Boosting your Metabolism

               Who doesn’t want to boost their metabolism? Well before I get started, I want you to know the definition of metabolism. This will help make more sense of all the things I talk about and how it will help you. Metabolism is the process by which the body breaks down food to produce energy.

                Well I want to start off with the most important things to do, which are WORKING OUT (of course!) and EATING A HEALTHY and NUTRITIOUS BREAKFAST. Working out is going to help get your heart rate going and get your energy up, which gets your metabolism going. I like to start my day with a short simple 10 minute workout to get the mind and body going. Specifically a high intensity workout is great (such as KICKBOXING) because it makes your body work harder. Weight training is important too especially once you get older as it helps build the muscle which also gets metabolism going.

                Now for the importance of breakfast, you should NEVER skip breakfast. It is the MOST important meal of the day. This is because it gets your body up and going for your day. And it should be your biggest meal of the day because you have the whole day to burn off all those calories. For example you could have lots of fruit, make a fruit smoothie and some Greek yogurt. You could also have whole grain cereal with soy milk if you’re in a hurry.                 

                

               Drinking a big glass of ice cold water is an important way to start your day. You want to consistently drink water throughout the day, once again great for that metabolism. It also keeps you from mistaking your thirst for hunger. This now brings me to eating habits; you should graze all day long (2 healthy snacks a day such as fruits, vegetables, or nuts). This helps your body have a consistency of burning calories all day long helping the metabolism. You definitely do not want to starve yourself because then your body will start to store the food and cause weight gain. A good habit to form is you should have a cut off time at night that you cannot eat anything else; 8pm is a good time. This is because if you’re eating too late at night then your body doesn’t have the time it needs to break down the food and burn the calories.  

                You should always have protein in your diet. It’s great to have because your body digests protein slower than it does carbs or fat, this makes you feel full for longer (very important, helps to not over eat). By eating protein your body burns twice as many calories by digesting protein than it does fat and carbs. Adding spicy foods to your diet is great form boosting metabolism; it helps you drink more water during your meal as well. Last but not least, eliminate Trans-fats from your diet! They slow down your metabolism which cause weight gain (not good).

                I hope after reading this you took from it that working out and what you put into your body are crucial to having a healthy lifestyle and having a good metabolism. The better food and liquids you put in your body, the better it will feel.  And the more energy you put into working out, the better your body will look and feel.

 

https://sites.google.com/site/kickboxingatlanta/weight-loss-atlanta
                        

Lyndsay Smolarsky

Fitness Kickboxing Instructor

Contact Information:
Ilovekickboxing.com
(470)377-3854

Setting your Goals!

What Does Setting Goals Mean to You

                Why do you think goals are important, to get results you want? Goals set standards and keep you motivated.  You can set goals for anything that matters to you, such as losing some pounds, eating more veggies, or even changing your lifestyle completely.  Setting goals gives you the motivation to keep you going!

                Motivation plays a huge part in setting your goals and achieving them.  Motivation can be found anywhere, keep track of how much you’re losing or try on your bikini every once in a while to show how much you have improved yourself and/or how much more you want to improve. Go ahead and write down all of your goals and put them somewhere you’ll have to look at them every day. Think about how much better you feel. You could even find motivational quotes or picture and hang it on your wall so you can look at it every day to remind you how important this is to you.

                An awesome quote I like to go by is “My body does not define me, I define my body.”

                                                                                -Author unknown

                One of my personal goals is to DRINK MORE WATER!!! Sometimes I find my day to day responsibilities consume me so much that I forget my daily intake. I need to be more conscious of this, so I’m going to try something different.  I’m going to get a cool new water bottle for at home and work, then add fresh fruit for some delicious flavor.  This is a tasty way to get the recommended 3-4 liters of H2O a day.  Another goal of mine is to eat more fruits and veggies!  I bring snacks with me wherever I go, such as carrots, apples, and bananas.  I also try to have one to two servings of fruits and veggies with lunch and dinner.  Drinking more water and eating more vegetables throughout the day will also help you to not over eat; an adequate water intake helps to curb your appetite.

                Start setting your goals (enter New Year’s resolutions here), and think about WHY these goals are important to you.  What is your motivation for keeping your goals?  Why are your goals IMPORTANT to you?  You’ll start to find more significance in the goals you set. Mine are very important to me because I know they’re going to keep me healthy and feeling better about the way I look in a bikini!!

Lyndsay Smolarsky
Fitness Kickboxing Instructor

Contact Information:
Ilovekickboxing.com
(470)377-3854

 

Fitness Kickboxing and Thanksgiving - a testament from a i Love Kickboxing Atlatna Member

This being the month of Thanksgiving leads me to believe I must address gratitude. One of the most driving forces in maintaining my fitness level and weight loss is a positive attitude, which is kept alive by being grateful. Kickboxing has given me much to be thankful for, other than the end of a class. ;) 

            I make it a habit to do mental gratitude lists on a regular basis, but I thought it would be fun to outline some of my favorite things Kickboxing Classes Atlanta has done for me. In no particular order, they are as follows:

1.      I’m grateful for my newfound energy I’ve acquired. I amaze myself day after day in how much I can get accomplished without feeling like falling down.

2.      I’m grateful for the strength I have now, both mentally and physically. Mind over matter has become a mantra for me and I love how my toned muscles can carry my forty pound son to bed with no issue whatsoever.

3.      I’m grateful that all of my weight loss means I’ll be getting smaller pants from Santa this year.

4.      I’m overly grateful that my improved health has resulted in a stronger immune system. Cold and flu season can kiss my gloves.

5.      I’m grateful that portion control is already on my mind for the upcoming holiday meals. Small portions mean I get to try a little bit of everything so I know what I’ll be aiming for when it’s time for leftovers.

6.      I’m grateful my random food cravings have all but diminished and on the rare occasions I do give in, I can simply work them out later on the bag.

7.      I’m grateful for the double takes I get and the knowledge that I could handle anyone who might try to do more than look.

8.      I’m grateful that I am more willing to accept and conquer challenges in my life. Whether it’s a new combination on the bag or a promotion and addition of responsibilities at work, I feel more ready to meet it head on.

9.      I’m grateful for my improved hand eye coordination. Kickboxing has helped me to stop tripping over my own feet, which is awesome considering I fall dramatically.

10.  I’m grateful I can be a positive influence on those around me just by showing my dedication in my workouts and healthy eating habits. I love discussing with and encouraging my friends and family to make better health choices, because they see the change and want to know what I’m doing to obtain such great results.

I could go on for days about all of the wonderful benefits I have seen through kickboxing, but then I might miss out on getting to show off my new physique in front of my extended family, and that would be a shame. Happy Thanksgiving and enjoy eating everything you plan on burning off in class next week. I’ll see you there!

iLoveKickboxing.com in Atlanta

www.facebook.com/ilovekickboxingatlanta

Contact Information:

Ilovekickboxing.com

(470)377-3854

 

Change Your Life With Cardio Kickboxing

 Do you want to be healthier, in better shape, and improve endurance? Well, what would you think about getting all three of these benefits in one exercise? Cardio exercise is the answer to the success of these benefits.

                Cardio exercise keeps you healthy in many ways. Cardio, short for cardiovascular means performing activities that elevate your heart rate thereby, strengthening the cardiovascular system. In other words it keeps your heart strong. One of the important aspects of working out is keeping your body healthy and your heart strong, the rest will come naturally such as losing weight and looking AWESOME! To get all of these results I suggest doing cardio workout 2 to 3 times a week 45 minutes to an 1 hour each time; the more times a week the better.

                Improving your mood and releasing your stress, who doesn’t want that?  This part of cardio kickboxing is my favorite part, while getting to burn calories and strengthen my heart I get to punch out stress on the bags! Sounds pretty good right; just like in any other workout this also improves your mood in all aspects of your life. You think about the everyday stresses in life and being able to forget about it all for 45 minutes to 1 hour thinking about nothing but how hard you’re working to get results that you want.

                High intensity cardio workout such as kickboxing is a great way to get in better shape. You think about doing that 2 to 3 times a week for 45 minutes; you’re going to be burning a lot of calories which helps melt the fat!! Also, the cardio workouts it will make you hungrier since you’re burning so many calories.  Just remember to make good decisions on what you decide to snack on such as fruit, veggies, and anything fresh! I suggest bananas after your workout because potassium plays a big role in muscle function and you sweat potassium out of your body while working out.

                Now, with all of these great benefits to cardio workouts you have no excuse not to do them! Look for your local Ilovekickboxing.com facility and come have a rocking workout with us to have all of these awesome things in your life.

Contact Information:
Ilovekickboxing.com
(470)377-3854

By adopting a Healthy Lifestyle Buckhead Residents Can Reduce Your Cancer Risk Cancer - i Love Kickboxing Atlanta GA

This one little word represents one of the most feared diseases in the United States. And with good reason, the statistics are scary. According to the American Cancer Society, 1:2 men and 1:3 women living in the United States will develop some sort of cancer during their lifetime.

All cancers begin by the rapid multiplication of a single mutated cell. But research has yet to pinpoint exactly what causes certain types of cancer to develop. If one specific cause could be identified, prevention and treatment would be simple. It is believed, however, that most cancers are caused by the combination of two or more risk factors over a long period of time. These risk factors can be broken into 4 main categories:

l  Genetics and family history

l  Environmental exposures

l  Lifestyle choices

l  Obesity and diet

Most people believe that a family history of cancer means their own risk of developing cancer is practically inevitable. Research has shown that genetics accounts for only 5-10% of a person’s total cancer risk. This means the vast majority of cancers are NOT inherited.

Environmental exposures account for 25% of a person’s risk of developing cancer. Repeated exposure to hormones and pesticides in foods, household cleaners, secondhand smoke, and toxins in the air, soil, water, and workplace contribute to this risk.

30% of a person’s overall risk of developing cancer has been linked to his or her lifestyle choices. While smoking is the number one cause of cancer, alcohol consumption and physical inactivity have also been shown to increase cancer risk. Moreover, not smoking, consuming little to no alcoholic beverages, and consistent physical activity can decrease the risk of developing cancer.

35% of a person’s total risk factor is linked to diet and obesity. Increasing evidence suggests that carrying excess body weight not only raises the risk of developing cancer, but also raises the risk of cancer recurrence and lowers the chances of survival for many types of cancer.

With an overwhelming 65% of a person’s total risk of developing cancer attributable to diet, obesity, and unhealthy lifestyle choices, a cancer diagnosis can no longer be seen as a horrible twist of fate. Rather, this should be translated to mean that each person has control of 65% of his or her overall cancer risk. By eating a healthy diet, maintaining a proper weight, staying physically active, and not smoking, it is possible to considerably reduce the odds of developing cancer.

 

In response to increasing evidence that a healthy lifestyle can decrease overall cancer risk, organizations such as the American Cancer Society, the National Cancer Institute, and the International Agency for Research on Cancer have published guidelines for what is now believed to be a cancer-preventative lifestyle. They include:

l  Eating 5 or more servings of colorful fruits and vegetables every day.

l  Select whole grain breads and cereals over those made from refined grains.

l  Limit the consumption of red and processed meats. When possible, replace them with lean meats.

l  Replace regular milk and dairy products with low-fat versions.

l  Limit daily intake of salt, saturated fats, trans-fatty acids, and sugar.

l  Avoid sugary juices and carbonated beverages.

l  Limit consumption of alcoholic beverages.

l  Control your portion sizes.

l  Exercise for 30-40 minutes five days a week.

l  Achieve and maintain a healthy body weight.

l  Stop smoking.

A healthy diet and daily exercise classes in Atlanta cannot prevent a person from ever developing cancer. But even modest changes have been shown to have a positive effect on fighting cancer, both during its initial development in the body and during treatment. It is possible that by making only dietary and lifestyle changes, 20% of the American population currently expected to receive a cancer diagnosis could instead live their entire lives without ever being diagnosed with cancer. 

At iLoveKickboxing.com in Atlanta (A Buckhead Fitness Kickboxing Gym) we make it our goal to provide a workout and atmosphere that motivates Atlanta residents to lead healthier lifestyles.  We hope to get as much of Atlanta into great health as we can!  

iLoveKickboxing.com Atlanta

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Contact Information:
Ilovekickboxing.com
(470)377-3854

What To Eat Before You Work Out - i Love Kickboxing Atlanta

When do you work out? Is it first thing in the morning, during your lunch break, or maybe after work? Like most people, your work out time is dictated by everything else on your schedule.  Between work, school, kids’ activities, and family dinners, at some point during the day you carve out time to exercise. Go you!

But are you thinking about the food you’re choosing to fuel your workouts? How many times have you had a workout interrupted by a sudden lack of energy, dizziness, side cramps, or that dead weight in your stomach from a large meal? Both the food you eat and when you choose to eat it have an impact on your ability to complete your workout. Eating too much too close to your workout can leave you feeling sluggish or cause digestive issues, while eating too little can make you feel lightheaded. Either way, you body doesn’t have the energy it needs to power through your workout.

So when should you eat? Well, it depends on when you work out. Ideally, you should eat a nutritionally balanced meal 1-2 hours before you exercise. This meal should contain no more than 50% of the calories you expect to burn during your workout. If your workout normally burns 500 calories, then you should aim to eat 250 calories. 50-60% of these calories should come from carbohydrates, 25-35% from protein and 15% from fat. Carbohydrates, such as fruits, vegetables, bread, cereal, and pasta, help keep your blood sugar levels stable and provide energy for your workout. Protein from meats, cheese, eggs, dairy and soy help build and maintain muscle. Some good meal choices include:

·         Low-fat yogurt with a piece of fruit

·         Raw vegetables and hummus

·         Cottage cheese and fruit

·         Half a chicken, turkey or lean roast beef sandwich on whole-wheat bread

·         Low-fat string cheese with whole grain crackers

·         Hard boiled eggs

·         Trail mix containing nuts and dried fruit

For a morning work out in Atlanta, plan on waking up early enough to eat breakfast. Don’t rely on the previous night’s dinner to provide the energy for your workout. Most of that energy was used up while you slept, leaving you with low blood sugar. Exercising with low blood sugar can cause you to feel slow and unsteady. If you can’t bring yourself to wake up more than an hour before you exercise, have a lighter breakfast. And if the thought of eating anything in the morning causes you distress, try having a sports drink. They generally contain sufficient carbohydrates to raise your blood sugar and fuel your workout. Otherwise, some good breakfast choices include:

·         Whole-grain cereal with low-fat milk and a piece of fruit

·         Fruit and yogurt smoothie

·         Small whole-grain bagel with peanut butter

·         Oatmeal

If you haven’t eaten in awhile, or you only have 30 minutes before a scheduled workout, choose a small snack of easily digestible, simple carbohydrates containing 100-200 calories. Simple carbohydrates will cause fewer digestive issues during your workout than complex carbohydrates since they take less time to digest. Some good snack choices include:

·         Banana

·         Fruit juice or smoothie

·         Sports drinks

·         Raisins

·         Crackers or pretzels (not whole-grain)

·         Applesauce

It is important to think about the food you eat before you exercise. A combination of carbohydrates, some protein and a little fat will provide you with the energy you need to power through your workout. But even the best food choices can derail your workout if not given enough time to digest. The key is to find the foods and timing that work best for your body, and be consistent. If you are concerned about your pre-workout diet, schedule an appointment to speak with your doctor or a registered dietitian.  There are tons of qualified people in Atlanta who would love to see a healthier and more fit Atlanta!!

iLoveKickboxing.com Atlanta GA
www.iLoveKickboxing.com 

Contact Information:
Ilovekickboxing.com
(470)377-3854