Lets learn how to "properly" get STRONG!!

Strength or weight training is a very important component to a complete exercise program and should not be overlooked or avoided. Strength training helps you lose more fat while you gain muscle. Research shows that the average woman who strength trains two to three times a week for eight weeks, gains 1.75 pounds of lean body weight/muscle and loses 3.5 pounds of fat. For men the amount of muscle gain will be higher because they have higher levels of testosterone which allow them to gain more muscle mass. Also strength training helps to fight obesity because as muscle is added through strength training, resting metabolism is increased, so more calories are burned throughout the day. For each pound of muscle gained, 35-50 more calories a day are burned.

To work towards a complete "strength" training workout, make sure to follow these guidelines so that you are doing it correctly and truly benefit from this form of training and build more strength and avoid injury:

• # of repetitions: 8 -12
• # of sets: 1-3
• Intervals/rest: 2 minutes between sets
• Frequency: 3 times a week (full body workout)
• Recovery time: 48 hours or rest between workouts
• Breathing: Exhale on exertion
• Movement: Full range of motion for each exercise, with individual limitations if needed

Strength is important to ones physical state of being. There will always be some sort of need for an individual to have strength. Strength training will not cause an individual to bulk up in appearance, but they will feel good and look more lean and be strong. Strength is also another key component in our journey to being in a true state of "wellness".

Be well,
Licia :)

"Eggs" are GREAT!

Do not believe all the negative hype about eggs, they actually have many good nutritional benefits. According a study done by the Journal of the American College of Nutrition: Eggs make important nutritional contributions to the American diet and their consumption is not associated with high cholesterol levels. Specifically, the study showed that egg consumers had a higher intake of important nutrients like vitamins B12, A, E, and C than non-egg eaters, and that people who reported eating four or more eggs per week actually had significantly lower average cholesterol levels than those who reported eating zero to one eggs per week. Here are a few more amazing facts about eggs:

• Eggs are an excellent source of low-cost, high-quality protein. One large egg provides more than 6 grams of protein, yet contains only 75 calories. And the protein is "complete," providing all nine of the body's essential amino acids.
  
• Eggs are one of the best sources of choline. Found primarily in the egg yolk, one large egg provides 30% of the recommended daily allowance (RDA) of this essential nutrient, which plays an important role in brain health and the reduction of inflammation. Many people are deficient in choline, which is found in trace amounts of many different foods.
  
• Eggs are a great food for those trying to lose weight. Because of the high amount of quality protein in eggs, they make a very satisfying breakfast, which is especially useful for people trying to lose weight. In one study published in the Journal of the Federation of American Societies for Experimental Biology (2007), subjects following low-fat, calorie-restricted diets were randomly assigned to one of two breakfasts: a bagel or two eggs. After eight weeks, the egg eaters experienced 65% greater weight loss, 83% greater decrease in waist circumference, and a greater improvement in energy levels compared to the bagel-eating group. Also worth mentioning is that changes in plasma cholesterol and triglycerides did not differ significantly between the two groups.
  
• Eggs protect eyesight. Egg yolks contain a highly absorbable form of vision-protective carotenoids like lutein and zeaxanthin, which help to prevent age-related macular degeneration and cataracts. Studies published in the Journal of Nutrition showed that eggs increased blood levels of these nutrients without increasing cholesterol or triglyceride levels.

So next time your trying to figure out what to eat for breakfast, have an egg, it will taste good and IS good for your body. Another interesting fact to remember in our journey to living a lifestyle of wellness.

Be Well,
Licia :)