Get Up Early – Get That Workout Done

No matter how good you know working out is for your body or even how much you actually enjoy it, sometimes fitting it into your schedule is hard. Even the best laid plans of mice and men go astray by noon on some days. You can avoid the problem of scheduling and racing to the gym at the last minute if you get up early and do your workout before your life gets hectic. It’s a quiet time both in the city and often in people’s homes, where you get those few precious moments to yourself and can get lost in the joy of feeling your muscles obey.

Is your body more geared to slamming the snooze button a few times before arising?

There’s an ongoing debate about early morning people, late night people and the best time for each to exercise. One study found that even the most avid night owl often felt better working out in the morning. In fact, it created an environment where they actually slept better and went to bed earlier. However, morning people tend to have a higher core temperature early, but those who like the nightlife are best in the late afternoon or early evening. People are more flexible when their core temperature is higher and produce more testosterone. There’s no “best time” for everyone, but if you exercise early, it’s done and you can focus on the day.

Get in the habit of getting up early and working out, even on weekends.

Your job isn’t the only distraction that will keep you from the gym, family and friends are also important and need your attention. When you get up early to exercise regularly, you form a habit. That habit is important for consistency. Working out early is especially important during the summer, when the heat can be unbearable. It’s the coolest part of the day. You’ll be more prone to workout on hot days than if you waited.

You’ll set the day for good health.

Starting early and getting revved-up early can set the tone of the day. One study showed that exercising early also encouraged healthier eating and healthier choices throughout the day. It also gets your circulation going, sending oxygen laden blood throughout your body and even boosts the happy hormones to make your day a little better. It also increases hormones that make you more alert.

  • One small study showed that more fat was burned by subjects when they exercised in the morning, than was when they exercised in the afternoon or evening.
  • Often exercise can help control hunger by reducing the production of ghrelin, the hormone responsible for hunger. One study found that when people exercised in the morning, they were less focused on food throughout the day.
  • Contrary to popular belief, working out at night won’t disrupt your sleep cycle. So for those people who simply can’t face their gym clothes that early, schedule your workout when you can do it daily.
  • What’s the best reason for working out in the morning? It’s the fact you’ll probably stick with the program longer, since life won’t get in the way as easily. Getting your fittest is all about consistency.

For more information, contact us today at Aguirre Fitness Las Vegas

Your Eating Habits Affect Your Skin

A healthy look is a sexy look and your skin radiates your health every day. Exercise, avoiding bad habits, good hydration and healthy eating habits affect your skin and create that attractive appearance. While it’s easy to understand exercise and avoiding things like smoking, exactly what food is healthy and adds to both your overall health and vibrant complexion? Just how does what you eat make a difference?

Inflammation plays a role in attractive skin.

Inflammation plays an important role in the body’s survival. It’s the first line of defense to protect the cells from invaders like viruses and bacteria. However, sometimes, inflammation can go amok and attack the body itself. This can happen when you have chronic inflammation. It can lead to damage to the DNA and cause tissue death. It can affect the organs, cells and tissue, leading to cancer, heart disease and even accelerated aging. Highly processed foods not only lead to inflammation, they also deprive the body of the nutrients necessary to protect the skin.

You need food that fights free radicals.

Free radicals are missing an electron. They latch onto parts of the cells and steal the electron, causing changes in the cell via oxidation. Food that is high in refined sugar or highly processed contain free radicals. Processed meats, sugary treats, baked goods, large amounts of red meat, alcohol, cooking oil that’s reused and most junk food are high in free radicals. It’s not just food that does it, excess exposure to UV rays, certain chemicals, smoking, pollution, certain drugs and ozone can release free radicals. Certain foods can protect you from some of the problem. For instance, some foods provide UV ray protection, such as tomatoes.

It’s more than just oxidation and free radicals, you need the right building blocks, too.

Your body is changing every day with cells replacing dying cells. In order to have attractive skin, you need a good source of protein to make collagen and elastin. Fish is an excellent source and fatty fish, like salmon, also contain omega-3 fatty acids that improve skin health. Choosing vegetables and fruit in a rainbow of colors ensures you’ll get a wide variety of vitamins and phytonutrients. Vitamins particularly important for healthy skin are vitamin A and vitamin C.

  • What you drink is as important for skin health as what you eat. Limit your intake and avoid soft drinks. Instead, drink water. It flushes the toxins out of your body and hydrates your skin at the same time.
  • Some food that appears in most kitchens that should be avoided are sweetened cereals and some that aren’t, refined wheat products like white bread and pastry and white rice. Green tea is another good option.
  • Keep your eyes bright and avoid dark circles by adding kale to your diet. It’s healthy for you and high in antioxidants, whether it’s cooked or eaten raw.
  • You need healthy fat in your diet to get a moist, smooth complexion. Cucumbers are also good for the skin. They contain silica, which helps build collagen and increases elasticity. Add both to your next salad.

For more information, contact us today at Aguirre Fitness Las Vegas

Best Anti-Aging Veggies

All types of vegetables are good to include in your diet. Some, however, tend to have more zip when it comes to keeping you at your youthful best. These anti-aging veggies contain vitamins, minerals or phytonutrients that when added to a other healthy eating and a program of regular exercise can turn back the hands of time. So pack these on your healthy eating plate and enjoy the remarkable effects.

Tomatoes are a gift to your body and skin.

You’ll get some sunscreen benefits from eating a tomato. For many years, tomatoes were thought to be poisonous. Up until the early1800s people in America thought tomatoes were toxic and the plant was primarily ornamental. On September 26, 1820, in Salem, New Jersey, Colonel Robert Gibbon Johnson ate a basket of tomatoes on the courthouse in front of a crowd. He not only survived, but the tomato became one of the most popular vegetables, although technically a fruit, in America. That’s lucky for everyone that wants beautiful skin. Tomatoes have lots of antioxidants that boost the production of collagen, giving you plump toned skin. Plum tomatoes have the most. Tomatoes are also good for heart health.

Edamame are immature soy bean pods that are just steamed and salted.

When you eat edamame, you’ll get the protection of isoflavones. Those act like antioxidants to protect the skin from damage. Isoflavones also increase the levels of collagen in the skin, which reduces the amounts of wrinkles, particularly in women who are post-menopausal. One study in the Journal of Nutritional Science and Vitaminology, found that consuming edamame on a regular basis could aid in protection from wrinkling.

Kale has become more popular and moved from ornamental to an important source of vitamins.

If you have those horrible dark circles around your eyes that make you look like someone said Beetlejuice one too many times, maybe you should opt for some kale. It’s rich in vitamin K, which aids blood clotting so those tiny vessels near the eyes don’t leak. It has loads of iron to give you a healthier look and make your skin healthier. It also contains vitamin C, which protects the skin. You get benefits from both cooked and raw kale.

  • Just like tomatoes, avocados are technically a fruit, but found in the vegetable section of your grocery. Avocados are high in an omega-9 fatty acid called oleic acid. It helps lock in moisture in the skin.
  • You can enhance your skin and make it younger looking by using cucumbers both on the skin and in your diet. Cucumbers contain silica, which boosts elasticity and healthy collagen.
  • That brilliant orange color of the sweet potato tells you it’s packed with beta-carotene, an antioxidant that converts to vitamin A. You need vitamin A to have skin elasticity and a more youthful appearance.
  • Protect your skin with broccoli sprouts. Those tiny little mini plants on the salad bar are there for more than just decoration. They have as much as ten times the antioxidants than you’ll find in their full-grown siblings.

For more information, contact us today at Aguirre Fitness Las Vegas

Should I Cut Out Dairy Altogether?

If you can’t digest dairy products because you don’t make the enzymes necessary, it doesn’t mean you need to cut out dairy completely. Those with lactose intolerance suffer from bloating, gas and sometimes diarrhea because they can’t digest the lactose. However, there are several levels of lactose intolerance. One woman who was severely intolerant at an early age, found she could eat ice cream sparingly when she was pregnant. Some cheese is low in lactose, such as hard aged cheese, like cheddar. Yogurt has bacteria that helps digest the lactose, so even those with lactose intolerance don’t have to give up all dairy.

Some people swear that dairy free is the way to go if you want to lose weight.

It’s true that some dairy products contain a large number of calories, but is it really beneficial to weight loss to give up dairy entirely? Think about the various types of dairy products. There’s ice cream, cheese, butter and other higher calorie foods. The Caveman diet ditches dairy, just as it eliminates grains. Some people say that they feel so much better when they don’t eat dairy and lose weight quickly. Does it help you clear up your skin, feel better and shed those unwanted pounds? The results vary from person to person, depending on their sensitivity to dairy.

What foods contain dairy and which ones don’t?

If you’re dedicated to giving up all dairy, it’s more than just giving up cheese, butter and sour cream. Baked goods contain dairy, so do milky dressings like ranch. Check the ingredients on many foods and you’ll find dry milk solids or milk by products. Rennet, recaldent in toothpaste, nougat and ghee are dairy products. You can use alternative sources for milk like almond or soy milk. Gelatin based desserts and candy can substitute for milk based products and dark chocolate is not only healthier than milk chocolate, it’s allowed on a dairy-free diet.

You could see some changes in your body.

If you have acne or blemishes, giving up dairy may provide relief. Studies dating back to the 1940s show there’s a link between blemishes and consuming dairy products. There are other studies that show that giving up dairy may also help with skin conditions like psoriasis and eczema. Using an elimination diet can help. Simply give up dairy for several weeks and see if your skin clears. Make no other changes to your diet or you won’t know what the culprit is.

  • Dairy has a potential to be a food allergen like any other type of food. Giving it up may help identify it as the offender.
  • Do you have bloating, inflammatory bowel disease, Crohn’s or celiac disease? Giving up dairy may help you achieve some relief. These conditions damage the digestive system and giving up dairy can bring relief.
  • There are links from dairy to cancer, diabetes and heart disease. Even type 1 diabetes type 1 has a link to dairy products in early infancy if consumed in the first three months. Of course, weight loss, which also affects type 2 diabetes, can also come from consuming dairy.
  • Dairy contains essential nutrients and healthy bacteria, but it also can give you headaches. While your skin may clear up when you give up dairy, it might weaken your immune system. Giving up dairy can stabilize your moods and boost your energy.

For more information, contact us today at Aguirre Fitness Las Vegas

What Running Does For Your Brain

When the weather is hot, exercising outside is definitely not recommended, but during the cooler weather in Henderson, Nevada, running can be a great supplement to your workout program. Not only does it provide a lot of benefits for the body, it also provides benefits for the brain. There are many advantages to any exercise for the body and brain, which includes a program of running.

You’ll burn off the hormones of stress.

Exercise burns off the hormones of stress, like adrenaline and cortisol. Those hormones are created when you’re under pressure and the fight or flight response goes into effect. When you’re running, you’re doing exactly what the hormones help prepare your body to do, take flight. At the same time, it stimulates the production of chemicals in the brain, such as endorphins, which make you feel good. They’re the body’s natural pain killer.

Exercise increases brain receptors.

The hypothalamus, which controls functions like appetite, blood pressure, temperature and memory is stimulated by exercise. New connections are made in the brain. One study of brains of competitive distance runners showed more connectivity in neural areas that were responsible for memory and self control than there were of non-runners. It’s thought that this occurs because of better aerobic fitness and the mental demands of running.

Tests show that running improves cognitive flexibility.

An article in The Journal of Strength and Conditioning research by Thomas Venckunas and colleagues compare the ability to switch from task to task of young sailors in a program devoted to finding the effects of sprinting on the brain. The study used sprinting three times a week to one group of young sailors and compared them to another group who didn’t run. The sprinting group alternated between running fast and recovery for 45 minutes to 90 minutes three times a week. Both groups were tested before and after seven weeks. The group that sprinted scored better at adapting to rapid switches on a keyboard than they did before starting sprinting and their counterparts who didn’t run scored worse both times.

  • Running is good for you, but endurance running may shrink the brain. One study of a group that ran over 3,000 miles in 64 days showed gray matter shrink, which was similar to aging. It was, however, temporary and the shrinkage was limited to excessive running.
  • Running helps quiet the mind and studies using electroencephalography proved it. A small study of the brain of 11 runners were monitored for electrical activity during an ultramarathon showed a decreased flow associated with relaxation.
  • Animal studies showed an increase in the growth of new neurons. It’s believed to be caused by the release of BDNF—brain derived neurotrophic factor, which stimulates cell growth and occurred more in long distance runners.
  • Another study compared the ability to learn after 40 minutes of running, resting and two intense sprints for three-minutes. Learning was 20 percent faster after sprinting.

For more information, contact us today at Aguirre Fitness Las Vegas

Cardio Vs Other Fat Burning Workouts

Who doesn’t want to burn calories and fat if weight loss is their goal? Which workout is the best? Should you focus on cardio or some other fat burning workouts, like lifting weights or HIIT—high intensity interval training. Some types of cardio burns tons of calories, such as running or competitive cycling. The more intense the exercise, the more calories you burn. Using a variety of workouts is the best way to ensure you’ll tone and build all muscle groups and lose weight.

HIIT workouts are huge calorie burners.

HIIT is not a specific type of workout, but rather a way of doing any type of exercise, whether it’s walking, riding a bike or doing bodyweight exercises. To make a workout an HIIT workout, simply go at top intensity for a minute or two and then do a far less intense recovery period for an equal length of time or even slightly longer. It burns a tremendous amount of calories when you do it and continues even after you’re finished.

Lifting weights is great for calorie burning.

Strength training is also a good way to build calories. Unlike cardio training that burns calories from both fat and protein, leaving you with less lean muscle mass, it actually builds muscle mass. The more muscle mass you have, the more calories you burn around the clock. That’s because muscle tissue requires more calories to maintain than fat tissue does. You can even use HIIT to increase the amount of calories burned or create an interval training program.

Swimming and water exercises burn calories and is good for those with joint problems.

The water makes you buoyant so you don’t have as much pressure on your joints, but it also adds resistance that makes your body work harder. One study showed that swimming burns about 230 calories in a half hour, depending on your body build and the type of stroke you do. A butterfly stroke burns the most. One 12-week study showed that swimming just 60 minutes 3 times a day significantly burned body fat, while improving flexibility.

  • If you’re trying to burn the most fat, vary your workout. The body becomes efficient at doing certain movements if done consistently and burns fewer calories. The more you run, the fewer calories you’ll burn.
  • Your weight, how intensely you workout and your sex makes a difference on how many calories you burn. The more you weigh, the more muscle you have, the more intense your workout and if you’re a man means you’ll burn more.
  • Doing compound workouts and using full body workouts, such as with kettlebells, will burn more calories than exercises that just work one muscle group.
  • What you eat makes the biggest difference in whether you will lose weight or not. You can’t out-exercise a bad diet. Eating healthy and exercising are both necessary for weight loss.

For more information, contact us today at Aguirre Fitness Las Vegas

Is It Time To Start Your Fitness Journey?

How do you know if it’s time to start your fitness journey? The signs are easy to identify. You may feel tired and out of sorts all the time or dowdy and embarrassed to go out in public. Clothes don’t fit right, you don’t have the strength you used to have or you get tired just going up a few steps. These are all symptoms. Other signs may come from the state of your health. High blood pressure, high bad cholesterol, diabetes and other diseases that can come from unhealthy eating and lack of exercise.

If you want to feel good again, start today.

If you spend hours in front of a screen, whether it’s a laptop, work computer, smartphone or television, it’s not healthy. Sitting longer than an hour at a time can actually wipe out some of the gains of exercising regularly. Monitor your time spent sitting and take a break every fifty-five minutes to walk around, do a few squats or whatever it takes to get your blood flowing. If you binge watch TV, make a list of exercises you can do and break it down to ten minute segments. Do one segment every hour to build up 30-45 minutes of exercise as a start. You’ll probably find you want to carve out a time for a regular program of exercise.

Watch what you eat.

A great body starts in the kitchen. If you put junk in, you get junk. Start by eliminating sugar, then move to processed foods, adding more whole foods as you go. Create a well-rounded diet that contains extra vegetables and use fruit or nuts as your snack. Drink more water and eliminate soft drinks from your life. Even diet soft drinks can cause your waistline to grow. Make simple substitutions, such as whole wheat bread for white bread or brown rice for white rice. It boosts nutritional value and cuts calories at the same time.

Get help from a personal trainer.

If you want faster results and don’t feel like you need to reinvent the wheel, get the help of a professional. Personal trainers listen to you. They learn of your goals and any special needs you have. Then they assess your overall fitness, focusing on all four types of fitness. They identify weaker muscle groups, too. Only then does the trainer design a program that’s specifically for you. We offer a money back guarantee, so it’s a win-win for you.

  • Get plenty of sleep. Lack of sleep or poor sleeping habits can play havoc with your body. It disrupts your hunger hormones, creating fewer hormones that make you feel full and more that make you hungry.
  • Drink plenty of water. One of the best cures for a number of ills is water. A glass of water before a meal can make you feel full. Water is also a quicker-picker-upper, boosting your energy level when you’re tired.
  • If you’re working out on your own, make sure your workout includes strength, cardio, flexibility and balance training. Schedule your workout at the same time each day and vary it frequently to avoid plateauing.
  • Make little changes every day. Walk to lunch. Take the stairs instead of the elevator. Park further from the store. Carry a healthy snack like nuts or an apple, so you aren’t tempted to buy candy or junk food.

For more information, contact us today at Las Vegas Personal Training

Beginner’s Guide To Building Muscle

I work with people of all levels of fitness, with all types of goals. You don’t have to want to lose weight to use our services or want to compete in a bodybuilding contest. It’s all about working with you, to help you reach the goals you think are important. Some people just want to look better. Others want to be energized. No matter what, it all starts with building muscles, which is why I’ve created a beginner’s guide to building muscle for everyone, not just those living in Las Vegas or Henderson, NV. If you’re female and worry about looking like the Incredible Hulk, relax. It takes a special program and rigorous regimen to create those bodybuilding muscles in females.

There are several types of exercises.

There are four types of fitness, strength, flexibility, endurance and balance. You could have amazing endurance and still not be building muscles. You could be so flexible the circus might be calling, but still have minimal strength and small muscles. No matter whether your goal is building muscles or not, you need exercises that address all types of fitness. You need flexibility to avoid muscle injury, balance to prevent falls and injury and endurance training for cardio strength AND to have the energy to do your muscle building exercises. Rule number one, start with a well-rounded program, then focus on your specific goals.

If you want to get the best results from strength training, take it slow and focus on form.

No matter what type of exercise you do, having good form is important. That’s especially true for strength training. No matter what exercise you’re learning, take it slow at first. Watch your form in a mirror if possible. Making one small error in your exercise can change the muscle that’s doing the work and sometimes put too much load on a muscle that wasn’t intended to work that hard. That makes injury more probable. It doesn’t matter what equipment you use or if you even use equipment, focusing on compound exercises will give you the most bang for your workout time. Whole body workouts also do the same, burning more calories, while you workout and even after the workout ends.

You can do strength training anywhere.

You don’t have to have a set of barbells or dumbbells in a variety of different weights to do strength training. Bodyweight exercises have been used by some of the most muscular people I know. Start with those types of exercises, push-ups, planks and lunges, first. If you want to use equipment, you can make your own with water bottles, milk bottles or detergent bottles filled with sand or water. A detergent bottle makes a great kettlebell. The takeaway here is that it’s not about equipment, but technique and the right exercises. Don’t get bogged down with worrying about what equipment to buy.

  • Always give yourself a break between strength building sessions. You can do that by alternating the part of the body you work, so you give each muscle a 48-72 hour rest between sessions.
  • Don’t get discouraged if you aren’t seeing exciting results immediately. A lot of changes are going on in that muscle that you simply can’t see yet. Don’t get upset if you aren’t losing weight, either. Muscle tissue weighs more per cubic inch than fat tissue does. You may be losing inches.
  • You need a healthy diet to complement your workout. Including more protein in your diet can provide the muscle building material you need to bulk up and look your best.
  • Strength training is great for weight loss. You continue to burn extra calories for up to 48 hours after you finish. The more muscle tissue you have, the more calories you burn, since more is required to maintain muscle tissue than it is to maintain fat tissue.

For more information, contact us today at Las Vegas Personal Training

Is Diet As Important As Fitness?

We focus a lot on fitness, but you also need a healthy diet to get the best results. If you’re trying to lose weight, no matter how much you exercise, if you’re eating more calories than you burn, you’ll gain weight. If you’re trying to build muscle tissue, you need the raw materials to do that. There’s a saying that a great body starts in the kitchen. It’s a popular saying because it’s very true.

You’ll rust out before you wear out.

Your body is amazing. The more you move it, the more it becomes prepared to move. If you workout regularly, it creates longer telomeres that protect your cells from damage and death. Cell damage causes illness and cell death causes aging. Exercise also boosts stem cell production, which creates new cells where you need them. Exercise helps you lose weight, but more than that, it helps you lose fat and build muscle tissue. The more muscle tissue you have, the higher your metabolism. Diet alone can’t do that.

What you eat plays a huge role in your weight and overall health.

While your body mechanics can provide a lot of benefit by creating new cells, it needs the materials provided by a healthy diet. Sugar and processed foods are not included in that group. In fact, sugar can actually cause high triglycerides and low healthy cholesterol. It can lead to insulin resistance and diabetes, heart disease and a slew of other health conditions. A healthy diet brings its own health benefits, like decreasing the effects of aging or adding extra visceral fat, fat around your middle.

Opt for both a healthy diet and a program of regular exercise.

At one time, people did more physical labor and ate what they grew. Today you’d be hard-pressed to find that type of lifestyle, particularly in the city. Focusing on changing your diet, while also working out daily provides the most benefits and helps you see changes in your body faster. No two people are alike, so a healthy diet for one may not be as healthy for the other, due to food allergies or a food intolerance. No two people need the same exercise regimen, even though all people need some type of regimen. Find the right type of diet and exercise program to meet your goals.

  • Eating healthy can help you stay full longer. Sugar promotes overeating. While you’ll get that initial sugar high, it, it won’t take long for your blood sugar levels to plummet. At that point, you’ll want even more sugar.
  • Snacking is an important part of a healthy diet. It provides the calories you need to keep your energy level high and helps prevent overeating at your next meal. Make sure you have healthy snacks ready for mid-morning and mid-afternoon.
  • Increase your activity throughout the day by finding ways to be more active. Have walking meetings at work, take the stairs not the elevator and if possible, ride a bike instead of taking a car when you can.
  • You don’t have to workout for a half hour straight to get the benefits. You can break your workout into ten minute sessions to get the same results.

For more information, contact us today at Las Vegas Personal Training

Start Reading Nutrition Labels

It’s tough to cook everything from scratch if you’re busy trying to earn a living, raise the kids and live a normal life, so people opt for prepackaged processed food. Processed food isn’t all bad. In fact, frozen fruit and vegetables without added sugar are processed according to the definition. They’re picked at their full ripeness and immediately frozen, which means they may actually contain more nutrients than fresh produce on the shelf. You can make better decisions on which foods are healthy by reading nutrition labels.

At Aguirre Fitness, we don’t make you count calories.

Counting calories can be frustrating and often doesn’t work. That’s because you end up giving up and put your fitness on the back burner. We don’t work like that. We provide a time tested program with a money back guarantee that is a combination of exercise and healthy eating. You’ll burn fat, and get the success you want. It combines both tried and true methods of the past and the modern scientific information available today.

Those “health” foods might not be that healthy.

You’ll really only know if you read the label. For instance, granola and protein bars seem like they should be good for you, but when you consider that many contain high-fructose corn syrup or other form of sugar, hydrogenated oils and other additives. When you read the label, look for the minimum number of ingredients. Stick with those that have unsweetened fruit, whole grains and nuts or other natural ingredients.

You can find the amount of each ingredient by reading the label.

If the product is a whole wheat bread, whole grain flour should be at the top of the list. It shouldn’t be white flour with a bit of whole wheat flour. There is white whole grain flour that is made from a variety of white wheat, not red wheat, so don’t be fooled by the color of the bread. Read the rest of the label to ensure you’re getting your money’s worth.

  • Be on the lookout for healthy food that has been changed and became unhealthy. Low fat yogurt has extra sugar added to give it flavor. Yogurt with fruit, also frequently has added sugar. Make sure there are live bacteria.
  • You’ll find the freshest food when you check the food label. Compare food labels to find the container that has the most distant use by date. They put food on the shelves at varying times, so get ones that are freshest.
  • When you read labels, it’s good for your pocketbook, too. Many groceries have a private brand that’s made at the same facility as the more expensive name brand and contains the same ingredients.
  • You won’t find a personal trainer with a money back guarantee anywhere else in Henderson, except at Aguirre Fitness. That’s because we’ve proven our system will help you lose 11-21 pounds of body fat in just 30 days.

For more information, contact us today at Aguirre Fitness Las Vegas

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