When Diabetes Comes Knocking

Thursday August 29, 2013

Prediabetes may be scary, but the diagnosis gives you time to prevent type 2 diabetes.

Someone who is prediabetic has a higher than normal blood sugar level, but not high enough to be diagnosed as type 2 diabetes. Early damage to the circulatory system and heart may already be setting in, but the good news is that prediabetes doesn’t mean you’ll automatically develop diabetes.

Instead, a diagnosis of prediabetes can serve as a wake-up call, a second chance to turn your health around and reduce your blood sugar. With lifestyle changes and a prediabetic diet, you may be able to delay the onset or even prevent type 2 diabetes. Without necessary changes, however, be prepared to develop diabetes in less than 10 years.

How do you know if you’re prediabetic? What should you eat if you are? Read on to find out what the boot camp in Portland recommends.
boot camp in Portland

Get Tested

Diabetes is a sneaky disease. It often comes on so slowly that you don’t recognize the symptoms until it’s too late. If you begin to notice any of the following symptoms, see your doctor: frequent urination; unusual thirst; fatigue; blurred vision; numbness or tingling in your feet or hands; frequent skin, bladder, or mouth infections; or slowed healing from cuts or bruises.

Get tested for prediabetes if you’re over 45 and overweight. For those under 45 and overweight, it may be smart to get tested if you have high blood pressure, a family history of diabetes, a history of gestational diabetes, or high triglycerides and low HDL cholesterol. If you’ve been diagnosed with prediabetes, get tested for diabetes at least every other year.

A Prediabetic Diet

Being overweight is a main risk factor for developing prediabetes and diabetes. By losing just seven percent of your body weight you can drastically reduce your chances of developing type 2 diabetes. This is a meager 14 pounds for a 200-pound person. Regular exercise and a change in diet are the keys to regulating your blood sugar and helping you lose weight. Read More…

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Wet Workouts that Work

Tuesday August 27, 2013

The cool water offers an escape from the heat and a chance for fun and relaxation. But rather than floating around on an inflatable or lying out in the sun, it’s time to view the cool water as a chance to exercise. Water offers a low-impact workout, so it’s easy on the joints and feet. In addition, the weight of the water provides a natural form of resistance, giving your muscles a workout as you move against it.

Next time you’re at the water, spend some time burning calories with these water fitness ideas that the Vancouver boot camp recommends.

In Shape at the Shore

A popular vacation destination, the beach is more than a place to play in the sand and relax under an umbrella. The sand and water offer great opportunities to combine fun and fitness. Get your heart rate up with a long walk along the shore gathering shells. Walking in the sand is a great workout for your feet, calves, and shin muscles. It also strengthens your ankles to protect against injury. Do some interval training by alternating walking and jogging. Play Frisbee or paddleball with a partner or set up a game of sand volleyball. Even building a sandcastle can get your heart pumping. When your temperature gets a bit too high, cool off in the water.
boot camp in Vancouver

While you’re there, get in the water and jump waves with the kids, head out to snorkeling, or go kayaking in peaceful waters. Swimming near the shore is a great option as well, as it works all major muscle groups for a full body workout. Grab a surfboard or boogie board and ride the waves. You’ll get a great upper body workout maneuvering the waves and having fun.

You can also take advantage of the beautiful scenery, the rhythm of the waves, and the warm sands for meditation, deep breathing, and stretching exercises.

Live at the Lake

If you don’t live near the ocean, perhaps you can escape the heat and humidity at a nearby lake. Rather than lounging around on a boat, combine summer fun and fitness with the following ideas:
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Simple Boot Camp Arm Exercises that Sculpt and Tone

Thursday August 22, 2013

Lack upper body strength? Wish your arms were less flabby and more toned? Target your biceps, triceps, and shoulders with these seven arm exercises from the San Antonio boot camp. All of them are bodyweight exercises, so no hand weights or barbells needed. This means you can do these exercises anywhere. At home, at the office, or at the park.

Start your arm routine with a few minutes of cardio (jump rope, jog in place, or walk) to warm up. This will loosen your muscles, raise your heart rate, and decrease your chance of injury. Next, warm up your arm muscles with a few small arm circles. Circle forward 25 times, then backward 25 times. Then aim to do two sets of 10 reps of each of the following exercises. End your workout with a few arm stretches, and your arms will be well on the way to your goal.

Standing Push-UpSa Antonio boot camp

A variation of your standard push-up, the standing push-up works your triceps, shoulders, and abs. Stand with a sturdy desk or piece of furniture three to four feet in front of you. Place your hands on the furniture about shoulder width apart and lean over until your body is at a 45-degree angle with the ground. Balance on the balls of your feet, your close to your side, and bend your arms as you lower your chest toward the furniture. Push yourself back until your arms are straight again. Inhale when descending, exhale when rising back up.

Work your lower triceps by holding the furniture underhanded. Increase the intensity either way by moving your hands closer together.

Triceps Dip

Another great triceps exercise is the triceps dip. Sit on the very edge of a chair or bench. Place your hands next to your thighs on the edge of the chair, fingers facing forward. Use your arms to lift your body off the chair, then bend your elbows and lower your bottom toward the floor. Keep your elbows by your sides.

Increase the intensity by moving your feet further from the chair. No chair? Get in a crab position on the floor and bend and straighten your arms. Read More…

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Motivate Yourself – What Gets You Going?

Tuesday August 20, 2013

Why do you work? To get paid. Why do you eat? Because you’re hungry. Why do you clean your house? You can’t stand the mess any longer.

Everything you do in life is motivated by something. When it comes to exercise, there must be something to motivate you as well. Even the promises of a healthy heart and weight loss aren’t enough to get many people motivated to work out.

So, if you’re having trouble finding the motivation to get up and moving try a few of the suggestions that the Monrovia boot camp came up with to help you get and stay motivated about your fitness.

Set GoalsMonrovia boot camp

A personal goal can be a powerful motivator. Great goals to work towards might be losing a certain number of pounds, lowering your blood pressure to a healthy range, being able to bench press a determined weight, or running a 5K.

Set a realistic, attainable goal. Write it down where you can see it on a regular basis as a reminder. Tell your family and friends so they can help keep you on track.

Keep Records

It’s a proven fact that keeping track of your weight will help you lose it. The best way to do this is through a food diary or an exercise log. Each day, keep track of the variables to affect your weight gain. These include how long and how hard you exercise and what you ate. Once a week weigh yourself to track your weight loss. Though it may be stagnant for a bit, keeping an eye on it will keep your weight from moving in the wrong direction.

Smart phone apps are another great way to record your food and exercise intake. Download an app that tracks your exercise and eating habits and keeping track will be possible no matter where you are.

Create a Contest

The TV show “The Biggest Loser” is a prime example of how competition can lead to a commitment to exercise. While a contest you create won’t promise large monetary rewards or fame, it may be fun, rewarding, and inspiring. Read More…

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Feeding Your Emotions – Tips to Conquer Emotional Eating

Thursday August 15, 2013

Overeating. It happens for countless reasons. Maybe it’s mindless eating while you’re watching TV. You look down and realize you’ve just eaten the whole bag of popcorn. Perhaps you overeat when you’re bored or when you’re hanging out with friends.

But for many, overeating is a way to feed emotions. Stress, sadness, loneliness, guilt, and even good emotions like happiness can lead to overeating. Emotional eating is dangerous, because emotions are a part of everyday life. Overeating on a regular basis can quickly lead to obesity and a long list of health problems.Frisco boot camp

What’s the connection between emotions and food, and how can you overcome emotional eating? Keep reading to find out what the boot camp in Frisco has to say.

It’s In Your Mind

Certain foods, particularly sweets, stimulate your brain to produce serotonin, a hormone that gives you a pleasurable feeling and reduces your stress hormone cortisol. This feel good response makes you crave more of that type of food. After time, small amounts of that yummy food won’t offer the same benefits, so you eat more of it.

Others see food as a reward. Maybe as a child you were given special foods as a reward for good behavior or high grades. Your brain learned to associate food with good feelings. Now, after a good day, you may reward yourself with a carton of ice cream. Or after a tough day you may crave those good feelings and turn to a bag of chips for comfort. If this sounds like you, overeating has turned into a way to cope with emotions. Hence why many can connect their weight gain with a stressful life situation such as a divorce or the loss of a job.

Some turn to food to fill a void in life. Lonely or depressed? Food may become your best friend. Instead of spending time with friends or family, you head to the kitchen.

Break the Cycle

Weight loss for the emotional eater will not come from another diet. You can diet all you want, but you won’t keep the weight off for good. You’ve got to change your relationship with food if you’re going to shed pounds and keep them off.

The first step is to determine which emotions trigger your overeating habits. A great way to do this is by keeping a food diary. Each time you eat, write down the time, location, type of food, and the feelings or thoughts in your head at the moment. After a few weeks or even days, you may be able to pinpoint what situations or emotions lead to binge eating. Read More…

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Abs of Steel – Getting the 6 Pack of Your Dreams

Monday August 12, 2013

Contrary to popular belief, crunching out hundreds of crunches every day will not cause six pack abs to magically appear. Getting a firm, sculpted belly isn’t always an easy process. It takes dedication to abdominal specific exercises, as well as a healthy diet and an exercise routine that includes cardio and strength training.

So, if you want to find your hidden six pack, try some of these tips that the boot camp in Santa Barbara recommend you do to get started:

Santa Barbara boot campAbracadabra Diet

If you’ve been crunching away every day, you likely have great looking ab muscles, but they’re hiding under excess fat around your middle. One way to decrease this body fat is to eat a healthy diet that supports weight loss. Throw out the junk food, processed foods, and simple carbs and replace them with fruits, vegetables, lean protein, whole grains, and healthy fats. Limit snacking and drink water rather than sugary beverages.

Fat-Burning Cardio

Burn those extra calories, tone your muscles, and protect your heart with regular cardio exercise that gets your heart rate elevated. Interval training by alternating high intensity and moderate intensity exercise will burn more calories in a shorter amount of time than other alternatives. Slowly increase the intensity of your exercise over time to avoid injury and sore muscles.

You can easily get your share of cardio in with boot camp exercises like burpees, squat jumps ,and shuttle runs. Go for at least three days and you’ll see your abs peek out in no time. Read More…

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Fit Body Boot Camp Announces Janet Landers the Winner of the Facebook Frenzy Contest

Friday August 02, 2013

999490_625050614179451_1940049385_nFit Body Boot Camp is pleased to announce KV Fit Body Boot Camp member, Janet Landers, as the winner of the Facebook Frenzy contest. Janet was successful in proving her dedication to health and fitness by posting motivating Fit Body Facebook posts for her fellow boot campers to follow.

She says, “I was super excited when I heard that little ol’ me from Atlantic Canada won a national contest! I had so much fun with the Facebook Frenzy. Some of my Facebook friends thought I had bought shares in the company because I was posting so many positive motivational pics about Fit Body Boot Camp. Boot camp has changed my life and anyone that knows or sees me will tell you the same thing. I’m a walking talking billboard!”

Winning the Facebook Frenzy contest meant that contestants would have to upload, change, and update their Facebook profile pictures to include photos of them working out in their Fit Body Boot Camp location as well as updating their cover photo to show their support for their Fit Body Boot Camp. A winner from each location was selected for a free month of boot camp and was entered as a finalist in the running for the $500 cash prize.

Janet is a busy mom, wife, and nurse who has only been a member of the KV Fit Body Boot Camp for just three months explains her love for boot camp by saying, “I feel the best I’ve ever felt in my life physically and mentally and I have the program and commitment to it to thank! I sincerely want to thank Fit Body Boot Camp for helping people, like myself, become healthier, stronger, and happier.” Read More…

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