My Easy Fitness

Getting Back In Shape One Day At A Time…

Swimming instead of the Gym

Posted on | May 8, 2017 | No Comments

Swimming can make over your muscles, transform you into a cardio goddess, and turn back the aging clock. Here are 10 reason why swimming is not only a great activity, but also will keep you healthy and may let you live longer:

1. Swimming Improves Muscle Definition and Strength
Swimmers gain muscle strength throughout the entire body. Where runners see muscle build in their legs, swimmers utilize more muscle groups to move through the water. While the legs kick, the arms pull. As the back reaches and rotates, the stomach tightens to power the legs and stabilize the core, making swimming one of the best aerobic exercises to give you a total body workout. Just look at Michel Phelps’ fit physique if you need inspiration!

2. Swimming Builds Up Bone Mass
For years, researchers scoffed at the idea that swimming affected bone mass. After all, only weight-bearing exercises were able to achieve this benefit, right? Not according to research published in the Journal of Applied Physiology. Because there are ethical reasons to avoid in-depth bone examination on humans, the study put rats into three groups: running, swimming, and a control group with no exercise stimulation. While running still showed the highest increase in BMD (Bone Mineral Density), the swimming group also showed benefits over the control group in both BMD and femoral bone weight. While more studies are needed, these new findings show that previous research dismissing swimming’s bone benefits may need to be revisited.

3. Swimming Helps You Stay Flexible
Swimming requires you to reach, stretch, twist, and pull your way through the water. Your ankles become fins and are stretched with each kick as you push off against the liquid pressure. This doesn’t mean you shouldn’t still stretch on your own, but repetitive stretching found in your various strokes also helps with flexibility.

4. Swimming Reduces Inflammation
While swimming’s cardiovascular benefits of strengthening the heart muscle are common knowledge, research also indicates aerobic activities, such as swimming, reduce inflammation that leads to atherosclerosis build-up in the heart. Reducing system-wide inflammation leads to lessened disease progression in many other areas as well, so expect to hear of more benefits as the research progresses.

5. Swimming Holds Its Own for Calories Burned
Everyone knows that swimming is a great way to burn calories, but most don’t realize it can be just as efficient as jumping on the treadmill. Depending on the stroke you choose and your intensity, swimming can burn equal or greater calories than running. Additionally, you don’t have to worry about sweat in your eyes. For example: for 10 minutes of swimming you burn 60 calories with the breast stroke, 80 calories with the backstroke, 100 calories with freestyle, and an impressive 150 with the butterfly stroke. For perspective, running a 10-minute mile burns around 100 calories. Therefore, a strong 30-min butterfly speed session can burn 150 more calories than running a 5K in the same time frame.

6. Swimming Can Improve Exercise-Induced Asthma

Nothing is as frustrating as trying to exercise and being unable to get your breath. Unlike working out in dry gym air or braving seasonal pollen counts, however, swimming allows you to breath moist air while you train. Not only does swimming help alleviate asthma symptoms, studies have shown that it can actually improve the overall condition of the lungs. In a recent study, a group of children that completed a six-week swimming program saw improvements in symptom severity, snoring, mouth-breathing, and hospitalization and ER visits. These benefits were still noted a year after the swimming program ended. People who don’t have asthma benefit too, as swimming increases overall lung-volume and teaches good breathing techniques.

7. Swimming Lowers Stress and Depression
Love that natural endorphin kick? While many talk about a runner’s high, swimming can bring about all those feel-good emotions too. In addition to the happy hormones, you also can feel a relaxation response similar to yoga. As I mentioned previously, swimming stretches your body constantly. Combine this with the deep rhythmic breathing, and you can experience a relaxation rush that’s very unique to the sport. Swimming is also calming and meditative, as the sound of your breathing and the water rushing by helps you focus inward and drown out all other distractions. This lowers stress and depression naturally. Research also shows that swimming can reverse damage to the brain from stress through a process called hippocampal neurogenesis. So, if you feel like you’re drowning emotionally, jumping in an actual body of water may be exactly what you need to find your feel-good feet again.

8. Salt-Water Swimming Can Be a Beauty Treatment for Skin
When I switch from pool swimming to open water workouts in the ocean, I noticed a vast improvement in my skin over time. Swimming regularly in salt water helps the skin retain moisture and detoxify to promote new cell growth. You will be surprised how smooth and healthy your skin feels after an invigorating ocean swim.

9. Swimming Can Make You Smarter
Of course all exercise is great for the mind, but can swimming actually make you smarter? Research from Australia focused on kids who took swimming lessons compared to a control group of non-swimmers. The results showed that kids who regularly participated in swimming were able to master language development, fine motor skills, confidence, and physical development sooner than the control group. Swimming may also help with math skills, as swimmers regularly calculate the meters swum in sets or interval drills to put their adding and subtraction skills to work.

10. Swimming May Just Lengthen Your Life
While all exercise can produce greater health and longevity, studies point to swimming as one of the best choices for doing so. Researchers at the University of South Carolina looked at 40,547 men, aged 20 to 90, for over 32 years. The results showed that those who swam had a 50 percent lower death rate than runners, walkers, or men who didn’t exercise.
Feeling motivated to grab those goggles now? The water’s great! Jump on in!

Benefits of Swimming

Posted on | May 8, 2017 | No Comments

Swimming has been called the perfect exercise. After all, you can get all of the benefits of an aerobic workout without any damaging impact on joints, and it can be done by both the very old and the very young. It is utilized by athletes to stay strong and keep fit when recovering from injury, and there is no fancy equipment needed—just you and the deep blue. However, swimming has many more benefits that those obvious advantages seen on the surface; its improvements to overall health go much deeper. So, let’s take a big breath, and dive in!

Benefits of Swimming: It Counts as Both Cardio and Strength Training
In swimming, if you aren’t moving constantly, you’re sinking. (Forced cardio!) Plus, water is about 800 times denser than air, says swimming and triathlon coach Earl Walton, owner of Tailwind Endurance in New York City, so your muscles are under constant resistance. Finally, no more trying to decide if today is going to be a strength or cardio day. (We suggest this pool workout for every skill level.)

Benefits of Swimming: It’s Easy on the Impact
Yes, the low impact means swimming is a great workout for injured athletes, who need to take it easy on their joints. But it may also mean more results: “You can swim at higher intensities on a regular basis without feeling wear and tear on your body,” Walton says. You could have a super-hard workout one day and still be in the pool the next, he says. Bonus: Research in the International Journal of Sports Medicine shows swimming is better than straight-up rest for exercise recovery, for when you want to take it easy.

Benefits of Swimming: It’s Great for Your Lungs
When your face is under water, oxygen is at a premium. In turn, your body adapts to use oxygen more efficiently, Walton says. Plus, it learns to take in more fresh air with every breath, and expel more carbon dioxide with every exhalation. A study in the Indian Journal of Physiology and Pharmacology even found that swimmers had better tidal volume (the amount of air that moves in and out of the lungs during relaxed breathing) compared to runners. This results in lower resting heart rates, lower blood pressure, and, as you’ll see next, better running performance.

Benefits of Swimming: It Makes You a Better Runner
By increasing your ability to take in and effectively use oxygen, swimming increases your endurance capacity like crazy, Walton says. That’s great news if you’re hoping to complete your first half-marathon this year. It also means you can run faster mile after mile without getting winded. In a 2013 Scandinavian Journal of Medicine & Science in Sports study, swimmers who followed a controlled breathing technique (taking two breaths per pool length) improved their running economy by 6 percent after just 12 swim sessions. Air-fueled benefits aside, swimming trains your glutes and hamstrings, your core, and your shoulders—all of which are needed for improved running form and performances, Walton says.

Benefits of Swimming: Anyone Can Do It
Whether you’re recovering from an injury, pregnant (Walton has trained women in the pool on their due dates), a new mom, or an Ironman competitor, swimming can give you a great workout (um, as long as you—you know—know how to swim). You control the pace, intensity, and what you get out of every session, he says.

Benefits of Swimming: It Slashes Major Stress
While exercise-induced endorphins will do wonders for your stress levels, getting in the water for your workout may have its own special brand of mood-boosting benefits, Walton says. Being submerged in water dulls the amount of sensory information that bombards your body, helping to bring on feelings of calm, according to a study published in Pain Research & Management. Researchers found that regular flotation tank sessions were effective at relieving symptoms in patients suffering from conditions related to chronic stress. No wonder you love soaking in the bathtub.

Benefits of Swimming: It Turns Back the Clock
Regular swimmers are biologically 20 years younger than their driver’s licenses say they are, according to research from Indiana University. Scientists say that, even up until your 70th birthday, swimming affects blood pressure, cholesterol levels, cardiovascular performance, central nervous system health, cognitive functioning, muscle mass, and blood chemistry to be much more similar to that of your younger self. Who needs night cream?

Benefits of Swimming: It Hits Otherwise Underworked Muscles
“You don’t sit at your desk with your arms over your head,” Walton says. But when you’re in the pool, your arms are all over the place, meaning you need to work your often-neglected lats, deltoids, and traps, he says. And we know you aren’t targeting those when you’re on a bike or pounding the pavement. Plus, since so much of swimming is about staying balanced and level in the water (while both your arms and legs are moving, mind you), swimming helps you develop the deep stabilizing muscles in your core and lower back that women often miss.

Benefits of Swimming: It Makes You Smarter
Blood flow to the brain increased by up to 14 percent when men submerged themselves in water up to their hearts, according to a Journal of Physiology study. Researchers believe water’s pressure on the chest cavity may have something to do with it, and they are now studying whether water-based workouts improve blood flow to the brain better than do land-based ones. Stay tuned.

Benefits of Swimming: It Opens You Up to Awesome Experiences
Want to hop off the back of a boat? Swim across the San Francisco Bay? Go snorkeling in the Bahamas? Win every game of Marco Polo? Mastering swimming will help you do all that, Walton says. “Swimming’s a life skill. It opens the doors to a lot of fun stuff.”

Workout Routines Made Better with AdvoCare Performance Elite Products

Posted on | September 3, 2016 | No Comments

If you often work out with weights you know that  muscle fibers are damaged and after a workout, the body begins to repair and replace the damage through a cellular process. This process fuses the muscle fibers to form new muscle strands also known as muscle protein strands or myofibrils which is how mass is achieved.  Muscle building happens when the rate of muscle protein is greater than muscle protein breakdown an if you do not have adequate nutrition or rest, you will be defeating the entire workout process and will not see the results that you are working so hard for.

If you are into body building then you most likely know that muscle is built after the workout. Training breaks the muscles down and it is only after your workout that your muscles repair themselves. It is therefore in that process where the muscles become bigger and thicker and having the proper nutrients in your system will maximize these results.

Most people don’t know that 3% of the US adult population of 2014 – equating to about 5.1 million adults were underweight.  Where most people struggle to lose weight due to obesity, a lot of people also struggle to gain weight and muscle mass and this is a big problem for people trying to build muscles or lean muscle mass.  That’s exactly why the AdvoCare Performance Elite products were created and are used by so many professional athletes.

What are the Main AdvoCare Performance Elite Products?
In general there are twelve products that you will want to work with. It is important to point out that it is not required to have all of them at the same time, mind you. You only need a certain group depending on the type of workout routine you are following.
To get a better look at what’s in store, here’s a guide to the three workout sessions recommended by AdvoCare, the company that produces these products:

1. The Fitness Routine – this routine is for people conducting cardio workouts, low-intensity lifting, or for a fitness class involving a wide range of people. For this type of workout session you will need:

O2 Gold (1 hour before workout) – this supplement has ingredients that work in combination to help you get the most from your activities by optimizing the body’s use of oxygen and boosts your immune system with its antioxidants.

Bio Charge (During workout) – this is an energy booster but its main benefit is that it carries all those vitamins and minerals without caffeine, ensuring you’re active but not in risk of high blood pressure or the eventual “caffeine crash”

Muscle Gain (after workout) – this protein blend ensures that your muscles get the most out of the recent workout, building lean muscle mass

Nighttime Recovery (before sleeping) – this is one of the most important products because it focuses on proper muscle and body repair while you sleep. This eliminates the sores and aches after a heavy day working out

Pro 20 (ongoing) – ongoing products have to be taken between meals. Pro 20 must be taken to promote body agility, lean muscle mass, and muscle endurance

2. The Endurance Routine – this routine is for building endurance, allowing you to work out longer and harder for better results. This is for endurance-centered cardio sessions. 

O2 Gold (1 hour before workout)

VO2 Prime (1 hour before workout) – this is a stamina bar (soy-based) and is made to help supply oxygen to the muscles as well as promote better cardiovascular health

Arginine Extreme (30 minutes before workout) – this is one of the pioneering supplements for better heart and lung health

Bio Charge (During workout)

Rehydrate Gel (During workout) – this is an electrolyte-replacement gel which hydrates the body, keeping you energized and stabilizes your metabolism to burn more calories

Post-Workout Recovery (after workout) – this is to be taken right after your workout and is to help muscle recovery, ensuring your muscles grow and strengthen without tears or other permanent and painful damages

Nighttime Recovery (before sleeping)

Muscle Gain (ongoing)

Pro 20 (ongoing)

3. The Power Routine – this routine is for people really pushing the limits with high-intensity strength workouts, conditioning, and heavy lifting. 

VO2 Prime (1 hour before workout)

Muscle Strength (1 hour before workout) – this supplement works on muscle recovery and muscle endurance, ensuring your muscles can work out harder and longer

Muscle Fuel (30 minutes before workout) – a fruit punch blend, this supplement carries all of the essential vitamins and minerals

Mass Impact (30 minutes before workout) – for anyone experiencing difficulty to gain muscle mass, either due to age or a lean body type, this is the supplement you’ll need because of its rich amino acids that promote muscle growth

Bio Charge (during workout)

Post-Workout Recovery (after workout)

Nighttime Recovery (before sleeping)

Muscle Gain (ongoing)

Pro 20 (ongoing)

How Much Does This Cost?
If you have picked the right workout package for your needs and wants you’ll want to know how much it all costs. For non-members you may pay from less than $150 to $300 depending on the routine and the products required but members always get a hefty discount on their purchases.

AdvoCare AdvoGreens™ Greens Powder – Complement your healthy lifestyle with phytonutrients

Posted on | September 2, 2016 | No Comments

Complement your healthy lifestyle by incorporating more fiber and plant-derived phytonutrients into your diet with this delicious lemon-flavored powder. AdvoGreens™ Greens Powder features a greens and vegetable powder blend that provides antioxidants, including vitamins A, C and E, to help enhance your overall wellness and digestive health.*
Included Ingredient Blends:

  • Greens and Vegetable Blend to provide a broad variety of phytonutrients and antioxidants, including vitamins A, C and E, to support overall health and well being*
  • Enzyme, Prebiotic and Probiotic Blend to support digestive health*
  • Fiber Blend to aid in digestion and help provide a feeling of fullness, which can help to manage appetite*

Why AdvoGreens™ Greens Powder?

  • Convenient – Easy to mix and take on the go!
  • Nutritious – The perfect complement to a healthy diet!
  • Delicious – A lemon flavor that is great on its own – or mix it with one of our other AdvoCare products!

 

AdvoCare AdvoGreens™ Greens Powder

Phytonutrients can be defined as nutrients that have been scientifically proven to provide health benefits. “Phyto” in Greek means plants, and phytonutrients fall into their own category because they are not related to fats, carbohydrates, proteins, vitamins, or minerals. These nutrients allow for optimal cellular function and communication. When our cells are communicating effectively, the proper sequence of enzymatic reactions take place. This all leads to biochemical reactions creating healthier tissues and organ systems, detoxification of foreign substances, a strong immune system, and muscles that will perform when called upon.

Advocare Probiotic FastMelt™ – New Probiotic Supports Immune System

Posted on | August 29, 2016 | No Comments

Probiotics are beneficial bacteria that, when consumed, can help restore your body’s natural balance and wellness of the gut microbiome. Some strains, such as the two present in Probiotic FastMelt™, support immune and digestive health.* Probiotic FastMelt™ provides these beneficial bacteria in a fast-melting, cooling and great tasting berry-flavored powder that you pour directly in your mouth.

  • Convenient, fast-melting powder
  • Supports a healthy immune system
  • Promotes digestive health

 

AdvoCare Probiotic FastMeltBuy Now at 20% Off!
 

Probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep your gut healthy.

Probiotics are naturally found in your body. You can also find them in some foods and supplements.

It’s only been since about the mid-1990s that people have wanted to know more about probiotics and their health benefits. Doctors often suggest them to help with digestive problems. And because of their newfound fame, you can find them in everything from yogurt to chocolate.

Probiotics help move food through your gut. Researchers are still trying to figure out which are best for certain health problems. Some common conditions they treat are:

  • Irritable bowel syndrome
  • Inflammatory bowel disease (IBD)
  • Infectious diarrhea (caused by viruses, bacteria, or parasites)
  • Antibiotic-related diarrhea

There is also some research to show they help with problems in other parts of your body. For example, some people say they have helped with:

  • Skin conditions, like eczema
  • Urinary and vaginal health
  • Preventing allergies and colds
  • Oral health

 

 

AdvoCare Herbal Cleanse SystemBuy Now at 20% Off!

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  • Training Resources

    AdvoCare Rehydrate


    Advocare MNS


    Probiotic FastMelt
  • About Me

    Just over a year ago I was celebrating the training for and completion of my first marathon and now, a year later, that couldn't feel farther away than it does right now.

    Sure, I have had some injuries and other events that have distracted me from being health focused but to be honest, they are all merely excuses to allow me to focus fully on being lazy.

    To ensure that I stay focused on this effort, I plan to document day to day efforts and events on my way back to a better life.

    24 Day Challenge

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