When we think of boosting testosterone levels, the image of a huge bodybuilder injecting steroids might come to mind. But everyone, men AND women, need be concerned with their testosterone levels. After age 30, men with low testosterone levels are at high risk for heart disease, type 2 diabetes, obesity, impaired sexual function, and more. Testosterone levels in women start to decline in their 20’s and can increase body fat, slow metabolism, and reduce bone density and strength.
But fear not. We can naturally boost our levels of testosterone by, da da da daaaaa- exercise and nutrition. Shocking!
FAT, ZINC, AND VITAMIN D
If you want to optimize natural testosterone production, make sure you have those 3 things incorporated in you daily diet. Here are some examples of fats you are looking for: avocados, olive and coconut oil, almonds, egg yolks, and animal fat. Also supplement your diet with zinc and vitamin D, both of which have shown a very strong relationship with higher testosterone levels.
EXERCISE
Exercise has a major influence on testosterone levels. Specifically, medium to high intensity weight training that incorporates compound movements (mutlijoint exercises like squats). Higher volume training programs have been found to have the greatest hormonal response (such as 3-5 sets). If you were to google “testosterone boosting workouts,” you would find something like; “After completing a dynamic warm up perform 3 sets of 10 bench press, kettlebell swings, v ups, and mountain climbers.” Look familiar? Luckily if you are working out with us, you are already engaging in workouts that will help boost your testosterone levels. Keep at it and don’t be afraid to lift heavy! Increased weight = increase testosterone production= high metabolism= low body fat….you get the idea.
Increasing your efforts in the gym, as well as eating a diet with fat supplemented with zinc and vitamin D, will naturally increase your production of testosterone. This means improved mood, sleep, libido, energy, and overall health. And who doesn’t want an increase in their quality of life?
According to the National Center for Health Statistics only 20% of women practice strength training weekly. Pumping iron twice a week can reduce overall body fat by 3% in 10 weeks. That’s 3 inches off your hips and waist without even changing your diet!
Majority of women are discouraged by the belief that they will bulk up or look manly. Don’t be swayed by this myth! Due to high levels of estrogen and low levels of testosterone it is VERY difficult for women to become overly muscular. When women lift weights, the changes to their muscles are generally related to tone, strength and endurance rather than size. The resulting look is firm, feminine toning-not bulky, masculine muscles.
The Mayo Clinic notes the following among the many benefits of strength training:
Preserves muscle mass
Controls weight
Reduces risk of osteoporosis
One pound of fat takes up 18% more space than one pound of muscle. In turn, lifting increases the number of calories burned while you’re parked on the couch. This is because after a strength workout muscles need energy to repair their muscle fibers. Let’s hit the weights ladies!
Did you know?
Exercise helps you stick to a diet plan. Read more about it in my next blog!
I have always been interested in the mind/body connection and how they can effect each other. From past experience I have seen how mental stress can make the physical body ill. The quote “Some people feel the rain, others simply get” is credited to Bob Marley, and it has taken some digestion and thought to come to my conclusion what Mr. Marley was talking about. I believe he was talking about our mental outlook- how do we view things? Even the rain; is it viewed as some annoyance that interferes with our daily life, or is it seen as part of nature that nourishes plants, animals, and a life giving source needed for survival? We will all face some low points in life and even possibly depression or anxiety, but medications/prescriptions are not the only answer. Physical activity can definitely ease symptoms of depression or anxiety and make you feel better. Exercise may also prevent anxiety or depression from coming back once you are feeling better.
How does exercise help depression and anxiety?
Releases feel-good brain chemicals that may ease depression (neurotransmitters, endorphins, and endocannabinoids)
Reduces immune system chemicals that can worsen depression
Increase your body temperature which can have a calming effect
Takes your mind off worries – exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression
Living in Florida we can see a lot of rain, especially during hurricane season, and the rain was starting to get to me. It was causing a longer commute time, taking the dog out in the rain which was a messy chore, and the beach wasn’t an option; so i took a group fitness class with one of my favorite instructors and felt my stress melt away and a sense of peace and calm came to me, as i exited the class it was raining, but this time “I felt the rain”.
The Push-up is the most basic exercise you can do that will benefit just about your entire body. It is a standard exercise that requires only yourself and works almost every muscle in your upper body while building strength and endurance as well. As beneficial as the push up is, there is one question about this exercise that has probably crossed everyone’s mind, and that is how much weight are you really lifting?
There have been multiple studies to see how much weight is actually being lifted, because if you’re like me, you just assume you are lifting your body weight. While this is partially true, you are actually only lifting a percentage of your body weight, about 70% to be exact. The percentage can change if you modify your push-up, but you’re still pushing about the same weight; depending on the modification. For example if you were to do a modified push-up, with your knees on the ground, you would be using less body percentage of your body weight. If you’re looking to gain more muscle and add more weight, you can do other modifications that will increase your intensity like doing push-up at incline or with weights added to the exercise.
Next time you’re pursuing push-ups in your exercises, think about if you want to try and modify it by adding resistance or weights. Get the most out of your exercise to benefit your body and mind.
Now that the kids are back in school, it is time to start focusing on your own goals heading into the fall season. After a rough summer of rambunctious kids, sleepovers, and entertaining, YOU can take you’re personal time back, and receive the results that you have always envisioned. To give you a kick start, Definition Fitness is helping you put the F.I.T.T.C acronym to use. A solid workout and a friendly challenge will make getting into shape, the most fun and rewarding gym experience of the year.
– Frequency of your workouts!
– Intensity of your workouts!
– Times attended!
– Type of workout!
– Challenge YOURSELF!
So of course with this upcoming event being all about challenging you, through frequency, intensity, time and type of completed workout, we have challenged each and every person to do an additional timed circuit a week. This challenge will go all the way through the month of September. As with anything, the client with the fastest time overall will be rewarded for their accomplishments. Clients may redo each circuit as many times as they want, to receive a desired time; however, once the circuit week has ended that circuit can no longer be redone.
Week #1 – No Nonsense Circuit
Jumping Jack 50
Lunges 30
Squat Jumps 20
Alternate Lunges (each leg) 20
Burpees 20
Mountain Climbers 30
Crunches 50
Week #2 – Get in Military Shape
Push Up 25
Body Weight 25
Pull downs 25
Military press 25
Lunges 25
Bicep curls 25
Triceps extensions 25
Crunches 50
Week #3 – Captain America
Running in place 60 sects
Rotating Punches 80
Knee Tucks Jumps 10
Sit Ups 20
Butt Ups 10
Raised Leg Circles 10
Push Ups 10
Back Extensions 10
Scott here for my next blog entry. As most of you know, I have been continuing my running training this Spring/Summer for the end goal of a half marathon in Las Vegas in November. Who knew there would be challenges within my challenges. Several running events which I had registered for I was not able to attend…for various reasons beyond my control. That said, I am persevering as I continue to learn and expand my skills. My running journey was to land me in San Antonio last month for the Alamo 13.1 event. Yes, starting and ending in front of the Alamo. Unfortunately a last minute flight cancellation prevented me from attending. So last weekend, I ran the 10K RunRabbitRun event in Queens Harbour, to replace my missed Alamo run. This brought my distance level up to a 10K and it was a beautiful, early morning run through Queens Harbour and along the Intracoastal. Lessons learned so far? As I’ve been training, I have learned to adjust my gate in order to increase my distance and endurance. I have also learned not to focus (or obsess) about the finish line when I’m running, and instead just get lost in the run. “Running within yourself” that is, and not straining, is a great concept. “Running within yourself” probably falls somewhere in between moderate and maximum exertion, tilting to the one or the other, depending on your mojo on a given day. To be less prone to injury and have the ability to keep running, for longer distances I would trend more toward the moderate. “Running within yourself” means listening to your body. Some days your body will feel as expansive as your mind, and you’ll want to run farther than planned. Other days your body might feel tight and tired, and you’ll may want to take it a little easier. Understand though, you can run within yourself and still go fast, and you can run within yourself and take it slow. When you stay within yourself getting lost in the run, you’ll know which is the right choice. My next event: Colfax half marathon and Urban 10-Miler in Denver. May 16th, and I’m running the 10-miler…in the mile high city. This should be interesting.
Spin, spin, spin! Definition Fitness’ Cyclepower room is near completion, so I encourage you to check out the progress next time you are at the gym. Having a dedicated room for spin classes makes a big difference in the experience making the class more of a journey, more of an emotional experience, and a bit more cathartic. Those new to spinning may feel a little intimidated… but don’t be. I was a newbie once about 12 years ago when I attended my first spin class, building up my courage and sitting in the back row. Since then, I have never looked back and eventually became an instructor about 4 years ago. I start every class with a review of fundamentals and safety points so that everyone–regardless of weight, age, or fitness level—can have a safe and effective workout. I tell them this truth: Spinning is your workout. I may yell and push you through the hills and sprints to your max, but YOU actually control everything from your speed and resistance to your intensity level, so it can be as moderate or as challenging as you want it to be. Like many things in life, you will get out of it what you put into it. The basics for anyone who are not familiar with this form of group exercise: Spinning is a specific format of indoor cycling. Only certified Spinning instructors are allowed to teach “Spinning,” but other group cycling programs exist by different names, and some have their own certifications. Spinning is a cardio (aerobic) workout set to high-energy music and led by a certified instructor (that would be myself). Most classes last between 45 and 60 minutes. In my NEXT blog, I will cover the simple basics of spin classes: what to expect and class format, what to bring, handlebar positions and climbing angles, and resistance levels.
Join us Tuesday, March 17th, anytime between 4:30 & 6:30pm to learn about and sample the food from Ready Fresh Foods.
Ready Fresh Foods is a “healthier meal catering” service that has two aspects. One is a healthier meal delivery service that provides fresh healthy meals delivered daily. The second is the Kitchen front area you can come by and visit. You will be able to walk in and order right from the menu with a variety of healthy snacks, salads, sandwiches, small entrees, and smoothies to go.
Have any questions about which Ready Fresh menu items would pair well with your workouts? Check with Scott who will be there with Ready Fresh Foods to offer advice on your pre and post-workout nutrition!
In addition to sampling food, check out our new NormaTec RecoverySystm and receive a complimentary 5 minute neck/shoulder massage courtesy of Thom.receive a complimentary 5 minute neck/shoulder massage courtesy of Thom receive a complimentary 5 minute nec
The high tech, low stress solution for quick, comprehensive leg recovery. Whether you’re a runner, lifter, or Iron man, wearing NormaTec’s full-length leg compression boots before or after an intense workout, long road trip in a car or plane can help rejuvenate the muscle tissue and dramatically reduce tightness and soreness, meaning less downtime and greater productivity.
NormaTec is used by NBA, NFL, NCAA, MLB, U.S. Olympic teams, U.S. Navy seals, and among the world’s best Tri-athletes, runners and cyclists.
