Unhealthy-Healthy Eats

 

In this overweight driven era, food marketers try everything under the sun in order to promote their product as a healthy food option. “Reduced fat!” “Low sodium!” “20% less sugar!” All these phrases are put on the front of labels to catch the eye of the consumer. But not so fast: Although a lot of these foods are reduced fat, contain less sodium, or are 20% less sugar, companies have to make up for the lack of these ingredients in order to continue to produce a quality product. In many cases, when a food product says it has reduced fat, they contain higher levels of salt (sodium) to keep a relatively similar taste to the product that is not reduced fat. I am going to give you three examples of foods that are labeled has “healthier” options, but are in reality just as bad, if not worse for you.

unhealthy vs healthy image

  • Reduced Fat Peanut Butter

The fats from peanut butter is a great nutrient that your body needs when consumed at a moderate level. That being said, in general, it’s not the worst thing for your health to just eat normal peanut butter. However, if you’re looking to buy the reduced fat kind, you’ll notice that the sugar levels spike way up in order to make up for less fat.

  • Trail Mix

You may think that a small amount of assorted nuts is nice quick snack to have in-between meals. Although the nuts are a great snack, many store bought trail mixes either are made with different kind of chocolate candies, deep fried banana chips, or yogurt covered raisins. As you may have guessed, none of those are very healthy for you. Your best bet is to make your own trail mix with plain, dry roasted nuts.

  • Packaged Turkey

Turkey is a great, lean protein source to put on any kind of lunch sandwich. The problem arises, however, in the packaging part. Many producers have to load up packaged meat with salt in order to keep the meat fresh for the longest period of time. In order to escape eating sodium meat, stop at the local deli and pick up some fresh cut turkey.

 

It’s important to keep in mind, that these are just a few examples of “healthy” foods that turn out not to be so great for you. Before you fall into any marketing traps, a great way to find out whether your dish is healthy or not, is to simply just educate yourself with the nutrition facts listed on the back. Those numbers will NOT lie to you. For more examples of unhealthy, healthy eats, check out this website: http://www.rd.com/health/healthy-eating/unhealthy-foods/

 

 

|Don’t forget about the little things in life. They tend to have a BIG impact|

 

-Tyler Kloss

 

Tags: Unhealthy eats, healthy options

In-Depth Answers To Fitness Quiz

In Depth Answers imageOn our Facebook page “Warhawk Fitness”, we recently published a quiz to help you find out if you are ready and have a lifestyle suitable for beginning a workout plan. If you haven’t taken the quiz yet, you can head over to our Facebook page and tackle it; or, click on the link here! Otherwise, detailed answers to the questions, with some other neat resources for you to utilize are below.

 

Here are the questions from the quiz with a short answer response (instead of multiple choice):

 

1)  What should you do before going to the gym?

Answer: You should always go into your workout with a plan of attack. For the day, you should have scheduled out what you will do and for how long. This will help you ensure a more complete workout as well as avoid over-training. And you should have a schedule that stretches more than just a day, like maybe a weekly split or bi-weekly, depending on your availability. That will help ensure you are giving all muscles the attention they need.

 

2)  How long do you stretch and what do you stretch before exercise?

Answer: You need to stretch before workouts to prevent injury AND stretch after workouts to avoid stiffness and soreness in the muscles. There are two types of stretching, Dynamic and Static. Simply put, Dynamic stretching has more movement to it and is more active, the kind of stretching to do before the workout. And Static stretches are stretches that you are holding in place for any given number of seconds and is more relaxing to the muscles, the kind of stretching you do post-workout. You want to do this for more than just the muscles you will be using that day, and typically for about 10 to 15 minutes.

 

3)  What is proper exercise attire?

Answer: If your gym has no clothing rule, or you are exercising somewhere without a dress code (i.e. outside), then the rule for attire is simple; Dress Comfortably. Wear clothes that are breathable and allows you to move freely and without restriction in any way. Loose clothes can get in the way, and clothes that are tight might cut of proper circulation or irritate the skin. So also wear something that fits properly. Click this to check out details of what to wear for exercise.

 

4)  What kind of diet do you have?

Answer: This is a question that would have a very specific answer depending on the goals of the person. Generally speaking though, once you have a goal picked out, then you tailor your calorie and water intake to that goal. This Calorie Calculator will assist you in telling you what the number calories you should have (with height and weight information) daily to obtain your desired goal.

 

5) How much water do you drink a day?

Answer: Similar to the last answer, it is a question that would have a specific answer to it depending on the person and goals. However, with water intake there are some more broad rules you can go by. For example, the 8×8 rule, or 8 glasses of 8 ounces of water is ideal for the average adult person. And depending on how active you are, it may be more, but likely not less.

 

6)  Have you consulted your doctor or physician?

Answer: Many think this is age-dependent, that only older people need to check in with doctors. You don’t need a doctor to tell you that exercise is essential for a healthy life. But if you don’t already exercise, your doctor may need to advise you if it’s safe to start. Any person at any age could have an outlying factor that could prevent them from getting into an exercise plan. It’s important to know your body and if you feel that something has been keeping you from working out in the past, get it cleared with a doctor.

 

7) How much sleep am I (supposed to be) getting?

Answer: You. Need. Sleep. Our bodies use sleep to recover from workouts and provide us with energy for the next one. If you workout on less than 8 hours of sleep, you will experience: a lack of energy, lack of strength and endurance during exercise, lack of focus, and extra soreness for days to follow. A personal study done Here will detail what you may experience without proper sleep.

 

Thank you for taking this quiz! If you haven’t taken the quiz that goes along with these detailed answers, go check out Warhawk Fitness Facebook page and take it, or click on the link here! Don’t forget to go like Warhawk Fitness on Facebook and follow us on Twitter and Instagram!

*Always Proud, But Never Satisfied*

~Luke
Sources:

 

Exercise Clothes: https://go4life.nia.nih.gov/tip-sheets/fitness-shoes-and-clothes

 

Stretching: http://www.ideafit.com/answers/how-long-should-i-stretch-before-and-after-my-workout

 

Calorie Calculator: Above in text

 

Sleep Study:  https://www.bodybuilding.com/fun/dean22.htm

 

 

 

 

Fitness Quiz

Fitness Quiz imageIf you are new to the gym or are just beginning to get into exercising, first off congratulations! You are one step closer to a happier and healthier you! Something you need to check is if you are prepared to start this. So take the short quiz below to answer the question: “Are you ready to workout?” and see if you are ready to step in the gym right now, or need to take a minute and change some things beforehand.

 

1)  What should you plan on doing before going to the gym?

  • A) Nothing, I just gotta go there
  • B) Do whatever my friends are doing there that day
  • C) Have a general idea, but really decide when I get there
  • D) Have a detailed plan and schedule for my workout beforehand

 

2)  How long do you stretch and what do you stretch before exercise?

  • A) Stretch? I’m fine I don’t need to
  • B) I jog before hand, my warmup stretches me out
  • C) For about 5 minutes on the muscles I’ll be using
  • D) 5 to 15 minutes before and after, stretching the majority of my body

 

3)  What is proper exercise attire?

  • A)Tuxedo and Bowtie (If I wanna look like James Bond, I should dress like him, right?)
  • B) Just my regular clothes, jeans and tee shirt
  • C) I have a shorts and shirt combo from a random clothing store with some old tennis shoes
  • D)Good fitting and breathable Shirt and pants/shorts, and comfortable gym shoes

 

4)  What kind of diet do you have?

  • A) I just eat whatever I want, usually chocolate or whatever is sugary
  • B) MUCH. INDIAN FOOD.
  • C) I eat pretty good, I don’t count proteins or carbs or anything, but I keep it to three meals a day
  • D) I typically monitor my calories well and drink plenty of water

 

5) How much water do you drink a day?

  • A) None, I drink soda and chocolate milk
  • B) Like 2 cups and maybe Orange juice for breakfast
  • C) About 4 cups
  • D) I try to get 8 cups a day

 

6)  Have you consulted your doctor or physician to ensure you are physically ready?

  • A) I don’t see a doctor
  • B) I have, but not recently
  • C) I have, but not on this topic
  • D) I have been and am cleared to workout

 

7) How much sleep am I getting?

  • A) Little to none, I can’t really get more than a few hours
  • B) About 5 hours a night during the week and 3 hours on weekends
  • C) I get about 6 to 8 hours of sleep a night
  • D) 8+ Hours most nights

 

Now add up your score! For every answer:

A = 1 point

B = 2 points

C = 3 points

D = 4 points

 

Here is what your totals mean:

 

7 points to 14 points – The Newbie: Don’t worry about having a lower score! Everyone starts here! I would suggest doing some personal research on workouts you’d like to do, proper attire and diet, as well as how to obtain your goals for health and fitness. For more help, try booking a session with a Warhawk Fitness Personal Trainer. All you have to do is stop down in Room 100 (in the Williams Center) and ask about our stellar Personal Trainers.

15 points to 19 points – Average Joe: You’re on the right track, right on! You have some adjustments that need attention, but you have the intention of getting better with your health­, and that’s important!

20 points to 24 points – In Training: Looks like you are doing pretty well. Other than a few tweaks with your workout routine here and there, you are doing good! You have a good foundation built for your health, you are mostly ready to commit to a workout plan. If you’d like to switch things up a bit, try a Group Fitness class! We offer Cycling under the Wells Towers, and plenty of other classes like Yoga and Core Complete in the Williams Center!

25 points to 28 points – The Knowledgeable Nugget: Congratulations! It sounds like you know what you are doing. You are prepared physically to start exercising to the best of your abilities!

 

 

Thank you for taking this quiz! Essentially, if you answered any “A” options, you should try to work at those questions, and turn them into answer “D”. Go like Warhawk Fitness on Facebook and follow us on Twitter and Instagram!

For more in-depth answers to all of these questions, please visit my next post!

*Always Proud, But Never Satisfied*

 

~Luke

From Couch Potato, To Gym Rat

gym rat imageSigning up for a gym membership can be a fruitful experience for some, as they use it frequently and see the results they had hoped for when signing up. For others, it can be an entirely wasteful experience; one where they see the inside of the gym the day they sign up and literally never again.

 

Even couch potatoes with the best intentions can find it hard to get up and find motivation or inspiration in the gym. So here are a few tips to get you from couch potato to gym rat!

  1. Avoid the Crowds—Going to the gym during peak times can be frustrating. There are a ton of people there, all the machines are taken, and finding free weights can be like looking for a needle in a hay stack. Ask the desk attendant which times are generally busy and which aren’t. Change your workout time to a slower time that fits in your schedule and you’ll find that your workout is completely changed.
  2. Use Every Piece of Equipment At least Once—You might have a plan that utilizes the machines that focus on what you want to see results in, but it’s easy to fall into a rut and plateau on your results. If you make a point to use the entire variety of machines your gym offers, it makes it easier and less intimidating to try out a new exercise or machine to kick start yourself again.
  3. Take Every Class at Least once—If your gym offers them, you should try every class they offer at least once. This not only kick starts your results but it can also teach you something new to try, as well as possibly introduce you to a new type of class or exercise that you didn’t know you liked. It’s also a great way to get a workout in without the intimidation of free weights and machines.
  4. Try a new workout every time you go—When you’re first starting, or even if you’re a seasoned gym rat, doing the same workout day in and day out can get boring and make you lose interest in going to the gym. Try a different couple of exercises or even an entirely new circuit every time you go to the gym or even every other time to avoid boredom, and make it so that you look forward to the workout!

 

Thanks For Reading, and enjoy your workout!

 

 

Nicole