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Say “Goodbye” To Your 1 Hour Workout

March 26, 2014

inDebra, Exercise, Fitness, Health, In The News, Latest Trends, Lisa, Nutrition, Weight Loss, Workouts

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This past weekend we put our bodies through the intense, exhilarating challenge of becoming certified as Tabata Bootcamp™ instructors. The experience was remarkable. Our instructor, Mindy Mylrea – the creator of the program, had enough energy to fuel a jet plane. She has been involved with many of the most successful fitness trends in the industry. She is the creator and lead talent for Gliding discs and a master trainer and part of the pro-development team for Schwinn Cycling, Body Bar, Flirty Girl Fitness and Bosu. You can read all about her here: http://www.tabatabootcamp.com/about-mindy.php

“Tabata”, a form of HITT – high intensity interval training, is based on a 1996 study by Professor Izumi Tabata, initially involving Olympic speed skaters. According to his research, study participants who exercised a mere four minutes at extreme intensity, four times a week, improved anaerobic capacity by 28%, and VO2 max and maximal aerobic power by 15%, in as little as six weeks. This was compared to participants who performed an hour of steady cardiovascular exercise five times a week for six weeks, and only improved their V02 max by 10% with no improvement in anaerobic capacity.

Mindy took the concept of Tabata and created Tabata Bootcamp™, a full 8-week program that transforms bodies dramatically by involving fitness, nutrition and behavioral change. The Tabata workout is built around 4 minutes of high intensity exercises, and this means the hardest kick-your-ass four minutes possible. The structure includes working out at your max for 20 seconds, rest for 10 and repeat for 8 rounds. A typical workout, with warm-up and cool-down, is only 30 minutes….30 minutes! And it’s a lot of fun. The EPOC, excess post-exercise oxygen consumption, effects are immense – which means you continue to burn a crazy amount of calories hours after your workout.

We are working on developing our own local 8-week Tabata Bootcamp starting in April, which will offer a personalized website page that tracks your progress, achievements, nutrition and results. The classes will be limited to no more than 10 participants. More information to follow… If this is something you think you might be interested in, please let us know via email: info@heelstolaces.com.

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Vitamins and Minerals: What, Why & How Much?

March 19, 2014

inFood, Health, Lisa, Minerals, Nutrients, Nutrition, Supplements, Vitamins

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Vitamins and minerals are micro-nutrients, part of the 6 Essential Nutrients, required for your body to turn food into energy. Whole foods are the best source of vitamins and minerals, but it sometimes difficult to figure out if you are getting enough from the foods you eat. Below is a list of the most important vitamins and mineral women need and suggestions as to the best food sources. Note: Recommended daily allowances (RDA) listed below are for an average 45 year-old female. Healthy-Nutrition-For-Optimal-Tennis-Fitness

Calcium:

Why you need it: The body uses calcium to build and maintain strong bones and teeth, to help muscles and blood vessels contract and expand, to secrete hormones and to carry messages through the nervous system. Women start to lose bone density in their twenties which can lead to osteoporosis over time. Calcium is one of the best defenses against bone loss.
Where to find it: Milk, cheese, yogurt and dark green leafy vegetables such as broccoli and kale.
How much you need: 1000mg. Do not exceed 2,500mg.

Iron:

Why you need it: Iron carries oxygen in the body, aids in the production of red blood cells, supports immune function and cognitive development, and is essential for cell growth.
Where to find it: Lean red meat, chicken, turkey, fish, cereals, whole-grains, beans and dark leafy vegetables. Also remember that vitamin C rich foods enhance absorption of iron.
How much you need: 18mg. Do not exceed 45mg.

Magnesium:

Why you need it: Magnesium is needed for more than 300 biochemical reactions in the body, including maintaining normal muscle and nerve function, keeping heart rhythms steady, supporting a healthy immune system, regulating blood sugar levels and promoting normal blood pressure.
Where to find it: Leafy green vegetables, whole grains, almonds, cashews and other nuts, avocados, beans, soybeans and halibut. Note that a diet very high in fat may cause less magnesium to be absorbed.
How much you need: 320mg. Do not exceed 350mg in supplement form.

Vitamin A:

Why you need it: Vitamin A ensures proper development and function of eyes, skin and immune system and may prevent some types of cancers.
Where to find it: Leafy green vegetables, orange and yellow vegetables, tomato products, fruits, dairy, liver, fish and fortified cereals.
How much you need: 2,310 IU. Do not exceed 10,000 IU.

Folate (Vitamin B9):

Why you need it: Folate helps to produce and maintain new cells. It is necessary for proper brain function for mental and emotional health, and helps protect against birth defects.
Where to find it: Leafy green vegetables, fruits and beans. It is also often added to cereals, breads, pasta and rice.
How much you need: 400 micrograms. Do not exceed 1,000 micrograms in the synthetic form.

Vitamin C:

Why you need it: Vitamin C facilitates normal growth and development, and repairs bodily tissue, bones and teeth. It is used to produce collagen, functions as an antioxidant to block some of the damage caused by free radicals and boosts the body’s immune system.
Where to find it: Most fruits and vegetables especially citrus fruit, red peppers, broccoli, tomatoes and strawberries.
How much you need: 75mg. Do not exceed 2,000mg.

Biotin:

Why you need it: Biotin plays an essential role in energy production and the metabolism of sugar and fats. It is also believed to aid in healthy hair, nails and skin.
Where to find it: Nuts, eggs, soybeans, cauliflower, fish, avocados and berries.
How much you need: There is no RDA, but generally 30 to 100 micrograms.

Other B Vitamins:

Why you need them: The B vitamins help the body convert food into fuel for energy. They contribute to healthy skin, hair, and eyes and also help to maintain muscle tone, metabolism, nervous system functions and memory.
Where to find them: Fish, poultry, meat, eggs, dairy products, legumes, and many fortified cereals and whole grains.
How much you need:
- B1 (Thiamine): 1.1mg. No upper limits have been set.
- B2 (Riboflavin): 1.1 mg. No upper limits have been set.
- B3 (Niacin): 14mg. Do not exceed 35/mg in supplement form.
- B6 (Pyridoxine): 1.3 mg. Do not exceed 100mg.
- B12 (Cobalamin): 2.4 mg. No upper limits have been set.

Vitamin D:

Why you need it: Vitamin D regulates the absorption of calcium and phosphorous in our bones and it is needed for bone and cell growth. It also helps to reduce inflammation.
Where to find it: Fortified mils and cereals, eggs yolks and fish. The body can make Vitamin D from exposure to sunlight.
How much you need: 15 micrograms. Do not exceed 100 micrograms.

Omega-3:

Why you need it: Omega-3 assists in proper brain function, helps reduce high blood pressure and calms inflammation.
Where to find it: Fish, especially salmon, tuna, sardines and mackerel, flax seeds and walnuts.
How much you need: There are no standard doses for Omega-3. Check with your doctor to find out your specific needs.

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Virginia • March 19, 2014

Great information!
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6 Essential Nutrients

February 20, 2014

inDebra, Food, Health, Nutrients, Nutrition, Vitamins

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There are 6 essential nutrients our bodies depend on for proper functioning:

Water, Carbohydrates, Protein, Fats, Vitamins and Minerals.

Water

Water is the largest single component of the body. Up to 60% of our bodies are made up of water. Muscle holds the highest concentration of water while fat tissue holds some of the lowest amounts.

The amount of water a person has in their body varies based on their proportion of muscles to fat tissue. So, a person who exercises more will have a higher percentage of water.

Water has a variety of functions that are essential to life:

Regulates your body temperature
Transports nutrients in our bodies
Flushes out waste
Helps our immune system and brain
Helps your joints work

As little as a 5-10 % loss can cause dehydration. When you are thirsty, it’s a sign your body is already dehydrated.

Carbohydrates

Carbohydrates provide the energy we need for physical activity and organ function.

Our bodies break down carbohydrates in order to make glucose (the end result of carbohydrate digestion) for energy
Carbohydrates are necessary for the normal metabolism of fat

2 Types of Carbohydrates

Complex Carbohydrates / “Good Carbs” = starches like cereal, bread, beans, potatoes, and starchy vegetables. Good carbs are fiber-rich carbohydrates, like those found in many complex carbohydrates. Good carbs are absorbed into our systems more slowly, which helps us avoid escalations in blood sugar and provide a lasting form of energy.

Simple Carbohydrates / “Bad Carbs” = milk, fruits and some vegetables are natural, simple carbs and are still healthy because they are rich in other nutrients such as vitamins, minerals and fiber. Bad carbs are foods that are refined or processed, such as white rice or white bread, and foods with added sugar such as desserts, candy, soda and sugary cereals. They should be avoided as they offer little to no nutritional value, while adding way too many calories to our diet; making them “empty” calories. Empty calories contribute to excessive weight gain and other associated health risks.

There is no “Recommended Daily Allowance” for sugar like there is for carbohydrates, because we get our glucose needs from good carbohydrates.

Protein

After water, proteins are the most abundant substances in most cells. It is what our body’s tissues are made up of…our muscles, organs, immune system and, our hair, nails and skin. Protein builds strong muscles and repairs your body.

What foods have protein?

Protein is made up of amino acids…there are 20 amino acids, of which 9 are essential, which means the body can’t produce them on its own so you have to get them from food.
Protein is found in milk, eggs, peanut butter, chicken, fish, meat, yogurt, cheese, legumes, nuts, seeds and grains

Fats

Fats are necessary for our body to survive – they transport fat-soluble vitamins and form cell membranes. Fat is also the coating under our skin and in our organs to insulate and protect our bodies. Fats are the major stored form of energy in the body. Some fats are really good for us and some are not so good:

Good Fats (Polyunsaturated and Monounsaturated – the healthiest): olive oil, nuts, milk, olives, avocado
Bad Fats (Saturated): butter, beef, pork, fried foods, mayo
Trans fatty acids (the most unhealthy): manufactured during food processing (ie. hydrogenated fats)

Here’s an interesting fact…For energy, our body uses carbohydrates first, then fats and then protein as a last resort.

Vitamins

Vitamins are non-caloric, organic compounds that help our bodies grow, maintain and repair. There are two types of vitamins:

Fat-soluble: Vitamins A, D, E and K – can be stored in the liver. Therefore, an overdose on these vitamins can lead to toxic levels in the body.
Water-soluble: not able to be stored – they are excreted by the kidneys.

Minerals

Minerals are inorganic compounds that assist processes and are part of the structures of the body (iron in blood and calcium in teeth and bones).

The body best absorbs vitamins and minerals when provided through natural sources than pill form. Eating food triggers satiety, which prevents consuming toxic levels of nutrients, something pills can’t do.

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