The Health Benefits of 9 Popular Super Foods

No comments

Superfoods? Superfoods are foods that are nutrient-dense. These foods are mostly plant-based foods, but also include dairy and fish. There are countless benefits that superfoods can provide you with.

1.Eggs

Eggs are a breakfast staple and are very nutritious. They are packed with nutrients, vitamins, minerals, proteins, and cholesterol. Both the yolk and white of the egg are good for you. If you’re looking for an inexpensive way to get your hands on high-quality protein, eggs are perfect for the job. One medium egg contains 7.5g of protein, 5.1g of fat, 1.4g of saturated fat, and 76 calories. Eggs contain choline and betaine, which promotes heart health.

2. Chia Seed

Chia seeds are small, black seeds that come from the Salvia plant. Although these seeds are tiny, they pack a powerful punch of nutrients and fiber. Fiber helps with feeling full longer, also known as satiety. Chia seeds are the perfect substitution if you don’t eat fish. These seeds are a healthy combination of fiber, fat, and protein. Chia seeds slowly release energy, which helps you keep going throughout the day, and maintain good blood-sugar levels.

3. Blueberry

The blueberry was one of the first foods to be deemed a superfood. There are many different types of blueberries. Bilberries and huckleberries are indigenous to North America. Need a boost of vitamin C? Blueberries, and other berries, such as blackberries and raspberries, are one of the greatest sources of vitamin C. Due to the amount of soluble fiber, your digestive system will be happy. The soluble fiber slows down the rate at which sugar enters your bloodstream. Blueberries help improve your vision and help prevent age-related macular degeneration. Many people believe blueberries help with urinary-tract function, helping relieve both constipation and diarrhea. Perfect blueberries are firm. Make sure they are free of moisture because moisture makes blueberries soggy and spoil.

4. Wheatgrass

Wheatgrass comes from the wheat plant known ass Triticum aestivum. This young grass is edible and is available in many different forms, including pills, juice, tablets, powder, and capsules. Wheatgrass contains amino acids, iron, and vitamins E, A, and C. This grass helps boost your metabolism, rebuilds your blood, repairs damaged tissues, detoxifies your body of heavy metals, restores fertility, balances hormones, and many more benefits. A few other benefits of wheatgrass include prevention of tooth decay, help with insomnia, and reducing inflammation.

5. Goji Berries

Goji berries, like blueberries, are full of vitamins, minerals, proteins, and other things that make them great for your overall health. For more than 2,000 years, goji berries have been used in Chinese medical practices because of their health benefits. These super berries are low in calories and fat-free. Aside from those already wonderful facts, there are other awesome health benefits. Goji berries contain high amounts of fiber, helps fight disease and improves gastrointestinal health. These berries can naturally treat diabetes, fight depression, as well as, anxiety, and help with mood disorders. Goji berries are the perfect food for light snacking. A 1/4 cup of goji berries contains 13g of sugar, 100 calories, 3g of fiber, 4g of protein, and much more.

6. Spinach

There’s a good reason Popeye eats spinach. It’s because of the health benefits this superfood has. Consuming a raw 100g serving of spinach provides 2.8g of fiber and 2.8g of protein. A 100g serving of raw spinach is 25 calories and 0.8g of fat. Spinach has the ability to restore your energy levels, improve the quality of your blood, and increase vitality. Spinach has a variety of other health benefits, including help with maintaining cholesterol levels, improving the cardiovascular system, and much more. Spinach is a superfood and vegetable that is high in vitamin C, A, K, and E. Spinach also contains calcium, iron, magnesium, and folate.

7. Salmon

Looking for a food that can be spiced to perfection in many meals? Salmon is it. Salmon contains high-quality protein and a variety of minerals and vitamins, including B12, potassium, and selenium. This food is often referred to as brain food because of the omega-3 fatty acids it contains. Thanks to these fatty acids, brain function improves, as well as, the heart and joints. Women who are pregnant or nursing should consult their doctor before consuming salmon, and other types of fish. You should consume fish, especially salmon, at least twice per week.

8. Avocado

Avocado is a fruit that is popular due to its creamy, rich texture. there are many different types of avocado that range in size, texture, and color. These fruits are full of vitamin E and monounsaturated fat. Due to the high-fat content in avocados, people who are trying to lose weight should limit their consumption to one or two per week in combination with fruits and vegetables who are low in fat and calories. Avocados contain monounsaturated fat, which helps lower blood pressure and help lower the risk of heart disease. These fruits help with feeling full longer and can prevent high cholesterol when included in a balanced diet. Avocados improve eyesight and contain vitamin E.

9. Almonds

If you enjoy almonds, you’re in luck because they are superfoods. Did you know almonds are seeds and not a nut? These seeds are the fruit of the almond tree. Almonds are available blanched or shelled. Blanched almonds are ones that have undergone a process to remove the outer coating, leaving behind an almond with a smooth texture. Although almonds are high in fat, they contain monounsaturated fats that protect your heart. This superfood is a great source of vitamin E, folate, zinc, fiber, protein, magnesium, and many more. If you’re interested in adding almonds to your balanced diet, you need 20g to 50g of almonds per day.

One Fitness Camp is here to help you with your weight loss dreams. We help you achieve your goals and give you the tools you need to help you maintain a healthy lifestyle. Making lifestyle changes can be hard, but we’re here to give you positive guidance and structure to help you make the necessary changes without trying ridiculous diets that deteriorate your health. Contact us today for more information about how you can lose weight and lead a healthy lifestyle for the rest of your life.

ofcpopThe Health Benefits of 9 Popular Super Foods
read more

Dynamic Stretching vs Static Stretching: Which Is Best for Me?

No comments
Dynamic Stretching

Dynamic Stretching

Dynamic Stretching vs Static Stretching

Dynamic stretching and static stretching are both classified as active warm-ups. Why are they important? These stretching techniques offer your body a variety of benefits, including relaxing your muscles, decreasing central nervous activity, boosting blood flow, and enhancing strength. Although Dynamic and static stretching both benefits your body, dynamic stretching should be performed before starting a workout, and static stretching should be performed after a workout. Which type of stretching is best for you?

Dynamic Stretching

When you perform dynamic stretches, you improve the range of motion of your joints by performing multiple repetitions of an exercise. Dynamic stretching, also known as flexibility training, corrects muscle imbalances and relieves joint stress.

When Should Dynamic Stretching Be Performed?

These stretches can be incorporated into your workout routine or as a single workout routine. An example workout would be starting with cardiorespiratory exercises, such as jogging, walking or cycling. Cardiorespiratory exercises should be followed by dynamic stretches. A general warm-up should consist of 5-10 minutes of light cardio exercise to ensure the temperature of your body’s tissues is elevated. If light cardio exercises are not an option at the time, you will have to carefully ease your body into a higher heart rate zone, as well as, dynamic exercises. One of the primary goals of dynamic stretching is to improve your range of motion.

Performing Dynamic Stretches

Many of the stretching techniques associated with dynamic stretching resemble weight training and helps you achieve different heart rate levels. Breathing, weight, load, tempo, the range of motion, and sets and reps are all keys to success with dynamic stretching. Light resistance or body weight only should be used while performing dynamic stretching.

Breathing

Breathing is essential while exercising because it ensures your muscles continue to

receive the oxygen they require and continue to contract. Remember to inhale when you’re working with gravity, and exhale when you’re working against gravity.

Load

One of the perks of dynamic stretching is that it does not require you to repeatedly lift heavy weights, so you can save the weights for a later time in your workout routine. A barbell or light medicine ball can be used to perform light resistance and bodyweight resistance exercises.

Tempo

Your tempo is important in dynamic stretching for you to be able to remain in control of each repetition. Although your tempo will vary most times, when you start dynamic stretching, you should begin slowly and increase your repetition speed as you get further into the workout.

Range of Motion

The range of motion with dynamic stretching and static stretching somewhat differs. The tension in your connective tissues and muscles during dynamic stretches will not be as tense as it would be with static stretching. You should never feel pain during dynamic stretching. Always remember to slightly increase your range of motion with each repetition you perform. A great example of the range of motion is starting your routine with shoulder rolls, then gradually add arm circles, and later increasing the speed of the arm circles.

Performing Sets and Repetitions

There are two different ways of performing sets and reputations. You can kick things into high gear by working on the upper side of the 3-10 range if you’re only targeting two joints at a time. If you’re performing multi-joint stretches, work on the lower side of the same 3-10 range. Whether you’re working on the upper or lower side of the 3-10 range, perform 1-10 repetitions and only one set.

Static Stretching

Static stretching, like dynamic stretching, is a form of flexibility training that benefits your body in many ways, including maintaining the normal functional length of all muscles, relieve joint stress, correct muscle imbalances, and a lot more.

When Should Static Stretching Be Performed?

Remeber that static stretching should be performed as a workout on its own, after a full workout or at least after a warm-up to prevent injury. Some classes that offer workout and training sessions jump directly into static stretching, which makes squeezing in a dynamic warm-up prior to these stretches difficult. If this is the case, be careful by making sure you ease your body into the stretches. Static stretching should be performed at least 2-3 days out of the week. These stretches should include all major muscle groups. Each workout should consist of 5-15 minutes.

Performing Static Stretches

Like dynamic stretches, static stretches should be tense, but never painful. Position yourself in the stretch position until you feel slight tension in your muscles. Be cautious of overworking your body. If your muscles do not relax during 15-20 seconds of holding a stretch, you are pushing your body too far, and need to ease back on the stretch. After 20 seconds of holding the stretch, the tension in your muscles should decrease, making the position easier to hold. Breathing is an important part of static stretching. As you position yourself into a stretch, exhale. Continue to take deep breaths in and out during the duration of the stretch.

Which Type of Stretch Is Better?

The good news is, no stretch is better than the other. Both stretches help your body in similar and different ways that are beneficial to your body. Dynamic stretches are best when performed before a workout, and static stretches are best performed after a workout. This is a win-win situation.

How Can One Fitness Camp Help?

At One Fitness Camp, we want you to look and feel your best every second of the day. We are not focused on rigorous dieting methods or quick weight loss. We are interested in helping you by teaching you how to make the proper food choices, proper portioning, and exercising to get healthy. We have dedicated staff members who are ready to help you achieve your goals by providing you with the tools and information required to make a major positive lifestyle change. We believe it is never too late to get fit and achieve your fitness goals, which is why we offer a camp that teaches you everything you need to know to lead a healthy lifestyle for the rest of your life. Are you ready to make a change for the better? Contact us today to see how we can help you achieve your fitness dreams.

ofcpopDynamic Stretching vs Static Stretching: Which Is Best for Me?
read more

Great Eating Habits to Develop in the New Year

No comments
Eating Habits

Eating Habits

As the new year rolls in, people begin to take interest in setting goals and improving their lifestyle. What can you change, and how can you change it? Taking these steps will help you achieve many new year’s resolutions.

1.Pile on the Fruits and Vegetables

Fruits and vegetables are essential to your body for obtaining nutrition and energy. Instead of falling into the hype of purchasing energy drinks and supplements, try a variety of fruits and vegetables. Fruits and vegetables, including

  • Sweet potatoes
  • Bananas
  • Apples
  • Oranges
  • Spinach
  • Beans

Sweet Potatoes: this a great treat to help control midday fatigue and has a sweet taste. These potatoes are packed with Vitamin A and Vitamin C. If you’re a French fry lover, but need to cut back a little, use a small amount of oil and bake them. Sweet potatoes are a healthy alternative to French fries.

Bananas: these fruits are the perfect breakfast fruit for increased energy levels due to its high amounts of a variety of sugars, including fructose, glucose, and sucrose. Add almond butter or peanut butter for an extra energy boost.

Apples: Looking for energy with a kung-fu kick? Apples are the fruit you need. If you’re headed for a long day, you may need more energy than usual. Add cheese as a snack with your apples for an extra jolt of energy.

Oranges: Oranges are ideal if you want energy throughout the day, instead of getting one big energy rush at once. This fruit is full of Vitamin C, folate, and potassium. Remember to eat the entire orange to benefit from fiber and pectin found in its membranes.

Spinach: Bring on the greens. Iron is a great source of energy, and spinach provides enough energy to get you through the rest of your day. Have a salad with tomatoes and push through the rest of your work shift.

Beans: Beans are a complex carb that is full of protein. Beans work well as side items, full meal or in a salad. Some of these beans, including kidney, navy, adzuki, pinto, and garbanzo bean are packed with protein. A 1-cup serving of any of these beans gives you at least 15% of your daily intake of protein.

Create A Personal Health Calendar

A personal health calendar helps you notice negative changes in your body by using it to record important information, including changes in your mood, current or new medications you are taking, and symptoms you may notice regardless of how major or minor. This information can help you and your doctor identify abnormalities in their early stages.

Adopt A Weekly Meal Plan

A weekly meal plan is beneficial for saving money, time, and eating healthier. A weekly meal plan prevents you from snacking on unhealthy foods, and eat more nutritiously dense meals. Prepare your meals on Sunday to prepare for the upcoming week.

Eat at Home More

People often eat out because it’s convenient at the time. There are no dirty dishes to clean, and the food is good. Erin Morse, a clinical dietician at UCLA Health states, “People who eat at home have a healthier, more nutritionally dense diet”. Cooking at home serves as a better alternative than dining at restaurants. Why? Foods that are often served in restaurants retain less fiber, packed with sugar, salt, and processed carbohydrates and fat.

Practice Portion Control

You can eat all the fruits and vegetables your heart desires, but you should properly portion foods that have more calories. When you’re dining at a restaurant, it’s tempting to want to super-size your meal or order a current special that gives you more food but don’t give in to temptation. Over the years, serving sizes have increased, and because of this, out of control portions cause people to gain weight. You can share a meal with a friend instead of trying to survive off one entrée. Before you order a meal, read the label and check the serving size information. Some meals will contain more than one serving, so you will have to double or even triple the number of calories you are consuming.

Incorporate Whole Grains

Whole grains are just as important as fruits and vegetables. Products that are 100 percent whole grain or whole wheat are best. Most of your grains, if not all, should consist of barley, whole wheat, oats or whole grains. An ounce-equivalent of grains can include 1 cup of cold cereal, ½ cup of cooked pasta or rice or one slice of bread. Whole grains are categorized into two groups, whole grains, and refined grains. Whole grains are ones that contain the bran, endosperm, and germ. Refined grains have endured the milling process, which removes the bran and germ of the grain kernel.

Eat More Fish and Nuts

Fatty fish, vegetable oil, and nuts are a great source of unsaturated fats. These foods are high in calories, but because they are filling, they do not contribute to weight gain. You can substitute these foods for other foods that have a lot of calories. Another benefit of fatty fish includes a reduced risk of heart disease and other health benefits because it contains omega-3 polyunsaturated fats.

Don’t Underestimate Your Lifestyle Changes

Leading a healthy lifestyle can be a challenge, and may become frustrating at times. These lifestyle changes can keep you out of the hospital and doctors office due to the health conditions that are caused by gaining weight and not eating healthy. Making some of these changes to your diet can help you look and feel your best for many years to come.

At One Fitness Camp, we know how taking the first steps to greatness can be, and we’re here to help. We don’t push you into dieting or exercising your life away. Here at One Fitness Camp, we promote a healthy lifestyle by showing you how to make healthy food choices, prepare healthy meals, and have fun exercising without following a complex diet plan. We are here to show you, you can have fun and live without counting calories each time you eat. One Fitness Camp is ready to make you a believer. Contact us today to turn your life around and head towards healthy greatness.

ofcpopGreat Eating Habits to Develop in the New Year
read more

Why Don’t Extreme Diets Work?

No comments
extreme dieting

Extreme Dieting

When you think of extreme dieting, you may not be aware of many of the negative effects it has on your body. Contrary to the popular belief of many, crash diets don’t work! At One Fitness, we want our clients to get rid of the diet mentality and focus on positive, sustainable lifestyle changes.

The Feeling of Starvation

When you consume less than 1200 calories, your body goes into starvation mode. With the drastic reduction of calories, your metabolism will begin to slow down due to the limited food it’s receiving. Your body doesn’t know the next time it will be refueled, so it stores whatever nutrients it receives. This in turn will make you will burn less calories, slow down your metabolism, and lose weight at a slower rate.

Mentally Tough to Prepare Yourself

Diets are can be challenging both mentally and physically. Remember, if it looks too good to be true, it probably is! Disappointment is often a factor with crash diets due to the strict rules and guidelines that are difficult to follow. The majority of people eventually gain back whatever weight they lost while dieting and this repetitive cycle of losing and gaining can take a toll on your mental health.

Diets Are Tough Physically

When you begin an intense diet program, your body may not be receiving all nutrients needed to sustain a healthy self. Your body requires constant fuel throughout the day, and without proper nutrition, your energy levels will decrease and your metabolism will slow down. The only way to see significant and maintainable weight loss change is by calorie reduction, increasing physical activity (150-300 minutes per week), and implementing behavior changes to your lifestyle that will prevent weight to return.

They Are Dangerous

Many people are misinformed and believe weight loss aids give the opportunity to eat whatever they want, when they want, and still be able to lose weight. As a result, they continue their unhealthy eating habits, causing more negative impacts on their health.

These Diets Are Expensive

Many diet plans, pills, or supplements are expensive. People are eager to spend their money looking for a quick fix to their weight loss problems. Companies can use enticing before and after photos that have been completely paid for and are false. Don’t play into this!

Crash Diet Results Don’t Last

People think crash diets are all the rave because of the temporary results. A lot of people swear by these diets because of the results they see. Instead of working hard to obtain the desired results, people are ready to get their instant gratification. In the beginning, the results seem promising, but these results are temporary. Your body is not accustomed to these changes, and doesn’t know when there will be enough food, so it stores fat to keep enough food for proper body functions.

The Yo-Yo Diet Effect

Yo-yo dieting can have devastating health consequences on your body. The cycle of losing and gaining weight back can severely impact your metabolism rate, which means lower energy levels as well as a decrease in calorie burn. It can also increase your risk for diseases such as heart disease and diabetes, and can increase body fat levels. The constant losing and then gaining weight back on can also take a toll on your mental health, creating a vicious cycle for anyone partaking in such diets.

How Can One Fitness Camp Help?

One Fitness Camp takes a different approach to weight loss by helping you lose the diet mentality. Without the diet mentality, you can embrace your full potential and open your mind to other alternatives to weight loss. Hard work will help you get fit and maintain a healthy weight. We offer the perfect environment, tools, meals, and staff to help you rise to the occasion and get healthy.

Here at One Fitness Camp, we are here to help you. Don’t let crash diets over take your life and cause problems. We are here to help you lose weight the healthy way. Contact us today for help with getting your life on track.

ofcpopWhy Don’t Extreme Diets Work?
read more

How to Lead a Healthy and Happy Life

No comments

Healthy Life

Leading a healthy and happy life is not as easy as it seems. You may struggle like a lot of other people to be healthy and happy in life, as well as, trying to find peace in your life. We all make mistakes, some of which we cannot take back, but there is more than one way to move on with life, and be in a place of happiness.

Learn to Relax

There will always be something that puts you on edge, whether it’s kids, your job, family or anything else that causes you to be tense. You have to learn to relax and take the days as they come. This is always easier said than done, but it’s never impossible. Being healtheir than you are now means making necessary changes. Find something to help you unwind from the day’s troubles. It can be music, a tv show or sitting in silence for a few minutes.

Practice Forgiveness

You may not realize how much holding a grudge puts a damper on your mood and puts you in a state of unhappiness. People will always disappoint you or let you down. They will treat you bad and lower your self-esteem. It happens to the best of us. It’s okay to be the bigger person and forgive those who have treated you bad. You forgive people for your sanity and happiness so you can move on with your life. You will feel a lot better once you forgive and let go of grudges.

Have Patience

You may love instant gratification as much as the next person, but learning patience is a valuable skill. Some things take longer than others, and that’s something you will have to accept. You may want the promotion at your job, but there are steps that must be taken in order for you to be ready to accept the position.

Better Yourself

Everyone has flaws. Instead of focusing on your imperfections, look forward to changing things. You may not like certain things about yourself, and that’s okay. Turn the negatives into positives. You are in control of yourself. There are not too many things that can’t be changed to the way you see fit.

Love Yourself

You have to learn to love and appreciate yourself instead of waiting for other people to do so for you. As long as you love yourself, whether other people love you doesn’t matter. If you don’t love yourself, you can’t love anyone else. Once you’re comfortable with the skin you’re in, doors of opportunity will open.

Get A Handle on Stress

Stess is a silent killer and will cause you to feel less than perfect. You have to find a way to manage stress in a way that does not bring you down to the point you can’t function in the world. Stress can take over your life and leave you in a bad space. Instead of letting it consume you, face it and learn to let it go. Take deep breaths and focus on the more important things in life.

Talk about It

Holding things in and bottled up never works. It’s okay to express how you feel and tell people why you feel the way you do. Keeping things inside is an invitation for stress to set in and cause problems for you. Say what you need to say, when you need to say it, and move on. You will feel a lot better when you express how you feel.

Let Go of the Past

Holding on to the past is unhealthy. You shouldn’t dwell on what was or what could have been. Take control of your life now so in the future, you can have what you want or need without looking back wishing or wondering what you have could have done. If you are not pleased with your past, make your future brighter.

It’s Okay to Cry

It’s okay to cry. Whether you are crying tears of joy, upset or hurt, it’s okay to let it out. Crying is a healthy way of letting out emotions. Have you ever noticed when you cry, you take a sigh of relief and begin to regroup? Crying is your body’s way of helping you cope with being overwhelmed or taking a step back from situations that are hard to handle.

Smile and Laugh

Smiling and laughing never hurt anyone. Laughing in contagious and feels great! Laugh often and smile whenever you can. You will be surprised at how different your day turns out when you smile and laugh with other people. You can brighten someone’s day by smiling and laughing with them.

Think Positive

There is enough negativity in the world, so don’t add to it. It can be difficult to think positive when there is so much negativity. Start by removing people from your life who are not sending positive vibes your way. People tend to become the company they keep, so make sure you have a team of positivity on your side. Always try to see the brighter side of all negative situations.

Forgive Yourself

One thing you may not do well is forgive yourself. You will make mistakes, you will do things wrong, and sometimes say things you don’t mean. You are human. Don’t be so hard on yourself. Learn to forgive yourself for things you didn’t know about. Life is a lesson and regardless of age, you learn new things every day.

Boost Your Self-Esteem

Good self-esteem is essential for being healthy. You can’t feel and be your best when your self-esteem is low. Be proud of who you are and pat yourself on the back for everything you have accomplished. You deserve it. People can only lower your self-esteem if you let them.

Are you ready to lead a happy and healthy lifestyle? Various changes need to be made, but we’re ready to commit to helping you be and feel better. One Fitness Camp is your dedicated coach and cheerleader! We’re behind you 100% and look forward to helping you during your transformation. Contact us today. We will help you get started on your journey to greatness and happiness.

ofcpopHow to Lead a Healthy and Happy Life
read more

The Causes and Consequences of Adult Obesity

No comments
One Fitness Camp

Adult Obesity

People who are overweight have excessive or abnormal fat accumulation that often impairs their health. The Body Mass Index (BMI) determines if a person is overweight or obese. The formula for determining whether a person is overweight or obese is kg/m². This formula is calculated by a person’s weight in kilograms divided by their height in meters squared. People are overweight when their BMI is 25 or more. A person is obese when their BMI is 30 or more. A BMI of 24 or less is considered healthy.

Overweight VS Obesity

Being overweight and being obese are two different things, although they are similar in many ways. Both overweight and obese imply a person has more weight than the set standard of being healthy. Overweight means a person has more weight than deemed healthy for the person’s age and build. Obesity means a person has excess body fat that equals or exceeds a BMI of 30 or more.

Risk Factors

Obesity and being overweight have different risk factors. Obesity has risk factors that include coronary heart disease, diabetes, high blood pressure, and hypertension. Being overweight puts you at risk for high blood pressure and depression.

Treatments and Remedies for Being Obese or Overweight

The treatments and remedies for being obese or overweight vary. Being obese is a more serious condition than being overweight. Treatments for obesity include reducing calorie intake and exercising. In extreme instances of obesity, surgery is a prime option for treatment. Being overweight requires you to reduce your calorie intake and exercise. Over 1 billion people in the US are overweight while 300 million people in the US are obese.

Why Do People Gain Weight?

Understanding adult obesity requires you to understand how and why people gain weight. Many people gain weight because balancing consumed calories and the calories you burn is difficult. Weight gain occurs when people eat more calories than they burn, and for some, it’s a cycle that will never end.

What Factors Contribute to Weight Gain?

There are many different factors that contribute to weight gain. Some of these factors contribute to adult obesity and cause different health problems.

Family/Genes

Research confirms genes and family play a major role in being obese or overweight. Many things are taught or passed down, such as tradition, lifestyle, and diet habits. Although obesity may be common in someone’s family, it is not impossible for them to stop the cycle and manage their weight.

The Environment

With technology advancing as it is today, there are a lot of things that are obsolete. Where people work, socialize, and live play a part in the habits people adopt. 50 years ago, the obesity rates were lower because of how people lived. Today, a lot of people would much rather drive to a destination than walk. Some people are less active today due to safety issues, such as having sidewalks to walk safely to and from a place or a neighborhood or location where people feel safe to exercise. There are more takeout and fast food restaurant options than ever before, and these foods are contributing more calories to a person’s body than cooking at home. It’s rare, if any, vending machines have low-calorie or low-fat snacks for purchase, so people eat junk food on their lunch break or for breakfast because there are no other options.

Culture

Every culture is different, and some cultures eat foods that contain a lot of sugars and fats than other cultures. Constantly consuming foods that have high amounts of sugar and fat make it almost impossible to lose weight. Many cultures have family events and gatherings that feature a variety of foods that are not properly portioned when plated, which makes it difficult to control weight.

Sleep

Research studies suggest sleep is linked with obesity and being overweight. Lack of sleep makes losing weight difficult. Being awake longer means eating more, and most of the time, the food choices are unhealthy.

Medication

Some prescribed medications and over-the-counter (OTC) drugs cause weight gain. In some instances, a person taking more than one medication can gain weight due to combining effects of the medications. Medications prescribed for depression and a variety of other mental health conditions often cause weight gain.

Body Shape Matters

Doctors concern themselves with many factors when it comes to weight gain, including how much weight is gained and where weight is gained. It is common for women to gain weight around the hips and buttocks. After menopause, women often gain weight around their stomach. Men often gain weight around their stomach as they age. Men and women who accumulate excess fat around the midsection are more prone to heart disease, type 2 diabetes, and a variety of other health conditions than people who do have excess weight around their midsection.

Effects of Adult Obesity

There is more than one effect of being obese or overweight, such as emotional and social stress. In society, appearance is highly valued. Someone who does not fit into society’s ideal of beauty will experience struggles trying to fit in. Many people will view them as unattractive due to their weight. Being overweight or obese can cause people to have limited job options, and experience social shunning.

How to Prevent Being Obese

There are steps that can be taken to prevent adult obesity and being overweight. Exercising is a popular method of weight loss. People who decide to exercise to lose weight should plan to do so between 150 to 300 minutes each week. Walking and swimming are popular activities that help prevent weight gain.

Eat Healthy

Following a healthy eating plan is another way to lose weight. People do not necessarily have to follow a rigorous or complex diet plan to successfully lose weight. Eating more fruits and vegetables than fast food can help prevent weight gain. Alcohol consumption should be limited, and sweet, fatty foods should be avoided as much as possible.

Monitoring Weight

Monitoring weight regularly is another great way to prevent unwanted weight gain. A person should check their weight every week to ensure they are maintaining a healthy weight.

Be Consistent

Being as consistent as possible is a good practice to follow to ensure successful weight loss or maintain a healthy weight is achieved. Being consistent is one of the most challenging parts of losing weight, and some days will be better than others.

Let’s Prevent Obesity Together

One Fitness Camp is here to help! Let’s prevent obesity together by spreading the word and informing everyone we know about making choices. Contact us today to see how you can be a part of the action!

ofcpopThe Causes and Consequences of Adult Obesity
read more

Beneficial Diet Tips for Seniors

No comments
One Fitness Camp Weight Loss for Seniors

Senior Diet Tips

You need diet tips more than you think. Your body changes as you age. You may find it difficult to lose weight due to current health conditions, and being less active than you once were. There are a variety of ways you can lose weight and keep it off. Following these diet tips for seniors and advice will help you.

Diet and Lifestyle Changes for Seniors

Losing weight is a challenge for anyone, and being a senior could mean more challenges. These diet tips and lifestyle changes help you lose weight, maintain a healthy weight, and live a healthy life.

Make A List

Make a list of the items you need to save time in the store to prevent buying unnecessary items. When you’re making the grocery list, think about the meals you will eat for the week. Buy only what you need from the store.

Drink Lots of Water

Water is more beneficial to your body than you may realize. Water detoxifies your body by removing toxins. Without water, you will dehydrate. You will survive longer without food than you will without water. Drinking generous amounts of water (at least 2.7 liters) each day, flushes fat from your body and aids with weight loss. Although you don’t have to omit all the beverages you drink from your diet, water should be the main beverage.

Add More Fiber to Your Diet

Fiber is your body’s best friend, and is surprisingly found in many of the foods you love. Fiber is an essential part of your diet. Without it, you risk increasing your chance of developing diabetes, experiencing inflammation, and other issues that accompany insufficient fiber amounts. Lack of fiber can cause trouble with losing weight and lower your energy levels. People choose to follow a 2,000 calorie diet, and if you choose to, you should eat at least 28g of fiber daily. Foods that are a good source of fiber include, pistachios, oranges, bananas, avocado, and popcorn, just to name a few.

Go Easy on the Salad Dressing

You love salad dressing as much as the next person. It’s the best part of the salad sometimes, we get it. If you want to lose weight, you should limit the amount of dressing you use. You don’t have to give up salad dressing entirely, but you should decrease the amount you put on your salad. Drizzle your favorite salad dressing over your salad without going overboard. You will be surprised at how the pounds fall off when you don’t consume a lot of salad dressing.

Cut Out the Alcohol

Alcohol puts a damper on weight loss. Having a glass of wine with dinner is a bit different from sitting at the bar, continuously taking shots. One glass of wine contains at least 100 calories, so it’s best to drink wine in moderation. Aside from the calories, wine makes you hungry, as well as, lowers your blood sugar.

Portion Your Food

A lot of people lose weight slowly or not at all due to incorrect portioning. Portioning your food is not as hard as it seems. Half of your plate should be filled with raw vegetables or ones that are steamed. The other half of your plate should be filled with a starch and protein. These two items should not be high in fat. Portioning your food correctly is one of many important diet tips you must follow.

Exercise More

You don’t have to endure in a hard-core workout every day, but you should still walk, jog or endure in some type of activity. Exercising is as simple as parking further from the grocery store entrance or taking the stairs instead of the elevator. Walking more will help you shed pounds and feel less sluggish. Balanced meals and exercise will help you lose weight.

Get Fresh Air

Get outside and get active! Fresh air boosts your mood and makes you feel great. If you have pets, enjoy fun in the sun with them or invite family and friends over to enjoy the weather. Go for a swim or ride your bike while you’re enjoying fresh air.

Be Patient

It’s okay to be anxious to enjoy your weight loss results, but be patient. Losing weight takes time and unfortunately will not take place overnight. You will notice results as soon as two weeks into making these lifestyle changes. Don’t torture yourself by watching the calendar and spending your life on the scale. Once your body gets used to the changes, you will lose weight on a regular basis.

Involve Friends and Family

Losing weight is challenging, and friends and family can help keep you on the right track. It’s easy to get distracted when you have tasty treats around you or you get the urge to enjoy fast food again. Your family and friends will help you get through your cravings and remind you of your weight loss goals. Family and friends are your support group.

Adjust Your Attitude

Dieting puts you in a bad mood because of the changes taking place in your body. You may be cranky because you feel like you’re starving or you’re not satisfied with your current situation with weight loss. These feelings are normal, but it’s important to remember your goals in the near and far future. Experiencing mood swings is normal, and these things will pass once your body becomes custom to your new eating and lifestyle habits.

Enjoy Yourself

Dieting is rough at times, and that’s expected. No matter what or how you feel, you can’t give up or give in. Be happy you are making positive changes in your life and taking control. You will be happier when you begin to see the results you want, and you have more energy to do more throughout the day. This is one of many diet tips that many seniors overlook. Every day is a new day, so don’t let the problems of yesterday get you down the next day.

Let’s Be Great Together

At One Fitness Camp, we understand how difficult it can be to lose weight and keep up with the latest diet tips. Weight loss challenges many people, but you don’t have to go through it alone. These diet tips will help you start a diet and stick with it. Become part of our family. Contact us today to get on the successful road to weight loss.

ofcpopBeneficial Diet Tips for Seniors
read more

13 Tips for Successful Weight Loss

No comments
One Fitness Camp

Weight Loss

Weight loss is tricky and can be frustrating. Depending on your age, and current health factors, losing weight can be challenging. Use these tips to help you lose weight or maintain a healthy weight.

1.Make A Commitment

The very first thing you have to do is make a commitment. If you’re not ready to lose weight, you’ll say you’ll start a diet or eat healthy a specific day. When that day rolls around, you will put it off until a later date. To break the cycle, make a commitment, one that works for you. It’s tempting to make a commitment to the same things your friends are, but don’t give in. The commitment has to be about you and the goals you want to achieve.

2. Create Short-Term Goals

Setting goals are important. Short-term goals are the ones you need to set for one day, a few days, one week, two weeks or one month. Weight loss works well when you set goals because you can reward yourself each time you achieve a goal. Each time a goal is achieved, you boost your self-esteem and motivate yourself to achieve more of your goals.

3. Create Long Term Goals

Long term goals are just as important as short-term goals. Long term weight loss goals are ones you plan to reach two months or more down the line. These goals help keep you on track with short-term goals. When you reach your long-term goals, you are more motivated to do more than the minimum. At this time, you may be ready to go to the gym, remove certain foods from your diet or meet people who share some of the same goals.

4. Don’t Get Ahead of Yourself

It’s great you’re eager to get things done, but don’t overdo it. A lot of people get ahead of themselves while trying to lose weight because they are excited and take on more than they can handle. Take things one day at a time. You will be surprised at how much better you will be able to handle weight loss challenges.

5. Get Friends and Family Members Involved

When you have someone to exercise and share your weight loss goals with, you are more likely to lose weight and keep it off. Your friends and family can be your support group and motivate you to success. It’s a lot more fun to exercise with other people than to exercise alone.

6. Keep a Journal

Keeping a weight loss journal is a genius idea. You can keep a lot of important information in your journal, such as foods you eat, new foods you try, dieting methods that seem to work and those that don’t, activities you participate in, your target weight loss goal, current weight loss, and new people you meet.

7. Don’t Start a Hardcore Diet

Another point of success with weight loss is not starting a hardcore diet. You may want the results the diet promises, but your mind and body may not be ready to accept and endure such drastic changes. If your mind and body are not tuned together, you could risk sabotaging your weight loss goals.

8. Research

Conducting research is important. If you plan on following a diet, you need to know the pros and cons, what other people are saying, look at reviews and ratings, and research some of the ingredients and foods that are suggested. The more you know about a diet, the better you can prepare for the results and various outcomes.

9. Give Yourself Time to Plan

Too often, people decide to start a diet spare the moment. It’s difficult to start a diet without planning or giving this potential change a little thought. Instead of trying to diet immediately, take time to plan. While you’re planning, research diets, check grocery stores for specific foods or seasonings you may need, research equipment you may want to use, and gyms you want to become a member of, as well as, preparing your mind for ultimate success.

10. Trust Yourself

Trusting yourself is an important part of dieting. If you feel you are doing too much or doing something too quickly, slow down or stop what you’re doing altogether. Listen to your body when it gives you signals that you’re spreading yourself too thin. You will be grateful you did.

11. Know Your Foods

There are some carbohydrates you need more than others. Unfortunately, non-nutritional carbohydrates are ones that often taste the best. These carbohydrates are the ones that are fatty foods, and sweet treats. Nutritionally-sound carbohydrates are ones that may not taste as good as non-nutritional carbohydrates, but they are the best for maintaining proper bodily functions and remaining healthy. Nutritional carbohydrates include fruits, vegetables, whole grain foods, and some dairy products, such as milk. These carbohydrates help your body become stronger and prevent many diseases.

12. Set Realistic Expectations

It’s great to set goals, but you should always have realistic expectations. Losing weight takes time. It is not an overnight success. You have to work hard and be determined to lose weight. Setting expectations that are not realistic will get you off to a bad start on your weight loss journey and deter you from great weight loss success. Goals that are realistic motivate you to achieve more of your goals and create new ones.

13. Give Yourself Time to Succeed

Giving yourself time to succeed means allowing your body to adjust to the new changes you are making. Don’t stand on the scale after every healthy meal you eat. Don’t weigh yourself every day. It’s okay to weigh yourself every week and track your weight, but don’t be hard on yourself.

Achieving Goals Together

At One Fitness Camp, we are dedicated to helping you achieve your weight loss goals and maintain a healthy lifestyle. Your dreams will come true and you will be proud of yourself for taking the first steps to bettering your life. At One Fitness Camp, we are by your side and help boost your self-esteem. When you’re ready to take this journey, we’re ready to help. Contact us today and let us start you on your journey.

ofcpop13 Tips for Successful Weight Loss
read more

Weight Loss Tips for Type 2 Diabetics

No comments
One Fitness Camp

Let’s Get Fit!

Weight Loss and Diabetes

Living with type two diabetes can be difficult, but not impossible. Weight loss is important for people with diabetes. Due to having excess fat, your body will resist insulin. Many people who have type two diabetes are considered overweight or obese. There are different steps you can take to lose weight and lead a healthy life.

Be As Physical As Possible
In order to lose weight, you have to diet, as well as, exercise. Increasing your physical activity will help you lose weight, and maintain a healthy weight. Walking is the preferred method of exercise.

Breakfast Is the Most Important Meal
You have heard the saying, “breakfast is the most important meal of the day”, and it is. Eating breakfast helps you lose weight by preventing overeating throughout the day. Many diabetes weight loss plans include eating breakfast to prevent wrecking your diet plan. Cereal that is high in fiber and does not have a lot of added sugars is the best for a weight loss breakfast.

Decrease Your Caloric Intake
Your caloric intake varies because everyone’s body responds to calories differently. The amount of daily calories you should consume depend upon your current weight, age, body type, gender, and activity level. On average, women with diabetes should consume between 1,200 and 1,800 calories daily. Men, on average, should consume anywhere between 1,400 and 2,000 calories within one day.

Consume Generous Amounts of Fiber
Fiber works wonders for your body because it helps with lowering your blood sugar levels and helps you lose weight quicker. 25 grams of fiber each day is an adequate amount for women between the ages of 31 and 50. Women who are 51 years of age or older should consume 22 grams of fiber each day. Men in these same age ranges require 28 grams of fiber on a daily basis.

Plan Smaller Meals
Eating smaller meals allows you to eat more times a day. Many diet plans require you to eat only two big meals each day which causes you to feel like you’re starving. Your body will store calories to ensure it has what it needs to continue operating properly which will cause you to gain weight. Eating large meals can cause your blood sugar levels to increase. Eating smaller meals throughout the day helps your body maintain healthy glucose levels.

Start Small
A lot of people give up hope of losing weight because they are afraid of the challenges they may face. It’s okay to be afraid. Start small and gradually make your way to where you want to be. Losing weight is a challenge many people face. When you start small, plan short-term goals, such as, your target weight loss goal for one week. Reward yourself when you achieve your goals. It’s important you set realistic, healthy goals.

Create A Support Group
A support group is there for you through the good and bad times, and will be there for you when you reach your target weight loss goal. People in your support group should be positive and motivate you to stay on the right track to healthy weight loss. You can reach out to other people who want to lose weight and support each other on the journey to lose weight.

Tricks to Help You Stop Overeating

Low-Calorie Foods Are the Key to Success
You can stop wasting precious time counting carbs. One key to successful weight loss is eating smarter and healthier. Instead of diving in to the foods on your plate with the most calories, start small by eating foods that have the least calories. By the time you eat the low-calorie foods, you will not be as hungry and enticed to eat more food.

Save the Dressing
You will be surprised at how much salad dressing you waste. Instead of pouring half a bottle of dressing on your salad, put the dressing in a cup, like a side dish, and dip your fork into the dressing. This will prevent you from wasting salad dressing, as well as, packing on the calories.

Adopt A Hobby
Being busy means you will not have time to stop and eat or snack. When you’re idle, you are sitting there, doing nothing. This is the perfect storm for eating foods that are high in fat, such as, candy, cookies, and chips. 9 times out of 10, you are sitting down, snacking which means your body is not active. Your body will store fat because you are inactive.

Manage Your Cravings
Sometimes cravings come out of the blue, and you want a specific fatty food or treat right then. One popular hack with managing cravings is brushing your teeth with toothpaste. Most people that use this tip prefer peppermint-flavored toothpaste.

Learn Your Body
Learning your body is easier said than done. You may know which foods to avoid to prevent an upset stomach or heartburn, but do you know how your metabolism responds to the foods you eat? Some foods may make you feel heavier than others, while other foods you eat make you feel empty, and still hungry. Learn more about your body by keeping a journal of the foods you eat and how you feel after you eat them.

Know the Different Food Types
A lot of people gain weight unintentionally because they misread food labels. There are foods that are more nutritional than others. Carbohydrates your body needs include vitamins, minerals, and nutrients. Your body needs to remain healthy and function properly. Eating healthy foods, including fresh fruits and whole grains will aid in proper bodily functions. Carbohydrates that do not provide your body with much nutritional value include sodas and juices high in fructose, fatty fried foods, and sweets.

Getting in Shape

We are dedicated to helping you reach your weight loss goal. When you’re ready to make a change for the better and take control of your life, One Fitness Camp will be there, leading and guiding you to victory. Contact us today to learn how you can begin your weight loss journey.

ofcpopWeight Loss Tips for Type 2 Diabetics
read more

Fitbit or Apple Watch for Weight Loss?

No comments

Many of our camp members always ask us for our recommendation in regards to the best fitness tracker to use for fitness and weight loss. With the release of the new apple watch there has been a great deal of debate about whether the Fitbit or the Apple Watch is the better investment for those on a mission to lose weight and live a healthier lifestyle. The reason why it has become so controversial as to whether purchasing the Fitbit or the Apple Watch is a better idea is because the Apple Watch is far more expensive. This article will provide an informed comparison as to whether the Fitbit or the Apple Watch is the better investment by comparing their unique features such as: battery life, App’s, design, price, activity tracking, and heart rate monitoring. This article will be particularly useful to you if you have recently attended a weight loss camp for adults and are trying to find the right system for you. Consider the discussion below when making your final choice between the Fitbit & Apple Watch.

Multiple App’s

Before the Fitbit was labeled as a Smart Watch, its sole purpose was to track activities. This is the most advanced function that the Fitbit offers to their consumers. That said, when considering whether the Fitbit can support multiple App’s, it cannot. The Fitbit cannot measure up to the Apple Watch in this respect because the fundamental core of its design was created for an entirely different purpose. The Apple Watch when it comes to multiple App’s is absolutely the dominant product for those looking to not only have activity tracking features, but to also engage with multiple App’s both while working out and while going about their daily routine. For example, the Apple Watch has a camera, calendar, speaker, weather indicator, and microphone. In the subsequent versions, the Fitbit has attempted to compete with the Apple Watch, which is why now some support with other running App’s such as Nike have been integrated into the Fitbit. That said, the Apple Watch still has a substantial advantage in terms of integration with multiple App’s across the board.

Battery Life

In terms of battery life, both devices are on par with one another. Battery life is not the deciding factor that would make a customer choose between the two devices. That said, Apple devices have many different charging features that can be connected to laptops or traditional wall chargers. This is something to consider if you are an individual that travels a great deal and may forget to charge on a regular basis.

Another factor that is important to consider regarding battery life is the recent studies on sleep depravation and its impact on illness and weight loss. The Apple Watch does have to be charged at night, which makes it not able to monitor the hours of sleep that the individual is getting. Fitbit allows the individual to track the quality of sleep that they are getting in order to have the appropriate results from their weight loss and health goals.

Design

Design is something that is absolutely a main component in terms of differentiating the two products. In terms of market niche, the Fitbit always favored the active, while Apple favored the active yet trendy. The Fitbit is known for being more basic and does not have a watch feature. The design of the screen is solely designed for the purpose of activity tracking, which is why the screen is in black and white rather than the color that the Apple Watch possesses. That said, the activity tracking that is available on the Fitbit is far preferred by serious runners that are looking for particular measurements that the Apple Watch doesn’t quite offer. Even though the design of the Fitbit is not the most snazzy, it does perform spectacularly for the purpose that it was created. In terms of band design, the Fitbit has a more athletic waterproof look than the Apple Watch does, which also appeals to its intended demographic.

Activity Tracking

The philosophy behind both the Fitbit and Apple Watch are to encourage individuals to be more active across the board. Both the Apple Watch and Fitbit do an excellent job of tracking activity; however, they do so with different strengths and weaknesses. To start, the Apple Watch has an excellent alarm that will sound when the person has not done enough activity. This feature is ideal for the individual that is trying to make a major change in their routine and who needs to be constantly reminded to be active.

The Apple Watch specifically tracks the distance traveled and the amount of calories burned. For a more in depth analysis, the Fitbit App will allow the customer to track the distance in terms of hills and flat surfaces that they have traveled. Fitbit enables the customer’s weight to be factored into the distance and calories burned to give the most accurate representation of which goals were met by using the activity tracker.

The original versions of the Apple Watch were not seen as serious products for aggressive runners. However, the second generation of the Apple Watch really became competitive when they integrated GPS into their product. For the adventurous runner or walker, they could easily take unique courses to spice up their typical exercise routine. The other element that made the Apple Watch more competitive in subsequent generations was the ability to have the features of 4G and on board music available. This ensures that an individual can workout and never take their phone or wallet with them as additional weight. For an individual that is walking or running a long distance, this is something that is quite useful to their ultimate enjoyment of their workout.

Heart Rate Monitor

The Apple Watch will only check an individual’s heart rate every ten minutes when the Workout App is not turned on. That said, when the Workout App is turned on, the device will monitor the heart rate continuously. This is where the Fitbit has better features than the Apple Watch because the Fitbit’s purpose revolves more around exercise and Cardio Vascular results from exercise. For this reason, there is a greater emphasis on the heart rate monitor feature of the Fitbit than the Apply Watch. Depending on what the individual is looking for, they should absolutely take this into account.

Final Remarks

The Fitbit and Apple Watch are two devices that have been in competition with one another for a considerable amount of time; however, each device has their own niche of prospective consumers. Depending upon which consumer an individual is, they will be able to determine which product best suits their needs. What is important to take into account is the Apple Watch is for the individual that wants a smaller Smart Phone traveling with them everywhere they go that includes workouts and the Fitbit is for the more serious exercise individual that needs accurate tracking for marathon training and more serious training goals.

Ready to attend a Weight Loss Camp and Crush your Weight Loss Goals?

If you attend One Fitness Camp October 1st through December 7th, 2017 save $250 per week with our Fall Promo! Kick off the holiday season in the best shape of your life. Call 1.888.592.CAMP and speak with one our camp advisors to learn more about our camp and Fall promotion.

popadminFitbit or Apple Watch for Weight Loss?
read more