4 Strength Training Tips Everyone Should Know

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By Fit3 Head Coach Tina Van Horn

For many people, turning 40 can be a dreaded milestone. For the health and fitness conscientious, however, turning 30 could be considered the new 40.

Why 30, you may ask? From the time you were born until around the time you turn 30, your muscles grow larger and stronger. But during your 30s, you naturally start to lose muscle mass and function. This is called sarcopenia or “muscle loss with aging.”

The good news? Muscle-strengthening activities help increase or maintain your muscle mass and power. Steadily increasing weight and repetitions will give you even more benefits, no matter your age.

That’s why, if you haven’t already, it’s time to get serious about adding strength training to your workouts. I know machines at the gym can be confusing, so don’t even look at the intimidating guys (and ladies) who hang out in the free weights area!

Strength training for most of us isn’t about bulking up and getting ripped. (Sure, having defined muscles would be nice but isn’t very realistic when you live in the “real world” and eat “real food.”) It’s really about building lean muscle mass that supports a healthy metabolism and promotes functional fitness.

Just Do It

You don’t have to go to the gym and lift super heavy weights to get the benefits of resistance training. But you do have to do something!

Strength training can be approached lots of ways: Fast and intense, slow and easy, or somewhere in between. You can do full-body sessions or upper/lower body splits. You can change grip, feet position or equipment. The main thing is to keep it enjoyable and experiment with your fitness goals.

Resistance training for muscle gain

Examples of resistance training that promotes muscle growth include the use of free weights, weight machines, resistance bands and your own body weight.

Here are my 4 favorite tips:

  • Train just two or three times per week to give your muscles time to recover. If you’re tempted to train more often, remember that muscle growth occurs during recovery.
  • Choose compound exercises that work multiple major muscle groups, for example, the squat and bench press.
  • Make your workouts short and intense rather than long and leisurely.
  • Seek professional advice. A gym instructor, personal trainer, exercise physiologist or physiotherapist will help make sure you are doing each exercise correctly. Good advice will increase your gains and reduce your risk of injury.

Want to get started with me now? Visit the Fit3 site and click “Join.” Here you can sign up as a customer or distributor and get access to all of our workouts, including my strength training videos.

12 Health Tips for the Holidays

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SHThealthyholtipsDecBlog Making sure health remains a top priority during this special time of year

For a time of year that brings so much joy, the holidays can sure do a number on our health. It is cold and the flu and other viruses are everywhere.  You’re also carrying an extra sugar load from all the delicious holiday treats that seem to surround and follow you.  Maybe you’ve missed a few days or weeks of exercise (after all, it is the holidays), and the family is all coming to your place for the holidays so you better hurry to make sure your house is spotless, decorated like a catalogue, and everyone’s gifts are wrapped and ready to impress. This is a lot of stress for anyone’s body, mind and spirit. How about those of us who maybe haven’t been good all year health-wise?

Our health is important all year round and may require extra care during the holidays. So here are 12 tips for all of us to keep our hearts in the holidays.

  • Keep warm. Dress in layers to adjust to the changing weather.
  • Spread joy and cheer, not germs. Washing your hands and coughing into tissues or your elbow can go a long way in stopping the spread of germs. Really.
  • Manage stress. Thoughts of elaborate feasts with friends and family, dazzling decorations, and the perfect gifts dance in our heads. Everything will be just right. Pretty soon we’ve stressed ourselves out trying to get it all ready, spent way too much money in the process, and have forgotten to actually enjoy ourselves and our loved ones. Stress can manifest itself in physical symptoms as well – fatigue, irritability, headache, upset stomach, nervousness and changes in appetite.
    • Set realistic goals. Plan ahead so you don’t find yourself scrambling at the last minute or feeling the nagging mental burden of an unfinished task.
    • Take a moment. Step away from the fray to take some deep breaths and lower your blood pressure.
    • Watch what you eat and drink. Yes, the holidays are times for special treats, but a balanced diet is essential for managing stress and feeling your best. Eat a protein-rich breakfast to keep you satisfied and less likely to binge. Plan healthy meals and snacks ahead of time to keep yourself on track. Maybe just eat a small portion of your favorite treat. Also, limit your alcohol, as overdoing it can actually add to your stress. Taking care of your diet can also save you some stress come January when making resolutions.
    • Stay hydrated. (with water, not alcoholic beverages – see above.)
    • Laugh. It actually is the best medicine in this case.
    • Chat with a friend. Sometimes we keep problems bottled in our own heads until they grow out of proportion. Airing out your stresses to a trusted friend can help gain some grounding clarity.
    • Get active. Go for a walk or some other cardiovascular exercise to release endorphins in the brain. Try out that Zumba class you’ve been meaning to attend.
    • Listen to music. Studies show both happy and sad music can lift your mood. And, it has been shown that singing together brings people closer to one another.
  • Make sure you get enough sleep. This will help with stress, your immune system, and overall health.
  • Reliv. Don’t miss out on the boost of health and energy you get by drinking your Reliv shake every day – especially the holidays.

 

Sources:

Because of Reliv: I’m in the Best Shape of my Life

NiemanHancock-webSheryl Nieman-Hancock of Clinton Township, MI shares her story of her success with Reliv.

LunaRich X™ jump started my weight loss last year. I’m a long distance runner and suffered a hip injury a while back, but my Reliv products keep me running at a great pace. They ease any inflammation I experience and I feel better than I have in years! I was introduced to Reliv two years ago and I continue to feel better every month. I can run faster without the extra weight and have less pain and soreness after my races. When I ran the Detroit Marathon, I shed 23 minutes off my previous time! I am 57 years old, but I feel even better than I did at 35!

LunaRich® works for me.

My Story: Sherrie Green

Sherrie Green of LaHabra, CA has experienced fantastic weight loss with Reliv!

Green

Reliv Regimen: Reliv Now®, Innergize!®, Slimplicity®, Cellebrate®, ProVantage®, GlucAffect®, LunaRich X™and 24K

Seeking Help: I tried to improve my health by taking vitamins but didn’t get the results I needed. In 2008, my daughter told me about Reliv by showing me a video.

Checking the Facts: Reliv is giving me health benefits that I had never seen before. I was born with some problems that I no longer experience. My daughter did a lot of research and I’m so glad I trusted her results!

Slimming Down: I’m seeing even better results now that LunaRich® is in Reliv Now and Slimplicity. I have lost 25 pounds and I’m still losing more! I’m able to wear clothes that I haven’t worn in a while and I love how it makes me feel!

Vietnam Vet Won’t Be Without LunaRich X

Distributors see business growth as people everywhere see improved health with LunaRich X™

By Robyn Mohs, Helena, MT

As I was telling someone about Reliv, she mentioned her husband, Bob, a Vietnam Veteran who came back with Agent Orange poisoning from the war. He was awarded the Defense Distinguished Service Medal and Purple Heart for wounds received. Continue reading “Vietnam Vet Won’t Be Without LunaRich X”

Reliv Kalogris Foundation Opens Clinic For Children And Pregnant Women

 

The Reliv Kalogris Foundation has made a profound difference in the lives of malnourished children throughout the world. This mission continues with the RKF’s newest project: a health clinic in Cavite, Philippines. Continue reading “Reliv Kalogris Foundation Opens Clinic For Children And Pregnant Women”

Simple Steps to Optimize Your Health

SubscribeButton-weboptimal nutritionHow do you feel today? Is your answer just… OK? You’re not sneezing or coughing. You’re not in pain. You’re just… there. Wouldn’t you rather answer an enthusiastic, “I feel great!?” Continue reading “Simple Steps to Optimize Your Health”

Why Happiness and Health Go Hand in Hand

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Are you a glass half-empty or half-full kind of person? Hopefully, it’s the latter. Being positive and looking at the sunny side of life can keep you healthier, research is telling us.

One study found people who are happy, lively, or exhibit other positive emotions are less likely to get sick when they’re exposed to a cold virus. Researchers also found that when happy people contract a virus, they report fewer symptoms. Continue reading “Why Happiness and Health Go Hand in Hand”