Fitness Tips: January 20, 2014

Be fearless. Control the moment. Persevere on making your goals happen!

Healthy Lifestyle Tip: Metabolism 101
Everyone – no matter your age or physical condition – has the power to increase their metabolism.

Simply put, metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain it. The rate of your metabolism depends on the interaction between the number of calories you consume, the number of calories you burn while eating and exercising, and the calories you burn based on your individual genetic makeup.

To increase your metabolism – and keep it humming – practice the following habits:

Build some brawn. Putting on just 5 to 10 pounds of lean muscle mass will rev up your resting metabolism

Burn, baby, burn. Maximize the calories you burn after exercise by integrating high intensity intervals into your workout.

Hit the sack. Skimping on sleep can alter your metabolism

Eat often. Each time you eat, you stimulate your metabolism for a short period. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren't going to starve; that food will always be available.

Eat right. Frequent eating doesn't mean snacking. Rather than munching mindlessly, make each mini-meal complete with a serving of vegetables and a healthy source of protein like eggs, chicken, or nuts. Upping your intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism.

Go fish. EPA and DHA, the omega-3 fatty acids found only in fish oil, may have the power to dramatically boost your metabolism

Keep your cool. Our reliance on modern appliances like cozy heaters and chilly air conditioners may play a part in the size of our waists. Keeping ourselves too comfortable reduces the energy we expend to stay warm in the cold months and cool during the hot months.

Let's get physical. Never sit when you can stand, or stand still when you can walk.