Mena Minutes
From weight loss tips to supplements you should have in your kitchen, Mena Minutes is your guide for health and fitness.
Healthy Mobility Tips
Use these healthy hip mobility exercises before lower body strength workouts or incorporate the movements into your weekly mobility routine.
When it comes to fitness, so much of the focus is often on increasing strength or losing weight. Although these things are important, taking time to improve mobility is another critical component of our health. It can improve overall athletic performance, reduce pain and stiffness, and help with injury prevention.
If you ever feel a pinch or painful sensation with any of these moments, please back out of that position slowly. If you have any questions or want to know more hip mobility movements to incorporate into your training, we’d love to talk with you more.
Here are 3 of my favorites:
90/90 Stretch
Supported Hip Airplane
Single Leg Adductor w/ t-spine rotation
90/90 Stretch
Perform 1-2 sets x 6-10reps with 3s hold
Start on the floor with one leg bent in front of you and the hip rotated out and the other leg bent out to the side. Both knees are bent at a 90-degree angle. Your shin and ankles should be on the ground and your back straight. When rounded in this posture we are no longer targeting the hips.
Supported Hip Airplane
Perform 2-3 sets x 8 reps/side each
Stand on one leg with the knee slightly bent. Hold on to something for support (chair, barbell, etc.), rotate through the hip, and open to the sky. Once you reach the end of the motion, rotate back parallel to the ground. This should be slow and controlled.
This should be felt on the inside of the working thigh or on the outside of the hip in the glute.
Single Leg Adductor with T-spine Rotation
Perform 2-3 sets x 8 reps/side each
Place a mat or pillow on the ground for your knee. Extend the other leg straight out to the side. Bring the same hand as your extended leg to the temple and connect elbow to elbow then open to the sky. Maintain a neutral spine and breathe throughout the movement.
Metabolism and Weight Loss
Your metabolism directly impacts your weight loss.
You can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. Just move!
You can burn more calories with:
Regular aerobic exercise. Aerobic exercise is the most effective way to burn calories! Activities such as walking, biking, kickboxing and swimming. As a general goal do 30 minutes of physical activity daily.
If you want to lose weight or meet specific fitness goals, you need to increase the time you spend on physical activity to 45-60 minutes daily! Think 30 mins to maintain, 45-60 mins to lose!
Strength training is another effective way to increase your metabolism. Experts recommend strength training exercises, such as weightlifting, at least twice a week. Strength training is critical to bone density and muscle loss as we age! Muscle burns more calories than fat does, it is critical in your weight loss journey! Making physical activity part of your daily life is key.
Take the stairs, and park farther away at the store, walk your dog around the neighborhood, these are simple ways to burn more calories daily! Clean the house, garden, play hide and seek with the kids! All this movement counts and will help you reach your goals.
Let’s Talk Creatine
In the fitness world, some of the most common goals are to lose weight, gain muscle, and be fitter. With regular exercise and clean eating, you can accomplish just that. But if you are truly attempting to attain and maintain hard-earned muscle, consuming creatine can increase your muscle development as well as your energy levels. This allows you to work out harder for longer.
What is creatine? It’s a natural substance found in various meats such as beef, pork, chicken, and fish, which can reduce fatigue and increase performance during high-intensity exercise and activities. Creatine also can help boost brain function and memory. It gives you the energy to move and push yourself beyond your limits. Creatine studies have shown its effectiveness for increasing muscle strength, power, and size, as well as overall athletic performance. Creatine helps you gain and retain metabolically active lean muscle mass, which makes it an indirect fat burner. The more muscle you have on your body, the harder you can work in the weight room and the more calories you can burn both during and after your training sessions.
Because creatine is a natural substance, you can get it from your foods as well as in supplement form. It is safe for athletes to use. Do your research, find what you like, and try it out.
Creatine is not a magic pill. However, if your diet and nutrition are in line, creatine can help you reach your fitness goals.
Source: Edible Reno-Tahoe
Consuming Fats Does Not Equal Weight Gain
I know this may come as a shock to you, but it really is true: Eating fats will not make you fat — if you are making the right choices in fats and, of course, eating them in moderation. You have a variety of fats to choose from, so it can be hard to distinguish between what is healthy for you and what is not. It’s true that all fats contain about nine calories per gram; however, not all are created equal. Let’s discuss the differences between a healthy fat and a fat you should avoid.
You want to stay away from saturated and trans fats, which increase your risk of heart disease and cholesterol level. Think processed foods such as cheese, cookies, and crackers. Trans fats also can occur naturally in our foods, such as in whole dairy products and red meats. Try to keep these to a minimum in your diet — no more than 10 percent of your caloric intake.
Healthier fat options are monounsaturated fats. According to the Seven Countries Study, Grecians were not dying of heart disease, despite eating high-fat diets. Researchers found that monounsaturated fats were behind their good health. You can find these healthy fats in nuts, peanut butter, avocados, olive oil, and sesame oil.
Another healthy fat option is polyunsaturated fats, which can help improve cholesterol levels. These are omega-6 and omega-3 foods. You can find these healthy fats in walnuts, sunflower seeds, salmon, tofu, and trout.
Eating the right fats can help you feel fuller longer, which, in turn, helps you to not overeat and to be successful in maintaining and losing weight. The key here is to watch your portions. I advocate measuring your foods and knowing exactly what you are eating and how much. If you sit at your desk or watch TV while mindlessly eating nuts, you most likely will find yourself gaining weight, even though they contain healthy fats. Don’t just drizzle your olive oil from the bottle, but, rather, use a tablespoon.
Avoid processed foods, measure out your portions, and add regular exercise to your week, and you will be on the right track to being fit and healthy!
Source: Edible Reno-Tahoe