Fitness On Fifth, 1005 West Fifth Avenue, Columbus, OH (2025)

10/30/2019

Learn from my Experience: The second thing I wish I knew was... Consuming Fats Keep my Hunger Pangs Away and Allows me to Focus on Exercise. I always thought that eating fats would be counterintuitive to gaining muscle and toning and even losing weight. If I ate fats then I would have to workout longer and harder to expend even more calories. Fat can help you lose weight; tone and even gain muscle.

First Positive Point: Fats are an important part of providing an adequate amount of energy for Endurance activities. Endurance activities would be running longer than 5 miles; biking longer than 15 miles; swimming for 45 minutes or longer. These activities are what many of us enjoy. Consuming and using fat will allow you to retain the adequate energy to expend the cardio output needed throughout the entire activity.

Second Positive Point: Fats allow our bodies to use vitamin and minerals to the best of their ability. Fats transport he needed vitamins and minerals to the organs that need them. Without the adequate amount of fat, our vitamin and minerals would be wasted.

Third Positive Point: Fat will Keep you full longer so you can focus of your intense workout program or even your daily job.Fat protects our organs including our skeletal system and our brain. Without fat, you could develop more fractures and overall

10/30/2019

Learn from my experience: The 5 Things I Wish I Knew When I Started to Get Fit...

The first thing that I wish I knew was....to take at least four to five weeks off per year to re-energize and reset your body. What do I mean? Think about riding a bike. Once you learn how to do it, you will always be able to get on that bike and keep your balance and ride. Exercise can become our bike ride. We can mix up our routine (or our color and brand of the bike) but our body still gets used to pushing; pulling; exerting and impacting our joints and bones. We have learned to mix up our routine but every routine focuses on a push; a pull; an immediate or gradual exertion and even a quick or slow impact on our bones and joints.

For many of us exercise enthusiasts we worry that any time off causes muscle loss; a decrease in cardio output or even a less flexible muscle. While we may lose a small amount of any of the above for one week, the positives definitely outweigh the small loss.

The first positive point: Taking one week off will allow your muscle fibers to heal back together and thoroughly rest. It takes 24-48 hours to allow your small tears (from strength training) to start to heal (become stronger and bigger). Another 24-48 hours allows your muscles rest.

The second positive point: Allowing your body to rest will reserve the needed energy for brain functions; immune boosting functions and overall fatigue recovery.

The third positive point: Allowing your body to rest for 3 days to one week periodically throughout the year will decrease illnesses. Did you know that while you are working out your immune system decreases? Your recovery from exercise allows a boost to the immune system. You need the exercise to lower it which will cause a higher immune system after your workout routine vs. prior to your workout routine.

The fourth positive point: Decrease In injuries. Our joints and tendons are being impacted continually while we are working out. Our joints and tendons are getting stronger but due to the continual impact,they can suffer from overuse. Giving them an extended rest period will allow you to continue to push yourself and advance your workout levels.

The fifth positive point: By giving yourself recovering days, you will maintain your low resting heart rate. If you workout without resting, the low resting heart rate you obtained through progressing your workout routines will start to escalate again because your body becomes fatigued; in constant need of repair and your sleep patterns can become effected. All of these side effect could increase your low resting heart rate.

10/23/2019

Domino Effect: More Focused and a Good Night Sleep

We all want to feel refreshed when we wake up in the morning. We watch those morning risers hit their alarm; jump out of bed; singing while they get ready and leave for a jam packed day with their coffee and a smile. Unfortunately, many of us hit our snooze button two; three or even four times before we walk to the kitchen to make our coffee and zombie our way into the bathroom to get ready for work.

Our day doesn’t have to start that way. We all know that exercise increases our overall body temperature. After your workout, your core temperature has to rebalance which causes fatigue and overall body tiredness. Exercise releases adenosine in the brain which cause us to feel sleepy and will help us stay asleep.

Exercise also releases serotonins which helps with depression. Depression causes disturbed sleep patterns and even a total lack of the ability to fall asleep. Exercise amongst Americans has decreased by 20-30% over the last 20 years. Sleeping aids and simple lack of sleep amongst Americans has increased 20-30%. There is a direct correlation between the decrease in our physical activity daily and our decrease of 8 hours of sleep per night.

A good night of sleep will produce a growth hormone that when we were young helped us grow but while we are adults help us develop lean muscle. If we don’t sleep and we don’t exercise, it will increase our chances of being overweight which could lead to sleep apnea; IBS or even heart burn.

Working out helps you maintain your circadian rhythm. This is your internal clock. Morning exercisers have a better circadian rhythm. However, if you are an evening exerciser, you will experience a more restful sleep even if it takes you a little longer to fall asleep.

All this talk about sleep and exercise leads to a better focus during the day. Have you ever had your best thinking time while you were exercising? Many have and that is because endorphins allow you to prioritize and concentrate more. Exercise has been proven to increase your focus for three to four hours. In the long term, it decreases your chances of Alzheimer’s.

Many of us suffer from obstructive sleep apnea. In other words, it is when you restrict sleep due to working overtime; being out too late at night and needing to wake up early for a meeting or even bringing your work home with you. Lack of sleep causes our reaction time to decrease; our creativity to be stifled; forgetfulness to increase and/or occur more often.

It’s simple, increasing your physical activity even for 20 minutes per day leads to a better quality of sleep which leads to a more focused; creative and leaner you.

10/08/2019

Domino Effect to a Healthy Lifestyle:
Healthy Muscle and Nervous System

It’s just a few steps from strength training to creating a healthy muscle and nervous system. You want to start with a creative strength training routine. You need a slow and steady routine. This routine is an intentional strength increase. It can be a pyramid program; a 5% increase in weight every few weeks or even an increase in repetitions with a heavier weight. You also need to mix in a quick and light strength training routine. You want to use light weight and heavy repetitions with quick changes. For example a T Raise for the shoulders with a few repetitions of a Tricep Extension thrown in the middle. You want to be doing the unexpected in your order of muscular exercises to trigger your nerves.

You also need to have a few days of stretching. A stretched muscle will develop into a strong and injury free muscle. You want to stretch in all planes and lift in all planes to create a strong joint; tendon and overall muscle. You also want to give your muscles an adequate rest. This allows your muscle to recover and build upon itself. A muscle cannot get bigger/stronger without time to heal from work.

The more complex the routine the more stimuli you will create for nerve firing. You want your nerves to fire often to keep your muscular system and brain communicating at all time. This results in a healthy muscular and nervous system.

10/08/2019

Domino Effect to a Healthy Lifestyle:

Create a domino effect that will result in a healthier digestive system and a healthier brain is simple. It starts by ceasing all eating after 7:00 pm. I didn’t say you could eat between 9:00am-7:00 pm. That’s 10 hours of eating opportunity. Just stop at 7:00 pm. This allows your digestive system to catch up and digest all of the days food before you go to sleep.

Having an empty digestive system allows your body to naturally slow down without being bogged down with digesting. You will be able to go to Stage 3 which is the stage before your REM Sleep. Stage 3 is complete relaxation which allows your brain activity to slow down. Your brain can recover from the days stresses without interruption of sleep (which can occur from digesting certain foods and drinks).

When you awaken in the morning, your body is healed overall due to your stages of sleep without interruption. Resting results in healing of tight muscles; stressed minds; headaches and joint discomforts. While your body healed, your metabolism is getting a boost. With an empty stomach it is proven that your metabolism boosts. Intermittent fasting gets your metabolism fired up. Remember to intermittent fast- don’t starve the body. You want to consume enough calories from 9:00 am-7:00 pm so you can fast from 7:00 pm-9:00 pm. There is a balanced rollercoaster always!

This ultimately creates a healthier brain and a healthier digestive system.

10/05/2019

Learn How Seven Changes can create a Domino effect toward a Better and Healthier Body!

09/29/2019

The Seven Foods:
#7 Eggs

Eggs are the best animal protein out there. They can be consumed everyday and do not have an impact of cholesterol levels as previously claimed. Eggs are low in calories; easy to take anywhere and will last longer than other forms of animal protein.

The egg has 10 benefits. The first is eye health. Did you know a large egg with yolk contains 252 mcg of lutein which is beneficial to eye health. One egg contains 7 grams of protein. Simply consuming 2 eggs will equal the amount of protein in a chicken breast. Eggs are packed full of Vitamin B12 which is a mood elevator (great for in the morning before work). Vitamin B12 is also beneficial for healthy skin and hair. Eggs have just as much amino acids for muscular repair as any other protein source out there. Eggs help topically to tighten skin and aid in blemish reduction. Eggs are filling and packed full of Omega 3. Omega 3 is know to improve memory; depression; inflammation and chronic diseases. Also eggs are packed full of Vitamin B 6 which helps deter anemia and a weakened immune system.

09/29/2019

The Seven Must Foods:
#6 Nuts or Nut Butter

Nuts have been looked at as a cautionary protein packer. Many athletes/fitness enthusiasts look at the calories and fat in the nut or nut butter and will tend to lean more toward an animal protein. Did you know that a handful or nuts can decrease your weight by 10-15 lbs yearly. Yes, nuts will fill you up with unsaturated fats and protein that you will snack less. Therefore, consuming less calories.

Nuts are a great source of selenium; magnesium and vitamin C and E. These combinations create a healthier heart which results in a lower life. Did you know that almond butter helps you digest and get rid of unwanted fat and sugar in the body. Brazil Nut Butter helps to fight and boost your immune system.

Let’s rank the best nuts and nut butter for your body:

Nut Rating: Nut Butter Rating:

1. Almonds 1. Almond Butter
2. Pistachios 2. Peanut Butter
3. Walnuts 3. Hazelnut Butter
4. Cashews 4. Soy Nut Butter
5. Pecans 5. Pistachio Butter
6. Macadamia 6. Cashew Butter
7. Brazil Nuts 7. Walnut Butter
8. Hazelnuts 8. Pecan Butter
9. Peanuts

09/29/2019

The Seven Foods You Shouldn’t Live Without:
Berries

Berries are packed full of antioxidants. Many nutritionists believe that you should limit your fruit intake to avoid high natural sugars (especially those with blood sugar issues). Yes, bananas and watermelons are higher in carbs/natural sugars. These should be consumed in moderation. If you are a fruit lovers, make 80% of your fruit selection a berry. It can be a blueberry; blackberry; raspberry or strawberry.

Berries keep free radicals away. Radicals are a form of stress that seeks out other radicals to combine together and cause damage to cells; proteins and DNAs. Radicals are a product of chemical reactions from foods that we eat and how our body responds to it. The more you have the bigger they become. These foods are alcohol; pesticides; fried foods. The damage can become cancer; Alzheimer’s; Parkinson’s; arthritis and lupus.

Berries help fight inflammation; improves blood sugar; protection against the above conditions and helps to lower cholesterol. If you rated the berries, the order would be:

1. Blueberries
2. Blackberries
3. Raspberries
4. Strawberries

This is based on carbohydrates; antioxidant benefits etc. Grab some berries and enjoy!

09/29/2019

The Seven Must Consume Food Daily
#3 Broth Soup/Drink

Bone broth contains brewed bones and connective tissues. You can use cow; chicken and fish bones to make this broth. You simply boil the bones with water and vinegar. Vinegar helps extract the marrow from the bones. The bones provide calcium; magnesium and phosphorus. While the collagen turns into a gelatin which provides amino acids.

Bone broth protects joints. The gelatin increases the collagen in our tissues which aids in joint mobility and a deterrent of wear and tear on the joints. It fights osteoarthritis. The collagen can help with pain and stiffness.

Bone broth can decrease inflammation in the gut. One of the amino acid (glutamine) helps with leaky gut and other digestive issues. Inflammation of the bowel typically means less amino acids in the body.

Bone broth aids in weight loss and better sleep. Bone broth helps with satiety. Having this soup at the beginning of your meal will result in a lower caloric meal. Bone broth contains glycine which has been reported to help improve sleep and cause a less fatigued day.

09/18/2019

The Seven Foods You Must Not Live Without
#4 Oats

Oats are known for their nutritional value. They are definitely a good choice that everyone needs. Oats are rich in fiber; phosphorus; thiamine; magnesium and zinc. Most importantly, oats are one of the fewest number of foods that the Food and Drug Administration allows the claim on their packaging to say that oats reduce the risk of coronary heart disease.

Oats are known for their beta glucan. Beta glucan is a fiber that binds to cholesterol acid and transports it out of the body. This is the primary reason that oats reduces coronary heart disease. Many diabetics chose steel cut oats due to their lower glycemic numbers. Oats can help the symptoms of digestive illnesses as well.

We all know that oats are typically consumed at breakfast or most recently, as a protein snack ball, but do you really know your oats? There are 5 different types of oats all that come from the Oat Groat. Oat bran (part of the Groat) is consumed for breakfast and as an ingredient is many recipes. The second oat is Steel Cut Oats. Steel Cut Oats are just the whole Groat cut into pieces. It takes a lot longer to soften but many prefer to eat the whole groat. Scottish Oats are the Groat ground down into a more powder form. Rolled Oats have been steamed and flattened into flakes. Instant Oats are steamed for a long period of time and are thinned out. You can find the perfect oats for you.

09/16/2019

The Seven Foods You Must Not Live Without:
#2 Food Plant Protein

Protein helps with satiety but it also helps keep you tone. Plant protein helps with digestion; toning and satiety while animal protein helps with satiety and digestion only. I’m not a vegetarian. I love my chicken and fish but choosing plant protein every day will help you absorb nutrients from plants and helps you digest your animal protein quicker. The best options for plant protein are H**p Seeds; Nutritional Yeast; Lentils and Spirulina. Let’s take these options one at a time.

H**p Seeds: Two tablespoons of these have 6 grams of protein (Same as one large egg). H**p seeds are high in protein; fiber; iron; zinc and magnesium. H**p seeds can be added to salads; smoothies and cereals.

Nutritional Yeast: Two tablespoons contains 8-10 grams of protein. This type of yeast is an ingredient in many recipes. Nutritional yeast is inactive and is grown on molasses. You can sprinkle it on popcorn or potatoes or make a cheese out of it by mincing almonds with it.

Lentils: Half of a cup of lentils contain 9 grams of protein. It is also an great source of iron; folate and zinc. Lentils are a great food choice to manage diabetes due to its high amounts of starch. You can place lentils in with your steamed vegetables; on salads or simply mixed with rice.

Spirulina: This is a green powder that is in your health store. Spirulina is actually a type of blue-green algae. One tablespoon contains 4 grams of protein. It is a great source of vitamin C and Vitamin B. The taste is mild and can be mixed into anything.

Fitness On Fifth

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