Nutrition

Covid

COVID-19

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Effective June 20, 2020 

Learn more about the steps that we are taking to increase preventative safety measures for our team and clients with COVID-19. Below are our new procedures for in person sessions.

New COVID-19 procedures as per recommendations through the Centers for Disease Control have been implemented to help ensure safety and well being.  At Fitness Knocking, the health and safety of our team and clients has always been a priority. As the world is taking extra precautions to slow the spread of COVID-19, Fitness Knocking is doing its part with additional safety measures to prioritize the health and safety of our team and clients.

All clients will need to electronically sign a new waiver with new COVID-19 transmission prevention policy which states:

In an effort to limit the transmission of COVID-19 (Coronavirus 2019), I confirm that I will reschedule any in person appointment to a virtual session if:

  • I am sick or experiencing the following symptoms: fever, nausea, vomiting, diarrhea, loss of smell or taste, shortness of breath, unexplained fatigue, dry cough, suspected respiratory infection or any other COVID-19 related symptoms. I am not feeling well I will not attempt to try to ‘sweat it out.’

  • I have been in contact with someone who has tested positive for COVID-19 or been quarantined within the past 14 days.

  • I have traveled out of the country in the past 14 days.

  • I understand that I am required to wear a face mask during the session if the session is indoors with no ventilation, and maintain a minimum distance of at least 6 feet. If sessions are held in a fresh air circulating area or outdoors (in the shade preferably) we will maintain a minimum distance of 6 feet masks are still suggested but are optional.

  • I must avoid touching my face and properly wash my hands before and after the session.

Further, I understand sessions will be denied and I will be charged for the appointment if I do not adhere to the procedures.

Team Safety Measures

Our team will

  • Encouraged to take precautionary measures such as asymptomatic testing and temperature checks prior to resuming in person training.

  • Not bring in our own equipment into your home.

  • Avoid touching your equipment to demonstrate and spot unless a mask is worn

  • Encourage outdoor sessions.

  • Avoid touching our face and properly wash our hands before and after the session.

  • Wear face masks during our sessions.

  • No longer be able to make physical adjustments for the foreseeable future through touch and will instead rely on their voices to guide clients through the movements.

  • Stay home or virtually train clients when not feeling well.

 

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
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Top 6 Hydrating Foods

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Ways to Stay Hydrated While Being Active

This month, we’ve discussed the importance of staying hydrated and getting enough sleep. Both of these factors can contribute to weight loss and weight gain. We’ve explored how adequate amounts of hydration and sleep can help our bodies in various ways. We’ve also debunked the top two most popular myths about water consumption. Also as I suggested last week in my Truths about Water I explain how I think is truly needed.

As I’ve stated before, the amount of water needed each day is based on many different factors and varies from person to person. One of these factors that affects how much water you should be drinking is your level of physical activity. With that being said, today I’m going to talk about different ways to stay hydrated with hydrating foods, how many glasses of water a day contribute to your hydration levels, and how to stay hydrated while being active.

I’ve said it before and I’ll say it again: the amount of water you should drink each day varies from person to person. We lose water every day through our breath, perspiration, and urine and bowel movements. It’s important that we replenish what is lost.

With that being said, the amount of water I lose each day differs from the amount of water you lose each day. It’s important to consult with your personal trainer, dietitian, or primary care physician so you know how much water you should be drinking to stay hydrated. By consulting a professional, they can take different factors into account, like your weight, activity levels, and any health issues you might have.

On average,

Men should be consuming about 15.5 cups (3.7 liters) of water each day. Women should be consuming 11.5 cups (2.7 liters) of water each day. I know what you’re thinking: “I’ve always heard that you should drink eight glasses of water a day! That’s way too much!” I know this might concern you, but what I’m about to stay will ease your worries. You don’t have to drink that many cups of water to reach the appropriate daily intake of water for your needs. In fact, 80% of this can come from various beverages, while the remaining 20% can be found in food!

 

So if we can get 20% of our hydration from foods, what counts as a “hydrating snack?”

Here are a couple examples of hydrating foods:

  • Watermelon is made up of 92% of water! It also includes vitamin C, vitamin A, and magnesium, making for a great hydrating snack!
  • Strawberries are made up of 91% of water. They’re dense in fiber, antioxidants, vitamins, and minerals like vitamin C, folate, and manganese.
  • Oranges are made up of 88% of water. They’re filled with vitamin C and potassium which is beneficial for boosting your immune function and heart health!
  • Zucchini has a water content of 92%. A cup of chopped zucchini contains more than 90% of water and 35% of your intake of vitamin C. You can add zucchini to soups and stews, or shred it to make zucchini pasta.
  • Cauliflower has a water content of 92%. One cup of cauliflower contains more than ¼ cup of water and is dense choline, an essential nutrient for supporting brain health and metabolism. You can eat cauliflower raw, roast it, or use it to make cauliflower rice!
  • Bell peppers. Bell peppers contain 92% of water. One cup of bell peppers provides 317% of your daily intake of vitamin C, which can help your body absorb iron more effectively! Slice them and drip them in some low-fat ranch dressing or grill them!

Now I mentioned above that your projected daily water intake will vary based on your exercise levels.

So how much water should you drink while exercising? You should be drinking water before, during, and after you exercise to ensure that you don’t dehydrate. The American Council on Exercise suggests drinking 17 to 20 ounces of water two to three hours before exercising, seven to ten ounces every ten to twenty minutes during your workout, and 16 to 24 ounces for every pound of body weight lost after exercising.

Looking for more ideas and tips to stay hydrated?

Don’t hesitate to contact us today! Our trainers are waiting to help you through every aspect of your fitness journey, from the comfort of your own home. We offer phone consultations and virtual training sessions so that you don’t have to put your fitness goals on hold!

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
the truth about water

The Truth About Water

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The truth about water can be hard to find.

Debunking the two of the top two myths about water. The truth is water is one of the most important aspects necessary for survival. As I mentioned in last week’s blog post, up to 60% of the human body is made up of water. It has many purposes that aid various bodily functions, like regulating body temperature, making saliva, and stabilizing your mood.

However, there are a lot of myths circulating the internet revolving around water, how much you should drink daily, etc. How can anyone tell what’s real and what’s not? Well, that’s where I come in! Today I’m here to debunk two myths about water. Let’s begin:

Myth Number One: Everyone Must Drink Eight Glasses of Water Per Day.

I know you’ve heard of this one. It’s probably the most common misconception about water to date. According to Aaron E. Carroll of the New York Times, the source of this myth is said to have originated from a 1945 Food and Nutrition Board Recommendation that stated people need about two and a half liters of water per day to avoid dehydration. However, many people ignored the following sentence that stated most of this quantity came in the form of prepared foods.

Yes, that’s right. A big portion of an individual’s water consumption comes from fruits and vegetables. Think about it. Watermelon is made up of 92% of water. Cucumbers consist of 95% percent of water. Even drinks like iced tea and coffee contain large amounts of water.  If you are an avid coffee drinker when you consume upwards 500mg of caffeine about two large DD coffees a day it will act as a diuretic. While the best way to get your recommended daily intake of water is certainly in its plain form, it’s not the only way you can succeed in reaching that amount.

The Truth about how much Water?

So how much water is necessary to stay properly hydrated? The truth about water is, it varies. Things like age, weight, gender, or medical issues all contribute to how much water you should be drinking.  In my humble opinion urine is a good gauge of our hydration levels.  If your urine is bright yellow, mustard color or contains a smell you need to drink more water.  If it is clear dial it back a glass or two.  There is such a thing as over watering a human body just like plants.  Another rule of thumb is if you are thirsty you most likely little dehydrated.   I suggest drinking water throughout your day rather than all at the same time.  Bonus, you will need to use the bathroom more often for extra steps. For the most accurate answer, check in with your personal trainer, dietitian, or primary care physician.

Myth Number Two: Drinking Detox Special Water Will Detoxify Your Body.

First things first: What is detox water? In short, detox water is water infused with fruits, vegetables, and herbs. Many people believe that these add-ons will provide additional health benefits, like detoxifying your body. While these flavors will certainly make the consumption of water more bearable for those who have a hard time drinking it, it’s important to know the facts about detox water.

There are many buzzwords that companies will use to help encourage people to buy their diet and weight loss products. “Detox” is one of them. According to this article that was medically reviewed by Helen West, RD, detox products often claim to facilitate health by eliminating toxins from the body and aiding in weight loss.

The Truth about Detox Water?

However, “detox” is such a vague term that doesn’t provide any credibility to how this process occurs within the body. Additionally, water alone flushes bodily waste through that urinary system. Overall, the truth about water is that it has many benefits, like aiding in digestion and boosting immune function. However, the fancy ingredients added to make detox water aren’t scientifically proven to have any significant health benefits.

Do you have questions about your water consumption? Contact us today! Our trainers are ready and eager to help give you professional insight based on your personal needs. In case you missed it – Fitness Coaching, LLC now offers virtual at-home training! We can answer your questions and guide you through your fitness journey while staying safe!

Written by Lois Manzella-Marchitto

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Thirsty_water_fitness

Are You Parched? You Could Be.

You’ve heard it a million times, drink your water! You know you should do it, but you don’t always get around to it. And frankly, you don’t understand why you need to drink the stuff. I mean is it really worth all those extra trips to the bathroom?

Yes. Without water, your body simply cannot perform at optimal levels and the effects are long term. In the short term, you’ll feel it in the form of fatigue, dehydration, dry skin and constipation. In the long term, all of your body functions will begin to work less effectively. Not pretty.
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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
fountain of youth

7 Ways to Feel Younger and Have More Energy

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As people age, they tend to feel the strain of getting older in various places in their body. The cause of this could be anything from having less energy to decreased muscle mass and less mobility. Luckily, there are a lot of things you can do to slow the aging process and feel younger.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
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Some Days

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Written by Jason Marchitto, LPC, SAC, LCADC

Some days I hate me. As I prepare to brush my teeth, I look in the mirror and some of the most vile incantations about myself are reflected back to me in the mirror. There are some days that start like this and its as if a record track of statements related to fear and self doubt are being looped on repeat in my mind. Some days as I pull into work after an hour or more of this in my car, I am already exhausted and its barely 8 am. Some days the thoughts bring on a feeling of hopelessness. However most other days though it’s the anxiety that has its way with me.

See, I carry a pair of words with me that seem to be the two most powerful words in the human vocabulary. These words are disguised to look meek and harmless when in reality they are the true wolf frolicking as a sheep. The words I am referring to are What and If. When combined, what if open up a world of possibility. However, for someone like me, who deals with subclinical depression associated with OCD and a basket of other anxiety disorders, what if is the doorway to a universe filled with fear and intrusive thoughts. What if I lose my job today, what if that pain is a tumor, what if something happens to my kids at school, what if my spouse leaves me, what if I have heart attack…and sometimes the what if’s can propel me to a much darker and anxiety filled place.

However, you don’t need to have a clinical mental health issue having its way with you to be a victim of the mind and its incantations, creations and cascade of negative thoughts. Some days, it is not about being drained by your own emotional vampire then, some days we have to turn around and resist, confront and challenge ourselves to be better than we were yesterday. When sadness is repressed it comes out as anger,  repressed it comes out as avoidance and when emotions are ignored it comes out as any number of real life consequences.

So what is one to do when the amygdala (emotional brain) is driving the car and our prefrontal cortex (executive function) is left wondering “What the hell is going on?” It is here that I offer you a ladder out of the primitive brain stem region and the ways back to higher order thinking.

Higher order thinking

1. Forget about being perfect at your job.

Forget about being perfect as a spouse or mother or father or employee or boss or whatever hat your wearing at any given time. You are not perfect. Cannot strive for perfection. You can however try to be a better version of yourself than you were yesterday.

2. Start your day with intention.

The SNOOZE button is a device straight from the bowels of hell. When you make a commitment to yourself to get up early, exercise, make time for yourself and you hit the snooze button, you have already told yourself that you are not in control of your day. How can you start the day off right when you’ve violated a commitment to yourself before even getting out of bed?

3. Confront your fearful thoughts & allow them to sit with you.

This one is difficult when dealing with a clinical issue like anxiety or OCD. In a short, stop trying to get certainty about your life. We take risks daily. The ultimate risk we take can result in death to ourselves or loved one. Yet we go and take risks, we take the risk of a car accident when going to the movies, the risk of a restaurant worker spitting in our food when dining out, the risk of losing loved ones when we leave them, the risk of being laughed at when we speak or when we take our clothes off at a beach. Where would you be if you never took the risks you did in your life? Imagine where you could be if you gave up your quest for certainty and embraced the unknown?

4. We all have heard exercise is natures anti depressant and anti anxiety medication.

Some studies show that for some people dealing with an episode of clinical depression, it works better than anti depressants and a placebo. This is true. It also goes back to intention. When you move your body when you are stuck you change the algorithm. Do it enough times consistently and the body and brain start becoming friends again. Then when the results become apparent its feeling is its own reward and a positive cycle of reinforcement begins. When the brain and the heart are not on the same page, your liver suffers.

5. That brings us to drugs and alcohol.

And I pizza in the drugs column. I love pizza. I love scotch. I love pizza and scotch. Do it once a week and you are living life. If you do it every day or to deal with your emotions and you are setting the stage for a very difficult battle. The older you get the less you liver is able to process alcohol. That’s why less gets you more intoxicated now compared to your college days. Ever wake up in the middle of the night after an episode of binge drinking and feel your heart racing for no reason? That’s not your heart applauding you. It can be arrhythmia, anxiety or atrial fibrillation brought on by the alcohol. Hangovers are not just for headaches anymore.

6. Are you married? Do you have children?

If so, then remember you are not just mommy and daddy anymore. You are still husband and wife. Date night is not just for dating.

7. Mediation.

I never meditated. Can’t help you there. I hear it works wonders though. Especially mindful mediation. Look it up yourself.

8. Bring new things into your life.

Stop playing the same tape over and over. If you change the scenery the loop tape of the mind can change as well. Get in involved in new activities or hobbies that involve interaction with other people. Add new stuff in. At the risk of being a hypocrite now I have to start meditating.

9. If you want to lose weight its not just about exercise.

You can work out all you want and you will build muscle but the biggest difference happens in the kitchen. Add new healthy meals in slowly. All or nothing thinking is the pathway to nowhere. You can have pizza for dinner and a salad for lunch.

10. Don’t listen to me.

As I stated earlier, I have my own issues I contend with. Daily. Yet despite these issues I have found success in work, in marriage and family. I am a practicing mental health specialist licensed and all. Therefore, I know a bit about this stuff on a lot of levels. However, you don’t have to listen. I am just impressed you read this far and if you did, that means something.

Seek out

Apply these things some days, and you might find yourself feeling better and achieving more most days. Make different choices. All in all you have inside you what you need to be successful, create a vision and take steps to make it real.

 

Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
holiday_workout

Happy Holiday

The end of Halloween and Thanksgiving means that the season of food is descending upon us. Family gatherings, get-togethers with friends, and activities all seem to revolve around food. And not just any food; indulgent foods!

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
healthy banana bread

7 Healthy Baking Ideas for the Holidays

Enjoying yourself during the holidays and eating delicious baked foods with family members doesn’t have to be unhealthy! Indulging on special occasions is okay, but if you focus on making healthy choices during those times as well, you can “have your cake, and eat it too.”

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
healthy barbeque skewers

Healthy Barbeque Meal Ideas and Quick Recipe Tips for Summer

Barbeques are a great part of summer and can make memories while also offering some of the tastiest foods of the season. Planning a healthy barbeque can help you stay lean and satisfied with the right nutrition.

Just because the food is grilled doesn’t mean it has to be unhealthy! There are a wide variety of healthy barbeque recipes that are as easy to make as the traditional go-to’s.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.
healthy snacks on the go

20 Easy and Healthy Snacks On The Go

Having ready options for healthy snacks on the go can be tough, especially when you have a busy schedule!

Even when you don’t have time to prepare a meal, you can choose, find, or create healthy snacks to take with you and eat with your health in mind all throughout the day.

Healthy snacks are possible! And you can bring them with you. It’s easier than you think. You can either bring snacks from home or even stop at a gas station or convenience store to pick up some as well. Here are a few choices and tips about how to store them and make them.

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Disclaimer:
As with all exercise programs, when using our workout videos, know your limits and paying attention to signs (such as excessive heart rate, dizziness etc) that you may be pushing your limits.

To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. Fitness Coaching, LLC will not be responsible or liable for any injury or harm you sustain as a result of our fitness program, DVD, online fitness videos, or information shared on our website. This includes emails, videos, and text.

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