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Welcome to Aline Hatemi’s Austin Fitness for Women … getting results in 8 weeks! Call for a free fitness evaluation at 512-423-3099. Or email austinwomensfitness@yahoo.com.

Top Ten Natural Sources of Important Vitamins and Minerals for Fitness in Austin

Vitamins are very easy to find if you know where to look in Austin.  Meats, grains, fruits and vegetables are all excellent natural sources of vitamins.  As an added bonus, your body will typically absorb the vitamins found in foods more easily than those found in supplements. 

Oranges
Oranges are not only jam packed with vitamin C, but they also contain potassium, vitamin B6 and vitamin B12.  Vitamin C is commonly know to help prevent and cure the common cold and helps aid in iron absorption but has also been tied to the prevention of heart disease.  Vitamin B6 is a powerful tool that aids your metabolism as well as other vital bodily functions.

Salmon
Salmon and other oily fish such as trout, orange roughy or sardines are all rich in vitamin A, D and two important B vitamins.  Vitamin A is essential for your immune and reproduction systems.

Carrots
Carrots are heavy on the Vitamin A and also have a good amount of calcium and vitamin C.  However, it’s important not to overcook them or all of the healthy vitamins and minerals will be cooked right out.  Tossing a fresh carrot into your lunch bag is a great way to keep all those great vitamins right where they should be – in the carrot.

Spinach
Folic Acid  or B9 is found abundantly in spinach.  Folic acid is vital to pregnant women because it can help reduce the risk of birth defects in newborns.  Spinach also has some other important nutrients such as vitamin A, C and E and should be eaten raw to get the most benefit from the nutrients it contains.

Blueberries
Blueberries are perhaps best known for their effects on memory.  Studies have shown that the vitamin B compounds in blueberries help improve memory and reduce the risk of Alzheimer’s and dementia.  They are also a great source for vitamin C.

Almonds
Almonds are chock full of calcium and vitamin E.  Vitamin E is thought to help prevent certain cancers and cardiovascular diseases.  It’s also a great source of calcium which helps build strong bones.

Broccoli
Vitamin K, A and C, calcium and fiber are all very abundant in broccoli and a good dose of broccoli once a week will help prevent cancer as well as help build strong bones.

Cauliflower
Cauliflower is hands down the best source for vitamin K, which is vital to your body’s ability to make your blood clot.  It is also a good source of vitamin C, fiber and some great nutrients that are believed to help prevent certain cancers like breast and prostate cancer.

Beans
Beans are a great source of folate which is great for cell formation.  Iron is also found in beans which helps keep your energy up.  Other important substances in beans can help prevent cancer, reduce the risk of diabetes, aid your circulatory system and help control your weight.

Apples
An apple a day may just keep the doctor away.  Apples are a great source of vitamin C which will help boost your immune system.  However, studies have shown that apples also contain other vital properties that help boost your immune system in ways that vitamin C supplements can’t.

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Welcome to Aline Hatemi’s Austin Fitness for Women … getting results in 8 weeks! For Personal Training in Austin call for a free fitness evaluation at 512-423-3099. Or email austinwomensfitness@yahoo.com.

The Free Radical Story for Better Fitness in Austin for Optimal Health

Oxidation is the flame of our life. This process occurs to produce energy by controlled fuel burning within our body. The natural by-products of this process are free radicals. These free radicals cause aging and other complications.  The antioxidants (Vitamins A, C, E) reserve in our body and antioxidant daily inclusion takes care of these free radicals by neutralizing them.

Vitamin A

Nearly everyone has heard of Vitamin A’s role in immunity, cancer prevention, and bone growth, health of skin and other body linings and in vision. But the hidden effect of the vitamin A is nothing but the antioxidant property. This is readily available in fortified milk and green, orange and yellow vegetables. They really tend to neutralize the “bad guys”, the free radicals.

Vitamin C

As an antioxidant, this vitamin can help keep the eye lens healthy by hindering the destructive processes that tend to destroy it. This vitamin also enhances the body’s absorption of iron to prevent anemia. Vitamin C helps in preventing oxidation of water-soluble substances in the body. In addition to this, vitamin C plays an important role in the release of stress hormones and connective tissue health.

Vitamin E

This prominent antioxidant vitamin is well known for its antioxidant benefits. Vitamin E blocks fat oxidation, especially in the lungs where copious amounts of oxygen is available and also prevents damage to cell membranes and linings. Moreover, this vitamin may protect against Parkinson’s disease, Alzheimer’s disease, age related macular degeneration, cataracts, cancer, and heart disease.

As antioxidant vitamins provide lots of benefits, we cannot include excess of antioxidant vitamins, as it may be dangerous too. The chemical balance of our body may become seriously disrupted when antioxidant vitamins cross the optimal level.

To achieve better fitness in Austin, get the advice of a licensed nutritionist or a health care professional for proper guidance when it comes to the proper dose of any vitamin.

Welcome to Aline Hatemi’s Fitness Blog for Austin Women. Aline is the proud owner of Austin Women’s Fitness… getting results in 8 weeks! Call for a free evaluation at 512-423-3099.

The Antioxidant Vitamins – Using them in Austin to help stop illnesses

Do you know that antioxidant vitamins help to stop certain illness, ranging from heart complaint to cancer?  In recent years, scientists have identified several antioxidant vitamins posses an added advantage to help maintain good health. 

The vitamins most often identified as antioxidants are Vitamins A, C, and E. In addition to prevent the cardiovascular ailments and cancer, these vitamins are crucial to the health of certain tissues and specific body processes. If you want to achieve broad range of protection from these unique vitamins, the antioxidant vitamins should be combined with other important nutrients.

Other Benefits of Antioxidant Vitamins in Austin, Texas for Better Fitness

The antioxidant vitamins protect an individual not only against cancer and cardiac problems, but also against nervous disorders, infections, vision problems and the physical effects of aging.

Inclusion of antioxidant vitamins in diet

It really makes sense to eat a well-balanced diet rich in wide variety of vegetables and fruits, which contain many antioxidant vitamins and nutrients. As antioxidants function in your body as an interacting network, make sure to include the antioxidants that act in the water-soluble areas and fat-soluble areas of the body.

You need to include these important vitamins on a daily basis to assure that your body retains the proper antioxidant reserves for future use. The common plants that contain more antioxidant vitamins and nutrients are soy, citrus fruits, ginkgo leaves, rosemary, Bilberry fruit, Noni fruit and turmeric.  The best sources of antioxidants are ginger, pomegranate, sunflower seeds, walnuts, and berries and garlic.

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Health benefits of bicycling in Austin

Austin cycling is classed as an aerobic form of exercise; this is a type of exercise that is particularly beneficial to the lungs and heart. Your lungs expand with the effort of pedaling, which allows you to get more oxygen into your body; this in turn makes your heart beat faster to send the oxygen throughout your body. If you develop powerful lungs and a strong heart then you are well and truly on your way to fitness.

Just by cycling a few miles per day in Austin you will soon begin to feel fitter and healthier, you will see your muscles beginning to tone. You thigh, backside and calf muscles will gain the biggest benefit from cycling, as these are the muscles that you will use the most, but overall you will find yourself in much better shape.  Perhaps you will find that you no longer get winded walking up a flight of stairs.  However, the best part is, that the more you bicycle, the more you will enjoy it and look forward to your next outing.

Bicycling for better fitness in Austin can also be beneficial when we are feeling down or if we suffer from stress, anxiety or depression. When we exercise we release what are known as endorphins into our bloodstream, endorphins bring about a feeling of happiness and contentment and are a great way to combat stress and depression.

Here are a few simple tips to help you get the most out of cycling in Austin

* Always carry a puncture repair kit
* Make sure you take a water bottle with you especially on long rides in the countryside
* Keep your tires pumped up to the required level to make cycling easier
* For safety always make sure you wear a bicycle helmet
* Always have lights and reflectors on your bike to make sure you are seen
* When cycling at night wear bright colors or preferably some sort of reflective material

Austin Fitness – Call Aline at (512) 423-3099 today!  Sign up for our FREE Newsletter by Aline giving Austin Women Tips for ongoing diet, fitness, and exercise!

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Benefits of Personal Trainer Austin - Cycling your way to fitness in Austin!!

Personal Trainer Austin - Call Aline at (512) 423-3099 today!  Sign up for our FREE Newsletter by Aline giving Austin Women Tips for ongoing diet, fitness, and exercise!

To gain benefits from cycling you don’t have to be super fit, an athlete or anything of the sort.  The benefits of bicycling are great and it is a fun way to get that much needed exercise.

Weight loss and bicycling in Austin for fitness

If you are trying to shed a few pounds, dieting alone very rarely works out in the long term, however doing more exercise on a regular basis works wonders. If you cycle on a daily basis then it will not only help you burn a large number of calories during your workout but it will also raise your metabolism and help you burn more calories throughout the day. 

Cycling along a flat road or path at 12 mph will help you to burn off roughly 450 calories an hour, and even when you stop your metabolism is still speeding ahead, helping to you burn calories quicker.  

Not only can cycling help you to lose weight and keep it off, it is also beneficial health wise. By cycling at least 20 miles per week you can help to reduce the risk of developing heart disease by half compared to those who don’t cycle.

More steps that take you to better health in Austin - make more changes towards becoming healthier and fitter. Here are more tips to improve your health and help you to reach a new and improved you.

• Positive thoughts and self talk or affirmations are a necessity; they will give you confidence at the beginning and will continue to take you through the tough times which will often occur during the early changes.
• Along with changes to your diet you will also have to make changes to the amount of exercise you do per day, while good healthy food is essential, exercise is also just as important to help ward off the onset of diseases such as heart disease, as well as helping us to firm up our body or lose a few pounds.
• Give up any bad habits such as smoking or drinking, you will never reach your optimal peak of health while you are puffing away on cigarettes or drinking on a regular basis.
• Make sure that you get the recommended 5 portions of fruit and veggies per day on your new regime, fruit and veggies are packed full of essential vitamins.
• Make sure you learn ways to eliminate as much stress from your lifestyle as you possibly can, there are many ways to do this with one of them sure to be suitable for your situation.
• Cut out excess salt, sugar and fatty foods from your diet, this will effectively lower your cholesterol and blood pressure.

 

Austin Fitness – Call Aline at (512) 423-3099 today!

Aline (right) with client

Welcome to Aline Hatemi’s Fitness Blog for Austin Women. Aline is a Personal Trainer in Austin and the proud owner of Austin Women’s Fitness… getting results in 8 weeks! Call for a free evaluation at 512-423-3099.

Tips for better health in Austin

The biggest step to aiming towards better health & fitness in Austin is admitting the fact that you need to make changes towards becoming healthier and fitter. Here are some tips to help you improve your health and help you to reach a new and improved you.

1. Make it a life goal to obtain a healthier outlook on life which will undoubtedly lead to a healthier you, if you are determined to reach a better state of health, making it a reality will be so much easier.

2. Support your new way of thinking by learning everything you can about ways of reaching better health and living a healthier lifestyle. You can use the internet, books, DVDS, clubs, gyms and support groups to your benefit, knowing all you can about healthy living gives you a great base to work from.

3. You have to start somewhere so start by taking a look at your kitchen and reorganizing in preparation for your new way of life. Reorganize your kitchen cabinets, cupboards and refrigerator to ensure that there are no signs of the old you and all the signs of the things that will help you in your new lifestyle.

4. Replace old food with your new healthier choice and don’t forget to purchase any small appliances which you will need to support your healthier way of eating, such as blenders and food weighing scales.

5. Get a large planner calendar, pin it up in your kitchen and mark the day when you choose to begin your new lifestyle and stick to it no matter what.

6. From day one keep a journal, this can either be a traditional one or use your computer. You should include all thoughts and feelings about your new ways along with all the changes you see about yourself. This is essential to look back on to see the positive changes that are occurring due to your positive outlook and changes you have made.

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For Better Health & Fitnees in Austin – Keep a food journal of what you eat for Diet in Austin!

Keeping a written account of what you eat, when you eat and how many calories the meal was is a good way to make you more self-aware of conscious of what you eat and how it affects you. It can help you to realize the size of portions in relation to how many calories it contains and helps you to make the changes needed in the future to successfully keep the weight you have lost off for good.

Join a support group in Austin

Joining a support group in Austin such as weight watchers can often be a huge help for those struggling with their diet and needing support and encouragement, the beauty of groups such as these is that everyone is in the same boat. You are more likely to stick to a regime if you have support and the weekly meetings are an excellent way to get you going again and give you a much needed boost.

Take a good look at yourself

Very often we eat not because we are hungry but out of boredom, anxiety, loneliness or some similar emotion, emotional eating is common and very often we can do it without even realizing it. Take a good look at yourself and your eating habits particularly if you are eating between meals, this is usually the time when most people “comfort” eat. If you think your problem lies with emotional eating then take steps to alter your behavior by learning new behavioral skills.

Portion size

Be aware of the size of portions that you are eating, it is surprising how many calories are in meals, for example many fast food restaurants now offer super size meals and the calories content in these can be half or more of the total calorie count allowable for your day if you are on a calorie controlled diet.

Austin Fitness – Call Aline at (512) 423-3099 today!

Burn 1-2 LBS of Body Fat/Week. Top Women’s Only Personal Trainer Will Show You How. FREE Report.

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Weight loss Austin - Personal Training tips for Austin Women!

For many people dieting and more specifically keeping the weight lost off can be a nightmare, the reason for this is usually because many of the diets that people choose are too limited or the person doesn’t change their lifestyle once the desired weight has been reached and falls back into their old routine. Here are some tips to help those that are feeling a little weary, stick to their diet and maintain their weight.

Stick to an exercise routine with a Personal Trainer

Exercising not only plays an important role in helping you to lose weight but also in maintaining your weight once you have reached your desired goal. You should aim to exercise for at least 30 minutes everyday for 5 out of the 7 days of the week, however this doesn’t have to all be done at once, the effects are still the same if you split this into 3 lots of 10 minutes of exercise per day.

Finding a form of exercise that you particularly enjoy is essential if you are to stick with it in the long term; another option is joining a gym and working out with friends to give each other the encouragement when the going gets a little tough.

Austin Fitness – For Personal Training in Austin Call Aline at (512) 423-3099 today!

Burn 1-2 LBS of Body Fat/Week. Top Women’s Only Personal Trainer Will Show You How. FREE Report.

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Physical fitness & activity can help reverse the results of inactivity. An hour of vigorous exercise burns up 300 to 600 calories. If you also cut 300 to 500 calories from your daily menu, you can also lose weight at the rate of one to two pounds a week.

Without exercise, you would have to eat 500 to 1,000 fewer calories a day to lose the same number of pounds in a week. Exercise is not for everyone who is over-fat, however. The severely obese person should exercise only under medical supervision to prevent strain on the cardiovascular system and connective tissue. And no one should restrict food intake drastically without consulting doctor.

Resorting to this kind of activity will only get the matter worse. Remember what happened to Mike? He thought that when he started dieting, he would eventually lose all the excess fats he has accumulated. The problem is that he lost those connective tissues rather than excess fat.

For people who are prone to cellulites, this will be a greater problem. Losing connective tissues instead of fat by strict dieting can only make the skin more prone to greater problems but the fat cells are still there. That only means that the problem is not solved at all.

Hence, if you wish to loose those cellulites, it would be better to loose those fats first. The idea here is to burn those fats by increasing your metabolism by 7.5% to 28% more than your normal rate.

It is for this reason that fitness in Austin & exercising is an important factor in losing cellulite. So for a more cellulite free body, always engage in an exercise routine.

Austin Fitness – Call Aline at (512) 423-3099 today!  Sign up for our FREE Newsletter by Aline giving Austin Women Tips for ongoing diet, fitness, and exercise!