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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.

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.

Aline (right) with client

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

Exercise and Cellulite in Austin

When Mike turned 65, he was 25 pounds overweight. By strict dieting, he shed the extra pounds, but he lost more weight; he also lost his energy and vitality. He was always exhausted, and his friends, seeing his gaunt, drawn face, worried about his health.

By the time Mike volunteered for a particular fitness program two years later, he had put 25 extra pounds back on. After 6 months of exercise and some willpower at the dinner table, Mike slimmed down again. This time he felt better than he ever had, brimming with energy and glowing with good health.

What made the difference? The first time Mike lost weight; the second time he lost fat. The distinction is important. According to research, a large portion of the weight lost by dieting alone is active tissue, such as muscle and connective tissue, while a smaller fraction is excess fat. Exercise has the opposite effect. It increased his lean body mass and decreased his excess fat.

Same thing goes with cellulite. Most people tend to think that cellulites are only present to people who are obese. That is why they sometimes associate cellulite with fats and obesity.

Actually, even if cellulite refers to the chain of wrinkled “fat cells” and “subcutaneous connective tissues” beneath the layer of the skin, it should never be associated with people who are fat or obese. In fact, there are many people who have cellulite but are not fat at all.

In reality, nobody knows the main reason why some people accumulate cellulite. However, there are some factors that health experts are considering such as the structure of the fat cells or the poison that entered the body. Some experts say it may be caused by some hormonal changes in the body.

The only main reason why most of the cellulite cases are abundant in women is that the connective tissues of women are more rigid and firm than men. Hence, whenever a woman gets fat, the fatty cells tend to swell and get bigger. It creates a protruding appearance to the skin producing an “orange peel” look.

For this reason, women are more prone to cellulite than men. That is why it is important for women to be more careful on their body as they have higher chances of accumulating cellulite.

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Benefits of Personal Training & using a Stability Ball

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!

The stability ball definitely is best to improve the strength of the abs and the lower-backs. It improves as well the functional strength, balance and flexibility of the body.

1. Proper Alignment
Using the ball during training will test the body to make use of the different parts to maintain the proper balance. The dynamic movements during exercise will improve the natural motor reflexes of the body as different muscles are utilized in movement, especially the ones that are not usually used. The challenge posed by the ball is to maintain balance. As one aims to get the proper balance, the alignment of the body parts is also improved.

2. Great Abs
For people working out to achieve great abs, this ball can definitely target the abdominal areas. The abs and the back muscles are simultaneously moved as you work in your balance. Just imagine the good feeling of having a flat stomach area and you will definitely love this ball.

3. Muscle Strength and Endurance
The stability ball can help in alleviating any back pain and preventing one in the future. As all the major muscle groups are exercised, the muscle tone, strength and endurance are also improved. Thus it gives the body flexibility, stability and resistance.

4. Core Stability
This concerns the major muscles that helps stabilize and support all of the body movements. This is made up of back and the deep abdominal muscles. With the ball, no matter how ‘deep’ or ‘into the core’ these muscles are, they are still exercised. This is something only the stability ball can guarantee.

5. Stretching
The ball is a good companion during stretching exercises. With this, you can easily move into and move out of different stretching positions.

6. Losing Weight
Of course, with all the good benefits of using the ball, you will not miss out on the aspect of losing weight. With regular exercises and trainings done with the stability ball, a person can lose some unwanted pounds as the body is firmed.

Health is definitely your most important asset. So do your regular exercises and maintain a healthy diet. Furthermore, have a happy and fun training with the stability ball.

Have a question using the stability ball as part of your fitness program? Send an email to austinwomensfitness@yahoo.com.

Aline (right) with client

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!

Austin Fitness & Strength Training – How Stability Balls Came About?

The use of the stability balls for training can be traced in rehabilitation. As early as the 1900’s, physical therapists have been using balls in addressing the neurological disorders of their patients.

Then, in the early 1960’s, Aquilino Cosani, an Italian toy maker, made the ball and sold it, known then as the ‘Gymnastik.’ Two decades after, Cosani came up with a company called Gymnic and became the major supplier of the stability ball to most rehabilitation programs and centers.

The ball then shifted from the rehabilitation to the athletic area, in the 90’s. It was used to condition the body of professional athletes. From then on, the ball became very prominent in the fitness community.

At present medical specialists and fitness professionals very much recommend the use of the stability ball by the public. It serves more than solving physical problems.

Aline (right) with client

Fight Fat with 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!

Cross training offers a variety of benefits for fitness and fat loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your “losing weight” more bearable.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun.