Boxing your way in to shape.
Boxing Boot Camp
Benefits of a Dynamic Boxing Fitness
Fat Burning
You can burn as much as 500 calories per session.
Increase Muscle Tone
Produces toned taut muscles.
Build Strong Bones and Ligament
Working against resistance increase your lean muscle mass.
Increased Cardiovascular Fitness
Boxing is a full body movement making heart and lungs work over time.
Improved Muscular Endurance
Requires your muscles to contract
repeatedly to burn more calories.
Improved Core Stability
Requires your core muscles to work harder to keep you balanced.
Improved Strength and Power
Boxing is the ultimate full body workout requiring all muscles involved to contract with more force and speed.
STRESS RELIEF
Boxing also has psychological benefits that can help with everyday life stresses as well as a feeling of empowerment!
Exercise and multiple sclerosis/autoimmune disease.
Exercise
In addition to being essential to general health and well-being, exercise is helpful in managing many MS symptoms. The National Multiple Sclerosis Society
In addition to being essential to general health and well-being, exercise is helpful in managing many MS symptoms. A study published by researchers at the University of Utah in 1996 was the first to demonstrate the benefits of exercise for people with MS. Those patients who participated in an aerobic exercise program benefited from:
- better cardiovascular fitness
- improved strength
- better bladder and bowel function
- less fatigue and depression
- a more positive attitude
- increased participation in social activities
Additional studies have confirmed the benefits of exercise, including improvement in cognitive function and mood enhancement.
Inactivity in people with or without MS can result in numerous risk factors associated with coronary heart disease. In addition, it can lead to weakness of muscles, decreased bone density with an increased risk of fracture and shallow, inefficient breathing.
An exercise program needs to fit the capabilities and limitations of the individual. It may need to be adjusted as changes occur in MS symptoms. A physical therapist experienced with MS can be helpful in designing, supervising and revising an exercise program. Any person with MS who is initiating a new exercise program should also consult with a physician before starting.
Alece Deluca
Alece Deluca
Certified Yoga Instructor
Alece is fascinated by the capabilities of the body and how it works. She started learning about the body through dance and theater work, and feels that yoga has piqued this curiosity and understanding to a profound level.
With the tools of movement, breath work and meditation, she identifies with the transformational benefits of yoga. After all, who couldn’t benefit from increased strength and flexibility, both physically and mentally?
With warm humor and contagious enthusiasm, she offers alignment based Vinyasa classes that provide a nonjudgmental atmosphere where you will feel comfortable. She recently relocated to Columbus from New York City where she taught private lessons, corporate sessions, and group classes. She received her 200 hour certification through Om Yoga and is specialized in Prenatal Yoga (certified through the Prenatal Yoga Center – NYC).
Are Activity Trackers Accurate?
ACE-sponsored Research: January 14, 2015, 12:00AM
By Caitlin M. Stackpool, M.S., John P. Porcari, Ph.D., Richard Mikat, Ph.D., Cordial Gillette, Ph.D., and Carl Foster, Ph.D.
Activity trackers are everywhere these days, but when it comes to tracking steps and calories, are they really accurate? A new ACE-sponsored research study examined five popular activity trackers to determine whether or not they are worth your time or your money.
It’s that time of year, when everyone recommits to a more healthy lifestyle. Increasingly, people are turning to activity trackers—electronic devices that track everything from caloric expenditure to quality of sleep—to help them stay on course and meet their health and fitness goals.
Print A Copy download and print the ACE Activity Tracker Study (461KB) ACEFITNESS.org
An estimated 19 million devices were in use in 2014, and that number is expected to grow exponentially over the next few years. In fact, a recent report by Juniper Research predicts that the use of activity trackers—also called fitness wearables—will triple by 2018.
While all this new technology is really cool and some of it is really fun to use, very little published research exists demonstrating the accuracy or validity of these devices. How closely do they predict caloric expenditure or track the number of steps taken? Given the increasing prevalence of these devices, the American Council on Exercise enlisted a team of researchers from the Clinical Exercise Physiology program at the University of Wisconsin—La Crosse to examine five popular activity trackers to determine whether or not they are worth your time or your money.
The Study
For this study, five popular activity trackers were chosen: Nike+ Fuelband ($99-$149), Fitbit Ultra ($99), Jawbone UP ($99), BodyMedia FitCore ($99) and the Adidas MiCoach ($199). [Note: Since this study was completed, BodyMedia was purchased by Jawbone.]
Researchers recruited 10 healthy men and 10 healthy women, ages 18 to 44, to participate in the study, which was divided into two parts: one to measure energy expenditure and the other to measure the number of steps taken. The protocol was the same for both studies and they were conducted concurrently.
Along with wearing the activity trackers, subjects wore a portable metabolic analyzer and the NL-2000i pedometer, which has proven reliability, to make an accurate determination of calories burned and steps taken. Each subject performed a series of different exercises wearing all of these devices at the same time; the testing was conducted in two separate 50-minute sessions.
The first session included walking and running on a level treadmill. Each subject walked at a self-selected speed for 20 minutes and then rested for 10 minutes before running for 20 minutes at a self-selected pace.
The second session was completed on an elliptical crosstrainer that worked both the arms and legs; participants completed 20 minutes of exercise at a self-selected intensity. After a break, subjects performed sports-related exercises, including ladder drills, basketball free throws, T-drills and half-court lay-up drills.
After completing both sessions, the values were recorded from each device and compared to the portable metabolic analyzer energy expenditure values and the number of steps taken.
The Results
When it comes to tracking steps, the activity trackers were pretty reliable, says lead researcher Caitlin Stackpool, M.S., with the accuracy depending on the type of exercise being done. All five devices predicted within 10 percent accuracy the number of steps taken during treadmill walking and running, as well as during elliptical exercise.
During agility drills, however, there was a larger underestimation, but Stackpool explains that this is likely due to the variety of more complex movements.Smaller or quicker steps taken may not always register on the activity trackers, and also appeared to lead to less arm movement, which would then affect the accuracy of the activity trackers that were worn on the arms or wrists (the Fitbit is the only device in this study that is not worn on the wrist).
The devices were a little less accurate when estimating energy expenditure. Recording energy expenditure is a more complex process, explains John P. Porcari, Ph.D., head of the University’s Clinical Exercise Physiology Department. It also involves incorporating data measured by the device into a regression equation within the devices’ software. This is likely why there was more variation in the recordings.
The difference between measured and predicted kcals ranged from 13 to 60 percent, with some devices over predicting and some devices under predicting. None of the devices were accurate across all the activities for recording calories burned, so picking an activity device to record caloric expenditure may not be the best option.
The Bottom Line
When choosing a device, researchers advise consumers to think about the information they want to track. If looking at steps taken, the Jawbone UP appears to be the best activity device to choose. If an individual is more concerned about calories, there was a wide variety of results, depending on what type of activity was being performed.
“Most devices are pretty good for measuring steps taken during traditional activities,” says Porcari. “Once you start getting outside of that—like elliptical or sports-related movements—it becomes harder to detect actual steps taken.”
“These activity trackers work best for lower-intensity activities such as walking,” adds Stackpool, who thinks these devices are especially beneficial to new exercisers. “It gives them a way to assess where they are, set goals and see improvements.”
And what about caloric expenditure?
“Predicting calorie burn is a complicated thing,” explains Porcari. “People vary how they move their arms, for example. Some are more efficient and some are more variable. Most devices probably won’t get within 10 to 15 percent accuracy because there is simply too much biological variability.”
But that doesn’t mean there still isn’t a benefit to using an activity tracker, says Stackpool. “Activity trackers show people how active they are throughout the day. Being sedentary 90 percent of the time and performing 30 minutes of exercise does not necessarily make a person ‘active.’”
By wearing the devices all day, people can see whether or not they need to add more activity throughout the day. In fact, according to Porcari. Studies show that people are 30 to 40 percent more active when they use activity trackers.” So, perhaps the absolute accuracy of the device is less important than the fact that they do a good job of getting people up and moving.
And that, says Stackpool, is the take-home message for consumers: Do whatever it takes—whatever works for you—to be more active. If wearing an activity tracker helps you do that, your best bet is to choose a device based on comfort, ease of use and whatever additional features might appeal to you.
By the American Council on Exercise
8 Tips for Eating Healthy When Dining Out
No matter what your health and fitness goals may be—shedding a few extra pounds, training for a competition or just eating healthier—it is possible to dine out and still stay on track. Whether you’re grabbing a quick bite to eat at lunch or on a romantic date, eating clean on-the-go can become second nature. Just follow these eight guidelines and you can “have your cake and eat it too.”
1. Preview the menu ahead of time.
Looking at the menu ahead of time isn’t always possible, as sometimes decisions are made on the fly. If you know where you are dining, pull up the menu and look for healthy options. Many restaurants have added lighter-fare options that typically have less sodium and fewer calories than the rest of the menu. And many restaurants have started to provide the nutritional information for their dishes, which can help you make an informed decision. Choosing your meal sitting down at the table mitigates any lingering temptation to make a split-second slip-up.
2. Keep it simple with protein and veggies.
A great rule when eating out is to stick with protein and veggies—a salad with grilled meat, an omelet with sliced tomatoes, or a main course with double veggies, for example. Make substitutions, as necessary, to make your meal a little healthier, such as switching out the French fries or loaded mashed potatoes for extra vegetables. You can even ask your server to steam the veggies as sometimes they can be doused in oil or butter. Always aim to have at least half of your plate full of vegetables—not only are they loaded with nutrients, but the extra fiber will help keep you feeling full.
3. Opt for calorie-free beverages.
The calories from sugary and alcoholic drinks add up quickly without providing a sense of satiety. It is easy to lose track of consuming calorie-loaded drinks in a restaurant, as refills appear to be limitless. One of the easiest ways to make eating out healthier is to stick with water or other calorie-free beverages such as unsweetened tea or black coffee. Ask for lemon for a little flavor or a little cream for your coffee. Going the extra mile? Keep stevia packets with you to add to your coffee or tea.
4. Ask for your dressing and sauces on the side.
From my personal experience as a waitress, I witnessed first-hand how a nutrient-packed salad with tons of veggies could be transformed into a fat- and sugar-coated mountain. Someone who started out having the best intentions a healthy salad may have been better off ordering the burger once the condiments took over the salad. When ordering a salad, be sure to read through the ingredients and get rid of ones you can live without, and always ask for your dressing on the side as a way to control calories.
5. Forgo the bun.
If you’re ordering sandwiches or burgers, you can easily cut back on the carbs by eliminating or reducing the amount of bread you consume. Replace the surplus of bread with extra vegetables, thus increasing your vitamin and nutrient intake while adding flavor to your sandwich. Another great option: Have your sandwich or burger served in lettuce, which can be a great substitute for the bun.
6. Don’t forget the to-go box.
The portion sizes of average dining out meals tend to be more than enough for one person. Instead of overindulging from the start, why not ask for a to-go box at the same time your food is delivered? This allows you to pack up half of your meal for your next one. This technique saves you some calories and helps keep you from feeling stuffed.
7. Make a choice: booze or bread.
Let’s be honest, not all of us are training for a bodybuilding show or Olympic meet, so we don’t have to be 100 percent perfect all of the time. On the other hand, it is important to keep things balanced and in moderation. If you are going to indulge beer, wine or a drink, forgo the pre-meal bread, and vice-versa. By choosing one or the other, you experience a bit of an indulgence without completing overloading on calories.
8. Split dessert.
Moderation is key for sustainable health, so if something is calling your name on the dessert menu, you don’t have to tap into all of your willpower to say no. Instead, why not split a dessert with those at your table? This allows you to satisfy your sweet tooth without overdoing it. You don’t have to get dessert every time you dine out, but when you want it, there is no reason why you can’t have a little.
By Kelley Vargo
Kelley Vargo, MPH, MS, CSCS, ACE Health Coach is a recent graduate of the Milken Institute School of Public Health at The George Washington University where she received her MS in Exercise Science with a concentration in Strength & Conditioning and her MPH in Communication & Marketing. Ms. Vargo has contributed content to Discovery Health as well as the ACE Fitness Journal. She is a member of the International Society of Sports Nutrition, Delta Omega Public Health Honors Society, and a Metabolic Effect Instructor. She enjoys sharing her passion and energy with others, helping them create healthier and happier lives. Follow Kelley on twitter @kelleyvargo or contact her at kmvfitness@gmail.com or www.kelleyvargo.com.
Almond-Crusted Pork with Honey-Mustard Dipping Sauce
Healthy Recipes
Provided by
Almond-Crusted Pork with Honey-Mustard Dipping Sauce
Almond-Crusted Pork with Honey-Mustard Dipping Sauce
Almond-Crusted Pork with Honey-Mustard Dipping Sauce
Sliced almonds add a delectable, almost-like-fried-chicken crunch to the breading for these tender pieces of pork. We slice the pork thinly to keep the cooking time quick. The resulting pork “fingers” are great dipped in this surprisingly simple, delicious honey, soy and mustard sauce.
Nutrition Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Potassium Low Calorie Low Sat Fat
Serves 4
Prep Time 25 min
Total Time 40 min.
Directions
Nutrition
Ingredients
1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
1/2 cup sliced almonds
1 teaspoon garlic powder
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1 large egg white, beaten
1 pound pork tenderloin, trimmed and cut diagonally into 1/2-inch-thick slices
1/4 cup honey
2 tablespoon reduced-sodium soy sauce
2 tablespoon Dijon mustard
Cooking Directions
Step 1
Preheat oven to 425°F. Set a wire rack on a baking sheet and coat it with cooking spray.
Step 2
Place breadcrumbs, almonds, garlic powder, salt and pepper in a food processor; pulse until the almonds are coarsely chopped. Transfer the mixture to a shallow dish.
Step 3
Place egg white in another shallow dish. Dip both sides of each pork slice in egg white, then evenly coat with the almond mixture. (Discard any remaining egg white and almond mixture.) Place the pork on the prepared rack and coat on both sides with cooking spray.
Step 4
Bake the pork until golden brown and no longer pink in the center, 16 to 18 minutes.
Step 5
Meanwhile, whisk honey, soy sauce and mustard in a small bowl. Serve the pork with the honey-mustard sauce.
Nutrition Info
- Serving: Per serving
- Calories: 299
- Carbohydrates: 30g
- Fat: 7g
- Protein: 29g
- Dietary Fiber: 3g
- Saturated Fat: 1g
- Monounsaturated Fat: 4g
- Cholesterol: 74mg
- Potassium: 562mg
- Sodium: 561mg
- Exchanges: 1 starch, 1 other carbohydrate, 3 lean meat
- Carbohydrate Servings: 2
Tired of the Same Workouts at the Gym?
Here at Fitness Resources the versatility of the Star Trac- Human Sport cable based exercise equipment helps our trainers keep your workout interesting. )
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