Tips for working out under the cold

Obviously some people continue outdoor workouts no matter what the weather. If you're one of those people, more power to you. If you're not, getting out occasionally can lift your spirits, even if it's cold outside.

Plan to get outside at least once every couple of weeks or so and make it more comfortable by using these tips for staying warm and dry:

1. Dress in layers. Wearing layers allows you stay warm while giving you the option to remove layers as you get warm. For very cold weather, you might choose clothes with sweat-wicking qualities such as CoolMax.

2. Avoid the wind. Start your walk into the wind so you will finish with it at your back. Other things that will make your outside journey better are selecting routes that are sheltered from the wind where possible and that are cleared of snow or ice or do not have standing puddles or mud slicks.

3. Consider getting a personal trainer. Working out with a personal trainer nyc will keep you focus and you will finish your workout faster when the weather is very cold.

4. Warm up inside. Getting outside in the cold is much easier if you're already warm. Try throwing your clothes in the dryer, running your hands under warm water or even getting a good 10-minute warm up in before you head outside.

Gennaro's healthy festive season fitness and nutrition tips

Stay healthy and in shape during the winter festive season months by following these tips by Gennaro Ferra a nyc personal trainer.

1. Drink two long glasses of water every morning before breakfast and keep drinking throughout the day. By morning our bodies are dehydrated so make sure you rehydrate before diving in to that cup of coffee or tea...
2. Eat a healthy and hearty breakfast every morning. This will kickstart your metabolism in to fat burning mode and make for a great start to the day.
3. Don't eat too late or too much at night. Eat dinner before 7pm and stay away from starchy carbs and heavy meats.
4. Record all meals and exercise routines in a journal. This will keep you accountable and better able to assess your progress.
5. Don't make excuses! We all have time for ourselves and spending it on our health and wellness should always come first.

For more on health, fitness and nutrition visit:
www.ferrafitness.com

Improve your bone health

When it comes to bone health, many people immediately think of vitamin D and calcium. While these two nutrients are important for strong bones, exercise -- especially weight - bearing and resistance-training exercises design by a personal trainer nyc -- are just as essential.

Weight-bearing exercises require the bones to support your body's weight, which bolsters bone growth, bone density and bone strength. Interestingly, these types of exercises can also increase your calcium absorption and stimulate osteoblasts -- the growth of bone cells -- while preventing bone loss and osteoporosis. Common weight bearing exercises include walking, hiking, dancing, climbing stairs and elliptical training.

Resistance training exercises are forms of strength training for developing the size and strength of your musculoskeletal system. Regular resistance training can strengthen and tone muscles, while increasing bone mass. Resistance training can also slow down your bone mineral loss and maintain bone density.

Weights, water exercises, resistance bands and medicine balls all fit into this category.

Five tips to stay healthy

1. PROPER EXERCISE – Exercise or movement is essential! Just like the old saying goes, “Use it or lose it!” Have you ever noticed what happens to a broken arm that is in a cast? It shrinks, doesn’t it? That is from the lack of exercise. As spinal weaknesses are corrected via chiropractic, it is important to do specific exercises designed by a nyc personal trainer to help strengthen the tone of your spinal muscles.
2. PROPER NUTRITION – five simple words – “You are what you eat!” If you load your body with junk, you cannot expect it to perform like a Ferrari. Diet & Nutrition are important.
3. PROPER REST – Remember one third of our lifetime is spent in bed. When we rest the body heals itself. Do not sleep on your stomach; it can cause a lot of chiropractic problems. It not only puts a tremendous strain on your neck and low back, it also weakens your abdominal muscles. Sleep on your back (pillow under the knees) or on your side (pillow between the knees).
4. POSITIVE MENTAL ATTITUDE – Your body does everything that your brain tells it to do. If you constantly have a negative attitude, this causes your body to secrete certain substances which increase inflammation. (Another good reason to be happy).
5. POSTURE – Your posture dictates your physiology. The way you stand sends messages to your brain about the overall condition of your body, whether it is healthy or diseased. The spine is the foundation of this posture. If you have misalignments (subluxations) in your spine, it may cause a head tilt or an alteration in hip height, which will eventually cause a problem in your back, neck or anywhere in the body.

If squats and lunges work the same muscles, Do I really need to do both?

Yes. And here's why: The squat allows you to use heavier weights, since both feet remain firmly planted on the floor throughout the move. So it's great for packing on strength and size.

During a lunge, your glutes must work especially hard to decelerate your body as you sink down, which boosts performance in sports such as basketball.

But doing both the squat and lunge in the same workout can be brutal. Instead, says personal trainer nyc, try doing the squat for 3 or 4 weeks, and then swap it out for the lunge in the following 3 or 4 weeks of training.

Do 3 sets of 6 to 8 repetitions. Then you can try including both exercises in your leg workout, but scale back your sets. Do 2 sets of 6 to 8 reps of each move.

Squat first, and then lunge.

Foods for Better Immunity

Your immune system is responsible for helping to fend off everything from the common cold to cancer. To send in reinforcements to prevent your immune system from getting battle fatigue, Gennaro Ferra a nyc personal trainer, lists four foods your immune system loves.

1. Oranges are packed full of vitamin C, an antioxidant vitamin that helps your immune system fend off disease-causing invaders. Other good C options:bell peppers, strawberries, cantaloupe, and broccoli.
2. Yogurt (unpasteurized) contains Lactobacillus acidophilus, a healthy bacterium that helps to prevent fungus-related infections.
3. Tea is full of flavonoids, powerful vitamin-like substances that reduce immune-system aging. You'll also find flavonoids in oats, onions, broccoli, tomatoes, apples, and berries.
4. Pumpkin seeds are great year round, because they contain zinc, a nutrient that's been shown to help reduce the average length of the common cold.

The health benefits of positive thinking

Is your glass half empty or half full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude towards yourself, and whether you're an optimist or a pessimist. Positive thinking plays a key part in effective stress management. Thinking optimistic thoughts doesn't mean that you bury your head in the sand; it just means that you approach the unpleasant in a more positive and productive way.

You can learn to turn negative thinking into positive thinking. The process is simple, but it takes time and practice, after all you're creating a new habit. Here are some ways to think and behave in a more positive way:

• Check yourself. From time to time during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.

• Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Find the humor in everyday situations. When you can laugh at life, you feel less stressed.

• Follow a healthy lifestyle. Exercise at least three times a week with a personal trainer nyc to positively affect your mood and reduce stress. Follow a healthy diet to fuel your mind and body.

• Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback.

• Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else.

Practicing positive self-talk will improve your outlook. When your state of mind is generally optimistic, you're able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.

"You become what you think about" — Earl Nightingale