This is what changes with your health when you exercise
Sometimes I feel like a broken record.
You’re constantly hearing from me how important exercise is to your health and how so many of your health problems will improve or even disappear as the result of a consistent exercise program.
Why do I continue to give you the same lecture?
Because I’ve seen exercise change lives. I’ve even seen exercise save lives (no, that is not an exaggeration).
Here are the Top 4 Health Improvement Factors that come as a result of challenging, consistent exercise:
1. Your energy levels boost and you feel great.
I have noticed that most people don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better. Add on the variable of eating clean, healthy, nutrient-dense foods and those feelings are compounded exponentially. Once you start working out and eating right, your energy levels soar and you feel excited about life again.
2. Your muscles and joints feel better than ever.
Yes, there are is muscle soreness and the occasional "itis" to deal with when you workout. But overall, you’ll notice a reduction in aches and pains once you’ve been sticking with an exercise program for a few weeks. That chronic muscle and joint pain that you’ve lived with for years may begin to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.
3. Your risk of heart attack or stroke is reduced.
I like to remind my clients of this one, since it’s not something they can physically feel, but it’s the one that saves lives! Exercise has the power to remove two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.
4. Your blood sugar levels are better controlled.
Over my 20+ years as a trainer, I've had many a client with type 2 diabetes see substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. For many, exercise becomes the natural, permanent antidote to their type 2 diabetes.
There are SO MANY benefits to exercise, why would anyone avoid doing it?! Typically it comes down to excuses.
- If you’re tired…exercise gives you energy.
- If you’re in pain…exercise alleviates your muscle and joint pain.
- If you’d rather stay in bed…exercise makes your sleep more restful.
- If you’re pressed for time…exercise improves your efficiency and extends your life.
- If you don’t know where to start…that’s where working with a qualified trainer comes in.
It’s time you start enjoying all the benefits of exercise.
Your Best You
Take a moment and imagine your ‘best you’.
What does the ‘best you’ look like? How does the ‘best you’ spend their time? Who would the ‘best you’ spend time with? What would the ‘best you’ accomplish?
The distance between you and your ‘best you’ is created by laziness.
When faced with decisions, big or small, do what your ‘best you’ would do, rather than taking the easy way out.
(I’m pretty sure that your ‘best you’ is a client of mine!)
Chicken Spaghetti Skillet
Here's a skillet dinner recipe that combines spaghetti squash and marinara with tender chicken breast. It feels like you’re enjoying a traditional spaghetti dinner, but you’re really eating veggies and protein. It’s comforting and craveable without any guilt. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
1 spaghetti Squash
1 teaspoon olive oil
1 tablespoon garlic, minced
1 yellow onion, chopped
3 zucchini, chopped
2 teaspoons Italian seasoning
1 (25 oz) jar marinara sauce
2 cups roasted, chopped chicken breast
¼ cup fresh basil, chopped
1. Preheat the oven to 450 degrees F. Line a baking sheet with foil.
2. Cut the spaghetti squash in half, lengthwise, and scrape out and discard the seeds. Spray the cut side with olive oil. Sprinkle with salt and pepper. Place the cut side down on the foil lined baking sheet and place in the preheated oven for 45 minutes, or until tender. Once cooled, scoop the tender noodles out of the skins and set aside in a bowl.
3. Meanwhile, place a large skillet over medium-high heat. Add the olive oil, garlic and onion. Sauté for 5 minutes, until the onion is tender.
4. Add the chopped zucchini and Italian seasoning and continue to cook for another 3 minutes, until the zucchini is tender.
5. Add the marinara sauce, roasted chicken and tender spaghetti squash. Mix well and cook until for 4 minutes.
6. Remove from heat and garnish with basil. Serve and enjoy!
One serving equals 371 calories, 12g fat, 34g carbohydrate, 7g fiber, and 27g protein.
Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter to your friends, family, and coworkers.
James Cipriani - CPT
- Master Level Personal Trainer
- Leader in the Fitness Industry for over 20 Years
- Over 30,000 Personal Training Sessions Completed
- Countless Success Stories, and
- YOUR Fitness and Nutrition Coach in Nashville, TN!
My Place or Yours!
Come to our facility located in the Midtown/West End Section of Nashville (just minutes from Downtown and Music).
In-home Personal Training available in all of Nashville, Brentwood, Franklin, Thompson's Station, and Spring Hill.
Train with "One of the Best Trainers in America" - The National Fitness Hall of Fame.
Results begin with the Program, Me as Your Coach, & YOU!
Jim's Cutting Edge Exercise Success Guidelines...Are YOU Meeting Them?
If you're not meeting your weight loss goals, of course how you eat is one of the first fixes you should be looking at. BUT...one of the EASIEST things to change is your exercise variable.
Specifically...Frequency AND Consistency.
In a week, at a MINIMUM, EVERYONE should be getting in 4 Days combined of Resistance Training and/or Interval Cardio Work.
That means, if you work with me...
1 x Week, you should be adding:
- 1 more Resistance Training day on your own plus 2 Interval Cardio Sessions. OR...
- 2 more Resistance Days on your own plus 1 Interval Cardio Sessions.
2 x Week, you should be adding:
- 2 Interval Cardio Sessions. OR...
- 1 More Resistance Training Day done on your own PLUS 1 Interval Cardio Day.
3 x Week, you should be adding:
- 1 Interval Cardio Day.
On top of this, as an added BONUS, EVERYONE would benefit from adding 1-2 Steady-State Cardio Sessions in a week. Go for a walk. A jog. Hop on a bike. Whatever you choose, just get moving at a steady pace and do it for 40-60 minutes. Of course, this will be depending on the time availability in your personal schedule AND your desire to get results.
Are you meeting the Cutting Edge Exercise Guidelines?