Close
RSS

Blog

A Healthy Heart for Valentine’s Day! Aaron Wright's Heart Healthy Exercise and Diet Tips Monday, February 10, 2014

What better time than Valentine's Day to express your love by making some minor, but effective changes in your dietary and exercise habits that can increase the health of your heart.  The following are few of the many ways that you can easily develop heart-healthy habits that can help to lower your cholesterol, control your blood pressure and blood sugar, and maintain a healthy weight.

  • Not all fats are created the same.  It is important to limit saturated, partially hydrogenated, and trans fats in your diet that can increase blood cholesterol levels and the risk of coronary artery disease.  Examples of these fats are found in shortening, margarine, butter, bacon fat, palm, cottonseed, and palm kernel oils, fried foods, packaged sweets, and red meat. 

                But do eat healthy fats, in moderation:

  • Healthy fats are monounsaturated, polyunsaturated, and Omega-3 fats and these fats may help to lower your total blood cholesterol and reduce the risk of heart disease and stroke.  Healthy fats can be found in fish such as trout, mackerel, herring, salmon, nuts like almonds, cashews, peanuts, pecans, and walnuts, butters made from these nuts, avocado, seeds, olives, olive oil, coconut oil, flax seed, and flax oil.

 

  • Choose whole grains over white (processed/refined) foods.  Whole grains are rich in fiber and can help to regulate blood pressure and lower cholesterol levels.  Instead of grains made from white, refined flour, white or egg bread, muffins, white rice, and white pasta, CHOOSE whole-wheat flour, high fiber cereal (5 g or more), whole grains like brown rice, barley, buckwheat, oatmeal, whole grain bread, and whole grain pasta.

 

  • Try to limit your intake of processed simple sugarsSimple sugars can lead to insulin resistance (type II diabetes) and higher cholesterol levels.  Simple sugars can be found in the white (processed/refined) foods listed above, sugar, sweets, sugary drinks, and soft drinks.

 

  • Instead, choose fruits and vegetables that curb hunger, provide your body with nutrients, vitamins, and minerals, contain cancer fighting phytochemicals, have little fat or cholesterol in them, are low in calories, and contain fiber.

 

  • Try to limit your sodium intake to control your blood pressure.  You should try to consume no more than 2300 mg. per day if you are a healthy adult and no more than 1200 mg. per day if you are elderly.

Move your body!  Exercise can help to raise HDL (good cholesterol), helps control blood sugars and blood pressure, and strengthens your heart and cardiovascular system.  The American Heart Association recommends 30 minutes of moderate intensity aerobic activity (such as walking) for at least 5 days per week for a total of 150 minutes OR 25 minutes of high intensity aerobic activity for 3 days per week for a total of 75 minutes.  The AHA also recommends 2 or more days per week of moderate-high intensity strength training exercise. 

The Wright Now Fitness cross-training system is the ideal solution to accomplishing this. Combining strength training, stretching, core and abdominal exercises, bursts of cardio, and an awesome 8 minute cool down, this system will help you get into the best shape of your life, at your own pace.

I will see you at your next workout!

 

Aaron Wright 
Look Younger. Feel Stronger. Live Longer.

Comments (0)
How to Get Fit in 2014! - Aaron Wright's 3 Tips to help you stick with your New Year's Resolutions. Monday, January 20, 2014

If year after year you make the same New Year's resolutions to lose weight and get in shape, here are some tips to help you achieve your fitness goals. If you start with these 3 tips, you may never have to make the same resolutions again!


#1: BE CONSISTENT. 


The fastest and most efficient way to have success in fitness is to be consistent with your workouts and eating plan. This is listed as #1 because it is the key to losing weight and getting in shape.

To be consistent, make sure to set realistic workout and diet goals and try to stick with it week after week, making these goals part of your everyday routine. This does not mean doing hard, aggressive workouts and abnormally longer than normal workouts. These type of workouts often lead to exhaustion and can slow down your progress because your recovery time is longer.    

If you miss a workout or fall off track with your diet, don't give up, pick up right where you left off the next day! Try not to take multiple days off at a time or you might find that you start to experience the yo-yo effect...lose weight, gain weight, lose weight, gain weight, etc.


#2: START AT THE RIGHT PLACE AND PACE FOR YOU. 


Base your starting point upon your current fitness level and exercise at a comfortable pace that you can maintain. Remember, it doesn’t matter where your starting point is, it matters how great your results are from now on. As your body progresses, so will the pace of your workouts.

Also, set your starting point based on how you feel after the workouts. You should feel refreshed and energized, not tired and sore. If you start at the right place and pace for you, you will reap the benefits of consistent and steady results.


#3: HAVE FUN! 


You have to make sure that you are enjoying your workouts; otherwise, in time you will think of every possible excuse to skip them. Choose activities that are fun for you and time will fly by while you get in shape.

Think of exercise the way kids think of playing outside with other kids. You’re getting a great workout, but you don’t realize it’s happening because you’re having so much fun doing it!


I will see you at your next workout!

Aaron Wright 
Look Younger. Feel Stronger. Live Longer.

Comments (0)
How to work out at a level that’s right for you Thursday, May 30, 2013

How to work out at a level that’s right for you

  • When you’re first staring up a workout routine after it’s been a while, rest assured that getting into a shape that you can be proud of is very achievable. It truly is. But it’s a bit like a balancing act; teetering back and forth from consistent results that you see and feel each day, to not doing enough to get good results. Or over doing it; causing you to have to miss some of your workouts, and slowing your results significantly. This tends to make you less excited with the mediocre payoff you get from all the work and effort you’re putting into it.

  Here’s how to bypass this dilemma:

  1. Perform all your exercises using a resistance that is manageable for you; not so easy that you feel little or no muscle stimulation, but without having to grunt, strain, and hold your breath to finish off your last few reps. Trying to always use the best form that you can with each repetition can be helpful when designating a weight.
  2. Do your cardio at a pace and with a heart rate that you can comfortably maintain. The exhilarating feeling of accomplishing a good workout gives you way better long-term results than pain and exhaustion will.
  3. And, stay consistent with your stretching; it really helps your body recover much faster from workouts. 
  • With the Wright Now Fitness System, think of the beginning, intermediate, and advanced exercise options as classifications of exercise intensity; therefore, giving you more variety. Doing the beginner vs. the advanced exercises doesn’t necessarily mean you are a beginner, intermediate, etc.  If you do each exercise at the appropriate level for you, based on pain and comfort,  you’ll quickly see yourself improve from one level to the next, exercise by exercise. And, you won't have to force yourself to get into great shape. It will just continuously happen as time goes by until one day you look and feel better than you could have ever imagined.

Stay consistent, and have fun!

Aaron Wright   

 

 

 

Comments (0)
Get Started Now! Monday, May 13, 2013

Get Started Now!

How to structure a workout plan you can stick with.

  • Structure your workout plan around your life!  Set aside an amount of days per week and an amount of time per day for exercise that you can stick with!  It can be as little as 2-3 days per week and  15-20 minutes to start.  It is very helpful to make it an appointment on your calendar!
  • Don't overdo it during every workout!  Pace yourself so you don't get over sore or quit after only two workouts. Then, add a little more to your workouts each week.
  • Do exercise that you enjoy.  Try new things and have fun!  Variety is the spice of life! 
  • Try to include these exercise elements every week for a well-balanced workout program:  stretching, strength training, cardio, and nutrition. 
  • Start at the level you are at and not where you think you should be.  Ease into exercise and body wellness - this makes it easier to make a lifestyle change that you can stick with forever.  This is how you can look younger, feel stronger, and live longer! 
  •  Keep track of your progress!  Use a calendar or workout journal to write down the exercises you do, nutrition plan, or things you are learning. 
  • For help with all of the above, try the Wright Now Fitness System to guide you every step of the way!

I will see you at your next workout!

Aaron Wright

Comments (0)
How to survive and enjoy holiday indulgence Tuesday, December 11, 2012

Holiday Food Survival Guide

                  Now that the holidays are upon us, we are surrounded by friends and family and that means party hardy, food, and alcohol.  We should be able to enjoy plenty, including our favorite indulgences, without eating everything in sight!  Here is a list of helpful ways to not sabotage yourself while having a blast!

  • Plan out those treats!  Try not to eat the holiday goodies that you could care less about.  Save up and plan for your yearly favorites. 
  • Don't skip meals!  Just because a holiday dinner is an 8 course meal that includes appetizers and dessert does not mean that you should skip lunch to make room for all those calories.  If you eat at your normal frequency, you will avoid overeating and a stomachache.
  • Eat before a party!  Have a healthy meal before you head out the door to avoid over indulging at the party and you will probably not have to loosen your belt at the end of the night.
  • Fill up on veggie appetizers!  This will satiate you and leave room for only your favorites.
  • Keep moving and schedule those workouts on your calendar!  When you schedule your holiday parties, mark your calendar with your workout days.  Sometimes with all hustle and bustle of the holiday season, it is easier to work out first thing in the morning to get it out of the way. 
  • Watch out for those extra calories!  Gravy, whipped cream, and heavy sauces add a tremendous amount of calories and are easy to skip without skimping on flavor.
  • As always, drink lots of water!

I will see you at your next workout!

Aaron Wright

Comments (0)
Previous 1 2 3 4 Next