Be Broncho Fit!

Author: Buddy Broncho – Page 10

5 Reasons to Meal Prep

You’ve heard it time and time again: Prepare your meals ahead of time. In case you haven’t heard it, ladies and gentlemen prepare your meals ahead of time! Meal Prep. is a very efficient way to track what you’re eating throughout the day and to avoid eating for convenience. It’s easy as heck to run by the Drive-thru and grab a couple of Double Cheeseburgers (hold the pickles). On the other hand if you already have your delicious, nutritious meal within arms reach, what are the chances you’re going to toss that and instead scarf down some Taco Bell?

The ultimate design of any meal plan is to get the greatest benefits from our food in order to better our health and to reach our personal fitness goals. Intelligent meal planning will transform your body into a fat-burning machine, and I’m going to give you a couple of tips to include in your own well educated meal plan.
 1. Plan your meals ahead of time.
Sound familiar? Meal Prep will allow you to pick all of your food sources that you need, so that you may stay on a time schedule of when you eat. Also, you have food with you at all times. That sounds wonderful doesn’t it?

2. Eat every 2-3 hours.
As mentioned early, the goal is to transform our bodies into fat-burning machines and machines need fuel to run properly. Eating every 2-3 hours will increase your metabolism by feeding muscle and not allowing your body to starve.

3. Drink water.
Water is roughly 75% of our body’s composition, and water is the driving force behind all metabolic reactions occurring inside our body. The body is constantly losing water from sweating, any type of physical exertion, and even from breathing so we must always consciously make an effort to replace the water we are losing.

4. Eat Protein First.
Always eat protein first and with EVERY MEAL. Protein is slow to break down and distribute throughout our body, therefore it will give you that sense of being full. Use that to carry you through to the next meal.

5. Be consistent.
The more consistent you are with both your diet and meal times, the better your body will function. If you eat lunch at 12pm every day, then your body will eventually become accustom to being feed at 12pm every day. Even better, your body will metabolize the meal from earlier faster so that it can prepare itself to refuel. Pretty neat huh? A higher metabolism results in digesting and fulfilling nutrient needs faster, a higher level of energy, and burning calories at a faster rate!

In summary, prepare your meals ahead of time so that you may avoid eating junk, and instead fuel your body to burn fat and to perform optimally.

Bobby Moore

Blogistics

Posted on October 23, 2013 by Buddy Broncho

Tips for How to Stay Motivated to Exercise

Everyone knows how good it feels to be at their peak performance level and having that “I’m on top of the world” feeling. But then, you plateau, and making it to those boot camps or running after work seems to be extremely hard. Here are seven tips that will help you find that perfect concoction to stay motivated while working out.

  1. The early bird gets the worm. Rise to the occasion; wake up an hour or two earlier to get that workout in before work or school. Make it the first thing you do in the morning so you won’t keep putting it off.
  2. Bribe yourself. Who said bribery was a bad thing? Set a goal and don’t forget to reward yourself. Be proud of yourself, you deserve that new bikini or power tool!
  3.  Get a buddy. Make your workout a social event. Whether catching up on the latest gossip, making it a competition, or just having someone there to count your sets, a workout buddy is beneficial. Chances are, you will hold each other accountable whenever one of you is getting a little less motivated.
  4. Switch it up. Think fun and shake things up a little. Having the same workout routine can get boring sometimes. Go out on a limb and sign up for that belly dancing class. Who knows? You may enjoy it.
  5. Keep a log. Look at how far you’ve come and how much you’ve improved or accomplished. You know you look good and feel great, but now you have those results to prove it!
  6. Tune in. Keep your iPod fresh. Download that new song that you’re addicted too and don’t be afraid to put it on repeat or shuffle.
  7. Find a quote. There are numerous motivational quotes all over the internet. Find one that fits and inspires you. Post it in your locker, in your car, on your mirror, or make it your background on your computer or phone. This quote should not only motivate you to get in the gym, but brighten your day and keep you confident in your abilities to conquer anything.

Christine Burns

Blogistics!

Posted on October 16, 2013 by Buddy Broncho

Build Your Confidence in the Gym

The UCO Wellness Center is a great facility and has plenty of equipment to get that much needed workout in for the day. However, this is a college campus and let’s face it, we all look at others while working out and judge whatever it is they are doing or how they look. For example, “Why is he grunting so loud?”, “I want to look like that.”, or “Are you suppose to be barefoot in here?” Whatever the case may be, there are four easy and simple steps to build your confidence in the gym.

1.     Focus on YOU. It’s easy to get distracted and not push yourself whenever there are others in the gym or you’re doing a solo workout, but try and limit your distractions. Before walking into the gym, remind yourself of your personal goals and what you want to accomplish in the gym for that day and stick to it. Next, don’t be afraid to plug in and tune out. Find that radio station, playlist, or song, put those ear buds in, and crank it up! Go into the gym with the mindset that you are the only one in the gym.

2.     Use that machine. There are numerous workout machines throughout the Wellness Center and yes, they too can be intimidating. The machines may look like it will have your body parts tangled in .03 seconds, but take the time to figure it out. The majority of the machines have descriptions and pictures of how to perform the exercise, along with showing what muscles are being used.

3.     Look the part. Everyone has that one (or more) outfit that they know they look good in. Don’t be afraid to replicate this “swagger” at the gym. Invest in a decent pair of gym clothes and shoes. You don’t want to look like you’re squeezing into your middle school P.E. clothes or wearing your dads XXXL shorts. Another key point in looking the part is maintaining a good posture. Whenever you walk into the gym with your head high and shoulders back, it screams confidence!

4.     Use those mirrors to your advantage. Yes, they are there for individuals to look at themselves while working out in order to maintain or critique technique, but that’s not all. Check yourself out! Flex, pose it up, take pictures to track progress, whatever the case may be, use them. Referring back to rule one, focus on you. Who cares what others think about you or your body. Get to the gym and accomplish YOUR goals.

Christine Burns

Blogistics!

Posted on October 15, 2013 by Buddy Broncho

Lower Stress with Physical Activity

I love getting my daily dose of physical activity because it is so good for my body, but more importantly because it is medicine for my mind. Physical activity is one of the best stress relievers there is. I have found that during the times in my life when I have experienced the most stress is when my physical activity levels have decreased. I have generally had a higher tolerance to stress, and had a better overall quality of life when I have made time to incorporate some type of exercise or physical activity into my life.

Here are three ways that getting active, or exercising can reduce stress:

  1. Physical activity increases the production of the neurotransmitters in your brain called endorphins that make you feel good. These chemicals have been known to create a positive feeling of well-being that can be referred to as a “runners’ high”.
  2. When you are concentrated on a fast-paced activity like volleyball, or a strenuous hike in the mountains, you are likely to let the worries of the day start to dissipate from your mind while your brain is focusing more on your movements and what you are doing. This helps you to begin to relax, and start to see the hurdles in your day as very small irritations.
  3. Regular exercise can help lower the symptoms anxiety and depression while also boosting self-confidence. For example, physical activity helps improve sleep which in turn reduces stress, anxiety, and depression. This can give you a positive sense of control over your body and your life.

Source: Mayo Clinic

Casey Robertson

Blogisitcs

Posted on October 14, 2013 by Buddy Broncho

Water and Exercise

I recently spoke to an individual who would like to improve her fitness level, but also hates drinking water. This got me thinking that perhaps she is unaware of the benefits of water in exercise, and that she may not be alone.

We all probably know that our bodies cannot survive without water, and that it is recommended that we drink at least 8 glasses of water a day, but what about for exercise?

  • Water helps regulate our body temperature during heat stress and exercise, and it also helps lubricate our joints and vital organs.
  • Water consumption is actually essential to the process that helps our body produce energy during exercise.
  • Water consumption plays such a vital part in exercise that it is important before, during, and after exercise.

It is beneficial to drink plenty of water before exercise to ensure that when we begin sweating we can easily replenish our fluid levels to help prevent dehydration and optimize performance.

  • Sweating during exercise is the body’s way of getting rid of the excess heat, and trying to cool down.
  •  We all lose water through sweat at different rates depending on our body composition, the environment, and the intensity of the exercise.
  • Because muscle holds more water than fat, someone with more body fat may need to replace water lost at a different rate than someone with more muscle.

Water consumption is extremely important when exercising in extreme heat because you must replenish water more rapidly and more often. If the body does not get the fluid replacement it needs during physical activity, then dehydration can occur quickly. If dehydration occurs during exercise we can begin to feel tired, dizzy, have chills or experience nausea ultimately reducing the quality of our workout. At this point, the only option is to let our bodies recuperate and restore what we have lost. Drinking water after exercise is an ideal way to help the body recover and replenish any water volume lost through sweating.

Casey Robertson

Blogistics

Posted on October 9, 2013 by Buddy Broncho

Benefits of Exercise

These days, it seems as though everyone is too busy to exercise. Life gets in the way with work, school, kids, and so many other things. When one finally does find the time to exercise, it can be hard to find the motivation. Maybe if we all knew a little more about just how beneficial exercise is for our bodies and minds, we would add fitness to our list of priorities.
Here are a few benefits of exercise listed by the Centers for Disease Control and Prevention (CDC):
• Weight control
• Reduce risk of cardiovascular disease
• Reduce risk for type 2 diabetes
• Reduce risk of some cancers
• Strengthen bones and muscles
• Improve your mental health and elevate mood
• Longevity
In contrast, inactivity can be detrimental to your health and have the opposite effects of exercise benefits. The American College of Sports Medicine (ACSM) recommends 30-60 minutes of moderate-intensity exercise five days a week, OR 20-60 minutes of vigorous-intensity exercise three days per week for adults. On a scale of 1-10, 10 being the most difficult, moderate exercise should be around 5-6 on the scale, and vigorous intensity should be around 7-8. For more detailed information on exercise recommendations, visit http://www.acsm.org.

Hopefully the benefits of exercise will be enough to get us motivated to be physically active on a regular basis. So, when faced with the decision to exercise or not to exercise, remind yourself that:
1. Exercising today will help me feel better both mentally and physically
2. Exercising today will get me one step closer to my health and fitness goals
3. I will begin to reduce my risk for serious diseases when I make exercise a part of my lifestyle
4. I will become stronger, body and mind
5. I will feel better about myself when I choose to exercise on a regular basis
6. I will be better for myself and for my family

Sources: Centers for Disease Control and Prevention
American College of Sports Medicine

Hannah Miller
Blogistics

Posted on October 7, 2013 by Buddy Broncho

Fitness Fads

CrossFit, Hot Yoga, Zombie 5K races, marathons… There are a lot of fitness crazes out there today. But isn’t it interesting that most of these trends are focused on those who are already (at least somewhat) fit?

According to abcnews.com, Mud Runs and CrossFit are in the top 5 fitness trends for 2013. Other popular fitness activities include Dance Fusion and Pound (essentially, air-drumming). Sound like some pretty cool activities to get in a sweat session with, huh? Interestingly enough, Zumba has dropped down on this list.

Just about everyone has heard of Zumba. This fitness craze involves whole-body movement to music with a quick tempo. This exercise does not require one to be fit before beginning a class. All you have to do is bring yourself and have fun! No training involved. This type of fitness craze that can include those of all fitness levels is one I hope to see more of in the future.

If you are fit and looking to become part of a popular fitness activity, any of the above activities could be for you. If you are a beginner looking to become fit or lose weight, Zumba could be a great fitness activity to get you started on your fitness journey. Just take the first step and search for classes taking place in your area!

Source: abcNEWS

 

Hannah Miller

Blogistics

Posted on October 4, 2013 by Buddy Broncho

Running Posture

It seems so easy to walk out the door and get started with a light jog around the corner. But to some, running can be misunderstood and as a result runners practice poor posture which can eventually lead to joint discomfort or even an injury. Your running posture is the way you position various parts of your upper body as you run. Along with your running stride (the length and frequency of your steps), posture contributes to your overall running form. This post is a simple reminder and lesson on correct running posture.

Running Checklist

Head– Runners should want to keep their head erect while looking straight ahead with your eyes facing forward and looking 20-30 yards ahead of you. Keep your eyes on the prize! But if you’re using a rough or uneven surface, as with cross-country, trails, or sidewalks, look down periodically to see where your next step is going.

Shoulders– Keep your shoulders relaxed and straight, aligned with your body. The tendency with many is to slouch a bit or lean back, but resist that urge.

Arms- Your arms should move smoothly at your side, and NOT crossing in front of you, with your elbows bent at 90 degrees.

Torso- With your head looking forward and your shoulders low and relaxed, your torso and back naturally straighten to allow you to run in an efficient, upright position.

Hips– Your hips are the center of gravity. They should be in a neutral position, and it’s best to avoid letting them lean forward or backward.

Feet- To run well and efficiently, runners need to push off the ground with maximum force every stride. With each step, your foot should hit the ground lightly, landing on the mid-foot region and rolling off the front of the foot. Your heel should still touch the ground briefly. However, it should not carry a large weight load. Most of your weight should be directly above your mid-foot.

Ade Amuda

Blogistics

Posted on September 27, 2013 by Buddy Broncho
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