caldwell gyms

Do You Push Yourself Hard Enough in Your Workout? How to Tell

I love using a 1-to-10 scale. It’s a fast way to get a read on just about anything, and exercise is no exception. During appointments with clients, I use a 1-to-10 scale to check effort and intensity throughout all parts of the workout.

The rating scale on a strength move goes like this:

1-2: Very easy; don’t really feel it.

3-4: Feels good; I could do this for a while.

5-6: Feeling it start to burn.

7-8: It is burning at an increasing rate.

9-10: It is very intense, with a deep burn; I’m not sure how much more I can do.

The Easiest Guilt-Free Cookies

No measuring necessary for these cookies, just throw the ingredients into a bowl and tweak each amount until you have a good, thick cookie consistency. Roll into balls and bake at 350 for about 8 mins and enjoy 2 after dinner for a guilt-free treat!

 

1 mashed banana

1 egg

About 1 tbsp coconut oil

1 scoop powdered peanut butter

A scoop of real peanut butter

Pinch of coconut sugar

1-2 cups Oat/whole wheat/almond flour (your choice)

Pinch of salt

 

 

 

 

5 Foods That Improve Memory

 

1. Avocado:

Packed full of monounsaturated fats, this fruit is good for so many bodily functions, and a major one being  brain function. Avo's contain vitamin K and folate which both help improve memory and concentration. 

2. Blueberries:

 These beautiful berries are super high in antioxidants as we all know, but they also majorly help protect the brain against stress thanks to their high levels of gallic acid.

3. Bone Broth

Bone broth helps everything in the body it seems, from muscles and skin, digestive tract to memory! So drink up!

4. Dark Chocolate: 

The Rowing Machine

 

One of the underrated advantages of treadmills and bikes is that they attempt to replicate something with which most people are already familiar—walking, running, or biking. The barriers to entry are low, and the task of planning and completing a workout is a little more intuitive, since most people know what those activities feel like. Those heuristics are out the door with a rowing machine, though. Do you just... pull? How far? How hard? And why does it insist on measuring distance in meters? We asked Caley Crawford, the Director of Education at Row House, for tips on getting started so that, hopefully, your experience doesn't end with you throwing your hands up in frustration and crawling back to the elliptical room.

Getting More Fiber In Your Daily Diet

Chances are you are not getting nearly enough fiber in your daily diet. On average we need about 30 grams each day (most Americans are only getting about 9g each day) for proper digestion, to avoid carrying excess weight, help with irritable bowel syndrome and other digestion or inflammation issues
 

The Benefits Of Fiber Include: 

  • Feeling full after meals
  • Helps with weight loss, you eat less calories overall when filling up on fiber
  • Better digestion and elimination
  • Fiber soaks up unhealthy fat in the body, helping to eliminate it
  • Lowers cholesterol
  • Helps control blood sugar levels

An Example Day In The Life Of An Average-Weight Woman Getting About 30g Of Fiber

A Total Body Workout Move To Try This Week

With either two dumbbells or a barbell begin in a dead lift, and upon rising, squeeze the glutes and simultaneously bring the weight up into an upright row

Back down into a dead lift and begin the move all over again. Repeat 20 times and feel the burn tomorrow!

You're working the hamstrings, lower back, shoulders and traps with this move!

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