According to a study in mice, soluble fiber, found in fruit, may help boost immunity.

There really may be some truth to the old “apple a day” adage. Soluble fiber, like that found in apples, oats and beans, may help strengthen the immune system, according to a recent study in mice at the University of Illinois. The research suggests that soluble fiber may neutralize inflammation in immune cells and help us heal faster. Though more research is needed, eating a fiber-rich diet is never a bad idea. Soluble fiber can help control heart disease and diabetes by reducing cholesterol levels and keeping blood sugar levels stable.

Our Norwell Personal Training favorite is — actually there are two great ones:

One of them is the supine bicycle on your back, twisting side to side, touching your elbow with the opposite knee. And our other boot camp favorite for the lower abdominal is to get into the plank position as though for a push-up,

Hold in your stomach for about 30 seconds. If you want a tougher exercise, you can then lower down onto your elbows(shown). Touch one knee to the ground, then straighten up, and repeat with the other.

Your pillow will still be there when you get home.

Just one more reason to join one of our boot camps. Researchers at the University of Oxford found that people who train in groups can boost their pain tolerance more than those who work out alone. The scientists aren’t sure why, but they think group exercise may contribute to an underlying endorphin surge.

Veteran Training provides the Best Personal Training & Weight Loss Boot Camp Services in Norwell, Pembroke, Hanover, Hingham, Duxbury, Kingston, Plymouth, Scituate, Cohasset & Marshfield Massachusetts.

Our Duxbury Personal Trainers know that weight-bearing exercises provide double the benefit to those looking for weight loss.

When taking your pick of aerobic exercises, know that they are all great for calorie-burning and cardiovascular health, especially if you follow guidelines for getting into your target heart rate zone. However, some aerobic choices go the extra mile for your health. These are the weight-bearing aerobic activities, and they deserve special consideration.

Once you know the differences, you can vary your exercise program to include both these options, though the weight-bearing choices will get you to your goal faster.

Weight-bearing workouts.

These exercises are exactly what one would expect from the name: Exercises that put weight on the musculoskeletal system, increasing bone mass as you work your muscles. Weight-bearing exercise is a great way to lose weight. High-impact choices include Muay Thai kickboxing, jogging, running, stair-climbing, or boot camp classes, jumping rope, and playing a sport. Low-impact choices include walking, elliptical trainers, step machines (we prefer real steps), and low-impact personal training. A huge benefit of this type of exercise is that it increases bone density, important for warding off osteoporosis, the bone-thinning disease. This is why including weight-bearing workouts is so vital now and in later years.

Non-weight-bearing workouts.

These exercises include low-stress activities such as swimming, cycling, and walking. While these put little or no actual stress on the body (and don’t contribute as much to bone-building), they can still add up to a significant number of calories burned. Triathlon cycling is a good example. It’s not weight-bearing, but participants can burn up to 600 calories in an hour, depending on the size of the individual and the intensity level.

Both weight-bearing and non-weight-bearing aerobic workouts can be key to losing weight. Our Trainers recommends three to four days of boot camp exercise for general health maintenance and as much as four to six days a week for weight loss. Also important for weight loss is interval training, alternating one minute of high-intensity activity (like running) followed by one minute of low-intensity exercise (such as walking) for a period of at least 20 minutes, with a five-minute warm-up and a five-minute cool-down as bookends. For some of our training team… this looks familiar.

When it comes to weight loss and weight maintenance, burning calories while exercising is great, but it’s also critical to increase the body’s resting metabolic rate (RMR). Accounting for 60 to 75 percent of calories burned daily, the RMR is affected by the amount of muscle in the body. The more muscle, the more calories burned throughout the day, not just during exercise. Strength-training exercise builds that muscle, plus it also helps build bone. So if your main cardio workouts are non-weight-bearing, these strength-training sessions will make up the anti-osteoporosis part of your total exercise plan.

The American College of Sports Medicine (ACSM) and American Heart Association physical activity guidelines now include strength training for all adults. ACSM recommends doing eight to 10 strength-training exercises with eight to 12 repetitions each, two times a week if you’re under 65; over 65, the recommendation is increased to eight to 10 strength-training exercises with 10 to 15 repetitions each, two to three times a week.

Note: Never strength train for long periods of time on consecutive days, as muscle needs the down time to rebuild unless with a trainer.

Over time, muscles become accustomed to a workout, so it’s important to keep pushing them by adding weight or changing the routine. If more strength is your goal, training with heavier weights is the way to go, while you can increase endurance with more repetitions at a lower amount of weight. Finally, be sure to start with the larger muscle groups first before moving on to smaller ones.

Keep in mind that weight-bearing and strength-training exercises are not about bulking up, but about building lean muscle and strong bones. The benefits — from faster weight loss to better bone health — will serve you well.

Our Norwell Personal Trainers know that everyone should learn the benefits of morning exercise. We find ways daily to stay motivated and avoid hitting that snooze button.

We all know that fitness and exercise is good for us, but when faced with the choice of a little extra shut-eye or breaking a sweat first thing in the morning, who wouldn’t choose the snooze button?

Not so fast, say experts. Before turning over and pulling up the covers, consider the fact that exercise — and morning exercise in particular — has special benefits that can last all day.

Morning Exercise: The Benefits

The advantages of exercise are obvious. It can do everything from decreasing the risk of certain types of cancer, cardiovascular disease, hypertension, diabetes, and obesity to improving sleep and lessening feelings of depression and anxiety. And yet, according to a recent report by the Centers for Disease Control and Prevention, only 45 percent of adults fulfill the surgeon general’s physical activity recommendation of 30 minutes of intense aerobic activity three times per week.

Exercise at any time of the day is better than no exercise at all, but the benefits of a morning fitness routine are plenty.

Morning exercise revs the metabolism and jump-starts energy levels, actually accelerating your ability to burn calories,” says the primary care section at the Dayton VA Medical Center in Dayton, Ohio. It gets the endorphins flowing so that when you’re finished you have greater acuity, less anxiety, improved mood, and increased ability to concentrate, all of which contribute to a better day.

Practically speaking, people who exercise in the morning are more likely to keep up with their routine, as there is less chance for other responsibilities to get in the way as the day gets busier. Exercising in the evening can make it more difficult to go to sleep, whereas morning exercisers are free to relax with their workouts complete.

Morning Exercise: Tips to Stay Motivated

There are easy steps to help you stay on track.

• Get in the right mindset. Realize that exercise is hard work. Don’t get discouraged if you don’t see immediate results. Set small goals and remember, slow and steady wins the race.
• Get organized. Lay out shoes, socks, and workout clothes the night before to make the morning as easy as possible.
• Make a playlist for days you don’t make the Norwell or Duxbury boot camp. Don’t forget an iPod, and make sure it has a variety of songs to prevent boredom.
• Rise and shine. Plug in your alarm clock across the room so that it can’t be turned off without getting out of bed.
• Exercise with a friend. It’s tempting to skip a workout when it’s just you, but if someone is waiting for you, you tend to feel guiltier about letting them down.
• Have fun. Make your workout enjoyable so you don’t dread it.
• Adapt when necessary. Set yourself up for success and schedule your workouts, but if something comes up, be willing to be flexible the Boston University Fitness and Recreation Center.

Morning Boot Camp workouts may be great for jump-starting the day, but if a conflict arises, try working out at a night time boot camp instead or adding time to the routine after the next session. Remember, the most important thing isn’t the time of day, but that you are finding time to exercise.

Would we still have the youngest generation in US history to be scheduled to die before their parents?

Last year, Americans spent $6 billion on average at the nail salon…. what if they had decided to get a Personal Trainer, Eat only organic food, get a Running Coach or signed up for a boot camp in their area? Makes you think doesn’t it…

Need a visual on how much that actually is?

 Multiply this by 6 and add those few extra millions in….