Maximize your number of steps every day

Never underestimate the power of walking! By just taking time to walk every day, you can have a positive impact on your health and fitness goals. Do you want a fun, effective and social activity that will help you integrate the exercise into your daily program? Try to walk more every day! Here, fitness specialist Samantha Clayton reveals how you can maximize your number of steps every day.

Why to fall in love with walking?

Walking can be fun, especially when you are with a friend.

If you belong to the group of those who reject the idea of ​​walking as exercise due to low intensity, think again. While walking is not a high intensity exercise, it is by nature a cardiovascular exercise and it activates you, making it the key to achieving your goals.

It is an exercise that most people can do and is a perfect first step so that even those who are not active at all can start climbing the stairs of the fitness staircase. When you start a simple activity like walking, you can become more active.

Walking has no cost, needs little skill and can be easily adopted in your daily schedule.

3 ways to increase your number of steps and add more walking to your day

1) Change simple habits like park just outside the shops, get off the bus one stop earlier, prefer the stairs from the elevator or walk to your colleagues' desk instead of sending an email.

2) Make informed decisions to walk on the spot when you talk on the phone, get up from your office sometimes in the day and walk for 5 minutes, or take a walk for your lunch break. Take some time (15-20 minutes) on the treadmill and start to be active at home, cleaning or pruning!

3) Set your personal goals like climbing the stairs as many times as you can in the day, walking for 5km, taking your dog out for 40 minutes or walking for two minutes during your breaks during the week . All of this will help increase the number of your steps significantly.

Do you walk fast enough?

If you find it hard to work out, consider increasing the pace at which you walk. Below are four different rhythms:

K = Social Walking . A slow pace at which you can talk.

Z = Live Walking . It requires about 60% of your effort. You can still talk, but you can be more relaxed.

C = Fast walking . Requires about 70-80% effort and makes talking very difficult. It requires about 70% of your effort and it will be very difficult for you to talk about.

Δ = Dynamic Walking . You can not discuss and maintain the fastest pace. Try to add some hills / hills to your route. 

The best way to control your everyday steps

Using a simple pedometer or application on your mobile will help you control your footprints, as it is impossible to measure 10,000 steps on your own. There are a lot of modern gadgets but I would suggest you find someone you can put on your sweatshirt, wear it or have it in your pocket so your every step counts! 

The Story of CR7

The Story of CR7

In partnership with Cristiano Ronaldo, Herbalife24 has developed a new sports drink to rapidly fuel your workouts and enhance hydration. With natural flavors and colors, #CR7Drive is a modern sports drink, light tasting and formulated to fuel the drive in all of us.

CR7 Drive is available through Herbalife Independent Members in North America and select countries in Europe.

Stephen Harris, stephenharris77@outlook.com , 336-423-3510

My coach and friend.

       My Coach Shatika,

After I done my daily work. I stopped by my nutrition Club to get me a shake, tea, plus a protein bar before I went home. My coach and I set down and talked about business and about daily life.

We were talking about the nutrition club and how much it has come along from the time we got started in this club. Each day we are adding something new to the club to make it look much better.  We have not yet had the grand opening.  My coach is already having customers come by and get products.

Just think how busy this club is going to be once we have a grand opening and people do know where we're at. It is going to be the best nutrition Club in town. It's going to be very busy everyday I believe it because I see it in a vision already.

And the reason why I think this club is going to be the best. It's because we put people first.  If we put them first, show that we care for them and we are there for them.  They will come.

Come out and support Shatika me and the team in the grand opening on April 3rd between 2 and 5 p.m.  Hope to see you there.

Shatika does Zumba classes at 6:30 p.m. to 7:30 p.m. on Tuesdays, Wednesdays and Thursdays come out and support us and have fun plus meet new people while having fun and losing the pounds.

Contact shatika for more information about her classes at 336 312 6374.

Nutrition Story, Puttting down the new tile.

      We are getting much closer to the grand opening. We were putting down the tile as you see in the picture tonight. We started at 12:30 and finally got done around 8:30 tonight.  Around 6:30 -7:00.  We stop and took a little break and had chicken wings.

Stop by and have a nutrition shake.  Let's us help you reach your nutrition goals. 


Stephen Harris
336-423-3510
stephenharris77@outlook.com
TransFormation Nutrition

 

The One Kind Of Vegetable That Will Ruin Your Health

The One Kind Of Vegetable That Will Ruin Your Health
You should always be eating you vegetables! Vegetables are my favorite and they should definitely be your favorite too.
You should be consuming those veggies with every meal, every day… But, there is one kind of vegetable that you should NEVER eat and this is.. canned vegetables
Canned Vegetables are the enemy. You think they’re good for you because they’re vegetables but in reality they are horrible!
Why Are Canned Vegetables So Damn Bad?!
Canned vegetables contain additive, preservative, BPA and Histamines.
Additives and preservatives are used to give these canned vegetables a long shelf life.. So they’re pretty much used to make food companies money and take away from our health.
These chemicals can lead to many sicknesses, illnesses and other things that are Absolutely No Good! Some side effects include, but are not limited to headaches, nausea, acne, rashes, heart problems and even cancer.
BPA is a chemical that is used to make plastic. This chemical makes its way into your canned vegetables through the whole canning process. As you can guess, we should not be eating chemicals that are used to make plastic.
Side effects include but are not limited to damage to your brain, hyperactivity, altered immune function and even a stimulation of prostate cancer cells.
Our bodies naturally release Histamines when we have an allergic reaction. Histamines cause dilatation of the blood vessels, rashes, Itching, etc. The allergic reaction is telling our bodies that we are doing something wrong, therefore, eating foods that cause these reactions is not a good idea..
Always Eat Your Vegetables, But Definitely Not Canned Vegetables.
If you find yourself in a bind and can’t get fresh vegetables, turn to frozen. Frozen are superior to canned because they are usually frozen at their peak and are not used as a scientific experiment like canned vegetables are.
Fresh is Always Best! Growing Your Own Is Always Better!
Eat Good - Look Good - Feel Good - Live Good

 The One Kind Of Vegetable That Will Ruin Your Health   OR  Power & Purpose

The Zumba Ladies

     

       The Zumba Ladies were having so much fun tonight with (Zumba).  They made their self a video cutting up.  That let you know there is more to Zumba and just dancing you have fun, you cut up and you hang out with your great friend. In return, you are able to lose the weight.

       In the future if you would like to take some of these classes with Shatika and the ladies.  Please don't hesitate to message me or inbox me and/or Shatika.  

Zumba Cless. (video)

     Here is my #336-423-3510 or message me

       Hope to see you at the next class let's have fun.

5 Ways to Burn More Body Fat

Question: I would prefer to avoid all conventional cardio training if possible. What lifting exercises can I do that more or less mimic cardio?

As long as you're not training for an endurance sport, it's more than feasible to replace traditional cardio with lifting. However, the exercises you choose, while important, are not the main factor in determining the cardiovascular training effect; the key is how you perform them. Follow these guidelines to turn your lifting program into a fat-burning frenzy.

Use Basic, Multijoint Exercises

Use squats, deadlifts, bench presses and bent-over rows to involve as much muscle mass as possible. Some non-traditional exercises used by strongman competitors, like the tire flip and farmers walk, are other great options.

Train Circuit Style

Alternate upper and lower body exercises to spread the fatigue to your entire body. Minimize rest between sets to keep your heart rate up and to force your body to switch from using the anaerobic energy system, which normally supplies energy for lifting, to the aerobic system.

Circuits Need to Last 2-5 Minutes

It takes two minutes for the aerobic system to kick in, so sets need to last at least that long. Use 6-8 exercises for 10 reps each with a controlled, even tempo. Each set should last about 45 seconds. At the end of the circuit, take a 2-3 minute rest; this will make the workout similar to interval training on the treadmill or bike. You will need 20-30 minutes of work time to see cardiovascular benefits, which translates into 6-10 circuits, three times per week

Reduce Weight 

Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And don't go to failure on each set, as this causes too much fatigue and likely won't allow you to complete the circuit. Choose a weight that will leave you 2-3 reps short of failure. You'll be able to gain strength and size with this rep range once your endurance and cardiovascular fitness improve.

Get Your Priorities Straight

If developing strength and size are your chief objectives (as opposed to burning fat), this style of training is probably not the best option for you. Straight sets are far more effective for those goals.

Cardio By Design

Style                 Full-body circuit
Circuits         6-10
Exercises per circuit 6-8
Reps per set         10
Frequency         3 times per week
Exercises         Multijoint exercises