The ultimate destination for all things fitness, mindset and business development. We believe obtaining a balanced lifestyle is about more than just physical strength, it is about mental resistance and entrepreneurial spirit too. Dive into our expertly crafted articles that will help you script a stress-free schedule, sculpt a stronger body, develop a sharper mind and build a thriving business. Leaving you feeling fit for business and fit for life, with more energy, more confidence and more focus.
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⌃Use this link to reserve your FREE seat at our Fit For Business and Fit For Life Virtual webclass. There is one comprehensive framework that will accelerate your success, and that is having a bespoke fitness & lifestyle PLAN that positions. WHAT to do, WHEN to do it, & HOW to do it.
Boost Your Workout with a Weighted Vest
Hey there, busy professionals! Ever noticed those cool-looking weighted vests at the gym? They're not just a fashion statement—they can significantly enhance your workout, giving you better results in less time. Here's why weighted vests are a game-changer and how they can fit into your busy schedule.
Why Use a Weighted Vest?
Adding a weighted vest intensifies your workout by increasing your body's mass, which challenges your muscles, cardiovascular system, and bones. Whether you’re into CrossFit, callisthenics, or just a good cardio session, a weighted vest can elevate your performance.
Benefits of Weighted Vests
- Enhanced Cardiovascular Health: Increases heart rate and boosts endurance.
- Increased Strength and Power: Promotes greater strength gains, especially for explosive movements.
- Improved Bone Density: Stimulates bone growth, reducing fracture risks.
Precautions
- Avoid Overloading: Start with a manageable weight.
- Listen to Your Body: Reduce weight if you experience pain or excessive soreness.
- Ensure Balance: Use a well-designed vest for even weight distribution.
Best Exercises for Weighted Vests
- Cardio: Intensifies walking, running, and cycling.
- Plyometrics: Enhances jump squats and box jumps.
- Calisthenics: Makes dips, planks, and burpees more challenging.
Final Thoughts
Integrating a weighted vest into your routine can maximize your workouts and offer long-term health benefits. Try it out, feel the burn, and watch your fitness level soar. Your future self will thank you!
The Type of Calorie Matters: A Deeper Dive into Weight Management
Hey busy professionals! We all know the weight management formula: burn more calories than you consume. But did you know that the type of calorie matters as much as the total number? Let's explore why 200 calories of cake aren't the same as 200 calories of chicken.
The Thermic Effect of Food (TEF)
TEF is the energy your body uses to digest, absorb, and metabolize food. On average, about 10% of the calories you consume are burned during this process, but TEF varies by macronutrient:
- Protein: Burns about 30% of its calories during digestion.
- Carbohydrates: Use 5-10%, with fibre-rich carbs burning up to 20%.
- Fats: Only 3% of their calories are used in digestion.
Breaking Down the Numbers
On a standard 2000-calorie Western diet (15% protein, 60% carbs, 25% fat):
- Protein: 300 calories -> 90 calories used for digestion
- Carbs: 1200 calories -> 90 calories used for digestion
- Fats: 500 calories -> 15 calories used for digestion
- Total TEF: 195 calories or 9.75% of intake.
On a high-protein diet (50% protein, 25% carbs, 25% fat):
- Protein: 1000 calories -> 300 calories used for digestion
- Carbs: 500 calories -> 38 calories used for digestion
- Fats: 500 calories -> 15 calories used for digestion
- Total TEF: 353 calories or 17.7% of intake.
That's an extra 158 calories burned daily without changing your total calorie intake!
Whole Foods vs. Processed Foods
A 2010 study found that whole foods require more energy to digest than processed foods. Whole foods are typically higher in fibre, which boosts TEF naturally.
Spice It Up!
Spices like cayenne pepper, chilli powder, and ginger can further increase TEF, giving your metabolism a little extra kick.
Celebrate with Ice Cream! 🍨
National Ice Cream Day falls on July 21st. Enjoying a moderate portion of ice cream can be a satisfying reward, especially if paired with a high-protein meal. Opt for protein-enriched ice cream or frozen yogurt to keep your TEF higher while treating yourself.
The Takeaway
Next time you’re counting calories, remember: it’s not just about the numbers. Focus on high-protein, whole foods and metabolism-boosting spices to optimize your diet for better results without drastic calorie cuts.
Stay healthy and keep thriving!
Deskercise: Boost Productivity and Health with Chair-Based Workouts
Hey busy professionals! We’ve all heard it before: sitting is the new smoking, but what if you're tied to a desk job? Enter chair-based exercises, or "deskercise," to save the day! These workouts improve mobility, health, and productivity without leaving your workstation.
Why Chair-Based Exercises Work
- Increased Mobility: Prevents stiffness and maintains joint flexibility and muscle strength.
- Boosted Energy Levels: Enhances blood flow and reduces fatigue, making you more alert.
- Improved Mental Focus: Releases endorphins, improving mood and cognitive function.
- Enhanced Creativity: Alternating tasks and incorporating movement stimulates the brain.
How to Get Started
Choose a stable chair without wheels for safety. If using a chair with wheels, ensure it’s supported and immobilized.
Effective Chair-Based Exercises
- Knee Raises: Lift one knee towards your chest, alternating legs. Engages core and improves lower body strength.
- Scissor Kicks: Sit on the edge, lean back, extend legs, and cross them in a scissor motion. Targets abs and hip flexors.
- Mountain Climbers: Hands on desk, alternate bringing knees towards chest. Boosts heart rate and strengthens core.
- Seated V-Sits: Sit on the edge, lean back, lift legs to form a V shape. Engages core.
- Core Rotations: Twist torso to the right and left while sitting upright. Enhances oblique strength and spinal flexibility.
How They Work
These exercises target the core, crucial for stability and balance. Start with four sets of 10 reps for each exercise, increasing reps weekly for continuous improvement.
World Hammock Day
Monday, July 22nd was Hammock Day! While hammocks aren’t ideal for deskercise, they can inspire creative workouts. Try hammock yoga poses or "sway-ups" for fun!
The Bigger Picture
Incorporating chair-based exercises into your daily routine promotes a healthier, more active lifestyle, boosting both physical health and productivity. So, next time you’re at your desk, take a moment to get moving. Your body—and your boss—will thank you!
Fit For Business and Fit For Life Webclass
Whether you are a busy Business owner, consultant or entrepreneur who wants to improve functional fitness, lose body fat or tone up. You must create a version of yourself that is fit to perform to maximise your personal, business & financial gains.
There is one comprehensive framework that will accelerate your success, and that is having a bespoke fitness & lifestyle PLAN that positions. WHAT to do, WHEN to do it, & HOW to do it. There are 6 core elements we will cover:
Core Elements for Personal and Business Efficiency:
- Mind: Understand your core values and goals. Align your mindset with simple risk management practices for success and motivation.
- Meals: Nutrition is key. Focus on quality, quantity, timing, and type of food. Treat nutrition like a strategic investment.
- Movement: Essential for health, movement prevents breakdown and maximizes returns. Approach physical activity like a financial investment.
- Moderation: Rest and recovery are crucial. Balance your efforts with adequate downtime.
- Monitoring: Monitor your progress to see improvements and make adjustments. Vary routines to avoid complacency.
- Method: Develop a personalized method that works for you. Consistency and persistence turn goals into sustainable habits.
Thank you for reading this week's issue of Fit For Business, Fit For Life Network - have a great week filled with Performance, Passion and Prosperity!
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