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Carolina Woman Fitness

The Truth About '10,000 Steps' A Day. If you buy a smart pedometer or fitness tracker like a Fitbit, chances are the device will encourage you to take 10,000 steps a day. But do you really have to walk this much to be healthy? Experts say that while 10,000 steps a day is a good number to reach, any amount of activity beyond what you're currently doing will likely benefit your health. We just want people to get up, and get started, any amount of activity that you can do today that you didn’t do yesterday, you're probably going to start benefiting from it. This is were setting a step goal is a good thing to do, but there is one problem with it. I was talking to a woman at the club and she walks her 10,000 plus steps every day. Yet the other day she had to sit on the floor to tie her shoes and she could not get off the floor. She had to crawl over to the steps, which in her words was really hard for her to do. Her next task was just as challenging, she had to pull her self off the floor with the railing of her steps. She was telling this story with tears in her eyes saying she was really confused, she said she walks between 10,000 and 15,000 steps everyday and she could not figure out why she was unable to do three simple task which were stand up off the floor, crawl, and pull her own body weight up. This is when I asked her what does she do in the form of weight training, she said nothing. She said her doctor told her she just needs to walk everyday and that is what is best for her age. She is in her 60's, at any age people need to be able to sit and stand, you need to be able to reach the floor to pick things up. So this is where doing only steps will not cut it in the form of a workout program, all workouts should include some of these basic movements this way you can still do basic activities like tieing your shoes when you get older.
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3 steps to fit into your Skinny Jeans
Every woman has at least one pair of "skinny jeans" in the closet — faithfully hoping to fit back into them…
Yet hidden research reveals it is actually 9X harder for you to lose your stubborn lower body fat that's keeping those jeans in the closet… Unless you master the 3 nutrition strategies.
BTW — 9 out of 10 women I showed this to were totally ignoring step #1.
The 3 steps covered in this eye-opening article are designed to switch on something called Beta Receptors that naturally and automatically release trapped fat on your thighs, bum, hips and even the backs of your arms.
Tip #1:
NEVER Make This Fat-Storing Breakfast Blunder
When you imagine a perfect “healthy breakfast”, what do you see?
Maybe you’ve heard or even believed that a healthy fat-burning breakfast is something like orange juice and a whole-wheat bagel with peanut butter? Some oatmeal and yogurt? Or perhaps some whole-grain cereal with skim milk?…
After all, that’s what we’ve been trained to believe by the industrial food companies, right?…
However, that kind of high-carb breakfast instantly destroys your ability to switch off your fat-trapping Alpha receptors, as we’ll see in a minute…
Now, you may believe that skipping that high carb breakfast will result in low energy, brain fog and hunger pangs. However, that is ONLY because your body is not YET adapted to releasing and burning your stored fat for fuel, and is still depending on the carbs you eat. A high protein breakfast like Spinach Egg Avocado omlet.
Nonstick cooking spray
(1-ounce) baby spinach, chopped
1 eggs
1 egg whites
salt, pepper
1 ounces shredded pepper jack cheese
1/4 avocado, sliced
As soon as you train your cells to switch to fat burning mode, you’ll immediately notice daily weight loss both on the scale and in the mirror — especially on areas of your body that used to hold onto stubborn fat!
Tip #2:
Don't Say NO To This Common Meal-Timing Mistake
(it RUINS fat metabolism)
If you exercise, trainers and nutritionists around the world will tell you how important it is to “refuel your body after your workout” with high-protine foods like smoothies and protein shakes.
Yet when this advice is completely disregarded it shuts down fat-burning after your workout!…
And by doing this — fasting for 4-5 hours after your workout — has been shown to suppress your fat-trapping Alpha receptors.
That means you do need the fancy post-workout snacks to fuel your workout, because you will need this to be able to release and burn trapped fat from your stubborn trouble spots to provide you with the fuel you need!…
Avoiding food for 4-5 hours after working out also causes your body to store more fat after your workout, which will react with your Beta receptors to not accelerate fat loss!
Tip #3:
Avoid This Trendy Diet (it LOCKS fat in your trouble spots)
It’s only logical to think that eating fat will make you fat — except it couldn’t be further from the truth!…
To get the energy for your day and your activities, you’ve got two choices…
Carbs or fats.
Those are the only two “macronutrients” that can give you energy. Even if you eat just protein, your body will convert it to carbohydrates to meet its energy needs through something called gluconeogenesis.
So if you fall victim to the low-fat diet gurus, you’ll be forced to eat carbs for energy. Which is exactly what the low-fat pre-packaged diet food industry is banking on!…
In fact, “low fat” foods are packed full of carbs, just to make them palatable…
However, as soon as you eat carbs, you release more of a hormone called insulin, which locks fat in your cells!
Yet research shows that as little as 4 days on a reduced carb diet — eating the right proportion of tasty carbs, at the right times — will suppress your Alpha adrenoreceptors. And as we’ve already seen, your Alpha receptors are what’s trapping the fat into your most troublesome body parts, and holding you back from the body you deserve!
As you can probably see by now, your Beta and Alpha receptors are what make the difference between a slim and shapely lower body, or being saddled with embarrassing bulges on your thighs and bum.
And most of the popular weight loss advice you’ve been hearing actually activates your fat-trapping switches and blocks your fat burning switches! Which is why stubborn lower body fat has never been your fault.
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Skip the situps and box your way to a six-pack

One of the fastest ways to work your abs and burn a ton of calories: Throw some punches.

Boxing is an amazing abs workout. Your arms are moving, but your core muscles are creating the explosive speed and power behind each punch.

Unlike planks and situps, it's a great cardio workout, too. Boxing requires total-body coordination and movement so you'll rev your metabolism and jack up your heart rate in the process.

Try it for yourself. Add some boxing drills to the end of your routine or perform it during rest periods for an all-out assault on belly bulge. You'll perform four quick jabs followed by two powerful uppercuts. The jabs require your back and abdominal muscles to stabilize as your arms move, while the uppercuts call for powerful rotation through your hips and obliques. Go hard and go fast, and you'll hit every last muscle in your midsection.

4-week program meets two days a week workouts are one hour
Tuesday and Thursday 9 am group starts February 24th

$129 for members
$159 for non-members
Price Includes gloves and wraps 
After your initial training it will be included in our training memberships.

(If you can not make the group times, you can do 3 one on one training sessions that can work around your schedule. This way you can take part in the workouts when they get added to the schedule in March)
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Are you losing your Low Carb Way?
This way of eating teaches you how to adopt a low-carb lifestyle for years to come. Find out how to make the right low-carb, high-protein choices to stay satisfied and well nourished.

Living Low-Carb is a weight-loss program that gives tips for adopting a low-carbohydrate lifestyle and tailoring a low-carb meal plan to their needs and preferences. Throughout her book, Living Low-Carb: The Complete Guide to Long-Term Low-Carb Dieting, Fran McCullough addresses criticisms of a low-carb diet and offers "real-life" stories of people who have successfully made a low-carb diet part of their lives.

How does eating Low-Carb foods work?

The Living Low-Carb plan outlines an eating system designed to help people lose weight by reducing the amount of carbohydrates they consume.

The calories in the foods you eat come from a combination of protein, fats, and carbohydrates. Carbohydrates are found in starchy and sugary (both natural and refined sugar) foods, such as bread, pasta, sweets, fruits, and vegetables. Low-carb diets, which usually require people to choose high-protein foods, such as milk, eggs, and cheese, over high-carbohydrate foods, including fruits and grains, have become more popular in recent years and have been shown to help people lose weight.

In addition to teaching you how to eat, snack, attend parties, and dine out while on a low-carb diet, McCullough provides readers with 175 simple low-carb recipes. (She is also the author of The Low-Carb Cookbook.)

A typical day on the diet might include:

Fruit and cottage cheese for breakfast
A green salad with chicken for lunch
Fruits, vegetables, hard-cooked eggs, seeds, or other low-carb snacks throughout the day
A burger without a bun for dinner
A low-carb after-dinner treat, like raspberries with chocolate

Living Low-Carb: Pros of eating this way

Some of the positive aspects of this eating style are:

Low-carb diets can work. Studies have shown that a low-carb diet can be more effective in helping you lose weight, especially when you first start dieting. And low-carb dieters' cholesterol levels tend to improve while on the diet.
Most Americans need to cut back on processed grains. "The problem really with grain foods is just that people are eating too many processed grains," says Andrea Giancoli, MPH, RD, a spokesperson for the American Dietetic Association. Processed grains include foods like sweet baked goods, white bread, white pasta, and white rice. 

Katherine Tallmadge, MA, RD, national spokesperson for the American Dietetic Association and author of Diet Simple: 192 Mental Tricks, Substitutions, Habits and Inspirations, agrees that people who eat too many carbohydrates are likely to gain weight. "Excess carbohydrates — excess anything — is going to mean excess calories," she says. And that adds up to excess pounds.

Living Low-Carb: Cons of the Diet

Living Low-Carb, like many popular diets, has certain potential drawbacks:

Your body will be going into ketosis. Ketosis is a condition in which there is a build-up of ketones, byproducts of fat metabolism, in your blood. For some people who need to lose weight, it is ideal to be in ketosis. But some people will disagrees, Ketosis is not ideal — it is a survival mechanism that the body goes into when deprived of carbohydrates. When you are in ketosis, your metabolism slows, you lose muscle tissue, your body loses minerals in the blood, and your brain doesn't work as well as it should.
Uncomfortable side effects. Eating too few carbohydrates has the potential to leave you feeling miserable, since low-carb eating can cause you to become constipated, nauseous, weak, and fatigued. Other side effects may include diarrhea, bad breath, headaches, or sleeping problems.
Cutting out healthful foods. In addition to refined carbohydrates, the Living Low-Carb diet limits some healthful foods, including milk and high-carb fruits and vegetables like bananas and potatoes. It is true steering clear of diets that make people afraid of eating healthful foods for fear of gaining weight. You should be able to eat all of the fruits and vegetables you want and still be able to lose weight. You do not want to run the risk of nutrient deficiency. When you limit the amount of fruits and whole grains you are eating, you may not be getting all of the vitamins, minerals, and fiber you need. It is recommend to take a multivitamin and a fiber supplement while you are on a low-carb diet.
Living Low-Carb might be worth trying if you want to lose weight and cut down on carbs. A low-carb diet can be healthful and balanced as long as people are choosing lean protein, incorporating some whole grains, and are consuming some fruits and vegetables.
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Thank you to everyone that worked out with us for our couples afterburn on Valentines day 2015
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Who needs Grey when you can have glutes? Awesome glutes, the glutes you always wanted! This 5 week program will whip your assets into shape! Get the BUTT you always dreamed of. 

Mondays at 9am starting Monday March 2nd
Tuesdays at 6pm starting March 3rd
$49 for Members
$69 for Non-Members

Call the club or stop by to enroll.
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Way's to shrink your Appetite

It's not enough to count calories when you're trying to lose weight. Your success depends on how fast your body burns those calories (your metabolism) and how satisfied they make you (your appetite). Here are five ways to make metabolism and appetite your allies.

No. 1. Don't skip breakfast. You're busy in the morning. It's tempting to save on those calories by skipping the first meal of the day. But if you don't "break the fast" after going without food all night, your body goes into starvation mode, slowing your metabolism. That means the next meal you eat will burn off more slowly.

No. 2. Start the day with protein. Eggs or egg whites are a good choice. Protein makes you feel full longer.

No. 3. Avoid high-fructose corn syrup. Not all sugars are alike. New research shows that fructose produces fewer of the hormones that tell the brain you're full.

No. 4. Eat beans. Beans contain "resistant starch," meaning the body has to work harder to get those calories. That means your metabolism revs up.

No. 5. Spice up your life. Studies show black pepper has a compound that prevents fat cells from forming, and jalapeño peppers may help burn fat around the belly.
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Saturday December 13th 10:00am to 12:00pm
Cost $25 per person
It is open to members non-members and their daughters.
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