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7 Craziest Things Fitness Instructors Want You to Do

7 Craziest Things Fitness Instructors Want You to Do

As if jumping into a fitness class or session isn’t scary enough, it often seems like fitness instructors have all sorts of requirements that can be very intimidating. The truth is, many fitness instructors make requests because their suggestions work. They want you to succeed in living a healthier life overall, and sometimes that means you need to do crazy things.

Check out these 7 crazy (but helpful) requests fitness instructors sometimes make:

Crazy Thing #1: Get Comfortable With Your Body

Believe it or not, being uncomfortable with your body can keep you from getting fit and living a healthier life. When your fitness instructor suggest you accept your body and learn to be comfortable in your own skin, they are actually offering you benefits like:

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  • Exercises to improve sexual stamina and sex life
  • The ability to understand your body’s signals and respond appropriately
  • Confidence needed to take your fitness to the next level
  • Greater flexibility

Take your instructor’s advice of getting comfortable with your body. As a result, you can reach a whole new level of being comfortable with healthy living too.

Fitness Instructors

    Crazy Thing #2: Workout At Home Too

    Homework is the worst part of taking any class, but it really is important. Your fitness instructor will probably assign you exercises or workout routines to perform on the days when you are not coming in for sessions or classes. They may expect you to work out on week days or multiple times per day.

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    There are good reasons for this. Working out throughout the day increases muscle tone and endurance levels. It also makes exercise part of your daily routine, which is a great habit to get into. If you find that the homework your fitness instructor gives you cannot fit with your lifestyle, let the instructor know. They may have adaptations that will work for you instead.

    Crazy Thing #3: Change Your Diet

    Healthy lifestyles rarely involve eating whatever you want. Likewise, effective workouts require effective healthy eating plans to support muscle growth, needed energy levels, and much more. If your fitness instructor offers advice on healthy eating plans , they aren’t actually being crazy or nosy. Instead, they are offering you the opportunity to really maximize your health efforts.

    Crazy Thing #4: Set Better Goals

    When fitness instructors say your goals are unrealistic, they probably aren’t trying to be mean. The truth is that fitness experts typically know a lot about body limits, muscle growth, flexibility, and the way that bodies become healthier and more fit. By helping you set more realistic goals, fitness instructors can help you work your way up to any goal – one step at a time.

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    A helpful response to a fitness instructor’s suggestion you are dreaming beyond reality is to ask them what they think an attainable goal is. You can also let your instructor know that your goal is still your goal, but ask them what mini-goals need to come first and what time frame they believe your body can succeed in. Responses like these help fitness instructors to do their jobs and help you to maintain your confidence and motivation.

    Craziest Things Fitness Instructors Want You to Do

      Crazy Thing #5: Use Etiquette In Group Classes

      Having fun and feeling free to be you on your fitness journey is important. However, if your fitness instructor has crazy rules about being on time, not talking, wearing certain clothing, or other etiquette matters, listen up. Chances are you are not your instructor’s only client. You might even be participating in group classes. That means it’s not all about you. In order to ensure that all clients receive the best instruction, instructors often have to put rules in place. Be polite and respectful for yours’ and everyone else’s sake.

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      Crazy Thing #6: Add in Supplements

      Although not definitely necessary, sometimes supplements can be very helpful in the process of getting more fit. Not all fitness instructors enter the side of fitness that involves supplements or nutrition, but some do. If instructors suggest supplements, do your research. They might have good ideas, after all.

      Crazy Thing #7: Challenge Yourself

      It may feel like a challenge just to try to get fit. So when your instructor asks you to challenge yourself, they may seem unrealistic or naïve. Many instructors are right though. You have to do more than just show up in workout gear. You need to push your physical limits to develop endurance, increase strength, and improve flexibility. So listen up and get ready: the hard, crazy way is sometimes best.

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      1 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp 2 Top 9 Foods for Incredible Brian Health And Brain Power 3 12 Best Brain Foods That Improve Memory and Boost Brain Power 4 13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride 5 8 Best Cardio Workouts for Efficient Weight Loss

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      Last Updated on February 21, 2019

      Top 9 Foods for Incredible Brian Health And Brain Power

      Top 9 Foods for Incredible Brian Health And Brain Power

      Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

      If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

      When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

      In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

      1. Salmon

      Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

      It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

      Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

      Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

      Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

      Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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      2. Blueberries

      Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

      Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

      Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

      Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

      Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

      3. Turmeric

      Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

      Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

      Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

      Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

      Curcumin has also been shown to:

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      • Increase blood flow to the brain.[6]
      • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
      • Increase DHA availability and synthesis in the brain.[8]
      • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

      4. Coffee

      Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

      Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

      Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

      Coffee can also:

      • Improve alertness and concentration.[10]
      • Help with neurodegenerative disorders like Parkinson’s disease.[11]
      • Reduce your risk of depression.[12]
      • Improve your memory.
      • Provide short-term boost in athletic performance.[13]

      5. Broccoli

      What was your least favorite food as a kid growing up?

      Most likely, broccoli was your answer.

      Broccoli may not have been your top choice, but it might be the top choice for your brain.

      Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

      Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

      6. Bone broth

      Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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      Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

      Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

      Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

      Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

      With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

      Look for high quality, organic bone broth for the best results.

      7. Walnuts

      Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

      Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

      Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

      Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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      8. Eggs

      For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

      Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

      Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

      9. Dark chocolate

      You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

      Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

      Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

      Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

      Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

      Conclusion

      Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

      In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

      If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

      More Resources About Boosting Brain Power

      Featured photo credit: Unsplash via unsplash.com

      Reference

      [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
      [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
      [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
      [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
      [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
      [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
      [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
      [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
      [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
      [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
      [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
      [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
      [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
      [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
      [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
      [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
      [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
      [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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