Very few people are
aware of how vital magnesium is for overall health. After oxygen, water, and
food, magnesium may be the most important element needed by our bodies,
activating over 300 different biochemical reactions necessary for your body to
function properly.

Studies show that most
people regularly take in about half of what they need and that over 8
out of 10 people do not take enough daily magnesium for even the minimum daily
amounts recommended. Recent research has revealed that this lack of magnesium
may put your heart – and your health – at significant risk.

The multiple health
benefits of magnesium include transmission of nerve impulses, body temperature
regulation, detoxification, energy production, and the formation of healthy
bones and teeth. 

Women of all ages
benefit immensely from the intake of magnesium. Besides keeping osteoporosis at
bay, magnesium health benefits in women include relief from symptoms of
menopause and premenstrual syndrome (PMS).

The other crucial health
benefits of magnesium include protein synthesis, relief from bronchospasm
(constricted airways) in the lungs, and improvement of parathyroid function. It
boosts the bio-availability of vitamin B6 and cholesterol, improves muscle functioning,
and prevents osteoporosis, insomnia, constipation, heart attacks, hypertension,
constipation, migraines, kidney stones, and gallstones.  

Good dietary sources of
magnesium include nuts (especially almonds), whole grains, wheat germ, fish,
and green leafy vegetables. As with most nutrients, daily needs for magnesium
cannot be met from food alone which is why magnesium dietary supplements are
recommended as well.

Early symptoms of
magnesium deficiency include:

• body aches




• leg cramps




• fatigue or low energy




• restless sleep




• headaches and migraines




• muscle twitches




• chronic constipation




• insulin resistance




• severe PMS, and more.

Left
untreated, a magnesium deficiency can lead to more life-threatening conditions
such as hypertension, heart disease, stroke, type 2 diabetes, osteoporosis, and
others.  ]]> http://www.leanimages.net/news/2012/01/magnesium-cedar-park-round-rock-pflugerville-georgetown-personal-trainer-bootcamp/feed/ 0 http://www.leanimages.net/news/2011/12/pflugerville-round-rock-georgetown-get-results-in-2012-personal-training-and-boot-camp/ http://www.leanimages.net/news/2011/12/pflugerville-round-rock-georgetown-get-results-in-2012-personal-training-and-boot-camp/#comments Wed, 07 Dec 2011 19:54:06 +0000 LeanImages http://www.leanimages.net/news/?p=809 Each year resolutions are made to lose weight or eat healthier, and get back to the gym.  And 80% of those resolutions are never achieved.

People go on super strict diets, being hungry all the time.   Since they feel so deprived they can’t maintain the diet.   Then go the gym and overdo it, get so sore or injured.  They get discouraged when the reality of their fitness level set it.    So within a few weeks or a month, they give up, once more failing in their fitness goals.

So how can we be successful in 2012 for health and fitness goals? 

• Set a realistic goal, such as “I want to lose 10 pounds or 1 pant size in 2 to 3 months.    If the goal is unrealistic it cannot be achieved therefore setting you up for failure.
• Break the goal down into manageable pieces.  Start by either changing some of your eating habits or exercising but not both together.  After a few weeks, then add the other piece of the program.
• change your eating habits first  by adding more fresh fruits and vegetables into your daily eating.   Then omit high sugar and fatty foods from your daily food intake.   This way you make smaller changes and not such drastic changes it is more manageable.   Also start learning about portion sizes.   Our idea of a portion size has gotten much bigger than it should be therefore we take in many more calories, i.e. gaining weight.
• Start going to the gym or your workout program 4 days per week.  Start with 30 minutes per day.  Use 2 days for cardio and 2 days for strength training.  Start off with what you can handle.   Don’t try and run a marathon the first week.
• Recruit a friend.   This is help keep both of you on track and accountable to yourself and each other.
• Set up time on your calendar.  Make your workouts a part of your week routine.  Find a convenient time when you can go.   If it is on your calendar, that time is blocked off for you.
•  Incorporate enjoyable activity as exercise such as riding your bike, roller blading, or dance.  If you love the outdoors, then take your workouts outside when the weather permits.
• If you need help putting together an effective program consider hiring a well qualified personal trainer to build you a program to meet your needs.   Or you and a friend could split the cost of the trainer to save you money and learn correct form.
• Be patience, focused and stay positive.

Tone and firm up the body?

Build strength and endurance
Reduce body fat?

Come join SWAT Boot camp at wilco park in Cedar Park for the highest quality trainer, and best overall workout.   Lots of modifications, different intensity levels for various fitness levels, and safety as a high priority.

 Train all ages and fitness levels..

We also offer group personal training and bootcamps

in a large wok, spray pam and 2 tbsp healthy oil. 
saute 2 gloves of  shallots and 2 tbsp chopped garlic , add rice and drained red beans,

season with sea salt…

makes approx 8 servings.

it will  last all week as your healthy carb

Very exciting!

 Watch our mini video…

click on picture and check out power squats

This week: 5oz chicken breast cutlets and 4 oz salmon

Ronzoni high grain pasta with red beans stirfried in 1 tbsp of coconut oil and 1 tbsp of chopped garlic and sea salt.
I made 7 servings and each serving is approx 9 grain of fiber and about 250 calories

Stir fried green string beans with 1 tbsp olive oil and garlic and sea salt.

Here’s a fast and simple way to know if you’re really eating a single portion.

Carbohydrates

• What it is: As the body’s main fuel source, carbohydrates help build energy for the brain and muscles. Carbs  include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes.
• Portion Size:  A fistful is equal to one serving of carbs (this will increase if you’re training intensely).

Protein

• What it is: Protein helps build muscle and maintain the immune system. Protein  sources include fish, chicken, turkey and beef.
• Portion Size:  A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 – 1 gram per pound of body weight per day)

Fat

• What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar.
  Healthy fats  include olive oil, avocado and nuts.
• Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving)

With 20 years backing each trainer, you are getting the best trainer, knowledge, safety, and modifications as needed.

We offer outside and inside bootcamps for Plugerville folks at our Round Rock location.