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Monthly Archives: January 2013

 
  • The best diet secrets

    We've all seen those fad diets which claim to help you drop the pounds fast, but only leave you starving and overindulging later on. Try out these diet secrets that can help you lose the weight and keep it off.

    Clean out the kitchen Dr. Oz suggested cleaning out your fridge and pantry of foods that will only ruin your diet and serve as temptation late at night. Taking away all the junk food and fatty snacks will eliminate the chance that you'll indulge and ruin your diet progress you have worked so hard to maintain. But what exactly is unhealthy? Toss foods high in trans fat and sugar. Be careful about labels that claim a product is "100 percent whole grain." Don't trust the packaging; look to the nutrition facts for the real lowdown on grain count. If the product is made with refined flour, it will be digested faster, leaving you hungry for more.

    Switch out your beverages Some don't realize how many calories they consume just in pure liquids. In fact, according to Shape magazine, the average American receives 22 percent of daily calories from drinks.

    "You could burn 200 calories exercising for 30 minutes and then put them right back into your body by sipping a sports drink or a sugar-filled latte," explained Bob Harper, a trainer on NBC's, "The Biggest Loser."

    Instead of sugary juices and sodas, swap out your beverages for healthier alternatives. Dr. Oz suggested cranberry juice instead of orange juice because it's lower in sugar.

    Eat good fats Many people who are trying to eat healthy work to avoid fats, when they're actually essential to a balanced diet. However, it's important to make sure you're eating the right types of fats. According to Shape Fit, fats improve our hair, skin and nails and actually regulate our appetites through leptin response. Monounsaturated fats and polyunsaturated fats are known as the good fats, because they are full of benefits for your heart, cholesterol and your overall health. For a diet full of healthy fats, try eating peanut butter, olive oil, avocados and nuts. Stay away from reduced fat peanut butter, as it's packed with sugar. On the other hand, avoid saturated fats found in whole milk, butter, cheese and ice cream.

    When you're not eating healthy, make sure you fit some cardio into your day to help you stay slim and trim. TRUE Fitness has a line of home exercise bikes, ellipticals and treadmills to help you get on your way to reaching your fitness goals faster. TRUE's product line gives you a smooth, durable and comfortable workout for maximum level performance.

  • What to wear for the best cardio workout

    When you participate in cardio exercise, your heart gets pumping faster and you're taking in more oxygen to provide your body with the ample energy it needs to maintain your workout. Of course, taking in more oxygen means breathing more heavily, leading to a rise in your core temperature. In other words, you start sweating. That's your body's way of attempting to cool you down. With that in mind, what you wear is going to affect your cardio fitness as well as your workout. Here are a few tips to keep in mind when you're choosing what to wear for your next workout:

    Maintain comfort
    One of the number one rules in workout attire is keeping yourself comfortable. Not only does this allow full range of motion, but it prevents chafing and skin irritation. According to LosingWeight.com, you should stick with loose fitting shirts and shorts or comfortable spandex material that allows your body to really move during exercise. Try moving your body around to see if you have full mobility in the clothes you chose to make sure your workout won't suffer.

    Choose the right fabrics
    According to Sweaty Betty, sweat-wicking fabrics are the best type of clothing for your workout. These fabrics literally wipe the sweat from your skin and allow it to travel to the outside of your clothes where it evaporates. This way, your body will stay dry and cool, helping you to finish even the most intense of workouts. Polypropylene or silk are also effective in keeping you sweat-free. Many people opt for a simple cotton t-shirt when they workout, which also works. However, make sure the fabric is breathable and not too thick. It's never great to feel slimy after an arduous bout of exercise!

    Shoe support
    What you wear on your feet is just as important as what you wear on the rest of your body. Beau Fitness suggested choosing a shoe that supports your heels, arches, ankles and even the balls of your feet. Without the proper support, your feet may start to get uncomfortable which can really impact the quality of your workout. If your feet are still uncomfortable, a slip-in insole may provide additional support. 

    Socks
    Don't forget about socks! The thickness can influence your comfort level during a workout. If your socks are too thick or too thin, blisters can form, which will make exercising much more difficult. Try out different pairs to see which ones work best for your fitness level.

    Experiment with outfits to see which is the most comfortable and works best for your style of workout on your home fitness equipment. TRUE Fitness has been providing people with durable and trusted cardio equipment for the past 30 years. They deliver simple yet superior performance and offer users preset and custom programs for a workout suited for their fitness level.

  • Foods for a healthy and hearty Super Bowl menu

    If you're hosting a Super Bowl party, guests will be expecting a hearty and delicious array of foods. After all, what's Super Bowl Sunday without the food? Typically there's greasy wings, pizza and chips to be served up for kickoff which are loaded with fat and sodium. However delicious these menu items may be, they certainly don't fall under the category of 'health foods.' In fact, according to Health magazine, the average football fan consumes about a day's worth of calories during the game. Luckily, there are foods you can offer up your guests that will be healthy and leave your guests and their palettes pleased. Here are a few Super Bowl inspired ideas:

    Lemon drop chicken wings
    Of course you can't have a proper Super Bowl party without wings. Luckily, you can still satisfy your guests without all of the fat and grease that often comes with this popular dish. These crowd-pleasers have a tangy lemon taste and are baked rather than fried. With five simple ingredients of vodka, lemon juice, sugar, olive oil and chicken wings, this recipe is a triple-threat: easy, delicious and healthy!

    Bean dip
    Dips are a game-day essential. But they don't have to be packed with calories! Eating Well suggested a southwestern bean dip that's low in fat and calories by including reduced-fat sour cream and black beans, salsa and fresh vegetables. According to The Huffington Post, beans are packed with protein, vitamins, antioxidants and no cholesterol. You could also opt for avocados in your dip for a creamy taste, good fats and fiber to keep you full.

    Chocolate-covered cereal mix
    Cover pretzels, almonds and wheat cereal (something like Chex works well) in chocolate for a sweet and salty snack that everyone is sure to enjoy. And according to OrganicFacts.net, almonds are good for the brain, lower cholesterol, reduce the risk of heart disease and even help care for your skin! Opt for dipping this delicious snack in dark chocolate rather than milk chocolate. Just like almonds, dark chocolate has been shown to be good for your heart by lowering blood pressure. The sweet stuff is also packed full of antioxidants, which fights cancer and aging.

    If time allows before the big game, jump on a recumbent exercise bike or elliptical machine to get in a quick workout and help you burn those calories. Turn to TRUE Fitness for a wide array of bikes, treadmills and ellipticals that will give you the effective workout you're looking for. TRUE delivers the best fitness equipment with preset programs to help you reach your exercise goals and keep comfortable at the same time.

  • How to measure your fitness level

    Many made a resolution in the new year to get fit and shed off those remaining holiday pounds. While maintaining a regularly healthy diet is important, breaking a sweat is equally as vital. Home gym equipment is one of the best ways to get an effective cardio workout. Doing so boosts your metabolism, gets your heart pumping and helps you lose weight often with more ease. TRUE Fitness has been providing fitness fanatics with durable, comfortable and safe treadmills, bikes and ellipticals for 30 years. Its ergonomic design, along with patented Heart Rate Control technology, provides a workout unlike any other.

    One dilemma many may face when stepping onto a treadmill is not knowing how hard they should be pushing themselves if they wish to reach their target weight. Many treadmills offer incline, resistance and speed controls, but how do you know where these numbers should be at? You first must determine your fitness level if you wish to perform to your full potential and make the best progress.

    Test your endurance
    The best way to test your endurance level is simply by running. Men's Health suggested running 1.5 miles as fast as you can while timing yourself. If you finish in 12 minutes or more, you'll want to really work on building your aerobic fitness before moving to a higher intensity. Keep up your regular cardio routine until it you find it becomes easier. Then you can gradually start adding resistance and amping up your speed to reach an improved cardio fitness level.

    It's important to remember to challenge yourself when testing your endurance and exercising in general. It will give you a good idea of what you're capable of and also work to strengthen your heart.

    "You need to move out of your comfort zone and force your heart to work harder and act more quickly in order to improve your cardiovascular fitness," explained Tim Church, professor of preventative medicine at Louisiana State University. "Your heart is like any other muscle. When it's challenged, it grows stronger."

    On the flip side, you'll want to be sure you're not overexerting yourself during exercise. If you push past your physical limitations and get extremely fatigued, form can start to slip. According to Quick Men's Guide, poor form commonly results in injury. Get to a speed in which you're still working hard, but not to the point where you're sacrificing the way in which you exercise.

  • Top five foods most associated with weight loss

    Many people rely on their home fitness equipment to lose weight. Breaking a sweat on a treadmill or elliptical can be a great way to get your heart pumping and burn calories fast. If you're looking for home gym equipment, look no further than TRUE Fitness. Our line of treadmills, ellipticals and bikes make working out both effective and comfortable. With all of our products facing systematic life testing, your equipment is sure to last for many years and give you the best workout possible. 

    But if you're still waiting to see results after making a New Year's resolution to shed some pounds, your diet may be what's dragging you down. Here are some superfoods to incorporate into your diet regimen to help you slim down:

    Oats
    According to Health magazine, oats are a great source of fiber and just a half a cup has almost five grams of healthy carbs that boost your metabolism. Instead of a calorie-packed pastry in the morning, start off your day with oatmeal, which has the fiber to keep you full all morning. But be careful to stay away from oatmeal that is artificially flavored and packed with sugar. Instead opt for plain oatmeal and add some fruit on top for extra flavoring and antioxidants.

    Apples
    An apple a day can keep the doctor away … and the pounds! Snacking on an apple before a meal can help curb your hunger and prevent you from eating more portions than you realize. Self said the fiber in apples, about four to five grams, is what helps fill you up. Try an apple plain or pair it with peanut butter for a delicious, protein-packed snack.

    Avocados
    Some people are afraid of avocados because they're filled with fat. But what some may not know, is that avocados contain good fat that your body needs. In fact, Health magazine said that this superfood is packed with monounsaturated fats that can actually tame your hunger. This versatile food can be incorporated into almost any meal. Add some slices of avocado for flavorful and healthy tacos, sandwiches and wraps.

    Coffee
    Good news for coffee addicts, a cup of joe has the caffeine to raise your resting metabolic rate by about 15 percent, according to Self magazine. This ends up being about 30 to 50 calories lost per day. Believe us - those numbers can add up!

    Salmon
    This lean fish is a superfood when it comes to losing weight. It's full of omega-3s and extremely low in fat. Pair some salmon with brown rice and vegetables and you've got a quick, healthy meal to chow down on. According to Health magazine, it's a leaner choice than red meat!

  • Workout with man's best friend

    Securing the motivation to workout can be a tough hurdle to get over. However, when you have a loyal companion by your side that is excited about getting some exercise, burning calories can become a bit easier and more fun! That's right: I'm talking about your dog.

    These furry friends can be a great support system when it comes to getting physical. Karen Soltero, a 37-year-old photographer and writer, told Women's Health magazine that it was her dog that got her up in the morning and on the road to shedding the pounds. Since working out with her pooch, she's lost 10 pounds, finished two Olympic-distance triathlons and even broke the snooze button habit. Studies have confirmed that Soltero isn't a solo case. Those who own canines are more likely to exercise regularly than those who aren't dog owners. Here are a few ways you can incorporate your dog into your cardio routine:

    Swimming
    This cardio exercise works virtually every muscle in the body, is easy on joints and improves endurance while strengthening the heart. Give your pup the same benefits of this workout by bringing him or her along! She Knows suggested playing fetch with you and your dog in the water to increase resistance and get your heart pumping a little faster.

    Running
    Have your pet alongside you while you go for a run! (Let's just hope he/she doesn't spot a squirrel). Dogs are great running partners due to their natural athletic ability. And what dog doesn't go crazy when they see their leash pulled out? If you're into running longer races, there are dog 5K and 10Ks available for those animal lovers out there. But just like you, they need to be trained to run long distance races. It's a great workout for you and your dog!

    Play fetch … both of you!
    Instead of watching your dog chase after the ball, race him to it! These bursts of speed work as a great cardio workout and helps you burn calories fast. Director of the Research Center for Human-Animal Interaction, Rebecca Johnson, says that running backwards or completing a grapevine motion will really tone your muscles and give you a quality workout.

    When you're not getting active with your pup, consider jumping on home fitness equipment to burn even more calories and help you get on your way to better overall health. TRUE Fitness has a line of stationary bikes, home treadmills and ellipticals that work to give you a one-of-a-kind workout experience. With patented Heart Rate Control technology and orthopedically comfortable products, you'll be getting a quality workout to help you reach your fitness goals.

  • Seven ways to stay motivated on the treadmill

    Home treadmills are the perfect way to achieve a cardio workout that will get you on your way to better overall health. TRUE Fitness has a line of cardio fitness equipment that makes exercising both simple and enjoyable. Their durable equipment provides you with a smooth workout that's easy on your joints and will provide you with comfortable workouts for years to come.

    However, once you start breaking a sweat and fatigue begins to set in, it can be easy to simply reduce your speed and decrease the incline to make your cardio workout a bit easier. In doing so, you won't be getting the best possible workout from your treadmill and the time and energy you set aside to exercise won't be worthwhile. Here are a few ways to keep up that motivation so you end your workout feeling satisfied and more fit:

    Keep yourself entertained
    Some people prefer a playlist full of tunes to get them psyched about their workout. This can help keep you occupied on the task at hand and prevent your mind from thinking about how tired you are. If you don't prefer music, try running in front of a TV while your favorite movie or TV show is playing. You could even schedule your workouts around the shows you want to watch. This is a great way to get your mind off of the intense workout and make the time pass faster.

    Remember your goals
    When you're in the middle of running on the treadmill, don't let your goals slip away. Remember the reason why you're working out in the first place. Is it to be healthier? To lose weight? To have more energy? No matter what the reason, keeping this in mind can be a great motivator. You could even opt to write it down and have it in sight while you're exercising. This way, you'll always be reminded of how important your workouts are to you.

    Grab a friend
    It's often easier to workout when you know your friend is breaking a sweat right next to you. As you walk or run, you'll have some company to pass the time. Having a constant support system is a great way to stay motivated and ensure that you won't miss a workout.

    Log your progress
    Each time you workout, write down what you did and how many calories you burned during your workout. Seeing your progress with your own two eyes can help prove to yourself that the hard work you're putting into exercising is worth the effort.Treadmill Reviews suggested writing down how you felt after each workout. Reminding yourself how healthy and happy you feel after exercising can give you the encouragement you need to get through a tough workout.

    Get halfway there
    Instead of looking at your workout as a big chunk of time, Active suggested just focusing on getting to the halfway mark. By breaking it up into two parts, exercising can seem less daunting, and this approach can help you plan for the second half of your workout.

    Get new workout clothes
    Sometimes, simply purchasing new clothes or shoes to wear during your workout can motivate you. Runner's World said two-time Olympian Shane Culpepper gets a new pair of shoes to break in when she wants to get excited about running again.

    Think in terms of calories burned
    According to Runner's World, running just one mile burns about 100 calories. Get yourself motivated to run three miles by thinking of the exercise as burning off the few slices of pizza you had the night before. When you think of it like this, you can tell yourself that you're making progress and continue to keep up the good work.

  • The best and worst foods to eat after a workout

    Getting up the energy and motivation to workout can be difficult. However, once you actually do exercise, you'll likely feel energized and you'll be on your way to the physique of your dreams. But many feel that because they exercised, they have an excuse to eat whatever they please. Avoid setting back your workout and stay away from these post-workout foods:

    Worst

    Energy bars
    These after-workout snacks may seem harmless, but they're actually loaded with sugar. When you indulge in one of these, the sugar decreases your metabolism and gets you right back to where you started, according to Fit Day.

    Pizza
    Even though it's delicious, downing a greasy piece of pizza after a workout won't be doing your body any favors. Even veggie pizza isn't good for you, with all of the extra cheese and oil-soaked tomatoes that often come on top of it. Munching on pizza will surely satisfy your taste buds, but eating it will reverse the exercise you just worked so hard to accomplish. Instead of adding to the amount of fat your body stores, you'll want to restore glycogen levels.

    Raw veggies
    Wait, aren't vegetables good for you? Yes, but you shouldn't eat them directly following a workout. The reason why is that they're not enough to fill you up! They may work as a quick mid-day snack but after exercise, your body needs something more substantial to restore energy and keep up an increased metabolic rate.

    Best

    Yogurt
    Packed with protein, this dairy treat will help build muscle and maintain your energy levels. Opt for topping it off with fruit for even more antioxidants and fiber. Greek yogurt is best when you're looking for protein and a great source of calcium and has much less sugar than yogurts deemed to be low in fat.

    Pita and hummus
    Fitness Magazine suggested this as a perfect post-workout snack. Make sure that you opt for whole wheat for the pita for good carbs and energy. Hummus, made from pureed chickpeas, is a great source of protein.

    Whole grain cereal
    Cereal doesn't have to be a morning-only food.But make sure to avoid the sugary ones. Opt for whole grain cereals instead which are filled with carbohydrates and protein to keep you going for the rest of your day. There's also fiber in these cereals which help you to feel full so you don't fill up on unhealthy or large portions of something later on.

    For your workouts, TRUE Fitness can help you achieve a high-performance workout through a durable line of cardio fitness equipment.

  • In a hurry? Try these one-day diet tricks

    With a busy schedule and not enough time to burn off calories on your home gym equipment before your big date, there's often little you can do to drop a few pounds last minute. However, there are a few diet tricks to try out to help tighten you up without depriving yourself of food or taking part in crazy cleanses. Here are a few easy ways to feel better about your body instantly:

    Fill up on fruits and veggies Nobody is ever excited to slip into their swimsuit after eating a big meal or not exercising for a few days in a row - especially if you're feeling a bit bloated. Luckily, eating the right foods can reduce this bloating so you look ready for beach season. Women's Health magazine suggested filling up on broccoli, cabbage or cauliflower. If you're not a vegetable fan, opt for fruits like watermelon, pineapples, strawberries and blueberries. These food will keep you safe from bloating, which is often caused by salt and fat.

    Opt for spicy Adding a bit of spice to your meals can actually help jumpstart your metabolism. Studies have shown that having a bit of a kick in your food can give your metabolism a temporary rise - about 8 percent greater than the normal metabolic rate, according to Fit Day. Capsaicin, found in jalapenos, cayenne and habaneros has a slimming effect and works as an anti-inflammatory. So if you have a hot date later, grab the hot sauce!

    Snack Turns out, reaching for a small snack before a meal can help you to eat less later on. If you sit down for a meal absolutely famished, you're probably going to eat a lot more than you originally planned. By eating snacks, you'll be less likely to overindulge. According to CNN Health, snacking can help keep your blood sugar and your metabolism up. Reach for healthier snacks like a handful of grapes, apples and peanut butter or string cheese and crackers.

    Eat earlier If you start your day a bit earlier than usual and eat the most food early in the day, you may be less likely to eat more later.

    "Many dieters try to trim calories from their breakfast and lunch and then get hungry," explained Elisabetta Politi, nutrition manager at Duke Diet and Fitness Center. "Research shows the calories you eat earlier in the day help you eat less at night."

    This method is perfect if you know you have a date that night or somewhere to be the next day where you don't want to feel fatigued and bloated.

    Exercise Of course, doing a bit of cardio may help tighten up those muscles and leave you feeling a bit more refreshed as well. TRUE Fitness has created a line of award-winning cardio equipment that works to keep you comfortable and motivated throughout your workout with orthopedic-friendly machines and virtual trainers.

  • Selecting the right shoe for your workout

    Your workout has many positive affects on your physical fitness level, but it also has an affect on what you wear on your feet! Although it may seem like an insignificant detail, shoes have the ability to make or break your workout. According to Fit Day, your footwear must have proper ankle support, arch support and overall fit. Depending on the type of exercise, you'll likely need a strong foundation provided by your legs and ankles. The proper shoe can work to prevent injury, like twisting your ankle, keep you comfortable throughout the entire workout and play a vital role in stabilizing your feet.

    However, with the wide array of sneakers available on the market, it can be difficult to determine which shoe will work best for you. Here is a quick guide to choosing a shoe that will really give you the best workout possible:

    Picking the right shoe size
    When you're at the store and presented with row after row of athletic shoes, it can be hard to pick one on color, let alone the best style for your workout! Before you try on any shoes, first have your shoe size measured by an employee to ensure a quality fit. As a side tip, USA Today suggested bringing the socks you plan on wearing with the shoe, otherwise you may be surprised when you get home at a looser or tighter fit than you originally intended.

    The right shoe for cardio
    When working out on cardio fitness equipment, you'll need a shoe that can withstand this kind of exercise. Search for footwear that has stability, motion control and cushion. These three factors will provide you with the support you need to keep going.

    Having stability in a shoe means reduced overpronation. In other words, it will work to prevent your foot from rolling inward when it hits the ground. Without this, your ankles will be left with less-than-adequate support and you may be more prone to a few twists of the ankle.

    A stiffer heel as well as arch support and shock absorption are available with motion control and cushion. A shoe with all three of these elements are sure to give you both a safe and effective workout.

    Exercise type: home fitness
    Many opt to exercise on various machines like ellipticals and fitness treadmills. TRUE Fitness created a line of custom-designed equipment that is ergonomically designed to give you a great, safe workout. Equipped with Heart Rate Control technology and Soft Step, you can monitor your heart and help ease your joints at the same time.

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