Healthy Fitness | Amber Keinath

Do Energy Drinks really give YOU Energy?

Grocery Shopping, Healthy Eating, Healthy Fitness, Nutrition 101 1 Response »

Jan 182011

Natural Energy Sources vs. Junk Energy Drinks

Questions about energy drinks are pretty common now with all those energy drinks being sold in stores around the country. But, are they really healthy?

Conventional energy drinks are full of caffeine, sugar, and other harmful chemicals. This junk can lead to weight gain and the caffeine itself can cause irritability, rapid heart beat, increased blood pressure, and insomnia just to name a few.

They are just junk! Do not drink them! They are not good at all for your body and can actually cause a lot of harm; plus they all lead to a crash which defeats the whole purpose!

So here are 4 better options to improve your energy besides that junk!

If you do still really want an energy drink, go for a natural, whole-food nutritional energy drink which a lot of different companies are putting out which you won’t find in stores though. These have
whole-food nutrition and none of that artificial junk for the conventional energy drinks. My favorite can be found at www.amberkeinath.5minutetour.com

You can focus on getting a good night sleep. Regular exercise is also very important for giving your body daily energy! (check out my other videos for how to get a complete workout)

Most important, you must get a healthy diet. There is no substitution. You must get more whole foods with a plant based diet and less processed junk or animal products.

So, choose the healthy versions of energy and skip the junk energy drinks!

Leave me a comment below answering this question of the day: What is your favorite way to energize yourself to get through the day?

How to get a Total Body Workout

Healthy Fitness, Workouts 2 Responses »

Jan 172011

In order to manifest ultimate health in life, it is important to get in daily physical activity.

There are 5 different areas that you should make sure you are getting during your workouts in order for your body to effectively work as a whole!

Aerobic fitness (otherwise known as cardio) increases the efficiency of your heart, lungs, and vascular system allowing your body to transport oxygen better. It also allows for easier ability to perform everyday tasks. Some examples of cardio exercises you can do: swimming, biking, walking, running, dancing, etc.

Strength training increases bone and muscular strength. By increasing muscle mass in your body you also increase your metabolism which is awesome for weight loss.Some great options are: Handheld weights, medicine ball, resistance bands, even push-ups!

Balance Training helps your body to prevent falls and fractures. A good exercise for this would be tai chi.

Stretching or Flexibility Training helps increase the range of motion of your joins and improves posture, and can help prevent injuries. Try stretching at least 4 times a week. I like doing yoga for my flexibility training.

Core Training helps protect your upper and lower body as it moves and some great options are pilates, using a fitness ball, or a core ball like the BenderBall.

Incorporate all 5 type of training exercises in order to give your body a complete workout that will help you achieve overall health and weight loss.

To your health journey success,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

How do I Start Exercising?

Getting Started, Healthy Fitness 2 Responses »

Jan 132011

So, you are ready to get started back with a great workout so you can get back into shape! That’s great! Let’s get started!

(If you have any chronic disease or underlying medical condition, you must consult with your doctor before you start anything new)

Let’s get started with what you need to do in order to get started with a workout routine and make sure you are successful.

Determine your ‘why’.
Write down your goals and make them measureable so you will be able to tell when you reach them!
Plan your course of action!
What is your current fitness level?
Permanent marker these workouts into your schedule. This way you are committed to doing them because you have already set the appointment in your schedule.
Find a buddy to workout with you or hold you accountable.
Ready! Set! Go! Planning is good, but doing = results!
1. Aerobic (Cardio) training
2. Strength training
3. Balance training
4. Flexibility training (stretching)
5. Core training

Now get out there, write down your goals, plan your course of action, and get working out already!

Leave me a comment below answering this question of the day: What is your favorite type of workout?

To your health journey success,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Ask Amber: Top 10 Favorite Workout Songs

Healthy Fitness, Workouts No Responses »

Jan 112011

Every week I do one “ask amber” episode where I answer one of your questions.

This week, I was asked by Katie on facebook:

Hi Amber! I was wondering what your favorite workout songs are for a cardio workout?

Well Katie, here is my video answer:

1. Naturally by Selena Gomez
2. Alejandro by Lady Gaga
3. Can’t be Tamed by Miley Cyrus
4. California Girls by Katy Perry (miss my homeland)
5. Bulletproof by La Roux
6. Mine by Taylor Swift
7. Undo it by Carrie Underwood
8. Take my Breath Away by Michael W. Smith
9. Get Back up by Tobymac
10. Live your Life by T.I (like the background vocals on this one: makes me smile while working out)

I may not have the best taste in music, but it keeps me energized for my workouts!

Do you have a favorite workout song? Leave me a comment below!

To your health journey success,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Ask Amber: Brown Rice vs. White Rice & Best AM Pre-Workout Snack

Getting Started, Healthy Eating, Healthy Fitness 1 Response »

Jan 042011

I finally have put up the Ask Amber video for today (I will be doing these every tuesday, so if you have any healthy living questions leave me a comment below and maybe Ill answer your question next week!)

Today the 2 questions that I was asked are:

Is brown rice really that much healthier than white rice? Aren’t they both just rice?

-and-

What should you eat before a morning workout?

(Check out the answers in this latest Ask Amber video below!)

So, what do you think of these answers?

Have you thought of another question you have of healthy living? (Ask me by leaving a comment below)

Well, when it comes to whole grains vs. enriched grains, the answer is always that whole grains win out! They have all the fiber, minerals, and vitamins necessary for your ultimate health. Throw out those white grains which do nothing more for you than raise your blood sugar level leading your body to store more fat.

As far as what to eat before a morning workout session, remember to stick to carbs! Don’t forget that these should come from whole food sources, not that stupid enriched junk I just finished talking about! If you have any other ideas for morning snacks, leave me a comment below!

To your health journey success,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Top 5 Mistakes People Make at the Gym

Getting Started, Healthy Fitness, Workouts No Responses »

Dec 302010

So, you are going to start back at the gym with your New Years Resolution? Great!

Here is a list of the top 5 mistakes people make at the gym. Make sure you don’t do these!

#1: Not drinking enough water during your workout! If you are thirsty you are already dehydrated. Make sure you are drinking water throughout the day!

#2: Eating energy bars or drinking sports drinks! These are great when you are running a marathon, but when you are just doing a moderate workout session, they add extra calories that you just don’t need to deal with. Stick to water.

#3: Not stretching. Make sure your stretch just after your cardio workout because your muscles are warm and stretching will help prevent injury.

#4: Not warming up enough. Your body needs to ease into a workout. Start slow and then increase your activity. Let your muscles warm up!

#5: Not cooling down after your workout! Your muscles are warm and need this time to stretch and your heart rate to come down. This will help your body be ready for your next workout!

Make sure you don’t find yourself doing these 5 things at the gym and you will have a much better workout and your body will be ready to go for your next workout!

Leave me a comment below, subscribe to my youtube channel, and don’t forget to share this video with your friends.

To your health journey success,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Workout Motivation Tip

Healthy Fitness, Motivation, Tips & Tools No Responses »

Dec 212010

How many of you wanted to work out more or to get physically fit? How many of you have tried and failed to keep at it? So, how can we change that?

Join a workout class with a friend!

You are motivated because you paid money, you are accountable to your friend, you enjoy going to workout with someone, you enjoy working out, you will stick with working out!

Some workout ideas:

Zumba

Yoga

Pilates

Spin

Core

Strength Training

Cardio

The workout class possibilities are endless! What do you enjoy? What would you like to accomplish?

Stay tuned for future videos where I will cover more workout idea possibilities!

Leave me a comment below and let me know if you have any ideas for workout classes you enjoy or different workout options you recommend!

To your health journey success,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

How to keep Burning FAT even after your Workout!

Healthy Fitness, Weight Loss 6 Responses »

Dec 142010

We all want to get the most out of our workouts. If we are going to put forth the effort, we want to reap the benefits, right?

Here are a few quick tips to help you keep burning fat and lose more weight even after you are done with your workout for the day:

The best time to workout is morning before you eat breakfast. By waiting until after breakfast, your body will be ready to burn more calories and you will most likely make healthier decisions after you have all those endorphins running through your body!
By incorporating more strength training into your workout, you will burn more calories. The more muscle your body has, the faster your metabolism.
Try out interval training. Recent studies that were done showed that those who engaged in interval training instead of just long distance running burned more fat.

By working out in the morning with these 3 tips in mind, you will feel supercharged for the rest of the day which will lead to healthier food choices, you eating less calories, and you losing more weight in the long run and being able to keep it off.

If you have any other tips of your own or have a question for me, leave a comment below and let me know!

Don’t forget to like my video and subscribe to my youtube channel!

To your health journey success,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Widespread Health Illiteracy: Fitness and Exercise 101

Healthy Fitness, Healthy Life 6 Responses »

Nov 132010

Welcome to part 4 of my series covering how widespread health and nutritional illiteracy is in America. We covered what is going on and why this is happening in part 1. If you missed that click here to go check it out.

We then covered the 10 things we should all be doing right now to improve our health. Nutrition fundamentals were covered in part 3 that was titled: Are you part of the 90% of Americans whose eating habits are junk? Believe me, this isn’t what you learned in school!

For the last post in this series, I wanted to bring up what might be the subject you try to avoid when thinking about your health: Fitness and Exercise.

Don’t moan! Stay with me here!

Did you know that recent study showed that 95% of Americans do no form of strenuous exercise at all? Where do you stack up with this statistic?

This means that only about 5% of the U.S. population are the ones you see in the fyms or running in your neighborhood. What do you do for exercise?

Come on guys! This statistic is just plain sad! Pathetic actually and we wonder why over 60% of the current population is overweight and scientists are predicting 75% of the adult population will be
overweight or obese by 2020.

How can you expect to be at your ideal weight or to be healthy and free from disease when the backbone to health of something as simple as exercise is missing from your daily routine?

What is there to say about these statistics? What adjectives would you use to describe these above statistics?

We need to do something about this! Let’s start today with the basics of exericse and fitness.

Our bodies were made to function exceptionally well by utilizing energy from real food into fuel to make your bodies move. Your body was made to move! It craves for you to be a vibrant, active person!

How are you responding to this call?

If you are anything like the 95% of Americans from the above statistics, you are depriving your body of its natural desire for ultimate health! Your body is screaming, “let me run! Get me out of
this chair! Let’s go for a walk!” Are you listening?

How to start your fitness journey:

Start with small steps and start out slow. Change up only a few things
at a time.
Keep an activity log.
Take breaks but get right back in there and back to work by letting
your body move!
There is a high dropout rate for those who attempt changes on their
own. So make sure you get support to stay strong.
Count on the post exercise snack that consists of carbs and protein
such as a protein and fruit smoothie or fruit and yogurt because
working out will make you hungry!
Do workouts that you enjoy! Make sure you get some in all forms:
strength, cardio, flexibility, and balance.

The research has shown that as little as 3-5 days a week of strenuous exercise will add 6 healthy years to your life as well as increase happiness and energy, will help you stay slim, and will boost your
immune system. Also, if incorporate strength training into your workout, you will burn calories long after your workout for the dayends.

Ideas to Increase your Fitness and Exercise:

Yoga
Experiment with the classes at the gym
Evening walks which makes for great family time.
Workout DVDs come in all sorts of different workout activities that
you will find something you enjoy and you won’t ever get bored!
Search the internet for workout options that can range from beginner
to advanced.
Find something out there that you enjoy and do it! Mix it up so you
don’t get bored.

People who can help you get started and stay motivated for losing weight and getting healthy:

Personal Trainer
Nutritionist
Certified Health Coach
Your Doctor
Online Communities

If you have any questions about this information or how to get started, feel free to ask me your question on my facebook fan page and I will help you out!

Look forward to hearing from you!

Where are you going to start? I recommend a local health club or a health coach and also check out these recommended products and resources!

What do you think of this blog post? How are you going to get started with increasing your fitness level? Don’t forget to leave me a comment below and share this with the 95% of your friends who could use this!

To your health journey success,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Getting Started with Weight Loss Goals!

Getting Started, Healthy Fitness, Weight Loss No Responses »

Jun 102010

Did you know that 64% of the U.S. population is overweight or obese? Isn’t it time to do something about it?

When we are controlling our weight, we are on a journey for life! Many of us have tried a million different diets or whatever the new fad weight loss scheme has hit the market. And where has it led us? We have a major epidemic in our country of overweight Americans who would love to lose weight and feel good about themselves, but are on the continual struggle. Are you finding yourself part of this group? Are you frustrated and don’t know where to turn?

Don’t lose hope! You are not alone! Remember, 64% of your peers are in the same position. You CAN find success!

So where do we start?

Make small changes in your lifestyle first. How about having a goal of taking a walk after dinner? How about taking the stairs instead of the elevator? Every small change makes a difference! Get creative!

Debunking weight loss methods: dieting is not a better method for losing weight than increasing physical activity.

A recent study found groups that focused on increasing physical activity lose more weight than those who focused on dieting.

So what does this mean for you?

Both physical activity and dieting are important for weight loss. What I find to be best is to get a pedometer and see if you can walk 10,000 steps a day. If you do, congratulations! You are reaching a level of daily physical activity that is healthy!

Next, make healthier food decisions by increasing whole wheat, fruits, vegetables, lean meats, and decreasing enriched bread/pasta, processed and packaged foods, and red or processed meats. The best cooking methods are baking and grilling. They use the least amount of fat and are the healthiest form of cooking your food. You are on your way to healthy eating!

Remember there are so many ways to be healthy. The possibilities are endless. This is your time to get creative, have fun, and you will see the weight drop off!

Review:

Make small changes to your health.

Make 4 or 5 small goals about healthy eating and activity that you will do at one time. Anything more than that will overwhelm you and set you up for failure.

Beat boredom by changing it up! Get creative with what foods and activities you try! You may find something that you actually like!

Share this post with your friends! Leave a comment below and let me know what you think about losing weight and what works best!

To your health,

P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!