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August 2013

August 6, 2013

Top Sources Of Calcium To Get Into Your Diet

To help you build the strongest bones possible, one thing that you will want to make sure you’re doing is eating a diet that’s rich in calcium. Calcium is the primary nutrient that you need to be taking in if you want to foster strong bone growth and development, so it pays to have a good look at your current diet and identify if changes need to be made.

So let’s go over some of the top sources of calcium that you need to know about right now so that you can see whether or not you may need some adjustments.

Dairy Products

dairy-products

First is the most common calcium source in the human diet – dairy products. Make sure when adding dairy products to your diet you do so wisely though, choosing lower fat varieties.

Skim milk, Greek yogurt, and low fat cottage cheese will all fit the bill perfectly.

Green Vegetables

Next, don’t overlook the calcium that certain green vegetables can supply. Broccoli as well as spinach are excellent sources of calcium and important ones for those who eat a vegetarian diet to be taking in.

Since they are so low in calories, there’s really no excuse for not getting these in. Regardless of how strict your diet is, there should always be room for green vegetables.

Almonds

Next, almonds are another place where calcium tends to be found in the diet.  The great thing about almonds is that they’re also going to be a good source of healthy fats as well, so you can use them to meet your daily needs while supplying long-lasting energy.

Sprinkle almonds onto your salads, bowl of cereal, or eat a small handful to take the edge off your hunger between meals.

Canned Salmon

Finally, don’t forget about canned salmon. If you leave the bones in your canned salmon when using it in recipes, this too is a perfect source of calcium.  Canned salmon is a fast and easy option for any lunch on the go and what’s so great is that it’ll also provide you with some protein as well as omega fats along with that calcium.

So there you have some of the top calcium-boosting dietary sources to make sure are in your daily menu. If you aren’t getting these in, now’s the time to start.


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August 5, 2013

Great Bone Building Exercises

When it comes to supporting a strong skeletal system, the foods you eat on a day to day basis are going to have a tremendous influence.

But, once your diet is covered, you also need to realize the importance of a proper exercise program that will further enhance overall bone strength and development.

Exercise and diet go hand in hand with building strong bones, as they do with most elements of health, so let’s walk you through some of the top exercises to consider performing to help maintain stronger bones.

Weight Lifting


First and foremost, you should be doing a regular weight lifting workout protocol. While bodyweight training is good for building up bone strength, nothing is going to beat free weight lifting.
Adding excess weight – in the form of external weights – is going to be the absolute best scenario for building up your bone tissue as it will supply that overloading force.

Just as your muscles can only get so strong with a regular bodyweight training program, your bones will only get so strong as well.

External weights will be the best choice for optimal bone health.

Yoga And Pilates


Next, yoga and pilates are two other forms of exercise to consider. While you may not think these will do much to enhance your bone strength since they aren’t especially overloading in terms of stress applied to the bones, they will go a long way towards helping to build up your ligaments and tendons and this in turn will make your bones stronger as well.

When you have weak ligaments and tendons, you’re more likely to suffer from a knee moving out of joint or shoulder moving out of socket.

By keeping your ligaments in top shape, you can reduce bone related injuries.

 

Walking

Finally, the last exercise variety is the easiest one – walking. Nothing is going to beat walking as far as building stronger bones is concerned. Going walking whenever you have a chance is a great weight bearing activity that at the same time won’t overstress the bones, placing far too much tension and strain on them.

So have a good look at your current workout program plan. Are you getting these exercises in there? If not, it’s time to add them in.


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