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Monthly Archives: March 2017

Winter Fitness To Keep Body In Good Shape

ONCE-A-DAY! Make sure that you get in at least ONE activity per day. Yep, that means getting up and moving your body! Walking, running, stairs, free weights, etc. If you can commit 30 minutes per day, you will be maintaining your body’s muscle memory, and stamina.3. BALANCE WITH MACRONUTRIENTS! We suggest a protein rich diet as protein increases your metabolism by 20%. Balancing protein with veggies is a definite way to burn those calories, while still building muscle mass.

LIMIT YOUR ALCOHOL INTAKE! There is nothing wrong with a cocktail here and there. Remember, this is the holiday season! We know how festive parties can be, with specialty holiday drinks, wine, and eggnog. For every one drink, follow up with a tall glass of water.

WATER, WATER, WATER!!! You know just as well as I do that water is vital to your body’s overall health and digestion. While every person’s body is different, on average, I recommend 3-5 tall glasses per day. We wash our faces and bodies every morning in the shower. Drinking water is like washing the inside.

APPLE CIDER VINEGAR! This ancient tonic provides smooth digestion, and overall wellness for your temple. Ingesting one teaspoon twice a day will work wonders, for inner and outer beauty. If straight Apple Cider Vinegar is to strong for you to gulp by the teaspoon, try diluting a teaspoon in one tall glass of water.

PROTECT YOUR SKIN! Dermatologist Dr. Neil Sadick warns that your skin is no less vulnerable to the sun’s radiation during cold weather. This means that wearing protective clothing and sunscreen is JUST AS IMPORTANT during winter months. Make sure to bundle up when exercising outdoors!!!

Rapid Weight Loss

Gyms are the first place people think of when they want to do strength training because of all the available equipment. But it is also possible to keep your workouts at home if you have various types of tension bands, they work just as well! Hand weights also work well if you are just beginning plus you can even use your own body weight by doing push-ups, sit ups crunches and leg squats.

Starting out

It is always important to begin your workout session with about 5 – 10 Minutes of warming up using gentle cardio like walking or stretching. Start your workout routine with 12 reps of a lighter weight before moving onto the heavier weights, and then move to heavier weights until the 12th rep tires you out!

A good rule of thumb when you want to increase the weight you’re working with is to increase the weight in 10% increments.

When you are starting out with strength training, try and aim for about 2 – 3 sessions a week, that will be more than enough for you to start building lean muscle. It is also only natural to feel some soreness during your workout but never pain, so if you ever feel sensations of pain, stop immediately to prevent injury.

Like I said earlier, you don’t necessarily have to be Mr. Muscle in order to benefit from strength training, just as long as you have some lean body muscle, it will go a long way towards helping you lose weight. And remember to always give yourself one full rest day for every muscle group that you have trained!

Till next time!

Justin has been a part of the weight loss industry for a number of years, first as a consumer and now as a teacher. In his own words he says, “I used to be overweight until people started making rude comments and that is when decided that enough is enough, and lost the weight for good!” He has been at his goal weight for the last 10 years and has never looked back!

Some Home Exercises for Moms

Stability ball helps to complete abdominal strengthening routine.

The stability ball can be used for complete stomach crunches, push ups and even reverse crunches. You will, however, need some time to learn how to use the balls before you are completely confident using them. You can substitute the traditional sit-ups with the stability ball exercises. A regular workout of at least fifteen minutes in the morning and fifteen minutes in the evening is enough to keep you fit.

The resistance bands

When performing exercises, you need to focus on working out your entire body and not just focusing on a particular part of the body. Resistance bands are used to create force and tone muscles in almost the entire body. When they are used well, they can strengthen your arms, ab muscles and the core muscles. It may be hard to perform exercises with tensions bands in the first few days, but once you get used to them, you will realize it is a breeze. When you combine stability ball with tensions bands and do ten minutes in the morning and evening, you will realize remarkable difference within a few weeks. The good thing is that tension bands are pretty cheap, and there are also a lot of workout videos that you can use to perform these exercises.

Use hand weights for simple weight lifting at home

Weight lifting is another component that you can incorporate into your regular workout routine. These weights will help to tone your arm muscles and help you to keep fit.

Office Time to get Good Shape

If you can add small bits of exercise to your day, throughout the day, the health benefits multiply. Keeping your muscles and heart working harder at various intervals during the day helps to reduce stress and builds endurance. Some people have developed a set of specific exercise routines that you can perform while sitting at your desk. That may work, but performing an exercise routine that distracts you from working where you count repetitions, breathe heavily and build up a sweat may create unwanted attention from your boss and co-workers.

You can make a few small adjustments to your work routine that will keep your body moving and add many minutes of exercise to your daily life. Begin with the place you park your car at work. Don’t pick the closest spot you can find next to the building. Park your car in the far corner so you have to walk a hundred yards each way. If your office is on a lower level of a skyscraper, take the stairs on the way up. At first, climbing three flights of stairs may leave you feeling breathless, but soon your muscles will strengthen and you will find the going much easier.

If your office is on the twelfth floor, walk up the first few floors and take the elevator from there. Of course, walking back down a few more flights of stairs is much easier. While we’re talking about the staircase, each time you get up to use the restroom, choose a restroom two floors up or down from your own. Take the stairs to the bathroom and you’ll be more relaxed when you get there. You will also feel stronger when you return.

If you spend hours on the phone each day, try standing up while talking. You’ll use more muscles and energy when you stand up compared to sitting and your voice will project better into the phone as your diaphragm relaxes. If you can make it work, replace your chair for as many hours as possible with a large inflatable exercise ball. Sitting on this ball as you work keeps the muscles in your legs, ankles and abdomen working to maintain your balance and forces you to maintain a good posture.

If you take breaks for lunch or coffee, add a ten-minute walk as part of the break. Better yet, use ten-minute walks as a quick stress-relieving tool and as a way to talk about an important or urgent topic with someone else. There is no need to sit at your desk and feel the stress level rise as the topic is introduced when you can keep the stress low while getting some exercise by walking and talking at the same time. Keep calm, be creative and keep moving for better health and optimal performance, all day long.