Cryotherapy – CryoUSA

October 17, 2014October 17, 2014Leave a comment

Woke up feeling great after doing @cryousa last night. My legs were heavy and body just sore but only 2 minutes in here and definitely was better than any ice bath and faster!

Cryotherapy constricts blood vessels and heightens your metabolic rate, the rate of energy your body expends in a given period. The benefits include reduced swelling and increased tissue breakdown.

After a cryotherapy session, underlying tissues warm up, causing a return of faster blood flow, which helps return fresh cells for efficient recycling of the body resulting in suppressed inflammation and flushed out muscles.

There are @cryousa facilities at the Michael Johnson Performance Center and in Dallas. Take advantage of an open house! For locations near you check out http://www.cryousa.com/location_all.html or follow on Twitter and IG @CryoUSA

How to do a push up

October 14, 2014Leave a comment

Push ups are great full body move. They require not only upper body strength from chest and shoulders but also the core, glutes and legs for stabilization and good form throughout the move. So many people end up doing push ups wrong thus putting them at risk for injury.
Here are two modifications that will help you gain the strength needed for regular push ups.

Move 1: one leg push up

Start with knees on the floor but as you lower yourself straighten one leg. This move helps strengthen your core, helps prevent low back sag and replicates the form you’ll want to have during a regular push up.

Move 2: power up push up

This move is a step closer to a regular push up. It allows you to practice lowering yourself with no assistance but placing knees on for at bottom of move to press up, power up, through chest. Again this move helps with proper form and technique of av regular push up.

Try incorporating these moves 3-4 times a week and I promise you’ll gain the strength needed to do a regular push up with good form and technique!

You vs You

October 9, 2014Leave a comment

Everyone is at a different place in life and same goes for fitness – everyone is at a different place. Everyone has struggles and successes so when you see someone that is where you want to be, before you take even a second to get discouraged – know that someone is looking at you, wishing they were where you are. STOP COMPETING – just try to get better than YOU were yesterday.

Take pictures, take measurements, keep a fitness journal and track YOUR journey. Scales can be very misleading so ditch the scale and look in the mirror – that’s your competition.

Get fit while watching your favorite sports!

October 5, 2014Leave a comment

With the NFL in full swing and MLB playoffs heating up don’t forget about your health! Watch all the games you want but get fit while doing it! 👊💪

So put the pizza and beers down 🍕🍕 🍻🍻 and do these workouts with friends, family and kids!

There’s always time to make to for fit!

Go O’s and Redskins!

Depressed? Go Exercise!

September 30, 2014Leave a comment

There are many studies showing a direct correlation between happiness and physical activity. Here are some facts about physical activity.

Releases endorphins
- Endorphins are those “feel good” chemicals that are produced from cardiovascular exercise. The body has positive reaction to exercise naturally so that feeling after you get through a tough workout out–yeah those are endorphins!
Increases serotonin levels
- Having low levels of serotonin has been connected to depression, but guess what naturally increases serotonin levels….yep-EXERCISE! Serotonin affects your mood, ability to sleep and your appetite. So get moving and release those good natural chemicals!
Improves sleep
- Lack of sleep, restless nights and insomnia are effects of depression. Exercise releases endorphins and serotonin chemicals for “feel good” result and sleep aid but also your body will need rest with the increase activity level you are physically and mentally spent which will allow you to relax and get quality shut eye!
Distraction
- Now that you are feeling good (endorphins) and sleeping well (serotonin) you are able to focus on you and the natural positive chemicals being released in your body preventing negative or discouraging thoughts that are common with depression.

Exercise has many many positive side effects – do yourself a favor and get moving!

Reference

Dessert: Skinny Pumpkin Cheesecake Brownies

September 27, 2014September 27, 2014Leave a comment

NEWS FLASH: It’s OK to indulge! Have dessert – just not all of the dessert!

When you make any meal yourself, you can be sure of the ingredients that you are putting into your body, same goes for dessert!

I made these brownies and they were super easy and delicious!

Remember living a healthy lifestyle doesn’t have to boring and plain! Learn to make your food and desserts! Now just dont go and eat the entire pan!

For this recipe click here and follow @sallysbakeblog on instagram for lots of recipes and tips!

Attitude is key

September 25, 2014September 25, 2014Leave a comment

I found this online somewhere and love the message. You can be the smartest or the hardest worker but the number one thing you need to be successful is your attitude! 🙌🙌
If you believe in yourself and whatever you are trying to do – nothing can stop you! 👊👏
So no more negative or discouraging thoughts🙈🙉🙊change your attitude💃💃 and change your outcome!😎😎

Weight loss vs Fat loss

September 22, 2014Leave a comment

This question is tossed around all the time. Often times you here females say they want to lose weight but are scared to lift weights because they fear they will get “too big.”

Females don’t produce the same testosterone levels as men so you can lift and lift but it’s damn near impossible for you to bulk up like a huge bodybuilder. So from now on don’t even allow yourself to think that!

Plain and simple: the more muscle you have the faster your metabolism works in a resting state.

Therefore the more muscle mass you have the more calories you burn in a day at a resting heart rate.

Example: Man A and Man B weigh 175. Man A has 10% body fat, Man B 30% body fat. Man A has less body fat (more muscle) will burn more calories naturally in a resting state than Man B with more body fat (less muscle). Dont worry about the number on the scale – worry about your body fat and lean muscle mass.

Ok–youre not feeling it… here’s another example

Take a look at this picture:

A pound of muscle is a lot smaller than a pound of fat – even if you aren’t losing “weight” you can (and will) change your body through gaining muscle!

Focus on FAT LOSS and not weight loss. You may or may not lose a few pounds, but gaining lean muscle and losing body fat will definitely result in you liking what you see in the mirror!

Keep your head up 🙆☝and stop looking👀👀 down at the scale!

Look in the mirror and see how your clothes fit :):)💪👊

Try something new

September 16, 2014September 16, 2014Leave a comment

We all get into a routine or pick exercises we like but the way to results is to push yourself to a new limit! 👊
Many gyms offer all sorts of classes, no harm in trying one out. You may find a new passion! If you don’t like it, try a different one. ✔✔ Whether it’s yoga, pilates, kick boxing or a spin class the variation will target your muscles in a different way. 💪💪💪
I did my first spin class today and it was tough🔥🔥🔥. Am I gonna go back? Definitely. I’ll try to improve and get better each time. Don’t think you’ll be a pro right away, work into the class and I bet you’ll see the results in your body and the way you feel!

Sunday BUNSday

August 24, 2014August 24, 2014Leave a comment

Happy Sunday! If you can’t make it into the gym today don’t worry, I got you!

3-5 rounds of this booty blasting routine will keep you on track and best part, it will take at MOST 35 minutes of your day! Get everyone involved family, friends and neighbors!

Pin, share, tag your friends and tackle this Sunday BUNSday workout!

maketimeforfit

There's always a way to Make Time For Fit

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