Strong sexy legs!

November 3, 2014Leave a comment

I love squats and heavy lifting for lower body but sometimes isolating muscles gets you a burn like nothing else!

Here are two leg exercises I did in n preparation for my wedding.

Focus on squeezing planted leg and keep the moving leg foot flexed and controlled throughout the move.

Try doing 10x 4 sets each leg.

Please be careful! Try these moves on the floor before standing on the bosu ball.
Remember to pin and share with your friends and workout partner!

*By doing these exercising you are assuming all risk and acknowledge you are in good physical condition for physical activity.

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!

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 :):)💪👊

Yes, I do

September 7, 2014September 8, 2014Leave a comment

I got married in July and like most women wanted to make sure everything looked perfect. I take a lot of pride in my physique because I work and have worked really hard to stay in shape over the years. I played sports in high school and I stay really active in college. It was post college I really began to learn more and more about fitness. The time was right when I moved to Texas to take a personal training course so it was about 5 months after I got my certification I got engaged and about 6 months after that, the big day. My personal motto is if you stay in shape you’ll never need to “get” into shape. I like to keep active so I don’t have to do any crazy diets or 2-a-days to get bikini ready, class reunion ready or in this case wedding ready.

I did want to target certain areas, mainly my arms and back. I’ll post some of my wedding workouts and moves I found most effective!

Check back for wedding workouts plus anything and everything fitness.

Photo: Ian Sbalcio

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!

Kale Health Benefits

August 4, 2014Leave a comment

In the previous post Snack time: Kale Chips I gave step by step directions on how to make, a personal favorite of mine, kale chips. I came across this article about the many healthy benefits kale has and figured I’d pass it on! #eatkale

10 health benefits of kale from http://www.mindbodygreen.com

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

For this article and more on healthy living visit: http://www.mindbodygreen.com/

maketimeforfit

There's always a way to Make Time For Fit

Tag: motivation