Showing posts with label fitness tip of the day. Show all posts
Showing posts with label fitness tip of the day. Show all posts

2 Reasons YOU Should Strength Train To Lose Weight!


1.  Themore muscle you have, the higher your base metabolism will be and the morecalories you will burn even at rest. 
2.  Second reason is more important. Whenever you loseweight, you will lose some muscle along with the fat. If you don't exercise anddo some strength training, up to 30% of the weight you lose can come frommuscle loss, that isn't likely to be healthy over the long haul. Goodstrength and muscle tone are essential for functional living and health. Youcan hold your muscle loss down to 3-5% total weightloss with moderatestrength training. 


Strength training helps to preserve bone density,balance, and many other important things. 


Strength traineach muscle group at least twice a week--this really only takes about 30-45minutes per workout. Better yet, try circuit training, where you lift weightswithout resting between sets. This method meets both cardio and strengthrequirements because you keep your heart rate elevated throughout your workout,increasing the amount of calories you burn per workout. 


3 things are key to good health and longevity: 
Exercise, Good Nutrition, and Commitment.


Lifting Heavy is the Key to Weight Loss.  We know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:
·       Increasing resting metabolic rate so you burn more calories, even while at rest.
·      Making you lean and slim--muscle takes up less space than fat so, the more you have, the slimmer you are.
·     Strengthening bones and connective tissue, which can protect your body from injuries in daily life
·      Enhancing balance and stability
·      Building confidence and self-esteem
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3 Tips to Improve Your Posture



Establishing good posture habits involves more than just standing up straight. It means allowing your bones, ligaments and tendons (not your muscles) to support your body weight. When your muscles must bear your body weight and move it at the same time, they can't relax. Constricted muscles don't move freely or efficiently, causing pain and sometimes injury.
Postural alignment plays an important "support" role whenever your foot hits the ground. If your muscles have to support your body weight with each step, you'll tire more quickly. If you're bent at the waist, your lower back, quadriceps and neck muscles will be carrying your weight, which makes for inefficient running and post-workout soreness.
Focus your attention on the line your spine makes as it runs from the top of your head to the end of your tailbone. Return your attention to your spine as often as possible all day long, no matter what you're doing. Let it become a daily practice.
Don't run bent at the waist. Finishing a run with soreness in your lower back usually indicates you've been running bent at the waist. Instead, Chi Running encourages you to allow gravity to pull you forward by leaning slightly from the ankles, not the waist. Throughout your runs, make sure you're leaning from the ankles and not stressing your lower back muscles.
Engage your core by leveling your pelvis. Start by standing with your feet parallel and hip width apart. Imagine you have a string attached to the top of your head that is pulling you up, making you tall and straight. Drop your chin slightly and look straight ahead. Next, pull up on your pubic bone with your lower abdominal muscles while relaxing your glutes. Hold this position for 30 seconds. Doing this exercise throughout your day will strengthen your abs, allowing you to hold your posture straighter while running, swimming, sitting, standing, or even driving your car.
Practice initiating all movement from your core, the largest muscle group in your body, rather than the smaller muscles of your extremities.
The benefits of good posture are endless, and you can practice it anywhere, anytime. Whether you're running, sitting, or even sleeping, your whole body will thank you.
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Weight lift to reach fitness goals and lose weight!

Strength training exercises are important for your good health, weight loss and fitness success.  Bottom line: If you do not use weight lifting exercise on a regular basis you simply will not reach your goals.

Your health is the most valuable asset you have…without it you'll inevitably spend everything you have, financially and emotionally, to get it back!


Strength training is important regardless of your age and becomes even more critical after age 30.

There are many ways that you can incorporate it into your life even if you think you can't.

Weight lifting on a repeated basis will help you to improve your physical appearance, fitness level and reduce your risk of health problems like heart disease.

Strength exercises on a regular basis will help you lose a lot of weight, a lot more than any cardio exercise ever could.

In addition, before doing any weight lifting, make sure you warm up your muscles properly. Don't do any weight lifting when your muscles are cold.

Warm up 5 to 10 minutes on a stationary bike, treadmill, etc. is sufficient.

You know that weight lifting is good for you, so make it a part of your every day routine. You can effectively exercise while keeping up with your other everyday-jobs.

When I’m out for a walk with my dogs, I find a bench or short wall and do push ups to fatigue, triceps dips and then repeat.

Strength training helps you lose weight, improves your health so you can live a longer and more productive life.  Be sure to include strength training exercises in your over-all exercise plan.


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How You Can Make Fitness and Nutrition a Lifestyle.

It's hard to admit this but, many years ago my diet consisted of diet coke and licorice or gummy bears.  I was in my 20’s and 30's and didn’t think a thing about it at the time.  Little did I know what my diet was doing do my bones, my major organs and my health.  


If only I could go back in time and start over with the knowledge I have now.
When I turned 40 (many years ago), I decided to make major lifestyle changes.  I've always loved to exercise, but never really thought too much about what I was eating.  I started teaching fitness in my 40's.
I stopped eating sugar, drinking soda pop, energy drinks, basically anything white, accept sea food.  I focus on what fuels my body for energy and nutrition.  Doing this will change your life and your children’s life.  Teach your children young the value of good nutrition.  Today. I make a conscious choice to eat a healthy diet.   I'm still teaching and love it.  
'How do you find the time to work out?' You don't: You make time. If you wait until you find time, you'll never work out.
If you are just starting to exercise, entering the world of fitness machines, exercise, diet and nutrition can be difficult.
After a few moments of peddling, your lungs gasp for air as the body screams, “What are you trying to do? Do you hate me?” Horror sets in as you realize how far your health has deteriorated. After only 20 minutes, you drive home to collapse on the sofa. Images from the gym haunt your mind: sculpted muscles and tanned, sleek bodies. “I could never look like that. This is me, so I might as well accept it.” Desperation calls for action. Staring wide-eyed at your vacuum cleaner, you consider Liposuction. But that’s just too radical.
Most people connect discipline with pain. It’s no fun forcing yourself to do something you don’t want to do. But if you are achieving an important goal, discipline becomes much easier. An athlete training for the Olympics does not have a grinding battle with willpower every day. Although there are battles, it becomes easier as the routine becomes a lifestyle.
Discipline in changing your eating habits becomes easy when you are doing it and difficult when you are not. But with patience, the right attitude, and keeping your mind on the goal, discipline becomes second nature. You don’t have to force yourself. It just comes naturally. That is the way it should be.
To gain discipline, you have to face pain. The more you face it, the more you gain confidence and determination. It is an exhilarating high to run five miles after you’re conditioned to running. It hurts to start, but as your training progresses, there is a feeling of freedom and joy.
Facing Challenge
Challenge is exhilarating. We love competition for that reason. It challenges us to give our best.
We need challenge to grow. The greater the challenge, the greater the growth. That is why dreams are important; they bring us to the edge of challenge.
Decision Power
When you ate the donuts, you made a decision. They comforted you and led you down the path of sugar-coated, chocolate-dipped, cream-filled pleasures. When the alarm clock rang and you went back to sleep, you made a decision. When you ate another piece of pie, you made a decision. 

When you are laying on the couch watching TV instead of exercising, you made a decision. Each decision was a path, the easy road where you decided to give into your cravings, urges and laziness.
Most people make New Year’s resolutions. They decide to quit smoking, start exercising and lose weight. Four days later, they’re drowning in nicotine, pizza and reruns. Their resolution failed the test.
Where is the point where you have finally had enough and you make those resolute, I’ve-had-enough, never-go-back-again decisions? The ones that endure pain and stand the test of time. Those are the decisions that change our lives. We don’t argue with those decisions because we know the answer is, NO! They are resolute. Gandhi stood resolute and unbending before threats of pain, and freed India. That is the power of an unmovable, unshakable, unbending, uncompromising decision. 
It is the power that shakes empires and inspires millions.
Life-changing decisions don’t pop into our heads while watching TV. They are decisions that are made deep within us. You make hundreds of decisions each day. Most are decided by habit. Don’t do that. Make your decisions, conscious of the path on which they are taking you. Choose decisions that challenge and cause growth. Make the decisions that force change for the better.
How badly do you want to be free from food addiction?  Are you willing to face the ugly giant called hunger? You have the power to form life-changing decisions, but only if you are willing to face the challenges.
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How to Stay Motivated to be Healthy and Fit.

Nothing is a better motivator than a positive attitude. 
If you feel good about yourself and your ability to accomplish things it will be much easier to make the choice to exercise when you may not feel quite up to it.  


Muscle burns fat…..that’s why starvation diets don’t work.  They depleat your body of escential muscle that will burn the calories we consume.


To be healthy and fit people"really know what to do" but it does take commitment and changinghabits.  It does take a lot hard work and effort.  Great advice from NIKE 3words  " Just DO IT."



If you find your workouts are hit-or-miss and that you give in to temptation a bit too easily, your weight loss may not be happening.   For exercise to work, you have to do it on a regular basis. Once your body adapts to your program, you then need to change it to keep your body challenged.   If you skip too many workouts, it's almost like starting all over every time.


Do you know anyone that has worked out for years and looks exactly the same?  They are pushing themselves day after day and not making any positive changes.  There is a reason for this, they may not be working hard enough, or they may be working too hard. 

One thing many people don't understand about exercise and weight loss is this: you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.   Our Diets are a key factor in weight loss.







Cardio
For weight loss, you'll need to get about 3-5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you're a beginner, it's best to start slow and work your way up but, if you're in good condition-challenging yourself with harder workouts is the best way to burn more calories.   Interval training is a good choice because studies show you continue to burn calories even after you've stopped exercising.


Strength Training In addition to your cardio workouts, you'll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps.  For example, if you're doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don't lift enough weight to really challenge their muscles. If that sounds familiar, check out Weight Training 101 and my Workout Center to learn how to lift weights and get some workout ideas.


Sticking with exercise starts with finding a program you enjoy and that fits in with your lifestyle, goals and needs. That means being realistic about what you'll really accomplish each week rather than going by what you think you should be doing.  If you know you are not going to be consistent going to a fitness club, then learn what you can do out home out for a walk or jog and include strength training outdoors or in your home.
Some common reasons for plateaus include:
·                        Doing the same workouts over and over. Your body needs to be challenged to progress, so make sure you're changing some part of your program every 4-6 weeks.

·                        Not eating enough calories. If your body doesn't have enough fuel to sustain your level of activity, you can actually stop losing weight.

·                        Overtraining. If you exercise too much, the body sometimes responds by decreasing the amount of calories you burn during the rest of your day.


Healthy eating has to  become a lifestyle.  

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Why Starvation and Yo Yo Dieting Doesn't Work!

STOP STARVATION AND YO YO DIETING
Here's why:
The body reacts to weight loss as if it were starving, in response, slows our metabolism.
When your metabolism slows, you burn fewer calories -- even at rest. So it makes it almost impossible to lose weight.


If you continue to take in fewer calories, you will either stop losing weight as quickly as you have been, or you'll stop losing weight altogether.


After starvation diets, eating under 1400 calorie per day diets, when you increase your calorie consumption, you may actually gain weight more quickly than you have in the past.  The most devastating effect of a very low calorie diet is the loss of muscle tissue. Once the starvation alarm is triggered, your body begins looking for ways to conserve energy. Muscle is metabolically active tissue. Getting rid of it is the body's way of decreasing energy expenditure.


The solution is to increase your physical activity and eat 5 small nutritious meals a day. (Skip sugar, white flour and empty calories that don't fuel your body)


Doing so will counteract the metabolic slow down caused by reducing calories. A regular schedule of exercise raises not only your energy expenditure while you are exercising but also your resting energy expenditure -- the rate at which you burn calories even when the workout is over and you are resting.


With each repeated bout of dieting, your metabolism becomes less and less efficient and you can actually become progressively fatter while eating less food.
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Why You Can't Skip Meals and Lose Weight!

The body reacts to weight loss as if it were starving,                 and in response, slows its metabolism.

When your metabolism slows, you burn fewer calories -- even at rest. So it makes it almost impossible to lose weight.


If you continue to take in fewer calories, you will either stop losing weight as quickly as you have been, or you'll stop losing weight altogether.


After starvation diets, eating under 1400 calorie per day diets, when you increase your calorie consumption, you may actually gain weight more quickly than you have in the past.


The solution is to increase your physical activity & eat 5 small nutritious meals a day. (Skip sugar, white flour and empty calories that don't fuel your body & help you to stay healthy)


Doing so will counteract the metabolic slow down caused by reducing calories. A regular schedule of exercise raises not only your energy expenditure while you are exercising but also your resting energy expenditure -- the rate at which you burn calories even when the workout is over and you are resting.
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How You Can Reach Your Fitness Goals!

For good health focus on 6 words:
We become what we think about.

If you think in negative terms you will get Negative Results.
If you think in positive terms you will get Positive Results.

People that have success don't let their circumstances control them.

What is you fitness and health goal?
Focus on what YOU WANT TO HAPPEN!
Incredible things will happen in 2011.


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Stay Healthy, how we contribute to every “illness” in our body.

I believe that we contribute to every “illness” in our body. The body, as with everything else in life, is a mirror of our inner thoughts and beliefs. Our body is always talking to us, if we will only take the time to listen. Every cell within our bodies responds to every single thought we think.

True healing involves body, mind, and spirit. I believe that if we “cure” an illness yet do not address the emotional and spiritual issues that surround that ailment, it will only manifest again.

Most people don’t want to be sick on a conscious level, yet every disease that we have is a teacher. Illness is the body’s way of telling us that there’s a false idea in our consciousness. Something that we’re believing, saying, doing, or thinking is not for our highest good.

I read an interesting report a few years back. It stated that only 30 percent of patients follow their doctor’s instructions.
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How to Lose Weight with "Portion Control & Exercise"

One of the key ways to lose weight and maintain a healthy weight is through portion control. Research has shown that Americans often underestimate how many calories they are consuming each day by as much as 25%.  You may have been one of the millions who have tried the “Low-carbohydrate (diet) which has come and gone, but portion control is here to stay.

Portion control is key to weight control.  By cutting back on how much of each food you eat at every meal, your calorie intake drops. Instead of being overwhelmed by the idea of a diet and swearing off your favorite foods, strive to control the serving sizes of the foods you already eat.

“It’s an approach you can live with your whole life".

Eating out presents problems because of the trend to supersize serving portions. What to do? Request a half order or plan to take half your serving home for the next day.

In the United States, about 650 people out of 1,000 are overweight or obese. Healthwise, this means they’re more likely to suffer from life-threatening illnesses such as heart disease, cancer, and diabetes.

Practice portion control, and exercise!


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What are the Energy Drink Dangers?

Do You Know Anyone That Uses Energy Drinks, Caffeine or Other Stimulants to "GET GOING"?

The caffeine that is found in energy drinks is dangerous enough on its own. Not only is caffeine addictive, it acts as both a stimulant and a diuretic. As a stimulant, caffeine can make you have anxiety attacks, heart palpitations, and insomnia.

There are two things that must be kept in mind when we are talking about the side effects of the energy drinks.


Side effects are caused by the combination of the ingredients used for making the drink. The Monster energy drink is also made of a certain combination.

This combination consists of carbohydrates that can cause the body absorption of nutrients and food into the bloodstream to become more difficult. This means that the person drinking too much of the energy drink can encounter gastrointestinal issues.

Second, not only nutrients are harder to be absorbed in the body, but also the fluids. This means that hydration cannot be made at the optimal rate, also causing health problems. This hydration issue must concern especially athletes, whose bodies lose an important quantity of water during training. They should be careful about the intake of this energy drink, especially since it is designed for them.

The Monster energy drink is also rich in sugar. Once in the body, the product brings a lot of sugar, which is transferred into the bloodstream. When the effect of the energy drink wear off and the sugar level in the blood drops, this can be quite visible and the person consuming the product can feel it quite well. Also, some laxative effect can occur.

Other side effects of the Monster energy drink is strongly related to the caffeine it contains.

Red Bull Can Give You a Stroke This Report May Surprise You!

It Did Me! Just one can of the popular stimulant energy drink
Red Bull can increase your risk of heart attack or stroke.

The effect was seen even in young people. The caffeine-loaded beverage causes blood to become sticky, a pre-cursor to cardiovascular problems such as stroke.

One hour after drinking Red Bull, your blood system becomes abnormal,
as might be expected from a patient with cardiovascular disease.



Red Bull is banned in France,  Norway, Uruguay and Denmark because of health risks. Energy drinks have been popping up all over supermarket and convenience store shelves in recent years, and have overtaken bottled water as the fastest-growing category in the beverage business.

No less than 3.5 billion cans of Red Bull were sold last year in 143 countries. Yet questions regarding the safety of Red Bull, as well as other energy drinks, keep cropping up at regular intervals.

Science Daily Reports that:


A ten-year study showed that girls who drank soda at age five had diets that were less likely to meet nutritional standards for the duration of the study, which ended at age 15.  Girls who did not drink soda at age five did not meet certain nutritional requirements, but their diets were healthier. 
Read the full report here.
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Make sure you change your fitness workouts! Add Variety To Your Fitness Routine.

Do you find yourself doing the same work out without any variety?
It's Time To Change Up Your Routine.

Your body adapts to your workouts as it gets stronger. 
So, if you don't keep challenging it, you most likely won't be getting the results you want.



Make sure to add strength training 2-3 days per week to your fitness plan.

Add 20 minutes of interval training on the treadmill:  walk for two minutes, then sprint for 30 to 60 seconds as fast as you can. Repeat throughout your 20 to 30 minute workout. 





Speed Circuit Try this for amazing results:
(use treadmill, bike, or elliptical).



Start with a 4 minute warm up (cardio machine) then immediately




3 minutes strength training: work two different muscle groups in this 3 minutes (1 1/2 minute) per strength machine or free weights. (different ideas for your 3 minutes of strength:  lunges, squats, abs, biceps, triceps, pull ups, chest press, lats try to work all major muscle groups throughout your workout)



then immediately go back to 3 minutes cardio (if you did treadmill for the warm up, you may want to switch to cycling, or elliptical  throughout your workout remember to add incline and speed to challenge yourself.

Repeat this 6 times!  Cool down and stretch.
If you get bored easily, do 10 minutes on the elliptical, 10 minutes running on the treadmill, followed by 10 minutes of biking.

Get a personal trainer. This is a great option if you need that extra push (and can afford it). Working one-on-one with someone will help keep you on track during each workout and evaluate your progress.
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Weight loss is a powerful motivator to get fit! What Is Anaerobic - Aerobic

Exercise is a critical component of good health
Especially as you age.

Exercise will help you:
  • Sleep better
  • lose weight
  • gain weight
  • or maintain weight, depending on your needs.
  • Improve your resistance to fight infections Lower your risk of cancer, heart disease and diabetes
  • Help your brain work better, making you smarter.

    Weight loss is a powerful motivator that can get people to start exercising.
Here are some other great benefits:
  • A reduced risk of cancer
  • Less back pain
  • Prevention of Alzheimer’s disease
  • A natural treatment for depression
  • A reduced risk of high blood pressure
How To Start the Right Exercise Program for Your Body
Find the right level of exercise for you by the way you feel after a workout.

You should feel GOOD after you exercise.



If you feel exhausted, nauseous, shaky or otherwise are in pain, you have done something that did not help your body. And, very possibly, you have overdone it or violated some other principle that was not good for your body at that time.

So trust your body and listen to the gentle -- and sometimes not so gentle -- feedback it gives you. Likewise, if you feel like you’ve hardly broken a sweat, you may need to increase your exertion level.

Aerobic, Anaerobic....what is the difference?
"Aerobic means 'with oxygen" any exercise where you are able to maintain a controlled breath is aerobic.  A controlled breath doesn't necessarily mean you are doing an easy workout - you can have an elevated heart rate and a heavy breath and still be in control. These are exercises that you can maintain for an extended period of time (10 minutes or more). When you are doing aerobic exercise your body is using oxygen to produce energy (ATP). This is a very efficient and effective way to produce energy for the body and is a great way to burn calories.

"Anaerobic means 'without oxygen". This means that you are gasping for breath and unable to maintain the effort for more than 45 seconds to a minute. Anaerobic exercises can include such exercises such as sprinting - but for those just getting back into exercise even fast walking can send you into an anaerobic state. When you are exercising anaerobically you are no longer using oxygen to produce energy (ATP). You are now using glucose stored in your muscles. One of the results of anaerobic exercise is lactic acid build-up in the muscles which ultimately makes you stop the exercise. Although anaerobic exercises do have their place - for those of you who are really focused on weight loss these types of exercises are not necessarily a major focus for you.

Try exercising with burst of 30 to 60 seconds of anaerobic!
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Top 10 Health & Fitness Tips

1. Keep active with regular exercise


2. Do not starve yourself when attempting to lose weight


3. Lower calorie intake gradually, lowering calories to much too soon doesn't give you much adjustment when weight slows


4. Consume plenty of low calorie, high fiber foods


5. Consume more natural foods high in complex carbohydrates and reduce highly processed foods loaded with extra fat, sugars and salt


6. If doctor approves try weight training to help the body hold on to lean weight while losing fat


7. Try to change workout routines and gradually challenge the body to adapt to higher levels


8. Don't train too hard too soon, gradually build up intensity levels as fitness levels increase


9. After a few weeks of exercising try to work the whole body during each workout to boost calorie burning


10. Stay hydrated, drink lots of room temp water!
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Top 5 Fitness Mistakes That Will Mess Up Your Workouts!


Top 5 Fitness mistakes to avoid!






1.  If you are reading on the treadmill:  STOP  just 10 minutes of vigorous workout equals 30 minutes of slow walking. 


2.  Stay hydrated during your workouts:  Don't drink cold water room temperature water is recommended. 


3.  Change up your workouts:  Your body will adapt to your workouts.  It's important to challenge yourself often by changing it up every 6 to 8 weeks.


4.  Don't skip workouts:  Even when you don't think you have time, you do. Even 10 minutes of exercise has an impact on the body,


5.  Don't Work Out Every Day:   Your body needs the rest and recovery time to rebuild and be at its best.   The rest period is for rebuilding muscle tears and easing muscle soreness. 


Remember you are never too old to exercise!


The most important time to stretch is after your workout, not before.
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8 Health and Fitness Tips To Break Bad Habits

Are you doing too much cardio? 

Yes, you can do too much exercise and if preserving and building muscle
mass is one of your fitness goals (it should be) doing more than 45 to 60
minutes of aerobics a day or more than five to six sessions a week can
actually lead to muscle loss.

Muscle loss equals a lower metabolism and less ability to burn fat. While not enough aerobic exercise is a minus, doing too much is too.

8 Tips for breaking a bad habits.

1.  Essential first steps include recognizing the habit.

2.  This is really the removal of denial. A common belief is that the habit is
the enemy – but it’s important to recognize that the habit is part of
who you currently are.

3.  Other beliefs might involve low self-esteem, hostility towards groups of
people or things, ideas about punishment or self and others, and so on.
These limiting beliefs must be discovered, explored, and dismantled. This
is what frees up the way for change.

4.  Be kind to yourself. DO NOT punish yourself when you lapse. Just smile,
and get back to it.

5. Find yourself a support structure to supplement your own willpower and
energy. A group of friends, a slimming club, etc.

6. Be goal-focused – not problem focused – so think about how things
will be when (yes when) your habit is gone – don’t dwell on how bad
things are now.

7. Find a way to energise your positive goal – what that means for you
depends on you and your goal – it might be an inspiring picture for you
to look at, reminding you of your goal.

8. Find a way to maintain focus on your goal to break this habit. Maybe
you can pin a note above your bathroom mirror.

When is a Good Time to Start?
There is only ever one good time to start working on a better life for
yourself.
                                                          
And that time is NOW.   Write down your fitness and health goals!

Write down 3 excuses you are using to avoid making the changes you need to
succeed.
1._______________________________________________________
2._______________________________________________________
3._______________________________________________________

How have these excuses affected your life? What have the excuses stopped
you from achieving? Write down 3 very important things that you have missed
out on because you've allowed yourself to make excuses.
1._______________________________________________________
2._______________________________________________________
3._______________________________________________________

Notice how you feel when you fall victim to one of your self-sabotaging
excuses?

Now give yourself the permission to change. "Envision the rewards you will
get when you make the change to your life and habits.  Give yourself a
powerful list of reasons for fixing the habit.
1._______________________________________________________
2._______________________________________________________
3._______________________________________________________

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5 Reasons Why you should learn to love spin classes!

What you may hear or say when you attend a Spinning Class!





My bum gets sore…

I feel claustrophobic…

it’s too hard…..

my legs will get big!

These are some comments often heard after a first attempt at a spin or RPM class. But I encourage you not to give up on your first try.  It takes at least three attempts to get into the swing of a cycling class.

What is a cycling/spin/RPM class?

It is a cardiovascular class done on stationary bikes to music.

Spinning will increase your fitness levels, burn fat, and tone and shape your legs, hips and butt. You will gain leg strength and muscular endurance without building bulk.

5 Reasons WHY you should learn to love spin classes!


1. It’s an awesome fat burner and fitness booster. You will burn more calories in this class than any other when you put in max effort. In my spinning class I use the interval training style takes your heart rate up, then gives you a (short) rest, so you can do it all again. This is scientifically proven to be one of the most efficient ways to increase your fitness. Increased fitness equals more energy, faster metabolism, stronger joints and works your legs and glutes!

2. It’s low impact so safer on your joints. If you are a little on the heavy side, running might make you feel like your joints get the hardest workout, not your muscles. Cycling with your feet secured on the pedal is called a closed kinetic chain activity. This keeps you hips knees and ankles in alignment, reducing/preventing injury and allowing your muscles to be loaded in the right places.

3. You can’t help but work harder.  Look around the spinning room. These people are working hard. Yes you can rest, slow your pedal speed, reduce your resistance, but you’ll get going again. Pumped up music, encouraging words from you instructor, and the comfort of knowing that everyone else is sharing your pain, makes you feel like trying that little bit harder. You will feel so proud of your accomplishment and feel confident to try even harder next time.

4. No coordination required. Men, this a class where you don’t need a dance certificate to participate! You’re locked in, the bike won’t fall over, and all you need to do is turn the resistance dial and sometimes stand up off the seat.

5. Every level of fitness can participate in any spinning class. The resistance knob can be adjusted to your level and if you can’t keep up with the instructors pedal revolutions, it’s no big deal, just slow down. Other classes may need you to be fitter, stronger, coordinated, or flexible. Cycling classes grow with your fitness. The fitter you get, the faster you pedal and the higher you dial up your resistance.
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The Most Asked Fitness Question is:

Can you guess what fitness question is asked most from fitness professionals?


Did you guess "How do I Reduce my Stomach Fat"?

Everyone wants to know the mystery of reducing stomach fat. Millions of people try with the newest gimmick ab machines, crash diets, and fancy exercise programs.

Thanks to certain genetic coding many people store extra fat in the mid-section which happens to be the last place which fat loss is noticed simply because besides a balanced diet and training, reducing stomach fat often boils down to a simple decision you can easily make...



Another question often asked is "Should I spend 30 minutes doing crunches or 30 minutes on the StairMaster"?

The simple scientific truth is if you eat more calories than you burn, you will gain weight and vice versa.

There are various ways to create the caloric deficit needed to lose weight permanently but the most simple and relevant way to answer the question of how to lose weight is eat to less, exercise more or preferably a combination of both.

There are 3 different muscles in your mid section.

Rectus Abdominis
Your abdominals are the large muscle from your chest to your waist which look like a "six pack." Even though the rectus abdominis is a single muscle, exercises often attempt to isolate the upper or lower abs.

Your rectus abdominis concentrically flexes your lumbar spine (crunch motion). It also helps stabilize your core in certain instances.

Transverse Abdominis

Your transverse abdominis (TVA) or core muscle is a deep stabilizer of the spine. It helps stabilize your spine by building up intra-abdominal pressure and also pulls in at the belly button creating a tighter mid section.





Obliques

You also have internal and external obliques on both sides of your stomach. Your internal and external obliques work together to flex and rotate your lumbar spine in all 3 planes of motion.


What you must know is "There is no such thing as spot reduction". Not one abdominal exercise by itself or in combination will burn fat from your mid section.

Abdominal exercises are great for strengthening your mid section which may cause a tightening the waist, slimming, effect which could reduce waistline, but you will not go from "flab to fab" with any of the ab exercises.
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3 Fitness tips to include in your workouts every week.



Make sure you are weight lifting 3 times a week.




  • Cardio 3-5 times a week at least 20 - 40 minutes (fast walking, jogging, cycling, eliptical, change up your workouts if you usually bike, take a brisk walk next workout.)





Stretching 3-5 times a week or as often as you can, you may want to try a gentle yoga class!
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No Energy to workout? Ask Yourself These 4 Questions.

Have you ever said to yourself or someone else
"I don't have enough energy to workout"

If you have then it's time to take a good look at your sleeping, dietary and workout habits.

Ask yourself these 4 questions:
  1. Do I get at least seven to eight hours of sleep at night?
  2. Am I eating healthy quality calories from nutritious foods and beverages?
  3. What is your workout frequency?
  4. Do you have overtraining symptoms including lethargy?

Exercise has been shown to increase energy levels and
leave people feeling better about themselves
and more energized.
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