Today's Fitness Tip

Daily fitness and wellness tips


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Your Weekend Workout..Tabata style!!!

jackie13

  • Perform the drill all out for 20 seconds then rest for 10 seconds.
  • You will have 2 exercises per drill. Repeat exercises 4 times for a 4 minute drill.
  • In Drill 1 you will perform Alternating Reverse Lunges for 20 seconds, rest for 10 then perform Mountain Climbers for 20 seconds and rest for 10.  Repeat the drill for a total of 4 times.
  • Rest 1 minute between drills then go on to the next drill.
  • There is a free app called Tabata Timer which you can use on your smart phone if you like.

 

Drill 1: Alternating Reverse Lunges & Mountain Climbers

Drill 2: Bicycle Crunches & Push-ups

Drill 3: Squats & Hold Plank

Drill 4: Jump Squats & Spiderman Push-ups

 

Nice job!!!! Woohoot!!!!!

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NUT-ritious Benefits of Nuts

NUT-ritious Benefits of Nuts Organic Mixed Nuts (Raw, No Shell)

If you’re looking for a quick and healthy snack, nuts are the perfect option. Nuts contain the perfect amount of vitamins and minerals, healthy fats, and fiber plant sterols. For a bite size food, they contain a powerful nutritional punch.

Nuts are known for their many health benefits. A study assessed the health risks involving 13,000 people. The study concluded that those who ate nuts fared better off than those that didn’t. They had a decrease in BMI and waist circumference, lower weight, blood pressure, and the likelihood of many metabolic syndromes decreased. Many nuts such as walnuts, almonds, hazelnuts, peanuts, and even cashews improve the vascular system as well. They promote proper blood flow and normal cardiac functions.

Nuts also combat the effects of some mental disorders, such as Alzheimer’s disease, depression, and Schizophrenia. The contents of the omega-3 fatty acids combat these disorders, as well as help with rheumatoid arthritis.

Despite the many benefits, you should consume with caution. Nuts are a common allergenic substance, and being the allergic to one nut isn’t the same as being allergic to another. As long as you know what your body can and cannot consume, nuts are a wonderful healthy snack and can greatly improve your health!


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Why Weight Lift?

crossfitWhy Weight Lift?

Lifting weights helps shed off pounds, but it keeps the weight off too. You burn calories during strength training, and your body continues to burn calories even after. More calories are used to make and maintain muscle than fat, and strength training can boost your metabolism by 15%.

Lifting weights can even can help strengthen your bones. By putting the stress on your bones, you build up the bone density, ultimately preventing osteoporosis and other related bone diseases.

Strength training is also called resistance training because it involves firming up and toning your muscles by contracting them against a resisting force. Your balance and coordination will improve, as will your posture. More significantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a vital benefit, particularly as you get older.

Strength training will even elevate your level of endorphins which will make you feel great. It is also a


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My 10 Bathing Suit Ready Tips

10 Tips to Bathing Suit Bodytwitterpicture

1)                  Visualize yourself slim. This creates a road map in your subconscious which govern our habits and behavioral patterns.  Visualization can help to fire neurotransmitters throughout your body to make the feat possible.  Spend a few minutes every day to creating your ideal body image. See yourself slim, healthy and fit.

2)                  Make water your beverage of choice.  Drink at least half your body weight in ounces per day. Eliminate soda and juices.  Juices are high in calories. Eat your fruit, don’t drink it! Eating your fruit takes more time and you’ll get fiber benefits, which also help to fill you.

3)                  Weigh yourself daily. Yes daily!!  It keeps you focused on you weight goal. Knowing that eating that slice of pizza or brownie might just send the numbers in the opposite direction will help you stay on track.

4)                  Keep a food and exercise journal. It keeps you accountable. Log everything you eating and drink. Enter the time and how you are feeling. Since emotions play a huge role in what we eat and how much, by identifying your triggers you can begin to make better choices.

5)                  Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog… no excuses, just do it!!! And you will feel better as exercise kicks up endorphin, the feel good chemicals.

6)                  Have a large breakfast, high in lean protein. Add fruit and veggies.

7)                  Add 2 large salad with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is a necessary and healthy part of any nutrition program.

8)                  Try spacing out your meals.  Have 5 or 6 small balanced meals spaced 3 hrs. apart.  You will eliminate overeating and hunger pangs.  Sit down while you are eating and focus on eating. Shut off the TV, close the book, don’t read the mail. Distractions can lead to overeating.

9)                  Exercise!! Find activities you like and make the time.  30- 40 minutes per day of combination of strength training and cardio.

10)              Get plenty of rest.  Try to sleep 7-8 hours every night.  You will feel better and have more control at the dinner table.  Taking a cat nap in the afternoon works wonders!!!


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Here’s Your Weekend Workout!-No equipment needed

Coach Jackie’s “10” Workoutwide squat

Start with a 10 minute warm up consisting of marching, walking, jogging, and stretching.

Perform each of these exercises with a 10 second rest after each.

10 Jumping Jacks

10 Crab Kicks (Each Side)

10 High Knee Run (Each Side)

10 Bicycle Crunches

10 Push-ups

10 Jump Squats

10 Push-ups

10 High Knee Run

If you are able, repeat 10 times. Make sure you cool down and stretch after your workout though!


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Leg Toning Exercises

Sure, summer isn’t for a while yet, but that isn’t an excuse not get into shape! To target these tricky-to-hit muscles (thighs and the surrounding ones,) beginners should do each of the standing exercises 15 to 20 times; the intermediate and advanced 25 to 30 times. This routine has been created by Matthew Hurst, who is the owner of Training Zone.

Wide-Stance Squat

(A) Stand with feet slightly wider than shoulder-width apart and toes pointed out to 10 o’clock and 2 o’clock.
(B) Slowly lower for two counts into a squat position. Hold the squat for one count, then straighten your legs for two counts to go back to the starting position.

First-Position Plié Squat

Begin with heels touching and toes slightly turned out. (A) Keeping heels together, rise up onto your toes. (Hold on to a wall if you feel wobbly, but maintain posture.)
(B) Bend your knees into a half squat for two counts, then come back up in two counts, keeping heels together.

Squat with Ball

(A)  Position your feet shoulder-width apart with toes pointed straight ahead. Place a medium rubber ball (or a knotted beach towel) between your legs just above the knees.
(B) Squeezing your inner thighs to keep the ball steady, lower into a squat for two counts. Hold for one, then return to standing for two counts.

Wide-Stance Arm Swing

(A)  Place your feet just wider than shoulder-width apart and point toes to 10 o’clock and 2 o’clock. Grasp a dumbbell (three to five pounds for beginners, 8 to 12 for more advanced) vertically in front of your stomach.

(B) With arms straight, lift the weight to shoulder height as you lower into a squat for two counts. Hold for one count, then slowly lower the weight and return to standing for two counts.

Inner-Thigh Press with Rubber Ball

Lying on your back on a mat, bend your knees so that the soles of your feet are flat on the floor. Place a medium rubber ball (or a knotted beach towel) between your knees. Contract your inner thighs to squeeze the ball for 30 seconds. Relax for 10 seconds, then repeat the cycle four more times.


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Weekend Workout

Weekend Workout

jackie13Here is a nice little Tabata style workout for you to try.

Warm up for 8 minutes.  Jog, walk, march, stretch,etc.

Repeat each exercise for 20 seconds then take 10 second break. Repeat sequence 8 times.

Burpees

Pushups

Jumping jack

Squats (or hop squats)

Cool down and stretch!!! Great job!!!

Remember to check with your doctor before beginning any exercise program!