All About That Bass…

We all heard the song, sang to it, danced to it, and even added the song to our playlist…. It’s catchy!

Well…. Play the song, and get your workout on! It’s all about that bass ladies and gentlemen!
10 exercises, 50 second each, 10 second rest….

1. Prisoner squat and lunge L&R
2. Jump box squats
3. Step ups L&R
4. 3 jump and drop squats
5. 1 leg burpee L&R
6. Front, side, back and kick lunge L&R
7. 4 squats, 4 high knees
8. 4 wide leg burpee, 4 knee to elbow, 4 push ups
9. In and out legs jumps over push up
10. Single leg lunge and forward kick

Repeat X 3

Enjoy!!!!

The Miracle Juices..

Ladies and Gentlemen…Boys and Girls…Workout addicts and my lovely runners, It is time to throw away all your energy drinks, recovery mixes, and all the other expensive energy and recovery mixes you might have at home. It is time to enhance your performance and optimum recovery in a more natural way by grabbing a glass and downing some of these beneficial juices made out of products you may already have in your kitchen!

Watermelon Juice:

When in season, watermelon juice can help with muscle soreness because of the amino acid L-citrulline it contains. It relieves exercised induced muscle soreness. If you are a workout addict like me, and love to push yourself over the limits while weight training, then sip on some fresh watermelon juice and help yourself reduce some of that painful, feels-so-good muscle soreness.

Beetroot Juice:

I absolutely love beets! When I go to a juice and smoothie place, I usually ask for a veggie smoothie with extra beets in it.  Beet juice provides a higher delivery of oxygen to the muscles, improved cardiovascular endurance and faster recovery. It is also said that beetroot juice helps control high blood pressure and promotes cardiovascular health. So, get your veggies on and sip on some beetroot juice on your next smoothie!

Pickle Juice:

Not a fan of it? Well, for some reason a lot of pregnant women crave pickle juice. But since you are not pregnant (or even if you are), pickle juice is known for reducing cramps because of the sodium, magnesium and potassium found in it. Pickles also provide the gut with healthy flora which is vital for digestion. Perhaps this is the reason why many pregnant women go for it.

Apple Cider Vinegar:

Apple cider vinegar helps the body to maintain a healthy alkaline pH level. When your pH levels are low, your body is ripe for infections, allergies and low energy. Two teaspoons in water daily for 12 weeks can make a difference.

Need another reason to get rid of your energy, sugary drinks and go for the natural juices? I didn’t think so!

Reference:

Mensing, Richard. (2014, January). “More Athletes Than Ever Are on the Juice: Why you should be too”. Retrieved from: http://www.huffingtonpost.com/richardjohn-mensing-jr/benefits-of-juice_b_4168649.html

Oops I did it again!

Take a look around the next time you go to the gym or a workout group. The first thing you will see is guys working on the upper body muscles like pecs, biceps, triceps, etc. On the other side, you will see all the ladies doing leg workouts, glutes, and abs. Now, there is nothing more I like than a good leg workout, but come on ladies! we have to stop focusing on just our nicest body part (the booty and legs) and focus on our upper body too.

If you can relate to any of these four mistakes I am about to describe, it is time for you ladies to re-look at your workout routine and start adding some upper body workout….and NO, you WONT get BULKY.

1. Doing too much cardio: It’s okay if you use the ellipticals or treadmills to warm up….but spending two hours on it??? Adding weight training can actually make your body burn more calories throughout the entire day than burning calories while on doing cardio only. Weight lifting will help you burn fat, calories and tone your body…plus it is good for your bones! If you must get your cardio fix, try intervals which are probably the best way to go about burning fat.

2. Going too light: Girls wanna have guns too, and lifting the 5 pound dumbbells will not do it ladies! Don’t be afraid to pick up some heavy weights, you won’t bulk up. Actually, when you train properly with weights, you increase your metabolic rate for up to 24-48 hours after the workout. The more muscle you have, the higher your metabolism will be because muscle is active tissue…something you don’t get by doing cardio.

3. Fearing the free weights: Again, if you are not consuming high amount of calories and protein, there is no way you would get as big as a body builder. Trust me, I have been weight lifting and I sure do not look even close to what a body builder looks like. Hit the gym, the free weights and get on it!

4. Neglecting Chest and Back: Oh yeah…I used to neglect upper body all together! Wrong, wrong, wrong! Adding upper body workouts to my routine has helped me with my posture and my balance! Start adding some chest, back, shoulders, triceps, and biceps workout at least twice a week. Add some weight as you get stronger; do not stay in your comfort zone…push your body and get it done.

Thing about this: How would your body look with a big tones booty and legs but small arms, weak chest and back??? Not cute huh? Well, it is time to fix it!

Can relationships affect your fitness performance, health, and weight?

Sweet! You got a new boyfriend/girlfriend, feeling happy and careless, eating out all the time, baking cookies together and watching movies on a Friday night. After a couple of months, you start to realize those pants are getting a little tighter, noticed a beer belly, and a little more junk in the trunk. Unfortunately, being in a new relationship can affect your overall health. Some couples get comfortable and lose the motivation to workout, eat a healthy diet, and maintain their social life or the old routine. However, it can also go the opposite direction. Some people get motivated and workout with their partners, are able to maintain a healthy diet and social life. This is mainly as a result of wanting to look good for their loved one.

A recent study from The Ohio State University showed that women are more likely to gain weight when they get married (men are more likely to gain weight when they get divorced), and a 2009 study from the University of North Carolina at Chapel Hill found that after studying 7,000 individuals over the course of a few years, those who were in relationships and moved in with their significant others were twice as likely to be overweight than their single peers….Yikes!

Prevent weight gain by setting up some rules with your partner. Setting up some ground rules can definitely help you stay on track and avoid some of those extra pounds. Find a sport or workout you both enjoy and have your “workout dates”. This can help you stay fit, and get closer with your partner. Go grocery shopping together and make sure you make a list of all the food you need…healthy food of course. If you go grocery shopping and you have a list of things you need to buy, you are less likely to grab junk food. Don’t get me wrong, we all enjoy the cookies, ice cream, or chips, but keep those away as much as possible. Pick a recipe and cook together…it is fun and sexy at the same time.

Not every relationship is the same. As I mentioned before, relationships can have a positive effect on your overall health too! In my single days, I was over training. The gym was my life and pretty much my home. There were days I would go to the gym and have intense workouts almost three times a day. I kept losing weight, feeling tired and sore almost every day, but that didn’t stop me. This kind of behavior was definitely not healthy, and my “special diet” wasn’t helping either. I was soon on the underweight area. Thanks to my boyfriend, I changed my eating habits, I am no longer a vegetarian, and I focus more on weight lifting than running miles and miles every day. I feel strong and healthy!

If your relationship has a negative effect on your health, analyze the situation and make changes as needed. Being in love is such an amazing feeling, but that doesn’t mean you have to gain some weight.

Ride Along…

I love working out, but cycling has never been my thing. However, I might have to give it a try after reading some of the amazing benefits this exercise provides. Whether you like to cycle for fun, or to take advantage of the health benefits….just ride along and discover what this type of exercise provides to you. I bet after reading this, you would definitely try it at least once!

According to an article published by Derek Markham, cycling is one of the best all-around activities for improving our health. Keep reading….

1. Good for your heart: cycling will get your going; blood flow improves and so is your cardiovascular fitness which in return, helps decrease the risk of heart disease.
2. Good for your muscles: cycling works your lower body – calves, thighs, and your rear end. So, if you don’t want to hit the weights, try cycling for a few miles with a high intensity rhythm…you will definitely feel the burn!
3. Good for your waistline: regardless of exercise, if you keep your body moving, you will burn calories. Cycling does the same thing! This exercise helps keep your weight down, and speed up your metabolism.
4. Good for mental health: cycling outdoors can definitely be fun, and helps get your mind of from other things that could be stressing you out. Seeing nature distracts and eases your mind, keeps you focused, and relaxed.
5. Good for your immune system: cycling helps prevent certain kinds of cancers, as well as keeping your immune system strong and healthy.

Would you like to go for a ride? Go for it!

Reference:

Markham, Derek. (2011, October). “The top 7 health benefits of cycling”. Retrieved from: http://news.discovery.com/adventure/the-top-7-health-benefits-of-cycling.htm

 

Girls Just Wanna Have Guns…

It is time to give your legs a break and focus on your upper body and work those guns! Here are three upper body workout samples you can start doing today! Like I mentioned on my previous blog “The Magic 6”, our upper body can do 6 different movements. These workouts are a combination of those 6 movements…so start now and show those guns!

Workout Routine #1

1. Bench Press
2. Seated Cable Rows
3. Seated Dumbbell Shoulder Press
4. Lat Pull-Downs
5. Laying Barbell Extensions
6. Barbell Curls

Workout Routine #2

1. Pull-Ups
2. Seated Barbell Shoulder Press
3. Chest Supported Machine Rows
4. Flat Dumbbell Bench Press
5. Dumbbell Curls
6. Cable Press-Downs

 Workout Routine #3

1. Bent Over Barbell Rows
2. Incline Bench Press
3. Chin-Ups
4. Lateral Raises
5. Overhead Dumbbell Triceps Extension
6. Preacher Curls