weight training

GIVING THE GIFT OF HEALTH

I love giving during the holidays but I like to support my clients in their goals by giving them things to support the lifestyle they have worked so hard for. Instead of the cookies, chocolates, or other treats take a closer look at some other ideas to support your family and friends to be healthy and fit also. I promise they will truly appreciate you thinking about their Massage:
It’s not considered just an indulgent to get massages anymore. It’s about taking care of yourself and giving your body what it needs to relax or work out those tight muscles. This is a perfect gift for someone who is over-stressed.

Workout Clothes or shoes:
Everyone that workouts at a gym or does outdoor sports need the proper clothing. This is a perfect gift to support someones fitness regimen.

Workout Equipment:
If you know someone that likes to workout at home or isn’t comfortable going to the gym workout equipment is perfect to support their goals. Think exercise balls, hand held weights, bands or yoga mats with a yoga video.

Gym Membership:
Has your loved one always wanted a gym membership. The gym is the perfect place for support, classes, expert advice and learning about nutrition and fitness.

Personal Trainer:
Do you know someone that wants to learn how to weight train to change body composition but doesn’t know where to start. Hiring them a personal trainer to get them started by showing them proper form and techniques would be perfect. Individualized instruction will give them the confidence they need to do it on their own.

Healthy Food Basket:
Giving a basket filled with fresh, delicious fruits is a blessing to so many this season who are tired of being tempted with all the sugary treats. I hope you enjoy and have a happy, healthy holiday!


5 WAYS A PERSONAL TRAINER CAN HELP YOU SUCCEED

You’ve tried over and over to maintain a healthy lifestyle. You want to stay strong and active, keep up and play with your grandchildren or take your fitness to the next level. Your dream keeps getting farther away as you get older. Stop the internal fight by teaming up with a personal trainer who can support and teach you the tools you need to succeed. Here are 5 ways a personal trainer can help:

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1. Accountability – It tough changing your day to day rituals. We get used to doing the same things day in and day out and it tough figuring out how to fit in workouts, food planning, and life balance. This is why a program with accountability helps. Checking in with your trainer for regular measurement, body fat and pictures is usually enough to keep you on track and motivated to keep going and skip that pizza or dessert.

2. Debunking all those old myths about nutrition – It’s tough to keep up on all the new information out there about nutrition. What works and what doesn’t work. Why low fat, low carb diets do’t work. Why limiting your calories can actually create chaos with your hormones and metabolism.

3. Gives you confidents and knowledge to exercise property – Learning how to properly weigh-train can be intimating, especially for beginners. A personal trainer will teach proper progression to insure there are no injuries, while building strength and function within the kinetic chain.  Have you been training for a while but you’ve plateaued? Learning new exercises and combinations can give you more effective results and take you to that next fitness level you’ve been working so hard to reach.

4. Teaches proper nutrition for life not a quick fix – Are you always wondering what proper mix of micronutrients will help your transformation. What to eat and how much? What might work for someone might not work for the next person, we are all unique individuals. Throughout your program a personal training can dial in what works for you, so you are successful for life.

5. Teaches life changes that stick – How many times have you tried to incorporate more healthy habits into your life? Then a week later your not doing it at all? Having that accountability with someone who teaches life changing sustainable habits through small daily steps is essential.

It’s a team effort to move past life changing fears and uncertainty to one of desire, excitement and change. Make your life feel significant, valuable and happy!

HOW TO BODY SCULPT

Body sculpting is the process of increasing muscle and bone strength through weight lifting. Weight training is the combination of machines, weight bars, exercise bands, and dumbbells.

If you are going to weight train to sculpt your body here is some information you might need to know:

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●      How will weight lifting benefit you: Lifting weight is extremely important since it keeps you strong as you age, helps keep bone health and preventing osteoporosis. It increases muscle mass which is important as we age by preventing falls and broken hips. Besides all those important reasons most women want to feel better in their own skin and maybe fit into that bikini again. Feeling good about the way you look lifts confidence and gives you the power to create the life you desire.

●      Preventing fatigue during your workout: It’s very important to fuel your body so you have the strength to complete a workout. Therefore, always have a meal with protein, carbs and veggies at least a hour beforehand. There is nothing worse than having your blood sugar drop during a workout and not being able to complete it. Eating 5-6 small meals throughout the day will give the body what it needs to recover, lean up and build muscle. 

●      Facts of a good personal trainer: Your personal trainer should make sure you start at your own level and progress from there. He/she should also talk and instruct you through proper form and technique. As you increase strength your trainer should push you to that next level so you continue to improve, build and therefore, body sculpt.

●      Best tips for the beginners: Always do an active warmup before weight training. For instance, do 5-10 minutes on a treadmill or elliptical. As a beginner always start with a whole body workout for 3-4 weeks to get your joints strong and ready for weight resistance. After your workout is the best time to do static stretching for 10-15 minutes. Always hold each stretch for 20-30 seconds.

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Taking the time to prep all your meals once a week will ensure you are getting the calories your body needs to fuel, recover and body sculpt. Support all the hard work you are doing in the gym with a nutritionally structured meal plan. Eating every 3 – 4 hours will help balance blood sugar, keep body full, help build muscle, and avoid binging. If you are not prepping your meals ahead of time there is no way you can stay on a structured plan and give your body what it needs to build and lean up at the same time. 

Meat and veggies

What are the best foods for sculpting your body? Whole foods in it's natural form will always be best. Protein such as chicken, fish, eggs and beef supply the body with the protein it needs to build and tone muscle. Proteins are the main building blocks of the human body. It serves the body by building and supporting the growth of tissues and molecules that help both structural and functional purposes. Carbohydrates such as rice, potatoes, yams, quinoa and oats supply the body with energy and aids in recovery. Green veggies are important for fiber, they supply the body with vitamins and minerals, and fight off disease. Fats such as nuts, avocados and nut oils help with brain and joint health, helps you feel satisfied and also fights off cravings. 

Here are a few great sources you might consider:

●      Dark Turkey Meat: Dark turkey meat is enrich in zinc which helps boosting beauty and also gives new energy for performing physical activities. Moreover, it also helps in maintaining a healthy immune system.

●      Salmon: Salmon contains omega-3 fatty acids, the healthy fat that lower your risk of heart disease. It is an excellent source of vitamin B12, B6, vitamin D and selenium. 

●      Prawns: Prawns are very low in calories, high in protein and consists of a mineral called selenium which is an antioxidant. It assist in maintaining thyroid health and the body's immune system. 

●      Eggs: Whole eggs are good source of the good fats omega 3 fatty acids. Whole eggs are a good source of vitamins B12, B2, B5, A, Folate, Phosphorus and Selenium. Eggs raise HDL good cholesterol. They are high in quality protein and all the essential amino acids. 

●      Lean Beef: Lean beef helps in increasing protein level in the body and provides iron to the bones. Lean beef is a good source of B vitamins, zinc, selenium and Iron.

●      Spinach: Spinach is a great source of magnesium, iron, B2 and B6, folate, Vitamin K, E & A, calcium and potassium. Spinach helps in making collagen in the body. Basically, collagen is a rubbery protein, which makes muscles and skin toned, youthful and gives it a great appearance. The fact is that this is also enriched with fiber which will help you stay satified.

●      Kale: This food is very low in calories but provides many health benefits such as, it is high in iron, and vitamin K. It is filled with powerful antioxidants and is a great anti-inflammatory food. One cup of kale is filled with omega-3 fatty acids, which help fight against asthma, arthritis, and autoimmune disorder.

●      Beetroot: This is very powerful antioxidant and just like other vitamins and minerals this gives great impact to skin by giving it a youthful look. This also prevents skin from being damage.

●      Tomatoes: Tomatoes are a nutrient-dense superfood that offers many benefits. They help protect and maintain healthy blood pressure, and reduces blood glucose. Tomatoes also contain key carotenoids such as lutein and lycopene. These protect the eyes against light damage.

The body will always thrive on a structured plan and therefore create the best results faster. The body will continue to improve everyday if you are consistent with meal planning and weight training. 


The Benefits of Weight Training For Women

Exercising is extremely important for women, because the benefits far outweigh any other form of long-term weight-loss or ways to lead a healthy lifestyle. 

Weight training reason #1: Loss of body fat and increased muscle. Lean muscle increased metabolism, which in return keeps you lean.

Weight training reason #2: Decreases the risk of osteoporosis by increasing bone density.

Weight training reason #3: Helps you gain strength so you can stay active for a better quality of life.

Weight training reason #4: A strong body helps reduce the risk of injury and/or falls later in life. 

Weight training reason #5: Strengthens core and back to help reduce back pain and improves posture. A strong back helps keep shoulders back for proper posture as your age. 

Weight training reason #6: Research shows it can reduces the risk of heart disease by lowering bad cholesterol, increasing good cholesterol and lowering blood pressure. Research also indicates that weight training may reduces the risk of diabetes because it improves the way the body processes sugar, according to Dr. Barry A. Franklin, of William Beaumont Hospital.

Weight training reason #7: Improves attitude, mood and reduces stress and depression.

Regular workouts are beneficial for your body in many ways and should be a part of your daily routine. Before you start exercising, it is essential to make a workout plan and choose workouts that are appropriate for your level. However, many women don’t have a slightest idea, which exercises to choose, and how to perform them.

Below are some example exercise programs that include all the main body parts. These are simple exercises that you can do at home, while on a vacation or with friends, basically anywhere. But, before you start any training program, make sure you do an active warm up for 5-10 minutes and always check with your doctor before starting any new workout program.


Arms

Next to six-pack abs, one of the most attractive body parts is the arms. Being a workout pro or a beginner, it is that muscle group that almost every woman wants to perfect. There are many arm exercises that are great for both biceps and triceps. One of them is the exercise called standing bicep curls. In order to do this exercise you should choose a band, d-bells or barbell where you can get 12-15 reps with each set. All you have to do is stand with a band under both feet, keep knees slightly bent, core tight and chest lifted. Then, grip the handles and start doing a bicep curl. Squeeze your biceps and then lower holding the resistance for a count of three, repeat 12-15 times. After incorporating this arm exercise into your workout routine, you’ll be able to see a difference. 

Back and Chest

A strong and firm back creates beautiful posture. Who wouldn’t want that? With a few simple back and chest exercises, you’ll no longer be dreaming of it. An exercise called sitting rows will help you acquire that. All you have to do is sit on the floor with your legs straight, core tight and chest lifted. Grip the handles and start doing a row. You should keep the elbows close to the body for a better effect and repeat the exercise 12-15 times. For a beautiful and firm chest you can do an exercise that involves pushups on feet or knees. 

Shoulders

Want to take your shoulders to the next level? An exercise called Upright Rows will help you with that. The instructions are very clear and straightforward. Stand with the band under both feet, with your knees slightly bent, core tight and chest lifted. Then, cross the bands so you are holding them in opposite hands. Start doing an upright row by lifting with elbows first. Remember to bring the elbows to shoulder height so there is no shoulder impingement. You should repeat the exercise 12-15 times with every set.

Legs & Booty

Great legs and booty are the essence of a perfect physique. If you’ve been struggling to find an appropriate exercise for legs, here’s a perfect one. It’s called Squatted Band Walks and all you have to do is sit back on your heels in a squat position, keeping your chest lifted. With the left side being first, take a big step out to the side. Keeping the resistance tight in the band, continue until you reach 15-20 reps and then change the direction. So simple and yet so efficient!

Abs

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Oh, the abs. You don’t have to work your abs to exhaustion before you can carve out your abs. Instead, you can try out a few simple exercises that will get your abs to pop. There’s a really great one with a 6-8 lb. medicine ball and it goes like this – lie on the floor face up, put the ball between your legs. Bring your legs up meeting your hands and reach with the ball in your hands overhead while the legs go back down to the floor. You will find this exercise will do miracles!

Keeping your body fit can be challenging sometimes. However, these few simple exercises will help you get the physique you always wanted. You can even make an exercise plan and perform these body part workouts in 4 separate days. Grab a medicine ball, band, d-bells or barbell, always remember to warm up and you’re ready for some action. Your body will thank you later.

Ultimately -- 
YOU HAVE TO MAKE A CHOICE!
That is the first secret.

If you make the right choice, you can look forward to a younger, more confident, and happier you


LEGS, CHEST & CALVES WORKOUT

Today is my favorite day of the week…Monday! I love Monday’s because I’m more focused during the week and I enjoy how my body responds to the structure. I also train legs on Monday’s which is my favorite body part to train. Today I decided to throw in some chest movements to mix things up a bit.

Take a look at my leg, chest, and calf workout:

Machine leg press 5 x 20,15,10,8,8, superset with

Machine Incline Chest press 3 x 15,12,12

Leg extensions 4 x 15,12,10,8, superset with

Weighted walking lunges with pushups using 22 lb d-bells. 10 walking lunges, stop 10 push-up with hands on d-bells on floor. 10 more walking lunges, finishing off with 10 more push-ups.

Giant set:

Leg curls 3 x 15,12,12

Machine flies 3 x 15,12,12

Weighted straight leg dead lifts with 22.5 lbs. d-bells 3 x 15

Sitting calf raises 3 x 15 with 10 bounces on top of last rep

Incline calf raises 3 x 15 with 10 bounces on top of last rep

For beginners only do 1-2 sets of each exercise, intermediate do 2-3 sets and advanced do 3-4 sets of each exercise. If you are a beginner always check with your doctor before starting any new training program.