A Gift to Get Fit

A Gift to Get Fit

The scope of this article is to provide you with a beginner level progressive workout routine that will help you with fat loss and gain lean body muscle tone. The routine targets your whole body and you will be training with no fancy gym equipment. It is important to integrate warm-up and flexibility training in your routine. However, this article will focus only on the warm-up and exercise routine without the flexibility. Flexibility training will be discussed in future articles. Your workout days:

# Week 1 – Tuesday and Thursday
# Week 2 – Tuesday and Thursday
# Week 3 – Monday, Tuesday, Friday
# Week 4 – Monday, Tuesday, Friday
# Week 5 – Monday, Tuesday, Thursday, Friday
# Week 6 – Monday, Tuesday, Thursday, Friday

Your rest period between sets are 1 minute.

What you will need:

To use this exercise routine you will need a pair of dumbells, comfortable stretchy clothing and drinking water.

How much weight should you use:

This exercise workout contains exercises where you will be performing 12-15 reps per exercise set. Choose a weight that is
not too light, in that you can easily exceed 15 repetitions.

As an example: You can start out with 2 or 5 lbs dumbells for upper body exercises and 5 or 10 lbs dumbells for lower body
exercises.

Let’s begin by going through a short warm-up. Warming up your body will help slightly prepare your joints, connective tissues and cardio-respiratory system for your workout.

Warm-up exercises:

Jumping Jacks 2 sets x 20

Instructions:

Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.

High Knee Drill 1 set x 20

Instructions:

1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Lower Body Exercises

Dumbell squats 2 sets x 12-15 reps

Instructions:

1) Grasp DB’s (dumbells) and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position – hyper extension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Dumbell Sumo Squat 2 sets x 12-15 reps

Instructions:

1. Start by holding a dumbell in each hand between your legs. You may also hold just one dumbell with two hands as well.
2. Your feet should be wider than shoulder width and your toes pointed slightly outward.
3. Proceed to squat down until the dumbells almost touch the floor.
4. Your hips should drop back and down while your knees stay directly above your feet.
5. Repeat for the required number of repetitions

Upper Body

Dumbbell Fly 2 sets x 12-15 reps

Instructions:

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the
DB’s almost touching and palms facing each other (neutral grip).
3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the
nipple-line.
4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Bench Press (dumbbell) 2 sets x 12-15 reps

Instructions:

1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms
facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.

5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.

Standing Bent Over Row (dumbbell) 2 sets x 12-15 reps

Instructions:

1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let
arms straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB’s up to body and squeeze shoulder blades together at top of movement.
4) Return to start position. Remember to keep back and head straight – hyper extension or flexion may cause injury
Dumbell curl with shoulder press 2 sets x 12-15 reps

Instructions:

1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position

Total Body

Squat Pull (one dubmbell) 2 sets x 12-15 reps

Instructions:

1. Start by holding a dumbell between your legs.
2. Proceed into a squatting position until the dumbell touches the floor.
3. Stand up to the starting position and pull the dumbell with your arms as you stand.
4. You should pull until the dumbell reaches about chest level.
5. Return to the starting stationary position and repeat.

Don’t forget to finish your routine by properly and slowly stretching your muscles. If you get dizzy at any time, please stop the workout and rest for 2-3 minutes. Make sure you properly hydrate before and after your workout routine. Before starting this workout routine, please consult your doctor as he will ask you questions that will make sure your ready for a beginner exercise routine.

 

Weight Loss: Things to Avoid

Weight Loss: Things to Avoid

Losing weight can be a great way to re-gain your health, rid yourself of dangerous health conditions and keep you feeling, and looking, your very best. There are many ways people use in order to lose weight, from fad diets, pills and diet support groups. One thing most dieters have in common is the desire to rid themselves of extra weight as quickly as possible. While this may seem like an enticing idea, there are good reasons, some dangerous, that may influence your decision to use quick-fix weight loss plans. Below, you will learn some things to avoid when trying to lose weight.

Leaving Out Entire Food Groups

Many people find that they can lose weight quickly by eliminating one or more food groups. Whether it is carbohydrates, fat, fruit or a combination of food groups, this is not a good idea. All of the food groups are necessary for good nutrition, and to keep the body healthy, balanced and running properly. Instead of eliminating carbs, for example, try choosing carbs that can improve your health, such as sweet potatoes, legumes and some fruits. Good fats to include are olive oil and avocados. Eaten in moderation, these foods can enhance weight loss while increasing your overall health.

Laxatives

Some dieters resort to the use of laxatives in order to drop excess pounds. This a harmful, and possibly dangerous practice. Using laxatives depletes the body of vital substances, such as fluid and potassium. The possibilities of dehydration and other complications makes laxative use a dangerous way to lose weight. Also, weight loss through laxative use is temporary, and when use is discontinued, the weight will return as normal bodily functions improve.

One-Dimensional Diets

Over the years, people desperate to lose weight have been sucked into one-dimensional diets by stories of rapid weight loss. The Grapefruit Diet, The Rice Diet and the Soup Diet are all fad diets that offer quick weight loss by eliminating all but one or two foods. Not only are these diets usually abandoned due to boredom, they deplete the body of necessary nutrients and natural chemicals that the body needs. And, again, lost weight almost always creeps back on when normal eating habits resume.

Weight Loss Surgery

Recent strides in the safety of surgery, such as the Lap Band, gastric bypass and the gastric sleeve have improved the safety of weight loss surgery. However, the risks may outweigh the benefits. Infection, the lack of absorption of vital nutrients and even the risk of death make the decision for weight loss surgery one to be carefully contemplated.

It is unfortunate that people become so desperate to lose weight that they will resort to these risky measures. To lose weight in a healthy, permanent way, one must simply avoid poor food choices, and substitute them for healthy, nutritious foods. This, along with a good exercise routine can keep you healthy, feeling and looking great and able to enjoy life to its fullest!

Contact us for more information on customizing a weight loss program for you. We’ll guide you through the process safely and with fast results.

Personal Development: The Art of Self-Discipline

Personal Development: The Art of Self-Discipline

When it comes to the field of personal development the key focus is on inspiration and motivation. The leaders of the personal development movement have the false belief that people can and need to be externally motivated to create a better life for themselves. It has been my experience that such extrinsic motivation and inspiration are short lived.

There’s even a name that was coined for this momentary height in motivation, the seminar high. The seminar high is  when a person attends a motivation seminar or inspiration seminar and they leave with a high that lasts for a few days and after these few days that person’s level of motivation drops back down to whatever it was before they attended the seminar. You will find that this is true for religion events as well as business events.

What I will say next is a bit vanilla and plain so many won’t like it: They key to success at anything is discipline.

It is discipline that is forcing me to write this article at 2:48 AM. It was discipline that forced me to work 80 to 100 hours a week to start one of my business. It was my own internal inspiration and motivation image that gave me the drive to achieve these things.

So, lets go back to motivation. In psychology, there are two forms of motivation, intrinsic and extrinsic motivation. Intrinsic is the form of motivation that comes from within you, it is your internal flame that propels you into action. Extrinsic motivation comes from other people and it is temporary in nature.

For me, motivation is only useful at getting you started but it is self-discipline that we keep you going.

Discipline is not something that comes natural to me, and I thought it comes natural to most people. What I fined is that self-discipline had to be cultivated by the individual. You have to go to war with yourself and be determined to claim victory over yourself.

Self-discipline is a skill that can make you successful in any area of life. The first step to cultivating self-discipline is to focus only on those things that will bring you closer to your goals. Stop wasting time on things that don’t matter, stop seeking entertainment and distractions. This is the first step and most important step to cultivating self-discipline and success. Once this step is in motion, you will then have to continue to fight with yourself to stay on track and to pursue your goals.

You don’t have to be alone in this fight.  Lack of self-discipline is key to why most people haven’t achieved their goals. Some just need a great coach to help guide them with the logistics, plans and setting realistic goals. Let us be your choice in choosing a coach.  Please contact us today to request a free consultation. We accept online and in person consultations.

Getting Fit In The Summer

Barbara Molyneaux IFBB Pro

Barbara Molyneaux IFBB Pro, Business Owner, Life Coach, Personal Trainer at Powerful Existence Inc.

Getting Fit In The Summer

Getting fit seems to take on a lot more importance when you know the summer is coming. When the nice weather comes out, people start dressing in fewer layers and showing off more of their bodies. If the thought of that makes you nervous, it’s completely normal that you should feel that way. Hopefully though, that will motivate you towards starting to get fit yourself. 

Now, the first thing you need to do if you’re going to get fit in the summer is to make a game plan. You are supposed to exercise three to four times a week, so start with that as a foundation. You must choose what you want to be your fitness program. You should start with a combination of cardiovascular exercise and weight training.  When your muscle conditioning, you can speed up your metabolism, which will also help you to slim down.  Forget about the 7 minute or 15 minute workouts, that’s not enough practice to cause a positive metabolic demand to create tone and shed bodyfat.  Pay attention to food, especially your food sensitivities, caloric intake and macros. 

You must also drink enough water. This may be so overused at this point, but you must realize why water is so important. Your body is about two-thirds water. When your body doesn’t get the water it needs, your body functions start slowing. You might even get a headache. When you drink enough water, your metabolism is where it needs to be, and your cells are hydrated so they can perform at optimum level.

Find a friend to get fit with. This can often be a great motivator. After all, when someone else knows you haven’t made the gym yet, it can be more of an incentive to get yourself there.

Walk whenever you can. Every step you take is another toward health. Park farther away in the parking lot, take the stairs and generally choose to walk any time you have the option.

Look for expert help. Whether there is a celebrity trainer you like, or you choose your own trainer at your local gym, realize that a pro can help you with whatever you need. They can critique your technique, they can give you good information about fitness, and they can help you through any plateaus you experience.  Let us be your choice, when selecting a online fitness coach or personal trainer.

Stay committed. This is something that people have a problem with. Realize that in order for you to see the results you want to see, you are going to need to have some patience. Things don’t happen overnight, but that doesn’t mean you should give up. If you feel that you are losing ground, try to change things up and try something new. But whatever you do, don’t give up.

Forgive yourself for mistakes. If you do give up for a day or two, just get back in the groove when you’re ready. Fitness is a long term thing, so you have time.

If you want to get fit, those ideas will help you, especially if you’re trying to get fit in the summer. Think of other things you can do, as well. The more ideas, the better!

Extreme Weight Loss Methods And Alternatives For Healthy Weight Loss

Extreme Weight Loss Methods And Alternatives For Healthy Weight Loss

You can search online for weight loss plans and there will not be a shortage of plans available for you to choose from. Most weight loss plans recommend an average weight loss of no more than 3 pounds a week, but if you are looking to lose a large amount of weight quickly you may look for more extreme weight loss methods.

There are ways that you can achieve extreme weight loss in a short amount of time. However most of these tips and methods are not considered safe or healthy. The methods will help you lose a lot of weight quickly but there are risks and side effects associated with each method.

You Are Not Really Losing Fat

The first thing that dieters need to understand when they are trying to lose weight quickly is that they are not actually losing fat. Instead they are losing mostly water weight. If the dieter continues to use extreme weight loss methods they will eventually begin to lose muscle as well. As soon as the dieter reverts back to normal eating habits the ‘weight’ that was lost will return.

Weight loss returns because the body does not enjoy being in starvation mode and being depleted of water and nutrients. Once the body senses you are starving it, it will hold on to the fat that is on the body and the result is the loss of water and muscle.

Examples of Extreme Weight Loss Methods

Fasting is a type of weight loss method that provides extreme results in a short amount of time. There are several types of fasting including water fasting and juice fasting. Both of these methods work short term because of the calorie deficit. These methods are dangerous and can even cause a dieter to faint or develop heart issues because the body’s processes slow down.

Metabolism is slowed to a halt and makes it more difficult to lose weight in the future.

Weight loss surgeries have become popular over the past few decades. These surgeries provide a quick fix but they can cause several uncomfortable and life threatening effects. Some patients have suffered from:

•    Leaky gut
•    Skin necrosis around the scar tissue

Taking diet pills is one of the most popular forms of quick and drastic weight loss techniques. Society has become obsessed with instant gratification and many people want to simply take a pill and watch the fat melt off of their bodies while they sit on the couch watching television. There have been and currently are several diet pills on the market that act as appetite suppressants. The list of pills includes:

•    Phentermine (approved by FDA in the late 1950s)
•    Fen-Phen (taken off market)
•    Orlistat (not effective)
•    Bontril (can cause heart palpitations)

Healthier Alternatives To Extreme Weight Loss Methods

The good news is that you can achieve a healthy and fit body by adopting a healthier lifestyle. You can add exercise into your daily routine and begin eating healthier foods.

Trying extreme weight loss methods are tempting especially if you want to lose a large amount of weight in a short period of time. However a healthier weight loss plan that includes exercise and healthy eating will allow you to achieve steady weight loss that is long term.