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.

Using Chia Seeds For Weight Loss

Using Chia Seeds For Weight Loss

There are many gimmicks in the weight loss world. There are so many fad diets and “super foods” that claim that they can help you shed all of the weight that you want. The problem is that they get a bit of publicity and people think that they are the answer to all of their weight loss problems without doing anything else. Chia seeds, a type of superfood, do not do that. You can use them as part of a healthy diet to boost weight loss efforts. Keep reading to learn more about chia seeds for weight loss.

Chia seeds are an ancient food that has been eaten for many years. Many people will tell you that they have just heard of it recently or they will bring up the Chia Pets that have been sold for decades. The truth is that they have been eaten since the days of the Mayans and Aztecs. They are not new but their recent gain in popularity as a super food has lead to a massive boost in their production. This is especially true in continents like Australia.

Chia seeds are a super food because of all their health benefits. They have a higher amount of Omega-3 fatty acids than the other popular seeds, flax seeds. They also contain vital minerals and vitamins that your body needs to function and survive. They have high amounts of zinc, calcium, magnesium, and those previously mentioned fatty acids. They also contain a lot of fiber, which can help with weight loss and weight maintenance.

Aside from their healthy benefits, they are an incredibly versatile food. They are low in calories and sodium, so they can be easily added to many foods. They are recommended for breakfast and in or before nearly every meal during the day. They can give you quite the energy boost for your task for exercise regimens. The amount of soluble fiber they contain is enough to keep you satisfied for a while and to prevent overeating and snaking too much.

These little seeds absorb liquid, which makes them ideal for use in soups, smoothies, and yogurts. They take on similar characteristics of tiny tapioca in these applications. The fact that they also bulk up when eaten in these manners makes you feel like you have eaten more than you have.

They also work in solid applications like salads and other meals. Chia seeds for weight loss can add that extra boost of fiber that betters your digestive health, along with the health of your hair, skin, and nails.

Their amount of fiber that keeps you full longer is what keeps you from gaining weight. They keep you feel more satisfied after you eat. That is another reason why you should be drinking plenty of water with them. This can help with the problem of dehydration being confused with hunger.   Chia seeds expand, so to really know what your getting, use a small amount to start (1 Tablespoon) let soak in water and then spread.

Using chia seeds for weight loss is considered natural and safe. They are easy to incorporate into a healthy diet and they are quite inexpensive to buy. Like any other weight loss plan, consulting with a doctor is best before going on a chia seed diet.

Great Exercise for Building That Booty

Before exercising consult withy your medical doctor.

Wide Stance Squat with Barbell

This version of the squat uses a wider stance to isolate the inner thigh.

Steps

  1. Lifting a barbell off of a weight rack, position it on your shoulders.
  2. Stand with your feet wider than shoulder width apart (about 30 inches apart) with your toes pointing out.
  3. Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).
  4. Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to lose balance).
  5. Pause in the downward position and slowly return upright to the starting position.

Note: A pad on the bar or towel on your shoulders can help improve your grip and reduce the discomfort of the bar against your back. Practice the squat without any weight to allow yourself to become comfortable with the movements.

  • Type: compound
  • Primary: quadriceps, glutes
  • Secondary: calves, hamstrings
  • Equipment: barbell

The Aging Body in Healthy Living

pestudioThe Aging Body in Healthy Living

The body goes through many changes starting at adolescence. As a person ages the brain, eyes, ears, mouth, smell, heart, liver, lungs, kidneys, bladder, colon, metabolism, and so on starts to change. The body functions start declining which affects reproductive organs, blood, cells, tissues and so on. To slow aging one must exercise, eat right and continue visiting their doctors. Don’t wait until you are in your 40s or 50s to start exercising and eating healthy. At this point, you are already on a unfortunate path to health risks, inflammation, and disease.  Doctors are essential, since these caring souls take time to monitor your bodily functions. Doctors will consider environment, overall health, hereditary factors and more to maintain your health. If your doctor, doesn’t care about your overall health and just wants to make money, then seek out an professional such as an fitness and nutrition coaching company such as Powerful Existence Inc with experienced and expert coaches such as myself and Barbara Molyneaux, IFBB Pro

Who studies aging?
Geriatrics are the men and women in the branches of medicine that study seniors or aging. The experts often focus on aging or the aged since the majority of disease all start in later years. In view of the fact, geriatrics study the syndromes and disease simply because one disease that affects the young will effect the elders in a different light. For instance, if a younger person has a thyroidal problem, it may cause them to feel cranky, gain weight and so on. However, if an older person has a thyroidal problem, they may sink in and reduce themselves into depression.

Compare the diseases:
If an older person has a thyroidal condition, they may feel depressed, withdrawn, fatigue, confused, and will lose memory. If common doctors noted these changes they may deduce dementia or Alzheimerís disease, since they are similar symptoms. Therefore, someone has to focus their attention on aging only to understand the changes that older persons go through.

Older people are subjects to Alzheimerís disease, which is a progressive brain dysfunction. The disease causes massive memory loss, which the person will shrink back to infancy in time and finally diminish their body’s life force. Older people are subject to Aortic aneurysm, which is a disease of the aorta where the walls start dilating, rupturing the main functions and gradually causes death. Older people are subjects to atrophic arthritis, which is in harmony with vaginitis. This condition causes the urethra, as well as the vagina to shrink. As the organs thin the tissues, various symptoms emerge, including burning sensations. The person may feel pain during sexual intercourse. With the burning sensations during urine release, a typical doctor could confuse this disorder as some sort of infection, or sexual transmitted disease. (STD)

Of course, the average doctors receive valuable information from the study groups of senior citizens. For this reason, the doctors stand alert to challenge aging symptoms, rather than confusing the symptoms with other disease.

Elderly people are subject to bedsores. Due to prolonged force, this condition causes the skin to breakdown. In addition, elderly people are subject to cataracts, which the lens are clouded causing impairment of vision. Diseases such as benign prostate hyperplasia often develops in the older generation of men. This condition causes the prostate glands to expend large then normal. Urine is blocked when this condition emerges.

Understanding what you are potentially, facing as an elder person, or youthful person can help you get ahead of the aging game. While we have no control over aging, from an overall picture, we do have the ability to slow aging. To slow aging you will need to learn preventive tactics and so on. Do your sound research to help you understand common aging disease.

Elderly people face ongoing declinations of the body changes and can lead to chronic lymphocytic leukemia. This disease progresses in a later stage and grows. The condition can grow into malignant leukemia, which is cancerous. Finally, elderly people are potential victims to diabetes type two, glaucoma, hypothyroidism, arthritis, Parkinsonís disease and so on. Don’t be the next victim take action today! It’s never too late and the sooner you start these 2 key things, the sooner you see improved abilities, energy, body functions, mental focus and genuine happiness becomes that much more a part of your life.  Let’s get those positive vibes by doing something now.   Your Powerful Existence awaits you !!   Click here for a free consultation.