Having the willpower to avoid the cookie aisle at the grocery store on a “normal” day is tough. Avoiding the aisle, end caps and special displays during the holiday season, well that requires super human strength.
GET SEXY, TONED SHOULDERS
FULL GYM SHOULDER WORKOUT
Before starting any weight training always warm-up on a treadmill or elliptical for 5 to 10 minutes. Make sure your shoulders are warm before starting by using with a lighter weight and performing at least 15 reps. Increase your weight on your beginning set. Always watch yourself in the mirror for proper form.
1. Combo: Incline face down reverse d-bell flies with d-bell front raise
3-4 sets of 10 reps each
2. Incline bench side d-bell lateral raise
3-4 sets of 10 reps each side
3. Sitting single d-bell overhead press
3-4 sets of 10-12 reps each side
4. Standing plate upright rows
3-4 sets of 12-15 reps
Alway check with your doctor before starting any exercise program.
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Getting fit! Becoming the best version of you! FINALLY having a booty! It all sounds awesome, but it can also all sound terribly intimidating. There are a lot of steps in the process of meeting your fitness goals; and it’s not just about getting to the goal. It’s about a total lifestyle overhaul. You’re not just committing to going to the gym three days a week. You’re making a promise to yourself to make healthy decisions everyday.
But accomplishing all of this can actually be a lot easier than it sounds… depending on how committed you are to making a genuine change in your life. So, if you’re committed, read on!
It’s understandable that everyone has to start somewhere so if you’re a total beginner here are a few tricks to make getting fit a little less scary and a little more fun:
Accountability Buddy: You don’t have to go it alone. Grab your best friend, your sister, or a trainer to go through the journey with you, so you have a cheerleader when things get tough and to hold each other accountable. Having a plan is number one, therefore after every workout, as your stretching, strategize your next workout, when, where and what you will train. Having a trainer, on the other hand keeps you accountable, on your toes and encourages you to get that last rep in. Because they know you can do it, and will remind you that you know you can do it too.
Don’t Go Cold Turkey: Let’s talk about food. If you’re a beginner, we’re talking SUPER beginner, the food might be your biggest hurdle. Start simple by cutting out processed foods, like frozen dinners and/or dinners from a box. In place of those things add in whole foods, such as lean meat like chicken or fish, fresh in season veggies, and healthy carbs such as brown rice or sweet potatoes. Do that for a week or two and then cut out something else, like pop. You can do this by cutting in half what you normally drink for 3-4 days and then cutting that in half, and so on. The good news is, you don’t have to give up french fries, ice cream, or your favorite guilty pleasure all together right away, but saving those things for a free meal on the weekend will help you reach your goal much quicker.
Be Gentle With Yourself: Goal setting is a big part of understanding your fitness journey. You can use your goals to track progress and set benchmarks. However, it’s important to set goals that are realistic. People are different genetically and their bodies will respond to fitness as such. In other words, if you’re of Scandinavian descent don’t make your goal booty that of a naturally curvy Latina. Some things just aren’t physically possible. So, by all means reach for the stars but don’t reach for something impossible that may only leave you disappointed and feeling needlessly discouraged. Setting weekly goals to get to the gym and start eating clean whole foods are more attainable, and will help you reach your long term goals. Do what is needed on a daily basis will take the overwhelm out of the whole process.
Tracking/Journaling: It’s important to know what you have done and where you are going. Don’t be blind in the process and progress. Have a tracking journal or phone app where you can write what exercises you have done, what weight and how many reps. That way when you go the gym next time you will know your weights and reps and therefore, push yourself, and also pat yourself on the back as your strength and weight increases. Just has important is journaling your mood, water, sleep, calories, weight or body fat. Keeping track of all these things is higher knowledge when you have hit a plateau and you need to changes things up.
Make An Investment: Being healthy is an investment, in YOU! It’s a lifestyle investment. You are worth the investment so take the time needed to plan your meals, your workouts, stretching, etc. Love yourself enough to take the time to invest in your health so you don’t have to pay for it later in life. Meaning in medication, doctors, being sick, unable to play with grandchildren, and unable to be active with friends, etc.
These are some simple strategies to help get you started on your fitness journey. If you need more guidance and support you might consider signing up for the 30 Day Fit & Ageless Challenges.
No matter how old you are and what healthy habits you have, meditation and yoga are great additions to a healthier and longer life. Both are ancient practices that can provide health benefits in many ways. Tai Chi, among other healing arts, can help in slowing down the aging process. Thus, both meditation and yoga are simple techniques that should be practiced on a daily basis in order to attain a youthful and healthy lifestyle.
People have been meditating for thousands of years. But while the practice is not new, science is just catching up to its benefits. Recent studies show meditation and mindfulness can have a positive impact on stress, anxiety, focus, creativity and even relationships. The calming benefits of meditation are helpful in keeping the mind from wandering while also reducing stress. Here are some amazing benefits of meditation:
1. Lowers stress and anxiety
The discipline of meditating can lead to an increase of positive thoughts in the brain and lower susceptibility to stress. Meditation is not only associated with feeling less stressed, but it’s also linked with decreased levels of stress hormone cortisol.
2. Changes the brain
A meditation technique can actually result in brain changes that may be protective against mental illness. The meditation practice was linked with increased signaling connections in the brain, called axonal density, as well as increased protective tissue (myelin) around the axons in the anterior cingulate brain region.
3. Lowers depression
Those who are at especially high risk for depression may benefit from some mindfulness meditation. Teaching people of all ages how to practice mindfulness on a daily basis could help them experience less stress, anxiety and depression.
4. Supports your weight-loss goals
Trying to shed a few pounds to get to a healthier weight? Mindfulness could be your best friend. Meditation training was considered an “excellent” or “good” strategy for weight loss by seven out of 10 psychologists in one related survey.
5. Helps you sleep better
Meditation can not only help us better control our emotions and moods, but it can also help us sleep better at night. People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have benefits for sleep quality and future ability to manage stress.
Yoga, on the other hand, is said to be more physical than spiritual. The practice can involve breathing meditation and some consider it to be a spiritual discipline as well. Despite living in times when scientific medicine was not as developed as today, many yogis have lived past 100 years of age. Yogis have been incredibly healthy individuals who were in better shape at age 80 than many people at age 40, which only proves beneficial effects of yoga. The regular exercise that yoga practice provides helps maintain muscle strength as well as bone density, flexibility of the joints and balance. Yoga exercises can also improve respiratory and circulatory health while reducing stress and anxiety. Spending an hour a day on yoga is sure to promote a healthier life.
Meditation and yoga are simple practices that should be essential part of your daily routine. The best times to meditate are first thing in the morning and just before you go to bed at night. Prepare to start the day with calm self and clear thoughts. At night, relax and anticipate a good night’s rest. Incorporate these highly beneficial techniques and you’ll see the results in no time.
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