Winter Snow Storm…!!

As we approach winter season there are key safety aspects that we must take in order to have safe holidays.

1. Bundle up. (Make sure all extremities, head, hands, legs are covered) *I had gloves on when originally shoveling.
2. When shoveling snow, be sure to lift with your legs and NOT with your back.  Do not bend over to lift, always squat.  Bending over is dangerous and puts massive strain on your back.
3. Wear appropriate boots. (Helps prevent frostbite and improves walking traction)
4. Take adequate rests as to not put too much stress on your entire body (when shoveling)
5. Drive  only if required! and if your tires are up to code and fueled up.  Nothing is worst than getting stuck in the snow without gas

My Weekly Exercise Schedule…

This is MY typical exercise schedule for the week.  It is the basic structure and foundation that I strive to attain on a weekly basis.  This schedule is not concrete as it does allow some leeway depending on what I am doing that specific day.  With this schedule I am able to shift workouts to another day or even substitute them depending on what my body tells me.  There is a purpose and reason for the main focus on each workout each day.  MY schedule individually focuses on a primary muscle on that certain day but is still being exercised on other days as a secondary muscle, just not the primary focus.  Feel free to adopt this into your routine since it’ll give you a certain structure and purpose for exercising that day.

Monday: Chest

Tuesday: Interval Cardio Training

Wednesday: Arms and Back

Thursday: Cardio and Abs

Friday: Shoulders and Legs

*Note – I perform a certain degree of cardio each day but on cardio specific days it is intensified. If any questions, then leave a comment or txt 240-339-3544

Winter Blues Workout!

Winter is a time that people usually stay indoors with a cup of cocoa, bundled up and relaxing.  Why not? It’s cold outside, roads are dangerous, you don’t want to risk catching a cold or (swine) flu.  This is also a time that people gain the most weight through various means.  First there are a multitude of holidays all in concession with each other in which food is abundantly given to patrons, from Thanksgiving to Christmas and ending with New Years.  Also due to the fact that it is winter and there is less sunlight during the days, our bodies enter hibernation mode in which caloric burning is slowed in order for us to have fat for insulation.  For those that want “summer body” you don’t want wait after winter before you start your summer workout, it doesn’t make sense right?  Here are 3 things you can do to prevent winter weight gain!:

1. Focus on your goal! whether it is to lose weight for the new year, get a nice summer body, or just overall health.
2. Scale back on calorie intake at the numerous gatherings you might attend.  Instead of two pieces of pie get one. (the first bite tastes the same as the last bite so why eat two?)  I eat a little piece of desserts at events just for taste because it satisfies my minds curiosity and need for something sweet while limiting the amount of calories I ingested.
3. Get ACTIVE, go for a walk after a meal, do at home workouts, or go to your gym at least 3 times a week.

*Even if you don’t lose any weight during the winter months at least you won’t gain any either if you follow these guidelines. (You definitely don’t want to be excessive as the picture above, it is dangerous to your health)

Fitness MYTHS pt.2!!

You can trim fat off specific parts of your body by doing exercises that targets that area.

No your body predetermines through genetics what area of fat is trimmed off through workouts.  Doing 200 crunches won’t give you a six pack ab, but it will strengthen the “muscle” underneath the fat.  Typically your problem areas are the last place to show a fat reduction, so you have to keep up your workouts continually.

Exercising till you feel sore means I did a good workout.

Being sore does show some sign of progression since you are now involving your muscles in activity instead of continuing a sedentary lifestyle.  But you DON’T want to be sore after every workout because that leads to counter productiveness.  By being sore you limit the intensity of your next workout since your body isn’t fully healing.  This soreness feeling usually occurs within 8-24 hrs post workout (Delayed Onset Muscle Soreness DOMS).  After an intense workout, you should have a light workout the next day to promote body muscle recovery.

I must STRETCH before a workout to prevent injury.

Studies show that stretching before a workout can actually be HARMFUL for you.  Performing static stretches such as “hold your stretch 20 secs” and etc can destabilize your muscles thereby making them less ready for a strenuous workout session.   Destabilizing reduces muscle force/strength by as much as 30 percent pre-workout.  What you should actually do is an aerobic warm-up activity for 5-10 mins t.hat brings blood flow to your muscles.  Post workout stretching is still beneficial as it aids in recovery

Sports bras are used just to prevent the painful/uncomfortable bounce.

Sports bras aren’t just to prevent that painful uncomfortable bounce when running/jogging.  They are also made to prevent permanent breast sag!  High impact workouts along with age and gravity leads to your breasts sagging.  So if you have the power to eliminate one problem out of the equation then do so and GET a sports bra now.  They offer more support for workouts than just using a regular bra. Click Here for 10 Best sports bras for women.

Fitness Magazine Ask the Trainer NY Times Spark People

Interval Training = Faster Weight LOSS

When people finally realize that they need to exercise in order for them to lose weight and reach their ideal physique, the first workout they embark on is cardio through the form of Running. There are different forms of running to reach the goals that you strive for. Our bodies have both fast and slow twitch muscle fibers which adjusts depending on our style of running. Slow twitch muscle fibers are prominent in endurance runners that perform long distance runs over a period of time. Fast twitch fibers are prominent in sprinters and short distance runners. Slow twitch muscle fibers contract at a slower rate and allow for a greater oxygen uptake which gives the benefit of endurance over long distances. Fast twitch fibers contract at a faster rate generating more force without the use of oxygen (anaerobic). Interval Training allows for a faster weight-lossutilizing the fast twitch muscle fibers!! It is a high intensity form of training that exerts your body beyond its limit in which you will reap the benefits in a shorter amount of time. The concept of interval training is basically a high intensity exercise followed by a low intensity exercise consecutively.  What I mean by this for example is 30 secs of running at about 80 to 100% of full speed followed by a minute of walking (performed 4-6 times).  Interval Training doesn’t only apply to running, it also can be incorporated in cycling, swimming, jump roping, roller blading, and rowing. Since interval training is intense on your body, it should be done 2-3 times a week and for beginners 1 time just to get started.

Benefits of Interval Training:

1. Burn fat FASTER = faster weight loss!!
2. It eliminates the monotony of jogging/treadmill for a long period of time because interval training should only last approximately 20-30 mins. It can be done in different variations as long as it is INTENSE.
3. It’s adjusted to the way your body feels (it’s not a conformed structure)
4. If you have become stagnant in your weight loss efforts, this gets you over and beyond the plateau

According to MensHealth Standard Interval Training

The  following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 – 5 minutes *warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)
3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

*NOTE Warm-Up is mandatory

Check out BNET Health Article for tips for beginners, advanced, and/or endurance

Complete Strength Training BodyBuilding Interval Training