It’s 2012!!!!, a whole new year to start over (get it right get it tight). Write down your resolutions and place it somewhere VISIBLE so that you can always see it and remind yourself about them. My personal motto for 2012 is ”#iWorkout” (yes I know there is an app called that and it’s not a new phrase, but I’m making it my phrase). Above is a list of some of the reasons why I workout. When I feel unmotivated or just plain tired this list keeps me going. Write yours down now #iWorkout
Winter!! a time for family, holidays, cold weather, and most important (to some) EATING! Winter time is when people gain a couple of pounds without even realizing it like a fast roller coaster finishing while your mind is still on take off. There are a couple of reasons for this weight gain. First is of course the holidays starting with Halloween (crazy amounts of candy), Thanksgiving (juicy turkey with mac and cheese, pumpkin pies and leftovers), Christmas (Ham and family dinner), New Years (alcohol). As you can see things happen pretty fast! THen we have the cold weather (Burrrr), makes you want to cuddle under the covers with comfort food, a nice movie and a warm body next to you. Also your body adapts to the coldness by holding on to the fat it already has to keep you warm (makes it harder to lose weight)
Here are a couple of tips from various sites:
1. Practice Smart Snacking - Trail mix, whole grain crackers, low fat cottage cheese, etc.
2. NEVER go into a party hungry! – this will tend to make you overeat and you’re subject to what menu items that they offer
3. Liquid Calories - they tend to have a high amount of calories that can be consumed in a short amount of time. It also has a faster rate of being converted into fat.
4. Go outside for some SUN - Get some sun even if its cold outside (you’d be surprised how fast you warm up when you workout in the cold)
5. Eat more Protein and Fiber - Keeps you full longer and longer energy. Watch those carbs! ( muffins, cakes, pastries)
6. Go to the Grocery store - Stock up on items in your cupboard before hand, That way, you’ll be able to create a quick and nutritious evening meal at short notice. You’ll save money and avoid the temptation to order a high-calorie takeaway.
7. Wear FITTED clothes - we are constantly wearing baggy jackets, sweaters, and layers upon layers! It’s easy to feel good about our bodies and lose sight on the reality of the shape of our bodies. Wear fitted clothes and regularly weigh yourselves to keep that focus.
Of course ENJOY! and LIVE a little it is the holidays still, just don’t go overboard you won’t want to regret it in spring when it’s beach season.
Ask Men, NHS UK, EatingWell.com, WebMD, Fit Sugar, ThatsFit.com
Toast2Fitness has been my heart and a great resource in which I utilized to share my passion for fitness unto the world. Although there is no excuse as to why this site has not been avidly updated, I will make an attempt to give one. Imagine a fashion designer that cannot make it to fashion shows or a florist that can’t be in a garden, or even a mechanic that is unable to work on cars (One thing that these people have in common is that they’re removed from their passion!). Since high school I have been dealing with a knee injury and already had surgery once that has prevented me from properly exercising at a certain level of exertion. Fitness events, training sessions, and etc has been missed because I would be home tending to my knee. My motivation to help others was severely diminished since i couldn’t even help myself. At times I could barely get out of bed without a severe knee pain occurring. Over the past year plus I have been meeting with a team of Doctors which all came to the same conclusion, if I don’t get this surgery now then I would need a total knee replacement surgery by age 30! Even though I worked through the pain at times just off the strength of my passion to help others reach their fitness goal, it’s about time that I helped myself now so that I could further help you in the FUTURE and beyond!
Basically to keep a LONGGGG story short, I have finally had the surgery needed to correct this nuisance! It is approximately a 6 week period before I can even walk! Even though it will be tough, I believe in modern medicine and its technical advances since my first surgery.
I admit, I have been accused of this act of foolishness numerous times; I DON’T STRETCH! Alot of people downplay the importance of stretching due to lack and or misinformation. It is definitely a vital part to your fitness and over all well being. There are numerous benefits to stretching such as:
This is a quick gym workout on how to utilize dumbells, machines, and barbells to achiever your fitness goal while targeting different areas of your body. It is a startup gym workout just in case you are a little confused on what to do when you are in the gym! Enjoy
*Click each exercise to see how it’s performed
Warm-Up
10-20 min treadmill 4-6 mph
Main WOrkout - 3 sets 10-12 repetitions
Dumbell Bicep Curls -Arms
Dumbell Shoulder Press/Shrugs – Shoulder
Barbell Squats – Thighs (Use self spot Squat rack for safety)
Leg Press – Thighs/Hips
Machine Chest Press – Chest
Dumbell Calf Raises – Calves
Seated Rows – Back
Check out ExRx.net exercise directory to learn how to properly perform each movement —–> CLICK
MERRY CHRISTMAS!! From Toast2Fitness to YOU!
It has been a great year and am thankful for a lot. Your health has been a gift to me and can’t ask for more.
Remember these tips as you eat Christmas dinner and you’ll prevent the famous Santa Belly:
The Fitness industry is creating ways that people can’t have any more excuses for not working out. WHO hasn’t heard the basic excuse “I’m behind a desk 8-10 hrs a day, there’s no time to workout!”
Well PROBLEM solved with the GymyGym Exercise chair, as stated by the website “The World’s First Ergonomic
Exercise Chair”. It has 16 core exercises that will engage the arms, chest, legs, back, torso, shoulders, and glutes. The chair utilizes resistance bands placed in precise areas for maximum benefit. (more…)
Let’s all have a toast for the first tee to be made! It’s a celebration!
If you want one just hit the About/Contact page up top thanks and keep supporting Toast2Fitness.com
In the race to find the fastest way to the finish line of fitness, people are taking shortcuts in order for them to win. One of these shortcuts are the usage of Sauna suits. These suits are typically made of nylon or vinyl material, which are both great in trapping heat. As the heat is trapped the body produces more sweat to attempt to cool the body and prevent it from overheating. Through the profuse loss of sweat the body loses weight. But one must realize that it is only water weight that has been lost which can all be gained back by drinking water to rehydrate yourself.
Benefits:
- Rapid weight loss
- Possibly aids in the removal of toxins in the body through excessive sweating. (not proven)
- Have a sense of accomplishment while exercising
- Heat generated can improve circulation and relax muscles.
Disadvantages:
- Possible overheating and dehydration through misuse.
- Ineffective for long term weight loss, when water is consumed the weight is gained back
- Uncomfortable while performing exercises for some by sticking on skin.
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.
