Have You Ever Heard of the 100 Workout?

This is a great idea when you can't get to the gym.  You can also add in lunges, push-ups and burpees too!

Give this workout a try and let me know what you think!

The 100 Workout

Perform...

100 Jumping Jacks
90 Crunches
80 Squats
70 Leg Lifts
60 Jumping Jacks
50 Crunches
40 Squats
30 Leg Lifts
20 Jumping Jacks
Run in Place for 10 Minutes

*Rest for no more than 60 seconds between sets and repeat workout

Live Fit Live Strong!

Want Ripped Abs? Cut the Carbs!

Now, I'm not telling you to stop eating carbs altogether, but by reducing your carb intake (especially those carbs found in grains, cereals, and potatoes) will have a major impact on you seeing your abs...eventually. Remember you can eat carbs, however, eat more in the morning, and eat much less as your day goes on. When you do eat carbs, make sure your eating whole grains only.  I've listed below some whole grain options that you can add to your diet.

Photo Credit bread image by Bube from Fotolia.com

Popcorn, oatmeal, wild rice, bread, pasta and crackers made with whole-wheat or whole grain flour; brown rice, bulgar (cracked wheat), whole cornmeal, quinoa, muesli, spelt, sorghum, millet, amaranth and hulled barley.  

Whew!...Just to name a few  :-)  So, everyone; today is the day to start cutting the carbs!

Live Fit Live Strong!

No Weights Workout! Body Weight Exercises That Work!

Let’s face it, everyone can’t either make it to the gym or it’s just not in the budget right now.  However, there are several body weight exercises that you can do, that are simple and very effective.  These body weight exercises will improve your flexibility, strength and your balance without the use of machines or weights.  Let’s start off with strengthening and working on your upper body, legs and most importantly….your booty!  I mean seriously; who doesn’t want a sexy rear?

Shoulders & Arms

1. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the surface and straighten your arms. Bend arms to a 90-degree angle, and straighten again while the heels push towards the floor.

2. Diamond Push-Up:  These push-ups get a little more difficult with a diamond-shaped hand position throughout the move (situate them so that the thumbs and index fingers touch). This hand readjustment will burn your triceps like never before! 

3. Boxer: Start with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward, keeping the other arm back. Begin swinging and alternating your arms while punching the air.

4. Arm Circles: Stand with arms extended by the sides, perpendicular to the torso.  Slowly begin making arm circles for about twenty to thirty seconds (about a foot in diameter). Then reverse the movement, going counter-clockwise for another twenty to thirty seconds.

Legs

1. Wall Sit: These may seem easy in the beginning, but just hang in there, you’ll see exactly what I mean.  Slowly slide your back down and up against a wall until the thighs are parallel to the ground. Make sure your knees are directly above the ankles and keep your back straight. Go for 60 seconds per set (or however long it takes to turn those legs start to burn). Add some bicep curls for a little extra intensity to this move.

2. Lunge: Stand with your hands on the hips and feet hip-width apart. Step your right foot forward and slowly lower your body until your left knee is close to or touching the floor and bent to at least a 90 degree angle. Return to the starting position and repeat/alternate with the left leg.

3. Curtsy Lunge: Start off in the lunge position, step the left leg back behind the right leg bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Always keep your torso upright and the hips square.

4. Squat: These are my all time favorite!  Stand with the feet parallel or turned out 15 degrees — whatever stance is most comfortable. Slowly squat down by bending the hips and knees until the thighs are parallel to the floor. Make sure your heels do not rise off the floor. Press through the heels and return to a standing position.  Repeat 3 more sets of 15 reps.

5. Squat Reach and Jump: Perform a regular squat, but jump up and reach your arms straight over your head. Aim for 15 reps. Take a brief rest before the next set.

6. Step-Up: Find a step or get a bench.  Start off with the right food by stepping up onto the step or bench; standing straight up onto the step or bench, then return to start. Repeat for 10-12 reps on each side.

7. Calf Raise: This exercise is best done on the edge of a step.  From a standing position, rise up on your toes, keeping your knees straight and heels off the floor.  Hold this position, then come back down. Repeat for 12-15 reps on each side.

In my next post we’ll be focusing on working your Core, Chest and Back!  So give these very effective exercises a try and let me know what you think, or if you have questions.

Val

Live Fit Live Strong!

Top 3 Myths About Aging

There are a lot of myths about aging out there. Here are three of the most common ones:

1. Disease is inevitable as you get older.

While it's true that older people have a higher risk of developing certain diseases, such as cardiovascular disease, high blood pressure, high cholesterol and type 2 diabetes, than younger people, it's not true that the primary cause of these diseases is age. For many older people, the primary cause of disease is an unhealthy diet and a lack of exercise.

It's been proven over and over again by multiple studies that healthy eating and regular exercise help prevent many of the common diseases that plague so many older people. And even if someone already suffers from one of these diseases, healthy eating and regular exercise can help alleviate the disease.

2. Muscle loss and weakness are inevitable as you get older.

Muscle loss and loss of strength are not the normal result of aging, they're primarily the result of a sedentary lifestyle. You have to use your muscles or they will waste away. Once the average sedentary person reaches age 65, they will have lost up to 40% of their muscle mass compared to when they were young adults.

Multiple studies have shown that older people respond very well to strength training and are able to increase lean muscle mass and strength very effectively. Even older people in nursing homes have been able to increase lean muscle mass and strength when put on an appropriate strength training program.

Strength training also helps keep bones strong, and it can sometimes even reverse bone loss. Weight bearing exercises like walking and running also help keep bones strong.

3. Increased body fat is inevitable as you get older.

Just like with muscle loss and loss of strength, increased body fat is not the normal result of getting older, it's primarily the result of a sedentary lifestyle, as well as unhealthy eating.

Many people are able to eat an unhealthy diet when they're younger and not get fat because of how active they are when they're younger. But once they get older and start leading a sedentary lifestyle, the pounds and the body fat start piling on. Regular exercise and healthy eating will keep body fat off at any age, but especially once someone gets older.

In conclusion, don't buy in to these three common myths about aging like so many people mistakenly do. You can be fit and healthy and look and feel good at any age!

Today is the day!  Make a decision to change your life and your future.  As I always say...

Live Fit Live Strong!