Since today I am lacking in a information and health updates, I’ve decided to share some of my own secrets. Exercises and cardio routines that may benefit others.
First, for my fuel before the gym, I eat an apple, or half a banana. This keeps me going through my whole workout and after my shower. Then I go eat again. Usually another piece of fruit.
Cardio-
- 10 minute job to warm up. Then interval for 20 minutes. 2 minutes at a fast past with one minute slow pace. This can be slow like a walk to a jog. Finish with 5-10 minute cool down.
- 5 minute warm up, 10 minute run, 5 minute cool down. Weight training. Repeat the cardio section.
- Running intervals with exersice sets. Example, run for 2 minutes, slow down the pace for one minute, then do squats. Run for 2 minutes, slow for one, then do push ups…
- You could also do big mash ups like 15-20 minute run. 10 minutes of running intervals. 15 minute walk.
- Running/walking for 30 minutes then the elliptical for 15-30 minutes.
- How about run/walk for 30 followed by 30 minutes of the cycling bike.
- walk at 4.0mph @ 4% incline for 3 minutes, 1 minute at 5.0 @ 5% incline, 1 minute at 6mph @ 6% incline and 1 minute at 7mph @ 7% incline. Repeat 3-5 times. It will kick your ass.
Exercises
- Planks 30 – 60 seconds. Planks with weights. so you hold a plank position then lift a weight to work triceps
- jumping jacks
- jump roping
- mountain climbers
- sit ups
- squats and lunges (do with weights)
- worm down into a push up, do the push up, inch worm back up to standing
- biceps with a squat
- shoulder presses
- rowing machine
- curl and press with squat
- high knees and butt kicks
- saxon side bends
- learn yoga poses to stretch and cool down
I hope you enjoy some little tidbits.
Here are some excersices that will help some certain areas… If you need more instructions on how to do them, make a comment, if not, I’ll just list what you need to do.
Clock Lunge (works glutes, hamstrings, quads, inner/outer thighs)
Step-Ups with Knee Raise (works abs, hip flexors, glutes, hamstrings and quads)
Lunge Jumps (Works hip flexors, glutes, legs)
Inchworm Stretch (works lowerback and hamstrings)
Figure 4 Stretch (hip flexors and glutes)
Power Skips (works hip flexors, glutes quads, calves)
Wood Chopper (works shoulders, abs, glutes, hastrings and quads)
Squat Jumps (works glutes, hamstrings, quads, calves)
Here are some little notes from Women’s Health.
10% of women want to lose 5 pounds by the summer.
31% want to drop a size.
In beauty, 19% of women are happy with their body.
Do you know anything about sodium and nutrition? Well too much salt is bad for you. Often foods that are low fat have lots of sodium. Like Quaker Instant Oatmeal? It has 240mg of sodium. You’re better off sticking to the quick quaker oats and adding in your own flavors like fresh fruit!
Drink your cup of coffee today….It may, but not for sure, decrease your risk of diabetes. It also has minerals, antioxidants and stuff that helps with glucose metabolism…
More likely to lose weight if you diet with a friend. GO FRIENDS GO!
Get WII FIT its really fun
Did you know that a 130 pound woman can burn up to 450 calories cycling for an hour? More on this later on in the week!
The new disease…. eating healthy.
Orthorexia nervosa is a fairly new disease. This type of disorder is an obsession with eating only healthy types of foods. The drive is to only be pure, therefore the sufferer begins to become obsessed with everything that he or she is consuming. A common characteristic is becoming obsessed with planning out the next day’s meals. People who have orthorexia nervosa are often critical of what others eat, and usually isolate themselves from surroundings.
Thanks Womens Health for sharing ways to Cut Calories! Please buy the magazine to get all the ways to cut calories!
Cut 100 calories…..
at Breakfast – Skip the Whip on any coffee drink, Drink black coffee instead of a latte, if you need carbs, split your bagel with a co-worker!
…at lunch…- say no to mayo, leave the Swiss cheese off your sandwhich, drink broth soup instead of cream soup.
…at happy hour…- have a glass a wine instead of two beers, drink from a highball glass (bartenders put 20% less liquid), for beer, have a MGD64, dip nachos in salsa, not guac.
…for a snack…- munch on popcorn, not movie theater butter kind. stash the candy atleast 6 feet away from your desk, you’re less likely to get up and get it. sparkling water instead of soda.
….during dessert…- do not eat the crust. have sorbet instead of ice cream. have a sugar free jell-o instead of putting. have the birthday cake, but not the frosting.
….on the road…- Mcdonalds cheese burger instead of quarter pounder. have an icecream cone at mcdonalds, not dairy queen. get a starbucks skinny latte instead of the regular.
….when you go out to eat…- have 12 pieces of sashimi and 1.3 cup edamame, not 12 pieces of a maki roll! dont fall for the fried food, go steamed.