Easter Weekend

I hope everyone had a fabulous Easter weekend and spent the time with their friends and loved ones. If anyone's Easter was like mine, there was little exercising and lot's of food. Am I right or am I right?

Having a gym on my property should make it easy for me to work out, but of course, after such a rigorous past month of school, I decided to sleep. And sleep and sleep and sleep. Most of my break was spent with family and friends.

However, despite my relaxing weekend I did get a chance to run. It was not purely for exercise purposes, more like I had to chase my dog up the street because he was running after a golf cart. I like on a ranch with 4 acres of property, as do all my neighbors, so there is a lot of space out there. She had me running for a while, but it made me feel good because at least I got SOME kind of exercise in to burn off all the food I was consuming.

No tips in this post, except for this: No matter what you may be doing for a vacation, a little run with a pet or with music plugged in could do the body some good :)

Ten Keys to Fast Fitness

I stumbled on to ten keys to fast fitness today from the www.hussmanfitness.org site and I really wanted to share them with my readers because they are put very clear and dry.

1. Aerobic Exercise (3-4x a week, 20-40 minutes each depending on chosen intensity)
2. Cross-training
3. Interval training
4. Resistance training (with proper post-workout nutrition and recovery), 2-3x a week, 45-60 minutes each depending on intensity
5. WATER! I cannot stress enough how important water is - both within the food you eat and as your primary beverage
6. Four to six limited, balanced "fuelings" a day, containing adequate protein intake and low-glycemic carbs (to stabilize your blood sugar)
7. Proper nutritional support and supplements
8. Intentional caloric deficits (If you want to burn fat, you NEED to burn more calories than you take in. Just because you consume 'good' food doesn't mean you are losing weight. Most people believe they can eat more of it since it is better in nutrition, but is not completely true. Take it from someone who loves food! Haha)
9. Basic records and specific goals
10. Adequate rest (Sleep deprivation causes significant imbalances in several hormones - cortisol, ghrelin, and leptin. It also increases your desire of junk food, bad carbohydrates, reduces metabolic activity while you are awake, and prevents muscle growth.)

Commit yourself to a better body image

Many people are becoming increasingly aware of P90X workout and Insanity workout. Each program has their own individual method. In either 90 days or 60 days, individuals dedicated to either workout will see a noticeable difference. I've seen it with my own eyes! I am waiting to order my set. Once I do, I'll post updates daily on the progress :)

Requests?

Once I created this blog, people continued asking for my input on certain health situations or requesting specific work outs. I will be working on adding them as soon as possible. If there are any others, please don't hesitate to ask! I will get you the hook up ;)

Need a personal trainer?? Check this out!!

Javier Verdin is a graduate from Palm Beach Atlantic University. He is a N.A.S.M Certified Personal Trainer. If you really want to be in shape and are West Palm Beach local, or don't mind a little bit of a travel, call him up!

Go to his site for more information:
www.lifechangingpersonaltraining.com

Flat tummy tips!

Ladies, Spring Break is around the corner and that means it is triple B time: bikinis, beach, and boys. It is time to shed the extra pooch that was gained during the winter and time to flatten that stomach for some fun in the sun.

A tone, flat stomach looks great, feels great, and is very sexy. Some of us were born with it while others of us are constantly working for it. Either way, here are a couple steps to maintain it or achieve it.

"A toned core will help your body age well in the decades to come, so it's crucial to build a strong one early on," says Valerie Orsoni, founder of LeBootCamp.com. "Also," adds Geralyn Coopersmith, senior national manager at Equinox Fitness Training Institute, "developing a fit core early in life sets you up for amazing posture and a pain-free lower back."

As much as I would love to say these exercises alone will give you the flat stomach you are looking for, I would be lying. I am here to help not to mislead. If you are going to work for this tone, flat stomach you not only need to follow these steps but also watch what you are eating and hit the gym. Nothing worth having comes easily, always remember that. If you want it, you have to work for it. Click here for fat-burning cardio ideas and metabolism-boosters.

                                                                                  Killer Move: The Plank

                                                                                                               Goal: To condition your 

                                                                                                               entire core

Frequency: Four times a week
Directions:
- Get into a push-up position with your forearms on the floor.
- Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor.
- Keeping your back neutral and your belly button pulled in, hold this position for 20-60 seconds.
- Repeat for 3-5 sets.

Killer Move: Butterfly Abs
Goal: To work your deep abs while getting a flat, sexy stomach
Frequency: Four times a week
Directions:
- Sit comfortably on a gym mat or carpet with your legs crossed.
Using your arms to support you, slowly lie back until your body is
flat, keeping your legs crossed.
- Place your hands under the nape of your neck for support. Inhale
through your nose, and raise your chest a few inches off the floor
while exhaling through your mouth. Your chest should be moving
up toward the ceiling, not bending forward to your knees. This should be a smooth, controlled motion.
- Repeat 25 times, and as you progress, move up to 50 times.
- Tip: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is to keep your head in alignment with your back and shoulders. You don't want to curve your back.


Good luck!!

celebrity legs

Real Beauty posted this tip for lean-looking legs on their website and it's not difficult to do if you have no time to make the gym.

Want lean-looking legs? Get a great side profile, like Cameron Diaz by doing Doorknob Squats (by MarieClaire.com). 


Works: Butt, quads, hamstrings
Need: A door with a knob
Directions:
1. Set a timer to 100 seconds. Stand facing the narrow edge of an open door, with your legs hip-distance apart and a footstool directly behind you.
2. Holding your arms straight, grip one doorknob in each hand.
3. To a slow count of 10, lower your body until it touches the stool (but don't sit down!).
4. Pause, then raise yourself to a standing position to another slow count of 10. Repeat until the time is up.