Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

Sunday, May 14, 2017

4 Recipes For a Refreshing Twist on Your Protein Shakes

Try these four recipes for a refreshing twist on your protein shakes.

4 Recipes For a Refreshing Twist on Your Protein Shakes


BERRY ALERT

 

Berry Alert Protein Shake Recipe

 

WHEN: Morning
NUTRITION FACTS: 318 calories, 40 g protein, 35 g carbs, 2 g fat

BLEND
½ cup frozen mixed berries (blueberries, raspberries, strawberries)
1 packet instant regular oatmeal
1 scoop strawberry whey protein isolate
½ cup fat-free vanilla yogurt
½-1 cup water

TIP: For a change of pace, swap the oatmeal for shredded wheat bran. It’s an excellent source of
whole grain and fiber, and a great slow-burning carb.


Fat-Free Yogurt
Besides the obvious health-boosting benefits of protein and calcium, this dairy food does your body good in
other ways. It contains more calcium than milk, and has been found to help maximize fat loss — especially
around the waistline — and minimize muscle loss. Yogurt is also a good source of glutamine, an important
amino acid that helps you lose fat.


Oatmeal
The carbs in oatmeal are slow-digesting and won’t boost insulin levels, which means you’ll stay energized
lo
nger without interfering with fat-burning.


Whey Isolate
Whey protein isolate contains more protein, and less fat and lactose per serving than regular whey. It
breaks down fast and releases amino acids into the bloodstream. That’s why we always recommend it
when your muscles are most desperate for protein, like first thing in the morning. Plus, research shows
that whey reduces hunger so you eat less throughout the day, making fat loss easier.


Mixed BerriesRed berries like raspberries are extremely fibrous, low in calories and chock-full of bone-building vitamin
K. The pectin found in blackberries helps keep blood-sugar levels on an even keel. Blueberries are great
for shedding fat because they contain pterostilbene, a compound that helps the body break down fat and
cholesterol.



PIÑA COLADA PUNCH


Pina Colada Punch Protein Shake


WHEN: Preworkout
NUTRITION FACTS: 260 calories, 28 g protein, 32 g carbs, 4 g fat

BLEND
1 small banana
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice


Pineapple
Pineapple contains bromelain, a proteolytic enzyme that helps your body digest protein. This is important
because it can prevent bloating and indigestion before and during your workout, and assists in protein
utilization. Meanwhile, the potassium will help stave off muscle cramps.


Banana
Bananas are an ideal preworkout fruit because they contain fructose and glucose to give both an instant
and sustained energy boost. (Fructose is low-glycemic, which the body consumes slowly.) They’re also
easy to digest, and full of potassium and vitamin C, which are vital for proper muscle function. Plus,
potassium can boost your metabolism.


Soy Isolate
Like whey, soy is a fast-digesting protein that’s ideal around workouts because it gives you more energy to
train and enhances recovery afterward. Studies also show that soy amplifies nitric-oxide (NO) levels. NO
widens blood vessels, allowing more blood and the nutrients it carries to reach your muscles. Research
even shows that soy boosts growth-hormone levels. This anabolic hormone is critical for women around
workouts to boost size and strength gains since testosterone isn’t in abundant supply.


Whey Isolate
Intense workouts wreak havoc on your muscles, and they need protein to heal and grow. Whey isolate is
the fastest way to get a heap of protein to your muscle fibers, and drinking it preworkout ensures it’s there
when your muscles need it for energy and to prevent breakdown.


Almond Milk
Almonds usually make the list of nature’s healthiest foods, and for good reason: They’re rich in
magnesium, manganese, selenium, and vitamins D and E. Almond milk is also low in fat and lactose-free,
making it a great alternative to cow’s milk.



CHOCOLATE-APPLE CRUNCH


Chocolate Apple Crunch Protein Shake Recipe


WHEN: Morning or Preworkout
NUTRITION FACTS: 380 calories, 35 g protein, 55 g carbs, 3 g fat


BLEND
½ cup chopped frozen apple
½ cup low-fat granola
1 scoop chocolate whey protein isolate
1 cup water Ice

TIP: Preworkout, consider replacing half the whey with soy protein isolate.


Whey Isolate
Topping off your morning shake with I whey protein isolate is the quickest way I to replenish muscle
protein and fend off catabolism. Used preworkout, it provides amino acids to build muscle.


Apple
Aside from being a good slow-digesting carb, apples are full of antioxidants. They also contain
polyphenols, which have been found to increase endurance and strength and even promote fat loss,
especially around the midsection.


Granola
For all its popularity, granola may be one of the most controversial breakfast foods. The cereal is made
from rolled oats and nuts, and is coated with honey. Rolled oats provide fiber, which enhances digestion,
and honey provides carbs to restock glycogen levels. So the sugar gives you an instant lift and the complex
carbs provide sustained energy.


AVOCADO AVALANCHE


Avocado Avalanche Smoothie Recipe


WHEN: Bedtime
NUTRITION FACTS: 273 calories, 26 g protein, 9 g carbs, 16 g fat

BLEND
I½ ripe avocados
1 scoop vanilla casein protein powder
1 packet Splenda (optional) Ice


Casein Protein
Casein is an excellent source of high-quality protein. Because it digests slower than whey, studies show it
minimizes the body’s tendency to ravage your muscles for fuel while you sleep.


Avocado
The fat in avocados is primarily the healthy monounsaturated variety, which is less likely to be stored as
bodyfat. Avocados also contain mannoheptulose, a sugar that actually blunts insulin release (to keep fat
storage at bay and fat-burning turned up) and enhances calcium absorption.


RELATED: Healthy Smoothies for Weight Loss

Tuesday, May 09, 2017

Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work

It may be true that having a big butt can cause low self-confidence, but on the other hand, having a tiny one can often have the same effect. If you're unhappy about your barely there bottom, there are bigger bum exercises you can do. And what's great about them is you can do them right in the comfort of your home! Here are 4 butt building moves that are guaranteed to work.

Bigger Bum Exercises - 4 Butt Building Moves Guaranteed To Work


SQUATS
Squats are one of the best exercises to strengthen and condition your overall body. When this move is done, all major muscle groups are stimulated. And because so many large muscle groups are being worked, squats are a very effective way of burning calories and building muscle. Not only will it improve the shape and appearance of your butt, hips and thighs, it also increases strength and flexibility in your lower back while strengthening your heart and lungs.




STEP UPS
Another great exercise to build up your glutes is step ups. This is done by placing one foot on a step or platform and pushing through your heel to lift your body up. Keep in mind, you'll have to use a step that's high enough. If you're a beginner, you may need to work up to a higher step, but in order for this move to be effective, you want a height where your knee is at approximately a 90 degree angle.

LUNGES
Lunges are a challenging exercise because they simultaneously work various muscles. Bigger bum exercises such as the lunge will activate the glutes, hamstrings, quads and calves. This move is one of the best moves for targeting the butt muscles. It's simple to master and has minimal risks. It should however, be avoided if it aggravates any knee problems.



RELATED: Lunge Squat Combo



BUTT BRIDGES
Bridges are a simple but very effective exercise for toning the buttocks. Do it right and it won't be long till you start to feel it. Simply begin by lying on the floor with your feet flat and your knees bent. Tighten your stomach and while keeping your back neutral, push through your heels and raise your butt off the floor. Squeeze and hold for a couple seconds and return to your starting position.

Bridges are a simple but very effective exercise for toning the buttocks


If you weren't born with one to begin with, a larger butt can be gained through exercise. With these bigger bum exercises, you can get your confidence up and soaring in no time!

RELATED: Inner Thigh Exercises At Home - 10-Minute Tone Up Equipment-Free Workout


Article Source: http://EzineArticles.com/expert/Suzanna_Du/398961

Wednesday, April 05, 2017

Fitness Equipment - How Often Should You Be Changing Your Running Shoes?

When most people think of workout "gear", it is relatively simple and straightforward. You need...
  • workout clothes.
  • a pair of running shoes.
  • a water bottle.
  • headphones.
  • a music player.

How Often Should You Be Changing Your Running Shoes


Sounds simple enough right? When it comes to running shoes, though, you need to remember you need to get good quality shoes built for the type of activity you are doing. Plus you need to ensure you are changing your shoes often enough, so they are providing the cushioning and support you need.

How often should you be changing your running shoes? Let us go over a few things, so you are aware of the best time to switch to a new pair...

1. Your Running Mileage. 

The biggest factor determining your running shoe lifespan is how many miles you have traveled. Consider the average pair of running shoes should give you around 300 to 500 miles worth, this can give you a relatively good indication of how long you can go. If you are running an average of 20 miles a week, this should amount to around 15 to 25 week's worth of usage.

Keeping track of your miles, both those run and walked, is important so you know when your time is up with that pair of running shoes. If you are doing most of these miles on the treadmill, your shoes may look brand new, but keep in mind the padding in them may be anything but new!

2. Your Body Weight. 

The next factor to think about is your body weight. Generally speaking, the heavier you are, the faster your shoes will wear out. There will be more stress coming down with each step you take, mostly wearing out the padding as you run.

If you are over 150 pounds, you might only get the 300-mile mark with your shoes, while if you are under 150 pounds, you may be closer to the 500-mile mark.

You will need to judge for yourself how your shoes are feeling as you run in them day after day. If you start noticing sore and achy joints, this is a good sign it may be time to change those shoes for a new pair.

Having a good pair of running shoes is vital to your success


3. Where Are You Running? Finally, think about where you are running. 

Are you running primarily in open areas or are you running in forests and off-road trails? If it is essentially flat ground running you are doing; you may get a little more life out of your shoes compared to if you are running on terrain not as even. The support and stabilization of your shoe will be tested more in those scenarios, thus leading to faster wear and tear.

Keep these points in mind as you go about your workout sessions. Having a good pair of running shoes is vital to your success, so it is essential you do not overlook this critical element.


RELATED: Running Tips For Losing Weight Fast


For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

Article Source: http://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

Tuesday, March 14, 2017

How To Work Lower Abs - 5 Exercises That Will Get You Started

If you have been working for any amount of time on your abs, there is a good chance, that you have looked at how to work your lower abs. The lower part of your abdominal can be worked as effectively as any other part of your body, as long as you do the right exercises to isolate them.

How To Work Lower Abs


Here are 5 exercises you can take home that will do the trick!

1. Captain's chair

Stand up straight on the chair with your back pressed against the pad, grip the handhold, then contracts your abs and raise your legs while lifting your knees toward your chest.

While you do this, make sure you don't arch your back.

2. The bicycle abs exercise

The bicycle abs exercise


Lie flat on the floor, put your hands beside your head and bring your knees up to a 45 degree angle more or less then start pedaling like if you were on a bicycle.

3. Reverse crunch

The best way to do this is to first lay your back on the floor and place your hands on the floor along your body. Then flex your knees and slowly raise them towards your head while crunching your abs. Make sure to put all the effort into your abs and not your head, sometime people seem to be forcing more with their head then with their abs.


4. Lying leg raisers

Again here you want to lie flat on your back, but this time you want to have your hands underneath your bottom so you have a better balance and support. Once installed, squeeze your abs and lift your legs straight up and lower them down without touching the floor. Hold it for 2 seconds and repeat it.

5. Side turns

Lie your back on the floor with your feet up in the air. It okay if your legs are straight or slightly bent, what's important is that both your arms must be extended on the side with your hands touching the floor. Once you're in that position, slowly start swinging your pelvis and legs on with your feet together on one side, and as soon as you feel that your hand is lifting and not touching the floor, swing back to the other side.

RELATED: Lower Abdominal Workouts For Women


Article Source: http://EzineArticles.com/expert/Patrick_Mercer/795140

Sunday, March 05, 2017

The Best Time Of The Day For A Green Smoothie

Juicing and blending - the terms are often used interchangeably, but there is striking difference between the two. The difference is in the manner in which each is made. When fruits and vegetables are juiced, the liquid is extracted and the indigestible fiber is discarded, however when fruits and vegetables are blended to make a smoothie, they are served with the fibrous material.



This basic difference is the reason why juices can be had at any time during the day but smoothies cannot. Green smoothies with all their fibrous material are harder to digest. Hence, nutritionists and health experts advise against having one later in the day. The best time is also determined on the basis of how you have it - as a substitute for a meal or combined with a whole meal.

Morning - The Best Time

A green smoothie for breakfast is seen as the best option. There are several reasons for it. First, an empty stomach ensures better absorption of nutrients and minerals packed in the veggie-fruity blend. Second, as they take longer time to digest, they keep you felling full for a longer period of time and prevent binge eating. Green smoothies are not high in calories but are a dense energy source. Thus, it is a great way to break the morning fast and keeps energy levels from dipping.

A Good Substitute for Lunch

A green smoothie is a healthy replacement for a lunch meal, particularly when you are at work. Lunch breaks tend to be very short and there's no time to eat a proper meal in peace. People either opt for frozen packaged foods gorge on fast food available at the cafeteria. This is where you can have a green smoothie. You can finish it soon. Not only this, it is convenient to carry to work. Besides, small-size portable blenders allow one to make a fresh blend of fruits and vegetables in a minute. Make sure you have a glass big enough - 32 oz or a litre as it is necessary to provide your body with an adequate amount of calories.

After a Workout

A workout - a hard, laborious one - literally whets your appetite. As the body is depleted of energy, it craves for food. Many drink protein shakes and artificially sweetened juices after an exercise session. Instead, you can prepare and have a green smoothie after a workout session. As the heart rate is already elevated, the body will break down foods faster to convert food into energy for the body.

When you start drinking green smoothies, don't go overboard with them. If you have a smoothie for breakfast, do not have one for lunch and dinner too because it has been touted as a healthy alternative. The body requires all the food groups in a balanced amount and going on all-smoothie diet is as good as a crash or fad diet that starves the body. As far as dinner time is concerned, though we wouldn't recommend it, you can have a tall glass of green smoothie instead of your meal.


For more information on recipes and cooking tips visit http://www.kitchenlivingreviews.com/. These cooking tips for pressure cookers will help in your daily cooking in the kitchen.

Article Source: http://EzineArticles.com/expert/Hannah_Homess/1813942

Friday, February 17, 2017

Best Chest Workout for Women

Most women tend to complain that they don't have enough upper body strength, because they fear that doing chest exercises will make their shoulders too broad. The truth is that proper chest exercises don't make a woman's shoulders broad. Actually, chest exercises are some of the best workout routines that can help women tighten and lift up their breast, and strengthen their shoulder muscles. Below, I have outlined four chest exercises for women.

Best Chest Workout for Women


Push Up

- Lay on the floor
- Keep your legs straight and bend your arms
- Keep your palms facing down, close to your chest
- Lift your body from the floor by straightening your arms
- Your knees should also be off the floor
- Keep your back and neck straight
- Hold this position for two to three seconds
- Lower your body by bending your arms
- Avoid touching the floor with your chest
- Hold this position for two to three seconds
- Repeat this movement 5 to 10 times

Push Up on Swiss Ball

- Lay on the floor with the Swiss ball sitting by your feet
- Lift one leg and place it atop the Swiss ball
- With the strength of your arms, lift up the second leg and place it on the ball
- Keep your legs, back, and neck straight
- Bring your body down by bending your elbows
- Lift your body back up using only the strength of your arms
- Repeat this movement 3 to 5 times


Ball Chest Fly

Ball Chest Fly Exercise


- Pick up a pair of dumbbells
- Sit on a Swiss ball
- Slide down slightly, with your back resting on the Swiss ball
- Raise your hips and bend your knees
- Position the dumbbells on each side of your chest
- Lift the dumbbells up vertically, and fully extend your arms
- Hold this position for one to two seconds
- Bring the dumbbells back down by chest level
- Hold this position for a couple of seconds
- Repeat this movement 5 to 10 times

Resistance Band Chest Press

Resistance Band Chest Press


- Attach the resistance band on a closed door or window
- Stand straight with one leg in front of the other
- Bend the leg in front of you slightly to stabilize your foothold
- Stick your chest out and look forward
- Bring the resistance band from behind you
- Pull the resistance band until your arms are fully stretched horizontally
- Hold the band in this position for one to two seconds
- Bring your elbows back to chest level
- Hold the resistance band in this position for a couple of seconds
- Repeat this movement 5 to 10 times

There you have it! Try to incorporate these chest exercises in your daily routines, while you do your strength training workout. Your upper body will benefit tremendously from these chest workouts.




Kodjo Hounnake is a home fitness enthusiast who believes the average person can get and remain in great shape right at home. You do not need expensive gym equipment to achieve the body of your dreams. Your body weight is sufficient enough. See the hundreds of home workout videos on my fitness blog at http://Kodjoworkout.com

Article Source: http://EzineArticles.com/expert/Kodjo_Hounnake/403355

Friday, February 10, 2017

What You Should Eat After Your Workout - Post Workout Nutrition

You just finished a super tough workout at the gym and your starving! Its time to head home and grab something to eat, but what's the best thing to eat post workout? Your post-workout nutrition and meal is one of the most important meals of the day, what you eat here can either make or break your fitness goals.

Post Workout Nutrition


The two important things to keep in mind when you are planning to eat after a workout: 1) When you eat and 2) WHAT you eat. These two things together, if done the right way, will help you build muscle and lose fat.

1) When Should I Eat After my Workout?

The first meal after a workout should be eaten at least 30 to 60 minutes after your workout. If you wait any longer to have your post workout meal, your body will start to store the food as fat instead of going immediately into the muscle.

The timing of this meal determines how effectively the nutrients will be absorbed directly into the muscle. The less time you wait the faster the nutrients are absorb and the glycogen in your body is restored.

The longer you wait to eat after a workout, you begin to starve your muscles and the effects of your workout become less.

2) What should I Eat After my Workout?

Each meal after a workout needs to consist of both protein and carbohydrates. Your fitness goals are, will determine the proportion of each of these components. For example, if you want to lose weight, you will need to have more protein than carbohydrates, to make sure that you are building muscle and losing fat.

The one thing you want to stay away from is fat. Healthy fats are a great source of nutrition, however, when it comes to post workout nutrition, fats do not help you. Instead, fats slow down the digestion process, which in turns, slows down the absorption of nutrients into the muscles.

grilled chicken breast with brown rice


Some great examples of post workout meals include: a whey protein shake with some fruit - either mixed quickly in a shaker cup or mixed in a blender, grilled chicken breast with some brown rice, or egg whites with oatmeal.

Remember, that what you eat after your workout is one of the most important factors in helping you reach your fitness goals and get the flat abs you've always wanted.

Article Source: http://EzineArticles.com/expert/Melissa_Wall/16604

Monday, February 06, 2017

Top 5 Exercises for Every Mom

Moms are constantly bending, twisting, and lifting to move kids and carry babies. As kids get heavier and more squirmy, the likelihood of getting a back injury from caring for them increases. To prevent injury and excess fatigue it is a great idea for moms to have a routine that is specific fitness for women. For all women with young kids strong core muscles are imperative to injury prevention. The core muscles include the rectus abdominus, external and internal obliques, transverse abdominus, quadratus lumborm, lumbar erector spinae, and gluteals... put simply, your tummy, back, and butt muscles.

Top 5 Exercises for Every Mom


#1: Planks

The BEST exercise to increase total core strength safely and effectively is a plank. Planks are a simple exercise for women and can be done virtually anywhere. They are a very safe, and can even be done during late pregnancy. Planks are done for time, so it is very easy to see increases in strength... and better yet, strength improves quickly! Once you can complete 3 sets of 1 minute planks in perfect form, there are countless ways to make them more challenging and fun.

Here is what to do...

Lay on the floor on your tummy, plant elbows firmly and directly below shoulders, plant toes firmly on the floor, contract your core muscles to lift your body off the floor- start your timer. You should be in a perfectly straight line from your ankles to your head, try to keep your neck relaxed, and draw your shoulder blades down your back. Hold this form as long as you can, the second your butt sags or raises STOP-- and stop your timer. Try to complete 3 sets of 30-60 second planks at least four days a week. Remember your goal is to reach 3 sets of 1 minute planks... You will improve very quickly with this exercise, so keep pushing your time up gradually!

#2: Rows

One of the best exercises for women to improve posture is rows. There are many variations of rows that can be done at home or at the gym including upright rows, compound rows, and bent-over rows. The rowing motion targets the rhomboid major and minor muscles that are responsible for keeping the shoulder blades (scapulae) retracted which keeps the upper back from rounding. Maintaining strength in these muscles is very important for moms, especially those with babies. Breastfeeding and cradling a baby both encourage shoulder rounding which can lead to back pain, shoulder pain, and neck pain. Rows are the best exercise to strengthen the back and combat shoulder rounding in a balanced way. All women's fitness routines, regardless of their 'mommy status', should include rows to maintain strength of important posture muscles, decrease the likelihood of neck pain, and prevent unsightly humps in the upper back.


Here is what to do...

Complete 3 sets of 12-18 reps of a row exercise, two or three days per week. To determine the appropriate weight for yourself remember that the last 3-5 reps should be difficult to complete in each set... start at a lower weight, and raise it until you find the right weight. (Many women underestimate their strength, make sure to push yourself a bit, you will not see any strength gains if the weight is too light!) If you are including upright rows, or compound rows here are a few very important tips for injury prevention: for perfect form- try to pull your shoulder blades down and back into your back pockets, do not lean back more than 15 degrees, and never strain to finish a set.

#3: Bicep Curl & Press

It's no surprise to many mamas out there, but you need very strong arms to be carting kids around all day. One of the best ways to ensure safety for yourself and your kids while lifting them is to make sure you are strong enough to do it! The motion of lifting babies or children up off the ground involves many muscle groups, a few that need to be strengthened in most women are the biceps and the deltoids. Combining the movement of a bicep curl with an overhead press is the best way to strengthen the arms for the motion of lifting kids. Combo moves are great to add to a women's fitness routine because they are more complicated movements for the body to complete and result in increased heart rate and calorie burn.


Here is what to do...

Complete 3 sets of 12-18 reps of biceps curl & press, two or three days per week. (To determine the appropriate weight for yourself remember that the last 3-5 reps should be difficult to complete in each set... start at a lower weight, and raise it until you find the right weight.)

Find a set of dumbbells that you can complete a few reps of overhead presses with. Stand with your feet shoulder width apart, hold dumbbells in both hands with palms facing forward, tighten your core, complete biceps curls by moving your forearm until your hands are near your shoulders, then rotate weights so that palms face forward again, and compete an overhead press by pushing weights up over your head until arms are straight, slowly lower weights to the starting position, and repeat.

#4: Squats

Toned buns are on the to-do list for many women and need to be moved to the top of the list for many mamas! Strong butt muscles are essential for performing daily tasks safely such as lifting kids, carrying groceries, climbing stairs, moving furniture, etc. Women's fitness routines should include lifts to target these muscles. Most people are familiar with the popular lifting mantra "lift with your legs", but many people have no idea how actually do it! The saying is a bit of a misnomer, in actuality, you lift with your butt and your legs. Think about the example of standing and lifting a child up on to your hip, there is a correct and an incorrect way to do it...

Incorrect: bend forward from the waist, grab the child, use your back to pull your upper body back to an upright position.

Correct: squat down so you are closer to the ground, grab the child, use your legs to push your body up to a standing position.

This simple mistake is the cause of countless at-home injuries everyday. The incorrect way uses mainly low back muscles and forces your low back into weighted extension that is very bad for your back (*remember this is a chiropractor writing this article! ) The correct way of lifting puts most of the weight on the butt and legs, for most women these are the strongest muscles of the body! Why not let them do all the work? Whether you are carrying kids, moving boxes or furniture, or hauling groceries it is imperative that you have correct lifting form EVERY TIME!

The best way to strengthen the lower body muscles used for lifting kids, etc. is squats. Squats mimic the movements of proper lifting form so they are a perfect choice to add to a women's exercise regimen. They target the gluteus maximus, but still work the smaller, deeper gluteal muscles too. Squats are easy fitness for women because they can be done anywhere!


Here is what to do...

Complete 3 sets of 20-25 squats two or three days per week. Add hand weights as your three sets get too easy.

Stand with your feet slightly wider than shoulder width (like 1-2"), point your toes forward, keep your chest up and find a point in front of you to focus on, begin squatting down by pushing your butt back and bending your knees at the same time, the goal is to get your thighs parallel to the ground, then use your muscles to push you back up to standing position.

INJURY PREVENTION TIPS: Visualization- think about sitting down in a chair that is a bit too far behind you, so you really have to stick your butt out to prevent falling. You should ALWAYS BE ABLE TO SEE YOUR TOES, if not you are doing it wrong! Keep all of your weight on your heels. Keep your core tight to protect your lower back.

#5: Intervals

Fitness for women gets complicated when those ladies are moms too. Moms are always running out of time to get things done, especially things for themselves. Mamas must remember that taking care of your body will directly benefit your children. They will model what you do, if you make exercise a priority for yourself, you are much more likely to raise healthy, active children. So, no Mommy Guilt OK? Even for avid gym mamas, getting more than 30 minutes in is challenging at times. Moms need a cardio workout that will maximize the time they have to dedicate. This is why we recommend interval training for every mom! Intervals provide an amazing workout in a short amount of time and can be modified for any fitness level. They consist of varying speeds to challenge your system, but also provide a recovery period so you don't burn out. Interval training challenges the cardiovascular system to increase lung capacity, improve the function of the heart, burn calories, and more. Not to mention give you some killer tone in your legs! You can complete an interval workout on a treadmill, on the trail, or just around your neighborhood. Perfect for beginners as well as those with fitness experience.

Stretching


Here is what to do...

There are countless ways to do an interval workout, this is only one example... stay connected with us, there will be more to come!

If you are a beginner: Choose a walking pace that is comfortable, but pushing you a bit, complete a proper 5 minute warm up at this pace then some dynamic stretching. Start your timer and increase your speed to a slow jog for 2 minutes. Then slow to your walking pace for 1 minute to recover. Continue to repeat for 7-10 sets (21-30min.).

If you are experienced: Choose a jogging pace that is comfortable, but pushing you a bit, complete a proper 5 minute warm up at this pace then some dynamic stretching. Start your timer and increase your speed to a fast jog/slow sprint for 2 minutes (a pace that will push you). Then slow your run to a jog for 1 minute to recover. Continue to repeat for 10 sets (30 min.).


Article Source: https://EzineArticles.com/expert/Haley_S_Harvey/1510469