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It's important to know what motivated (or un-motivates) you to exercise.
Take the time to figure it out and implement the motivation into your daily life.
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8 Foods To Eat Everyday -
Walnuts Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts--about 1 ounce, or 7 nuts--is good anytime, but especially as a postworkout recovery snack. Tomatoes There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Do you all follow Aerobi and Fit For Your Adventure on Facebook? 'Like' their pages today for more helpful daily fun facts. Yesterday we had a blast shooting 'Aerobi's Office Workout' with Aerobi! Special thanks to Luke Bidegain, our fearless leader, Dave Dobler, our location manager, and Structural Grace for letting us shoot in their offices!
Ladies! How heavy is your purse? Having 1-5 lbs hanging on one side all the times can cause muscle tightness and imbalances. Prevent this by switching which side you carry it on often and keep the load as light as possible.
:) We love this workout! All you need is some light - medium weights and a mat (or towel!). It is very intelligently designed and you can learn so much from it!
http://www.amazon.com/Jillian-Michaels-More-Trouble-Zones/dp/B001NFNFMQ #1 Best Drink in America: Water
Water 0 calories, 0 g fat, 0 g sugars. You may feel trendy with a bottle of vitamin-enhanced water in your hand, but that brightly hued liquid probably isn't improving your health. Most vitamin-infused H20 is just colored sugar water with some vitamins tossed in—bad news when you consider that Americans take in about 355 calories of added sugar every day. If you want vitamins, get them from vitamin supplements or, better yet, from whole foods (salmon, for example, is loaded with energy-boosting vitamin B-12). And if you want water, get it from, well, water. Nature's beverage is calorie-free, cost-free, and unless you're an elite athlete who does high-intensity exercise for more than an hour at a time, it'll take care of all your workout hydration needs. (Courtesy of Eat This, Not That! ♥) Traveling this season? Bring along a jump rope and an exercise tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere. Also write out a list of your favorite body weight exercises that you can perform anywhere.
(Squats, Push ups, Jumping Jacks, Planks, etc.) 8 Foods You Should Eat Every Day
Spinach It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day. Yogurt Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and provides protection against cancer. Not all yogurts are probiotic, though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day. Tomatoes There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Carrots Most red, yellow, or orange vege- tables and fruits are spiked with carotenoids--fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis--but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day. Blueberries Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried. Black Beans All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2-cup serving provides 8 grams of protein and 7.5 grams of fiber. It's also low in calories and free of saturated fat. Walnuts Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts--about 1 ounce, or 7 nuts--is good anytime, but especially as a postworkout recovery snack. Oats The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2-cup serving, they deliver steady, muscle-friendly energy. http://eatthis.womenshealthmag.com/content/8-foods-you-should-eat-every-day?article=1&page=1 Tips to improve your workout:
Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. (courtesy of SWAT Fitness) What exercises do you do for your arms/ upper body?
Here is our video 'The Essentials of Awesome Arms' http://youtu.be/BgHNijnXzPI |
AuthorCharity Bidegain, ACE Certified Personal Trainer. Supporting all who live the mission of helping us all to live healthier, more fulfilled lives. Archives
April 2021
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