Wednesday, March 28, 2007 - 
Working Out Wednesdays
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Working Out Wednesdays
8 comments
Working Out Wednesdays - Music
Showing posts with label Working Out Wednesdays. Show all posts
Showing posts with label Working Out Wednesdays. Show all posts
28 March 2007
07 March 2007
Wednesday, March 07, 2007 -
Working Out Wednesdays
1 comment
Working Out Wednesdays
1 comment
All About Arms! Working Out Wednesdays!
So how many of you went to your local health food shop and picked up some supplements?? Did you get some fish oil?? I sure hope so!
This week is going to be all about arms. Many of us out here in cyber land are gearing up for carrying around bundles of joy in our arms, so we've gotta get those arms in shape! Also, many of us, okay well me, have this extra "flap" of skin as I call it that waves when I wave. I HATE THAT THING!! IT is a thing right?? Well whatever it is, lets get rid of it!
The proper name for our under arm flap(b) is called the tricep. Here are some great workouts for just the triceps:
Kickbacks
Hold weights in hands and bend over until torso is parallel to the floor. Bend elbows and pull them even with back.Straighten arms behind you, squeezing the triceps and slowly lower back down.
Tricep Extension
Sit or stand and hold a dumbbell with both hands, elbows bent behind the head to 90 degrees. Straighten the arms, squeezing the triceps.
Tricep Dip
Sit on a bench with hands right next to hips. Bring hips in front of bench and bend elbows to no lower than 90 degrees. Push back up without locking elbows. If you have wrist or shoulder problems, skip this move.
So now that your feeling those triceps, lets work on your biceps! Strong biceps are gonna insure you've got stamina to hold on to that little bundle for longer periods.
Bicep Curls
Hold weights in hands, palms facing out, elbow slightly bent. Keeping abs tight, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), keeping elbows from moving back and forth. Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement. If you find you're swinging the weights to get them up, lower the weight and slow down.
Keep your elbows next to your torso but don't prop them on your waist to help you lift the weights. That's called cheating.
Concentration Curls
Kneel on floor or sit on a bench and grasp a dumbbell. Place the back of the upper arm on the inner thigh and lean into the leg to raise the elbow a bit. Raise dumbbell to front of shoulder and then lower until arm is almost fully extended.
This variation puts your arm at a difficult angle, so you may find you'll need less weight than in a traditional curl.
Hammer Curls
Hold chosen resistance, palms facing each other, elbows slightly bent. Keeping abs tight to steady the torso, bend the elbows and bring the weights towards the shoulders (don't touch the shoulders), taking care to keep the elbows from moving back and forth. Slowly lower back down, but don't straighten the arm entirely--keep tension on the muscle throughout the movement.
Changing your hand position adds difficulty as you target both the biceps and the forearms.
For ALL exercises:
Beginners: Choose 1 - 2 exercises, 1 set of 14 - 16 reps
Intermediate-Advanced/Muscle Building: 3 - 5 exercises, 3 or more sets of 6 - 8 reps
Intermediate-Advanced/Muscle Endurance: 2 - 3 exercises, 2-3 sets of 10 - 16 reps. Use enough weight that you can ONLY complete the desired number of reps--the last one should be difficult, but not impossible.
So now we've got our arms hurting! And also a little bit warmed up for holding babies! If you keep up with these exercises for your arms, you'll not only have HOT arms, you'll have buff arms to boot! I work my arms out 2 days a week, sometimes 3 if I'm at the gym more than 5 days. Remember to always listen to your body and don't over do it.
Next week lets talk about cardio....I promise not to be late getting the post up!
See you then!
20 February 2007
Tuesday, February 20, 2007 -
Working Out Wednesdays
3 comments
Working Out Wednesdays
3 comments
Working Out Wednesday! The Core!
Well this week we're gonna talk about the core. Your core is the most important part of having a healthy and fit body. Your core helps with all aspects of your workouts and is even important in your daily life. The stronger your core, the stronger your body. The core, or trunk, of your body is your center of gravity. Strong core muscles — abdominal, back and pelvis — provide support to your spine for everything from walking, lifting and standing to sitting. Weak core muscles may lead to poor posture, lower back pain and injury.
A great place to start strengthening your core is with Pilate's. I stared palates before I joined the gym and I really loved it, I did it in my home with tapes and felt an instant change in myself. Check out Winsor Pilates, it has a great 20 minute workout that's all about the core, you'll sweat AND loose inches, but most of all gain strength. One of my favorite exercises is the Pilate's 100 which is a breathing exercise & is meant to begin circulating your blood to warm up the body.
Here's how to do it:
1. Lie on your back with your knees bent in toward your chest. Deeply inhale, and as you exhale feel your chest & belly sink into the floor beneath you.
2. Bring your head up to look at your belly, by keeping the neck straight and curling your upper torso.
3. Lift forward until you feel the bottom of your shoulder blades pressing into the floor.
4. Stretch your arms out beside you as if you were trying to touch the wall across from you.
5. Keeping your arms straight, pump them as though you were slapping water just above the floor.
6. Inhale & exhale for 5 counts all the while reaching forward as you breathe.
7. Continue this exercise for as long as possible (or until the count of 100).
Here are several more core exercises that will strengthen and tone:
Bridge
This exercise works many of your core muscles in combination.
Lie on your back with your knees bent
(A). Keep your back in a neutral position — not overly arched and not pressed into the floor. Avoid tilting your hips up.
Cough to activate your transversus abdominis. Holding the contraction in your abdominal muscles, raise your hips off the floor
(B). Align your hips with your knees and shoulders. Hold this position and take three deep breaths — or for about five to eight seconds.
Return to the start position and repeat.
For a challenge, try alternately extending one knee while maintaining the bridge position.
Here are 2 of my absolute favorite core/ab exercises!
Crunches and The Plank
Here's how their done!
Crunches:
Lie down flat on your back with your knees bent and your feet on the floor.
Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head). The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.
To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor. Your anatomy will automatically cause you to follow a crunching pattern. Trying to crunch up towards the ceiling will increase the tension on the abs. Hold at the top of the movement for a second and squeeze hard.
Do not lift up into a sit-up as this works the hip flexors and can strain your back.
The Plank:
The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles.
1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Okay I think that's a great place to start for core exercises! Here are some good links for more exercises. Also remember that YOU CAN DO THEM WITH THE KIDS! Or when you're watching TV. Good Luck! I can't wait to hear all about your week!
And of course we can't end the Workout Wednesday with out a good recipe!!! Check this out!
Here's what's coming next week! "There's More To It Than Exercise"
14 February 2007
Wednesday, February 14, 2007 -
Working Out Wednesdays
2 comments
Working Out Wednesdays
2 comments
Working Out Wednesday! Workout Fun with Friends!
This workout is from a group of friends of mine who have completely transformed their bodies! They do a program called Cross Fit which is done with a personal trainer and it is HARD!!! On the days they don't meet with their trainer, they meet at the local high school track to do a good quick and easy workout. This is truely a fun workout and is wonderful because you're outdoors and you MUST do it with a friend! Having a friend or more makes it a blast.
Intensity: Moderate to Hard. You WILL sweat!
Length: 45 to 60 minutes depending on how much you chat!
Skill: EASY!
Needs: Water, stop watch or watch with second hand, and a pole the length of a broom. Check out your local hardware store for dowels.
Workout:
- Stretch out first. About 5 minutes
- Run or walk 1/4 mile, one time around track
- Do as many as you can in 1.5 minutes of the following exercises: (We'll call this the chorus)
- Sit ups - Crunches are best for women
- Push ups - Bend your knees it's okay!
- Squats - Using the pole for balance. Try to get as low as you can and come back up. Keep your back straight!
- Lunges - Using the pole for balance. We usually do this about 1/4 down the track and back, but do as many as you can in the 1.5 minutes.
- Run or walk 1/4 mile, one time around track
- Repeat CHORUS exercises
- Run or walk 1/4 mile, one time around track
- Repeat CHORUS exercises
- Run or walk 1/4 mile, one time around track
- Repeat CHORUS exercises
You DID IT!!!!! You just ran/walked one mile and did four sets of the chorus! By now you should be sweating like a pig and pounding down some water! You WILL feel this tomorrow, but I promise that the more you do it the better it gets! Try to do this at least 2 times a week, or more if you can.
Here's a great reciepe for weight loss and good eating!
Three-Cheese Vegetable Quesadillas
Ingredients
1/2 cup grated part-skim
mozzarella cheese
1/2 cup crumbled feta cheese
2 teaspoons crumbled blue cheese
1 teaspoon olive oil
2 medium tomatoes, diced
6 scallions, diced
1 jalapeno pepper, seeded and diced
2 cloves garlic, minced
1 teaspoon chopped fresh oregano
or 1/2 teaspoon dried
3 tablespoons chopped fresh cilantro
8 8-inch flour or whole-wheat tortillas
Directions
Combine cheeses in a bowl; set aside.
Heat oil in a large nonstick skillet over medium heat. Add tomatoes, scallions, jalapeno, garlic, and oregano and cook 2 minutes, until fragrant, stirring frequently. Stir in cilantro. Remove vegetables from pan; set aside.
Return skillet to heat and add 1 tortilla. Top 1/2 of tortilla with 2 tablespoons each of cheese mixture and vegetable mixture. Fold over untopped side and cook 1 minute per side, until cheese melts.
Repeat with each tortilla. Remove from pan and cover with foil to keep warm. Cut each quesadilla into 3 wedges and serve warm.
Serves: 4
Prep Time: 5 minutes
Cook Time: 8 minutes
Nutrition Score per serving:
261 calories,
29% fat (8.5 g; 5 g saturated),
50% carbs (33 g),
21% protein (14 g),
13 g fiber,
350 mg calcium,
1 mg iron,
859 mg sodium
PS - HAPPY VALENTINES DAY!!!!
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