Standing rear lateral raise
I used a medium weight band, and a 6lb. medicine ball.
Let's Go- Lil Jon
Lose Yourself- Eminem
Ruff Ryders Anthem- DMX
Where My Dogs At?
X Gon Give It To Ya
Flo Rida- GDFR
I saw something similar to this on a Pinterest DIY page, and mentioned it to Josh. He constructed this for me today. All I need to do now it paint it, and to add a couple more bungees to the rack.
It's big enough for my fit balls, medicine balls and the kids soccer balls. Yahoo!
Let me explain something: I DON'T RUN. I hate running and jogging. I'm not against sprinting, but that's a completely different animal. I am one of the few trainers on the face of the planet who doesn't make clients run. I think there are far better ways to burn fat than jogging laps on a track.
Anyhow, I've been asked for years to do a 5K, and I've never done one. However, this weekend I participated in the Pink Power Run. It is the first 5K I've ever done and it was great fun. I had a blast.
No, I did not run. Ok, I'm fibbing a bit. My 5k partner, Baleigh, an awesome young lady, and I ran out of the gate, and we ran the last leg in, but we walked the rest of the course on Georgia Southern University's campus.
The walk brought back many memories since I attended GSU many years ago. It was really beautiful, and with the students off for the day, it was effortless to maneuver across the campus.
We finished in 50 minutes. No, we were not the fastest, and our time was demolished by a woman running with a stroller, and a baby on her hip- yes, on her hip- but we did finish!
It's expected to see radiant, dark tans on the bodybuilding stage, but that comes with the sacrifice of time and skin damage. There are ways to get stage color with spray tanners and creams, but tanning beds offer glowing base tans and tight skin. However, the tanning bed is deadly by increasing your risk of melanoma skin cancer, as well as non melanoma skin cancer (NMSC).
The negative aspects of NMSC and melanoma skin cancer far outweigh tight, dark skin. Studies show a direct link between tanning beds and an increase of melanoma, the deadliest form of skin cancer. The association of use of sunbeds with cutaneous malignant melanoma and other skin cancers: A systematic review resulted in an increased melanoma development by 15% in all age groups. This increase jumped to 75% in those who used tanning beds before the age of 35.
During 2014 skin cancer in the U.S. nearly reached the half million mark. The study of International prevalence of indoor tanning: A systematic review and meta-analysis resulted in more than 450,000 cases of NMSC which includes basal cell carcinoma, squamous cell carcinoma, and more than 10,000 melanoma cases.
Since 1973 there has been a 200% increase in melanomas. Time spent in tanning beds, as well as outdoors, with minimal or completely unprotected skin from ultra violet (UV) rays, attributes to these increases. This poses a terrible problem to bodybuilders trying to achieve the darkest tan possible. Minutes lead to hours in tanning beds; creating a perfect gateway for increased skin cancer chances.
In 2014 the Surgeon General also recommended all people stay out of tanning beds, and stop believing that tan skin is healthy skin. Time spent in tanning beds, combined with unprotected outdoor activities, has led to $8 billion dollars spent each year to treat melanoma, as well as NMSC.
Bodybuilders chase after that perfect base tan, which is layered with bottled color such as Pro Tan, Jan Tana, Dream Tan, and etc. However, this base tan is not safe or healthy. These risks for tan skin can be decreased by staying out of the tanning beds, especially as a young adult. Melanoma is a life threatening issue, and is reduced by using other forms of tanning.
This is a ridiculous size pot of homemade chicken noodle soup. What's in the recipe?
2 whole chickens pulled off bone
12oz. egg noodles
1 cup celery sliced
1 whole onion chopped
1.5 cup of peas
1.5 cup of carrots
1 large container homemade broth
3 32oz. carton Swanson chicken broth
January is the month that anyone, and everyone, decides to hit the gym to meet one of the biggest New Year's resolutions across the nation. Which one? To lose weight and get in shape. People wait through the tough holiday season with parties and holiday meals, just to start fresh on January 1st.
Whether it's the first time you're working out, or it's your 1000th workout, it doesn't make you above some do's and don'ts of New Year's fitness resolutions or gym etiquette.
1. Do set realistic milestones
Everyone sets big goals, but small milestones set the tone for your fitness journey. Whether the goal is to lose 20lb. or 100lb. it's important to set milestones that make you feel successful.
2. Do treat yourself with something other than food
Our society lives for food. Our social lives are surrounded by restaurants and cocktails, and by rewarding good behavior with food. For example; if you eat all of your dinner it's okay to have a dessert. It's common practice to have a celebratory dinner with a few cocktails if you're promoted at work. Instead, put $5.00 aside every time you lose a pound or two. By they time you reach your goals you could have enough to get a nice outfit, or get a mani/pedi.
3. Do set a convenient schedule for you
Setting a workout schedule that does not work with your every day activities such as work, kids or school is bound to make going to the gym difficult. For instance, go to the gym if you know you're a morning person, or if that's the only time of the day you have free.
4. Do wipe down your machines
Whether you're on a bench, or a piece of cardio equipment, it's important to wipe down the machines. It helps reduce bacteria and viruses. If you're cardio royalty; don't forget to wipe down the base of the cardio machine, as well as the handles.
Trainer gives tips to keep fitness resolutions
5. Don't leave the weights on the machines
It's very simple: If you're strong enough to take the weights off the rack then you're strong enough to put the weights back. There's nothing worse than racking a 600 lb. leg press because some jerk didn't rack his weights. It only makes the regular members mad, and it's certainly intimidating for someone who is new and isn't strong enough to rack it.
6. Don't go to the gym with a cold
Sneezing and coughing on the equipment and the gym members is gross. It's also counter productive. Listen to your body and stay home if you don't feel well.
7. Don't expect it to be easy
There is nothing easy about WORKing out. The operative word is WORK. WORK out. WORKed out. WORKing out. WORK outs. Do you see what I mean? Plan to WORK through your New Year's fitness resolutions. There is no other way to get the benefits of exercise, or to reach your goals, without WORKing for it.
8. Don't take up space because you're on your phone
Technology is everywhere. That includes in the gym. However, minimize the use of your phone when in the gym, or use it in an area other than on a machine. It's extremely annoying to everyone waiting for you to finish with a bench because you're texting your friends instead of working out. If you're texting, or shuffling through your music every few minutes, you're taking space from someone who is serious.
Although good hygiene is a must there are some days washing your hair is impossible. The kids are crying, you're out of time at the gym, you're late to work, the hot water is out or whatever. These are all good exceptions for not washing your hair. There's an alternative to walking around with sweat head and it's dry shampoo. Use regular household items to carry you over until you can wash your hair. Here are some DIY items to use for your dry shampoo.
Single item ingredients:
Household items such as baby powder, cornstarch, corn meal and white or wheat flour are used for dry shampoo when in a tight pinch.
Combinations of ingredients:
Baby powder and cornstarch is found in a baby bottle form, or you can mix the two ingredients together in a container. Use equal parts. Mix the two ingredients. Another combination is oatmeal and baking soda in equal parts such as 1/2 a cup of each; depending on how much you want on hand. White/wheat flour with ground almonds also makes another combination of dry shampoo by using a 2:1 tablespoon ratio of flour to nuts. Use cornstarch and cornmeal in a 1:1 ratio of ingredients.
Although these light color powders are perfect for blonde hair it may "cloud" brunette shades. If you find this problematic, add unsweetened cocoa powder to your mixture and this should hold you over until you get a moment to shower.
Use your fingers or a brush
Place the ingredient(s) in a small container and begin by separating a segment of hair. Dip one of your fingertips, or a blush brush, into the powder and dab it on to the roots of your hair and scalp. Repeat this process with new segments to cover all the roots. After, massage and shake the dry shampoo into the hair. If your hair still looks oily repeat the process. Once the dry shampoo is applied and hair looks "cleaner" brush your hair thoroughly to remove the excess. You may want to wash your brush after because of leftover residue.
Use the finger technique for or multi-ingredient dry shampoo with a heavier consistency. For recipes calling for heavier granules such as ground oatmeal or cornmeal separate the hair and sprinkle your hair at the roots. Continue to follow this procedure until all the roots are covered. If there is still dry shampoo in your hair flip your hair over and brush it to pull out any excess.
*** TIP: Blow dry hair first if it's damp. Yes, it's gross, but it keeps the dry shampoo from being gummy.
Dry shampoo storage.
As with any of these dry shampoos what ever is left should be placed in a dry, clean container with a tight lid since moisture ruins its consistency.
Make it portable and multifunctional
These recipes are easily portable, and can be used for multiple uses. Place dry shampoos in a small container and throw it in your gym bag or purse. Be sure the lid is on tightly, or if you're still concerned, run tape across the top so it doesn't spill in your bag. Baby power or cornstarch can also be used for a body talc to reduce moisture if needed.
Workout programs after childbirth are a way to lose weight and get in shape, but sometimes the affects of childbirth make exercising difficult or uncomfortable. However, there are ways to make your program more comfortable until your body gets back to "normal." Not sure what they are? Listen to your body and make these simple modifications to help get through the exercise program comfortably.
Reduce or substitute chest exercises
Chest exercises are not a problem after childbirth, but in some cases, enlarged or engorged breasts make chest exercises difficult and painful. Take it easy on exercises that concentrate on the pectoral muscles, and stop doing them if painful. Exercises that require you to lie on your chest on a bench should be excluded, or substituted with seated exercises. This is the same for floor exercises.
Hand grips and wrist positioning for tendonitis
Pregnancy brings on tendonitis for some women, which makes exercise more difficult. In my case, it became so bad that I could not snap buttons on baby clothes, or open baby food jars with my right hand, and gripping heavy weights was painful. It lasted for many months so I changed hand/wrist positions, as well as lightened the weights during exercises to reduce pain.
Exercise becomes a balancing act
After 40 weeks of shifted center of gravity; a woman's center of gravity shifts again. The heavy belly is gone, but balance takes time to regain. Even body weight lunges and squats can cause you to topple, so it's important to adjust your stance and use something to support your balance.
Flexibility and stretching
In general, women and girls are more flexible than boys and men. Also, teenage girls have more anterior cruciate ligament (ACL) injuries than boys due to increased relaxin their bodies. Hormones, such as relaxin, is increased in a woman's body during and after having baby, so flexibility and stretching are important to keep track of. Stretching should be done with care so that you don't over stretch and injure yourself.
Low impact exercise for incontinence
Embarrassing as it sounds, incontinence is a problem for women after having a baby. While some women only suffer slightly, this was one of my most pressing issues during exercise after my children's births. High impact exercises that required me to jump were changed to low impact exercises. I also changed my chin ups and dips to assisted chin ups and dips because the gravitational pull, along with my body weight, was too much pressure and would cause an incident. I decreased heavy weights to lighter ones so I would not strain, as well.
I am very predictable. Every morning I begin my day the exact same way. I get out bed, use the bathroom, brush my teeth, pull my hair back and head to the laundry room. I fold any clothes that need to be folded and start a load in the wash. After, I make my way to the kitchen for a snack. This is my light breakfast before I have a real breakfast. It's usually a piece of fruit and an iced coffee.
Even if I'm out of fruit I have an iced coffee each morning. I really stink at making good, hot coffee so I use instant for my iced coffee.
Iced coffee recipe
Add the instant coffee and brown sugar to your glass. Pour the milk over it, but leave enough space to add ice. Let the coffee and milk sit for a minute or two so the instant coffee dissolves. Stir, add ice and stir again.
If you use half and half; add water to make up the difference in the glass.
It's simple, fresh and crisp.
Everyone's dairy options differ. Several years ago I changed my dairy options, and sweetener during contest prep. (Click here for the 100 Calorie chocolate iced coffee). However, these days I prefer to use milk and cream even when I compete. I fit the macro's into my program and this works for me. However. you may prefer these options instead.
It's all a matter of taste, but I found that most of the alternatives make a good iced coffee. The milk alternatives are also good for for those who are lactose intolerant, or for anyone who prefer not to drink cow's milk.
I keep a cooler under my desk at work. If not, I have a difficult time resisting the foods that come in and out of the office. Here are some on-the-go snacks in my cooler. These may be something you'd consider taking to work, too.
Fresh, crisp apples always nip my sweet tooth. Besides the sweet flavor, apples are a good antioxidant because their content of Vitamin C. They also contain pectin, which is a soluble fiber. This fruit is low on the glycemic index, making it a perfect snack for my contest diet.
Roasted soy nuts
Roasted soy nuts may not look like much, but a small handful contains a great ratio of proteins, carbohydrates and fats. I throw them on salads to for a nice crunch, too.
This green veggie is full of antioxidants and phytonutrients, and also contains calcium and potassium. Yet again, this is another low calorie, nutrient dense food that I can eat a lot of to feel full.
Cucumbers are very high in water content. They are a good vegetable to keep on hand when I'm working out in the heat.
Although I carry roasted soy nuts, I also carry some type of natural seed butter. Sunflower seed butter and is found at most grocers, but I like WOW butter, as well. I do my best to choose seed butters in plastic containers with good lids.
My favorite, most delectable snacks
I have two snacks in my cooler for the delectable taste.
Cottage Cheese and Grapes
The cottage cheese is not my favorite food, but it's much better with sweet grapes. This midmorning snack is ample to tide me over until lunch arrives.
CPT Lisa White
Copyright ©2011 CPT Lisa M. White™. All rights reserved.