Archive of ‘FITNESS’ category

Bye, Bye, Bingo Wings! Hello, Toned Arms!



EPS_arms




Bin·go Wings
/biNGɡo/ /wiNGs/
noun
The flabby, loose upper arm skin that has a field day when jostled, commonly seen in older women who have just won Bingo.

Bingo Announcer: “B-33”
Old Lady: “BINGO!”
::Waves Bingo card up in in the air, letting the flappy skin free to play::

The truth is, Bingo Wings are not exclusive to these old ladies. They don’t discriminate against younger women, or even men for that matter. If you’re anything like me, you’ve struggled getting the back of your arms tight and firm. I’m happy to say that my regimented cardio routine and varied arm workouts have eliminated the jiggle. Arms, especially for women can be a total pain in the ass to exercise, but I promise with consistency, dedication and an open mind you’ll get there. Many, many moons ago I refused to wear anything that exposed my arms because I was self-conscious and didn’t feel confident. It was sad and totally depressing (and made dress shopping impossible). But I saw the light at the end of the tunnel. I changed my lifestyle – made eating well and exercising a priority and over time I started to see positive changes.


Wedding





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If you know me at all, you know I’m a cardio bunny. I’m a runner but I do like to switch it up, keep the body guessing using the StairMaster (so good for the booty) and incline walking. My secret to working my arms during my cardio sessions is incorporating light weights into it – 2.5-5lbs is good. Hold the weights as you go and make sure it’s not too heavy where it’s uncomfortable and unsafe but not too light where you feel like you’re holding air. Make sure the dumbbells are the rubbery kind – no metal – so if you accidentally drop them you won’t break your toe. This is a great exercise if you’re strapped for time. Cardio and arms all at once, killing two birds with one stone!

Important to note: you cannot “spot treat.” In order to see results – in this case – sexy, sculpted arms – you need to lose overall body fat and build muscle. Combine these exercises below to your cardio routine and as always, eat clean. I do 3 or 4 sets of 10-12 repetitions. In between each arm rep I do reps of a different exercise. This is also known as a superset.
EXAMPLE SUPERSET:
Tricep Dip – 12 reps
Sumo Squat with Lateral Raise – 12 reps
Tricep Dip – 12 reps
Sumo Squat with Lateral Raise – 12 reps
Tricep Dip – 12 reps
Sumo Squat with Lateral Raise – 12 reps
Tricep Dip – 12 reps
Sumo Squat with Lateral Raise – 12 reps

Oh, and don’t be afraid of heavier weights. The heavier you use, the more definition you’ll see.


Arms



^This guy is not afraid to lift heavy!

TONE, SCULPT & FIRM THOSE ARMS
Alternating Front & Lateral Raises
+ Use plates or dumbbells (I use 2.5-3lbs)
+ Challenge yourself with balance – kneel onto a ball while performing this exercise
+ Sumo Squat Lateral Raise
Handstands
+ Great exercise to sculpt shoulders
+ I do these against a wall for balance. If you don’t need the wall, by all means go for it! More power to you!
TRX
+ TRX Tricep Press
+ TRX Bicep Curl
+ Skull Crushers
Pull Ups / Assisted Pull Ups
Chin Ups / Assisted Chin Ups

Tricep Push Ups
Standing Bicep Curls
+ Challenge: stand on flat end of Bosu Ball and bicep curl to shoulder press
Bench Dips
+ Challenge: place a weighted plate on top of your thighs
Shoulder Press
+ Shoulder Press on Swiss Ball
Kettlebell/Dumbbell Curl Press into Lunge
Plank Variations
+ Plank Front Raise
+ Plank Drag with Towel
+ Plank Up-Downs on Bosu Ball

Muddling fruit for a cocktail or mocktail is a fantastic and fun alternative way to work those arms!

Arms2



I wanna know – which arm workouts are your favorite? Anyone have kick ass exercises that I’m missing? Share please! xx

Oh, and don’t forget to consume some sort of protein after performing these exercises so your muscles can properly repair themselves. My faves right now are Fairlife Chocolate Milk and Plant Fusion Vanilla Bean Protein Powder.

{Please Note} I am not a health care professional or personal trainer. Always check with your physician prior to following any of my suggested workouts. These are exercises that have personally worked for me. 🙂

STOP Doing Crunches and Start Doing This



Crunches




First and foremost, abs / flat tummies are made in the kitchen. Not in the gym. To get a flat/toned tummy, you HAVE to eat clean. If you consistently eat well and perform effective core exercises, I promise you’ll be in good hands.

I can’t tell you how many times I see people at the gym doing crunches. When I say crunches, I’m talking the typical laying-on-your-back-hands-behind-the-head kind. Seeing this drives me up a wall. It’s almost as annoying as guys that wear their sunglasses (Oakley-style) behind their head – like come on, it’s not doing anything for you >>> Just like crunches/sit ups!

To all you crunchaholics, crunches are useless. I’m sorry, but it’s true. I’m telling you this for your own good. If you’re dedicating time and energy into fitness, you deserve to actually see results. Take it from me, I used to be a cruncher back in the day, but luckily I’ve moved onto greener pastures thanks to my man Trey (certified strength and conditioning specialist/future physical therapist/and total stud) and my own personal experience, observation, and research.


No Crunches 1



^Yes, that’s me in my bathroom – don’t judge. Kidding, totally OK if you do!

Point blank: Crunches do more harm than good.
+ You know how they say to bend at the knees, not at the back when you’re lifting something heavy? When you’re doing a crunch, you’re repeatedly bending at the back (Doiiiii, ouch!)
+ They’re bad for your spine, wears out your discs
+ They promote poor posture (especially bad for those that work at a computer all day!)
+ They focus on only surface muscles, not the deep ones
+ They do not involve the whole body
+ They do not train your body to move better. Daily life activities require your muscles to work together, not in isolation

There are SO many better approaches for core training, people.

+ SWISS BALL EXERCISES
1. Stir the Pot / Roll Out <<< my go-to! 2. Walk Out
3. Jack Knife
4. Pike / Roll-Out <<< TOUGH! 5. Plank
+ RENEGADE ROWS
+ PLANK VARIATIONS
1. Front Plank
2. Side Plank
3. Elevated Arm Plank
4. Elevated Leg Plank
+ TRX EXERCISES
(I bought my own TRX Suspension Trainer about a year ago and am obsessed. Expensive but pays for itself in a rock hard stomach! Worth it. Plus free shipping!)
+ WINDSHIELD WIPERS
+ RUSSIAN TWISTS
1. Challenge yourself by standing on a Bosu Ball
+ WOODCHOPPERS
+ DRAGON FLAGS
+ BIRD DOG VARIATIONS
1. Extended Bird Dogs are my fav
+ KETTLEBELL EXERCISES
1. Windmills
2. Swings

Always remember to stabilize with your core by drawing your belly button to your spine. When practicing this, you’re activating your transverse abdominus, the “tire” wrapped around your core.


No Crunches3



THE BEST POST-WORKOUT (HOLIDAY) DRINK



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MINT CHOCOLATE MILK, people! Can I just say this was the best idea I’ve ever had?

I drink either chocolate milk or almond milk with protein powder after every workout but I’m feeling all jolly in the holiday spirit so I spiced it up and added some peppermint extract. And let me tell you. It’s to die for – it tastes like a Girl Scout Thin Mint!

Why chocolate milk? Because you need that mix of protein and carbohydrates to repair muscles and regain energy.

Compared to plain milk, water, and most sports drinks, low-fat chocolate milk packs double the carbs and protein. The 4:1 ratio of carbs to protein is ideal for replenishing tired muscles (of course, make sure it’s actually “low-fat” without loads of extra sugar) [3]. A more recent study supported these claims, demonstrating that non-fat chocolate milk resulted in improved muscle recovery compared to a carb-only beverage [4]. Milk also packs enough water content to keep athletes hydrated post-sweat session. The final straw: additives like calcium, sodium, and sugar help the body retain water and regain energy. Not bad for a childhood favorite.

^^^ read more here.

Mint Chocolate Milk

By Lindsey
Published: December 10, 2013

    MINT CHOCOLATE MILK, people! Can I just say this was the best idea I’ve ever had?

    I drink either chocolate milk or almond milk …

    Ingredients

    Instructions

    1. Combine milk, chocolate syrup, and 1-3 drops of peppermint extract. Be careful with the peppermint, you can always add more if need be.
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    2. DSC_2424

    WordPress Recipe Plugin by ReciPress

    Victoria’s Secret Fashion Show Fitness!



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    I don’t know about you but what better way to get fitspired than watching the Victoria’s Secret Fashion Show? I’m not saying that we should all strive to look like these lingerie loving babes because quite frankly most of you, myself included are not six feet tall with more than half of our bodies being leg. But these girls have professionals that tell them what to eat and how to exercise. Knowledge is key. Educate yourself! There’s always more to learn and it never hurts to try new things at the gym – if you’re anything like me you get comfortable in your routine, do the same old exercises and reach the inevitable plateau. Some of the exercises Vicky Secret Models are into:

    Megaformer //

    MUST. TRY. After reading Details Magazine article I’m sold. VS Model Martha Hunt practices this and describes it as a “torture machine!” Um… yes please!

    Put simply, the 10-foot-long, 250-pound Megaformer is a Pilates machine on steroids. You’re rarely ever working just one muscle group—for example, you may do biceps curls with resistance straps while doing a lunge. “It allows you to target muscles from so many different angles, which you can’t really do on just one machine[…]

    Read More http://www.details.com/health-fitness/gear/201306/pilates-exercises-using-megaformer-for-strength-and-muscles#ixzz2n0FxbyTZ


    TRX //

    I’ve dabbled with the TRX bands at 24 Hour Fitness and I love them. More often than not they’re unavailable, unfortunately. But they are a reasonable investment, ranging from $150-$250, depending on what kit you get. You can get it here. TRX stands for Total Body Resistance EXercise. It was created by a Navy Seal that consists of suspension bands. It’s a full-body workout using your body weight with unlimited varieties of workouts. This simple concept is good for anyone. It’s just a matter of learning the exercises. Lots of gyms offer classes. VS Model Alessandra Ambrosio uses the TRX… you can see a clip here.

    Ballet Bar Fitness Classes //

    I’ve done Pure Barre and I like it. It’s just a tad out of my price range, unfortunately. It’s about an hour class in which you focus on small, low-impact isometric movements, really targeting the butt, hips, and thighs. If you decide to go this route you should supplement a 30 minute to an hour cardio session as you don’t get too much from this. VS Model Erin Heatherton practices this method.

    Other exercises that the Angels practice: pilates to get long and lean, boxing for muscle tone and jumping rope for cardio! Sounds good to me!

    My goal for the holidays when I have some time off is to try at least one of these exercises. Don’t forget to watch the show with me tomorrow, December 10th at 10/9C. More details on their diet and fitness routines here.