Category Archives: Fitness Lifestyle Tips

Fitness Model Wants Women To Focus On Their Bodies Instead Of Their Scales

This Mother And Fitness Model Wants Women To Focus On Their Bodies Instead Of Their Scales

Diet shakes, fat burners, green tea extract, body wraps, crash diets, liposuction, and gastric bypass.  If you’ve ever contemplated dropping a few (or more) pounds, you’ll have come across a number of those options, either by reading articles on how to ‘tone up’ or through ads that would start pelting them your way after you’ve searched google twice for a diet plan.

For as long as I can remember, women around me, regardless of age, ethnicity, or cultural background, were obsessed with losing enough weight to hit a specific number.

I recall my mother and her friends exchanging tapes with one another, have seen people go to homeopathic doctors and come back with overpriced generic supplements, and have read article after article of people opting to go on extreme crash diets for month to reach that oh so very special number, be it the incredibly flawed BMI scale that’s seen posted on the walls of every school gym or in pursuit of a dress size that’s also regularly a hot button issue in society today.

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I didn’t learn about body composition until I started participating in competitive strength sports in my late 20s, which was also (coincidentally) the same time I actually started getting healthy.  I can write a separate article on men if there’s demand for it, but the social pressures nowadays really don’t target us.  No, those crosshairs are always their way, it’s people like Kelsey Wells that are going to help change that.

Wells came out of her pregnancy 25 pounds heavier than she did when going in. She decided to get back in shape 8 weeks post partum, picking a training program that appealed to her and went to work.

fitness
Public Domain from pixabay

The photos show her at her starting weight, 8 weeks post-partum, the lowest weight she reached after 8 weeks on the program, and the last one has her looking much healthier months later and near her initial starting weight.

The Bikini Body Guide (BBG) program she was following recommended that people using it take full body photos along the way and not just base progress on the readout from their scale.

I weighed 130 before getting pregnant, so based on nothing besides my own warped perception, I decided my ‘goal weight’ should be 122 and to fit into my skinniest jeans. Well after a few months of BBG and breastfeeding, I HIT IT and I fit into those size 0 jeans. Well guess what? I HAVE GAINED 18 POUNDS SINCE THEN. EIGHT FREAKING TEEN…

I have never had more muscle and less body fat than I do now. I have never been healthier than I am now. I have never been more comfortable in my own skin than I am now.

Wells went into detail in her post, saying that had she kept to tracking progress through the scale only, she would’ve given up, decorating the caption with a catchy #screwthescale hashtag that caught on rather quickly.
Yesterday she appeared as a fitness model on Cosmo, a move which may have prompted her to show the behind the scenes work that went into securing that photoshoot.

The big takeaway that Wells was pushing for was for people to not attach their self-worth and progress to a number on a scale.

The fixation has led to a $62 Billion supplement industry and $58 Billion (2014 figures) weight loss industry, which includes the assorted diet drinks you see decorating the shelves in your local Walmart.

Have an opinion on the topic, or would you like to see something else written about it?  Leave a comment under the article and I’ll drop by.

Original Article Source: This Mother And Fitness Model Wants Women To Focus On Their Bodies Instead Of Their Scales

Healthy Lifestyle Tips – Carrie Underwood

Fitness & Healthy Lifestyle Tips – Carrie Underwood

Country music superstar Carrie Underwood,
33, is known for her dedication to a healthy lifestyle and keeping in
great shape. He fitness goals go way beyond staying trim— she focuses
primarily on being strong!

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Her success is due to unwavering
commitment and dedication each day. Yes, Carrie has a personal trainer
and mobile gym to keep her on track, but you can adopt some of
her habits and integrate them into your own workout flow at no cost to
you. Below is a selection of tips and ideas that you can nab for your
own use.

Carrie Underwood’s 5 Favorite Workout Types

According to PopSugar, the following are Carrie’s go-to workouts that she relies on while on tour and at home.

1) Tabata: A workout
that combines 20 seconds of intense bursts with 10 seconds of rest in
four-minute rounds. A short and effective workout that is perfect for a
busy schedule. The web is full of Tabata sequence printouts and videos
spanning from 8 minute to 40 minutes durations.

2) Leg Circuits:
Carrie Underwood’s toned legs can be partially attributed to this
routine which strengthen your legs and bottom. A combination of squats,
lunges, and deadlifts with small weights is key. Check out useful tips
from Carrie’s own personal trainer Erin Oprea below.

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3) Running: Running or even going for a jog or a walk is a great way to get outside. Hills do wonders!

4) Bodyweight Workouts: Carrie
often incorporates bodyweight workouts while on the road because you
don’t need to worry about equipment. She’s all about planks, lunges, and
crunches. Bodyweight workouts are abundant via YouTube and are a
source for helpful pointers.

5) Boxing: You don’t
need access to a boxing gym. At-home boxing videos are quick and
effective too. If you don’t have access to light weights either, try
equipment-free Cardio Tai Boxing.

In addition to these routines,
Carrie has invented her own workout ‘game’ for when she’s exercising
alone and trying to beat boredom.

“I take a deck of cards and
assign each suit a body area—say, diamonds for arms, hearts for legs,
spades for core and clubs for cardio. I split the deck in half and write
down exercises for each suit, a different one for each half. So, if I
flip over the six of hearts, I’ll do six squats. If the next card is ace
of diamonds, that’s 14 push-ups. Sometimes I’ll make spades boxing and
beat the crap out of the bag for however many punches the number on the
card says,” Carrie explained to Self magazine.

“Having
different exercises for each half of the deck keeps me from getting
bored. I make sure there’s a joker in each half—that’s a mile run on the
treadmill. Then I go through the whole deck. With a 15-minute warm-up
on the elliptical, it takes about an hour and a half total, but it’s fun
because you’ve designed the workout yourself,” the singer added.

Eating Habit Tips

Trainer
Tony Greco, who has worked with both Underwood and her husband Mike
Fisher in the past, revealed some smart diet tips with Shape
magazine. He revealed that Carrie maintains a balanced diet of protein,
carbs, and fats. She also avoids eating out, even while on tour.

“Have
a protein the size of the palm of your hand, 2 cups of green veggies,
and a handful of almonds, macadamia nuts, or walnuts with every meal,”
Greco advises others.

We know that the songbird is 100% dedicated
to healthy eating, but Greco insists that a little “cheating” is allowed
once in awhile.

“Just have it before noon so it gives your body enough time to burn the extra calories,” Greco explains.

It
is also important to note that Underwood has gone mostly vegan after
being a vegetarian for several years. She’s also kept food journals for
years in order to track her nutrition. Her level of dedication is pretty
impressive and the results speak for themselves.

Original Article Source: Snag Carrie Underwood’s Fitness & Healthy Lifestyle Tips

 

Latest Fitness Trends and Weight Loss

Fitness Trends and Weight Loss

I was at the pool with my son the other day when a woman — in her 40s like me — said, “I hope you don’t think I’m nuts, but you win. You have the best body here. You’re ripped!” I elbowed my 11-year-old in the ribs and said, “Honey, did you hear that?”

“Thank you so much. You just made my month,” I said to my new best friend ever. We got to talking because how could I not. I spent years envying other women’s bodies before I finally learned how to truly transform my own and feel not only confident in a bikini but MILFy.

One of the things the woman asked me was what I did. I told her resistance training. She glazed over when I mentioned kettlebells, so I didn’t elaborate. Between you and me, I also use dumbbells, a pull-up bar, my own bodyweight, resistance bands, parallettes, and a barbell. I have about 10 moves I do per day, most days of the week, and I’ve been doing them since 2011. That’s four years of dedicated training using basic exercises. All this and I make sure I eat around or above 100 grams of protein a day, letting fats and carbs take care of themselves.

My new BFF didn’t ask me for specifics. She didn’t ask me for diet tips. She asked me if I’d heard of some hot new workout. Maybe it was Ugi Fit, or Bodyblade, or Bokwa — some of the “hottest new workout trends.” It may have had something to do with weighted drumsticks, or ropes, or ribbons.

Here’s one more anecdote. At a party a few months ago, there was a guest I’d overheard bemoaning her body. She desperately wanted to lose weight and had about 20 extra pounds of body fat. When coffee hour arrived, she chose the fat-free, dairy-free creamer, while I reached for the whole milk. She saw me do this and said, “I wish I could eat like you.” I said, “The reason I look like this is because I use the whole milk.” She told me she was signing up for Weight Watchers and said its Bliss Brownies tasted just like the real thing.

People who need the most help, I’ve realized — even when they hire me — are seldom ready to hear the truth. And here it is. The truth that will set you free and vastly improve your body composition:

  • Eat basic food — meat, eggs, fruit, vegetables. Grain is fine. Dairy is fine if you tolerate it. The yolks are good for you, as are white potatoes. Bread is OK too, but not as a main course, and not the kind that rolls into little white bouncy balls. Ditto pasta. There is no magic berry or leaf or tea or seed that you must consume in order to lose belly fat. There just isn’t. Branded low-calorie foods are typically bought and consumed by the people who have the most trouble losing weight. Seriously. Be a food spy the next time you go grocery shopping. It kills me every time.
  • Your body only moves in about five different ways, so you don’t need a hundred different exercises that take you two hours to complete. We push, pull, hinge at the hips, and squat. And we rotate. That leaves us with push-ups, pull-ups, deadlifts, squats, and walking. Not running 10 miles. Not jumping up and down like a lunatic with a patented gizmo that promises crazy results in 30 days. Not hot yoga. Not barre. Not pole dancing.
  • You will not transform in 30 days. Give yourself six months. A year. Better yet, a lifetime. If your fitness and diet regimen is so restrictive and hostile that you can’t wait for it to be over, you’ll never stick with it, and you’ll go right back to the habits that made you overweight in the first place. You’ve got to love what you eat and how you train. And I admit, if you love your Wave Shape or your Ropes Gone Wild, then by all means, do them. But do them as a lifestyle you never give up.
  • The only cure for cellulite is shedding all your body fat. That means you’ll stop getting your period, be irritable and depressed, and probably grow fur. A certain amount of body fat is crucial to optimal health, including fertility and happiness. You can lessen the dimpled appearance by growing the muscles underneath using resistance training. It works.

Here are the exercises from my routine — everything I’ve kept after cutting out the bullsh*t. Do the unweighted versions using three rounds of 10 reps each.

  1. Deadlifts. I use kettlebells or a barbell for these. If you don’t have weights, do them on one leg at a time for more reps and rounds.
  2. Kettlebell swings. One hundred a day. This would count as my “cardio,” but really there is no formal cardio in my training. I huff and puff plenty just by moving heavy loads around my home gym.
  3. Squats. Kettlebell front squats or goblet squats are supreme. Weight-free try pistols and Bulgarian split squats.
  4. Pull-ups. If you don’t have a bar at home, climb under your dining room table, grip the edge, and pull your body to your hands.
  5. Push-ups. These can be done on an incline, on a decline, with close hands, with staggered hands, with far-apart hands, or with one arm.
  6. Mini-band walks. Put the band around your feet — not your ankles — hinge at the hips and knees so you resemble an old geezer and make sure that band is stretched between hip-width feet. Then take little steps forward, backward, to the left, and to the right. Twenty steps per direction.
  7. Hip thrusts. These are glute bridges, but you sit up with your back against a bench (or a sofa). Thrust your hips until they’re fully extended and you’re looking at the ceiling. I bought my barbell (with a bar pad) just for this exercise. Without weight, elevate your feet as well and do them single-legged. Two sets of 20 here.
  8. Handstands. Crow pose. L-sits. This is like playing. You learn a skill, increase your upper body and core strength, and build a hot body. It doesn’t feel like exercise, but it is.
  9. Overhead presses. I use kettlebells for these. No kettlebells? Just invert yourself and get going with handstand push-ups. There are many different progressions, like Down Dog push-ups to start with for just a few reps, building up slowly as you go.
  10. Walking. Briskly. With or without dogs.