Fitness Tid Bits

I am a certified personal trainer through the National Academy of Sports Medicine (NASM).

If you ever have ANY questions regarding health and fitness, I will be MORE THAN HAPPY to help. If I cannot answer a question myself, I can ask one of the elite trainers at Conditioning Specialists and SB Fitness Magazine for an answer. Please leave your questions on this page, or you can email me at julia@sb-fitness.com.

NEW! My Favorite Do-Anywhere Strength Moves!

As you know, I workout at home now. Although I do miss the gym and all the equipment, I’ve realized you don’t necessarily need an expensive gym membership or fancy gadgets to help you get strong! These are the moves I like to do at home. They are very effective, and do not require any equipment. (please read disclaimer at bottom of page)

All the clothing I am wearing in these photos are from Lululemon Athletica. Out of all the athletic clothing I have worn over the years, Lululemon is by far the best. It is comfortable, stylish, colorful, and good quality. I can sweat up a storm and remain feeling dry. They are machine washable, and holds up well. They are great for all kinds of workouts; from yoga and Pilates, to running, to strength training in the gym.

Lululemon, if you would like to sponsor the clothing for this blog, I will be more than happy to! đŸ™‚

Traveling Push Ups

Reverse Crunches

The Hundred

Forward Lunge

Plank Hold (scroll down to bottom of page) To watch a video of a plank hold, Click Here.

Butt Blaster

Clam Shell Crunch


Physical Benefits of Yoga:

Yoga offers many great physical benefits, and that’s one of the reasons why I love practicing it so much.

Increase flexibility by incorporating poses with deep stretches. This will give your muscles and joints a greater range of motion, especially in your hips, hamstrings, back, and shoulders, all of which are areas we carry a lot of tension in.

Increase strength by supporting your body weight in new ways. Many poses incorporate balancing on one leg, or supporting yourself. The slower speed at which yoga is most often practice builds strength in your muscles.

Improve muscle tone by getting stronger! Yoga can help you build long, lean muscles!

Prevent pain by increasing flexibility and strength around your joints. Yoga can also help your body achieve better alignment, which can alleviate stresses placed on it.

Breath better by focusing on your breath with each movement, and taking big, fulfilling, deep breathes.

Remove toxins from your body by improving blood supply to your body parts. This can help flush out toxins as well as supply more blood, oxygen, and nutrients to your body.

Massage your internal organs through various poses that stimulate it

Help ailments such as diabetes, blood pressure, digestive disorders, arthritis, arteriosclerosis, chronic fatigue, asthma, varicose veins and heart conditions.

Lose weight through poses that “stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it affects body metabolism. There are several asanas, such as the shoulder stand and the fish posture, which are specific for the thyroid gland. Fat metabolism is also increased, so fat is converted to muscle and energy. This means that, as well as losing fat, you will have better muscle tone and a higher vitality level.” (quote from LifePositive.com)

Of course, there are AMAZING mental and spiritual benefits as well, but that would have to be another post!

Articles I read: LifePositive.com, About.com, and HealthandYoga.com

Also, I write daily health and fitness tidbits for Fitmag on Twitter. (You can “follow” me on Twitter) I’ll include some of those tid bits here as well, and the nutrition ones on the nutrition page.

Some QUICK tips:

  1. After you weight train, your body’s metabolism can be increased for as long as 48 hours after your workout, burning additional fat.
  2. Work all 5 regions of your abs for best results; the Rectus abdominis, external & internal obliques, transverse abdominis, and lower back
  3. Calisthentic exercises rely on using your own body weight for resistance. Squats, lunges, & push ups are great and you can do them anywhere
  4. Doing leg exercises could be key to total body strength, as most of the body’s muscles are below the belly button.
  5. When working out, remember to breathe. Exhale during the most strenuous portion, and inhale during the least strenuous, or resting position
  6. Working out with dumbbells can allow for a greater range of motion than with machines, which means stronger muscles in less amount of time
  7. Train your muscles using full range of motion; form a fully stretched position of the muscle to a fully contracted position for maximum results
  8. Mix up your workout; don’t repetitively do the same moves. Your body will adapt & you’ll stop seeing results even though you’re working out
  9. 4oz of tuna on a slice of whole wheat bread is a great post workout snack to repair muscle and replenish your glycogen stores.
  10. Benefits of strength training; improve balance, manage weight, strengthen bones, improve glucose control, improve sleep & aerobic capacity.
  11. Instead of meeting your friend for lunch, go for a walk together. Your conversations will flow, you’ll fit in exercise, and it’s free!
  12. Mix up your workout; don’t repetitively do the same moves. Your body will adapt & you’ll stop seeing results even though you’re working out

**Disclaimer**
I am a certified personal trainer, but I am no doctor nor physical therapist.  Please consult with your Dr. before you start doing an exercise regimen. If you feel any pain or discomfort, please listen to your body and stop, and seek professional guidance.

However, if you ever do have fitness related questions, or need new workout ideas, please feel free to contact me!

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