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Posts tagged ‘workout’

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1,000 Calorie Diet 

1,000 Calorie Diet


I am a petite girl, and I sometimes have trouble eating less calories in my diet, than I should. My recommended amount of calories for my height and weight are about 1,000 calories. So if you’re petite like me, or looking to shed some weight, try a low-calorie diet for a few days and see if you like the results. I’m sure you will! 

*Eating a low-Calorie diet can help you lose inches off your weight. Especially if you keep track of your calorie intake for at least 3 days. 

*Develop Lighter Eating Habits: 


*This shows the food pyramid for a 1,000 Calorie diet and the serving amounts for each category. 

*If you want to do a 1,000 Calorie diet, try it for just three days first, then continue with it if you were ok the changes. 


*Here are meal plans to help you keep inside 1,000 calories. 


*Now turn around and burn it off!!! 



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Anti-Cellulite

Anti-Cellulite


Is there any way to eliminate the “cottage cheese” on your thighs and rear end? No, not really. But there are steps you can take to get rid of cellulite..

Cellulite, also known as gynoid lipodystrophy, is an aesthetic condition where fat deposits are visible underneath the skin, giving a dimpled effect. It can show up in any location, but the legs and bottom are most notable. Cellulite occurs in over 80% of the female population, with much fewer occurrences in men.

There are a number of different factors that cause cellulite. Excess estrogen, caused by hormonal imbalances or excess weight, can be a factor in cellulite production. Another hormone tied to cellulite is insulin. Imbalanced blood glucose levels found in people such as diabetics and pre-diabetics can cause cellulite. Stress also plays a huge roll in the development of cellulite.

Other factors that can cause cellulite are genetic predispositions, your sex, your race, underlying medical conditions, and your lifestyle. Scientists argue that there may be no cure for cellulite, but we can battle its appearance.

“Everyone has strands of connective tissue that separate fat cells into compartments and connect fat to skin. In women, these fibers form a honeycomb-shaped pattern, so any increase of fat tends to bulge out like stuffing in a mattress. You see less cellulite in men because their fibers run horizontally, forming a criss-cross pattern that prevents bulging or dimpling.”

“Though cellulite can pop up any time, it is true that cellulite does seem to appear out of nowhere and get worse with age. That’s because our tissues change. Those strands of connective tissue thicken with age, and our skin gets thinner, making cellulite more noticeable. More importantly, we gain fat with age. The average woman loses 5 lb of muscle and replaces it with about 15 lb of fat every decade of her adult life.”

Source: Target Cellulite



*Exercises for Cellulite:

  • Side to Side

Muscles worked: Quadriceps, abductors, adductors, hamstrings, and glutes. 

  • All-Fours Kickback

Muscles worked: Gluteal muscles. Wear ankle weights to intensify the workout.

  • Lying Inner-Leg Lift

Muscles worked: Inner thighs

  • Squat and Side Lift

Muscles worked: Glutes, hamstrings, quadriceps, hip flexors, and abductors.

  • V-Leg Pull

Muscles worked: Outer thighs

  • One-Legged Lunge

Muscles worked: Glutes, quadriceps, and hamstrings


  • Butt Kicks

Muscles worked: Glutes, lower back, hamstring 

  • Squats with Weights

Muscles Worked: Thighs, inner-thighs, glutes

*Dry Rubbing


“When we’d heard dry skin brushing was an effective method for reducing cellulite, we knew we had to include it in our anti-cellulite road test. Sure enough, it was indeed one of the more succesful ways to smooth away less-than-perfect spots on your legs. But the more we looked into it, the more benefits we learned this relatively simple routine had to offer. Not only does it buff away dead skin, but it’s fantastic at boosting circulation and lymphatic drainage, and ultimately ridding the body of toxins. Your skin is your biggest organ, after all.”

“Dry skin brushing effectively opens up the pores on your skin. This is something you can — and should — be doing daily, even twice a day. Your skin should be dry, so the ideal time is in the shower before you turn on the water. Just a reminder, don’t get the brush wet.”

“You should only brush towards the heart. Making long sweeps, avoid back and forth, scrubbing and circular motions. Start at your feet, moving up the legs on both sides, then work from the arms toward your chest. On your stomach, direct the brush counterclockwise. And, don’t brush too hard: Skin should be stimulated and invigorated but not irritated or red.”

Benefits: “In addition to sloughing away dry skin on areas like knees, elbows and ankles, body brushing promotes tighter skin, cell renewal and blood flow. This also helps the lymphatic system release toxins and aids in digestion and kidney function. You’ll also notice a glowy, smooth complexion. We love it because it’s one of the easiest, cheapest and most effective things we can do for promoting healthy skin.”

Source: Anti-Cellulite

  • Homemade Treatments






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Indoor Cardio Workout

Indoor Cardio Workout


Everyone should have some sort of cardio routine in their life. If you’re a person like me, who likes to workout in your own home, with your own equipment, but you don’t do any cardio, here is a great way to exercise indoors and do cardio. It involves many different moves that keep your heart-rate up, and you burning more calories, thus losing more weight. So many people are not part of a gym, so their home is all they’ve got. Try out some or all of these moves for your next indoor workout. And be sure you are sweating! 


*Mountain Climbers


*Burpees


*Air Jacks


*Jumping Lunges

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7-Day Workout: Sunday 

7-Day Workout: Sunday 



*Russian Twist

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7-Day Workout: Saturday

7-Day Workout: Saturday



*Superman


*Bird-Dog


*Bird-Dog Plank

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7-Day Workout: Friday

7-Day Workout: Friday


  • Side Plank

  • Jack Knife Sit-Up

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7-Day Workout: Thursday 

7-Day Workout: Thursday 



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7-Day Workout: Wednesday 

7-Day Workout: Wednesday 


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7-Day Workout: Tuesday

7-Day Workout: Tuesday 


  • Like I posted yesterday, this week I will post a workout for each day this week. Here is today’s, can you do it? 



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7-Day Workout

7-Day Workout 


Everyday this week, I am going to post a workout to do for that day. The workouts aren’t too easy, but completely doable. Here is today’s workout for Monday. 


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Lose That Pooch! 

Lose That Pooch! 





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Squat On

Squat On


Everyone knows that squats are the best way to firm and heighten your butt, but do you know how to squat properly? I present you with my favorite squat variations workout, as well as, some pointers to having the best technique to get the most out of your workout. Try all of the different variations to see which ones you like best. 

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No Muffin Top this Fall! 

No Muffin Top this Fall! 


Now that summer has officially ended and it’s fall, it’s never too early to start preparing yourself for the fall/winter months of wearing larger, thicker clothing, and it’s so easy to let yourself go without even noticing. Well, be ahead of yourself this year by starting to add these specific exercises to your routines. I have found three wonderful and different exercise workouts for your muffin top, or non-muffin top, whichever. But if you do these exercises during the months where we don’t really get to see our bodies, like in summer time when we wear short shorts and flip-flops, you will still find yourself looking hot after you take off that huge sweater you’re wearing during the coldest times! 


Here’s some great tips of what NOT to eat: 

Since everyone loves smoothies, I found these great recipes for smoothies that help you lose weight.

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The Butt Workout Challenge 

The Butt Workout Challenge

*Here are some different bottom types. Find out which one you are to help know what areas to work on most! The better you know your body, the better a workout you can plan for!


  • If you’re ready to transform your butt today, have a better butt by the end of the month with this 30-day workout challenge. 

  • Here are a few great butt workouts that I always do. They really work on lifting your butt.




Good luck to everyone who tries these  exercises! 

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Wake-Up Workout and Tips

Wake-Up Workout and Tips

*Push-Ups

*Sit-Ups


*Squats



*Lunges


* Jumping Jacks

*Wall-Sits





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Time for Summer Bodies

It’s June now- time to kick it up a notch or two… Or three! Time to tone those abs and start showing muscle definition quick. Summer is right around the corner and it’s a lot more fun when you’re not worrying about if your stomach looks good or not. Instead, just shrewd those abs and show them off instead of being standoffish. I know we’ve gotten a late start -i.e. It’s June 4th, so we missed a few days, but if you start tomorrow, and workout abs for all of June, by July you’ll want to be showing off your mid-section! 






Dont forget that core!!!

“Core exercises improve your balance and stability.”


 

“Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.”


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Abs for April 

  
This spring, set a goal to work your abs harder than any previous year! Learn about your core, and then workout until you’ve got a great one. Once you have a great core (stomach), you can really start focusing on areas that you want to most. For example, your lower-abs or obliques. Here are some great workouts for you to get in better shape than you thought possible. Just believe in yourself and put in the work, everyday. 

 
  
 

   

 
   

 
   

 

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March Workouts and More!

  
This March, get fit as spring comes around the corner and summer will be here before we know it! Here are a few workouts that have a new exercise everyday. There is even a food calendar that can help you stay on track by eating healthy!

  


31-Yoga Challenge. A challenge for each day!
  
 
March Madness Challenge 
  
  

Six-Pack March

  
  

  

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Best Butt Workout

  
These exercises are the exact same ones I do everyday to keep my Gluteus   Maximus at its best. Firm, toned, plump, some even call it a bubble butt. But hey- I  worked for years to get the ass I have today! It takes time, so don’t give up. 

  

Try this workout for three weeks to knock off 2 inches from your derrière!

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Work Those Calves! 

  
Successful calf development starts with an understanding of the anatomy and muscle fiber types involved, which directly influence the exercises, rep schemes, and loads used. The calves are made up of two primary muscles — the gastrocnemius + soleus.

  • The gastrocnemius is effectively the biceps of the lower body. It’s the visible muscle that bulges out of any pair of killer calves, and conversely, is noticeably absent from toothpick legs. It’s composed of 2 different heads (medial and lateral) that together create a diamond shape when grown out.
  • The soleus is a long, flat sheath of muscle tissue that runs down the back of the leg. It sits underneath the gastrocnemius and Achilles, and because of that, isn’t actually visible.

  
Even though the gastrocnemius is the calf muscle everyone sees when you’re prancing around the beach, the soleus is incredibly important.

Aesthetically, it adds height to the gastrocnemius and helps it pop out of the legs with 3D-like effect. It also specializes in endurance-based activities (more on that in a second) and works synergistically to improve the strength of your lower legs, which directly translates to accelerated growth.

But there’s one key difference that has massive implications for calf training — muscle fiber types. The gastrocnemius is predominantly composed of fast-twitch fibers (FT), while the soleus is made up of slow-twitch fibers (ST). Translated for training purposes, FT fibers generate power and respond better to heavy loads; ST fibers are more conducive to endurance-based aerobic training and respond better to higher reps.

Combine the two effectively—leveraging their individual attributes—and you’ll see growth skyrocket. But don’t worry, we’ve done the heavy lifting for you.

  
For the most part, calf exercises fall into one of two categories:

  • Straight-leg — all straight-leg exercises, usually done standing, primarily hit the gastrocnemius. They also hit the soleus, but to a smaller degree.
  • Bent-leg — all bent-leg calf exercises, usually done sitting, almost exclusively work the soleus.

  
Two more tips:

  • Don’t use momentum or bounce — the recoil takes most of the emphasis off the calf muscles (it displaces it to your Achilles).
  • Always aim to increase the weight over time — go HEAVY.
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Squats! 

   
    
   

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Flat Belly Workout

   
    
   

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Great Butt Workout!

Here’s an amazing workout for your buns:  
  
   
 
  

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