Ab workouts are sometimes the hardest and the ones you least enjoy doing. When you think of abs you automatically think about difficult exercises like sit ups. I usually prefer doing weight exercises than getting on the ground and doing core exercises.
1. Dumbbell Chop
The Dumbell Chop is basically the same thing as if you were chopping wood. This exercise is a great to strengthen your core, abs, back, and shoulders.
2. Side Bend
The side bend exercise might look simple but is a real challenge to your abs. After a couple side bends your sides will start to burn meaning that your abs are doing the work.
3. Overhead Extensions
This is one of me favorite exercises that I do on a regular basis. This exercise to me is the most effective you can do it two ways, standing up or sitting down. I usually do them standing up and it really builds a strong core and works your upper part of your abs.
4. Standing Core
Like the side bend, the standing core looks easy but makes you use all your strength.. Let me tell you that after a couple you will start sweating fast.
As this new year approaches here comes the typical fitness goals again. The same goals set by many "I will start going to the gym" or "I am going to lose weight". These two fitness goals are so vague and are the worst goals that at the end you will not keep. Here I will help you set a realistic fitness goal that you will achieve this new year.
Bad Examples of Fitness Goals
1. I want a Flat Stomach
2. I want to lose 50 pounds
3. I want to be skinny
4. I want to get in shape
These are only a few examples of bad fitness goals or as others call them long term goals. There is nothing wrong wanting all these things but you have to start with realistic goals to achieve what you want which are these goals at the top. Down below I will show you examples of good fitness goals and how to achieve them.
Good Examples of Fitness Goals
1. Running for 50 minutes three days per week
2, 20 Squats everyday for a month
3. 30 minutes of Cardio 2 days per week
4. Drink 1 liter of water everyday instead of any other drink
I would call these short term goals, these are the best way to start your fitness journey. It could be a monthly or a weekly goal, this is a great option if you like to change up your workout and do something different every time.These goals are simple and will keep motivating you throughout your fitness journey.
Once again the holiday season is here and all the unhealthy food is coming. Last year I wrote a blog about detox foods but I decided to do drinks this time. These drinks are perfect after Thanksgiving and Christmas. So if you feel guilty about eating all that food you should prepare some of these detox drinks.
1. Apple & Cinnamon Water
For this drink you will need one apple, 1 tablespoon of cinnamon, water, and two tablespoons of lemon juice. This drink will help boost your energy and help eliminate everything that your body does not need.
2. Banana Green Tea
You will need a banana, green tea and a lemon and blend everything together to make this quick detox drink. This drink contains many great nutrients like fiber, iron and is a metabolism booster.
When trying to lose weight, most people do not know what types of foods or drinks are the best for their health. Shakes and smoothies are just not the best, so that is why I have some weight loss drinks you just might want to try out.
1. Cinnamon Tea
Cinnamon tea reduces hunger, that means less cravings during the day like chips and cookies. Boil some water, add a tablespoon of cinnamon and another one of honey. Drink this tea right when you get up in the morning and start seeing results.
2. Mixed Tea
This tea is a mix of the cinnamon tea that I mentioned above and the typical lemon tea or water. Boil water and add a tablespoon of cinnamon, lemon ,and honey. Drink this tea before your meals to help digestion.
Many people want to start working out but don't have the basics down, that is why I am here to help.Here are my basic tips for beginners that will help you achieve your fitness goals.
I think the key to start working out or exercising is motivation.The desire to improve your body and having goals you want to achieve. If you don't have motivation you will not complete your goals and stop working out after a few days.
The second tip is dedication, something that is also important in your fitness journey. You have to make time for exercising, if you really want something you will make the time. At least dedicate half an hour or an hour to exercising.
3.Warm Up /Stretch
I had to learn this lesson the hard way, I would recommend to do some stretches before you start your workout. If you don't stretch you might pull something and be in pain for a while.This also helps so you will not be that sore after your workout.
4. Start Slow
I would start with basic exercises that I know how to do like push-ups, sit-ups, planks, and squats. I would only do 10 of each to start and increase the number as the days pass. The thing you should not do is start with a high number like 30 or 50 of each you will just feel so tired.
Change it up a bit one day do leg exercises and the other day do arm exercises. So you will not get bored doing the same exercises everyday.
Most people do not know how helpful drinking water is to the whole body. You should make the switch to water and stop drinking soda or any other energizing drinks that are full of sugar. The benefits of water are endless but I am only going to share five benefits that might change your mind about water.
1.Helps in Weight Loss
Drinking water throughout the day makes you feel full and makes you avoid unhealthy snacks. When eating replace your soda with a bottle of water which can help you feel full and reduce the amount of food you consume.
2. It Cures Headaches
The most common reason why headaches occur is because of dehydration or lack of water. So the next time you have a headache try drinking water and you may be surprised.
3. Boost Energy
The best time to drink water is before and after working out or doing some type of physical activity. This will make you feel full of energy to exercise and you will not feel tired.
4.Helps Your Kidney
The more water you drink the better your kidney function will be.Water also eliminates toxins and wastes that your body does not need.
5. Healthy Skin
For the people who have acne this might be your solution, just drink water. Drinking water can help clear up your skin and gives your skin a glow.
Most people made the same New Year's resolution about getting their figure back or just trying to get fit this year. At this point some people just forget about their resolution and keep those same bad habits. But here I will give you some tips to help you become a better runner and its a sport that anyone can do. Running can be very demanding but these tips will help you set and achieve your running goals.
Tip 1: Set Goals you can achieve
Start with small simple goals and increase the speed or the distance everyday.Making goals can be hard because some people want to start out with big goals that they might not achieve. It is better to start slow and small to see the improvements day by day.
Tip 2: Record your improvements
Write down your goals and keep track of all your improvements. Have them where you can see them to motivate yourself everyday. I would write them down on a calendar and hang it on your wall where you can remind yourself of what you have done and what you still have to do or achieve.
Tip 3 : Run with others
If you are a beginner and do not have a lot of motivation,run with a friend or family member that will support you. Surround yourself with people who are positive that will inspire you to keep going. Also this will make you feel like you are not alone and having a person that you like to be around will make time fly while you workout.
Most people think that healthy smoothies only contain fruits and vegetables but they are wrong. You can add a variety of ingridients to have more mixed flavors and different types of smoothies.Here I will be sharing three healthy ingredients that will change your daily smoothie or shake.
Adding cacao or cacao powder to your shake/smoothie is actually really healthy. Cacao is packed with magnesium,iron, and potassium.
Chia seeds are packed with fiber and protein,which also help digestion. These seeds expand/grow when you place them in water and should be soaked in water before using them.
3. Coconut Oil
Coconut oil helps your immune system and prevents you from getting sick. It is creamy and most people use it when making a smoothie with fruits like bananas and strawberries.So if you want a boost in your immune system try coconut oil in your next shake.
During these months of November and December people tend to eat more around the holiday time. Do not limit yourself this is not the time to have a diet but to enjoy the food with your family. Since Thanksgiving is basically here I am going to tell you great about 5 foods that will help you detox after that big Thanksgiving meal.
I would recommend you to drink a glass of water with lemon when you wake up because I know this helps with digestion.
When your eatting dinner have a plate of leafy greens or a salad to eliminate toxins.
Beets help the liver/gallbladder release bile from the body.
This is a common one to help you detox, green tea speeds up liver activity.
Artichokes will help you have healthy digestion and liver.
These are only a few foods for burning belly fat. I have eaten apples,tomatoes, and avocados to burn belly fat and it worked. 1.Tart cherries are not only for burning belly fat but are also rich in fiber just like other berries. 2.Sea food prevents fat from accumulating which makes you keep a slim figure. 3. Apples can cut calories in your meal if you eat one before every meal.Apples are also a great source of fiber. 4. Avocados help regulate your metabolism and provides 20 vitamins and minerals that your body needs. 5.Watermelons alter blood lipids which has an impact on reducing belly fat. 6.Tomatoes contain important vitamins and have only a few calories. 7.Celery contains few calories and has a lot of vitamin C. 8.Kelp noodles only contain 6 calories and are rich in minerals. 8. Bananas contain fiber,vitamin A and C. 10. Grapefruit can makes you feel full if you eat one before meals which makes you consume less calories during your meal. Sources:"Fat-Burning Foods Slideshow: Blueberries, Green Tea, Grapefruit, and More." WebMD. WebMD, n.d. Web. 28 Oct. 2015.