I'VE MOVED!!!

I am very excited to announce that I have finally launched my NEW website!!!  Please visit www.fitnessrevolutionaz.com for info on nutrition, fitness, and living healthy!!  Hope to see you all there!!

Swiss Ball Crunch: How To

One of my favorite pieces of strength equipment is the Swiss Ball or Stability Ball.  It effectively tones and lengthens the target muscle as well as the muscles around it.  Swiss Ball exercises are challenging because your body has to "stablilize" itself so that you don't fall over; which in turn, tones lots of other muscles.  And I personally would rather work more than one muscle at a time; more bang for my buck!!  This is a great video on How To do an effective crunch on the Swiss Ball.  I personally feel that it is important to master a move to get the full benefits.  Enjoy and let me know if your abs improve!!

Iron; An Important Mineral

Iron is an important mineral!  If you are female, you may, at some point have had experience with trying to increase your Iron levels in your blood.  I recently have had lots of questions about Iron, so I thought I would post some info about it, and hopefully answer any questions that you may have as well.

Biological Functions - Iron is an abundant metal and is part of most life forms on earth. Iron is important part of many proteins and enzymes found in the body. In our bodies it helps proteins who are involved with oxygen transport to muscles and cell growth.

Health Benefits - an integral part of many proteins and enzymes that maintain good health, the body needs iron to produce red blood cells.

Deficiency - unusual tiredness, shortness of breath, a decrease in physical performance, and learning problems in children and adults.

Sources and Dosage - meat, fish, poultry, lentils, beans, leaf vegetables, tofu, chickpeas, black-eyed pea, strawberries and farina.  There are two forms of dietary Iron; Heme and Nonheme.    Heme iron is absorbed better than nonheme iron, but most dietary iron is nonheme iron [8]. A variety of heme and nonheme sources of iron are listed here.  For adult women 18yrs-50 yrs; 18 mg a day is allowed.  And men 18-50 yrs 8 mg.  Always consult a doctor if you have questions concerning your iron levels. 

Side Effects - discomfort, nausea, diarrhea, constipation, and heartburn. Excessive dietary iron is toxic, and may cause death. 

{Although some believe that bruising is an Iron deficiency, it is not.  Bruising can be caused by many things, low body fat, thin skin, or a lack of B12, C, K and folic acid.  Check with your doctor if you suspect that you may have a bruising problem.}

Sources include: http://www.vitamins-supplements.org/dietary-minerals/iron.php
http://www.fitsugar.com/Why-Do-I-Bruise-So-Easily-160076
http://ods.od.nih.gov/factsheets/iron.asp

The Magnificent Pushup

I personally believe that there is no better way to tone your arms.  Pushups Rock!!!  Pushups make your body work against gravity, which creates quite a challenge.  They also work more than just your arms!  When you do pushups on your toes, you are effectively working your shoulders, back, stomach, and glutes.  Pretty cool!  With summer coming up, having nicely toned arms and back drawn positive attention to your upper body and negative attention away from your lower body.  lol!

Do these series of pushups atleast 3 times a week to increase your upper body strength.

1. Tricep Pushup

Get in plank position with your hands shoulder-width apart (A). Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back (B). Push back up to start. That's one rep. To make it easier, lower your knees to the ground.

Start with 10.  Rest for 15 sec. 

8 more.  Rest for 10 sec.

Finish with 6.  Rest 20 sec. for next pushup.

2.  Flat Pushup

Lie flat on the floor with your palms just outside your shoulders, toes on the floor, feet hip-width apart. Squeeze your core tight and push your entire body up. Pause 2 seconds at the top, then lower to the floor and pause for another 2 seconds. Push up again and repeat.

PYRAMID

10 rest 15 sec.

8 rest 10 sec.

6 rest 20 sec.

3.  Dolphin Pushup

Start in a regular pushup position and walk your feet forward until your hips reach 90 degrees (pike position). Next, lower your upper body down and push up again, making sure to use only your upper body strength and not your legs for assistance.

PYRAMID

10 rest 15 sec.

8 rest 10 sec.

6 rest 20 sec.

4.  Pyramid Pushup

From a regular pushup position, place your hands on the floor in a triangle (with thumbs and forefingers touching) and center them between your shoulders and your nose. Next, lower yourself until you're a few inches above your hands and pause for 2 seconds. Return to start and repeat.


PYRAMID
10 rest 15 sec.
8 rest 10 sec.
6

Swimsuit Confidence! A Better Booty!

Having a Better Booty can build serious confidence in a swimsuit.  Well, it can be yours, by adding these two great moves into your current strength training program.  Make sure to pick a weight that will make the last rep difficult to do.  Best of luck!  (exercises taken from Women's Health Mag)

Move 1: Grand Plié Elvis Squat

Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left (B). Return to center, stand, and squat again, this time rotating to the right. That's one rep. Do two sets of 12 to 15, resting for 30 seconds between sets.

SETS: 2

REPS: 2 - 15

REST: 30 seconds

Works core, hips, glutes, hamstrings, quads, and calves

Move 2: Front Lunge Push-Off


Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides. Leading first with your left foot, lunge forward and lower your hips until both knees form 90-degree angles (A). With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B). Balance on your right leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That's one set. Do three sets, resting for 30 seconds between sets.

Trainer tip: Contract your glutes and look straight ahead to maintain your balance.

SETS: 3

REPS: 2 - 15

REST: 30 seconds

Works core, glutes, hamstrings, quads, and calves

Swimsuit Confidence 2010!!

I can't even believe it's almost time for Summer!  So many thoughts run through my mind.  What am I going to do with my kids, I need to get the AC fixed, and I HAVE TO FIT INTO A SWIMSUIT!!!  I know I am not the only one out there thinking/stressing about it!  Well, I'm here to tell you that there is no reason to fear.  I am going to help you through this.  Take a deep breath and stay tuned for a series of posts call Swimsuit Confidence 2010!  I will be here to guide you through with exercises, diet help, and actual swimsuit knowledge.  Best of luck to us all!

Tighten those legs!!!

Here is a great 20-minute lower body workout.  No matter how busy you are you can always fit in a 20 minute workout.  Enjoy!

Click here for the workout!