Here are some great tips from our Nutrition Coach at Fit It In Fitness, Melinda Osbourne.
This time of year brings upon a lot of interest in "cleansing" the system.
After all of the Holiday cheats and the year behind you, most want to start "anew."
What better way than the 7-day Nutri-Cleanse....
Tuesday, December 11, 2012
Tuesday, December 4, 2012
Holiday Survival Workouts
Don't use the Holidays as an excuse not to get fit, stay fit and be healthy!
Try these quick workouts on days you have little time:
Try these quick workouts on days you have little time:
4 Fast, Fat-Blasting
Bodyweight Workouts
It is possible to become
extremely busy over the holiday season.
But being busy is no reason to be unhealthy. Below are 4 workouts that you can do
anywhere, anytime. All of the workouts
are designed to take 15-20 minutes and only use the best piece of workout
equipment: Your Body.
Perform the following exercises
in circuit format completing one exercise after another with minimal rest. Follow the work-to-rest ratios as closely as
possible. The first number is the amount
of seconds you will exercise. The second
number is the rest time. Therefore a 30/15
represents 30 seconds of work followed by 15 seconds of rest. During the rest
time you will prepare for the next exercise. Perform as many rounds as possible
in 15-20 minutes. Each time the workout
is completed, the work-to-rest ratio changes slightly to increase results. Be sure to make a note of the changes.
Monday, December 3, 2012
Soft Tissue Maintenance!!!!
Resistance training of any type causes trauma and mini tears to muscle and connective tissue. This is needed in order to build stronger muscles. But the constant break down and build up will only be successful if you actively repair the muscle fibers.
Soft tissue maintenance is arguably the most important aspect of exercise. In order to get the benefit from training you need full range of motion to start. Proper elasticity and tissue quality are necessary for full ROM (range of motion).
How do you get proper tissue quality?
Massage (deep tissue)
Trigger point therapy
Graston technique
Manual myofascial release or Active Release Therapy
Self myofascial release
The cheapest and most consistent way to work on soft tissue maintenance is through self-myofascial release; foam rolling, the poor mans massage. Foam rolling should be done on a daily basis before and after your workouts. If you are not working out on a certain day you should still be using your foam roller.
What is a foam roller?
a dense cylinder piece of foam
How do you do it?
To start simply find soar spots, knots, trigger points etc.. and roll them out. Think of the roller as a rolling pin. When you roll out dough it becomes more pliable and smooth. This is the theory of foam rolling.
There are basic muscle groups that should be rolled regularly including:
glutes, hamstrings, calves, shoulder blades, IT band, adductors and lats.
If it hurts, roll it! (the one and only time i'll say this!) There is no magical way to roll. Any way you can find to dig into soar spots is great. I would advise you watch out for bony structures specifically your spine (including your neck) and ribs.
The more you roll the less painful it will be and the better your tissue quality and ROM.
There will be days when some muscles are more soar than others depending on your prior activity.
Take care of your body and your results will prosper!
Soft tissue maintenance is arguably the most important aspect of exercise. In order to get the benefit from training you need full range of motion to start. Proper elasticity and tissue quality are necessary for full ROM (range of motion).
How do you get proper tissue quality?
Massage (deep tissue)
Trigger point therapy
Graston technique
Manual myofascial release or Active Release Therapy
Self myofascial release
The cheapest and most consistent way to work on soft tissue maintenance is through self-myofascial release; foam rolling, the poor mans massage. Foam rolling should be done on a daily basis before and after your workouts. If you are not working out on a certain day you should still be using your foam roller.
What is a foam roller?
a dense cylinder piece of foam
How do you do it?
To start simply find soar spots, knots, trigger points etc.. and roll them out. Think of the roller as a rolling pin. When you roll out dough it becomes more pliable and smooth. This is the theory of foam rolling.
There are basic muscle groups that should be rolled regularly including:
glutes, hamstrings, calves, shoulder blades, IT band, adductors and lats.
Roll each area about 20x before, during and/or after workouts.
If it hurts, roll it! (the one and only time i'll say this!) There is no magical way to roll. Any way you can find to dig into soar spots is great. I would advise you watch out for bony structures specifically your spine (including your neck) and ribs.
The more you roll the less painful it will be and the better your tissue quality and ROM.
There will be days when some muscles are more soar than others depending on your prior activity.
Take care of your body and your results will prosper!
Sunday, December 2, 2012
Challenge for YOU!
Win Your "Weigh" In
FROM ANYWHERE IN THE COUNTRY!!
If you want to make a change this year and need a "done-for-you" program, here it is!
The competition that gets REAL RESULTS!
8 week fitness and nutrition program:
-Online based format with FIIPLUS access
-Weekly tip and info emails
-Fitness and Nutrition "Challenges of the Day"
-"How to" videos and pictures
HOW DO I WIN??
*Accumulate as many points as possible by February 28th and you will win....
1 year membership to Fit It In PLUS*
(our online accountability program).
1) Track your points weekly through our online Challenge link at: Challenge Link
2) Use Fit It In Plus, our online accountability program to boost your results!
*Top male & female will win!
Saturday, December 1, 2012
25 Days of Christmas -Day 1
The theme on here for the next 25 days goes along with the 25 days of Christmas.
Each day of the month before Christmas you all await something or give something and I want to be part of that.
For the first day of Christmas: PLANNING
Think about all you have to do, get and prepare before the biggest day of the year.
I'll bet many of you plan to save money all year round for gifts.
Figure out where the best deals are and make plans for the biggest shopping day; Black Friday.
Make a list of who and what you will buy where.
Once it's wrapping time you have specific wrapping paper, bows and name tags for each present.
Then you organize the placement of the gifts; under the tree or to the side if they go with you as you visit during the holiday.
Speaking of Holiday visiting...I bet you figure out where you will be and when way before December is even a thought. You probably plan that on Christmas Day for the next year.
...So all this planning for such big things...memories.....moments of happiness!
Where is this spirit outside of the Holidays-Christmas?!
Why don't you save all year for that new gym you wanted to go to, or that training package you always dreamed about?
Ask for the best deals, shop for value and purchase that perfect gift of health.
Make a list of what you want to accomplish and how you will do it!
Think about all the prep that goes into the presentation of your gifts...why not think the same way about yourself?! Don't you want to feel that excitement when you put on that pair of pants you never thought you'd get into? Don't you want that feeling of exhilaration when you put on your bathing suit for the first time of the year? And nothing can beat the feeling of success when you get your measurements and find out you have the lowest body fat % OF YOUR LIFE!
Treat yourself as if you are as important as the biggest Holiday of the year. Plan for the best day of the year...the day you show off your success to everyone who matters to you. The day you give the best gift you can to the ones you love, YOU!
Remember not planning is planning to fail.
How happy would everyone be with your presents if you picked them out the day before with no real thought and no money saved...worse, how would you feel?!
If only you could take all of that motivation to plan for Christmas, wrap it up and open it up when you need it for other projects in life.....
Each day of the month before Christmas you all await something or give something and I want to be part of that.
For the first day of Christmas: PLANNING
Think about all you have to do, get and prepare before the biggest day of the year.
I'll bet many of you plan to save money all year round for gifts.
Figure out where the best deals are and make plans for the biggest shopping day; Black Friday.
Make a list of who and what you will buy where.
Once it's wrapping time you have specific wrapping paper, bows and name tags for each present.
Then you organize the placement of the gifts; under the tree or to the side if they go with you as you visit during the holiday.
Speaking of Holiday visiting...I bet you figure out where you will be and when way before December is even a thought. You probably plan that on Christmas Day for the next year.
...So all this planning for such big things...memories.....moments of happiness!
Where is this spirit outside of the Holidays-Christmas?!
Why don't you save all year for that new gym you wanted to go to, or that training package you always dreamed about?
Ask for the best deals, shop for value and purchase that perfect gift of health.
Make a list of what you want to accomplish and how you will do it!
Think about all the prep that goes into the presentation of your gifts...why not think the same way about yourself?! Don't you want to feel that excitement when you put on that pair of pants you never thought you'd get into? Don't you want that feeling of exhilaration when you put on your bathing suit for the first time of the year? And nothing can beat the feeling of success when you get your measurements and find out you have the lowest body fat % OF YOUR LIFE!
Treat yourself as if you are as important as the biggest Holiday of the year. Plan for the best day of the year...the day you show off your success to everyone who matters to you. The day you give the best gift you can to the ones you love, YOU!
Remember not planning is planning to fail.
How happy would everyone be with your presents if you picked them out the day before with no real thought and no money saved...worse, how would you feel?!
If only you could take all of that motivation to plan for Christmas, wrap it up and open it up when you need it for other projects in life.....
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