ShapeUpMom.com » Fitness

12 Minute ABS program

ks — Mon, 30 Jan 2012 01:39:03 +0000

Plank with cross body knee drive

Sit-ups with rotation

crunch with leg extension

windshield wipers

Do not forget cardio and clean eating will also sculpt your abs!!

Five Supplements to Start With

ks — Sun, 15 Jan 2012 19:17:46 +0000

Multivitamin: Great way to optimize your daily intake of key vitamins and minerals.

Vitamin D3: Hels with heart disease, diabetes and high blood pressure.

Fish Oil: Rich in omega-3 fatty acids, crucial to brain and cardiovascular system.

Antioxidants: They block the damaging impact of free radicals.

Protein: As we age, we lose muscle mass. Maintaing muscle is one way to stay strong and active.

Buil Muscle, No Weights Required

ks — Wed, 11 Jan 2012 02:55:36 +0000

5 body weight exercises you can complete in 10 minutes to help burn calories and increase lean body mass

Lunges 12-16 (working quads, hamstrings, glutes)

Tricep dips-12-16 (working triceps)

Push-ups-12-16 (working pectorals, triceps, abdominals)

Squats 12-16 (working thighs, glutes, abdominals)

Bicycle 12-16 reps (working abdominals, obliques, hip flexors)

Strengthen Body from inside out!

ks — Sun, 01 Jan 2012 23:01:59 +0000

Core work is VERY important!! As much as cardio is great for the heart..weight lifting is excellent for building muscles, and strengthening bones…DO NOT IGNORE your inside..Core! Incorporate some yoga or pilates moves on the mat each day to keep your core, your back strong! To carry you through the day.

Resolution Time!!

ks — Wed, 28 Dec 2011 05:34:06 +0000

If you keep up your can-do attitude for 3 weeks , you could see it through. If you work out 3 times a week, and scored high on a scale of confidence then you are capable to stick to your regimen for a whole year if you stick to it for 21 days!. Planning when, where and how you are going to exercise eventually causes a shift in behavior to where exercising becomes more automatic! Your motivation snaps into autopilot, so getting to the gym goes from seeming like a slog to a cinch!

Use your own weight to strength train

ks — Mon, 19 Dec 2011 03:24:21 +0000

Many machines isolate one muscle, which means you burn fewer calories and work less muscle. It is also tougher to use body weight to achieve proper alignment since many machines are still designed primarily for men. Next time you go to gym, stay clear of machines, and use your own body weight!

15 minute Power Moves

ks — Mon, 12 Dec 2011 02:38:36 +0000

Over and back lunge with biceps curl:

Step forward off a step and lower into a lunge(press through your knee and curling your arms up to your shoulders) immediately step backinto a lunge and straighten your arms. Do 10-12 alternating legs

Mogul hop:

Place a rolled up towel on the floor to the left of you, and stand on your right foot, knee slightly bent, elbows bent 90 degrees.Keeping your core tight hop to the left over the towel and land on left foot. Hop back to return to start.

Two way lunge with triceps extension:

Step to the right and lower into a side lunge, left leg straight and lean forward, extending your arms behind you. Press through your right heel to stand, raise your right knee and curl your arms toward your chest. Step to your right leg behind you into a lunge, extending your arms behind you. Do 8010 reps on each side.

Four point jump:

With your forearms parallel to the floor, bend your knees and jump forward and then back to start, and then backward and back to start. Jump to the right back to start, then to the left. Jump back to start. Do 8

Late night healthy snacks

ks — Mon, 05 Dec 2011 00:19:17 +0000

Grab foods that are digested slowly and are unlikely to cause indigestion or produce insulin surges, which can reignite hunger. So go for 100-150 calorie snack that has at least three to four grams of fiber and some protein. A cup sliced strawberries, and a dozen almonds. Or a slice of whole-wheat toast topped with a tablespoon of natural peanut butter. Air popped popcorn also is a good choice.

Quick Work outs!

ks — Sun, 27 Nov 2011 21:32:40 +0000

Doing short, high intensity bouts of exercise may be more beneficial for preventing cardiovascular disease than longer, more moderately paced exercise. No excuses!..Here is a sample of a short work out!

Do each of thes following for 60 seconds!

Jump rope

plyometrics

track sprints

indoor cycling

stair running

elliptical training

Repeat this 3 times

Weak Glutes Linked to Running Injuries

ks — Sat, 19 Nov 2011 21:43:50 +0000

Many active women have strong thighs but weak glutes. Scientists beliee that weaknesses in the “posterior chain” muscles are responsible for the higher risk of serious knee injuries in women compared to men. Strengthening the glutes could prevent overuse running injuries, and help injuries heal faster when they occur.