Apr 042014

legsSquat with Leg Abduction:

This leg exercise works just about all the leg muscles, it is great for the glutes and you get even more emphasis on the outer thighs because of the side leg lift! Change it up by holding dumbbells in each hand or a medicine ball on your chest! Remember to do the proper number of reps and sets to match your goal! Less reps more weight and you’ll build 261Squatw-abliftmuscle, more reps & less weight is better for weight loss! Always remember to use good exercise technique. CLICK HERE to view the proper form!

Be Fit, Be Healthy, Be Happy!

Oct 252012

Great questions send in by one of our members, Anne!

“Hi Tanya! I have a goal to lose weight and am following your strength training program 2 times a week – for maximum benefit, when should I do cardio? Love your site, BTW! Thanks, Anne from Minneaplis”

Anne -Good for you for working on losing weight! Strength/resistance training 2 times per week is perfect – in order to really achieve your goal you need to include cardio workouts as well – 5 to 6 times per week, 30 minutes to 1 hour is optimal – that may sound like a lot but the more you do the better. Here is a great way to get your cardio in during a strength training day; incorporate cardio intervals during your workout. In between each exercise – jump rope, do jumping jacks, run, run up and down the steps or do any other high intensity cardio that you like for :30 to 2:00. Then 3 or 4 other days per week pick a cardio activity that you like and shoot for an hour. Remember to change up what you do and keep it fun! Good luck with your goal and let me know how you’re doing!!

If your goal is weight loss like; remember:
• 2 to 3 full body strength training workouts per week (non consecutive days)
• 1 to 3 sets of each exercise
• 12 to 20 reps of each exercise
• Use moderately heavy weight w/ light to moderate intensity
• Make sure to rest for :15 to :30 between sets (if you’re not doing cardio intervals)
• Incorporate cardio 5 or 6 days per week for 30:00 to 1 hour

Thanks for the great question! Send more!

Be Fit! Be Healthy! Be Happy! ~ Tanya

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Sep 052012

Couple Exercising

It seems like every time we turn around we are hearing more and more of the need to exercise; in the paper, on the news, from our doctors to our loved ones, the U.S. government has even released federal physical activity guidelines. We know and understand the importance of exercise but sometimes it is all too over whelming! Here are 3 key elements to keep it simple. First we are going to break down the exercise guidelines, secondly we are going to focus on the positive and look at the many benefits of exercise and finally we are going to look at the tools to achieve fitness success!

Exercise & Fitness Guidelines
General exercise and fitness guidelines for healthy adults who want to start a fitness program or simply exercise to maintain good health according to the American Heart Association (AHA) and American College of Sports Medicine (ACSM) include either of the 2 suggestions below:

  1. Moderately intense cardio – 30 minutes per day – 5 days per week
  2. Intense cardio – 20 minutes per day – 3 days per week and 8 to 10 strength training exercises with 8 to 12 repetitions of each exercise – 2 days per week.

Keep in mind this is a basic recommendation and starting point; for weight loss or other fitness goals you need to work at a more intense rate.

Exercise Benefits
We know the benefits of exercise but every once in a while it is a good idea to take a couple of minutes and really focus on the positive benefits and all the good things that exercise does in our lives. Here are my top ten!

  • Exercise helps you lose weight
  • Exercise helps you sleep better
  • Exercise gives you energy
  • Exercise puts you in a good mood
  • Exercise reduces many health risks including; heart disease, high blood pressure, diabetes, stroke and certain types of cancer
  • Exercise increases your endurance and stamina
  • Exercise helps to reduce nuisance injuries
  • Exercise helps to lower blood pressure and cholesterol
  • Exercise helps you live longer and stay more active as you age

Tools for success

  • Schedule your exercise
  • Know your goal
  • Have a game plan
  • Keep it simple, do what you like
  • Log or journal your activities for motivation

If you are not a fan of fitness or exercise I want to challenge you to 1) Get moving with the simple, basic AHA and ACSM guidelines, 2) To read and focus on the top 10 benefits of exercise often and 3) To use the tools to achieve Your Fitness Success!

Be Fit, Be Healthy, Be Happy! ~ Tanya

It’s EASY and FREE to get Started:
Take the 6 Week Shape UP Challenge at GetinShapeforFREE.net

Aug 242012

by Carol Dunlop & Optimum Body Sculpting

Keeping a food and activity journal has several benefits. One of the greatest benefits comes in helping you to lose more weight and keep it from coming back.
Here are some other benefits:

Tracks Your Progress: You can instantly access your starting point. You can also track your successes and challenges; and later go back through the circumstances that moved you to stay on the program or temporarily get sidetracked.

Reduces Stress: Writing is therapeutic. You can use your journal to express what you are feeling each time you eat something whether good or bad. The act of writing it down allows you to process the situation better and also get it out in the open so you are better able to deal with it.

Keeps You Focused: The very routine or habit of writing down your food intake and daily workout activities means that you are making time for you. When you set aside “me time,” you are saying to yourself that you are worthy of this process of making yourself better.

Gets You Organized: In order for your weight loss program to be successful, you have to be committed to following the plan. To follow the plan, you must prepare ahead of time and consistently do the right thing over and over. Keeping track of all this in your journal gives you a sense of accomplishment that you are doing all that you can to be successful.

You Gain a Better Understanding of Self: Whether or not you re-read your journal, you gain benefits from just writing down your story and your thoughts. Through your writing, your experience becomes alive and real and you begin to gain a better understanding of how you are changing your own life, one day at a time.

Discover how you can look and feel amazing, get in shape, stay active and start living a healthy life by downloading my “Say No to Yo-Yo Dieting Gift Pack” right now by logging on to www.optimumbodysculpting.com

Thanks for a great article Carol!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Jun 252012

weight watcherExercising and diet go hand and hand when you want to lose weight.  A simple rule of thumb is if you can reduce your daily calorie intake by just 500 calories a day through diet and exercise you will lose 1 pound a week.  It’s that simple!  Eliminate 1000 calories a day and you will lose 2 pounds per week.  Think about it – that comes out to 8 pounds a month which is GREAT and safe and sustainable.  When it comes to exercising the more you know the better the results.  First, always check with your doctor before beginning an exercise program.  Keep in mind the more you can increase your physical activity throughout your day the more calories you’ll burn.  Always begin every exercise session with an easy warm up with activities such as; walking or easy jogging for at least 8 to 10 minutes. This will slowly increase your heart rate, warm up your muscles and get the blood flowing to prepare your body for more strenuous exercise.  Finally, end each workout with an easy cool down and stretch routine.  Brand new to exercise, check out GetinShapeforFREE.net – it is a complete 6 week exercise program – to get you started!

Be Fit!  Be Healthy!  Be Happy!

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