Tone it Tuesday
Hey Live Fit,
Good Evening and welcome to TONE IT TUESDAY. I uploaded my first video to the blog pregnant belly and all. Know I just need to learn how to add music to my video!
The Video is two very basic exercises paired together. A bicep curl and squat. A squat is considered a multi-joint exercise that that requires the exerciser to maintain balance and core stability. Make sure your belly button is pulled in to protect your lower back. It’s working multiple muscle groups of the hamstring, calf, quad, Glutes and your core. Adding that bicep curl will help allow your body to burn more calories and get your heart rate up to help add in some cardio to your workout. I have added the pulses an isometric hold to both the legs and bicep to stimulate the working muscles and change the pace. Adding isometric holds during our strength training routines are a great way to tone and sculpt the body. Holding the exercise while exhaling in a fixed spot, creates definition strengthening the smaller stabilizer muscles.
Over the next few weeks I’ll be posting some different variations of exercises that can be performed together as a circuit in which you can hit most of your muscle groups in a circuit workout. Being pregnant I have tried to weight train my full body (minus abs towards the end) 3 times a week. I have been pressed for time lately so I been circuiting my muscle groups versus the split routines that I normally do.
Make sure you always warm up the body prior to working out, I would recommend 1-3 sets of 12 reps adding in the 8-12 pulses, and an isometric hold for 8 seconds at the end of your reps.
Take Care, The girls and I are whipping something up in the kitchen that I will be posting by the end of the week. Fingers crossed it turns out tasty!
Blessings, Live FIt
Working the Glutes Muscle Using a Resistance Band
Day 5: Resistance Band Training and The Pregnant Girl Workout focuses on the gluteus. The bent leg lift targets your butt muscles and gives you a nice shape to the back of your thigh. If you are looking to work the hamstring more you can target that muscle by doing a straight-leg lift.
You want to kneel with your knee’s directly under your hips and your elbows under your shoulders. You can also stack your fists and place your head on top of them. Exhaling as you lift the leg to hip height and holding for a second. As you lower that leg to the floor inhale.
Doing 8-12 reps on each leg in 1-3 sets. You can add pulses to intensify this exercise or ankle weights. (Don’t forget to warm-up)
Today’s Fit Tip: Change up the pace of your workouts to stimulate working muscles. Pulse, a 2 count, 4 count and isometric hold.
Working the Upper Back with A Resistance Band
Greetings Fitness Friends,
Behind on days 1-3 on the resistance band/pregnant girls workout?
Find them here:
Day 1: resistance band workout
Day 2: Resistance Band Workout
Day 3: Resistance Band Workout
Today’s Exercise Focuses on the upper back. A reverse fly strengthens the trapezius and rhomboids and posterior deltoid. Having strong back muscles help reduce strain on our back and neck and also help us with our posture.
start with a neutral wrist, hands in line with shoulders and take your arms (straight or slight bend at the elbow) out to be in line with shoulders. Make sure to squeeze your shoulder blades together exhaling during the exertion phase of the exercise and as you release inhaling.
Doing this exercise in reps of 12-15, in 1-3 sets depending on your fitness level
Fitness tip of the Day: Adding isometric holds during our strength training routines are a great way to tone and sculpt the body. Holding the exercise while exhaling in a fixed spot, creates definition strengthening the smaller stabilizer muscles.
Happy Sweating Live Fit, Blessings
Pregnant Girls Resistance Band Workout
Greetings Fitness Friends,
I apologize for the delay as I have promised 5 days of resistance training workouts, great for pregnant and non-pregnant exercisers. Life gets hectic at times with kids and being pregnant myself. I recently just started personal training and am getting adjusted to new changes. I want to bring you great fitness, motivational, nutritional information, grow my readership and am trying my best to update my blog as often as I can!
My Goal at the end of day 5 is to have a full body workout that you can perform all in a day or circuit train with that pertains to your training schedule.
Looking to catch up on the resistance band workouts:
Day 2 : Resistance Band Workout
Day 1: Works outer hip, hamstring, quad, bicep
Day 2: Works chest and tricep
Day 3: Working Lat Muscles in the back, inner thigh, shoulders
Day 3: Picture 1: Working latissimus Dorsi: sit up nice and tall and have a slight bend in knee’s. loop resistance band around your feet and adjust resistance as necessary. Pull handle bars back and as you bring elbows directly back squeeze your shoulder blades exhaling and inhaling as you return to starting position.
Day 3: Picture 2: Working your anterior shoulder with an upright row and inner thighs while you pile squat. Make sure your feet are at a 45 degree angle and criss cross your resistance band. as you squat down bring your handles up to shoulder level and release. If you are new to exercise you can take out the upright row or quarter squat here to modify. Inhale as you squat down and exhale as you return to starting position squeezing the gluteus!
New exercisers I would recommend 1-2 sets of 12-15 reps, a seasoned exerciser 3 sets of 12 reps. Circuiting the exercises are also an option. 4 sets of 30 seconds per exercise or 12 reps moving from each exercise with little or no rest. I also recommend starting with the large muscle groups leg, back, and progressing to smaller muscles as you conclude your workout.
Don’t forget to warm-up and cool down! 🙂
Fit Tip of the Day:
Don’t mistake hunger for thirst. Stay properly hydrated it helps our metabolism. Think you are hungry drink an 8oz glass of water first!
Blessings, Live Fit
Pregnant Girl’s Workout
Good Afternoon Live Fit,
Today’s feature exercise with the resistance band is chest and Tricep. If you missed out yesterday I am featuring exercises each day this week that you can use with the resistance band. Being pregnant it has often been my go to piece of equipment and it’s great for if you need to change up your regimen or are pressed for time. Check out yesterday’s link if you missed out:Day 1 Resistance Band Workout
I used my husband for the top picture! You might see him around live fit more often as he is also passionate about staying in shape and weight lifting!
Top and bottom picture 1: Each working a different part of the tricep muscle. When lifting my triceps I usually go until exhaustion. Exhale as you press up and inhale as you release down. If you are new to weight lifting, I would go anywhere from 1-2 sets of 8-15 reps working your way up to 1-3 sets of 8-12 reps. Circuiting the exercises are also an option: this is going to give you the a quick workout in a short time. It Promotes strength, endurance, and allows you to incorporate cardio. You could run through all the exercises that I give you this week to create a routine that you repeat 1-4 times doing each exercise for 30-60 seconds.
Top and Bottom Picture 2: The first picture is a chest press. Exhale as you press up and inhale as you release down. Adjust the resistance as necessary if the exercise is feeling to easy, shorten your resistance band and if it is feeling to hard give yourself some slack. The bottom picture is a chest fly. Inhale as your take your arms out and exhale as your bring them back together. Palms face each other, slight bend in the elbow, take your arms out and really squeeze them as you come in. The new exerciser I would recommend 1-2 sets of 8-15 reps and a experienced exerciser 1-3 sets of 8-12 reps.
Quick fit tip for today:
When selecting tubing keep in mind that each color represents a different resistance
When I bought my tubbing I bought the resistance that I was training in and the the next highest color. When I began to get stronger I had the resistance band on hand!
Blessings, Live Fit!
Pregnant Girl’s Workout
Greetings Fitness Friends!
It’s Monday and everyday this week I am going to be posting new exercises that utilizes the resistance band. I am coming into my 7 month of pregnancy this week and have used this piece of equipment a lot throughout my pregnancy. Even if you aren’t pregnant these exercises are great to incorporate into your current routine. By the beginning of next week you will have a full body workout that you can use with the resistance band. You could write it down and keep your band with you on days you are pressed for time and still want to get a thirty minute burn in! Great do do on your lunch break at work!
A few things that are great about the resistance band:
they are inexpensive
you can travel with them wherever you go
a great way to change up the old routine
kids playing outside or at a kids practice? get a quick full body burn in
they provide resistance on both the contraction and relaxation phase
you can incorporate them into cardio workouts
no gym no problem, You can perform these at home
Lunge with a bicep curl: This is considered a multiple joint exercise. You are working both your lower and upper body at the same time. You are going to feel the burn on this one! Personally when I workout I want to get the most bang for my time. Incorporating exercises together is something I do often. You are going to burn more calories and get your heart rate up. Pay close attention to both your breathing, Range of Motion, and Postural alignment: Mentioned here in Why Weights Part 2
Make sure your knee isn’t going over your toe during the lunge, your shoulders are nice and tall, and torso is directly over your hips.
Modification: You could do an alternating lunge by itself and quarter lunge, you aren’t getting as deep into the movement here (if you have had knee complications or surgery in the past). Take the band and place it under one foot to then perform the bicep curl by itself.
Start in a Squat position with the band underneath each foot and hold the handles up at your hips. Bring your right leg together and then as you squat push your left leg out as you sit into a squat position keeping your handles up at your hips. Bring your legs together and then alternate to the right side. This is working your gluteus medius (outer hip muscles).
Modification: Take the squat out of the exercise and have the handle bars at hip level underneath each foot and a slight bend in the supporting knee to perform leg lifts.
Depending on your current fitness level I would recommend anywhere from 1-3 sets of 8-15 repetitions for each exercise. If you are just starting out use the modifications listed above and then gradually move to the more advanced exercises. Start with one set of 15 repetitions and work your way toward 3 sets of 8-12 repetitions over time. A good way to know you are ready to advance in resistance or more difficult exercises is when you are on your last set and last three reps can easily be performed.
I will see you tomorrow for Chest and Tricep exercises! We are building a resistance exercise routine that you can take with you anywhere.
Don’t forget pregnant ladies, keep on keeping on! I am starting to feel the final trimester burn out and am reminded that exercise gives me more energy, helps prevent back pain,improves my mood, helps my posture, helps me sleep like a rock, promotes and maintains: muscle tone, strength, and endurance!
(Remember it’s always crucial to warm-up your body prior to working out and cool down the body, stretch once you have completed your workout. I am not liable to any injuries/health issues that result from exercises from this site. Consult with your healthcare provider before beginning any workout regimen. If you feel pain or any discomfort while exercising stop immediately).
Post your Favorite Resistance Band Exercise, I Love New idea’s and sharing them with each other will only advance us more on our journey together!
Blessings, Live Fit
New Move Monday:Cross Jacks
A few reasons why I love Jumping Jacks:
1. Works your cardiovascular system
2. Builds Stamina
3. Working muscles in your: quads, shoulders, buttocks and calves.
How to perform a Cross Jack:
1. Jump into a wide squat, open arms to shoulder height, elbows bent. Your arms should look like a football field goalpost. (Looking at this picture this morning my arms need to be higher and in line with my shoulder. I lost my photographer to retake this picture:)
2. Jump to center, lowering arms and crisscrossing your right arm and left arm.
3. continue back to start, wide squat, goal post arms and alternate for 1 minute.
Great new exercise to incorporate in with circuit training, tabata, and intervals.
A post Dedicated to Cardio
Mighty March, OH YA. Bring on Spring baby! So, it’s that time of year right when we start to freak a little and think oh boy gonna have to get those shorts out soon and oh dear, my bathing Suit.
That’s why I have dedicated the next few posts to be more informational. I am giving you the facts. When we really begin to understand the facts behind all the weight, machines and sweat. Grabbing our gym bag and throwing on our tennis shoes brings a whole new meaning to ” I WORKOUT”.
Today we are going to talk about cardio.
Cardio involves continuous rhythmic contractions of large muscle groups. Cardio helps us manage our weight by burning calories and fat. It helps keep stress at manageable level, helps anxiety and depression, increases circulation and complexion and keeps you feeling younger in body and mind. It reduces high blood pressure, heart disease, and high cholesterol.Our heart muscle is strengthened which increases its ability to supply oxygen to the rest of the body, clean out waste products and carry vital nutrients to organs.
2011 American College of Sports Medicine recommends that if you are trying lose weight and improve fitness 30-60 minutes of moderate to intense physical activity 5 times a week. Other options could include: Doing a 30 minute moderate-intense cardio workout at a pace that works up a light sweat 5 days a week, or a 20 minute vigorously intense cardio workout three days a week. If you are running low on time these sessions can be broken down into three 10 minute blocks throughout your day.
High Impact vs Low Impact: Anytime you are jumping off the floor, jogging, running, performing pylyometric exercises this is considered high impact. It’s great for building up the legs and glutes and pushes you into an intense cardio zone. The high impact is good for your bones and helps prevent osteoporosis. Low-Impact activities include walking, swimming, cycling, when the jump is taken out and replaced with a tap, resistance, stretching, Pilates, and yoga exercises. They still provide a good workout depending on what suits your workout personality and likes best and are helpful when starting a new exercise program, for the older active adult, women who are pregnant or postpartum, or those recovering from injury.
YOU WILL HEAR ME SAY THIS AGAIN AND AGAIN. It is always essential to warm-up and cool-down the body before and after exercise. It is crucial to gradually bring up your core temperature and prepare your muscles and heart for your exercise. You could march in place and perform small movement with smaller muscles groups and start to gradually use your larger muscle groups by adding a step tap,high knee’s,squats,front kicks, and ending with jacks. If you are on an elliptical or treadmill most programs have a warm-up and cool-down time period. Your cool down gives your body the chance to bring your heart rate down and prevents post exercise stiffness and helps enhance flexibility.
What intensity should I work at?
The Rate of Perceived Exertion is a scale that uses a number to rate the intensity of any exercise you perform and it is based on how you feel while performing the exercise. 0 is inactive and 10 is the hardest. Listed below is the scale broken down.
0-4 gentle zone appropriate for those new to exercise or recovering from injury
4-8 exercise requires moderate to intense effort and makes you sweat and breathe heavy! For most it is the appropriate zone to work in when performing cardio.
4-5 effectively works the entire body
5-7 gives you toning and good fat-burning
7-8 challenges your body’s systems more strongly
8-9 this type of exercise requires intense focus and effort. professional athletes perform exercise at this level and it’s good for us to visit this level once in a while
9-10 Maximal effort here. Performing as hard as you can. The zone that professionals work in when competing
One Last Way you can see if you are working out at a high enough intensity is to take your heart rate:
Step 1: Establish your maximum Heart Rat(MHR) by subtracting your age from 220. I will just use mine. 220-27=193
Step 2: Take your pulse while you’re exercising at wrist or neck. by counting the number of heart beats during a 15 second period and multiplying by 4. I’ll use 140 ( i just worked out I should have done this:)
Step 3: Workout what percentage of your maximum heart rate you are working at by dividing your heart rate while
you’re exercising by your maximum heart rate and multiplying by 100. Here we go: 140 divided by 193=73%
Step 4: Familiarize yourself with recommended heart rate training zones and see which of the four RPE categories you fall into. If you are looking to lose weight and improve fitness they should be done at 60-85% of maximum heart rate.
60-65% of max HR is 4-5 on RPE on the scale
65-80% of max HR is 5-7 on RPE on the scale
80-85% of max HR is 7-8 on RPE on the scale
above 90% of max heart rate is 8-10 on the RPE scale
A lot of the above information is taken from The Women’s Fitness Book, by: Kelly Thompson. I love this book and recommend it to anyone who is trying to really grasp and understand all the in’s and out’s of working out and effects on the body in response to exercise. THe book breaks it down and makes it very easy to understand.
My advice to you Live Fit:
1. Pick a type of cardio you feel passionate about. A workout partner to hold you accountable. That way you have someone to workout with and are looking forward to and enjoying the type of cardio you have selected.
2. pick your comfort zone. What I mean by this is are you are high-impact or low-impact girl. If you like taking cross training classes that have you doing exercises like burpies and sumo squats you probably are the high-impact type. If you would rather prefer a walk on a nature trail and some light resistance training, you may be more the low impact type. Whatever the case make up your cardio schedule on Sunday that way you can have your workouts penciled in and this will help make them a priority in your daily routine.
3. Take that heart rate. Maybe you have been working out for a while and are unaware that you are ready to move to the next level or you just realized you aren’t taking enough days of rest in between and need to back off a little bit to give your body some time to recover. If you are looking to improve fitness work your way up to 65%-80% of max heart rate=5-7 on the RPE scale.
Enjoy that cardio. I would have to say some days it depends on my mood I can go from high, medium, to low impact and I prefer running, cardio kickboxing resistance training, interval training, circuits, and fusion classes. Find your nitch in the fitness world and load up your gym bag the elliptical is calling your name ladies!
30 Minute Treadmill Workout
Change It up. Running with quick bursts of energy throughout your run will leave your boring treadmill routine seem like it flew by, help beat the wall and start to get you ready for potential 5k’s this spring. You can adjust he speeds that suits your needs best but make sure the easy minute is letting you recover. The minute you increase the sped leaves you feeling like you have to pick it up a notch. Happy Milling it:)
Abs Challenge Week 1 and 2
ABS CHALLENGE! Consistency is the key. If you are just starting out I would suggest slowly working your way into this challenge. Starting off with abs 2-3 times a week with light reps (10-12). Each week add in an extra day of abs and a few more reps as your abdominal muscles begin to get stronger. It is also crucial to rest your body, so your muscles can repair.Listen to your body and if you are feeling sore take a day or two to recover. Doing endless amounts of crunches is not going to help tone and sculpt your abs if you aren’t adding in a variety of exercises that also target other body parts. example: mountain climbers, planks,courtsey or single squats with weights and don’t forget the cardio! It burns the fat and engages the abs. Our body adapts to exercise, incorporating new exercises and at some point adding in weights will help continue to challenge the body. You may have heard me mention this before abs are made in the kitchen. Eating healthy will help aid in the development of your abdominal muscles. Ditch the garbage and eat protein, veggies, and fruits. Stay hydrated! Make sure you have properly warmed-up before doing these exercises. Do this challenge to your comfort level depending on your level of fitness.
Week 1: The basic Series
basic crunch x25
pull your left leg to glutes while your right is straight out x25
pull your right leg to glutes while your left leg is straight out x25
Leg lift combined with a crunch x25
bring both legs up with feet flat on the floor, palms facing down and tap each opposing side on the outside of your hips with your fingertips (called the Turtle) x25
*perform these exercises for week 1
Week 2: Plank Series
The plank is a simple move that trains the abs and spinal extensors as they work to maintain the raised position. you benefit from improved core strength, tighter abdominal, and a stronger back which create better posture. The full plank is an advanced exercise but you can build up to it in stages. Concentrate on tightening the muscles of your abdomen, back, buttocks, and legs and remember to breathe!
(Reference-Strength Training for Women)
If you are new to plank start off just holding them for 10 secs and work your way up to 30 secs
1. plank position 10-30 seconds
2. Plank position while maintaining this position lift and lower your knees for 10-30 seconds
3. side plank- 10-30 seconds (keep each side equal and don’t forget opposing side)
4. side plank while maintaining this position lift and lower your side to touch floor and press up for 10-30 seconds
Plank Tips-lift those abdominal to prevent low back from sagging, keep head, neck, and spine aligned, anchor shoulder blades to avoid from hunching
*Perform these exercises for week 2
Blessings Ladies, Enjoy the Challenge!