Tag Archive | "cardio"

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Have A Happy And Healthy Christmas With Withings

 

If you’re not sure what to get for friends and family this Christmas, or are struggling to think of cool stuff for your own Christmas list, we’re here to help.

Withings has a whole range of health and fitness gadgets that will put a smile on anyone’s face this Christmas morning.And unlike much of what we’ll give and receive this Christmas, a Withings gift will help make 2017 a happy and healthy year!Fitness trackingWithings GoSometimes the best things in life are simple, and the Withings Go is a fitness tracker that logs everything you do without complicating things.

You won’t have to remember to charge the battery, since the single cell will deliver eight months of use before you have to change it.Even the screen is simple, yet effective – the display employs e-ink, just like an e-book reader, which means it’s incredibly easy to read, is always on and has minimal effect on battery life.

The Go tracks the steps you take each day, while also estimating the distance you travel and the calories you burn.

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Have A Happy And Healthy Christmas With Withings

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Over 40 Amateur Of The Week: Barbara-Mae Hits The Stage

QHow did your fitness
journey begin?

I was not always a heavy person. Growing up in school, I had been a star athlete competing in all manners of sports: Basketball, volleyball, track and field, and competitive ladies fastpitch, to name a few. When I had reached my early twenties, I became a stay-at-home mom and a certified fitness instructor and trainer. This allowed me to combine my duties to my family as well as still be able to motivate and train clients. Even at my heaviest weight, I was still exercising and training others as manager of a community fitness center.

In 2000, my struggles really took off when my dad was diagnosed with stage four brain cancer. He declined rapidly and passed away six months after diagnosis. This event took a huge toll on my mom. Shortly after, my mom was diagnosed with multiple myeloma (a form of blood cancer). Unfortunately, the cancer eventually progressed too much, and she passed in January 2009.

After my experience with caring for others and noticing the illnesses that pervaded my family’s history—cancer, hypertension, heart failure, and kidney failure—I decided I needed to truly monitor my own health. Later that April, I decided I needed to lose the weight and get back into the shape I longed to be in again.

“Although I did not place in that November competition, I was very proud of my accomplishment and how far I had come.”

How did you accomplish
your goals?

I am a very goal-oriented person. The story of how I stumbled across figure competitions is quite amusing! One morning over coffee, I confessed to my husband, “I need a new challenge and I need to work toward a new goal. Things are getting stale!” After that, we both left for work. Later that morning I emailed him and told him, “I am going to enter a figure competition.” He replied with: “You don’t even wear a bikini.”

It’s true, I don’t. Yet here I am with one competition under my belt and working toward at least two more this year. I hired a trainer and a nutrition coach (who happen to be husband and wife duo) named Tracy and Jeff, respectively. I worked with Tracy to develop a 4-day weight program and a 6-day per week cardio program. I worked with Jeff to develop a nutrition plan that allowed me to drop another 27 pounds before the competition last November.

I was focused and determined. When I make up my mind to do something, I go all-out 100 percent! Although I did not place in that November competition, I was very proud of my accomplishment and how far I had come from that person who weighed in at almost 250 pounds. Now I am striving to do better in the 2014 shows and hoping to place in at least one of them.

Cool Fact

Barbara is an independent country recording music artist with three albums released to date.

What workout regimen delivered the best results?

Negative Reps: One or two spotters help you lift a weight up to 10-50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

Varies typically done in a circuit format 10-15 reps each.

Amateurs Of The Week

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!

What nutrition plan fueled your body?

What supplement schedule gave you the greatest gains?

“For anyone out there saying they can’t, you need to change that to ‘I can.'”

How did your passion for fitness emerge?

As I mentioned, I was already very active. The most recent turning point arose from my desire to improve my health and better myself. Changing my diet was most difficult, but not in the way you would think. It was mainly about learning to eat more. Typically, I used to eat too little for the amount of activity I had been doing. I was very lucky to have someone create my diet and training regimens. I needed to learn my body for what it was.

I mean I am a 52-year-old grandmother, who had lost almost 130 pounds altogether and totally transformed my body.

What or who
motivated you?

Backstage at my first competition, I started to doubt myself and became intimidated by all the other amazing physiques. My coach, Tracy, pointed out, “Everyone here has a story and each story is unique. That includes you and your own story.” You know what, she was right! Tosca Reno was a real inspiration to me when she chose to go back out on the stage after age 50!

What motivated me to live healthier was that both of my parents have lost their battle to cancer. When I look at them and my other family members who have passed, I realized I had to get my act together. I was overweight—albeit “healthy” so far—I wanted to get to an ideal body weight and be healthy. I wanted to be here for my children and my grandchildren.

Where did you go for inspiration?

My inspiration came from a variety of sources. I did a lot of research on the web looking for women my age and what they have accomplished. I read articles on Bodybuilding.com for inspiration and support. I also have excellent coaches, who push me every step of the way.

What are your future fitness plans?

My future plans are to compete this year in two figure and fitness competitions, hoping to place in at least one of them. I may do another show in November. I am also competing for the first time in a FemSport competition this year. Beyond competing, I’m passionate about motivating people and want to do some speaking engagements for women to show them that anything can be done no matter what the age.

What is the most important fitness tip?

For anyone out there saying they can’t, you need to change that to “I can.”

The cliché is true: Anything is possible if you put your mind to it. Not everyone can do exactly how I did it, but each person can develop the necessary determination and drive to succeed in anything. Yes, there are going to be ups and downs, but that’s life. We can just work to keep it from spinning out of control. Don’t think that age is going to slow you down. I have been around a while, and I’ll tell you what: I am no “spring chicken.”

Who is your favorite bodybuilder/fitness athlete?

I would have to say that Tosca is my favorite. Erin Stern and Jamie Eason are also strong women to look up to.

How Bodybuilding.com helped me reach my goals?

Bodybuilding.com has always been a personal favorite of mine. The articles on lifting and dieting are great. There’s nothing like reading the transformations for a little push in the right direction. Thank you, Bodybuilding.com, for giving me the opportunity to be featured as one of those transformations. Maybe I can be the little push that helps another person reach their goals.

Barbara’s Top 5 Gym Tracks

  1. “Dance Again” by Jennifer Lopez
  2. “Set Fire to the Rain” by Adele
  3. “What Doesn’t Kill you Makes You Stronger” by Kelly Clarkson
  4. “Before He Cheats” by Carrie Underwood
  5. “Believe” by Cher
Competition History

My very first competition was November 13th of last year (NPAA in Calgary). I did not place, but I had no expectations than to enjoy the experience and meet some wonderful people. I am competing this year on May 31st at the INBF (Calgary) and the IDFA (Calgary) and have greater expectations of placing this year.

 

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Over 40 Amateur Of The Week: ”Gym” Stands For Get Yourself Moving

Gina’s outlook on life and fitness keep her built and happy. See how this sizzling bodybuilder gets stage-ready while still enjoying things like rollerblading on the beach!

Over 40 Amateur Of The Week: Dean Is In Pursuit of Perfection

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Over 40 Amateur Of The Week: Jodi Shows No Signs Of Slowing Down

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About The Author

Our Amateur Bodybuilder of the Week has the extraordinary qualities to endure the pain and discipline of bodybuilding. Enter here and win!

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Over 40 Amateur Of The Week: Barbara-Mae Hits The Stage

Posted in Bodybuilding, Exercises, NutritionComments Off on Over 40 Amateur Of The Week: Barbara-Mae Hits The Stage

4 Best on-demand fitness networks

GREAT FOR gym fitness goals
MATT ROBERTS BODY.NETWORK

£15 per month; Body.Network

The Netflix of the workout world, Body Network boasts a holistic mix of health and fitness videos that have been put together by some of the UK’s leading experts. Not just workouts, the network also provides rehabilitation programmes, a tri-part introduction to mindfulness and meditation, and nutritional programmes. It has everything that you need to hone a fitter, healthier and more efficient body. Unlike other on-demand services, this network caters for outdoor as well as indoor exercisers. The 10K training plan from running expert Charlie Webster is designed to help you hit a 6.2-mile goal, including interval workout audio sessions that you can take with you on your run. The Get Fit for Cycling series aims to improve cycling performance, a great option for off-season bike training. And if you don’t care about exercising outside, there’s a host of popular gym and home workouts, too, such as Pilates, yoga, post-natal exercise and boxing programmes. A lot of the workouts are periodised in that they start at a beginner level and progress to advanced training, which means you don’t only work out, but also learn the techniques needed to perform exercise properly. The Body Network educates as well as makes you sweat!

GREAT FOR performance goals
BEACH BODY ON DEMAND

£2.99 per week; beachbody.co.uk

Beach Body pioneers some of the most popular workouts worldwide – we’re talking Insanity, PiYo, P90X – so this really is the place to come if you want to be ahead of the game. There are ‘sneak peek’ workouts of up-and-coming programmes, such as Shaun T’s Cize or Hammer & Chisel, in which you get to try the latest sessions first. Plus, Q&A videos with the top trainers reveal a few insider secrets! And if you don’t have a clue what workout to do, there’s even a ‘challenge du jour’ session, which will keep you on your toes every day you log in. The best bit, however, is that Beach Body On Demand (BOD) isn’t exclusively for the super-fit; it’s great for all levels, whether you follow Autumn Calabrese’s Active Maternity programme or the sports-friendly Insanity The Asylum schedule. A lot of the programmes are time-orientated – there’s the 21-day fix or the 90-day P90x plan – so it’s a great website to sign up to if you have a shape-up goal for 2016. It’s really easy to use and you can even stream it via the On Demand app to devices such as tablets, Apple TV or Amazon Fire TV. Handy.

GREAT FOR shape-up goals
YOOGAIA

£14.99 per month; yoogaia.com

Can’t find a yoga class that you love? You need to log onto Yoogaia. The online yoga studio provides live classes across a range of low-impact disciplines including Pilates, barre, core exercise and, of course, yoga. There’s a packed schedule with daily workouts such as Yin Yoga Stretch or Barre Cardio Express available for you to book onto. The live workouts happen via your webcam – the instructor can see you and you can see the instructor but exercisers can’t see one another – which gives you the sensation of face-to-face instruction with a leading expert. Shy? Then you don’t have to switch your webcam on. And if you miss one of your regular sessions, you can catch up with the workout via the ‘Recording’ tab – something that you can’t do when you miss your favourite gym class. It’s great for mums, newbies and anyone who wants to try a specific class that might not be available in your area. This site comes thoroughly recommended.  

GREAT FOR wellbeing goals
LES MILLS ON DEMAND

£9.95 per month; lesmillsondemand.com               

If you’re already au fait with the popular Les Mills gym classes – think Body Pump, Body Combat, Body Balance or Grit – you’re going to love On Demand because you can do the same workouts from home when you can’t make it to the gym. On the other hand, if you’re new to Les Mills exercise, this is a great place to start – you can build plenty of confidence before trying these workouts at the gym with others. Les Mills Junior recommends that newbies start with the kit-free 20-minute Grit Cardio class. But, if that’s not your thing, view the ‘Introduction’ videos to discover which class whets your appetite. There’s a really great variety of workouts on the site but it’s worth bearing in mind that some, such as Body Pump or RPM, do require kit. Still, On Demand cannot be faulted for its great playlists, fantastic workouts and non-stop instructor enthusiasm. And there’s even an exercise video for kids!

Follow this link: 

4 Best on-demand fitness networks

Posted in Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments Off on 4 Best on-demand fitness networks

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Ashley Conrad's 25-Minute Time-Saving Workout

People don’t typically think of throwing high-intensity cardio right in the middle of their weight training, but in my experience, it’s a great way to work multiple athletic skills at the same time. In this rapid-fire no-rest workout, your cardiovascular endurance will be tested, expanded, and you will work on your strength, too.

Each exercise, from pull-ups to planks, is meant to be all-out, no holds-barred. There’s no rest between exercises and none between sets. Just keep moving. You can make it in 25 minutes!

Ashley Conrad Home Circuit
Watch The Video – 12:01

FOUR ROUNDS, NONSTOP

If you know me at all, you know I’m not lying when I say this is going to be a tough workout. But that’s excuse to half-ass your warm-up. Since there is no rest in this workout, you’ll need to have your blood pumping before you dive into the four rounds I’ve outlined below. I prefer to jump rope as a warm-up, because there’s pretty much no better way to engage your entire body quickly and efficiently.

Workouts like this are really about throwing your body a curveball. When you come off the cardio round and you go right into the shoulder-triceps-biceps round, your body is still trying to recover from the cardio. It’ll be asking “what the hell?”—and don’t be surprised if those words come out of your mouth, too.

Go as hard as you can—in fact, harder than you think you can on the cardio rounds. It’s just six exercises, 20 seconds each. You should be extremely winded when you’re done with those rounds, but you’ll get more out of those two minutes than anything you can do on a treadmill or Stepmill for 40 minutes or longer.

Workouts like this are really about throwing your body a curveball.

For the strength rounds, you will be tired, so check the weight you use. I want the body to be tired so it has to work harder on the dips and curls, recruiting more muscle and building real strength. Going to a high rep range—up to 30 reps in the first strength sets—pushes your muscles past where they’re comfortable and floods them with blood, encouraging that full look everybody wants.

When you get to the last round, your body is going to want to rest, stop, and sit down. That’s not what you’re going to do. If you don’t have that same intensity, if you can’t explode off the ground like you were in Round 2, that’s OK. The most important thing is that you give it all you can for those 20 seconds, and then immediately move on.

When you finish this workout, that power that you found in yourself can be applied to every other area of your life.

25-Minute Time-Saving workout

Breakdown

  • Round 1: Chest, Legs, Back
  • Round 2: Cardio
  • Round 3: Shoulders, Triceps, Biceps
  • Round 4: Cardio
  • Perform one set of each movement, then move to the next one without rest. Perform three rounds of this circuit.

  • Plyo Push-up Plyo Push-up Plyo Push-up
    3 sets of 30, 20, 10 reps
  • BurpeeBurpee Burpee
    3 sets of 30, 20, 10 reps
  • Pullups Pullups Pullups
    3 sets of 30, 20, 10 reps

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Ashley Conrad’s Fat-Burning, Muscle-Building Celebrity Circuit

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Lights, Camera, Abs! 8 Moves To A Celebrity 8-Pack Like Bradley Cooper’s

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About The Author

Ashley Conrad is one of the world’s top fitness and nutrition experts. Her innovative methods, and trademark style garnered her a loyal following…

Read this article – 

Ashley Conrad's 25-Minute Time-Saving Workout

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm up, Weight TrainingComments Off on Ashley Conrad's 25-Minute Time-Saving Workout


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