Tag Archive | "body"

chest-press-with-resistance-band

Chest press with resistance band

How to

1. Attach the centre of the band to a stationary object and hold one end in each hand

2. Stand with your back to the attachment, elbows bent and shoulders abducted to 90 degrees (upper arm level with shoulder) so that your hands are next to your chest.

3. Push forwards and straighten your arms out in front of you.

4. Slowly return to the starting position.


Why use resistance bands?

They are super affordable and the ideal fitness multi-tasker. Just choose the right band based on your weight – it’s all written on either the packaging, online or ask in store. As you get stronger you’ll need to lower the assistance to account for your new strength.

For example, a robust general tension band combined with a heavy band offers roughly the same amount of resistance as a power band, but the combination gives you three different levels of assistance (one with the heavy band, one with robust, and one with both bands). Colours denote the different band strengths and vary between brands.

 

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Running tips for women

Ace your next race with these top tips

Going for a run is probably one of the most popular ways to get your workout on, whether it’s hitting the roads or jumping on a treadmill when the weather’s gross outside. If you sometimes find running a little tedious, why not challenge yourself to go faster or further?

Here are our top tips to smash your run.

To the gym

Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.

Uphill battle

Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.

Ready, set, splash!

Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact – reducing the risk of injury.

Bright idea

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‘Watch your stance when running,’ tips Fitness First trainer Andy Hall. ‘Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.’

Take five

Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.

Sand storm

Here’s a good excuse to book a beach getaway – running on sand can improve your speed and muscle tone. A study from St Luke’s University Clinic in Belgium found that pounding the sand requires 1.6 times more energy than running on pavements as your body has to work harder to deal with the soft, unstable surface. That adds up to more defined muscles and a swifter run when you get back to solid ground. Neat!

Drink up

Hydration is key for runners, but plain old water is best if you’re only doing short runs. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue.

Play it safe Protect yourself – the great outdoors brings potential hazards:

Navigate new destinations Make use of online running forums and social media groups to discover popular routes. Clearly defined, well-lit roads are a must when running in the dark, and remember there’s safety in numbers. Recruit a running buddy or join a club to improve your technique with like-minded enthusiasts – it’s way more fun than going solo!

Ditch your headphones An uplifting playlist can send motivation soaring, but when you’re running outside you need to be aware of your surroundings so you can rely on your senses when you need them. Save the tunes for your indoor workout and shift your attention to your breathing and form – or if you feel you really can’t run without music just keep the volume low.

Check the forecast We all know the British weather is unpredictable. It’s worth checking the forecast before you lace up so you don’t get caught in heavy rain that could hamper your performance and increase your risk of injury.

Read the article –

Running tips for women

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Being Brooke Stacey Parker – Fitness Model

Brooke Stacey is a Fitness Model currently living in Austin, Texas.  Growing up in and around Austin, Texas, her entire life, Brooke has always had a passion for sports and the outdoors starting at a young age.

It wasn’t until the last seven years that, with a commitment to change, she was able to re-prioritize and redefine what health and fitness meant in her life.

Through consistent weight training, clean eating and a variety of cardio she was able to transform her physique and life. These physical, mental and emotional changes were amazing and helped her transform her life in many ways…most profoundly in her ability to inspire others to live a healthier lifestyle.

On self-love

Self-love is so HUGE! It can start at a young age and grow with you or it could have never been established and you have to find it and create it. At the end of the day we all want to be loved and feel good about ourselves. It is so easy to compare our weaknesses to someone else’s strengths and feel bad about our self.

The key to self-love in my opinion is to maximise our own potential by strengthening our weaknesses, and embracing, sharing and nourishing our strengths.

When you realise and own that there is only one you and no one can replace that, you can also delight in the gifts you are given to share with the world. When you love yourself, it is a positive cyclical reaction and will be seen in everything you do and will be felt by everyone you touch.

On body love

Body love can be so tough for women. Our bodies go through so much in our lifetime between puberty to childbearing years to post-menopausal years. It is so important to put your health first throughout your life, to embrace and pull through all of these challenging times in our lives.

When you take control over your health, you feel better about yourself physically as well as mentally and spiritually. When you feel good about yourself, and have a positive body image of yourself you can perform all tasks with greater ability.

I think it is important to control the controllables and maximise your own potential to be the best you. After you do that, you can’t help but love all of the gifts and differences we all have and share at the same time.

 

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Why you should train your glutes?

Covet strong glutes? We asked the Base Body Babes to share their advice when it comes to training your glutes.

We love having and creating well balanced, beautifully proportioned and functional bodies. Our programs are specifically designed to ensure the body is structurally balanced and moving correctly, with a focus on posture and creating feminine proportions. Generally speaking, women are lower body dominant (whereas men are upper body dominant), so when we design our programs we place a greater focus on the lower body movements to create or maintain these feminine proportions. In our experience, women love having a shapely booty and toned, lean legs.

As the glutes are the biggest muscle in the body, it’s important to specifically work and build muscle in this area: not only because we like the look of a well developed, perky behind, but because the glutes are important to the overall function of the body.

From a functional strength standpoint, it’s quite common for people to have lazy or underactive glutes. This can lead to lower back pain and injuries, as the glutes are primarily responsible for day-to-day tasks such as bending over and picking things up. If the glutes aren’t strong, more stress is placed on the lower back unnecessarily. In most instances, if someone suffers from lower back pain, strengthening the glutes is a great place to start.

It’s no secret that squats are the first exercise that people turn to when they want to build a booty. Although squats are our favourite movement and our programs are based around them, there is certainly more to booty gains than just the squat rack. Too many times we see women squatting without knowing how to correctly activate their glute muscles; without proper technique and activation, results cannot be achieved.

Getting the most out of your booty

1. Technique is everything. Correct technique is vital to keeping you free from injury, to allow you to lift the correct weight and to ensure you are working the exact muscles that you are targeting. If your body starts to fatigue and your technique breaks down, it’s time to stop the set. Many people like to train until failure and take the body beyond what it is capable of, but this only increases the risk of injury. Always remember: safety first!

2. Progression is key. The body must continuously be challenged in order for it to change and develop; if you keep doing what the body can already do, the body doesn’t need to adapt! Every week, aim to increase the amount of weight you are lifting by about two to four per cent.

Challenge your body for best results!

 

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Joanna Turner: I lost 25 kilos with deep breathing

“It took me a while to hear the message about breathing that everyone kept talking about. I was ‘hearing’ the message but not actually doing it. After a stressful day at work (I was formerly a corporate accountant), I would literally say, ‘I haven’t even breathed today!’

I am a firm believer that stress makes you fat. The right breathing – proper belly breaths – is a quick way to calm stress, and reduces all that cortisol that’s pouring in to our body (when you’re in the ‘fight or flight’ stress response mode).

I have a new career as a health and life coach, and now actually teach my clients how to breathe. Breathing the right way has calmed me down and helped me lose weight.

So far I’ve lost 25 kg and find myself spending less time doing excessive long-distance sports, like triathlons and half-marathons, and spend more time doing yoga, Pilates, weights and short HIIT-style (high intensity interval training) workouts for fast results. This change has given me better results, in much less time.”

Link:

Joanna Turner: I lost 25 kilos with deep breathing

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Upgrade your lunch break workout

Forget clocking extra office hours – lunchtime is the perfect time to burn calories!

 Making it to the end of the working day is so much harder if you don’t take a break. A study in the Scandinavian Journal of Medicine & Science in Sports shows that even a 30-minute lunchtime stroll can significantly boost a person’s ability to handle stress at work. But why not ramp up the intensity of your workout and amplify results? ‘It sounds obvious, but don’t use the time to just go through the motions,’ says Georgia Gray, Fitness First personal trainer. ‘Be focused. Get the most out of every rep. Don’t text during your rest periods. Basically, just work hard.’ Heading to the gym this lunch hour? Follow these smart strategies to get more from your session.

GET WITH THE PROGRAMME

Guilty of wandering around the gym aimlessly? What you need is a game plan for workout success. ‘Know exactly what you’re going to the gym to do,’ advises Gray. ‘Not only will you be more motivated to beat your weight or rep targets, but you’ll also save the time you’d normally spend thinking about what bit of kit to use next.’ If you’re not sure what sort of plan you should be following, speak to one of the gym instructors and ask if you can book a gym induction, during which they should provide you with an exercise plan. Get in there and just do it. Got it?

WORKOUT WITH LESS

Modern gyms may be fitness-lovers’ playgrounds – with battle ropes, tyres, sleds and plenty of exciting new-fangled kit – but it’s important not to simply ‘play around’ with the latest equipment. In fact, New Balance ambassador Shona Vertue thinks it’s best to use as little equipment as possible. ‘There’s nothing worse than getting to a packed gym only to spend half your time waiting for kit. Standing in line won’t burn calories! If you’re using the gym at a peak time, such as during the lunch hour, find an empty corner, grab a kettlebell or resistance band and do a circuit. That way, you’ll spend your lunch hour working out rather than waiting it out,’ she says.

MAXIMISE ON MOVES

When time is short, compound exercises that work multiple muscles at once are the key to strength rewards. ‘Revolve your session around big, compound moves such as squats, lunges, deadlifts, chest presses, bent-over rows, chin-ups and dips,’ says Gray. ‘These moves require oodles of energy and are great for fat loss. A lot of my clients love the adductor (inner-thigh) machine, but a squat will work the adductors, rest of the lower body, core and lower back.’ In short, these moves offer more bang for your exercise buck.

GIVE IT A REST

Sure, rest periods are important. They give your body a chance to restore, recover and replenish, meaning you can hit the next set just as hard as the last one. But, by cleverly selecting exercises that work different muscle groups, you can skimp on rest, give worked muscles a chance to recoup and keep up the intensity. ‘Switch between upper- and lower-body movements,’ says Vertue. ‘For example, perform 10 squats, then immediately [without rest] do 10 push-ups. By going from a lower- to an upper-body exercise, your body is quickly shunting blood from the legs (from the squat) to the arms (for the push-up). This takes quite a bit of energy and will burn lots of calories.’

CURB THE CARDIO

Love spending the entire hour on the treadmill? Bad news – unless you’re training for an endurance event, spending that long on a cardio machine isn’t the best use of your time. What you need to do is to up the intensity and decrease the time of your aerobic session to supercharge cardiovascular results. ‘There are lots of ways to increase the intensity of your workout,’ says Allyn Condon, personal trainer at The Gym Bristol. ‘You could vary the sets [try doing hill intervals, for example] or increase the speed of your movements to improve your overall performance and get more from your workout.’ Do this and you’ll free up time to spend using the other kit as well.

DROP IT LOW

If you’re still plugging through the 3 x 12 reps session that the gym instructor gave you a year ago, it’s time to mix up your weights workout. ‘Your body needs progressive overload to make progress,’ says Gray. And this means taxing your muscles more this week than you did last week. ‘If you’re coming in and going through the motions, you’ll struggle to see results. Try doing dropsets, which involves completing an exercise at a certain weight before dropping the weight slightly and performing the same exercise. This is a great way to push the body to failure [when it can’t physically do that move anymore, which leads to strength gains].’

TRACK YOUR TIME

If you’re motivated by competition, one of the most effective ways to gain strength and improve your fitness results is to compete with yourself by tracking your workouts. ‘When you’re not sticking to a plan, you really will struggle to see results,’ warns Gray. ‘To get the most out of any workout – whether it’s long or short – you need to be recording what you’re doing and aiming to improve on that [by running a bit faster, lifting more weight or clocking more reps, for example] week-on-week.’ Yes, it’s time to invest in that workout diary you’ve been promising yourself.

 

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Grind To Grow: Try Your Squats And Presses With Kettlebells!


I’ll never forget the first time I squatted with a pair of 32-kg kettle bells on my chest. It felt like an elephant was sitting on me. The pressure in my gut was immense, and I could barely breathe. Afterwards, my abs were almost immediately sore. I was shocked, because as a competitive weightlifter I could front squat, butt-to-ankles, more than 400 pounds. But these two 70-pound balls of iron made me feel like I was fighting for my life!

I quickly learned that kettlebells are unjustly overlooked as strength equipment; they are often only favored as endurance tools for high-rep ballistic movements like swings and snatches. They’re equally adept and providing muscular overload on slow, heavy lifts like squats and presses.

Why? It’s simple: Your body knows that to get stronger, as well as to continue burning fat, it must adapt. Heavy kettlebells give it a challenge that is uniquely difficult to overcome. Because of their odd shape, kettlebells actually make the body do more work than traditional implements such as barbells and dumbbells. Sub them out even just for a couple of movements you already do, and you may be surprised at the benefits you receive.

The Toughest Squat You’ve Never Done

The reason the double-kettlebell front squat is so much more challenging than its barbell cousin is due to leverage. Consider the rack position: With a barbell, the load rests near the top of the spine, across the collarbone and the front of the deltoids, just below the head. In this arrangement, the barbell becomes virtually one with the lifter, making it easier to move the external resistance. This allows you to move much more weight.

With a kettlebell, it’s almost the opposite. In the rack, the weight rests low, against the outside of the forearms, with the elbows pointed down rather than out. The bells try to pull your body forward and off-balance, which forces your entire midsection to reflexively contract in order to keep you from folding in half.

If you’ve been lifting—or just reading about lifting—for a few years, you’ve probably heard this same argument used as a reason to do barbell front squats rather than barbell back squats. But the truth is that the simple substitution of two kettlebells—or even just one—for a barbell means your midsection will take even more of a beating. And this has benefits beyond building core strength.

To start with, you’ll become a better squatter. Because the spine is protected due to the increased reflexive core activation from the rack, lifters can usually squat deeper with kettlebells than they would with a barbell. The difference here is one you’ll likely feel on your backside for days after the first time you try it, so consider yourself warned.

Kettlebell Exercises
Watch The Video – 0:44

Grind To Grow

The increased stability demands upon your core musculature during the front squat are also present in other slow kettlebell lifts—or “grinds,” as they’re often called. Look at the double kettlebell military press, for example: The increased demands placed upon your core mean your body has to work harder to stabilize your joints so your prime movers—the lats and delts, in the case of the press—can do their work.

The upshot, as with the front squat, is that you’ll need less weight to make all types of muscles work more efficiently—particularly the crucial stabilizer muscles around the shoulder and other joints. Efficiency, in this case, means they’ll do what they’re supposed to when they’re supposed to do it. To pick one painful example for many lifters, a strong rotator cuff stabilizes your shoulder joint so you can safely bench press. A weak or injured one, on the other hand, keeps you from benching heavy, or from doing it at all.

Double Kettlebell Military Press

I’m also of the opinion that one of the causes of what are commonly called workout “plateaus” are actually stabilizer muscles that are weak or don’t work properly. Faced with a heavy load that might damage the joint, your body intuitively protects itself by shutting down the nerve force to the bigger muscles—the prime movers—that traditionally do the work.

You may have heard similar logic used to tell you why you should train with free weights rather than with machines. Yes, it’s true: Core and joint stabilizer activation happen to a certain extent with any training tool, but both are more intense with a kettlebell, due to the increased muscular activation from the offset handle. Consider them the freest of free weights.

You Only Need One

“Resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other.”

Want to know what’s even tougher than a double-kettlebell grind? The same movement loaded unilaterally. Working one side of your body at a time, as with a single-kettlebell military press, requires your body to make all the muscles on the side opposite of the load—and especially the core musculature—contract to keep you from being pulled over sideways.

Another interesting result from training with a single-kettlebell is that you can even-out strength imbalances from side-to-side. Often, side-to-side imbalances are responsible for holding back your progress on traditional bilateral exercises like the barbell squat, deadlift, and military press. Many people find a single-kettlebell front squat to be much more challenging on the core than a double front squat. The same thing holds true for the military press.

If you find you have a strength imbalance, resist the urge to let your stronger side set the pace. Train both sides to be relatively even with each other, both in the number of reps and the amount of weight you put over your head. You may feel like you’re holding back at first, but don’t be surprised if your big barbell lifts get stronger as a result.

Grind to Burn

Strength is a worthy goal on its own, and it’s more than enough reason to try kettlebell squats and presses. But getting stronger is also essential for burning fat and getting leaner over the long term.

Think of it as a cycle. The increased muscle activation and range of motion you experience from doing deep, difficult squats and overhead presses demand that more muscles work harder than they would otherwise. When you work harder, you burn more calories. And since training the core, especially in an integrated manner while standing, makes the body stronger, you’ll be able to lift heavier and work even harder in the future—which burns even more calories. And so on …

The downside, if there is one, is that kettlebell grinds are known to leave bruises—on your ego. I think you’ll be just as surprised as I was at just how hard they make you work. But stick with them, and you’ll also be surprised by the fruits of your labor: A stronger midsection, a more powerful and defined body, and more strength you can put to good use.

Swing For The Fences: Kettlebell Training – Burn Fat And Build Muscles!

Make the kettlebell swing your 1-stop shop for increased muscle size, definition, fat loss, and the heart of a racehorse!

Kettlebell Explosion: Harness The Power Of The Kettlebell Swing

Don’t try to learn the kettlebell swing by watching it get butchered in your local gym. Use these drills to nail this powerful movement once and for all!

Meet The Squats: 7 Squat Variations You Should Be Doing

In the old days, there were two kinds of squats: ‘good’ and ‘bad.’ Today, you can shop around between multiple versions of the movement. No more excuses. Get off the machines and give the squat a shot!

Contributing Writer

Check out these awesome articles by some of the best writers in the industry.

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Grind To Grow: Try Your Squats And Presses With Kettlebells!

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Rowing machine workout

Hands up if you find the rowing machine a little daunting?

We don’t blame you. On a treadmill, you run. On an exercise bike, you cycle. Perfect rowing technique, however, can seem far less straightforward, which means many people are steering clear of this effective piece of gym kit – and missing out on its big-time benefits.

But, master the moves for this machine and you can expect weight loss, better fitness and increased upper and lower-body strength – all without the harsh impact that some cardio exercise can have on joints.

‘Indoor rowing is a complete form of exercise,’ explains Olympic rowing coach and Concept2 fitness expert Terry O’Neill (concept2.co.uk). ‘Rowing is a combination of cardiovascular and strength conditioning, making it a great addition to any fitness regime or training programme – for people of all ages with a wide variety of goals.’

Whether you’re a beginner or an Olympian, there’s a way to make rowing a key player in your workouts.

Full-body workout

One of the main reasons that people opt for a workout on the rower to get their cardio fix is because – unlike the treadmill, stepper and stationary bike – it offers plenty of added value. Using correct technique harnesses the power of both the upper and lower body, so your bum, thighs and calves will get a real push as well as your arms and shoulders. Rowing also requires solid activation from your core and back to maintain good form (particularly in the upper back) with each and every stroke, which means that a good session on the rower can hit almost every muscle, offering total-body conditioning. Plus, the cardiovascular movement of rowing gives your heart and lungs a great workout, too.

‘Indoor rowing is great for toning up, as it involves more muscle groups over a wide range of movement, with little pressure on the joints,’ says Terry. ‘No matter why you choose to row, the rowing machine will offer just the right level of resistance for your goals, as well as an infinite variety of workouts.’

Fuss-free intensity

If you think rowing is just for steady-state fitness, think again – the machine is great for both endurance and interval training. ‘Because the rowing machine activates a large muscle mass, it helps you achieve better cardio results in less time,’ Terry explains. ‘It can also provide excellent anaerobic workouts complementary to explosive power sport training. Plus, indoor rowing is a great endurance exercise that really helps to boost both your heart and lung functions.’

If you’ve ever tried high-intensity interval sprints on the treadmill, you’ll know how annoying it is having to repeatedly press buttons while you’re trying to run to adjust the speed of the belt. One of the great things about the rowing machine is that – although the resistance can be tricky to adjust once you’ve got going – you can control the speed simply by increasing or decreasing your own work rate. So, while some people enjoy longer, steady-state sessions on the rower, those looking for a heart-pumping interval session
can get on with focusing on their technique, instead of pushing buttons.

Of course, the crucial element here is technique – the better your form, the more efficient your workout. Use the steps below to perfect your stroke and practise rowing at a comfortable pace until you’re ready to up your speed.

The rowing masterclass


Use these simple step-by-step instructions to get to grips with perfect rowing technique. Remember to avoid letting your shoulders round or your lower back arch beyond its neutral position. Ready, set, row!

• Keeping your legs straight, lean back slightly with the handle close to your body and your forearms parallel to the floor.
• Extend your arms fully, rocking your body forward slightly and keeping your arms extended.

• Slide your lower body forward from the hips until your knees are above your feet, keeping your arms extended.

• Push down on your feet to drive your body back, straightening your legs and leaning your body back slightly as you do so.

• Pull the handle back past your knees towards your body to return to the starting position. Repeat.

 

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Body Transformation: Catherine Biery Busted Into A Figure Physique!

Name: Catherine Biery

Why I decided to transform

My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.

I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.

I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.

Before

After

AGE 37 / HEIGHT 5’3″ / BODY FAT 25%

AGE 37 / HEIGHT 5’3″ / BODY FAT 10%

Post To Fitboard

My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.

Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.

On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.

How I accomplished my goals

Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.

 

“Rather than focusing on being skinny, I wanted to be strong.”

I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.

On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.

I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Diet plan that guided my transformation

I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.

  • Salad
  • Spring Greens Spring Greens2 cups
  • Mixed Veggies Mixed Veggies1 serving
  • Light Asian Sesame Dressing Light Asian Sesame Dressing2 tbsp
  • chicken Chicken5 oz
  • cottage cheese Cottage Cheese1/2 cup
  • Unsweetened Almond Milk Unsweetened Almond Milk1 cup

Training regimen that kept me on track

I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.

What aspect challenged me the most

The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.

The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.

“Don’t obsess about the number on the scale!”

My future fitness plans

I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.

Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.

Suggestions for aspiring transformers

  • Believe in yourself and make long-term changes.
  • Surround yourself with positive people to lean on when you need help.
  • Seek inspiration from others who have been there to ignite your inner fire.
  • Take progress photos.
  • Keep a food log and measure your food.
  • Don’t obsess about the number on the scale!
  • Reach for the stars!

How Bodybuilding.com helped me reach my goals

My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.

Catherine’s Top 5 Gym Tracks

  1. “Shut It Down” by Pitbull (Feat. Akon)
  2. “Shake It” by Metro Station
  3. “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
  4. “Berzerk” by Eminem
  5. “Hella Good” by No Doubt

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

Posted in Bodybuilding, Exercises, NutritionComments (0)

Eat-fasting-diet-plan

Eat-fasting 2.0 = two meals within a 12 hour period

 Eat-fasting 2.0 sanctions eating two meals within a 12-hour period. So does this diet planwork?

The whole fasting and eating at the same time thing has become so ubiquitous, we’re inured to the fact that it’s the stupidest oxymoron since skinny-fat.

But suspending logic and intellect for the sake of being able to buy lunch and stovepipe jeans, we’re digging scientific backing for a pro-grub upgrade to the 5:2 fad.

How does it work

Eat-fasting 2.0 sanctions eating two meals within a 12-hour period, which is – knock us down with a catwalk model’s thigh – almost normal.

According to Salk Institute researchers, the program can help the body to burn fat rather than store it, despite no weird food or kJ rules and occasional cheat meals.

They also put the kibosh on the six-meals-a-day boosting metabolism theory.

Breakfast is crucial to good health. It’s the first meal we eat after a night’s sleep, kick starting the body back into action, or ‘breaking the fast’. The longer you go without foodafter waking up in the morning, the longer you are in the state of shutdown your body adopts during sleep.

“When people skip breakfast they are putting their body into a prolonged fasting state,” says accredited practising dietitian Lisa Renn.

“That is, they haven’t eaten anything since the previous night’s dinner and are asking their bodies to hold off without food for even longer. When this occurs regularly the body is forced to slow its metabolism down in order to conserve energy. The result is usually weight gain.”

The US National Weight Control Registry bears this out, showing that of those people who have lost more than 30 pounds (around 14 kilograms) and kept it off for more than a year, 90 per cent reported eating breakfast most days of the week.

Breakfast is also the meal farthest away from our next sleep, which means the body has lots of time to digest and metabolise what we ate for breakfast throughout the day. So you can eat more and gain less.
It’s why it’s important to eat ‘the breakfast of a king, the lunch of a prince and the dinner of a pauper’. We don’t have time to metabolise a heavy, late dinner before we go to sleep at night. On the other hand, breakfast gives us all the energy we need to lead active lives during the day.

Breakfast improves alertness, concentration, mental performance and memory,” Renn says. “It can also help improve a person’s mood – that’s why people get tired and irritable when they miss breakfast.
“The optimum breakfast will come from a low GI, high fibre carbohydrate source that is low in saturated fat and sodium. Ideally fruit or vegetables will form part of the mix, and it is a good idea to include a low-fat dairy or dairy-equivalent product.”

The spice of life
Some women don’t feel they can stomach a big breakfast – for many it is the most unappealing meal of the day. The repetitive and routine nature of the meal – cereal or toast each day, without much variation – can be an issue, as can the pressure to eat on the run. For many busy women it’s a question of simply ‘forcing something down’ on the way out the door.

Because of a declining respect for the meal itself, brought about by the way we order our lives and the time constraints we impose as a result of juggling work, children and other commitments, breakfast just doesn’t have the variety or pleasure factor of other meals.

But it’s a very good opportunity to see food as an important fuel for the body rather than simply an indulgence, and to eat foods that are good for you. It’s also a chance to consume important nutrients like fibre, calcium, vitamin C and folate all in one go – a bowl of muesli, yoghurt and berries will achieve this in one sitting, and hopefully you’ll agree it isn’t an entirely unpleasant experience.

There are also plenty of ways to increase breakfast variety, even if you’re time-poor. Consider the range of foods available to us today that are now ‘acceptable’ for breakfast, not to mention the brunch menu of any good café.
The modern continental breakfast includes items like smoked salmon, avocado, bagels, ricotta pancakes, cheeses, bruschetta, fruit compotes – and none of these need too much time to prepare.

A traditional breakfast
Eggs are high in protein and nutrients and are the classic cooked breakfast food. They are easy to prepare, and not as high in cholesterol as you may think.

But to play it safe, stick to the National Heart Foundation’s recommendations and limit your egg consumption to six a week. Boiling, poaching and scrambling (without cream) are the best low-fat preparation options for eggs. Omelettes can add variety – try fillings such as potato, pumpkin, cheese and tomato.

It is now also possible to purchase very lean or soy bacon. Grill or barbeque to ensure the fat drips off during cooking, or use a non-stick pan. A healthy vegetarian variation, or an addition for omnivores, is to add baked beans and vegetables like spinach or mushroom to increase the nutrient content of your cooked breakfast.

Ultimately, however, bacon and eggs is simply not a viable option seven days a week. If you eat this sort of breakfast every day, you are not only consuming high levels of sodium and saturated fat, but you risk missing out on dietary fibre and calcium.

Renn suggests overcoming this by mixing up your breakfast options, saving the cooked breakfast for the weekend and having a high fibre cereal with low-fat milk, a low-fat smoothie, a bowl of porridge or pancakes with yoghurt and berries during the week.

“The more variety in your food intake, the more likely you are to get the right balance of nutrients,” she says.

Get more diet tips and start planning your healthy eating program.

 

 

Posted in Diets, Exercises, Nutrition, Personal Fitness Training, Weight lossComments (0)


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Paige Hathaway

Paige Hathaway

19 hours 12 minutes ago

PEANUT BUTTER ENERGY BITES 🥜

INGREDIENTS
⅔ cup creamy peanut butter
½ cup semi-sweet chocolate chips
1 cup old fashioned oats
½ cup ground flax seeds
2 tablespoons honey

INSTRUCTIONS
Combine all 5 ingredients. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll. Roll into 12 bites and store in the fridge for up to a week.

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