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4 Exercises guaranteed to tighten your backside:

(add pics)

 

Incorporate the following best backside exercises in your regular strength routine

to shape and firm your booty, sculpt surrounding muscle groups, and rev up your

metabolism.

 

Important Tips: Always make sure to keep your abs tight (this will keep your lower

back protected.) Keep your neck in line with the rest of your spine. Always drive

the swing with your hips and NOT your arms. If the bell ever gets too far out in

front of you, never reach for it- just let it drop!

 

1. Lunges

 

Lunges are a workout staple that will firm your butt and tone your legs. Start with

your feet hip width apart then step forward with one leg. Keeping your abs tight,

chest high, and spine straight, sink down into the move until your front thigh is

parallel to the floor and your back knee is almost touching the ground. Concentrate

on squeezing your glutes as you push through your front heel back to the starting

position. Important tip: don't let your moving knee extend past your toes.

 

2. Step Ups

 

This is a great exercise for your butt as well as your quads and calves. Step ups

also increase your heart rate so you'll get the extra benefit of fat-blasting cardio.

Stand with your right foot firmly planted on a step or a bench, your left foot on

the floor. Push down through your right heel to straighten and stand on your right

leg, squeezing your glutes at the top of the movement. At the same time, pull your

left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your

left leg back to the ground, then step your right foot down. Alternate legs to make

one rep.

 

3. Hip Extensions

 

Like lunges, hip extensions can be performed anywhere and without equipment. The

key to this movement is positioning your weight so that your butt does the brunt

of the work, not your legs. On your hands and knees, you'll focus the main effort

in your glutes and lower back without involving your hamstrings. Tighten your core

and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree

bend and flexing your foot so you're reaching with your heel as you raise your thigh

in line with your spine. Keep the movement slow and controlled to the top and then

back down again.

 

4. One-Legged Deadlifts

 

One-legged deadlifts do triple duty, activating your muscles for a highly effective

toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell

in each hand, stand with your feet hip width apart, knees soft. Keeping your weight

firmly on your left leg, lean forward from your hips, reaching the dumbbells toward

your left foot and raising your right leg out behind you. Remember to keep your

core tight and not round your back. Now stand straight, squeezing your glutes as

you come back to start. Do a full series of reps before switching to your right

leg for the second half of the set.

 

 

 

 

4 health rules you can break

 

By Leslie Goldman

They're the imperatives for well-being that have been drilled into us forever--"Drink

eight glasses of water a day!" "Eat nine servings of fruits and veggies!" "Stay

away from red meat!" But it turns out that taking care of yourself isn't quite so

black-and-white, says

Harvard Medical School

psychologist

Alice Domar

, PhD, coauthor of Live a Little! Breaking the Rules Won't Break Your Health. "Research

is revealing that whoever wrote the old guidelines didn't have the whole picture,

and that there are more paths to optimal health than we previously thought," Domar

says. Happily, the new rules are more user-friendly than the old ones. Here, four

tips to live by.

RELATED:

Get Smarter By Eating Chocolate and Zoning Out

Old Rule: Drink eight glasses of water a day.

New Rule: Eat your water.

The recommendation to chug all that H2O was likely based on guidelines published

in 1945. However, says

Howard Murad

, MD, author of The Water Secret, much of your daily requirement is contained in

foods: Fruits, vegetables, beans, and cooked whole grains like oatmeal and quinoa

(which soak up moisture in the pot) all deliver servings of water. And, as Murad

points out, they offer the added bonus of nutrients: "Watermelon and cucumber are

more than 90 percent water, but they also contain antioxidants. With a glass of

water, all you get is water." You'll know you're hydrated when your urine is colorless

or pale yellow and you're rarely thirsty.

RELATED:

Top 10 Rules for Eating Right

Old Rule: Eat nine servings of fruits and vegetables.

New Rule: Fill half your plate with produce.

A serving of broccoli is about five florets. A serving of raw spinach, one cup.

A serving of mango, roughly the size of a fist. "It's not surprising that people

get confused over what, exactly, a serving is," says Washington, D.C., dietitian

Rebecca Scritchfield. Her advice: Stop counting and instead make half of every meal

produce. "You don't need a big mound on your plate. Six asparagus spears at dinner,

a spinach salad at lunch, and a sliced banana and some berries at breakfast should

do it." And quality counts: Even two or three daily servings of deeply hued fruits

and veggies (like blueberries, bok choy, or red peppers) may help reduce your risk

of cancer and heart disease, Scritchfield says. "It's like darts. The goal is to

hit the bull's-eye. But hitting nearby is good, too."

RELATED:

5 Contemplations for Mindful Eating

Old Rule: Avoid

red meat

.

New Rule: Beef in moderation can be healthy.

Red meat was long considered a heart attack on a plate because it's high in saturated

fat. But a 2010 study from the Harvard School of Public Health found that the cardiovascular

risk comes from processed varieties, such as sausage, hot dogs, and cold cuts--not

from steak, hamburgers, and other nonprocessed cuts. (The real culprits may be salt

and preservatives). Red meat is a good source of iron and immunity-boosting zinc-two

nutrients some women don't get enough of. Beef (especially grass-fed) also contains

high concentrations of conjugated linoleic acid, a type of fat that may decrease

cancer risk and help reduce body fat.

"But not all red meats are created equal," says Leslie J. Bonci, director of sports

nutrition at the University of Pittsburgh's Center for Sports Medicine. She recommends

choosing very lean cuts and avoiding anything labeled "prime," as it will have more

fat marbling. And try not to eat more than three 4- to 5-ounce servings (about the

size of an iPhone) per week.

RELATED:

Exotic Grains That Can Improve Your Health

Old Rule: Keep your BMI between 18.5 and 24.9.

New Rule: Eat healthy, exercise, and let your weight settle naturally.

Physicians use BMI (body mass index)--a ratio of your weight to your height--as

a tool to diagnose obesity. But critics say BMI ignores muscle mass, and a 2011

Obesity study notes that it also ignores a person's hip circumference. "People come

in different sizes and shapes," says

Joanne Ikeda

, nutritionist emeritus at the University of California, Berkeley. "The idea that

everyone should fall under 25 is ludicrous." A person can have a high BMI and still

be healthy, Ikeda argues. Research supports the theory: A Journal of the American

Medical Association study found that fit women--even if they were overweight according

to their BMI--were less likely to suffer a heart attack than those who were out

of shape. Ikeda advises her patients to stop obsessing over their BMI, eat a nutritious

diet, and log 150 minutes of exercise per week. "A healthy lifestyle results in

a healthy weight."

 

Here is a link to the article:

 

http://shine.yahoo.com/healthy-living/4-health-rules-break-today-160000576.html

[http://r20.rs6.net/tn.jsp?t=ngm6qijab.0.0.lusr97eab.0&id=preview&ts=S0743&p=http%3A%2F%2Fshine.yahoo.com%2Fhealthy-living%2F4-health-rules-break-today-160000576.html]

4 steps to tighten and lift your butt!

 

Important Tips: Always make sure to keep your abs tight (this will keep your lower

back protected.) Keep your neck in line with the rest of your spine. Always drive

the swing with your hips and NOT your arms. If the bell ever gets too far out in

front of you, never reach for it- just let it drop!

 

4 Booty tightening Exercises

 

1. Lunges

 

Lunges are a workout staple that will firm your butt and tone your legs. Start with

your feet hip width apart then step forward with one leg. Keeping your abs tight,

chest high, and spine straight, sink down into the move until your front thigh is

parallel to the floor and your back knee is almost touching the ground. Concentrate

on squeezing your glutes as you push through your front heel back to the starting

position. Important tip: don't let your moving knee extend past your toes.

 

2. Step Ups

 

This is a great exercise for your butt as well as your quads and calves. Step ups

also increase your heart rate so you'll get the extra benefit of fat-blasting cardio.

Stand with your right foot firmly planted on a step or a bench, your left foot on

the floor. Push down through your right heel to straighten and stand on your right

leg, squeezing your glutes at the top of the movement. At the same time, pull your

left leg forward and up, knee bent 90 degrees and raised waist-high. Lower your

left leg back to the ground, then step your right foot down. Alternate legs to make

one rep.

 

3. Hip Extensions

 

Like lunges, hip extensions can be performed anywhere and without equipment. The

key to this movement is positioning your weight so that your butt does the brunt

of the work, not your legs. On your hands and knees, you'll focus the main effort

in your glutes and lower back without involving your hamstrings. Tighten your core

and squeeze your butt to lift one leg toward the ceiling, keeping the 90 degree

bend and flexing your foot so you're reaching with your heel as you raise your thigh

in line with your spine. Keep the movement slow and controlled to the top and then

back down again.

 

4. One-Legged Deadlifts

 

One-legged deadlifts do triple duty, activating your muscles for a highly effective

toning session that works your butt, hamstrings, and lower back. Holding a kettlebell/dumbbell

in each hand, stand with your feet hip width apart, knees soft. Keeping your weight

firmly on your left leg, lean forward from your hips, reaching the dumbbells toward

your left foot and raising your right leg out behind you. Remember to keep your

core tight and not round your back. Now stand straight, squeezing your glutes as

you come back to start. Do a full series of reps before switching to your right

leg for the second half of the set.

 

In case you're not a current member of our boot camp, we cover all of these great

exercises and much more. Call today for more information....

 

Committed to Your Health & Fitness,

 

Offer Cohen

5 Weekend Weight Loss Tricks

 

The weekend is upon you. Do you have plans? Do those plans include exercising, eating

well, and staying fit? If not, and for most people this is rarely a part of the

plan, there are some things you can do to keep from gaining weight or falling too

far off the wagon. According to some research, women consume about 115 more calories

each day over the weekend than they do during the week. Those extra calories can

tack on about nine to ten pounds each year. That is why you need a few tips to

help you to avoid weekend weight gain.

 

Put Down the Alcohol

 

What you may not realize about the alcoholic beverages you are drinking is that

they are high in calories. It may be hard to stop drinking them, but at least minimize

what you are drinking. Choose lighter versions of beer, for example, to get fewer

calories. It is a goodidea to skip those desert-like drinks altogether since those

drinks tend to have the highest number of calories in them.

 

Don't Forget to Eat

 

You are busy shopping and hanging out with friends. You may shop your way right

through your Saturday lunch. That is not a good idea because once you do catch up

to a meal, you will find yourself consuming too much. In addition, you may find

yourself eating more of the wrong foods as a result. If you will be busy during

lunchtime, you should at least pack a snack to take with you, such as nuts or granola.

 

Monitor Movie Eating

 

Are you heading to the movies this weekend? If so, put down the popcorn and the

sugary soda. Both of these can kill any of your good eating habits during the week.

In fact, a soda and popcorn combo can pack a hefty 1600 calories, depending on the

size. That is a lot of calories for just one person for one meal. The better option,

then, is tobring your own foods, if your movie theater lets you. Try the 100 calorie

packs of goodies available prepackaged for you otherwise. Many movie theaters now

offer these.

 

Date Night Dinner Mistakes

 

When heading out for that special dinner, do take the time to focus on what you

are eating. Choose foods that are healthy for you. Skip out on fatty deserts that

make you feel bad after that date, too. You may want to choose the smallest steak

or go for the vegetables instead of the baked potato. These small changes will help

to reduce the weekend weight gain.

 

Stay Active

 

Perhaps the biggest mistake you can make on the weekends is not doing anything.

Get busy. Go for a run, swim or play a game of basketball with your friends.

 

By doing these things, you keep your body in line for your health goals throughout

the week. At the same time, though, you are not depriving yourself of the things

you love to do or of the time that you get to spend with your friends.

 

Thank you to all our loyal readers, we appreciate YOU! Have a great weekend.

 

Committed to your health and fitness

 

Offer Cohen

 

Xceed Fitness Team


5 Fitness tips to get back on track

 

1.  Make an exercise schedule:  It is very important to decide what days and times

you are going to do your exercise activity.

 

2.  Organize a nutrition plan:  Figure out a realistic plan that works for you.

Some ideas are :  weight watchers, Jenny Craig, or your own nutrition plan.

 

3.  Stay consistent:  In order to succeed with exercise and nutrition you must develop

consistency.  However, you are probably going to miss a day or have a cheat meal...

 

4.  ...If you miss a day or eat something bad don't let it become a pattern.  It

is crucial that you get back on track.  This is where a lot of people fall of and

begin to get back into their bad habits.

 

5.  Make time for health and fitness.  No matter how busy you are with work, kids,

or life.  If you don't make time for your fitness no one else will.

 

Commited to your health and fitness

 

Offer Cohen

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