Sample Monday Motivation

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Date: 27th October 2014

 Motivational Quote

 

To remain indifferent to the challenges we face is indefensible. If the goal is noble, whether or not it is realized within our lifetime is largely irrelevant. What we must do therefore is to strive and persevere and never give up.

- Dalai Lama

 

Words of Inspiration

Visualize


One of the most timeless laws of success holds that all things are created twice: first on the picture screen of oneís imagination and then in reality. Those people that create rich, fulfilling lives regularly flex their imaginations and visualize a better future. By constantly holding that vision in their mindís eye and taking action to make it a reality, they overcome their circumstances and create the life of their dreams.

Donít let your mood get in the way of your progress. If you feel tired, keep on working. If you feel disappointed, then laugh it off and keep chasing the dream. If you grow fearful, act on it. By overcoming the mood, liberate the inner power and grow stronger by the day.

Take the time to think about where you are and where you want to be. Make the time to not only think about it but to also write down goals to strive for. It is a powerful first step in creating the life and sporting performance you dream of.            

      
  


 
Question & Answer


Q:

Dear Namita, 
Love-handles!! Help me lose them.
Angela

A:

Hi Angela,

There are three areas of concentration:


1) Healthy Diet (to build energy and burn fat);

2) Cardio-vascular and resistance training (to burn fat and build muscle), and;

3) Targeted Abdominal exercises (to help firm the muscles under the fatty area)


1) Healthy Diet

The most important factor in acquiring washboard abs is eating a healthy diet. Here is a list of recommended healthy ways to help you lose a few inches:

  • Drink at least three liters of water per day (100 oz)

  • Eat five servings of vegetables and fruits per day

  • LIMIT fried foods and cheese

  • LIMIT processed sugar (for example: sodas, cookies, candy)

  • Eliminate fatty red meat - only lean red meats (1-2 times weekly)

Diets like the Atkins and other high protein diets may help at first if you are over 50 lbs. overweight or more, but to get rid of that last 10-15 pounds, it is recommended to follow a more realistic eating plan that does not ELIMINATE any vital nutrients (such as carbs) from your diet. I do not like to endorse certain diet plans because if you eat healthy, drink plenty of water and exercise, the fat will come off too AND you will be healthier and not lose lean muscle than just dieting alone.


2) Cardio-Vascular Exercise
Losing love handles (stored fat) and increasing the metabolism so you can lose weight more effectively are all tied into a consistent cardiovascular / resistance training program. The stored fat around your mid-section is typically the last to leave your body even after months or years of an exercise plan. For women, the last few pounds of fat is typically stored in the hips / buttocks / thigh region.

Do 20-45 minutes of activities like walking, running, biking, or swimming daily 4-5 times per week, but also mix in 2-3 times a week of basic calisthenics like pushups, bench dips, squats and lunges. It takes a few weeks before you start to see the physical benefits or your diet and exercise program. You will see almost immediate results in your energy level, overall mental alertness when exercising daily.

The sample routine below will help you better organize exercise into your week:

Monday & Thursday

- Upperbody Program
- Warmup 5min/ stretch
Repeat 5-10 times

- Pushups - 10-20
- Regular Crunches - 20
- Bench dips - 10-20
- Reverse Crunches - 20
- Pullups - max reps or pull-downs - 10
- Hanging Knee up
- Stretch abs/lowerback

Cardio option 20-30:00
Run, bike, walk, swim etc
Tuesday & Friday

- Legs and Love Handles
Repeat 4-5 times

- Walk, bike or jog 5min
- Stretch legs
- Squats - 20
- Lunges 10 / leg
- Left crunches - 25
- Right crunches - 25
- Hip rollers - 10/side
- Stretch abs / lowerback

Cooldown walk or bike
5min / stretch
Wednesday

LONG Cardio Day

- 45-60 minutes of walking, running or combination of the two
- Or biking, swimming, elliptical gliding machines

The workout above is just a basic guide to getting started with a calisthenics or resistance training plan or adding cardio to your workout.

Below are some abdominal exercises to help build muscles of the core (stomach and lower back):

Hanging Knee-ups
Bring your knees as high as you can .

Advanced Crunch - (Legs up)
Lie on your back with your feet straight in the air. Keep your legs straight up in the air for the advanced crunches. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach. (Do not do if you have previous lower back injury - place feet on the floor.)

Reverse Crunch
In the same position as the regular crunch, lift your knees and butt toward your elbows. Leave your head and upper body flat on the ground. Only move your legs and butt. (Do not do if you have previous lower back injury)

Right Elbow to Left Knee
Cross your left leg over your right leg. Flex your stomach and twist to bring your right elbow to your left knee.

Left Elbow to Right Knee
Same as above just switch sides. Cross your right leg over your leg. Flex your stomach and twist to bring your left elbow to your right knee.

Hip Rollers
This exercise will help you build your abs, back and hips to help with long ocean swims and balance out the hip flexors exercises. Twist to both sides keeping your shoulders on the floor and stay in the bent knee position when rotating left and right.
*Note - Anytime you work your abs, you should also exercise your lower back to build balance in your torso.

Lower Back Exercise - Swimmers
Lie on your stomach and lift your feet and knees off the floor by flutter kicking repeatedly as if you were swimming freestyle.



In fitness
Namita

namita@womenfitness.net  

 

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