Fitness

A Home Gym for Fitness Regimen During Quarantine

May 27, 2020

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Fitness at home started two years ago. Since the quarantine started all gyms are closed. A home gym is pretty easy to set-up with the right equipment and a good space. My favorite platform for all my workouts is YouTube. There are thousands of free workouts.

Workouts on YouTube

@mrandmrsmuscle
@bodyfitbyAmy
@shortcircuits_fitness
@thelivefitgirl
@madfit
@carolinejordan
@nicolepearce

Home Gym Strength Training

1. Dumbbells, I started with 5lb increments and then increased by 5 as I progress. For safety purposes, I would suggest starting lower until you gain strength to use heavier with proper form.

2. Kettlebells are great for strength training but form is extremely important to prevent injury. There a are number of videos for beginners. I would suggest using these videos before training with a kettlebell.

3. A Stability Ball provides equipment that introduces instability to your workout regimen and it is another effective piece of equipment for strength training. I would suggest buying a stability ball that is the correct diameter for your height. Also, pump the right amount of air for the right firmness. If the ball is not filled enough it will not work for most exercises.

4. Resistance Band for Strength Training, inexpensive, and portable. These are sold in rubber or fabric. I have a pair of fabric that stays in place. The rubber bands have a tendency to fold. Depending on the exercise, you may find one work better than the other. These are great for strength training as well.

5. Bosu, Both Sides Up, I need to add this one to my equipment. The dome side, and the flat side can be used for a variety of exercises.

6. Medicine Ball, I purchased a 12lb. My suggestion is to purchase one that is at least 10% of body weight. As with other strength training equipment, start with a weight that is manageable before progressing.

7. Core Sliders, these work wonders for an intense abs workout

Home Gym Accessories

8. Workout Gloves

9. Mat

Workout Apparel

The most important part of staying consistent is finding a perfect fit for workout gear. This is my go-to line of apparel.

2020 is a New Year to Refocus and Renew on Health

Jan 23, 2020

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2020 A New Year

Fitness Journey

2019 marked my second year of working out consistently. The best thing I found a passion for is fitness. Also, changing my diet and finding foods that are good for me has helped a lot. I believe fitness is the best medicine for physical and mental health. My motivation comes from seeing the results each month, setting goals, and holding myself accountable. In addition to the motivation to stay consistent, I feel staying fit gives added confidence.

Milestone Birthday

In 2019 I had a milestone birthday and fitness is helping me survive the phases of menopause. Strength training is helping to burn unwanted fat and allows me to maintain my goal weight. It is excellent for improving bone density. I cannot emphasize enough how important diet plays a part in maintaining physical health. Now I eat foods with intention based on benefits to my body. There are days when I have a cheat meal or my favorite cheat snack of chips or chocolate. I believe in moderation and not elimination.

How and What I Eat

The biggest win for me is keeping track of my macros. My Fitness Pal is a great app to track what you eat. Macro is a combination of carbs, protein, and fat. I can attribute my muscle mass to learning how much protein I needed to eat for the right results. There are a number of resources to learn about fitness and nutrition. I love Shape and Health magazines. Social media has a number of fitness groups to join. The social media fitness community provides an opportunity to share ideas and celebrate wins. My favorite athleisurewear is from Fabletics.

http://fabletics.7eer.net/c/1459951/412409/4144

My 2019 Fitness Journey from week one to week fifty-two. All of my home workouts were from two to three days per week. The results achieved with consistency are enough to continue my fitness regiment.

Week 52

Week 1

I started my IG page as a way to keep me consistent and motivated. You can follow me at @cocoafitmom or @cocoamommy. Here’s to a Happy and Healthy 2020!

My Birthday is the Big 5-0 with Fitness and Eating Well for Healthy Living

Sep 23, 2019

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Milestone Birthday

How to celebrate a milestone birthday? One way is gratitude for reaching another year and make a milestone the best filled with great memories. A milestone birthday is definitely a reason to celebrate. My 40th birthday feels like a blur and looking back it was not the best milestone birthday. I learned from that year it is important to change what was no longer giving me purpose. It was also when I learned change can be the best decision in moving forward in a healthier lifestyle.

Fitness Journey

What I learned in the last two years of committing to taking of myself through fitness and eating well is that change is possible with hard work and consistency. In order to adopt a healthier lifestyle, I learned it takes dedication, accountability, and commitment. It is not only a physical change but change in mindset. I feel like I have reprogrammed my brain to eat better and know the why of my food choices. It also takes being your own cheerleader to encourage putting in the time and focus for every workout. Also, it helps to surround me with likeminded people who are focused on a healthy lifestyle.

Lifestyle Change

A lifestyle change comes with challenges and struggles but the results outweigh all the reasons for giving up. I have made a lot of strides in the last two years for my fitness goals. The one misconception I have to address is the fact that individual fitness goals are different. Initially, I was on the wrong track with my fitness goals. I thought the way to better abs was to lower my calories and this was causing a major caloric deficit. Basically, I was not eating enough and therefore the results I wanted were not achieved. I will say that it pays to invest in a trainer because he or she will direct you on the types of workouts, meal plan, and additional information that will help to meet specific goals. After my 6 week session, I learned so much on how to each properly and how to make each plate with the right amount of carbs, protein, and fat. Also, adding fruits and vegetables with every meal. By changing how I eat and what I eat the results were amazing over the six weeks. I could see more definition and muscle mass.

Fitness Goals

Now I am in a phase of maintaining the bodyweight that works for me. I have also discovered how important it is to diversify my workouts outside of the home. Most of my workouts are at home with YouTube. I am able to launch YouTube with Xfinity cable and my Roku. In the last year, I have tried yoga, boxing, Pilates, and resistance band boot camps. Another way to get more engaged with activities is to follow events on Facebook under the fitness category for your area. A new Fabletics store just opened up in King of Prussia and they host fitness events as well. There are a number of fitness groups for women on social media. This is a great way to engage with other women interested in fitness and learn from one another.

Accountability

After joining a fitness challenge through a Facebook group I was able to recharge my focus. A fitness journey takes accountability and joining a group may help. I am so glad to reach this milestone birthday with a better mindset toward being healthy. I will be the first to admit I hate the word old as it sounds finite. There is a new generation of women fifty and over who are taking charge and living the best versions of themselves. I feel like I am stepping into a new generation of fifty.

Fit Sunday Glute and Core Workout using Resistance Loop Bands

Aug 29, 2019

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A fit Sunday is fun when I try a new workout. My way of staying motivated is to diversify my workout regimen. I love trying a new fitness workout with trainers. My resistance loop bands are the least expensive equipment I have purchased. The brand I have is by Starwood and they come in different resistance sizes that include: small, medium, heavy and X-heavy. Resistance bands are great for a full-body workout with exercises for the upper and lower body.

I signed up for a group workout called Securedabunz with trainer Dilly Roman at Lincoln Square in South Philly. If you are looking for an intense workout for your glutes and core this is the workout for you. In addition to the workout, there are a number of vendors with free massages.

What to expect from this intense workout? I think resistance bands are the best for conditioning glutes. The session incorporates a resistance band for every exercise. In addition to these exercises, there were core exercises that left my core on fire. I know for the next event to eat more and stay hydrated throughout the day.

Another part of my fitness regimen is my workout gear. My favorite athleisure above is by Fabletics. The shorts with compression shorts, sports bra, open back tank. I’m so excited to use my VIP membership in the King of Prussia that opened last month. I save with my membership and also if there are additional sales in the store. This was a great workout to use Body Glide for anti-chafing protection. I am pumped for the next workout on August 25th.

Calorie Burning with TNT Pro Series Waist Trimmer and Slimmer Kit

Aug 1, 2019

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Calorie Burned with Waist Trimmer Belt

CalorieHow to burn a calorie? It is very effective with a combination of different activities during a workout. I am a firm believer in a consistent fitness regimen and eating properly as the key to staying fit and strong. There was an opportunity to test the TNT Pro Series products so I decided to order the waist trimmer belt as well as the arm and leg slimmer kit.

My workout consists of using my TRX and Real Fit with Amy’s circuit training workout via YouTube. The belt can be worn directly on skin or over your workout top. I ordered a size small and it is more than enough room to wrap with the velcro comfortably. My belt is worn under my workout top during either workout. After each workout, I remove it and can feel the sweat rolling off of my skin. Some of the things I like about this brand vs. another brand I tried is the secure fit, it does not slip while I am in motion, the size small is enough to cover my entire stomach area, it is comfortable to use while doing household chores. I would suggest wiping down after each use.

Calorie Burning with Upper Arm and Leg Slimmer Kit

My arms are starting to take on more form and tone due to consistent biceps and triceps exercises. Circuit training and my TRX workout are excellent for building strong arms. The arm slimmer is too loose for my arms which are small and muscular. My arms are one of my areas I want to increase muscle mass so I think the arm slimmer would defeat that purpose. For someone who is starting to focus on arms, this compression wrap is ideal to get burn calories on arms. I like the muscular tone of my thighs and will definitely try the thigh compression wraps especially if they are great for anti-cellulite. The size small is a perfect fit for my thighs.

You can purchase any of the products at TNT Pro Series.

*All three items were received free from TNT Pro Series for review purposes only. All opinions shared are my own.

Positive HealthWellness

Check out the website below for information related to diet & nutrition, recipes, fitness, beauty & aging, pain relief, and infographics.

PositiveHealthWellness

My First 5k at the Fit Foodie Run and It was the Best Family-Friendly Event

Jul 3, 2019

My First 5k

My first 5k was this year in Fairfax, VA on June 22nd. I read about the run in my Health magazine and I missed the date last year. For me running a 5k was a little intimidating at first because I never run for fitness. When I read it was a run or walk I felt more confident. Shortly after I registered myself and the kids I realized they have ambassadors as well. I signed up to be an ambassador for the run and was selected. Ambassadors are required to promote the run on Instagram for pre-events posts, stories, and on-site post and stories.

Fit Foodie Run

We arrived on Friday afternoon in time to pick up our bibs that evening. My first stop in Fairfax was to find the local Target. It is in an area called the Mosaic district. A nice shopping area filled with restaurants, retailers, and residential properties. We stayed at the host hotel in Fairfax and decided to take a Lyft to the run.

No Kid Hungry

One of the sponsors for the run, No Kid Hungry. If you are not familiar see how you can make a difference this summer.

The one lesson learned by participating in the run never counts yourself out when it comes to what you can accomplish. I am not a fan of hearing the two words “too old”. My question is who said age defines what you can and cannot do? I think limitations only stunt growth and any goal of staying fit is worth the work it takes to accomplish. Three miles are nothing for avid runners but what counts for me is that I finished. I did a combination of running and walking until I reached the finish line.

After the run, there was a post-run festival with food trucks, photo booth, healthy food/drink product tables, fitness vendors, a beer and wine bar, fitness activities, and a food demonstration.

We’re looking forward to returning next year for an annual event.

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New Fitness Workout at Club Pilates for Summer Workout Regimen

Jun 17, 2019

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Pilates

My new fitness workout for my love of the summer season. My first workout was trying a thirty-minute intro class at Club Pilates. I took Pilates back in 2012 at a local yoga studio. All the exercises at the yoga studio were from the mat.

Club Pilates

My class at Club Pilates uses a reformer which I loved. The reformer supports the back and allows for fluid movement of arms and legs. I did not feel any strain on my neck from any of the exercises. By using the reformer I am able to adjust the setting for positioning my head depending on the exercise. The exercises from the floor and mat were easy for me to maneuver. I like the diversity of exercises to work the entire body. There were exercises from the floor and using resistance bands.

Diversify Workout

One of my favorite options of working out at home is the ability to diversify workouts. Pilates is excellent for improving posture, flexibility, and overall movement. I like the movements that allow me to stretch, use my core with proper breathing. Club Pilates offers a number of classes, times, and days. I am going to try the Suspend class next because it incorporates Pilates with the TRX.

One of the best goals I have worked on is using different types of equipment for strength training. It has increased my muscle mass, flexibility, and endurance. The best way to stay motivated is to include different forms of exercise you enjoy. There are a number of classes whether it is yoga, pilates, boxing, TRX, or kickboxing trying something new adds more fitness motivation. Club Pilates offers a number of packages to choose from for various schedules. I am planning to do a package that will allow me to do a class per week in addition to my strength training.

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Aging and How we Feel is Key to our Mental and Physical Health

May 17, 2019

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What does turning 50 mean in 2019? I really feel like 50 is a new age and not the same as my mother’s generation. When I started reading an article in my Shape magazine, titled Youth Science it was just what I believe about aging. I feel our overall perspective on how and what we do affects my physical and mental health. The article states that how long you live is attributed to how you feel, how happy you are and overall health. I learned a new term called subjective age, which is our individual perspective on how we are aging. Sometimes I wonder why I workout and then after I feel a sense of accomplishment. When I see the results of building a stronger, leaner and more flexible body I feel good both physically and mentally. A positive mindset does wonders for how we feel.

Minimize Stress

Some of the key takeaways from the article are four ways to take hold of getting older. As the saying goes, don’t sweat the small stuff, find ways to redirect stress through simple actions. For example, I love eating solo and while some may find this uncomfortable it gives me a chance to enjoy a meal without mutual conversation. This gives me a chance to relax and enjoy the moment. In those instances when I need company, a nice group meal fits for that specific time.

Positive Thinking

Another step is to spin a setback into a positive for a healthier and happier outlook. My number one on the list is exercise. The bottom line is to refrain from being a “Debbie Downer”.

Physical Exercise

Exercise gives me endurance, strength, and positive benefits for my health. Again, my subjective age. I try to diversify my physical activity by trying a new piece of equipment or a new class. This year I signed up for yoga classes. The confidence in trying something new is such a mood booster. Exercise motivates me to make better choices in terms of how and what I eat each week.

Travel

Lastly, traveling to new places. I just had this conversation with someone. Why wait for others to see the world around you? Sometimes it may mean traveling solo and enjoying on your terms. I believe a change of scenery can boost the spirit. I am looking forward to more travel. The idea of visiting new places is intriguing and a mental boost to learning more about the world. Monotony feels boring and being open to new experiences is more exciting.

All of these tips are the best summary of how to live as we age. Aging is much more than an AARP subscription. Make it a priority to live a happier and healthier life!

Food is a Big Part of a Healthy Lifestyle and What to Eat?

Apr 17, 2019

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Food is a daily necessity. The challenge is when it comes to what to eat and how many calories to consume. It took me almost a year to learn what to eat and how many calories. I was definitely not eating enough to maintain my desired weight. My fitness regimen goal is to gain more muscle mass and with this, I needed to eat more calories each day. For 6 weeks I worked with a trainer and followed a meal plan. The meal plan required me to eat every 3 hours with protein in every meal, carb, fruit or vegetable. This was easy for me at the end of the summer because schedules were not hectic.

Meal Plan

Now after the 6 weeks training plan, I am trying to incorporate the same plan with three meals, 2 snacks, and a one cheat MEAL a week. I think a misconception is to take a CHEAT DAY and this is a way to sabotage progress. The trick for me is to pick a cheat meal that is closer to the weekend or on the weekend.

Grocery List

I will say that grocery shopping means more trips to the grocery store each week. It is mainly for me to buy fresh fruit and vegetables. Perishable items spoil quickly. I found myself throwing out lots of spinach so now I use spinach in a large salad, add to eggs, and saute for weekly meals. Strawberries and blueberries are my staple fruits. Adding fruit to oatmeal or including with breakfast meals, and as an afternoon snack. My grocery bill is a bit higher due to purchasing more quality products. One thing I have saved on is buying frozen fruit for smoothies.

New Favorite Foods

The best way to stick to eating the right foods is to diversify what you eat. Some of the foods I have added are lots of avocados, chia seeds, flax seeds, spinach, cucumbers, tomatoes, brown rice, basmati rice, sweet potatoes. I find that my body is less bloated if I eliminate the wrong carbs and dairy. For a small treat, a small piece of dark chocolate is good for a craving.

Workout at Home for Strength Training and Cardio Using a TRX System

Mar 27, 2019

I use workouts for strength training and cardio. Some common equipment is dumbbells and kettlebells. I purchased a TRX system four years ago and it was a great investment.

TRX System

TRX system is easy to use indoors and outdoors. The system is perfect for travel because it folds easily to pack in luggage. Depending on the exercise the straps can easily adjust. The best thing about the system is I use my body weight as the resistance. It is easy to do upper and lower body exercises using the system at all fitness levels. The key to effective results is to keep abs engaged on each exercise.

YouTube and Fitness

There are thousands of free videos on YouTube for every fitness level. My go to trainer on YouTube is @bodyfitbyAmy. My video below is snippet of a 25 minute workout using TRX.

Home Workouts Work

There are no magic remedies to working out, only the results achieved within weeks. In 2017 I started working out at home and I started to see results within two weeks. The first step is to start moving and incorporating strength training. I love compound exercises as multiple body parts are engaged for the exercise. A home gym is feasible with limited equipment. Amazon is a great source for inexpensive equipment. If you have a smartv, phone, tablet, laptop YouTube is filled with thousands of FREE workouts. Next week, I will share what and how I eat.