Fitness

Strength Training – Why I Love Exercises with Weights

Nov 5, 2018

The best part of my fitness regimen is strength training. I love the idea of building muscle with exercises that include a little cardio. My strength training equipment includes dumbbells and kettlebells. The most effective way to continue the build as I am learning is to increase my weights. I am up to 20lb dumbbells and a 25lb kettlebell.

Some of the benefits of building muscle:

Burns fat
Reduces stress
Burns more calories
Circuit training with weights brings results within weeks
Gives me more energy and increases confidence
My clothes have a more comfortable fit

The results improve over time and it helps with maintaining my diet. Each week I try to incorporate weights as much as I can to maintain my muscle mass. One benefit I find with strength training is using my core on every exercise. My core muscles are a lot stronger than when I started 61 weeks ago. You can start off with lower weights and increase over time as you get more comfortable. For my home workouts, I use YouTube. If you have Xfinity cable, you can use voice remote feature to search for YouTube. It is easier to work out from home if you can view from a tv vs. phone, tablet or laptop. It’s free and with consistency, you will start to see results in four weeks.

A Personal Trainer and Trainerize, Mobile Training App

Sep 25, 2018

For six weeks, I had a trainer provide workouts using the Trainerize mobile app on my Android phone. I provided all the equipment I have for my home workouts and she uploaded the workouts 3 times a week for 6 weeks. Trainerize provides each workout with a short video to demonstrate how to do each exercise. In order to track my meal plan, I used My Fitness Pal. My Fitness Pal allows you to set a goal and determines your specific macros to hit the goal. My goal is to build muscle and add more pounds through muscle mass. It calculated my macros as 50% Carbs, 30% Fat, and 20% Protein. My Fitness Pal also links to other apps such as Samsung Health.

Trainerize, allows you to substitute the specific weekly exercises and provides a list of alternatives. Virtual training is not for everyone but it is definitely an alternative to meeting at a gym with busy weekly schedules. Another advantage of hiring a personal trainer is learning what to eat and why you are eating certain foods.

My Fitness Pal – track calories and macros. Macronutrients are the carbohydrates, protein and fat percentages. This app was extremely useful in tracking each meal and snack. I set my caloric goal and each day it would track all the calories for each food. There are a lot of foods in restaurants, a number of brands, and you can scan the UPC code of the product to include in tracking. It was the best way for me to keep track of all of my meals.

My trainer suggested I eat 6 meals a day, 2 of the meals included my protein shake and a carb. The other meals included protein, vegetables, and fruit. Drinking water is a must. Also, suggested I take Fenugreek(Whole Foods) to assist with my digestion. I learned the significance of more calories and adding protein at every meal. One cheat meal a week was allowed, limited sugar, no bread, or dairy. I will say dairy-free yogurt is not for me. It was tough not to sneak in my greek yogurt as a snack.

The reality of eating and training is there are cravings for chocolate and salt. I ate the chocolate and salty snack in moderation. The idea of elimination is too restrictive and unrealistic.

My equipment included dumbbells, stability ball, kettlebell, and TRX.

Home Workouts are Effective with Planning Each Week

Mar 21, 2018

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Home Workouts

Each week I mentally plan out my workouts and try to diversify my exercises each week. For those who need a visual reminder, save workout schedule phone calendar or buy a calendar dedicated to your workout schedule. My goal is to workout at least 3-4 times per week. This is week 27 since I started in October. The least expensive piece of equipment is the resistance bands which I found on Amazon. I use dumbbells and kettlebells for strength training. My TRX(total resistance exercise) is also great for strength training. The system is effective for upper and lower body exercises using body weight as resistance. In order to build muscle, I plan to increase the weight of my kettlebell and dumbbells. Also, I want to add a cycling bike to incorporate more cardio, bosu, and punching bag. There are multiple ways to create a home gym if working out at a gym is not feasible.

All of my home workouts are free using YouTube. My favorite trainers on YouTube are BodyfitbyAmy and The Live Fit Girl.

Here is an example of some workouts for the week:

Sunday:

This week I wanted to find targeted exercises for my abs. I try to engage my abs with every exercise throughout my workouts.

Monday, Wednesday and Friday TRX System I purchased my TRX over two years ago, the only thing you need is a door with a sturdy hinge. It is lightweight enough to travel with the system and with the additional strap it is easy to use outdoors.

If I am short on time for the week, I will use my resistance bands for 3 sets of 5 exercises

Fitness Goals – My Progress in Four Months

Mar 12, 2018

Fitness Progress in Four Months

My fitness journey started in October and I have survived through Thanksgiving and Christmas baking. My fitness regimen is still working out at least 3-4 times a week. All with home workouts using YouTube for my workouts. My equipment still includes resistance bands, kettlebell, dumbbells, and TRX. What I eat is still a priority? 80% food and 20% fitness. All of this is my version of a natural fit. I made significant progress and still working on building stronger abs and increasing my muscle mass. My plank is still a work in progress.

Some things that helped me in the last four months are the following:

Plan meals that include whole grains, veggies, and a lean meat.
Drink water instead of sugary drinks or soda. I try to drink at least 64 oz. It helps both on the inside and outside.
Plan and schedule workouts each week. If I fall short, it’s fine I just plan to do better for the next week.
If I crave sugar, I try to find a smaller version of what I am craving. This means a square of chocolate, not an entire candy bar.
Brown bag lunches, saves money and eliminates the temptation of eating out.
I try to do as many weight-bearing exercises as possible to build muscle mass.
Find easy snacks that you can pack each day. Some of my favorites include green apples, natural peanut butter, whole grain crackers, cheese sticks, and greek yogurt.
Mix up the workout with different equipment or try a new class. Boxing was new and a fun way to add a new form of exercise.
Read labels
If dining out, check the menu for the “light” entrees or low-calorie selections. For some places, choosing an appetizer vs. an entree saves on calories.

I wanted to challenge myself to fit in a two-piece bathing suit. Last, week’s throwback Thursday was to compare a picture that is about twenty-two years ago to now. Motivation to continue with my plan.

Product Review of AthleisureWear for My Fitness Workout Regimen

Feb 1, 2018

*I received this outfit free of charge for review purposes only. All opinions shared are my own.
*This blog post contains affiliate links. If you click and purchase I will receive a commission.

Athleisurewear

Product Review of Athleisure Wear for My Fitness Workout Regimen

Athleisurewear is my favorite for working out as well as running errands on the weekend. My fitness routine starts with wearing the right athleisure wear to get me through all of my favorite full body workouts. One of my top brands is Fabletics, so when BrandCycle gave me an opportunity to review a Fabletics outfit, I was super excited. I started wearing Fabletics over a year ago after signing up for their VIP membership. Every month, I have $49.95 debited and added to my Fabletics account. Next, I can select an outfit. The outfits offered are at great price points with different styles offered every month. If you are not interested in shopping or don’t want to be charged that month, there is the option to “skip the month” as long as you do so between the 1st and 5th of the month.

I ordered the High-Waisted Mesh Powerhold Legging and the Maeve Reversible Sports Bra. As I am getting further along on my fitness journey, I prefer high waisted leggings. I determine a perfect fit by how much the fabric stretches, compresses and fits in all the right places. These leggings offer a moisture-wicking compression fabric, are chafe-free and SPF 50+, have a waistband pocket for keys, and a high waist that helps to me look slim in all the right places. The reversible sports bra offers the same moisture-wicking fabric, the racerback style offers medium support, and I love the reversible styling if I want to change up my outfit.

The best way to test out the fit of athleisure wear is a workout. Today is a workout day with my resistance band. YouTube is my go-to place for all of my home workouts and today is a Resistance Band Workout.

The outfit is a great color combination that coordinates with any footwear. The fabric stretches perfectly and is lightweight enough to wear throughout every season. It is also flattering in all the right places. My abs are still a work in progress which makes the high waist perfect for this area. The compression fabric of the leggings is very comfortable and creates a perfect fit. I ordered the size S, regular length for my 5’4.5″ frame. A perfect sports bra is one that fits completely snug in the front and back. The size small is a good fit for me with a 32 band and a larger cup size. I would suggest the sports bra for a low to medium impact workout. After my planks with toe taps and bicycle exercises, I found the front band rolled under, otherwise, it stayed in place. The outfit is nice enough to wear for workouts as well as running errands on the weekends.

Get 2 of the best leggings for only $24 when you become a VIP member today!

Healthy Tips in the New Year for Maintaining a Healthy Lifestyle

Jan 8, 2018

The new year is an opportunity to continue my consistent fitness regimen and eating right. A healthy lifestyle is about focus, commitment, and training. Below are some of my tips on how I plan to continue making my wellness a priority.

Tips for Healthy Living

Preventative Office Visit and Lab Work – my insurance plan covers an annual preventative office visit and blood work. This is extremely helpful with implementing changes. I now take vitamins and fish oil supplements. This helps with providing me with additional nutrients and vitamins. Supplements are only helpful if eating the right foods. Fish oil is a supplement that has omega-3 fatty acids, which help to reduce triglycerides and protect against heart disease.
Annual Eye Exam – My last eye exam was two years and I decided to add this my health to- do list. After my examination, the optometrist suggested I continue to schedule once a year based on my age. This was followed up by an exam and a new prescription. If it’s time for a new exam and prescription, if eligible you can try this new app from Warby Parker

Once you have a new prescription, you can check out Warby for new eyeglasses

Fitness Equipment

YouTube is my go-to for free fitness videos. I have achieved a lot of progress with kettlebells, TRX, and resistance bands. I need to add more to my equipment with additional dumbbells, a heavier kettlebell, and a cycling bike. Also, I like to add other workouts to diversify my fitness regimen. Last month, I tried a boxing class and now I have to research adding a bag for boxing at home. Some of the other workouts I enjoy are Barre, Yoga, and Pilates.
Food and Snacks – My favorite places for grocery shopping is either Wegmans or Whole Foods. I am learning that paying a bit more for quality is worth it.

Fit Mom: 17 Weeks of Fitness and Eating Right with Home Workouts

Jan 3, 2018

*this post contains affiliate links, I will receive commission if you click and purchase*

Fit Mom: Commitment to Fitness and Eating Right

***Update****

Last year during my preventative office visit, I received my exam and a DPT vaccine. I can’t remember how many years since my last vaccine. My blood work showed I was deficient in Vitamin D and Vitamin B12. Also, my LDL was elevated. The nurse practitioner prescribed a prescription strength Vitamin D, started me on a B12 supplement and fish oil supplement. I continued the supplements for weeks after my exam in December.

An update to my preventative office visit and blood work for this year. In the past 17 weeks, I have consistently worked out for 3-4 times a week and changed my eating habits. My blood work last year showed elevated triglycerides, LDL level, high deficiency of Vitamin D and Vitamin B12. I am happy to report my LDL lowered from 122mg/dL to 113mg/dL, my overall cholesterol is 190 mg/dL. My Vitamin D and B12 are at good levels. I started taking vitamin supplements and continued to take my fish oil supplements. I attribute my improvements with managing my diet to include whole grains, veggies, fruit, and lean meat. My annual exam is now a part of my wellness regimen each year. Preventative blood work provides a good overview of physical health. My ob/gyn visits are scheduled annually as well as my mammogram. Definitely, consult with your doctor on an annual basis for your age group and if you plan to start an exercise regimen.

I have included an infographic from Hims which shares screenings, vaccines, and additional exams necessary for each group by age range.

A workout regimen with consistency brings results. Fitness is how I have transformed my body into a better fit machine. My eating regimen has become disciplined and more rigid. I do treat myself to special desserts in moderation and I keep my favorite dark chocolate, sea salt and almonds within reach. Again, it’s in moderation. I realize how much I use to overindulge with chips, chocolate, ice cream and expected it to not show up. I changed my diet and stuck to working out 4 times a week using my TRX, kettlebell and resistance bands. This is on left, where I started and right, 5 weeks later. The consistency is key and changing my eating habits. I do treat myself on the weekend if I want a small snack. In 5 weeks, I stopped drinking sugary drinks, juices, soda (not a frequent drinker), alcohol and coffee. I usually have my coffee with a sugar-free/fat-free but I replaced it with green tea. My tea is sweetened with honey and lemon or lime. Since starting 11 weeks ago I have increased band weight to medium and moved from a 5lb kettlebell to a 10lb kettlebell.

Some of the benefits of using each of these pieces of equipment:

TRX (total resistance exercise)

burn fat
cardio
builds core strength
strength train
muscle build
heart healthy
easy to use at home or if traveling
plenty of workouts for all fitness levels
provides a full body workout
body weight creates resistance

Kettlebell(5lbs to 10lbs) – I use @fitbodybyAmy definitely watch her how to do kettlebell swings video. Form is very important.

cardio
builds core strength
burn fat
strength train
muscle build
upper and lower body workouts
builds grip and flexibility

Resistance Loop Bands

inexpensive
muscle build
workout for abs
upper and lower body workout
perfect for home workouts or if traveling
can adjust the resistance
imp

I start my morning with oatmeal and walnuts, a bottle of water and my multivitamin and fish oil capsule. On the weekends, I will have oatmeal but there are options. Egg white omelets, turkey sausage, turkey bacon, whole wheat pancakes or waffles. You can get creative making breakfast burritos with eggs, sausage, bacon add some avocado. I started buying the Real Food Made Simple brand of burritos. The sodium is not bad and for a frozen entree they are tasty. My morning snack consists of something such a Larabar, vanilla greek yogurt, almonds, fruit. If you add fruit to yogurt that makes it more filling. Fresh fruit is always a good morning snack. I keep it simple with grapes, bananas, berries, and pineapple.

Lunch is leftovers. I try to avoid cold cuts or any processed deli meat. In addition to the preservatives, the level of sodium is not good. Tuna is a good source of nutrients and easy to mix up with some vegetables. A spinach salad filled with veggies and a dash of balsamic vinegarette. I only like fresh pasta and wish there were more brands that sold whole wheat pasta.

For dinner, I try to have a whole grain, veggie, and protein. I do eat meat but try to reserve myself to chicken, fish (cod or salmon), turkey.

Snacks include fruit, greek yogurt, raw almonds(no salt), Larabars, rice rolls, natural peanut butter, whole wheat crackers.

The results are phenomenal especially when I see the amount of muscle mass I have vs. at the beginning of this journey. In spite of the Thanksgiving holiday, I tried to keep my servings to a minimum and sent away as many leftovers as possible including desserts. Now as Monday approaches, I am back to my regular routine.

You can follow my progress on IG @fit2fortyeight.

Calorie Burning with TNT Pro Series Waist Trimmer and Slimmer Kit

Oct 18, 2017

*post includes an affiliate link which means I will receive commission if you click and purchase*

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

Wellness Update for Physical Health with a New Fitness Regimen and Diet

Sep 29, 2017

Wellness

Wellness is an essential part of my health both physically and mentally. Physical activity gives a boost to the spirit and a better perspective on why it is important on a daily and weekly basis. On September 9th, I realized it was exactly thirty days until my 48th birthday. I felt motivated to kick myself in gear with a consistent fitness regimen and a way to eat better consistently. Fitness has been a part of my routine in the past three years, however, it ebbs and flows depending on my schedule and emotional state. The more stressed I feel the more likely I am to overindulge with the wrong foods. Then I find myself putting my fitness off for weeks.

Home Workout and What Equipment

A home workout comes with a laundry list of challenges but staying fit is mind over matter. I need consistency and accountability so I created an IG page @fittofortyeight to log my progress for each week. It is amazing how the fitness community offers support without knowing the people personally. As I started to follow different pages I noticed all of the women over 45 in amazing shape. A special shoutout to my sister-friend Tara Tucker on IG @fitfineforty. She is my real life fitness muse. I knew there was no reason for me to accept my body and not plug away at maintaining the body I wanted to achieve.

Equipment and My Workouts

I have always used my TRX (Total Resistance Exercise) and after talking with some folks I decided to add resistance bands and a kettlebell. YouTube is my go-to for free workouts. My TRX workout has increased from 2 sets to 3 sets and I use the TRX 20 minute workout with Dana Lee, IG @realfittv and YouTube, RealFitTv. For the resistance band workout, I use The Live Fit Girl, IG @livefitgirl and YouTube, The Live Fit Girl. Please do not underestimate resistance bands, these bands are effective for both the upper and lower body as well as providing a great cardio workout. They are inexpensive, I found the one above at Amazon. A trainer recommended trying a kettlebell. This one I found at Five Below. I am starting with a 5 lb weight and use a 20-minute Kettlebell Blast video from BodyFitbyAmy, IG, and BodyFitbyAmy, YouTube. All of these videos are on YouTube. Now I know fitness is 80% of the challenge and the other 20% is diet.

What to Eat?

My diet has changed dramatically. In order to not overindulge the simplest solution is to avoid purchasing items that work against eating properly. I have resorted to increasing my veggies, fruit, protein, products with refined flour and minimize sugar. I am really proud of my progress especially with sticking to a 4 x a week home workout regimen. I literally use Instagram as my accountability coach and my source of inspiration. Fitness means nothing if you workout all week and then fuel your temple with the wrong foods.

What does my diet look like each week? Meal prepping is time-consuming and I found it was more expensive than I needed to spend. I try to include specific staples each week on the grocery list such as the following: fruit(bananas, berries, mango, pineapples, grapes, etc), brown rice, spinach (kale is an allergen for me), oatmeal, almonds, walnuts, black beans, meat for protein (mainly chicken and turkey), seafood (salmon, cod, shrimp and crab), avocado, Greek yogurt. I use Mrs. Dash, a salt-free seasoning. Also olive oil for sauteeing food and veggies. I think my biggest challenge with food is flavor. I am always looking for other ingredients such minced garlic, low sodium soy sauce, balsamic vinaigrette, and herbs.

Snacks

Supplements

The only supplements I’m taking each day are my women’s multivitamins and fish oil capsules. When I received my bloodwork last year my doctor noticed my LDL was high and she instructed me to take fish oil.

Health-Black Don’t Crack – Don’t Believe the Hype!

Aug 5, 2017

Health – Taking Care of Ourselves Inside and Out

Health is important beyond what you see on the exterior. While the old adage, “Black Don’t Crack” sounds good, are we taking care of the internal part of our temple?

Each year I am focused with scheduling the kid’s annual well-being exam. My only concern was to schedule my annual OB/GYN exam and my mammogram. My company sponsored healthcare plan offers a covered preventative office visit during the calendar year with a credit incentive in the next calendar year. Just in time for the end of the year, I was able to schedule an appointment. In addition to my physical examination, I also had a lab request for blood screening.

Before my physical examination, the physician assistant discussed my eating habits, exercise regimen, stress level, and sleep. My physical examination included checking my lungs, reflexes, flexibility, breast exam and

During the holiday break, I do find myself overindulging in sweets and foods I try to resist during the year. My lab work showed my Vitamin D and B12 levels were low as well as elevated triglyceride levels. Fast forward to the pharmacy for prescription strength Vitamin D for 6 weeks(to recheck my numbers) and then OTC Vitamin D for a month. Vitamin B12 for a month and addition of a fish oil capsule at mealtime.

Next steps include reducing and limiting carbohydrates, fat and sugar while increasing my fiber, fruit, and vegetables. Also continuing my exercise regimen. This is a clear example of no matter how we look on the outside we must take care of our internal health. We cannot compromise our health by putting others first. I had no indication these deficiencies existed so it is extremely critical to check schedule a physical each year. Although I try to include some form of fitness it is senseless to exercise if my body is not functioning properly. This is why it is a good idea to consult a doctor before starting any fitness regimen.

Meal planning is the biggest challenge. I find that we waste more food than we consume. There is also limited time on the weekend to prepare meals. I just wish there was a way to prepare a variety of delicious and healthy meals for three and filled with flavor. This will be my daily project for the next few months.

Lifestyle Goals for 2017

Physical Exam and Lab Work (check)
Meal plan for healthier eating
Fitness
Self-Care