Fitness Tips

How To Do A Boxing Workout?

How to do Boxing Workout at Home or Gym Do you have a boxing bag at home?  Does your gym have all these boxing bags but you don’t know what to do with them?  What if you do not take a boxing class?  How can I get a good boxing workout on my own?  What do I do? Well, here is your solution!  Follow these instructional tips and put that boxing bag to good use!  Learn a boxing workout that you can actually do on your own! The Basics There are four basic punches to boxing and one main stance.  The four punches we are going to learn are jabs, crosses, hooks, and upper cuts.  The main stance you will take will be your dominant side (left foot slightly forward or right foot slightly forward), but we will work on both stances to get the most out of your workout. Putting It Together Watch this easy to follow video to learn your basic stance and your basic punches.  Once you have learned these basics, we can move on and put them together to build your own boxing workout! Give it a shot and you will be on your way to creating a fun, exciting, boxing workout you can do at home or at the gym!  Enjoy!  For more fitness tips go to...

Sun’s Out, Guns Out!

Sun’s Out, Guns Out!  It is almost that time of the year for the Gun Show to begin!  Whether you’re curling for the girls or curling for the guys, lets get those guns ready! How To How do I get my guns to grow?  By training smart and using proper technique!  Next time you work on your biceps, follow these tips and you will feel a difference in your biceps.  Pump them smart, do not overdue them.  Biceps is a small muscle group.  Doesn’t take much to break the biceps muscle down.  When training biceps, LESS IS BETTER! Tips: Whether you are performing seated or standing dumbbell bicep curls (alternating curls or at same time), straight bar curls or preacher curls, form is the key to engaging those bicep muscles to the fullest.  Always remember to stand very upright or seated very upright.  Keep your chest up, relax your shoulders/traps, do not lock your knees, and keep that belly tight.  Keeping your belly tight will engage all those core muscles and will support your lower back.  When ready to perform the exercise, begin with your elbows by your side and your RIBS!  This will put all the emphasis of exercise directly to what you are trying to work and engage to the fullest, your biceps. Watch video below and follow the tips being demonstrated.  Enjoy and time to get those GUNS ready!...

How Do I Get My Chest To PUMP on Chest Day?

Looking to get a quick pump next time you workout chest?  Here is an easy superset combo that will totally PUMP YOU UP!  Add it to your chest routine or when you don’t have much time to workout and this superset combo will not let you down!  PUMP IT UP! How To Start with a set of cable chest flyes for a set of 10 – 15 reps with challenging weight but not sacrificing form.  As soon as you are done with you cable chest flyes, drop down and pump as many push ups possible.  You may be able to do 30, 40, or even 50 push ups but not right after the chest flyes!  After completing a full set of cable flyes with push ups, rest for about 1:30 or 2:00 minutes, repeat another full set two more times for a total of three sets.  Get the ultimate PUMP with this chest superset! ...

How Do I Use The Chest Press Machine Correctly?

Here is something to try the next time you do the chest press machine. The chest press machine is an excellent machine to help build your chest muscles.  Great machine for begginers in order to learn proper form and technique.  It is also a great machine for the advanced.  Try these tips the next time you are using the chest press machine and lets make sure you are engaging the proper muscle...

How Do I Avoid Gaining Weight This Holiday Season?

“Tis the Season” is just around the corner and many of us are starting to worry about weight gain, and how to avoid it, during this time of the year.  Well I do not blame you!  With all of the upcoming festivities with friends, family, and colleges, I can see why gaining any weight this time of the year would be of concern. Average Weight Gain? According to many media sources out there, the average weight gained during the holiday season (Thanksgiving through New Years) is 5 – 7 lbs.!  This may be true and of concern if you are a very sedentary person, like the person who writes these articles for the media, or are currently inactive and overweight.  Now, if you are a physically active person or someone who has lost a good amount of weight due to your increased physical activity and lifestyle changes, then your chances of gaining the 5 -7 lbs. this holiday season are minimal.  Studies have shown that the average weight gain during the holiday season is about 1 lb or less for those individual who are active or have been working on creating lifestyle changes. Tips To Avoid Weight Gain: Of course the risks of gaining weight are higher during the holiday season, but there are things you can do to avoid the weight gain and still enjoy this wonderful time of the year!  Here are some tips to help you: 1.  Exercise One of the most effective ways to maintain or lose body weight is to engage in regular aerobic and physical activity.  To burn off those extra calories, kick up your exercise.  Increase...

Can’t Get Rid off that Flab in the Back of Your Arms? Try Some Rope Tricep Extensions!

Want to get rid of those bat wings?  Tired of the unwanted flapping under your arms when waiving goodbye?  How do I get the “horseshoe” indention on the back of my arms?  By building those triceps!  Try this exercise next time you are working on those triceps and get the most benefit by performing correctly.  Rope tricep extensions.  Lets build those sexy arms! Rope Tricep Extension This is a great exercise that focuses on your tricep muscles and helps you build them in order to get that hard, define look in your arms.  Watch the clip to learn how to perform exercise correctly in order to get maximum results! Add this exercise to your current tricep routine if not doing it already, or correct your form for full benefit of this great exercise. To learn how to perform other exercises or get more information to help you in your fitness journey, check out my past blogs at Fitness...

Starting an Exercise Program? Here are some things to know

Starting an exercise program can be nerve wrecking and very overwhelming.  Many have played with the idea for a very long time and still find it difficult and confusing on how to take that initial step towards a healthier, better you.  With so many different programs available and so many different options, I do not blame you for being overwhelmed or confused on “what to do” or “how to” when it comes to your exercise program.  I want to share with you some basic, easy to understand tips I share with my clients everyday or with anyone that is starting an exercise program with me.  Whether you are just getting started or have been at it for a while, these basic tips never get old. Don’t just focus on number shown by the scale Sometimes your focus may not be directed properly, therefore not being able to reach the goals you want to reach and creating the lifestyle changes you want to create.  It is very easy to get discourage and lose motivation when starting an exercise program and not seeing the number on the scale go down.  When starting an exercise program, the first changes you will see and feel will be in your strength.  If this is your first time exercising, your body will be experiencing some changes as it learns to adapt to the new activity you have just introduced to it.  Before expecting the numbers on the scale to change, give your body some time to adjust.  I typically give it about 4 weeks before major visible changes can be seen.  Of course everyone is different so visible changes can occur sooner or may...

9 Rules for Good Nutrition

In my opinion, these are the most basic rules of good nutrition.  Follow them and you will undoubtedly improve your body composition and your health, even if you never get more specific with special menus and meal plans. 1.  Eat every 3-4 hours. Numerous studies have proven that eating is the only activity besides exercise that stimulates your metabolism.  Regular, frequent, small feedings stabilize your blood sugar, energy levels, encourage the use of fat for fuel, and promotes the release of beneficial hormones.  Based on your weight, you should be eating 4-6 meals and/or snacks per day. 2.  Eat protein at every meal. Some of the benefits of following this rule include: protein is almost never stored as fat; it promotes muscle tissue growth and repair, it has a thermic effect leading to increased metabolic rate, and it slows the gastric emptying which means you feel full for a longer period of time. 3.  Eat a balance of healthy fats. Fats are responsible for an enourmous variety of functions including: cell membrane construction, blood pressure regulation, body temperature regulation, heart function, allergic response, inflammation, nerve transmission, and steroid hormone production.  Eating a balance of healthy fats means including monounsaturated fats (olives, avocadoes, nuts), polyunsaturated fats (fatty fish, flax, nuts), and saturated fats (animal meat, organic butter and cream, coconut oil) in your diet. 4.  Eat fresh vegetables at least 3 times a day. There is no pill, powder, or supplement that can substitute for the nutritional power of eating lots of fresh, organic vegetables.  Visit your grocery or produce stand several times a week, and buy local produce if...

5 Nutrition Tips to Boost Your Metabolism

Here are some basic, easy to follow nutrition tips to help you boost your metabolism.  These nutrition tips along with a consistent exercise program will help you reach your health and fitness goals. 5 Nutrition Tips to Boost Your Metabolism: Eat small, frequent meals every 2 to 3 hours.  Do not consume all of your day’s calories in one sitting.  This will slow your metabolism. Water!  Hydrate yourself with water to promote optimal bodily function and speed up the metabolism.  1/2 gallon to 1 gallon per day is ideal. Eat Breakfast.  Your body needs consistent levels of fuel and nutrients to keep it going.  Always EAT breakfast!  Never skip meals! Prepare meals in advance and carry them with you to work or out and about for the day. Eat Protein.  Eat about 3-4oz of protein with each meal.  When you do not eat enough protein, your body has to break down muscles to meet its protein needs and this slows the metabolism.  Some lean protein sources:  egg whites, turkey, chicken, fish. Follow these tips, add them to the lifestyle changes you are making and you will see how you will start changing and feeling.  Make one change every day or every week in order to create life changing habits and long term...

Water, An Important Component to Help You Reach Your Health and Fitness Goals

One of the key components to help you reach your health and fitness goals is water, H2O. Importance of Water Without water, you could not exist more than a few days.  Our bodies are made up of approximately 60-65% water.  Muscle is made up of 70% water, while fat is only 22%.  Water is responsible for transporting needed nutrients to the body’s cells and transporting the waste out.  This is why water is so important.  The levels of oxygen in the bloodstream are greater when the body is well hydrated.  The more oxygen the body has readily available, the more fat it will burn for energy.  Without the presence of oxygen the body cannot utilize stored fat for energy efficiently.  Not only will the body burn more fat when well hydrated but because the increased oxygen levels you will also have more energy.  A minimum suggested intake of water is eight to ten (8oz) glasses of water per day.  One may need to drink even more water which will be dependent on factors such as amount of physical activity and environmental factors such as temperature and humidity.  So lets hydrate and start drinking more...