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Are Your Arms Ready For The Summer?

Summer time looming is definitely motivation to make sure your arms look sexy and toned.  Feel confident while wearing tank tops, halter tops and bathing suits.  Follow the workout below and you will be on your way!!

Perfect Arm Program:

• 10 pushups
• 21's Bicep Curls (7 full bicep curls, 7 curls 1/2 way up, 7 bull bicep curls)
• 10 Shoulder Presses 
• 10 Tricep Dips 
• Sit on a chair with hands next to you, slide butt off of the chair leaving hands in place, bend your elbows to 90 degrees while lowering your butt towards the floor (without touching).  Use your triceps to push you back up with arms straight - this is 1 tricep dip.
• 15 standing Back Rows: 
• Stand with feet shoulder width apart.  With dumbbells in hands, bend forward from the waist holding the abdominals in and keeping your back straight.  Make sure your shoulders are back and down (not up by your ears) with arms extended out and down towards the floor.  Focus on using your back muscles as you bring your elbows up (like trying to elbow someone behind you) then extend your arms back towards the floor - this is 1 row.
• 15 Lateral Shoulder Raises:
• Stand with feet shoulder width apart.  With dumbbells in hands by your side (palms face in towards your thighs.  Focus on using your shoulders and raise your arms up and out to the side (making a "T") with your palms facing the floor - that is 1 shoulder raise.
• 10 Pushups
• 15 Tricep Extensions:
• Stand with feet shoulder width apart.  With dumbbells in hands, bend over from the waist keeping the back straight and shoulders down.  Keeping the arms pressed to your side, straighten the arms from the elbow until extended straight behind you. Return arms to the start position - this is 1 extension.

Repeat this program 3 times.  These exercises would go great with your favorite cardio workout!

Benefits of Squatting!

Doing squat exercises are a complete lower body workout. If squats are done correctly,they will work the major muscle groups of the butt, hips and thighs. Squats are a very versatile exercercise - they can be done anywhere with or without weights or other equipment.  The following are some benefits of doing squats:

• Tones the legs: squats work the quads, hamstrings, and calves - these muscles are responsible for toning and strengthening the legs. Do the squats slowly to intensity the exercise!

• Lifts the butt: Squats are the PERFECT exercise for the glutes which help tighten and lift the butt! To intensify this effect, give the glutes a squeeze when returning to a standing position!

• Strengthens the core: Squats engage the core muscles (abdominals, hips, back).  These muscles are responsible for stabilizing the body during the movements of the squat.  Squats can help to tighten and you abdominals resulting in a flatter abdomen and stronger lower back.  Keep you abdominals tight while squatting to increase this effect!

• Increases Flexibility: Squatting increases flexibility in your joints.  The ankles, knees, hips and lower back are all used while squatting.  Use proper form (below) to avoid injury.  You should not feel any pain in these areas while squatting.

HOW TO SQUAT:

1. Stand with your feet hip width apart.
2. Tighten and pull in your abdominal muscles.
3. Lower your body as if you were going to sit in a chair. Keep the motion slow.
4. Stop when your legs are parallel to the floor.
5. Stay in this position for a few seconds.
6. Now press down onto your heels and slowly rise back up to a standing position.

** Use a chair behind you until you feel comfortable. Start with sitting in the seat then gradually start to brush the chair with your butt.**

Want to increase the difficulty? Add weights!

• Try holding dumbbells at shoulder level or a weight bar across your shoulders.
• You can also use one dumbbell - hold it in front of you with both hands while squatting

**It is especially important to use proper forms while squatting with weights. Make sure to keep your knees aligned with your feet and do not squat lower than the point where your thighs are parallel to the floor.** 

Squatting is a lifestyle exercise! You squat anytime you pick something up from off of the floor or take a low seat. Pressed for time to exercise?  Anytime you go to do those things,  take the opportunity to do 10 squats a few times a day!! 

I'M POSSIBLE!

The first step in any fitness regiment is believing in yourself and your goals!

Operation: Get Healthy!

You CAN Do It!

Lifestyle changes are extremely difficult and sometimes terrifying.  Give it everything you've got and things will have no choice but to work in your favor!  Know that you are doing your very best every day no matter what!

Sleep your way FIt!

Being "Fit" consists of 3 components.  Eating right, exercising and getting plenty of rest.  Rest means sleep :)  Something most of us don't get enough of and take the benefits for granted. Sleep is important to your overall health and plays a huge role in your fitness regiment.

Sleep allows the muscles to repair and rebuild.  When you work out, the muscles are breaking down - this is not a bad thing  but these muscles need rest to recover properly. While sleeping, your muscles get more blood and oxygen to help in the rebuilding process.  Continuing to work out and not get the proper rest could result in injury.

Some recent studies have shown that lack of sleep can cause weight gain.  GASP! Exactly.  There are two hormones that are at the source of this study, ghrelin and leptin.  Ghrelin is the hormone that tells your body when to eat.   When you are sleep deprived, you have more ghrelin.  Leptin is the hormone that tells your body to stop eating. When you are sleep deprived, you have less Leptin. So....more ghrelin plus less leptin equals weight gain.This is bad because you are eating more and your metabolism is slower when you are sleep deprived.  In turn, good sleeping habits (7.5 hours of quality sleep a night) can help you in your weight loss efforts. YAY!

Bottome line: If you want to get your body in fit and healthy shape, get in bed at a decent hour and get your Z's :)