Tag Archives: personal training

Diet and exercise by Paige Johnson

Hello, dears!

Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.

“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.

What Are You Eating?

The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension.  Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.

However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:

  • Vitamin C – boosts iron absorption, enhances immune function, promotes healthy gums, resolves to bruise (citrus fruits, cantaloupe, mangos, kiwis, pineapple, strawberries, leafy vegetables, asparagus, avocados)
  • Vitamin A – prevents cell damage, heightens infection resistance, maintains skin of gastrointestinal and respiratory tracts (apricots, carrots, sweet potatoes, pumpkin, yellow squash)
  • Vitamin B-6 and B-12 – vital for central nervous system, essential for the metabolism of amino acids and protein synthesis, improves immune system function (dark green leafy vegetables, legumes, nuts, seeds)

As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.

Get Moving

According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.

Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.

As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.

Jordan´s Breakfast Club Notebook

Hello dears!

I have an exclusive workout for you today. As you know,  I´m a proud member of Jordan´s Breakfast Club. Last December, I had an interview with the Jordan Marketing Director to give them feedback. She told me that new version would be available next autum, but I received it on February!

Club´s workouts are delivered via Facebook Messenger. I have used Facebook for training before, but I like Evernote better. So, I copied every message and workout as a note, adding my own little extras.

Jordan Club Notebook

The notebook with all the workouts is public and you can find it here. No downloads or info required.

I think between Facebook and Evernote´s version is you can easily record your times, reps, etc. Then you can easily access this info anytime. Facebook messenger is not the best to do these things, or that´s my opinion.

Also, you can easily contact me if you need help or support 😉

If you want to improve your stamina, quickness, and strength, this is your workout.

If you desire an exclusive world class workout, this is it!

If you Love basketball and want to train like a Pro, what are you waiting for?

If none of the above, I would love your opinion anyway 🙂 Visit the notebook and let me know what you think 😉

Single leg V-up

The single leg v up will help you build up the strength and coordination for a clean full V up. We all want a strong core, right?

Lay on the ground with your back flat to the ground and your arms and legs pointing straight up. At the same time, slowly lower your legs towards the ground.

Raise your arms above your head so that you end up in a banana-like position.

Exhale and raise both arms and one leg at the same time.

Don’t go too fast on these, you want to make sure you’re really using your core strength and not just relying on momentum to get your legs up and down.

Inhale on you way down and repeat, switching legs.

Available free workouts:

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

Sync here:

calendario-insertado

Push Throughs with Resistance bands

A cool exercise for your core!

Anchor your resistance band at the bottom of the door.

Lie on your back with your knees bent, in a crunch position and grab the handles and keep them just above your stomach. Make sure that you’re in a position where the resistance band is straightened out.

Exhale and push the band towards the center of your thighs. As you do that, lift your shoulders and head off the ground. This step is all done in one motion.

Inhale as you return to the original position. Repeat.

Full workouts:

calendario-insertado

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

Alternating shoulder tap plank

This exercise strengthens and tones the abdominal muscles and lower back. It requires no equipment and little space. This is one of many variations you should try.

From a standard plank position, reach your right hand to touch your left shoulder. Put it back down and repeat with your left hand tapping your right shoulder.

Do not let your hips sway side to side as you move.

Full workouts:

calendario-insertado

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

Resistance band Shoulder press

The shoulder press is a very commonly used exercise which can be performed with dumbbells, a barbell, band (as shown here), or a resistance machine.

Anchor your band at the bottom of the door.Grip a handle in each hand and stand up straight. Keep your back and head straight, and your chest up.

Bend the elbows and position the hands just above shoulder height.

Exhale and push your hands above your head, straightening the elbows.

Inhale and slowly return to the starting position.

Add my full routines to your calendar:

Strength training: two different routines to make your muscles grow.

Fat loss: Six training circuits to help you lose those extra pounds.

Quick fixes: Easy routine to take care of your back after a hard day of blogging.

calendario-insertado

Triceps Pushdowns, Reverse Grip

This exercise is great to work your triceps. At home, we use the resistance bands instead the cable machine.

Stand facing the cable machine. Position the cable attachment at a height above your head. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width.

With your feet hip-width apart, brace your abs to stabilize your spine. Keep your torso aligned and pull your shoulder blades back and down.

Exhale and straighten your elbows, pressing the handle/rope down toward the floor in a slow and controlled manner.

Continue pressing until your elbows are straight but not locked. Pause briefly.

Inhale and bend your elbows to start position. Stop the movement when the elbows begin to drift forward. Repeat.