Here we are, on our 9th and final week of this workout plan. How did you do? Did you stick with it? Were you on and off? It's ok if you were on and off, as long as you are still trying. Here is a quick breakdown of the workout. Start the clock and immediately do 10 reverse lunges in perfect form. When you’re done with the reverse lunges, go straight into jumping jacks until the clock reads 1:00 minute. Then move on to the next move. Do each move 10 times perfectly starting at the top of the minute, and finish out the minute with jumping jacks until it’s time for the next move. For the single-leg deadlift, do 10 on only one side (don’t change your standing leg during any set of 10 reps). Yes, you are supposed to do that whole thing five times. Every time you start the circuit over, switch your standing leg for the single-leg deadlifts. Make it easier: Reduce the number of reps you do for each move (try four or five instead of 10, for example). Try to do this workout 3 times this week! P.S. - If you need to jump start your weight loss, energy and nutrition, check out our Weight Loss and Nutrition Products for some great supplements that are safe, natural and effective! Did you stick with the 9 week workout plan? What kind of workout plans would you like to see?
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Did you know the simple act of stretching does a lot more than make you limber? It may help prevent injuries or even illness—all it takes is 10 easy minutes a day. If you a regular in the gym or you workout consistently, stretching is just as important as working out your body. “Flexibility is the third pillar of fitness, next to cardiovascular conditioning and strength training,” says David Geier, the director of sports medicine at the Medical University of South Carolina, in Charleston, and a spokesperson for the American Orthopaedic Society for Sports Medicine. In fact, flexibility can help your body reach its optimum fitness level, plays a role in injury prevention, and can even contribute to staving off conditions like arthritis and more serious illnesses.
When you stretch a muscle, you lengthen the tendons, or muscle fibers, that attach it to the bone. Having longer muscle fibers will help you increase muscle in size when you do your strength training. That means that a more flexible muscle has the potential to become a stronger muscle, too. In turn, building strong muscle fibers may boost your metabolism and your fitness level. Being more limber also make everyday activities easier on your body and may decrease your risk of injuriy. Common behaviors, like hunching over the computer, can shorten some muscles. That, along with the natural loss of muscle elasticity that occurs with aging, can set you up so any quick or awkward motion (jerk reaction to catch a glass before it falls off the table, for example) could stretch your muscles beyond their limit, resulting in a strain or a tear. Stretching may also improve your circulation because it helps increase blood flow to your muscles. And having good circulation can help protect you against a host of illnesses, from diabetes to kidney disease. Greater flexibility has even been linked to a lower risk of cardiovascular disease. A 2009 study in the American Journal of Physiology indicated that people age 40 and older who performed well on a sit-and-reach test (a seated forward bend that measures flexibility) had less stiffness in their arterial walls, an indicator of the risk for stroke and heart attack. How flexible do you need to be? The general rule of thumb is, you need to be as flexible as your lifestyle dictates. For example, if you are in the gym 5 days a week giving it your all but you can barely reach for your toes, that can be a problem. One of the most important things you can do for your body is regularly stretch before and after a workout. Otherwise, you could end up with an injury and lose all the gain from that time put in at the gym! To increase your flexibility, start with about 10 minutes of stretching a day, focusing on the major muscle groups: upper body (arms, shoulders, neck), back, and lower body (thighs, calves, ankles). Then, depending on how you typically spend your time, focus on specific stretches for problem-prone areas. So if you’re pretty at a desk from nine to five, you’ll want to give extra attention to your lower back and shoulders. If you’re on the move—picking up toddlers and bags of groceries —concentrate on your hamstrings and arms. The Ultimate Daily Stretch Warm up your muscles before you begin with a short walk or some jumping jacks. For each move, breathe out as you stretch and perform each movement in a slow and controlled form. As you ease into each stretch, you’ll feel the muscles relax a bit—that’s due to increased blood flow. Only move to the point of resistance; the stretch should not hurt. Be careful not to bounce, which can cause tiny injuries to the muscles. Complete the whole sequence here, designed by Emmanuel Durand, head coach for the Cirque du Soleil show O, in Las Vegas, and Angelique Janov, a certified Pilates instructor and a contortionist coach for O. It should take about 10 minutes. For Your Upper Body Especially helpful if you sit at a desk all day, need to work on your posture, or carry tension in your upper body. 1. Place your hands on the back of your head and gently push it forward with your chin tucked. Hold for five seconds. 2. Now place the heels of your hands on your chin, fingers pointing toward your ears. Gently push your head back. Hold for five seconds. 3. Rest your right hand on the top of your head and gently press your right ear toward your right shoulder. Hold for five seconds. Repeat on the other side. 4. Raise your arms and clasp your hands above your head; imagine lifting and lengthening your spine. As you bend to the left, release your hands. Grasp your right elbow with your left hand and pull it to the left. Hold for five seconds. Come back to the center and repeat on the right side. For Your Back Especially helpful if you are prone to lower-back pain or like to run for a workout.1. Lie on your stomach, legs straight and feet shoulder-width apart. 2. Place your hands on the floor under your shoulders and slowly lift your chest up. Hold for 10 seconds. 3. Come to a standing position with feet shoulder-width apart and pointed to the right. Lift the toes of your right foot off the ground, bend at the hip, and fold your body over. Hold for 10 seconds. 4. Come back to a standing position and repeat on the left side with toes pointing to the left. For Your Lower Body Especially helpful if you wear high heels frequently or like to run, walk, bicycle, or use an elliptical machine.1. Sit on the floor with your legs straight out in front of you. 2. Lift your right leg off the floor, holding it with both hands. Flex your foot and hold for five seconds. Lower and switch legs. 3. While still seated, bend your right knee and lift your leg. Pull your knee to your chest. Flex your foot and hold for five seconds. Lower your right leg and repeat with the left. Your weight and nutrition are just as important as keeping your body limber. Bodynista offers supplements to help you get back on track with weight loss, nutrition, and more! What is your favorite stretch? Bodynista Welcome to week 8! If you have made it this far, I am excited and happy for you! This workout is a lower body workout using squats, single leg deadlifts, and glute bridges. The intervals are short, so give it your all. You will perform the exercise for 30 seconds and then rest for 10 seconds. Start the clock, and do as many squats as you can — while maintaining perfect form— for 30 seconds. Then rest for 10 seconds, and do as many single-leg deadlifts as you can (again, with perfect form) for 30 seconds. Stick to one leg with the deadlifts for the full 30 seconds. Then rest for 10 seconds again. Finish up with 30 seconds of glute bridges. Rest for a minute or two, and then start all over again. You should do the whole circuit 10 times. Note: Every time you start the circuit over again, switch the leg you stand on in the single-leg deadlift. So you’ll be using only one leg for any 30-second stretch, but you’ll be going back and forth between legs for every circuit. Make the most of this workout by aiming to complete it 3 times this week. Go for a long walk on the off days. If you need to jump start your energy, try NRG or NutraBurst. If you need help shedding weight, try Iaso Tea, Resolution Drops, or Slim PM. Find more products that produce results in our Iaso Store. Make it easier: Add more time to your rest period (try 20 seconds instead of 10). Can you complete this workout 3 times this week? BodyNista
We all have been in a place where progress is great and then it suddenly seems to slow down or stop. This is commonly referred to as the "Dreaded Plateau". A plateau occurs when you stall on progress despite continuing to do “all of the right things,” usually including eating right, exercising properly, getting adequate rest, and such. Our bodies go from losing weight consistently to getting stuck at a certain number. Or we go from building muscle and getting stronger, to having a week or two where we can’t seem to lift anything heavier. When we work hard for something and don’t see progress, we get unhappy. First, before you are hell bent that you have plateaued, you have to ask yourself 3 very serious questions:
If it’s something worth doing, there will most likely be very hard work, and that’s why I want to share with you The Dip. We all hit plateaus in our lives and quests for health and happiness. In order to be successful with the task at hand, we need to grind our way through that low point (or flat point) until we can climb out and continue progress. Here’s a visualization of the dip: When you first start something new, quick progress is easy and everything is great because you see big changes. In the first few weeks of weight loss, everything is GREAT! The scale is moving, your clothes are getting looser, progress is exciting because it’s coming so quickly. Then, you might have a few weeks where you’re really trying hard and yet the scale stalls or increases. However, after a few months (or even years), the reward you get from your effort decreases and it seems like you’re going in the wrong direction. The same can happen with trying to build a running habit or trying to build muscle.
When we hit that dip/plateau where our hard work seems like it goes unrewarded, it’s easy to give up and say “I’m a failure.” Not true. We will all experience a dip when it comes to progress on things that are important to us. If we want to TRULY be successful, we need to anticipate the dip’s arrival so that it doesn’t completely derail us. So, how do we stay dedicated, focused, and motivated through the dip? How do we progress during the plateau when we feel like our hard work is a waste of time? What do we do when we feel like we are just spinning our wheels? FOCUS on your small wins, and always find a way to get a teeny tiny bit better. In order for us to get out of a dip or off a plateau, we need to find a way to make a small win every day. Here’s how you can crank out your own small wins and prove to yourself that you are still progressing when you are in the dip: 1) TRACK EVERY SET, REP, AND WORKOUT METICULOUSLY. For example, if you are stuck at 3 sets of 5 reps of 150 pounds on the bench press and haven’t been able to go up to 155 lbs for a few weeks, try 3 sets of 6 reps of 150 pounds. 2) COLLECT TINY WINS. It’s these tiny, small victories that can push us over the edge. Enough small victories and we can reach that tipping point, that end of the dip where progress continues again. 3) TRACK OTHER METRICS OTHER THAN THE SCALE.
If are stuck in a "dip", try adding a supplement to your regimen to help you jump start your results. BodyNista offers a great variety of all natural supplements that can help you with your weight loss efforts. Visit our Iaso Store or our Weight loss and Nutrition section. Other tips to get your body out of the dip are:
Remember, any sign of progress in any way is a step toward the “light” at the end of the tunnel. Are you experiencing a plateau? Did you find this information helpful? BodyNista Week 7 is here and so is the warm weather. How have you been holding up? Are you making progress? It is never to late to get started. If you need a quick and fast start, add some Iaso Resolution Drops, NutraBurst and Iaso Tea to your diet ASAP. These three will jump start your weight loss efforts but you need to also make sure you are working to eat right and get some kind of exercise into your life. If you cannot exercise, go for the Iaso HCG Drops. This workout is broken into two parts: PART A is squat jumps and side lunges PART B is jumping lunges and glute bridges For PART A, you do 10 squat jumps, 10 side lunge - repeat that eight times. Then you rest two minutes, and move ont to PART B: 10 jumping lunges, 10 glute bridges - repeat that eight times. *The goal is to try to do this workout 3 times this week.* Make it easier: Reduce the number of reps you have to do for each move per circuit (try four or five, or whatever you can manage). For the jumping lunges, do standard lunges instead (so no jumping). REST 2 MINUTESAre you going to give it a try? Do you have questions about our supplements or need some direction on what to consider? Click contact to reach out!
BodyNista Wow - we are are 6 weeks in to our 9 week challenge! How many are still with me? These workouts look simple, but you quickly feel the the challenge in the first couple of rounds. This week we are going to focus on the upper body; next week we will focus on the lower body. Each exercise is done in 30 second intervals with a 10 second rest, set timers accordingly. Start the clock, and do as many push-ups as you can — while maintaining perfect form — for 30 seconds. Then rest for 10 seconds, and do as many plank taps as you can (again, with perfect form) for 30 seconds, and then rest for 10 seconds again. Finish up with 30 seconds of walkouts. Rest for a minute or two, and then start all over again. The goal is to complete the whole circuit 10 times. Aim to do this workout 3 days this week. Make it easier: Add time to the rest periods (20 seconds instead of 10). Are you going to give this one a try?
BodyNista Many people suggest or believe that a slow metabolism is the reason behind weight gain and linked to being the main culprit. Is this the case, and if so, is it possible to rev up your metabolism to burn more calories?
It's true that metabolism is linked to weight, but a slow metabolism is rarely the cause of excess weight gain. Your metabolism influences your body's basic energy needs, it's your food and beverage intake and physical activity that ultimately determine how much you weigh. Metabolism is very important because it is literally the powerhouse of the body, providing energy to keep the body going. In fact, many science and biology dictionaries describe metabolism as a process which is necessary to sustain life. Without metabolism, living organisms will die, and errors in metabolic processes can cause health problems such as diabetes, in which the body fails to metabolize blood sugar properly. What is Metabolism? Metabolism is the process by which your body converts what you eat and drink into energy. During this process, calories in food and beverages are combined with oxygen to release the energy your body needs to function. Even when you're at rest, your body needs energy for hidden functions, such as breathing, circulating blood, adjusting hormone levels, and growing and repairing cells. The number of calories your body uses to carry out these basic functions is known as your basal metabolic rate — what you might call metabolism. Several factors determine your individual basal metabolic rate, including:
In addition to your basal metabolic rate, two other factors determine how many calories your body burns each day:
Metabolism and Weight It is easy and tempting to blame weight gain on metabolism, but this is true only in rare cases, such as Cushing's syndrome or having an under active-thyroid gland (hypothyroidism). Weight gain is complicated. It is likely a combination of genetic makeup, hormonal controls, diet composition, and the impact of environment on your lifestyle, including sleep, physical activity and stress. All of these factors result in an imbalance in the energy equation. Simply put: you gain weight when you eat more calories than you burn — or burn fewer calories than you eat. Increasing Your Metabolism 1. Drink plenty of water Drinking at least 6 cups of water a day will keep your body hydrated and stimulate your metabolism. Try drinking a big glass of water first thing in the morning. It will hydrate your body and kick your metabolism into gear after having fasted all night. 2. Get moving first Instead of going from bed to a seat at the breakfast table, try to get your body moving a little first. A 10 minute power walk or a little bit of yoga can wake your digestive system. This will prepare your body for your breakfast and kick start your metabolism. 3. Eat a substantial breakfast You should never force feed yourself but if you are in the habit of not eating in the morning, consider breaking that habit. You have been fasting all night and breakfast will provide your body the energy you need to be at your best. Aim to eat a high protein, low GI breakfast that is balanced and rich in nutrients. 4. Build up your muscle The more muscle you have, the more calories you will burn. Even the most basic muscles in the body require energy to function. So, the more working muscle you have, the more energy you need. Work on building your body’s lean muscle mass and you will improve the functioning of your metabolism. A quick trick to using muscle mass to burn calories if really building up your biggest muscles: legs and chest. 5. Improve your fitness High intensity cardio is the best way to elevate your resting metabolic rate. Don’t be afraid to push yourself outside of your comfort zone. For example, if you power walk regularly, try adding some sprints into the mix. Push yourself and you will notice the changes. 6. Drink green tea Green tea is loaded with antioxidants but it also makes for a great metabolism booster. The caffeine in the tea helps to stimulate the metabolism, heating your body and burning calories. While it is true that some people seem to be able to lose weight more quickly and more easily than others, everyone will lose weight when they burn up more calories than they eat. Therefore, to lose weight, you need to create an energy deficit by eating fewer calories or increasing the number of calories you burn through physical activity or both. What are your thoughts on metabolism and weight? BodyNista We are over half way through this 9 week workout series. Have you kept up? These workouts look simple, but once you start, the quickly become challenging. Along the way, I hope you have learned that you don't have to over think a workout. Getting your body moving and your heart rate up are the 2 key components. Focusing on really working your larger muscles will result in more fat burning because muscles burn fat and the bigger the muscle the more fat it burns. My goal with the weekly workouts is to give you a workout plan you don't have to think about, doesn't take a lot of time, and gets your body moving and your heart rate up. Plus, I want to give you enough information that you can comfortably get creative with making your own workouts. This workout as broken into two parts: PART A is plank taps and jumping lunges, and PART B is spider lunges and reverse lunges. PART A: you do 10 plank taps, 10 jumping lunges… and then repeat that eight times. **Rest two minutes, and move on to PART B.** PART B: 10 spider lunges, 10 reverse lunges, and repeat that eight times. Make it easier: Do regular lunges instead of jumping lunges (so no jumping). Reduce the number of reps per move if you need to (four or five per round, instead of 10). What do you think about this workout?
BodyNista Thursday is here, and I want to share with you some amazing testimonials of people who decided to put their health and life first. It is easy to wait until "tomorrow", but tomorrow never comes. Before you know it, you look in the mirror or your at the Dr. and you don't know how or what the hell happened. I have been there. It is a struggle. We are a culture that thrives on having toxic delicious food for gatherings, celebrating over beers, rewarding ourselves with sugar. Life would be boring without that kind of excitement, right?! If you are overweight, on medications, or just know you need a healthy door to open somewhere, check out the products we offer from Total Life Changes. Otherwise, you may be in your current situation January of 2017... again. Take a minute and read how these amazing people changed their lives with our products. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. Hello.... my name is Ricardo Diaz, I want to share with you why TLC??? Let me tell you that at the beginning I was very skeptical about this product. I was tired of all these companies that I have tried before, and never worked for me, so I decided to try this products, since I had nothing to lose, my Doctor told me, I had to change my way of eating because my kidney where starting to fail, and close to have dialysis. I feared for my life. So I started to take the Iaso tea, Chaga, Gano, and Nutraburst. This are the products that I had to take because of my Diabetes type 2. On my second week I noticed some thing different in my body, my legs we're not getting numb and swallowed no more, because every time I would sit down, within minutes my legs would get numb, No more numbness... My kidneys are doing Amazing!! My Doctor couldn't believe that my kidneys are doing great. My health results came back to normal. I change my bad habits. TLC was my boost to change my bad habits. First of all I would like to thank GOD for giving me a second chance to live. Second thanks to this Magnificent or should I say the best company TOTAL LIFE CHANGES, and Mr Jack Fallon for its amazing natural products that changed my life, I have lost 72 pounds in 5 months,and my Diabetes is normal and am healthier!! thank You TLC!!! -Ricardo- Hello..... My name is Griselda Chavez, I want to share with you this stage of my life in which I found this beautiful company Total Life Changes!!! I bought 2 PACKETS OF IASO TEA AND IN JUST 2 weeks I lost 10 lbs. I said, wow, this product is a marvelous! And that was just the tea, I kept trying out the other products, I started to take nutraburst, black coffee and I lost yet another 15 lbs. My next step was to take the hcg drops and until now I've lost 35 lbs in just 3 and a half months. My goal was to lose 50 lbs and I still need 15 more. My Health is so good I feel super full of energy. It gives me a lot of happiness and excitement that people look at me and say “Wow, Gris, you look so good!” I give thanks to God that this company exists, and for putting people in my path that showed me the way to get to know these wonderful products.... I'm a housewife, I do part-time TLC, mom of 4 children, I work from home and daily I generate from $ 50 -$ 100. Thanks to my sponsors for teaching me to take my business with TLC..... From the bottom of my heart, thank you so much. Mr. Jack Fallon. God bless you for creating these wonderful products. I love TLC. ~ Gricelda Chavez ~ Iaso Diva Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page. Tomorrow heading to Winter Park, Florida. I'll be graduating this Friday from Full Sail University with my BS Degree in Internet Marketing. Remember my goal was to get to 150 by the 25th and to get into my Pink dress. I'm still four pounds away from it, so I got my dress and slipped it on over my head. Yeah!!! I love God and I love my TLC products that really work. On Friday morning, I will reach my goal of 150 so be on the lookout for my pic. Lisa James - Muskegon, MI If you have the desire and a problem, we have a solution. Connect with us at contactbodynista@gmail.com or comment on this post and we will take it from there. Are you ready to make a change? BodyNista Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss products from Total Life Changes to get you into the body you deserve and help you take your life back. Check out testimonials from people who have used Total Life Changes products. Shop for your new body by visiting our Total Life Changes Store Page.
If eating healthy and getting regular exercise hasn't been part of your normal lifestyle for a long time, it is very easy to get discouraged and give it up when your trying to get on that bus. Eating well (most of the time) and getting regular exercise is a part of me because I have been working on this for years. Even I fall off the bandwagon, especially with food. And, if I go on vacation, it is super easy to not workout and makes getting restarted SO MUCH HARDER. But I do it and I am thankful for the grit.
I certainly have my own ways of staying motivated, but I want to share some tips with you to help you stay motivated on your health and wellness journeys. 1. Take a one month challenge One of the best ways to get yourself moving again is to sign up for a challenge! Lots of gyms, studios and boot camps offer one month challenges. Once you’ve completed the challenge, you will be right back in the swing of things! 2. Commit to five minutes If you can’t get yourself excited over spending 30 minutes on the treadmill, make a deal with yourself — commit to 5 minutes. Some movement is better than no movement and in all likelihood, once you hit the 5 minute marker, you’ll keep going. The trick is just getting started. Give yourself 5 minutes, and see where it goes. 3. Remember how good it makes you feel Sometimes, we forget the outcome of our workouts. We get so focused on the effort, we forget the post-workout euphoria. When was the last time you actually regretted doing a workout? Refocus your thoughts. Forget the sore muscles, and remember your how amazing you felt. 4. Schedule it It is to EASY to find reasons not to workout. Schedule it! Write your workout into your day planner or mark it on your calendar. Don’t schedule it for a time when you know something else is likely to pop up. If you don’t normally have time to run to the gym on your lunch break, don’t plan to do it at that time. Make time when you aren’t likely to get sidetracked. If you know you are going to have a busy day, commit to a short HIIT style workout. There is time when you make time. 5. Prepare your gym bag Having your stuff ready to go is a great way to make sure you don’t let yourself off the hook. For those who prefer morning workouts, this ensures that once you wake, you can grab your bag and just go. If you hit the gym after work, keep your packed bag beside your desk. It will act as a reminder and prevent you from backing out. 6. Just start with something easy If it has been a while since you’ve felt any motivation, start with something simple. There is no sense in taking on something complicated and overwhelming. Go for a light jog or a brisk walk around your neighborhood. Once you start with something small, it will be easier to take on the bigger tasks. Before long, you will be once again committed to your healthy habits. 7. Get an exercise buddy This is my best way of staying motivated - finding a workout buddy. Having a friend, family member or co-worker to sweat with will help to keep your motivation high and ensure that you stick with the routine. A buddy will help you push yourself harder and give you a reason to be accountable. 8. Don’t just think gym Being healthy is about so much more than just going to the gym. Find ways to mix things up. Find ways to include the things you love doing! If you love to take nature hikes, do it. Join a sports team at the office. Run on the beach. Being fit can include having fun! 9. Do it for yourself, not anyone else Your fit and healthy lifestyle has to be about making yourself feel better, boosting your confidence and being the best version of yourself possible. It has to be done for you and not for anyone else. Don’t make these changes because you believe you are supposed to look a certain way, don’t do it because you want to be ‘more attractive.’ Do it to make yourself healthy. When you workout, you will know that you’ve done something good for yourself and you can truly take pride in that! 10. Results Seeing some kind of result from your effort will definitely keep you going. This is why it is important to pair healthy eating with your fitness efforts otherwise you will not see the fruit of your labor. BodyNista offers great, all natural supplements from Total Life Changes to help you boost your results. Iaso Detox Tea will clear your body of toxic sludge and help you lose weight at the same time. Slim PM will turn your body into a fat burning machine while you sleep. Techui will help you build muscle faster. NutraBurst will give your body all the vitamins and nutrients you need to stay healthy - it is is equivalent to eating 10 salads. These are just a few, click here to see more. Being fitter and healthier you doesn’t happen without a consistent effort and habits aren’t formed overnight. Once these things are routine again, you won’t even have to think about it! How do you find motivation after time away from working out? BodyNista |
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