The women's fitness blog

One of the largest problems with those suffering from nerve diseases and disabilities is keeping up circulation. Because walking let alone, more strenuous exercise can be painful, even dangerous because of the impact involved, these people end up living very sedentary lives. Eventually, limb loss may ensue due to circulation problems. Fortunately, resistance band exercise can be used by these previously sedentary people. A few stretches go a long way to keeping the blood flowing through limbs.

The best part of resistance band exercise is there is virtually no impact. Multiple Sclerosis patients who can barely walk utilize resistance bands to keep the blood flowing through their legs by doing a few stretches with the band wrapped around one of their feet.

Resistance Band Exercise can also be performed by the very large. For the obese, exercise can be nearly impossibly and terribly daunting. A light, convenient resistance band can be used with little to no impact and without moving all parts of your body or supporting your own weight.

For the elderly, walking and swimming are always recommended. Though these are fantastic cardiovascular exercises, it is not really toning ones' muscles. Of course an elaborate home gym is not the right solution for an elderly person. They need the convenient, fun, and simple strength training that these bands can provide. Because there is virtually no set up and certainly no assembly required, any person can get their muscles toned up with a bit of colorful resistance training regardless of age.

Resistance Band training can increase in difficulty as muscle mass increases. Exercise bands are inexpensive; there is no large financial commitment. The intensity of resistance band exercise is only dependant on your ability; as your strength improves resistance bands allow you the flexibility to increase the intensity of your workout accordingly.

Children can even participate in a resistance band program to tone little muscles and inspire growth. It is a fun little quick exercise that can hold the attention of even the most rambunctious child. There are so many exercises that may be conducted with resistance bands that boredom is never a factor. Coaches have even begun to implement resistance band usage in sports to increase their players' flexibility and endurance.

There has been resurgence in the popularity of isometric exercise due to its use in physical therapy. Those that do not have a great deal of joint flexibility or cannot stress a muscle too much are recommended to use resistance bands in their recuperation. Physical therapists recommend and apply resistance band training in combination with isometric exercise to help patients reach their maximum range of motion, flexibility, strength, and endurance.

Resistance band exercise not only provides for excellent muscle build up, but it definitely increases one's flexibility and range of motion. For those suffering from any movement impairing disabilities, band exercise can ease the discomfort and improve upon one's limited range of motion.

Implementing a resistance band exercise program is by no means a cure all system. It must be combined with healthy eating and mild aerobic exercises in order to achieve total physical fitness. However, combined with these two aspects, resistance band exercise can assist in toning muscle, burning fat, and increasing overall health. Once you have acquired your resistance band, exercise as much as you feel comfortable doing to see the pounds fly and the muscles build.

Labels: isometric, resistance band

It's inevitable that a pregnant woman will gain weight. Some lucky women manage to lose all the weight again afterwards. For other, the extra weight seems almost impossible to get rid of.

It's a sensisble idea to talk to your doctor about this during your pre-natal check ups. However, considering the hormonal craziness that pregnancy brings, the bizarre urges for all sorts of foods, and the significantly decreases exercise that a pregnant woman can carry out, it's not always easy to follow this advice.

That brings us to the crux of the matter. How do you lose the extra flab?

You may be eating lots of so-called "comfort food" to deal with stress or sad feelings, sometimes called post-natal or post-partum depression. This is completely normal, and best of all, it's treatable - so you don't need to allow it to take over. Have a chat with your doctor if you're concerned.

Planning to breastfeed? Getting nutritional advice from your doctor would be a good idea. Happily, nursing your new baby may actually help you lose the extra pounds - but make sure you don't short-change the baby (or yourself!) by going on a fad diet.

Get back into your daily routine as soon as you can. Don't over do it, of course, but start moving again if you tended to sit a lot during your pregnancy. When it comes to health and exercise, bad habits can easily creep in.

To help you get back into walking for exercise, think about getting a front carrier or sling so you can take your baby with you on short walks through the neighborhood instead of always putting him in the stroller. The baby will enjoy being close to mom, and you'll have more fun, too.

Since you now have a new family, it's a good idea to learn as much as you can about healthy eating, so all of you can feel your best and be as healthy as possible. If you've slipped into sloppy eating habits during your pregnancy because cooking right just seemed like too much trouble, now is the time to snap out of it and put those veggies back on the menu.

Eat a big salad at the beginning of every meal, and make them fun - with lots of variety and taste - so it starts to become second nature. Be sure to always have more vegetables on your plate than anything else, as well, because that way you'll be able to fill up without the carbohydrates and calories in bread, pasta, red meat and sweets.

The one thing that will be the most helpful to you is to remember that the way you eat now will influence your new child's health for many years to come. Many people have discovered that they have a hard time losing weight until they realize their own eating habits may be hurting their kids.

Doing something for yourself might feel like a waste of time, or too much work, (especially if it means cooking a real meal instead of ordering a takeaway), but doing the same thing for people you love is fun and gives a real sense of satisfacion. Of course, your baby wont be eating those veggies for a while, but you'll want to get in the habit now.

You'll probably discover that it's easier to stay committed to your baby's health than your own. It's just human nature. Fortunately, good eating habits help both of you stay healthy, and it will help you lose weight.

If your baby grows up in a household where natural, healthy food is always on the table, and where treats are only given only on special occasions, your child will grow up strong and healthy. If you take the time now to learn how to eat right, you'll naturally lose your that extra weight and your whole family will benefit from your healthy habits.

Labels: pregnancy, weight loss

It's almost time for your wedding. Just a few months, or even weeks away. So take some time now to plan your fitness plan so you'll look your best on that big day.

How, you ask? If you want to look your absolute best on that precious day - start with your wedding fitness plan right now.

To get the most from your fitness plan you'll need to combine 5 elements:

1. Supportive Nutrition

2. Resistance Training

3. Cardio Training

4. Mental Training

5. Social Support

1. Supportive Nutrition

Eating the right foods to support your weight loss and toning efforts. You don't have to make a science out of it. Just eat 5 or 6 quality meals with lean proteins, fruits, vegetables and healthy grains here and there and you'll quickly look your best for your Wedding.

2. Resistance Training

Any form of exercise that adds an external load on your muscles. That load can be your body in the form of squats, push-ups, sit-ups, or it can be dumbbells. A few times per week for half an hour is enough to get your body in better shape for that wedding dress.

3. Cardio Training

Any moderate activity that raises your heart rate for 20-30 minutes. Swimming, jogging, sports, hiking, or any other activity you enjoy. This will help condition your heart and burn extra calories helping to trim off body fat for you wedding.

4. Mental Training

A significant portion of wedding fitness is purely "mental". Keeping yourself motivated to stay on track and continue to make progress no matter how discouraged you may get. Staying on track and making continual progress toward your goal, knowing that as long as you keep making progress you will reach your goal and look fabulous on your wedding day.

5. Social Support

Whether it's from friends, family, a coach, church or your neighborhood women's group, research shows that programs which include social support always have better outcomes than those without.

Why is social support so effective - one word, accountability. In one study participants in a fitness program were 22 times more likely to stick with it when held accountable through weekly contact.

When stress and other pressures of life are dragging you down, you can look to your social support members for that extra boost of motivation. If your family and friends aren't there for you when you need it most, getting some help from a qualified fitness professional may be just what you need. A great friend of mine uses these 5 techniques to help fitness models and others achieve better bodies.

The most important thing you can know - you need to get going right away and use your time wisely. It may take you 10, 20 or even 30 weeks, depending on where you're at right now.

Aim for 1-2 pounds of "fat loss" per week. Now mind you this isn't "weight loss". Nearly anyone can lose pounds on the scale (although this is not fat weight). That's not what you're after. That will just cause you to look like a skinnier fat version of yourself.

Losing fat will help reveal your shapely figure so you can look lean, toned and sexy in your wedding dress.

If your end goal is to drop 10-20 pounds then aim for between 5 and 10 weeks to allow plenty of time to safely drop that weight.

Remember, this is a once in a lifetime event - your Wedding. Just ask yourself, "how do you want to look on your wedding day". Figure out that answer and do what it takes.

If you need help with your wedding fitness or nutrition plan, hiring a Fitness Coach or Personal Trainer can be just what you need to kick start your program and guarantee your fitness success.

Get started now and expect results! And when your wedding day comes you'll jump with joy about how your body looks in your wedding dress.

Article Source: http://physicalfitnessarticles.net

Labels: Wedding

Just when you start to sit back and think that all the old archaic myths, are startin' to die off, they seem to spring back to life and surprise you.

This is one that I heard from a client the other day, as was told to her by a family member and a by a friend, all on the same day.

It goes something like this:

"Protein has too many calories"

or

"I don't want to bulk up"

or, lastly

"Protein powder will make me fat"

These three myths are generally used as objections to the guideline of consuming 1gram protein / 1 lb bodyweight

First let's took a look the calorie issue, a scoop of protein powder generally has between 80-120 calories per scoop.

Here are some food items that someone may likely be already eating that this could equate to calorically:

-1/2 of a banana

-1 slice of bread

-1 of those little 100 caloric snack packs

-1/2 of a 20 ounce bottle of regular soda

As you can see the bang for the buck as far as quality nutrients are concerned is by far and away on the side of that 1 little scoop of protein.

(While we are on the topic protein a preferable, the source of protein powder is one of the many versions of whey or casseinate protein powders available. They are simply of higher quality, generally taste better, and are more usable by the body than the soy versions)

On last 'food for thought' moment with this first statement, carbohydrate and protein carry the exact same calorie amount per gram.

Next, let's take a look at the myth of protein causing one to become bulky. Let's look at if from a couple different angles.

First let's define 'bulk' I think we can safely define bulk as taking up more space or becoming 'larger' by volume.

It is also accurate to say that fat takes up a lot more space than lean muscle tissue.

Thus the fastest way to gain 'bulk' would be to stop/reduce exercising and increase/or even maintain nutritional intake.

If you take a look around you'll see that most Americans have a pretty good handle on the 'bulking' aspect, we're not so good at the lean muscle part.

There is no relevancy of protein to 'bulking'

While it is true the protein is critical for maintain and building lean muscle; which is exactly what we hope will happen, because muscle is metabolism.

If your thought process is that you will through the simple act of consuming protein gain mounds and mounds of muscle miraculously, you have sorely misled.

Either that or I need to find some of that 'miracle protein powder', I wouldn't mind not having to do any work and have muscle appear on my body through the simple act of drink protein powder.

If you are a woman who is 30, 40, or even 50 yrs old, you have nothing to worry about.

Packing on the muscle, and turning in Arnold Schwarzenegger's twin sister is not likely to happen, if it was there would be plenty of 25yr old testosterone soaked males that would be loving life as an Arnold look-alike.

The short story is: if putting on heaps of muscle were that easy a lot more males would have some.

The real hang up most individuals have with all this is that they are being asked to significantly change one of their most closely held, highly engrained habits of being emotionally and physically attached to carbohydrate.

They are being asked to perform a caloric swap between carbohydrate and protein in order to get their protein intake up to appropriate levels, many people especially women may need to up their protein intake 50%-200% depending on their current status.

What does this look like by the numbers - take a 160lb women (which just happens to be about the weight of the average American woman.)

She is likely only taking in 40-80 grams of protein per day not good.

She needs to be in the 160 gram range.

What does this look like, well let me give you a couple instances of what this might look like in the real world.

(these are only example to show you what this might look like a daily scale.)

It could be 8 scoops of protein powder containing 20grams of protein per scoop.

Or

It could be 4- 4 ounce chicken breast (about the size of your out stretched hand per day. Or a variety of other animal source lean proteins.)

The goal of this article was to crush one of the long held myths in fitness and to shed some light on how truly valuable protein is in the quest for leanness.

If you work on breaking some of your old habits and work on getting your protein content right.

A new leaner body will thank you.

Article Source: http://physicalfitnessarticles.net

Labels: protein

Many women who hit the gym have a secret goal they don’t normally tell you. A lot of women want to know the type of exercises required to add a little bit of mass and strength to their chest, in hopes of preventing gravity from taking it’s course.


A weak back and tight chest muscles can result in poor posture in women. An improved posture, however would create the illusion of a firmer and larger bust. But whatever the reason, it is quite easy to exercise the chest to achieve this.

Well, to save you from the embarrassment of having to ask that question, here are a few pointers that may prove to be useful. Basically, any chest exercise will help, but women may want to consider the following for a more ‘uplifting’ result:

1. The most popular mass builder is the bench press (which I don’t see enough women doing at the free weights area). The machine chest press works fine too, but free weights do have their advantages in terms of adding variety to a dull routin and effectiveness, especially if you’ve been dependant on machines for too long. As intimidating as it may look, this is not a ‘men-only’ exercise. Try the bench press with either barbells or dumbbells.

2. Ensure you also include inclined presses into your chest workout. If you’re female, inclines help to keep your chest up and if you’re male - it will keep you from looking like you have man boobs!

3. Try the Butterfly:
- Lay on the bench/floor/flat ground and hold the weights to your side in your hands when you lay down.
- Now, lift the weights as if you’re trying to meet your hands over top of your chest (imagine you’re hugging a tree trunk, which means don’t bend your elbows too much)
- Hold the peak contraction at the top for a few seconds then return to the start position fully in control of the weights, and repeat.

Be persistent, train hard, keep your diet in check and the results will show. Nobody said it would be easy. Then again, you could always opt for surgery. Ouch.

Labels: breasts, chest, firmer breasts

The old theory was that cellulite was caused by toxins building up under the skin but that's probably not true. It's more likely to be the result of poor skin structure, causing the fibre to split. This means fat pushes out through the holes in the fibres creating that lumpy effect. In other words, your bottom is rather like and old mattress with the stuffing sticking out!

Chances are the problem is genetic and lies with the X chromosome (only women have this which would explain why men don't get cellulite; it could also be partly down to the fact that women have naturally higher body fat than men). While all this may mean cellulite isn't your fault, reducing its appearance is within your control. So without further delay:

Our top ten ways to control and manage cellulite.

1. BODY BRUSHING

Some experts claim, this is the key to total cellulite removal, saying, it helps speed up the lymph system to remove toxins from the body. Of course, it depends on the whole cellulite/toxins theory, but as an active lymphatic system helps improve your skin anyway there's no harm in trying it. For the best results dampen your skin then use a firm - bristled brush to stroke each limb briskly in the direction of the heart. Do this twice daily, but be careful- applying perfumed products directly afterwards can irritate. Wait at least half an hour before using any products.

2. DIET

Many different eating plans claim to beat cellulite but there's no miracle cure - eating watermelon for three days won't make your thighs dimple-free.

Instead the best anti- cellulite diet is rich in, fruit and vegetables. It's low in fat (about 25 per cent of your daily calories should come from fat - that's around 50 grams a day). It's low in toxins like, caffeine, nicotine and alcohol. Drink, at least two liters of water a day. Choose protein wisely. Avoid-red meat. Opt for chicken, or best of all, fish. Limit eggs. Limit sugar, salt and spices. Substitute with herbs and seeds. Give up smoking- it hampers circulation. Well-cooked pulses such as lentils, mung beans, red kidney beans are good sources of fibre.

3. EXERCISE

Not only does exercise, burn the excess fat that can cause cellulite, it also increase blood flow to the surface of the skin and this plumps the skin making it less noticeable. For the best results you need to do 30 to 60 minutes of aerobic exercise, four to six times a week. Weights also help as they firm the muscles under the skin which helps disguise cellulite. You should notice an improvement in six weeks.

4. MASSAGE

Massage is supposed to speed out the circulation by kneading the cellulite areas, and is also supposed to help break down toxins and fat. Certainly the, only approved treatment for cellulite ( entomology ) use rollers to squish and squash the skin, though the pressure used is more intense than you'll ever manage on your own. If you have the time, try it. Using your moisturizer a cellulite cream or detoxifying massage oil, spend five to ten minutes on each area rubbing, rolling and pressing the cellulite.

5. CREAMS

The most important ingredients in cellulite creams now are those called phosphodiesterase inhibitors. In plain simple english these stop production of the enzyme that leads to fat storage in our body and so cause the dimples to shrink. Many ingredients have this effect including, caffeine aminophylline theophylline, kola nut and guarana. Along side these are ingredients like, menthol or butcher 's broom which helps dilate blood vessels increasing circulation in the area- gingko, biloba which is said to firm the skin and lemon and fennel which helps detox the body and repair skin. Apply the cream two hours after eating or one hour before meal. Your body will only burn fat when it has none in the bloodstream.

Whatever happens, don't expect any improvements for six to eight weeks and don't expect the cellulite to disappear completely the creams only, ever promise to reduce it.

6. MOISTURIZERS

Plumped out skin shows cellulite less, than dehydrated skin, so it's a good idea to incorporate body lotion application into your daily regime.

7. SUNSCREEN

Cellulite gets worse, as collagen and elastin levels decrease in the body. Making a regular use of sun protection will slow, that decrease and add moisture, too.

8. FAKE TAN:

The darker your skin, the less noticeable cellulite will be, as the shadows caused by the dimpling will be less obvious. Also read, Tanning: for a natural golden appearance.

9. SALON TREATMENTS

Cellulite treatment offered at salons includes, a list of body wraps, ultrasound and electrotherapy.
Body wrap treatments may include exfoliation, pressure-points massage with algae or clay based creams or gels, plus a firming seaweed body mask that targets hips and thighs. Five to eight treatments are recommended.

Ultrasound, on the other hand is a medical method of breaking down fatty deposits, kidney and gallstone. Sound waves penetrate tissue, causing fat cells to oscillate a million times per second. The mini-internal massage breaks down fat ready for removal by the lymph. Although, noticeable results are claimed after three treatment, but 10-12 are recommended.

Electrotherapy involves the use of two types of electric pulse (Faradic and galvanic), which can be used individually or combined to tone tissue and help break down cellulite. In case of Faradic current, electrodes sheathed in fabric or plastic pads are strapped to the muscles. When impulses are sent to the electrodes, the muscles automatically contract. In this way the muscles are progressively toned. The Galvanic current on the other hand, alters the skin's resistance barrier and pushes moisturizing and fat-dissolving treatment formulas in deeper. Metal probes or rollers move gently over the skin's surface, spreading the current along with the cream. Micro-current in form of galvanic current is used to tone flabby skin and leave it looking smooth, plump and "lifted."

10. CLINICAL SOLUTIONS

If you have tried everything and the cellulite still won't shift, cosmetic surgery may be the solution. Shed some weight first if you need to-for there are no couch potato's substitute for sane body maintenance. Results will vary individually and nor are they permanent.

Cellulolipolysis- Under this treatment, electrolysis-type needles are inserted just under the skin and attached to the electrodes. Weak electric current forces fat cells to burn energy by sheer resistance. Some bruising is inevitable due to needles. This has to done under strict medical conditions.

Mesotherapy- Air pressure and tiny sub-skin introduce droplets of thyroid-mimicking drugs (such asamino-phylline, enzymes, and vasodilators) to remind fat cells to burn energy. Circulation and lymph is also boosted. 10-15 sessions are recommended.

Liposuction- This is the final and most permanent solution to cellulite. A Cannula is inserted deep into the skin and the fat is sucked out. Up to 2.5 litres can be removed in one session. The surgeon move the cannula vigorously back and forth, and from side to side to generalize the suction and prevent furrowing- the technique's greatest drawback. Fat reduction
is obviously immediate, but it takes almost a year for the area to settle and show final results.

Finally, strengthening the skin fibres, plumping the skin's surfaces and breaking down the stubborn fat and toxins deposits, can help minimize the look of cellulite.

Labels: cellulite

Most of our lifetimes are spent at our work places. With all the other things that keep us busy in our free time, it makes sense to keep fit at work. Only a fit person can pay his/her full potential in work.


Sadly, most people are desk bound at work. We cannot all be postmen or women! Our bodies were made to move though. The more active the better. Giving our bodies the workout that they deserve also helps our minds to think clearer. So here are a few tips on how to keep fit at work.

Try some of the following tips to be fit at your workplace :-

- Park your car further away. You can also get off one bus stop too soon if you take the bus to work. Remember to wear comfortable shoes and to get earlier out of the house. If you drive to the bus/train station, why not walk there?

- Maintain a healthy diet when you are at work. No office biscuits. Try to have some fruit and vegetables at lunch. Fruit keeps you active at work and vegetables are good for your eyes and skin.

- Always take lots of water to work. Water provides essential minerals and oxygen in your body, which makes you feel more awake.

- Take a break after every 30 minutes and keep moving. Do not sit idle on your chair for more then 30 minutes. Keeping moving helps circulation and metabolism.

- Have something to eat on your table. When you are working in long working shifts, sometimes you forget to eat regularly.

- Do stretches at your desk. Place your hands behind your lower back while sitting up straight. Move your right ear toward your right shoulder and then slowly move your left ear toward your left shoulder. Then, look down at your desk while pulling in your stomach muscles and straighten your back. Then look up at the ceiling. These and other stretches can help protect your back during the working day.

- Sit on an exercise ball. Swapping your chair for a exercise ball / swiss ball necessitates balance, creates good posture and exercises your core muscles.

- Have a good meal, whether its a lunch, dinner or breakfast in office. And remember to take a walk after these meals. Walking keeps your digestive system ticking over.

- Go out for lunch. Don't go out to eat a huge meal. Take the time to walk to the nearest park to eat your sandwich from home there. You can go window shopping or go and get a sandwich from that nice deli three blocks away. Walk every week in another direction to discover another part of the area you work in.

- Don't use the elevator/lift. Climb the stairs, it does wonders for your backside. If you work, or live, in a very tall building you can get of the elevator a few floors lower than yours. You can add an extra floor of climbing stairs once a week.

- Make a good environment in office and be happy at work. Because a happy person can achieve lots of things in life. Make lots of friends at work. Give them advice and share your thoughts and ideas with them. Your motivation to stay healthy will stay high.

- Talk to your colleagues in person, rather than using the phone or email. If possible, get up and go and talk to them in person. You can tell them that you have send them an email with the information they were looking for! This also gets you away from the people pestering you at your desk!

- Make use of the facilities. Some workplaces have a gym that you can use during your lunch break. Maybe there is a gym just around the corner from where you work. Even a nearby swimming pool would be great for a few laps during your break.

- Ask your employer to help. Use your imagination - employers will be open to suggestions that keep their employees happy. Maybe you can convince them to install showers, for instance. Showers at work open up a lot of options. You can cycle to work, or even jog if it is not too far away. You can also go for a jog before work or during your lunch break.


Try all these above tips. The secret is to keep moving. Make other people tired of just looking at YOU. It will be hard in the beginning, that is guaranteed. But you once you have got your momentum going, you will be the fittest person at work.

Labels: busy lifestyle, keeping fit, work