The Key to a Great Body is Great Body Building Equipment

Posted March 27, 2010 by Monica
Categories: Fitness Equipment

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Whether you are working out to be in a body building competition or just working out for your own health, good exercise equipment will get you on your way to a fit and healthy body.

Choosing great body building equipment is vital to your success in this industry.  There are several things to consider when shopping for your body building equipment.  It is also important to note that each piece of exercise equipment is important in its own way.


For example you will have to consider price at least somewhat when you are looking for new and better body building equipment.  You only have so much money to spend on your body building equipment and unfortunately, you cannot spend what you do not have.  Even credit cards only go up so high right?  Therefore, start looking for body building equipment within your budget range and you will be much better off.

It is a good idea to go into each store with a clear idea of how much money you have to spend on your body building equipment.  This way you can just ask the person helping you to show you only the body building equipment that is in this price range.  This will keep you from feeling bad about the great body building equipment that you cannot buy and the body building equipment that you can buy will look that much better to you as a result.

You also need to have a clear picture of what your goals are.  When you are shopping in the body building equipment store ask the workers what they feel might be the best choice for what you want to achieve.  They should have a good idea of what body building equipment is best for what part of the body etc.

There are many different kinds of body building equipment, there are free weights, and there are machines that are all connected as one piece.  Which of these types of body building equipment should you choose for your body building needs?  If your main goal is just to bulk up then you will want to choose free weights because these will be more for this type of goal.  On the other hand, you will get more exercise options with a machine as your main piece of body building equipment.  In addition, free weights as your main kind of body building equipment can grow to be quite the pain in the butt, as you have to take bits on and off all of the time.

Ultimately, it is up to you, whichever kind of body building equipment you are most comfortable with is your best option.


Personal Goal Setting Techniques

Posted November 9, 2009 by Monica
Categories: Goals, Weight Loss

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3 Simple Tips To Achieve Your Goals In No Time Flat
By Michael Lee
Everyone has a goal or two that they would like to achieve. These goals may be short term or long term. Unfortunately, not all of these goals are easily fulfilled. More often than not, people find themselves sidetracked by other things. This is why personal goal setting techniques are so important. They help keep you on track.
Everyone can benefit from practicing personal goal setting techniques. Here are some examples of these techniques.

1) List Down Your Goals.
The first thing you have to do is to list down your goals. Write them down on a piece of paper and hang that list up someplace where you can see it. Or if you’re always using your laptop, why don’t you create a desktop wallpaper that lists down all your personal goals?
This is like forming a pact with yourself and telling yourself that you are committed to your goals. Creating an actual physical list also prevents you from just forgetting about your goals as time passes by.

2) Keep Your Goals Reasonable.
When learning personal goal setting techniques, remember to keep your goals reasonable. Make sure they are specific and measurable.
Just saying that you want to lose weight after a few months is not an effective goal at all. You must also indicate how much weight you intend to lose and exactly how long you have to complete that goal.
Writing down specific goals is more motivating than goals with no real deadline in sight. The concept works a lot like the concept for avoiding procrastination. Unless you give yourself a deadline, you’ll only keep putting that goal off for another month or even year. By the time you realize what you’ve been doing, more than six months have passed.

3) Visualize Fulfilling Your Goals.One of the most effective personal goal setting techniques is visualizing yourself actually fulfilling your goals. Never underestimate the power of your mind.
For example, if your goal is to lose x weight in six months, visualizing yourself looking slimmer everyday will definitely help you stay on track. Visualization also entices you to be disciplined.

These personal goal setting techniques are very helpful for both experienced and first-time goal setters. However, the most important factor when it comes to goal setting is your own determination to succeed. Unless you take this whole process seriously, you’re going to end up with a large pile of unfulfilled dreams.

Total Body Workout

Posted March 15, 2009 by Monica
Categories: Exercise, Flatter Abs, Increase Strength, Leaner, Weight Loss

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expert yoga poseExercise Perform each exercise for 30 sec.
Push-ups /Plank
Plank w/knee 2 chest/ Side Plank
Floor: Side leg lift/ Inner thigh lift
Chest press/ flies/ triceps extensions
Rev. Lunge w/ front raise/ side lateral
Dead lifts/ w rows/ calf raises
Shoulder press w/ lunges
Squats w/ Biceps curls
Plies squats w/ hammer curls
Rev. Plank/Dips
Crunches/ Bicycle crunches
Leg raises w/ Ball

Stretch-20 minutes

Off day- Cardio Training- 35-45 minutes

– 3-6 gr. Flaxseed oil – 2 with Meals 1, 3, &5
1 tbsp. L- Carnitine before workouts

***Weight Loss Tip –1. An apple may wake you up faster than a cup of coffee.
2. Drink plenty of water. The more your drink the better you will feel, the healthier your kidneys will be and the more exercise you will get going to the restroom! They say 6 -8 glasses a day, the more you drink the more weight you will loose. If you are someone that retains water, don’t worry your body usually doesn’t try to retain what it has plenty of on a regular basis.

How To Get a Leaner Physique

Posted February 27, 2009 by Monica
Categories: Fitness, Hard body, Tone up, Weight Loss

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Easy tips to get you a LEANER physique

•You must plan to eat every 2 ½ – 3 hours, including protein at every meal. Therefore, you know it is time to eat, and you eat! Skipping meals will only cause you to overeat. Try your best to stick your plan.
•Try to get at least 15-25 grams protein at each meal, depending on your body weight (about 1.0-1.2g per kg of body weight). Here are a few lean protein choices- Eggs, Salmon, Tuna, Chicken breast, extra lean beef, and turkey breast.
•Choose good carbs; High fiber and whole grain carbs such as fruits, vegetables, brown rice, oatmeal, whole grains & WHOLE grain pastas, & sweet potatoes.
•Choose your good FATS: flaxseed oil, fish oil, almonds, FISH; oil to cook with olive oil, safflower oil, or sunflower oils.
•Limit or eliminate all processed carbs, such as all white breads, pasta, rice and junk food until you’ve gained enough muscle to burn it off, in which would be eaten on weekly FREE DAY.
•Meals should be at least 150-250 calories each of your five meals, total of 1200-1500 calories daily. (Depending on your BMR)
•Exercise will increase lean muscle mass. Resistant train 2- 3 times per week- 30 minutes; Cardio train 2 – 3 times weekly for at least 20 minutes.
•Supplement your diet with good quality supplements, it will help your receive the adequate nutrients your body requires such as calcium, Multi- vitamin/mineral, Omega Fatty Acids.
•Increase you water intake. Drink fresh clean water every day. When don’t get enough water your body will age faster, you’ll retain fluid, and look larger. Take your bodyweight and divide it by two to get the ounces of water you should drink daily.

Pilates for a Total Body Transformation

Posted January 30, 2009 by Monica
Categories: Exercise, Flatter Abs, Flexibility, Increase Strength, Losing Weight, Stronger Core, Tone up, Weight Loss

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pilates1410081Have you considered Pilates as part of your fitness goals?
Pilates is beneficial for general fitness, specific health conditions and most of all for your overall well-being. I’ve been teaching Pilates for the past 8 years and I love it!! Pilates improves your posture, mobility and flexibility of the spine, lengthen and tone your muscles. It also helps maintain and can improve bone density in older adults plus lots of other benefits!

What to Expect From a Pilates Class

*Refreshing mind body work out; Pilates help to be more aware your mind and body. It expands body awareness; integrating mind, body and spirit.

*It will improve your flexibility; muscle elasticity and joint mobility can improve while protecting your body from injuries.

*Pilates exercises will improve core strength and you can get strong flat sexy core. Yes, your pooch does go away!! Pilates conditions the whole body, every muscle will be worked.

*Learn efficient patterns of motion; Pilates exercises help to train several muscle groups at once.

*You will see that these exercises are safe and effective.

“Physical fitness is the first requisite of happiness. In order to achieve happiness, it is imperative to gain mastery of your body. If at the age of 30 you are stiff and out of shape, you are old. If at 60 you are supple and strong then you are young.” Joseph Pilates

New Year’s Resolutions UPDATE

Posted January 25, 2009 by Monica
Categories: Exercise, Losing Weight, Weight Loss

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It’s been at least 3 weeks since New Year’s, and I’m excited to know how you’re coming along!

If You’re not seeing Results

If you’ve been exercising consistently for the past three weeks still not seeing the changes you’d like, and if you’re serious about your weight loss and fitness goals a personal fitness trainer may be a good choice.
Your personal fitness trainer can look at your current plan, identify where you could make changes, help you create more effective plan, and can also help you determine if the goals you’ve set are realistic for you.

Let’s review your current plan

*What was your fitness goal or goals? (Was it to lose fat, build muscle or feel better?)
*What did do for your strength training routine?
*How long was cardiovascular workouts? What was the intensity?
*When did you stretch for flexibility and how long did you hold each stretch?
*How did you plan your daily menu? (what did you eat and when did you eat)
*Did you keep track of your daily menu, workouts, measurements, weighing, and having your body fat checked?

Here are some tips you can use for motivation to keep you focused:

1. Set different goals, which have nothing to do with weight loss.

2. Print several copies of your before picture and keep them visible.

3. Take the approach that this should be a lifestyle not a one and done plan.

4. Hire a personal fitness trainer for accountability and make it a priority to meet with him/her for your fitness/nutrition evaluation weekly or bi-weekly. That way your personal trainer can monitor your progress and fine-tune your program as you go, that way you can’t fail!!

5. Always think positive- Be Patient and Be Persistent; Please, DO NOT GIVE UP!

Happy New Year! What are your 2009 Goals?

Posted January 2, 2009 by Monica
Categories: Exercise, Losing Weight, Weight Loss

“Science is the knowledge of consequences, and dependence of one fact upon another.”
-Thomas Hobbes

* Define your ambition, something that motivates you and is of high priority to you. YES, motivation is the key to success.

* Always remember that your prize will not be sent to you. You have to win it.
It can be physically, emotionally, spiritually, mentally, or whatver you can think of in order of importance.

*Begin a journal and write down your plan in detail, everything you want to accomplish.
Write what actions will you take to get there? Your expectations should be realistic?
Then measure your progress, forcast how long it take you to achieve your goal.

* There may be some bumps in road that may interfer with your plan. If so, stay positive and prepare
for such minor set backs. Stick to your goals, but be flexible.

* Gain support from your family and friends, let them know what your goals are for added motivation.

*Inside your daily journal should be related daily, weekly, and long-term goals, complete with starting times and completion dates.

* Celebrate your goals every day. visualization is half the fun, and most of the motivation for getting there.

*Be inspired with your own achievements and have the list of your accomplished goals always in sight to remind you of your great potential!

“Motivation is what gets you started. Habit is what keeps you going”. -Jim Ryun