Health

Fitness Made Easy

We are almost half-way through 2018. Are you still striving to reach your goals? If you have fallen down and you need help getting on track again, we are here to help you take baby steps to reaching your weight loss goals.

At the beginning of the year we are excited to start our weight loss journey. We say things like, “This year I am not going to quit.” “I’m going to eat healthy.” “I’m going to go to the gym.” “I’m going to be consistent.” And more. We are off to a great start and somehow life happens to us. We wake up one day and we are back to our old habits. Our day is consumed with everything but taking better care of ourselves.

 

Starting with this issue and the next couple of issues, we are going to take this journey together, by taking small steps to reach our goal. Are you ready? In this month’s issue I am going to discuss exercises you can do at home. These are for anyone that doesn’t have a gym membership, or you want to get in a little more movement each day.

By taking baby steps, there is no need for us to join a gym right away. Everything we need is in the comfort of our home. So, what do you need to get started?

1. Workout clothes
2. Laptop, phone, smart tv or a tablet/iPad
3. Music

Yes, these are all the thing you need to get started from the comfort of home. Next let’s discuss where you can find workouts that can be done at home.

YOUTUBE
YouTube is a great place to start. There are a couple of great YouTube channels that will help you reach your weight loss goals. Here are a few:

LBX Fitness, TiffanyRotheWorkouts, FitnessBlender, BeFit Channel, Yogasync.TV, and Get Intense With a Bootcamp just to name a view. Some of these channels have short videos, 5-20 minutes, while other channels give longer workouts.

There are other workouts we can do at home. Below is a 21 Day Workout Plan for beginners and advanced individuals. Please consult a physician before starting an exercise program.

Beginners should do 1-3 Rounds & Intermediate/Advanced should do 4-6 Rounds

Squats
Place your feet shoulder-width apart. Sit back and down like you’re sitting in a chair. Lower down so your thighs are as parallel to the floor. Your knees should be over your ankles. Your weight should be in your heels. Push through your heels to stand up.

Calf Raises
Raise your heels a few inches above the edge of the step or the floor so that you’re on your tiptoes. Hold the position for a moment, and then lower your heels and repeat.

High Knees
Stand with your feet about hip-width apart. Your hands should hover just above your belly button with your palms facing down. Pick your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee up to meet your left hand.

Arm Circles
Stand or sitting, extend your arms straight out by the sides. Slowly start to make circles, about 1 foot in diameter with your arms straight.

Pushups
Start by kneeling on a mat with hands below shoulders and knees behind hips so back is angled. Tuck your toes under, tighten your abs, and bend your elbows to lower your chest toward the floor. Look forward as you go down. Press up to start position.

Jumping Jacks
Stand with your feet together and your hands at your sides. Raise your arms above your head and jump out at the same time, spreading your feet out wide. Repeat.

Mountain Climbers
Start in a plank position. Bring your right knee to your chest. Pull your abs in tight to be sure your body stays in the plank position. Quickly switch and pull the left knee in and your right leg goes back.

 

Zhivi Williams, earned a Master’s of Education from The University of North Carolina at Charlotte in Charlotte, NC and a Master’s of Theological Studies from Hood Theological Seminary in Salisbury, NC. In addition, Miss. Williams is a NASM certified Women’s Fitness and Nutrition Specialist. She is a motivational speaker, author, and owner of Leading by Example, whose mission is to inspire change through health, wellness and fitness. She is also the founder of Passion Driven, a non-profit organization that promotes women’s health and wellness through educational events. Miss. Williams is also the founder of the Women’s Health & Fitness Day, hosted in Charlotte, NC. Miss Williams has over 30 years of experience in fitness. She has remained on the cutting edge of the health, wellness and fitness industry by developing training programs, meal plans, writing magazine articles and books, developing strategic partnerships to help individuals increase their personal health and provides personal training to assist individuals in improving their lives. Follow her on Instagram at lbxfitness.