Tag Archives: 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.

 

Body Goals, Gyms can Go

WOW, can you believe it?  We are in a new year already!  Where has the time gone? Like most people, the new year brings many resolutions, and one of those is, “I’m going to the gym.”  The first couple of months of the new year all gyms across the world see an increase in membership.  After that time, the number of gym goers dwindles down to the regular members, with only a few of the new members still going.  

Are you tired of buying a gym membership and not following through?  Tired of paying for a gym membership year after year, to find yourself not going after a couple of months?  Are you paying for a gym membership month after month after month and telling yourself, “I’m going tomorrow.  I paid for this membership.” But you never go?  If your answer is YES, keep reading. Here are 3 ways to reach your goals WITHOUT a gym membership.

ONE.

Use social media.  How?, you may ask.  Glad you asked. Social media is a great way to connect with people that are like-minded, people who have been where you are, people who can encourage and motivate you to reach your goals.   The best part of connecting with people through online communities is – IT’S FREE.  Who doesn’t like getting something for free?  You can find advice, encouragement, motivation, recipes, suggested workouts, and a community of people who will not judge you if you fall down.  

TWO.

Workout to videos on YouTube or cable TV stations, which are free and can add variety to your workouts. Consult your doctor before beginning any fitness program.

Check out these two YouTube channels that can help you reach your goals:

  • LBX FitnessThis channel has 30-day workouts men and women can do in the privacy of their home. The trainer shows participants how to do modified and full versions of the exercises.  This is one of my favorite channels.
  • Tiffany Rothe WorkoutsTry any of the following videos: Fabulous Fat Burning Workout, Waist Shrinking Tummy Tightening Workout, and Sexy Upper Body Workout.  My personal favorite is the 10-minute Booty Shaking Waist Workout.

THREE.

Start a walking group.  

Here are the steps (pun, intended).

  1. Create and post flyers to announce your meeting (or use social media to reach out).  Include time, location and a telephone number if you don’t mind taking calls.
  2. Get organized at your first meeting. Discuss how often to walk, time of day, days of the week to meet, location route, distance, and amount of time the group will spend per walk.
  3. Maintain your group’s momentum.  As the group leader, encourage the group to have a motivational meeting at least once a month
  4. Enjoy yourself.   The camaraderie you experience in a walking group can help you stay on track with walking for fitness.

Home Exercises

Monday/Wednesday/Friday

Complete four times with no rest in between. (If you need to, please rest). After doing 25 high knees, standing in place go right into 25 jumping jacks.

25 jumping jacks

25 standing squats

25 high knees standing in place

 

Tuesday/Thursday

Complete five times with a 30-second rest between sets.  After completing your pushups take a 30-60 second rest and start again from the top. 

45 seconds fast jump rope

25 bicycle crunches (left elbow to right knee, right elbow to left knee = 1)

20 pushups (can be done on your knees or feet)

You can also buy a jump rope, 3-5 pounds (or higher) dumbbells, ankle or wrist weights to add to the video or suggested workouts above for more resistance. 

Now do you see how you can reach your goals without buying a gym membership? You can do this!

Zhivi Williams has over 30 years of experience in fitness. She is the founder of LBX Fitness and author of Who Needs a Gym? Her motto is “Transforming the body starts by renovating the mind.”  Follow her on her website at www.lbxfitness.com and on all social media – Facebook, Instagram, Twitter and YouTube – at LBX Fitness.

Healthy Holiday

It’s that time of year again. Time to celebrate with our family and loved ones. Time reminiscing about the past, talking about the present and discussing our plans about the future. This is the season of giving and sharing, laughter and tears; joy and love, and seeing those you haven’t seen in a long time. It is also the season of weight gain.

Here, we will give tips on how to stay fit and healthy through the holiday season. Let’s start with food.

Holiday Eating Tips

• Bring food with you. If you are concerned about eating all the wrong things, you can take your food with you.

• Eat before you go. Before leaving the house or hotel, fill up on vegetables. Take vegetables, fruit and nuts to eat before the big meal. Filling up on healthy foods before the big meal, leaves less room for the unhealthy food you want to eat.

• Eat a little bit of everything. A lot of times we eat with our eyes or we think (unconsciously due to our upbringing) we must eat everything on our plate. To avoid over eating, place small amounts of food on a saucer to control your portion sizes.

• Eat more vegetables than anything else. Our plates should be filled with lots of vegetables and smaller portions of everything else. Eat all the vegetables first, again this leaves less room for other food we want to indulge in.

 

• Drink a lot of water. When we are full, there is less room for the foods we would indulge in.

• Eat slow. Eating fast allows us to take in too many calories. From the time we start eating, it takes 20 minutes for our brain to tell our body we are full. Slow down and you will become fuller sooner.

• Leftovers are a no, no. After eating, don’t go back for more food later. If you do, only eat veggies and protein (nothing fried). Don’t take leftovers home. If there are no leftovers to eat, it is easier to get back on track and keep the weight down. If you are the host, ask everyone to take as much food with them when they leave. If there is a lot of food left over, think about giving the food to a shelter.

These tips are not to prevent anyone from enjoying the foods they love, but eating them in moderation is key. We can eat our favorite food; we just have to eat them in smaller portions. The last option is to enjoy yourself and eat what you would like. Choosing this option means, one, we are not allowed to beat ourselves up the next day by telling ourselves, “I shouldn’t have eaten all that food”. One day isn’t going to get us off track as long as we don’t continue to eat the food (see #5). Second, don’t step on the scale the next day. The extra calories, sodium and sugar will cause weight gain

Holiday Fitness Tips

• Workout in the morning. There will be a lot of extra calories eaten during the holiday season. One way to help with weight gain (on Thanksgiving and Christmas days) is to workout in the morning or before leaving for the day. You want to burn more calories than you take in to control weight gain. According to WebMD.com, “…the average American consumes approximately 4,500 calories and 229 grams of fat from eating a traditional Thanksgiving dinner. And that doesn’t include breakfast, lunch, or late-night snacking on leftovers. Studies show that the average American gains 1 to 2 pounds during the holiday season (Zelman, MPH, RD, LD, n.d.).” We may not burn 4,500 extra calories, but burning some calories is better than none at all.

• Walk after you get done eating. This is a great time for family and friends to go outside after eating, and go for a walk.

• We can take a workout with us. If we are visiting family and friends, go to YouTube and do a quick workout.

Staying fit and health during the holiday season is possible, if we are willing to make small changes.