Friday, March 5, 2010
Push Ups For Charity Event
Come support Wounded Warriors by participating in Nonstop Fitness' Push Ups For Charity Event. It's taking place on Saturday, April 10 at 11am. Here's more information about the event: http://www.nonstop-fitness.com/Files/Pus
Tuesday, February 16, 2010
Body Fat Going Down.
Finally, I am able to get back on tract after being sick for two weeks. Staying on tract with a solid workout routine and cardio after my workouts is paying off in a very short period of time. In fact, it has made a 2.5 % (drop) in my body fat.
If you are not doing cardio after your strength training you are missing out on burning that extra fat. It took me a solid week of pushing through after my strength training but I got it done. Yes, cardio is boring and I could think of a thousand other things I could be doing while I'm on the tread mill for 30 minutes but, had I not pushed all the through that first week it would have been too easy for me to give up.
One sure way to check your progress is to check you body fat. What we like to say around here is; “it you don’t track it, you can’t fix it, modify it or change it”. We have the proper equipment to get that done in the office. Just make an appointment and we will check it for you. It's FREE of course.
Next post I plan to be in the 19% body fat range and I may be brave enough to add in a picture when I get there.
If you are not doing cardio after your strength training you are missing out on burning that extra fat. It took me a solid week of pushing through after my strength training but I got it done. Yes, cardio is boring and I could think of a thousand other things I could be doing while I'm on the tread mill for 30 minutes but, had I not pushed all the through that first week it would have been too easy for me to give up.
One sure way to check your progress is to check you body fat. What we like to say around here is; “it you don’t track it, you can’t fix it, modify it or change it”. We have the proper equipment to get that done in the office. Just make an appointment and we will check it for you. It's FREE of course.
Next post I plan to be in the 19% body fat range and I may be brave enough to add in a picture when I get there.
Wednesday, February 10, 2010
EAT THIS
Heart Healthy Foods
| | |
Green Tea
Green tea contains several powerful antioxidants that reduce bad cholesterol and boost good cholesterol, improving an individuals overall cholesterol profile. Drinking green tea also seems to enhance cardiovascular health by improving the consistency of platelets in the blood and may even lower blood pressure.
Garlic
Just one clove a day--or 300 mg, three times daily--reduces the risk of a heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, it reduces arterial damage, and it discourages cholesterol from lining the arteries and making them so narrow that blockages are likely.
Fruit
Oranges contain folic acid that helps lower your levels of homocysteine, a heart attack risk factor. Grapes are loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot. Pomegranate juice is chock-full of potassium and polyphenols, which promote heart health and have been shown to help lower cholesterol
Vegetables
Make sure that cruciferous vegetables such as kale, Brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals, are part of your heart health diet every day.
Fish
Fatty fish such as salmon and anchovies are foods loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Having even one fish serving a week could reduce your risk of death from a heart attack by fifty two percent.
Flaxseed
Flaxseed is one of the most potent sources of heart health-promoting omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by forty six percent while helping keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 Tbs flaxseed a day on your cereal or salad.
Nuts
Studies have found that those who eat more than 5 oz of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don't overdo it--nuts can pile on the pounds.
Red Wine
Scientific studies overwhelmingly show that a daily glass of wine can reduce your risk of a heart attack. Both plant compounds called saponins and antioxidants in the "fruit of the vine" work to protect arteries. Researchers have found that red is much more effective than white for improving heart health.
February is the American Heart Association's Heart Health Awareness Month, emphasizing the dangers of heart disease and the importance of heart health.
Heart disease includes conditions affecting the heart, such as coronary heart disease, heart attacks, congestive heart failure, and congenital heart disease. Despite dramatic medical advances over the past fifty years, heart disease remains a leading cause of death globally and the number one cause of death in the United States. By integrating acupuncture and Oriental medicine into your heart healthy lifestyle, you can dramatically reduce your risk of heart disease.
Taking small steps to improve your health can reduce your risk for heart disease by as much as eighty percent. Steps to prevention include managing high blood pressure, quitting smoking, maintaining a healthy weight, reducing stress and improved sleep - all of which can be helped with acupuncture.
1. Manage High Blood Pressure
High blood pressure makes the heart work harder, increasing its oxygen demands and contributing to angina. This excessive pressure can lead to an enlarged heart (cardiomegaly), as well as damage to blood vessels in the kidneys and brain. It increases the risk of heart attacks, stroke and kidney disease.
Acupuncture has been found to be particularly helpful in lowering blood pressure. By applying acupuncture needles at specific sites along the wrist, inside the forearm or in the leg, researchers at the Susan Samueli Center for Integrative Medicine at the University of California, Irvine, were able to stimulate the release of opioids, which decreases the heart’s activity and thus its need for oxygen. This, in turn, lowers blood pressure.
2. Quit Smoking
Most people associate cigarette smoking with breathing problems and lung cancer. But did you know that smoking is also a major cause of coronary artery disease? In fact, about twenty percent of all deaths from heart disease are directly related to cigarette smoking.
Acupuncture has shown to be an effective treatment for smoking. Acupuncture treatments for smoking cessation focus on jitters, cravings, irritability, and restlessness; symptoms that people commonly complain about when they quit. It also aids in relaxation and detoxification.
3. Maintain a Healthy Weight
Obesity is associated with diabetes, high blood pressure and coronary artery disease, all of which increase the risk of developing heart disease, but studies have shown that excess body weight itself (and not just the associated medical conditions) can also lead to heart failure. Even if you are entirely healthy otherwise, being overweight still places you at a greater risk of developing heart failure.
Acupuncture and Oriental Medicine are an excellent adjunctive tool when it comes to losing weight. They can help to energize the body, maximize the absorption of nutrients, regulate elimination, control overeating, suppress the appetite, and reduce anxiety.
4. Reduce Stress
Stress is a normal part of life. But if left unmanaged, stress can lead to emotional, psychological, and even physical problems, including heart disease, high blood pressure, chest pains, or irregular heart beats. Medical researchers aren't sure exactly how stress increases the risk of heart disease. Stress itself might be a risk factor, or it could be that high levels of stress make other risk factors worse. For example, if you are under stress, your blood pressure goes up, you may overeat, you may exercise less, and you may be more likely to smoke.
Numerous studies have demonstrated the substantial benefits of acupuncture in the treatment of stress, anxiety and mental health. In addition to acupuncture, Oriental medicine offers a whole gamut of tools and techniques that can be integrated into your life to keep stress in check. These tools include Tui Na, Qi Gong exercises, herbal medicine, dietary therapy, meditations and acupressure that you can administer at home.
5. Improve Sleep
Poor sleep has been linked with high blood pressure, atherosclerosis, heart failure, heart attacks, stroke, diabetes, and obesity. Researchers have shown that getting at least eight hours of sleep is needed for good heart health and getting less than eight hours of sleep can put you at a greater risk for developing heart disease.
Heart disease includes conditions affecting the heart, such as coronary heart disease, heart attacks, congestive heart failure, and congenital heart disease. Despite dramatic medical advances over the past fifty years, heart disease remains a leading cause of death globally and the number one cause of death in the United States. By integrating acupuncture and Oriental medicine into your heart healthy lifestyle, you can dramatically reduce your risk of heart disease.
Taking small steps to improve your health can reduce your risk for heart disease by as much as eighty percent. Steps to prevention include managing high blood pressure, quitting smoking, maintaining a healthy weight, reducing stress and improved sleep - all of which can be helped with acupuncture.
1. Manage High Blood Pressure
High blood pressure makes the heart work harder, increasing its oxygen demands and contributing to angina. This excessive pressure can lead to an enlarged heart (cardiomegaly), as well as damage to blood vessels in the kidneys and brain. It increases the risk of heart attacks, stroke and kidney disease.
Acupuncture has been found to be particularly helpful in lowering blood pressure. By applying acupuncture needles at specific sites along the wrist, inside the forearm or in the leg, researchers at the Susan Samueli Center for Integrative Medicine at the University of California, Irvine, were able to stimulate the release of opioids, which decreases the heart’s activity and thus its need for oxygen. This, in turn, lowers blood pressure.
2. Quit Smoking
Most people associate cigarette smoking with breathing problems and lung cancer. But did you know that smoking is also a major cause of coronary artery disease? In fact, about twenty percent of all deaths from heart disease are directly related to cigarette smoking.
Acupuncture has shown to be an effective treatment for smoking. Acupuncture treatments for smoking cessation focus on jitters, cravings, irritability, and restlessness; symptoms that people commonly complain about when they quit. It also aids in relaxation and detoxification.
3. Maintain a Healthy Weight
Obesity is associated with diabetes, high blood pressure and coronary artery disease, all of which increase the risk of developing heart disease, but studies have shown that excess body weight itself (and not just the associated medical conditions) can also lead to heart failure. Even if you are entirely healthy otherwise, being overweight still places you at a greater risk of developing heart failure.
Acupuncture and Oriental Medicine are an excellent adjunctive tool when it comes to losing weight. They can help to energize the body, maximize the absorption of nutrients, regulate elimination, control overeating, suppress the appetite, and reduce anxiety.
4. Reduce Stress
Stress is a normal part of life. But if left unmanaged, stress can lead to emotional, psychological, and even physical problems, including heart disease, high blood pressure, chest pains, or irregular heart beats. Medical researchers aren't sure exactly how stress increases the risk of heart disease. Stress itself might be a risk factor, or it could be that high levels of stress make other risk factors worse. For example, if you are under stress, your blood pressure goes up, you may overeat, you may exercise less, and you may be more likely to smoke.
Numerous studies have demonstrated the substantial benefits of acupuncture in the treatment of stress, anxiety and mental health. In addition to acupuncture, Oriental medicine offers a whole gamut of tools and techniques that can be integrated into your life to keep stress in check. These tools include Tui Na, Qi Gong exercises, herbal medicine, dietary therapy, meditations and acupressure that you can administer at home.
5. Improve Sleep
Poor sleep has been linked with high blood pressure, atherosclerosis, heart failure, heart attacks, stroke, diabetes, and obesity. Researchers have shown that getting at least eight hours of sleep is needed for good heart health and getting less than eight hours of sleep can put you at a greater risk for developing heart disease.
Thursday, February 4, 2010
Being sick stinks
Well the Savannah crud got both me and Veronica and it hit with a vengence. First Veronica then me. She has had it going on three weeks, two weeks for me. It is finally going away so, I got in a brief workout today and man did it kick my butt.
3 sets of
12 kettle ball swings
push ups
pull ups
Finished with 3x12 unassisted body weight dips, 30 minutes of cardio and abs.
Not a big workout because I wanted to ease back into it after being sick so long. I know my strength and endurance will improve greatly day by day.
3 sets of
12 kettle ball swings
push ups
pull ups
Finished with 3x12 unassisted body weight dips, 30 minutes of cardio and abs.
Not a big workout because I wanted to ease back into it after being sick so long. I know my strength and endurance will improve greatly day by day.
Tuesday, February 2, 2010
Need a shot of inspiration?
Take Ten and watch this superstar instanteously inspire you.....we all need a little shot of motivation from time to time. Love what he says about the treadmill. It inspired me and hopefully it will do the same for you!
http://www.youtube.com/watch?v=tPTTN8WZ7kM
Veronica
http://www.youtube.com/watch?v=tPTTN8WZ7kM
Veronica
Friday, January 29, 2010
Check Us Out On You Tube!
Here is our latest trainer tip on youtube.com-
http://www.youtube.com/watch?v=TSCBx5yigIM
http://www.youtube.com/watch?v=TSCBx5yigIM
Tuesday, January 26, 2010
Burn More Fat with These Breakfast Foods
Good to be back in the club - my energy is slowly coming back - haven't been this ill in years.
Have you ever asked yourself am I eating the right breakfast foods? If you haven't, you should and certainly take in consideration these following tips.
We been all been told since grade school that breakfast is the most important meal of the day. Do you really know why? Breakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to control late-day cravings that lead to overeating. Be sure to include a serving or two of lean protein like an egg white ometlet (throw in a yolk is okay), some low fat cheese, some dairy like plain yogurt or cottage cheese, or even a protien shake on the side and don't forget a complex carboyhdrate like whole grain toast or oatmeal. According to one of my favorite docs (Dr. Oz), he says, if you trying to CONTROL YOUR APPETITE AND LOSE WEIGHT, add eggs, yogurt, and whole grain foods to your breakfast every day, these 3 items in particular have been credited with extra FAT-BURNING AND POUND DROPPING powers in recent studies.
What and how these foods help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65% percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up the fat burn. In one study, obese people on reduced-calorie diets lost 61% percent more fat overall -- and even more belly fat -- when they ate three 6 - ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.
Whole-Grains: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in teh process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, they can even reduce the risk of heart disease and certain cancers.
In order to get to your fitness destinatin, you must try it for 21 days to create a new habit and the rest is easy.
have a great day everyone,
Veronica
Have you ever asked yourself am I eating the right breakfast foods? If you haven't, you should and certainly take in consideration these following tips.
We been all been told since grade school that breakfast is the most important meal of the day. Do you really know why? Breakfast is a critical meal. After a catabolic overnight fast, a balanced breakfast helps to regulate blood sugar, helps to regulate energy balance, and helps to control late-day cravings that lead to overeating. Be sure to include a serving or two of lean protein like an egg white ometlet (throw in a yolk is okay), some low fat cheese, some dairy like plain yogurt or cottage cheese, or even a protien shake on the side and don't forget a complex carboyhdrate like whole grain toast or oatmeal. According to one of my favorite docs (Dr. Oz), he says, if you trying to CONTROL YOUR APPETITE AND LOSE WEIGHT, add eggs, yogurt, and whole grain foods to your breakfast every day, these 3 items in particular have been credited with extra FAT-BURNING AND POUND DROPPING powers in recent studies.
What and how these foods help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65% percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up the fat burn. In one study, obese people on reduced-calorie diets lost 61% percent more fat overall -- and even more belly fat -- when they ate three 6 - ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.
Whole-Grains: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in teh process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, they can even reduce the risk of heart disease and certain cancers.
In order to get to your fitness destinatin, you must try it for 21 days to create a new habit and the rest is easy.
have a great day everyone,
Veronica
Friday, January 15, 2010
Short and Sweet
Hello all!
After a long day here at the club, not being able to drop what I was doing, I still disciplined myself to get this quick workout in at home and before late dinner:
100 JJ (warm up) I rested at 50 for 10 seconds
100 bicep curls - 5 lbs weights (with a torn tendon), normally I like to use 10 to 15 lbs.
50 triceps kickbacks (without rest)
50 behind the back tricep crushers (without rest)
200 ab core exercises
5 mintues of stretching
This workout took me less than 20 minutes; I was pumped!
Veronica
After a long day here at the club, not being able to drop what I was doing, I still disciplined myself to get this quick workout in at home and before late dinner:
100 JJ (warm up) I rested at 50 for 10 seconds
100 bicep curls - 5 lbs weights (with a torn tendon), normally I like to use 10 to 15 lbs.
50 triceps kickbacks (without rest)
50 behind the back tricep crushers (without rest)
200 ab core exercises
5 mintues of stretching
This workout took me less than 20 minutes; I was pumped!
Veronica
Wednesday, January 13, 2010
Veronica's Workout
I started off on this past Sunday with a 4 mile walk in the freezing cold (45 degrees).
Tuesday was a short 2 mile walk, but I also worked my core.
200 different ab core exercises (yes I count)
30 push ups (could have done more, but got to give the elbow a rest)
Wednesday - 5 minute warm up
50 Jumping Jacks
60 Mountain Climbers
50 Jumping Jacks
50 Small Stance Squats holding an 18 lb bar on my shoulders
50 Jumping Jacks
Bosu Dynamic Planks (3 sets of 60 second planks without rest)
Bosu Four-Point Balance with leg kickback (hold for 10 sec, kick for 10, hold for 10sec) alternate on each leg 3 rounds
50 Jumping Jacks
50 Bosu V Ups with 10 lbs medicine ball
50 Ball lifts holding 10 lbs plate
50 Side to Side Ball taps
50 Kneeling Side Lifts (on each leg)
60 second planks (3 rounds, 1st round legs together, 2nd round legs wide, 3rd round legs togher) without rest
Finished off with 15 minutes of cardio
After a great workout like this, I need a protein shake (which I prepared at 6:30 am this morning, still taste delicious).
More to come this week....
Tuesday was a short 2 mile walk, but I also worked my core.
200 different ab core exercises (yes I count)
30 push ups (could have done more, but got to give the elbow a rest)
Wednesday - 5 minute warm up
50 Jumping Jacks
60 Mountain Climbers
50 Jumping Jacks
50 Small Stance Squats holding an 18 lb bar on my shoulders
50 Jumping Jacks
Bosu Dynamic Planks (3 sets of 60 second planks without rest)
Bosu Four-Point Balance with leg kickback (hold for 10 sec, kick for 10, hold for 10sec) alternate on each leg 3 rounds
50 Jumping Jacks
50 Bosu V Ups with 10 lbs medicine ball
50 Ball lifts holding 10 lbs plate
50 Side to Side Ball taps
50 Kneeling Side Lifts (on each leg)
60 second planks (3 rounds, 1st round legs together, 2nd round legs wide, 3rd round legs togher) without rest
Finished off with 15 minutes of cardio
After a great workout like this, I need a protein shake (which I prepared at 6:30 am this morning, still taste delicious).
More to come this week....
No More EXCUSES!! Workout today!
Good Morning All!
Hope everyone is having a fantastic week thus far. Early this morning I thought about all the "hoopla" in regard to setting new year's resolutions and new goals for 2010. What is the point, if you are not willing to even test those goals for 30 days? Put your will to the test and make that change. Sure, there is always tomorrow, but what about today, what about now? Ask yourself, how many times have you said, well, I'll just start tomorrow. So many "if's" out there, but reality is that there might not be a tomorrow. I can go on and on, but the point is, your excuse whatever the excuse, is an excuse...and we all know that there are good excuses and bad excuses, but there all just excuses. It's all about the choices you make and how you choose to discipline yourself. There are plenty of people who have very hectic lives (won't get into detail - I'm one of them) and still find the time to invest in their overall health and fitness. Before you can take care of everyone else and your job, you have to take care of you first. Invest that time that you need so you can feel and look better, even it it's just for 15 minutes a day - you know that's better than nothing. Set aside time for yourself and stick to a routine; after 30 days you will form that new habit and accomplish your goals. Don't wait another moment! Remember there's absolutley nothing negative you can get from investing in yourself especially when it inovolves your overall health.
Have a great day -
Veronica
Hope everyone is having a fantastic week thus far. Early this morning I thought about all the "hoopla" in regard to setting new year's resolutions and new goals for 2010. What is the point, if you are not willing to even test those goals for 30 days? Put your will to the test and make that change. Sure, there is always tomorrow, but what about today, what about now? Ask yourself, how many times have you said, well, I'll just start tomorrow. So many "if's" out there, but reality is that there might not be a tomorrow. I can go on and on, but the point is, your excuse whatever the excuse, is an excuse...and we all know that there are good excuses and bad excuses, but there all just excuses. It's all about the choices you make and how you choose to discipline yourself. There are plenty of people who have very hectic lives (won't get into detail - I'm one of them) and still find the time to invest in their overall health and fitness. Before you can take care of everyone else and your job, you have to take care of you first. Invest that time that you need so you can feel and look better, even it it's just for 15 minutes a day - you know that's better than nothing. Set aside time for yourself and stick to a routine; after 30 days you will form that new habit and accomplish your goals. Don't wait another moment! Remember there's absolutley nothing negative you can get from investing in yourself especially when it inovolves your overall health.
Have a great day -
Veronica
Thursday, January 7, 2010
Brutallus
This work out is for those of you who need something new, fresh, and HARD in your workouts. Do this work out as fast as possible with as little rest necessary to get you through the workout. I guarantee you will feel like a champion once it is over. Can you conquer Brutallus?
25 Pull Ups
50 Box Jumps (24 in.)
50 Push Ups
50 Deadlifts (135 lbs.)
50 Kettlebell Swings (35-45 lbs.)
50 Knee-to-Elbows w/ Dumbell
50 Jumping Pull Ups
50 Walking Lunges (45 lb. bar)
50 Push Press (45 lb. bar)
50 Back Extensions (45 lb. bar)
50 Floor Wipers (135lbs.)
50 Ball Slams
50 Burpees
50 One Arm Clean and Press (35+ lb.)
50 Double Unders
25 Pull Ups
25 Pull Ups
50 Box Jumps (24 in.)
50 Push Ups
50 Deadlifts (135 lbs.)
50 Kettlebell Swings (35-45 lbs.)
50 Knee-to-Elbows w/ Dumbell
50 Jumping Pull Ups
50 Walking Lunges (45 lb. bar)
50 Push Press (45 lb. bar)
50 Back Extensions (45 lb. bar)
50 Floor Wipers (135lbs.)
50 Ball Slams
50 Burpees
50 One Arm Clean and Press (35+ lb.)
50 Double Unders
25 Pull Ups
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