Get fit with a friend
Sunday, October 06 2013
Many of us find it hard to stay motivated to exercise. We know we need to, but we put it off for tomorrow, or next week, or longer. It’s hard to hold yourself accountable. If you don’t have a personal trainer then this is when you call a friend or neighbor. That’s right, grab a
- Published in Body
Get Fit In 15 Minutes
Tuesday, September 10 2013
Is your life so busy that you struggle to get a workout in? Guess what, even 15 minutes can help! With today’s lifestyle, it seems everyone is running every which way and we aren’t really sure where we are going. We feel overwhelmed and stressed out and the gym is the last thing on our
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HIIT Exercises (No Equipment Needed)
Thursday, August 08 2013
WHAT IS HIIT? High-intensity interval training (HIIT) involves alternating brief bouts (1 to 4 minutes) of higher-intensity sessions with either rest or lower-intensity workloads throughout an exercise routine. HIIT exercises is a type of training that begs exercisers to go hard or go home, regardless of the activity. The best news is if you’re strapped
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Seven Exercises that Burn 100 calories in 10 minutes
Tuesday, August 06 2013
Short on time? No gym membership? Travel a lot? No worries, everyone has 10 minutes a day to feel better and get a little movement in. It is easier not to have an excuse when it is only a 10 minute workout. 10 minutes does matter and does benefit your body. You will strengthen your
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Dress to look 10 pounds lighter!
Thursday, July 18 2013
You already know that taking the time to eat right and move your body on a regular basis will give you the reward of feeling your best both mentally and physically. Have you thought about investing some of that knowledge and energy into what you put on your body and how that can make you
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Whether you call it Skipping, Rope Skipping, Jump Roping or Rope Jumping…
Wednesday, April 10 2013
The jump rope workout can be one of the most exhilarating workouts you do. It leaves you feeling energized and with a clear mind, ready for the tough obstacles you may face in athletics, exercise, or just your daily life. Many professional athletes use a jump rope workout in their regimen to stay more balanced, more
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Running Your First Race
Sunday, March 03 2013
It is not as scary and as intimidating as you think, trust me! Fun runs are a great place to start. The excitement, the costumes, raising money for a good cause, you name it! How to make it easier: 1. Get a plan (Couch-to-5K) 2. Walk when you need to 3. Sign up to run
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Exercises to Strengthen your Lower Back
Sunday, November 11 2012
Strong lower back muscles are less prone to injury and better able to provide essential support for your spine. Why do we get back pain? 1. Our muscles in the back and abdominals are not strong enough to support the spine properly. 2. Poor Posture, which puts strain on the back muscles. Here are 3
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Stretches for your Quadriceps
Wednesday, October 17 2012
Importance of stretches for your quadriceps : -Flexible muscles are not as easily injured as tight muscles. -Tightness of muscles connected to your knee can pull your knee out of alignment. Stretches: 1. Standing, Side or Stomach Quad Stretch 2. Kneeling Quad Stretch 3. Hurdler’s Quad Stretch Hold each stretch for 30 seconds. To view these stretches
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Stretches for your Hamstrings
Tuesday, August 14 2012
Why should I stretch? 1. Less likely to get injured. 2. Greater range of motion which may enhance performance. 3. Enhances movement, so you are more mobile. Why are hamstrings tight? 1. Glutes are weak so your hamstrings and calves kick in to help out. 2. Muscle imbalance. You’re in forward motion most of your
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Stretches for your Hips, Glutes and Lower Back
Saturday, July 14 2012
When we have more mobility in our hips we have greater function in our lower backs and knees, and who doesn’t want that!? Try these 4 stretches to increase the flexibility in your hips and to help prevent lower back and knee issues. 1. Lying leg cross over 2. Single leg cross over drop 3.
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Toned Arms for Summer
Sunday, June 10 2012
Who doesn’t want strong sculpted arms? Enjoy these 6 exercises you can do at home or at the gym, all you need is a set of dumbbells. 1. Push-ups 2. Skull crushers 3. Bicep curls: half-way up, half-way down, full curls 4. Dips 5. Bicep curls while holding a curl 6. Tricep single arm kickbacks
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Side Plank Variations from May NBC Segment
Sunday, May 20 2012
Benefits: 1. Strengthens the shoulder girdle 2. Strengthens the wrist and elbow joints 3. Increases abdominal strength 4. Opens the chest which increases lung capacity 5. Tones and strengthens the body Exercises: 1. Thread the needle 2. Side plank twist 3. Running side plank 4. Side plank knee crunch Do 12 repetitions on each side.
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Side Plank Variations from April NBC Segment
Saturday, April 14 2012
Benefits: 1. Strengthens the shoulder girdle 2. Strengthens the wrist and elbow joints 3. Increases abdominal strength 4. Opens the chest which increases lung capacity 5. Tones and strengthens the body Exercises: 1. Basic side plank (elbow or hand/bottom knee bent or straight) – hold as long as you can 2. Hip drops 3. Leg
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Plank Variations
Monday, March 19 2012
Would you like a stronger core – do more planks? Would you like a more toned stomach – do more planks? Plank variations are the way to go! Planks are one of the most effective ways to work your abs and use all your abdominal muscles. There are 4 parts to your abs: rectus abdominis,
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Plank Variations from January NBC Segment
Friday, January 13 2012
Planks are one of the most effective ways to work your abs and use all your abdominal muscles. There are 4 parts to your abs: rectus abdominis, internal obliques, external obliques and transverse abdominis. Not to mention they work your back, arms, hips and glutes. Exercises that force you to brace your spine and pelvis
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What Ali Eats
Sunday, November 27 2011
What Ali Eats – a question I hear all the time, so I thought I would write it all down for you. I hope this gives you some ideas if you are getting bored with your current meals. All items are organic, grass-fed and cage-free. Nothing is low fat, low calorie or fat free. I
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Fruit Detox Drink by Tracie Fountain
Thursday, April 28 2011
It is hard for me to have a liquid meal. I am a person that would rather eat her 340 calories than drink them any day! However, after trying Tracie’s detox drink to get me ready and feeling better for spring/summer, I am a new fan! Not only does it save me time in the
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Are you Overtraining?
Friday, January 28 2011
Did you know that working out puts stress on your body? Yes, exercise is something we all need to do and is good for us, but too much of a good thing is not good, everything in moderation. Signs of Overtraining: Lack of appetite Fatigue Depression Heavy Muscles Decreased Performance Injury Illness Restlessness Rest and
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