Exercise | She Scribes

How to Motivate Your Family to Get Active, Fit and Healthy

April 13, 2013 By Kimberly

Parenting is a tough job that only becomes more difficult when attempting to get a child to perform any unsavory task. Whether you are trying to get your children to clean their rooms or just eat broccoli, you might find trying to teach healthy choices is often an uphill battle. However, there is one battle that is definitely worth the time, energy and frustration: getting your family active and healthy. If you’re having trouble getting your kids or spouse motivated to get off the couch and get fit, here are a few ways to make the challenge more enjoyable for everyone.

Make Exercise Fun

First off, one of the best ways to make exercise fun is to completely eliminate the word from your vocabulary. Nothing will take the wind out of your children’s sails faster than seemingly negative words — and to a child, “exercise” is no picnic in the park. So instead of saying “it’s time to exercise,” say, “let’s go play a game of baseball” or “let’s go for a family walk after dinner.” While enjoying the activity with your family, make it even more fun by challenging one another. See which one of you can run up a hill the fastest, or who can do the most jumping jacks in less than one minute. Whatever activity you perform as a family, just remember to inject as much fun as possible into the experience and your kids are guaranteed to not only participate, but also remain enthusiastic.

Get in Touch With Nature

One qualm you might have about getting fit as a family is the added expense. Yes, it is pricey to join a gym together or spend money on a new bicycle for each member of the family. However, there are many inexpensive ways you can get everyone active, and each involves getting back in touch with Mother Nature. Check out the state or national parks in your area. In many instances, a season pass is quite reasonable. If your kids aren’t thrilled by the idea of spending their Saturday afternoons hiking the trails of a state park, make the experience more fun by organizing a scavenger hunt. For example, give each child a list of 10 things to find on the hike, such as a moss-covered rock or a pine cone larger than an apple. The kids will enjoy scouring the woods for these objects, and you’ll enjoy actually being able to spend the afternoon outside the house.

Play Video Games

Going for a family walk or hike is a great way to stay in shape. However, there will always be those rainy days when your kids would rather spend their free time playing video games. Instead of fighting with your adolescents or teens to put down the controller, hand your child a fitness video game and play it as a family. There are a variety of fitness, dance and aerobic video games that provide your child with a fun way to shed pounds or stay in shape. Several feature cartoon characters and are ideal for the younger members of your family. For your adolescent or teen, there are dance or aerobic video games that encourage them to stay in shape while moving to the beat of popular songs.

Leave Your Car in the Garage

How many times have you needed a loaf of bread or gallon of milk from the local convenience store and automatically piled everyone into the minivan or car to drive three or four blocks? Whenever possible, leave the car in the driveway and instead ride your bike to the grocery store or walk your kids home from school. You’ll be amazed at how quickly leaving your car at home will improve your fitness level. In addition, walking or biking also saves money on gas, which you can then put toward purchasing that amazing workout gear you noticed last weekend.

Whether giving in and enjoying a different kind of video game with your kids or exploring the fitness options at your local or state park, there are a number of ways families can get active, fit and healthy together. Just remember that the best way to motivate your kids to get healthy is to make any activity fun.

About the Author: Henderson Myers is a guest blogger and father of three. Henderson recently lost 30 pounds by dining on the delicious menu options available through the diet to go website, which are found at http://diettogo.com/.

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Filed Under: Exercise, Family, Health

Must have workout “gear” – The S11-Flex HD Headphones from Motorola

February 6, 2013 By Kimberly

I don’t exercise like I KNOW I SHOULD. We do have a rinky dinky gym at the club house in our condo complex. It consists of a treadmill, exercise bike and a few hand weights. It’s a rather poor excuse for a gym, but it’s better then nothing.

I used to belong to Curves – the women only gym. That was great. I enjoyed going there and did well too. Sadly they closed their doors and are no where to be found locally.

I NEED music when I work out. It helps to motivate me and keep me going. When I worked out at Curves I wasn’t always keen on their music selections. There was too much thump-thump-thumping for my taste. I would rather listen to my own tunes – ones I know will keep me going throughout the work out.

Working out with earphones on can be a bit of an inconvenience. The darn cord tends to get in the way all the time. And I don’t know if this happens to everyone, but with my hair the earphones tend to slid around as I move around. I’m always having to put them back in place. I can’t tell you how many times I’ve worn ear buds and RIPPED them out of my ear because the cord got caught on something. OUCH!!!! It’s not a pleasant experience.

Exercise is important. I know a lot of people made resolutions to exercise and get in shape.

A recent survey from Motorola Mobility found out some interesting information when it comes to exercising.

A majority (65%) of Americans say it’s tougher to keep a resolution to exercise more than to eat better (35%).

For 68% of respondents, lack of motivation was the biggest obstacle to getting fit.

Headphone Headaches: Those who exercise and own headphones say their workout has actually been ruined by uncomfortable headphones (24%) or ear buds that fall out (47%).

Music Motivation: A majority of men consider the most important feature in headphones to be sound quality (59%), while women care most about comfort (46%).

Mid-Workout Moans: 19% of Americans who exercise say a workout has been ruined by forgetting a water bottle and 39% by uncomfortable shoes. And remember when your size-too-big-socks scrunched under your heel? 22% said uncomfortable workout clothes have ended motivation at the gym.

Wow! It’s as if they asked me those questions because I totally agree with each and everyone of them. I do find it easier to eat better then exercise (I am not a fan of working out). Lack of motivation is my #1 obstacle. Even the responses when it comes to headphones and ear buds are exactly what I was talking about earlier in my post. I also think that comfort is more important then sound quality when it comes to headphones or ear buds.

If you need to listen to some high octane music when working out, or even some relaxing music if you are doing some Yoga moves, I have the perfect “must have” piece of workout “gear” – Motorola’s S11-FLEX HD Wireless Stereo Headphones with Bluetooth.

Unlike corded ear buds that can be accidentally (and painfully) ripped from your ears when the cords get tangled or pulled, or headphones that slide around when you move, the Motorola S11 FLEX HD Wireless Headphones stay in place. That is because they wrap around the back of your head and not over your head. They also rest comfortably on your ears which helps to keep them from moving around when you move. They are also ear buds that fit comfortably in your ears too.

I’ll be honest with you, I wasn’t sure just how comfortable these would be. I do prefer headphones over ear buds, but some ear buds feel OK. I also wasn’t sure how I’d like wearing it on the back of my head instead of over my head. They didn’t exactly look comfortable when I took them out of the box either.

I was very wrong. These are very comfortable and even with my long, thick hair it does’t slide around. I can move up and down and they stay in place. I haven’t used them to exercise at a gym but I have used them to take our dog for long walks and play with him outside. I have to bend up and down a lot when I’m with him (picking up sticks, his ball or his “business”).

I don’t even realize that I am wearing them after a while. They are adjustable to you can make them to suit your comfort level too. They come with different sizes of ear bud “cushions” to you can find a pair that fit your ears comfortably.

I never listen to music when I walk my dog because it’s too much of an inconvenience with the cord as well as holding my iPhone in my hand. I need both of my hands free.

The Motorola S11-Flex HD Wireless Headphones connect to your iPhone or other devices via Bluetooth. That means I can safely tuck my iPhone in my pocket and keep my hands free, all while being able to listen to my favorite tunes. The headset has volume controls so you can adjust the volume quickly and easily.

The sound quality is A-M-A-Z-I-N-G! You can tell instantly that these are quality headphones. There is no “crackling” or issues with the volume (nothing worse then headphones where one side is louder then the other!).

One of my most favorite features is how quickly they charge. I’m talking lightening fast! I dislike having to wait several hours for something to fully charge, especially things you need for “on-the-go”. The Motorola S11-Flex HD Wireless Headphones charge in FIVE MINUTES!!! Five minutes will get you a full hour of heart-pumping music. Fifteen minutes of charging will provide you with three hours of music. LOVE IT! I can have them charged for an hour (or more) worth of music (or audio books, another favorite of mine) in about the same time it takes me to throw on my walking sneakers and coat.

My teenagers keep begging me to give them my Motorola S11′s. NO WAY! You see, my kids go through headphones/ear buds on a regular basis. Either they are an inferior quality that die out after a month or two or they meet up with another bad fate – our cat! One of our cats seeks out the cords from the headphones/ear buds and chews them in half. I’m not exaggerating when I say AT LEAST 3 DOZEN headphone/ear buds have been destroyed that way. I actually keep several on hand for those occasions. Some people keep a supply of pens or pencils on hand – I keep a supply of headphones/ear buds. I tell the kids ALL THE TIME to hide them when not in use (as in bury them in a dresser drawer) but it never fails. They always leave them some place where the cat and find them (our cat must have a radar for these things). Because the Motorola S-11′s don’t have cords there is nothing for the cat to chew through. That means my kids will always have something to listen to their music with.

Here is a little more information about the Motorola S-11 Flex HD Wireless Headphones.

The first of its kind, S11-FLEX HD has a flexible outer band, adjustable inner band, and telescoping and rotating ear pieces which let you adjust your headphones so they feel lightweight, balanced and ready for even the most intense workouts. And thanks to protective seals and moisture-repelling mesh, sweat stays out and music stays on. Did we mention it’s wireless? Whether you’re working out or walking to work, you’ll never worry about losing your sound with slipping ear buds or a yanked cord again. The S11-FLEX HD headphones can stream music up to 150 feet from your smartphone or music player so you can do a circuit at the gym, clean the house or work in the yard without having a music player hugging your hip.

“It’s a custom-fit world with fashion, furniture and even food being created to fit the unique needs of every individual – we decided technology shouldn’t be any different,” said Dickon Isaacs, Design Director, Consumer Experience Design, Motorola Mobility. “That’s why we built upon our popular S9 and S10 series to create an amazing headset that can be tailored and custom fit just for you.”

The pulse-pounding audio from the S11-FLEX HD will blow you away. Advanced acoustic technology delivers crystal clear highs and body-thumping bass to keep you grooving whether you’re at a packed gym, running through a noisy downtown or on a quiet trail run. Plus, with customizable equalizer settings, you get to decide how to listen to your music. Pump up the bass, choose virtual surround sound, or go for a more balanced setting. The multi-function button on the headset makes choosing your settings easy and the sound will beat even your favorite wired headphones.

“S11-FLEX HD delivers the kind of sound you’d only expect from a wired headset – high quality, crystal clear audio — with the ability to adjust the fit and customize the sound for a personalized experience that no other product delivers and without the wires,” said Cedric Welch, Senior Director, Companion Products, Motorola Mobility.

The S-11′s retail for $129.00. I know that is making a few people cringe because they are not “budget friendly”, but, they are QUALITY headphones that will last a very long time with proper care. These are going to last much longer then the ones you pick up at the local drug store for $9.99. Plus you cannot compare the sound quality with these headphones compared to cheaper ones. The moment you start to listen to music the difference is crystal clear.

Being able to listen to music (or other audio files) cord free and hands free make them a “must have” too.

I am actually considering getting these for my kids for either their birthday or Christmas this year. When I think about all the $$$$ I have spent over the past few years on other headphones/ear buds I probably could have purchased a dozen of the S-11′s by now. Sigh…

The S-11′s are NOT just for working out. They are great to have anytime, anywhere.

Check out this video for the Motorola S-11 Flex HD. If you are reading this via e-mail you can find the video here, http://bit.ly/Yb7bS1.

For more information please visit the Motorola Mobility website. You can also find Motorola on Facebook and Twitter.

Kimberly

*I received a free sample in order to do this review. There was no compensation. The opinions expressed are my own and were not influenced in any way.

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Filed Under: Exercise, Health, Reviews, Technology Tagged With: Motorola, S-11 Flex HD

New Year New You – New Fitness DVD Releases

December 22, 2012 By Kimberly

Many (and I do mean MANY) people make resolutions for the start of the new year to lose weight, eat healthy and exercise. I think those must be the top three resolutions, followed by quit smoking and save money.

I will admit that for many years I had lose weight, eat right and exercise as my New Year’s resolutions. Sadly, 99.99% of the time I failed within the first week of the new year. Either I ate something I knew I shouldn’t, or I just didn’t motivate myself enough to exercise.

Have you ever spent a small fortune on exercise equipment – all with good intentions – only to never use them? How many exercise bikes or treadmill ends up being coat racks?

Before you max out your credit card on a ton of equipment you might never use, why not make a much smaller investment and pick up some exercise DVDs. Most DVDs are in the $10-$20 range and many of them don’t require extra equipment. Personally I would suggest starting off small, with exercise DVDs, and then work your way up to the $$$$ equipment if you see that you are truly motivated to get in shape and stay and shape.

There are so many exercise DVDs on the market these days that it’s hard to pick out the best of the best.

Here are several new fitness DVDs that are currently available (or will be in the next few weeks).

Billy Blanks Jr. Dance Party Boot Camp

Get ready to sweat and have some high-octane fun with Billy Blanks Jr. Dance Party Boot Camp arriving on DVD, Digital Download and On Demand this holiday season from Lionsgate Home Entertainment. Son of the famous Tae Bo creator, Billy Blanks Jr. brings his spin on fitness to your home where he will rev up your workout with the ultimate dance party. This 30-minute workout will supercharge your calorie burn with a non-stop mix of the hottest dance moves and boot camp conditioning. Available on December 4^thfor the suggested retail price of $14.98, Billy Blanks Jr. Dance Party Boot Camp is designed for all ages, shapes and sizes. It’s the best time you’ll ever have losing weight!

Billy Blanks Jr. continues to build his brand as teacher and creator of the “Dance With Me” fitness classes available at 24 Hour Fitness and currently being rolled out worldwide.

Prayfit 33-Day Body Toning System

From Jimmy Peña, founder of Prayfit, best-selling author and faith-based exercise physiologist whose clients have included Tyler Perry, Mario Lopez and LL Cool J., comes Prayfit 33-Day Body Toning System, arriving on DVD, Digital Download and On Demand from Lionsgate Home Entertainment this December. Prayfit 33-Day Body Toning System is a complete workout and motivational system designed to tone, tighten and sculpt your legs, shoulders, chest, back, arms and abs. Bolster your faith and reshape your entire body in 33 minutes a day for 33 days. The DVD includes the popular “Prayfit Minutes,” weekly devotionals to inspire and encourage you to improve your life by giving your best effort. Prayfit 33-Day Body Toning System DVD is available December 4^th for the suggested retail price of $14.98.

Jimmy leads you through a workout that builds lean muscle with targeted exercises and blasts through body fat with several bouts of high-intensity cardio, so you will see results faster than you would by doing cardio alone. Ideal for any fitness level, your goal is to improve steadily each day, building your fitness and your faith.

Denise Austin: Fit in a Flash

Denise Austin wants you to have the body you’ve always wanted in 7 minutes! Ignite your metabolism and start shedding pounds and inches with Denise Austin: Fit in a Flash arriving on DVD, Digital Download and On Demand December 4^th from Lionsgate Home Entertainment. Denise Austin: Fit in a Flash provides seven dynamic workouts (plus a warm-up and cool down) focused on cardio, strength training and toning, all delivered in a quick seven minutes each! Start with the level 1 workouts, and when you’re ready, advance to level 2. When you’re feeling good, combine the workouts for a total body blast that will get you Fit in a Flash! Denise Austin: Fit in a Flash features a custom workout and music-only options and is available on DVD for the suggested retail price of $14.98.

A five-foot-four-inch dynamo, Denise Austin has sold more than 25 million workout units (DVD and VHS), authored more than 10 books on fitness, and starred in the longest running fitness show in the history of television. An innovator in fitness, Denise Austin has been on the President’s counsel for over 12 years and has new branded fitness products launching with 35 skus November 2012 at Rite-Aids nationally.

Denise Austin: Shrink Your 5 Fat Zones

Blast away unwanted fat with Denise Austin: Shrink Your 5 Fat Zones arriving on DVD, Digital Download and On Demand December 4^th from Lionsgate Home Entertainment. Lose inches with Denise’s favorite fat burning, cardio exercises to target tone trouble zones on your butt, belly, back, thighs and arms. Each workout is 10 minutes and delivers maximum calorie burning results. When you’re short on time, get in what you can, and for optimal results, do all 5 Fat Zones for a total body fat-burning workout that you’ll love! Denise Austin: Shrink Your 5 Fat Zones will be available on DVD for the suggested retail price of $14.98.

Ballet Beautiful: Body Blast

Get a fit, firm and graceful body with this ballet inspired workout from Mary Helen Bowers, former New York City Ballet dancer and trainer to Natalie Portman for her Academy Award-winning role in Black Swan. Bowers shares her ballet-inspired workout that’s getting the celebrities fit and feminine bodies through the Lionsgate Home Entertainment release of Ballet Beautiful: Body Blast on DVD, Digital Download and On Demand this winter. This total body routine will help sculpt a lean, long dancer’s body with four 15-minute targeted workouts. Mix and match these workouts to tone your arms, abs and butt. Perfect for anyone pressed for time and looking for a quick and challenging workout with great results! Strengthen and stretch muscles simultaneously to elongate and tone the entire body. The workout includes Ballet Beautiful Swan Arms^TM, a 15-minute Ballet Beautiful: Body Blast and Butt Series Parts 1 & 2. The Ballet Beautiful: Body Blast DVD will be available on December 4 for the suggested retail price of $14.98.

Mary Helen Bowers, Ballet Beautiful founder, is an accomplished ballerina, a visionary fitness expert and a leader in the global trend of ballet-inspired fitness. Her signature Ballet Beautiful method uses customized, low-impact cardio and toning exercises to sculpt a strong, graceful physique and beautiful posture. She has been sought out by A-list actresses, celebrities and supermodels around the world including Kirsten Dunst, Helena Christensen, Liv Tyler, Maggie Gyllenhaal, Jaime King and Zooey Deschanel. Mary Helen opened her first studio in New York City’s Soho neighborhood in May of 2011 and released her first book, Ballet Beautiful, with a forward by Natalie Portman, in June 2012. In addition, she has a global online training program and has sold thousands of videos in over 50 countries worldwide.

The Biggest Loser: Power Ab Blast

Six-pack abs and a sculpted core have never been as attainable as in The Biggest Loser: Power Ab Blast arriving on DVD, Digital Download and On Demand from Lionsgate Home Entertainment this winter. Join all-star trainers Bob Harper and Dolvett Quince, along with your favorite show contestants, in six targeted exercise routines that focus on strengthening your core. The latest in “The Biggest Loser” home entertainment line, The Biggest Loser: Power Ab Blast DVD will be available December 4 for the suggested retail price of $14.98.

Drop inches from your waistline with the sculpting moves in Power Ab Blast. You’ve seen contestants dramatically slim down on NBC’s hit series, “The Biggest Loser,” and now it’s your turn! Shape a strong and defined core with Power Ab Blast workout! Burn belly fat and get those chiseled abs you’ve always wanted with trainers, Bob Harper and Dolvett Quince.

The Biggest Loser: 30-Day Power X-Train

Throw out your excuses and get into a heart-thumping exercise routine when Lionsgate Home Entertainment releases The Biggest Loser: 30-Day Power X-Train on DVD, Digital Download and On Demand on December 4. Shed pounds and burn mega calories with the Power X-Train regimen and you will feel better than ever. The latest in “The Biggest Loser” home entertainment line, The Biggest Loser: 30-Day Power X-Train DVD will be available for the suggested retail price of $14.98.

Take it up a notch with the fat-burning moves in 30-Day Power X-Train! You’ve seen contestants drop pounds on NBC’s hit series, “The Biggest Loser,” and now it’s your turn! Using cross-training and core movements, you’re going to shed unwanted pounds, burn maximum calories and tone and tighten your legs, abs and arms for a total body workout. Get ready to sweat with trainers Bob Harper and Dolvett Quince as they challenge every muscle in your body.

Jane Fonda: Prime Time AM/PM Yoga For Beginners

Fitness pioneer Jane Fonda is back again with Yoga designed for Baby Boomers! Build strength, improve flexibility and relax the body with Jane Fonda: Prime Time AM/PM Yoga For Beginners available on DVD, Digital Download and On Demand this winter from Lionsgate Home Entertainment. The perfect gift for this holiday season, the DVD features Fonda’s five favorite beginners yoga exercises designed for mornings and evenings. Available on December 4^th, Jane Fonda: Prime Time AM/PM Yoga for Beginners contains three AM yoga workouts, designed to make you feel rejuvenated and energized, and two PM workouts that will help you relax, unwind and release tension and stress from your day. Includes a bonus 5-minute workout to improve your balance and help you get the yoga body you desire. A towel, chair, yoga mat and light weights are recommended.

A fitness guru and author, Jane Fonda has produced and starred in over 20 exercise videos since 1982. The Jane Fonda’s Workout video became the highest selling home video ever moving over a million copies. Fonda subsequently released 23 workout videos with the series selling a total of 17 million copies combined, more than any other exercise series. She also released five workout books and thirteen audio programs. After a fifteen-year hiatus, she returned to fitness, releasing two new fitness DVDs in 2010, and then two additional DVDs in 2011, which she designed to address the unique fitness needs of boomers and seniors.

Step Up Revolution Dance Workout

Burn fat while getting down with the Step Up Revolution Dance Workout from Summit Entertainment, a LIONSGATE company. Available on DVD, Digital Download and On Demand, the all-new workout DVD features four upbeat dance workouts based on the music and moves from the hit movie, Step Up Revolution. From the living room to the dance floor, hosts Bryan Tanaka and Micki Duran teach moves that you can do anywhere – and no partner required! Shake your booty to the bass bumpin’ beats from the movie as you learn new steps that can be done alone for a heart-pounding workout or put together for a jaw dropping dance routine. Wiggle your hips to the sexy Salsa and Mambo inspired moves and get funky with the Hip-Hop grooves all while slimming down and trimming your waistline. The Step Up Revolution Dance Workout DVD will be available December 4 for the suggested retail price of $14.98.

Burn mega calories with Step Up Revolution Dance Workout! A super-charged, energizing, and fun series of four dance workouts featuring music and moves from the hit movie, Step Up Revolution.

30 Day Butt Lift

A sexy, new 30-day workout system designed exclusively for BeFit by a leading expert in fitness. Led by trainers Alicia Marie and Courtney Prather, this progressively intense mix of cardio and strength training will sculpt, firm and tone your backside in just 30 days. Effective cardio drills will help you burn fat while glute defining strength training moves build lean muscle to help you get the best lower body of your life.

Only on the BeFit Channel: http://www.youtube.com/user/BeFit

Look for these DVDs (with the exception of the 30 Day Butt Lift) where ever DVDs are sold.

Are you planning on making exercise one of your New Year’s resolutions this year? If so, I would love to hear from you on how you plan on staying on track and keeping motivated. Maybe you can inspire me to do the same thing. Feel free to leave a comment. I always love to hear from my readers.

Kimberly

*I was not compensated for this post. I posted this for the enjoyment of my site readers. Any opinions expressed are my own unless otherwise noted.

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Filed Under: Diet & Weight Loss, Exercise

5 USELESS Exercises (Don’t do them!) + 4 Step Flat Stomach Formula

August 28, 2012 By Kimberly

I thought some of my readers might be interested in these exercise routines to help you get a flat stomach. I addition I thought readers might be interested in knowing more about exercises you might be doing that are useless.

The information in this post is from Dr. Kareem (www.DrKareem.com). There are also a couple of accompanying videos that you might want to check out.

Dr. Kareem is concerned that you might be hurting your body. He explains everything in this video. STOP doing these exercises if you want to lose fat or build muscle. They could be destroying your results.

Check out the exercises in question here —> 5 Worst exercises NEVER to do

8 out of 10 people who work out uses these exercises too.

Dr. Kareem also has an article on losing stomach fat that you might find interesting. It’s pretty much a ‘plug’ and ‘play’ method for sequencing the goals of your exercise program to get the best result.

Dr. Kareem decided he’s just going to lay it out for you, and walk you through the exact plan you can use to lose stomach fat and get a flat stomach. You should make sure to follow his formula to the tee, while also complementing it with a healthy nutrition plan.

Here are his instructions for a flat stomach.

There will be 8 workouts, utilizing 2 workouts for 2 weeks before progressing to the following 2 workouts, as you see listed below. Each workout will be 25 minutes in duration, and the most important thing you can do is hit momentary muscular failure in every set that you do. This means that you go until your last ‘good’ rep, with perfect form, on every exercise, and you have to adjust the weight accordingly.

Also, keep your core ‘on,’ meaning that you should always be stabilizing your spine and working out in the posture you’d like to stay in. If your abdominal muscles are stretched (belly expanded) while you work out, you’re more likely to train the muscles to stay this way. Instead, keep a light, voluntary contraction in your “don’t let me twist you” muscles.

Beginner Fat Loss A & B – Weeks 1 and 2

Build two workouts that are whole-body based and moderately dynamic. It’s important that you rest one body part while working another, and then only take ’true’ rest breaks after every 10-15 exercises. By alternating between squats, pushes, lunges, pulls, and planks, you will definitely hit everything you need.

Your second goal in creating these workouts will be to make the exercises more complicated as your workout goes on. For example, your first exercise might be a ’squat,’ but your 6th exercise would be a ‘squat and press,’ thereby building 2 movements into a single exercise. This will enhance the metabolic effect of your workouts and prepare you for Weeks 5 & 6.

Last, alternate high reps and low reps for opposite muscle groups on Workout A & B. If you lift heavier with ‘Squats’ and ‘Pulls,’ for example, then you to lift lighter and higher rep ranges with ‘Lunges’ and ‘Pushes.’

Muscle Building A & B - Weeks 3 and 4

Now, we’re going to mix things up a little bit. For each of these workouts you need to pick 6-8 exercises, honing in on exercises that allow you to lift a lot of weight. Next, pick an additional 6-8 exercises that work on muscle balancing, as this should be a part of every muscle building workout.

HINT: Muscle balancing exercises work the smaller muscle groups, as well as the main recruiters of your core, which turn ‘off’ the muscles that are overworking and shouldn’t be. Exercises for your rotator cuff, main postural stabilizers, hip rotators, etc. all qualify.

Again, you should alternate muscle groups of emphasis on these workouts, and you should aim to hit between 6-10 reps on every ‘strength’ exercise you do.

Intermediate Fat Loss A & B – Weeks 5 and 6

This is just like Weeks 1 & 2, but the exercises are more complex from the very beginning. Now, the goal will be to build as many movements into a single exercise as possible, while adding dynamic surfaces like dyna discs, exercise balls, vertical dumbbells, Bosu balls, medicine balls, or any other unstable surface to the mix.

By forcing your body to stabilize with these high-intensity exercises, rather than focusing on the amount of weight you’re lifting, you can increase intensity in a different way. This is great for building an amazingly strong body that has incredible tolerance to exercise.

With increase ‘exercise tolerance,’ you lose fat faster.

Lean & Healthy A & B – Weeks 7 and 8 (recovery phase)

Go light to moderate on all workouts and aim for continuous movement. Hit all muscle groups in all workouts.

Recently, Dr. Kareem has been seeing great results by creating ‘dynamic and focused’ periodization phases. Essentially, that’s what you see above. The periodization phase is focused on fat loss, as the overall objective, but we’re taking a rest from super high intensity, whole-body based exercise, and shifting our focus to muscle recruitment and increasing the load in weeks 3 and 4. This allows us to ‘rest,’ in a sense, and produce better results on Weeks 5 and 6… at least that’s what Dr. Kareem thinks

The main reason why Dr. Kareem has been able to test out so many different workout methods recently to find the methods that work best is because he has a tool that writes the workouts for him – it’s called Create My Workout.

Here’s a special link where you can grab all 8 workouts in just a few seconds, in case you’d rather save the 3-4 hours it would take to write them all out: 4 Step Flat Stomach Formula. It has all 8 customized workouts built for you in just a few seconds.

Getting rid of belly fat is much easier when you choose the right exercises. It’s important that you’re always progressing, instead of choosing exercises that may produce a temporary result and result in joint pain down the road. ACSM and NSCA serve as great resources for finding a qualified personal trainer in your area if you’re looking for more personalized attention.

To your weight loss success.

*Make sure to check with your doctor before trying any workout routine or weight loss program.

**Unless otherwise stated the findings, interpretations and conclusions expressed in this post do not necessarily represent the views of SheScribes.com. This is a post written by a 3rd party and I am not liable for anything pertaining to the exercises, opinions or information within the post. For more information feel free to contact me directly.

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Filed Under: Exercise, Health, Ramblings

National Bowling Day – August 11, 2012 – Bowl for FREE!

August 8, 2012 By Kimberly

Back in May I posted about a fun summer program the whole family can enjoy called Kids Bowl Free (www.KidsBowlFree.com). Parents can sign their children up to receive two FREE games of bowling a day for the whole summer. You can read my original post here, http://www.shescribes.com/2012/05/kids-bowl-free-a-fun-summer-program-offering-free-bowling-all-summer-long.html.

I just wanted to give readers a reminder that summer is not over and you can still sign up to participate. The program has about a month left to go and with the dog days of summer still upon us I’m sure there are plenty of children looking for fun things do.

This Saturday (August 11, 2012) is also National Bowling Day. You can register at www.GoBowling.com to receive a FREE game of bowling. Plus you will be entered to win a new iPad too!

To find a participating bowling alley near you visit both the KidsBowlFree.com and GoBowling.com.

Bowling is fun for the whole family. My family enjoys it (even though none of us are that good at it).

Our family doesn’t go on “official” vacations. We only go on “stay-cations” and stick close to home. Therefore I’m always on the look out for fun things we can do that are relatively local to us.

New City Bowl is one of the participating bowling allies, and they are local to us (yeah!). Not only do they offer 24 lanes of bowling they also have batting cages, and a full service bar and snack bar. You could easily spend a few hours there.

Kimberly

*I was not compensated for this post. I posted this for the enjoyment of my site readers. Any opinions expressed are my own and are not influenced in any way.

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Filed Under: Activities, Children, Exercise, Family, Free, Ramblings, Teens

Chicken of the Sea 60s & Sensational Contest (Giveaway ends 8/8/12)

July 31, 2012 By Kimberly

Did you know that Chicken of the Sea’s Mermaid is turning 60 years old this year? WOW! She looks pretty darn good for being sixty.

I still giggle every time I hear Chicken of the Sea because singer Jessica Simpson thought it was really chicken. LOL!

My family loves Tuna Fish. In fact we’re having it for dinner one night this week. Sometimes for a quick, easy and inexpensive meal I make a few cans of tuna mixed with some hard boiled eggs and serve it on toasted bread. It doesn’t sound like much but it’s very filling and my family enjoys it. Sometimes we have a side salad or maybe some pickle spears to go along with it. It’s a great “go-to-meal” for those night when you don’t have time to cook.

I especially like the Chicken of the Sea no drain cans. Have you tried them yet? They are wonderful!

The only thing I dislike about eating canned Tuna is draining it. It’s such a mess and my hands end up smelling like Tuna, no matter how much I wash them. Having five cats doesn’t help matters any. They follow me around like I’m the Pied Piper.

The no drain cans are perfect. They also encourage me to eat more Tuna (which of course you know is good for you) because it’s so much easier to prepare. I’m giving these cans an enthusiatsit two thumbs up.

Here is a fun sweepstakes I think my readers might enjoy too.

Chicken of the Sea’s 60s and Sensational Contest is asking Facebook fans to nominate themselves or someone they know, between the ages of 60 and 69, who fuels their mind, body and spirit with healthy eating, activity and personal fulfillment. Four grand-prize winners will be able to choose from three sensational birthday packages: a 60s and Sensational $1,000 shopping spree; dinner with three friends including a limo for transportation; or a spa package for two, complete with hotel accommodations and dinner.

Facebook fans that submit a nominee will also be entered into a daily contest giveaway for the chance to win cool Chicken of the Sea swag.

I know some pretty amazing people in their 60′s who always amaze me. I’m only in my 40′s and they are more active and look so much better than people my age. I wish I knew how they did it.

I’m not in my 60′s (yet) but I do try to stay ‘sensational” in my own way. Here are some of the things I do.

- Drink plenty of water. I always make sure to drink water throughout the day.

- Always use sunscreen. The sun does a lot of damage to your skin, even during the Winter months.

- Get plenty of rest. I’ve been so frazzled with trying to sell our home that I haven’t slept well in weeks. I’m feeling totally run down. I NEED SLEEP! I hope I can get back on track because I am someone who really needs their “beauty sleep”.

- Always smile. I’m a super shy person but I always make it a point to smile at people. A smile can really make someone’s day, especially if they are having a bad day.

- Keep your mind active. I always try and do things to keep my mind in tip top shape. I am fearful of developing Dementia so I try and do things like puzzles and mind games to keep my mind healthy.

There are other things I try to do but I didn’t want to bore you with a long list.

If you would like to learn more about Chicken of the Sea Tuna visit www.ChickenoftheSea.com. While you are there before to check out the recipe section. YUMMY!!!

You can also follow on Facebook and on Twitter (@COSMermaid).

I would love to know you YOU stay sensational, no matter what age you are. To encourage you to share your tips I have a special giveaway. TWO readers will each win a Chicken of the Sea prize package which includes a spa kit, reusable water bottle and two cans of Chicken of the Sea No Drain Tuna.

This giveaway is open to US residents only and will end on August 8, 2012 at 12:01 AM (EST). The winners will be chosen at random using a random number generator from all eligible entries. The winners will be notified via e-mail and will have three days to reply or a new winner will be chosen in their place.

To enter please comment on this post and share with me a tip (or tips) on how you personally try to stay sensational?

For extra entries you can use the Rafflecopter widget found below.
a Rafflecopter giveaway

Kimberly

*I received free sample products in order to do this review. There was no compensation. The opinions expressed are my own and are not influenced in any way.