FitnessFactorMagazine

Spring Cleaning Your Diet In 2013

2013-02-06T19:35:00.001-08:00

Spring Cleaning Your Diet In 2013

Does the thought of a Detox Diet sound overwhelming and unrealistic because of your busy lifestyle or budget?

No worries; you can still “Spring Clean” your diet despite any challenges. Below are foods you can add to your diet that will start detoxifying your body little by little before you decide to start a more thorough cleanse or commence a diet make over.

Spring Detox Foods

Lemon Water1 cup Organic
Carrot Juice 1 cup organic
Burdock Root Tea 1 cup organic
Green Juice 1 cup

Just adding 1 serving of any of the foods listed above will have a cleansing effect on your body.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 14 years and Kundalini for 6 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

The Perfect Journal for Losing Weight in 2013

2012-12-25T14:31:00.002-08:00

The Perfect Journal for Losing Weight in 2013

The New Year Is right around the corner and it’s time to create a fitness plan that will enable you to stay committed to your workout for the whole year.

Keeping a simple fitness journal will enable you stay committed and keep track of your success.

Below is a simple guide to creating your own personal fitness journal for success!

Part One: Creating Your Journal

Supplies
Spiral Notebook
Small Post It or Dividers
Pen or Gel Ink

Step 1
Divide notebook into 12 sections; 7 pages per section

Step 2

Write down the month on each divider

Step 3
Title each page within the first month with each heading below

1 Assessment
2 Goals
3 Motivation
4 Exercise Plan
5 Diet
6 Obstacle/Solutions
7 Notes

Part Two: Filling Out Your Journal for January 2013

Assessment

Weight

Bust
Waist
Hip

Goals

Weight

Bust
Waist
Hip

Motivation
1

Exercise Plan

	Minutes	Frequency	Sets/Rest
Cardio
Resistance
Stretch

Diet

*Saturday is a rest day to structure; remember to still eat healthy and within portions

Obtacles/Solutions

Notes

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 13 years and Kundalini for 5 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

2012-05-15T18:13:00.002-07:00

Starting A Diet Plan You Can Stick To

Starting a diet plan is not easy; sticking to it is even harder. However when you set your mind on changing your eating habits; a healthy diet is definitely a goal that you can accomplish. There are so many success stories of long-term weight loss. This can be a story that you can also create for yourself if you choose to.

Below are some tools and techniques to help you accomplish your weight loss goals forever.

Determine Your Daily Calorie Intake

Choose a calorie intake that is relative to your goals, activity and nutrient needs. Currently, there are different tools available online and through apps that can help you decide which is the appropriate calorie intake for you. You can also visit a qualified nutritionist to select your calorie needs.

Select Foods For Your Diet

Let's face it not all foods are created equal, so decide what foods are going to be a definite stable in you diet that will enable you to reach your weight loss goals.

Plan a Cheat Meal or Two

Perfection can lead to imperfection; so allow yourself to cheat once or twice a week; of course plan your cheat meals and keep them within portion control.

Create A Menu

Creating a menu is a sure proof way to help you stay on track with your diet goals. Place this menu on your refrigerator as a constant reminder. Allow yourself to deviate from your menu plan when the need arises; but remember to have a back up plan if you do not have access to the foods on your menu.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals

Interval Training Without Having to Go Insane

2012-01-31T23:20:00.000-08:00

Interval Training Without Having To Go Insane

Interval training is a great way to get fitness results in a short amount of time. Even, though the current trend is to do extreme interval training, this can increase your possibility of injury since you are exercising without using cautious controlled motions; in addition, you may be working out at a level your mind is ready for but you body is not.

Fortunately, you can do interval training more moderately and still see results. Below is an interval-training program with different levels of intensities, with a focus on results and wellness at the same time.

Level 1	Level 2	Level 3

5 minute warm-up	10 minute warm-up	15 minute warm-up
Treadmill	Treadmill	Treadmill
1 minute cardio	2 minutes cardio	3 minutes cardio
Jump Rope	Treadmill/Jog (Fast)	Step
Biceps	Biceps	Biceps
Bicep Curls	Bicep Curls	Bicep Curls
Gluteus	Gluteus	Gluteus
Squat	Squat	Squat
1 minute cardio	2 minutes cardio	3 minutes cardio
Jump Rope	Treadmill/Jog	Step
Triceps	Triceps	Triceps
Triceps Kickbacks	Triceps Kickback	Triceps Kickback
Hamstrings	Hamstrings	Hamstrings
Romanian Deadlift	Romanian Deadlift	Romanian Deadlift
1 minute cardio	2 minute cardio	3 minute cardio
Jump Rope	Treadmill/Jog	Step
Chest	Chest	Chest
Push Up	Push Up	Push Up
Quadriceps	Quadriceps	Quadriceps
Lunge	Lunge	Lunge
1 minute cardio	2 minute cardio	3 minute cardio
Jump Rope	Treadmill/Jog	Step
Shoulders	Shoulders	Shoulders
Lateral Arm Raise	Lateral Arm Raise	Lateral Arm Raise
Calves	Calves	Calves
Calve Lift	Calve Lift	Calve Lift
1 minute cardio	2 minute cardio	3 minute cardio
Jump Rope	Treadmill/Jog	Step

Frequency-1-3 times per week

Level 1: 8 repetitions, 1 set

Level 2: 8 repetitions, 2 sets

Level 3: 8 repetitions, 3 sets

* 60-second rest between sets

Level 1-Never Exercised

Level 2-Exercised for 3 months or more

Level 3-Exercise for 6 months or more

Before starting this or any other exercise program it is important to consult with a medical doctor.

Journal 6-Challenges & Solutions

2011-12-31T20:41:00.000-08:00

Journal 6-Challenges & Solutions

So you have listed your goals, motivations, diet, and fitness plan, then everything should be set, right?

Possibly, in a perfect world everything is set, but in the real world there are going to be challenges. Foreseeing and preparing for challenges will enable you to increase your success with your fitness plan.

Challenges & Solutions Sample

Social Events

Challenge

________________________________________________________________________

Solution

________________________________________________________________________

Tempting Foods

Challenge

________________________________________________________________________

Solution

________________________________________________________________________

Lack Motivation to Work Out

Challenge

________________________________________________________________________

Solution

________________________________________________________________________

My Challenges & Solution Journal Entry

_______________________

Challenge

________________________________________________________________________

Solution

________________________________________________________________________

_______________________

Challenge

________________________________________________________________________

Solution

________________________________________________________________________

_______________________

Challenge

________________________________________________________________________

Solution

________________________________________________________________________

Journal 5-My Fitness Plan

2011-12-26T11:59:00.000-08:00

Journal 5-My Fitness Plan

Fitness is crucial for good health, weight maintenance and energy. So sticking to your fitness plan is important; though not always easy to do.

Below you will find a guide to creating a fitness plan that you can maintain all year long.

When creating your fitness plan make sure to consider the following:

· Fun Factor

To stick to any fitness plan you have to enjoy it; choose workouts you love or really like.

· Time

Avoid scheduling a 1-hour routine when realistically you only have 30 minutes in your schedule to work out.

· Variation

Vary your workout, music, clothes this will keep your work exciting and fun.

· When

Define when you are going to workout a week in advance this helps with sticking with your workouts, add it to your schedule; keep the appointment.

· Where

Location is very important; you need the right place to workout with the least amount of distractions.

· What

Define your workouts a week to a month in advance; having a plan usually increases results.

Sample Fitness Plan

Cardio

20 Minutes daily before I get into work since I like walking outdoors. If it gets cold I will use the treadmill in the gym.

Resistance

20 minutes 2 times a week at with my favorite videotape at 6:00pm after work on Tuesday and Thursday.

Stretch

60 Minutes Yoga practice on Sunday at the gym with my favorite teacher.

Now it is time to create your own Fitness Plan Journal Entry

Cardio

______________________________________________________________________________________________________________________________________________________________________________________________________________________________

Resistance

Stretch

Before starting any fitness plan it is important to consult with a medical doctor.

Next Blog: Journal Entry 6-My Fitness Challenges & Solutions

Journal 4-My Diet Plan

2011-12-20T18:56:00.000-08:00

Journal 4-My Diet Plan

The next part of this journal series is My Diet Plan. In this journal you will create a list of foods that will be part of your diet. You will also choose designated cheat day(s) for foods you can enjoy 1-3 times a week.

Sample Food List

· Remember when creating your own food list; choose foods and serving sizes that are in accordance with you dietary needs.

· Use your food list when creating your weekly meal plan or for grocery shopping

Protein

· Beans 1 cup

· Chicken 4oz

· Eggs 1

· Fish 4oz

· Red Meat 4oz

Carbohydrates

· Potatoes ½ cup cubed

· Brown Rice ½

· Whole Wheat Bread 1 slice

Vegetables

· Spinach 1 cup

· Lettuce 1 cup chopped

· Tomatoes 1 cup chopped

· Cucumbers 1 cup chopped

· Carrot 1 cup chopped

· Broccoli 1 cup chopped

Fruits

· Apple 1pc

· Orange 1pc

· Banana 1pc

· Pineapple 1pc

· Strawberries 1pc

Fat

· Olive Oil 1 tsp.

· Sesame Oil 1 tsp.

· Canola Oil 1 tsp

· Nuts ¼ cup

· Seeds ¼ cup

Calcium

· Milk

· Soymilk

Designated Cheat Day

· Friday-Portioned Chinese Food

· Saturday-Portioned Ice Cream

Tips

· Choose natural foods; devoid of chemicals and preservatives

· Eat Organic

· Stick to portions

· Select healthy preparations

· Select Healthy Foods

Avoid

· Processed Foods

· Fried Foods

· Fatty Foods

Now it is time to create your own My Diet Journal Entry

My Diet Journal Entry

Protein

_______________________

Carbohydrates

_______________________

Vegetables

_______________________

Fat

_______________________

Calcium

_______________________

Designated Cheat Days

_______________________

Next Blog: Journal 5-My Fitness Plan

Before starting a diet plan it is important to consult with a medical doctor.

Writers Note: This article is meant as a organization and motivational article for managing your diet it is not a diet plan.

Journal 3-My Motivation

2011-12-17T15:22:00.000-08:00

Journal 3-My Motivation

To be successful at any goal, it is important to know what motivates you. It is also important to review your motivation regularly to stay focused when focusing becomes a challenge.

Below are some common motivations for starting a fitness program.

Common Motivations

1- Lose Weight

2- Become Toned

3- Fit Into My Old Clothes

4- Build Stamina

5- Improve My Health

Journal 3-My Motivations

5-

Next Blog- Journal 4-My Diet Plan

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has ppalso practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals

Image provide by www.dreamstime.com

2011-12-13T18:05:00.000-08:00

Journal 2- My Fitness Goals

Setting goals is very important for your fitness plan; it allows you to be focused and it also adds a level of excitement to your workouts, which helps you stay motivated. Below is a sample My Fitness Goals journal entry.

Journal 2- My Fitness Goals

My Fitness Goal(s)
To lose 10 Pounds by January 31st, 2012. *

Action Plan
1.    Follow a portion based diet plan
2.    Walk 20 Minutes Daily
3.    Weight Train 2x a Week

Tips For Setting Goals
1. Set simple Goals and build
2. Create an achievable Action Plan
3. Set a Time Line for your goals

* 1-2 pounds a week of weight loss is considered a healthy amount to lose weekly.

Now it is time to create your own Fitness Goals journal entry.

My Fitness Goal(s)
____________________________________________________
____________________________________________________
____________________________________________________

Action Plan

____________________________________________________
____________________________________________________
____________________________________________________

Next Blog:  Journal 3-My Fitness Motivation

2011-12-11T15:40:00.000-08:00

Journal 1- Evaluating Your Starting Point

Evaluating your starting point will enable you to set goals better, stay focused on your desired results and track progress better.

	Actual	Goal

Weight

Bust
Waist
Hips

Tips

1. Bust-measure the widest point of the bust

2. Waist-measure the smallest part of your waist

3. Hips-measure the widest part of your hips

4. Weigh and measure yourself first thing in the morning before accumulating water weight

5. Regardless of the results keep a positive attitude; see this as the starting point for change for the rest of your life!

Next Blog: Journal 2- My Fitness Goals

Starting Your New Years Fitness Plan

2011-12-09T19:29:00.000-08:00

Starting Your New Years Fitness Plan

Five Part Journal Series Introduction

So, the New Year is approaching and you are contemplating on starting your fitness plan. Planning your fitness plan can make a huge difference in the results you will get. Making a plan will help you get closer to your goals and will have lasting results.

Get ready to embark in a 5 part journal series that will enable you to keep and maintain your fitness goals this coming year.

Recommended Materials

· Notebook/Pen, Computer, Touch Pad

· Measuring Tape

· Scale

Next Blog: Starting Your New Years Fitness Plan-Part 1-Setting Fitness Goals

This article was published by Ivelisse Olmo she is a Certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

How Walking Daily Can Improve Your Well Being

2011-11-26T17:02:00.000-08:00

How Walking Daily Can Improve Your Well Being

With the convenience of technology walking has become uncommon in many people’s lives. We usually commute on a train, bus or car to arrive to our destination.   If we are able to do a steady amount of walking it is usually 1-2 times a week; on the weekend when we are running around to get everything done.

Walking nonetheless can have huge benefits for your health. It affects the physical body, the emotions and mental attitude. Below is a list of conditions that walking helps prevent or decrease.*

·      Lower your blood pressure
·      Lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol)
·      Raise high-density lipoprotein (HDL) cholesterol (the "good" cholesterol)
·      Reduce your risk of or manage type 2 diabetes
·      Manage your weight
·      Improve your mood
·      Stay strong and fit

So commit to at least 20-60 minutes of walking daily to start reaping the benefits of an active lifestyle.

Sources

* www.mayoclinic.com/health/walking/HQ01612

Next Blog: Ultimate Fitness Plan for the New Year!

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 4 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

Does Your Exercise Gear Affect Your Workout?

2011-10-23T16:38:00.000-07:00

Does Your Exercise Gear Affect Your Workout?

When the seasons change it's also a good time to review your workout wardrobe. Sometimes we just throw anything on when we are about to workout or get ready to head to the gym; but is this helping your workout?

Associating nice apparel to your fitness program will definitely help motivate you to exercise. It creates an air of importance to your workout; thus, helping you stay on track with your fitness routine.

So the next time you get ready to workout make sure you look your best. Try these helpful tips to create a workout wardrobe that will bring out the best athlete in you!

Color

Choose appealing colors to your skin tone, or colors that make you feel happy and energetic.

Fit

Choose a size that is not too small or too big; but just right to make you look great.

Silhouette

Choose apparel that compliments your body type and accentuates your positives features.

Next Blog: Why a Daily Walking Routine is Essential to Good Health

Starting Anew

2011-09-29T19:28:00.000-07:00

Starting Anew

"What you put into it
is what you will get out of it"

The change of the seasons is nearing so it's a good time to review your fitness routine or start one. Especially, if you know that you have not been very disciplined in the previous weeks or even months.

Being fit is not only about looking good, but has a huge impact on your health and well being, so making sure you get back on track is essential.

Below you will find a great way to start and stay on your fitness plan. Review monthly or every four weeks to help keep you motivated.

New Fitness Program Starter Plan

Inspiration (Inspirational phrase)

Motivation (Top 3 reasons to workout)

Goals (Health, Esthetic, Emotional)

Cardio

Location:

Frequency:

Resistance Training

Location:

Frequency:

Stretch

Location:

Frequency:

Wardrobe (Wear gear that inspires you to workout)

Sun	Mon	Tue	Wed	Thu	Fri	Sat

Next Blog: Does Your Exercise Gear Affect Your Workout?

Simple Exercises to Strengthen Your Back

2011-09-04T17:33:00.001-07:00

Simple Exercises to Strengthen Your Back

Having strong back muscles is very important for many reasons. Three essential reasons are a healthy back, good posture and increased strength.

Healthy back muscles are essential in preventive medicine. When your back muscles are strong and healthy you have fewer tendencies to incur injuries when using the muscles of your back.

If you have good posture it creates a more youthful and positive appearance. Working on strengthening your back muscles definitely improves your presentation. Imagine someone with a slouch back as compared to someone with an erect back.

Also, strong back muscles enable you to lift, pull and push objectives, which are motions we use daily. Like opening doors, lifting children, or bending over to lift groceries.

The exercises below will not only strengthen your back, but will also increase the flexibility of your back muscles helping provide all the benefits of a strong back.

Exercises

Before starting this or any other exercise plans it is recommended you consult with a medical doctor.

Got Glutes?

2011-07-16T17:51:00.000-07:00

Got Glutes?

In today’s world having nice gluteus maximus ,minimus and medius, or in simple terms, a nice butt has become very popular. People hire personal trainers, plastic surgeons, or purchase garments to make the gluteus muscles more appealing.

In reality the gluteus muscles are very important and not just for esthetic reasons. We use them every day in simple tasks like walking, lifting and even sitting.

Below are some quick exercises that will maximize your “glute” potential.

	Beginner	Intermediate	Advance
Frequency	2-3	2-3	2-3
Repetitions	8-12	8-12	8-12
Sets	1	2	3

1. Squat

2. Lunges

3. Plies

You Are A:

Beginner: Work out 0-2 days of the week for at least 3 months

Intermediate: Work out 3-5 days of the week for at least 3 months

Advance: Work out 5-6 days of the week for at least 3 months

Before starting this or any other exercise plans it is recommended you consult with a medical doctor.

Next Week:

Exercises to Improve Your Posture

2011-04-12T08:53:00.000-07:00

Easy Way to Stop Food Cravings and Learn Healthier Eating Habits

Here is an easy way to overcome unhealthy eating habits for good. This can be completed on a computer or on simple index cards.

1	Place Picture of Food You Crave on an Index Card
2	Write Down Reasons to Avoid Food
3	Write Down Healthy Alternative Food Options

Carry these cards with you until you are able to overcome your food craving for that particular food item.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness and motivation techniques to help others with their own goals.

Website: www.innerpeacehealing.net

How Becoming a Conscious Eater Can Help Shrink Your Waistline

2011-03-30T08:52:00.000-07:00

How Becoming a Conscious Eater Can Help Shrink Your Waistline

Most of us eat food while watching TV, surfing the web, reading, or better yet all three at the same time. It has become the norm to wolf down food quickly while we get to the next task at hand. Even though, this may seem like nothing, it may be affecting the amount of food you in take, which in turn may be affecting your waistline.

Learning to eat consciously and having a good relationship with your food can help you to lose some extra pounds. Being a conscious eater can also help you be more aware of what and how much food you are consuming; thus enabling you to eat healthier and smaller foods portions. It also enables your food to be digested better; carbohydrate digestion begins in the mouth.

So the next time you are ready to eat take 15-30 minutes to simply focus on what you are eating.

Ways to Become a More Conscious Eater

· Set the Table

Setting the table will create a calmer and peaceful environment.

· Eat the Way The Way You Would at a Formal Dinner

Use formality and you will find your self tasting the food more.

· Use Utensils

Utensils help to slow down the process of eating. It takes 20 minutes to feel full.

· Say Grace or a Prayer

Form of gratitude and guidance will help you be more conscious

· Chew Carefully

Chewing food more thoroughly will enable you to taste the food and not just swallow.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness and motivation techniques to help others with their own goals.

Website: www.innerpeacehealing.net

Staying Positive Despite Uncontrollable Extraneous Factors

2011-03-22T08:04:00.000-07:00

Staying Positive Despite Uncontrollable Extraneous Factors

We live in a complex society with complex problems and complex solutions; nonetheless there are steps that we can take to feel more conscious and energized on a daily basis, regardless of how intense our life might become.

Having a Positive Mental Attitude

Having a positive mental attitude can make a major difference. Challenges are a normal part of life, but how we deal with them is key to how we feel in the end. Just remember PMA: Positive Mental Attitude. Even in the most challenging scenarios keep your mind positive.

Purpose

Allowing yourself to engage in a purpose that is true to your heart will take the focus off yourself. You can try to be the best employee or you can build a community activity. A positive purpose will help you feel more fulfilled.

Fitness

Integrating fitness into your daily life not only helps on an esthetic level; but also helps to release stress and tension that reside in your body. In Chinese medicine, movement also enables chi to flow which helps to unblock meridians (energy pathways in the body) helping the body and mind stay strong.

Diet

A natural and organic diet taxes the organs in your body less allowing your glands and nervous system to function better.

Breathe

“Every Step is a Breathe” is a Buddhist saying. Remember slowing down your breath and breathing more deeply will help you feel calmer and at ease; thus allowing you to deal with everyday challenges more consciously.

Social/Connection

Being connected socially will help you feel more grounded; this enables you to make sound decisions when necessary. A positive social circle can also provide support when you need it.

Spiritual Practice

A daily spiritual practice can fortify your spirit. Done on a regular basis it can help you connect to your heart, an important place to make decisions from.

website: www.innerpeacehealing.net

MyMa Movement

2011-03-14T08:36:00.000-07:00

MyMa Movement

by Angi Purinton

There is the common echo I hear people say - “I need a massage/ I should get a massage,” as they rub their neck or grab their lower back. Many understand the importance of touch the minute their body screams out in pain. The body speaks to us long before that breaking point but with our daily activities, we tend to ignore that warning signal our body will gently provide. Warning signs, as simple as stiffness in the neck for just one morning, can go unnoticed until a week later, when we cannot move our head left or right. Why wait until immobility to receive bodywork?

Awareness of My Maintenance

There is the need of body awareness. People have become so disconnected from their bodies. One of the most amazing sights is watching a baby discover their body. I recall my little cousin would stare at his hands and squeal with delight realizing he had these useful grabbing tools at the end of his arm. What a discovery, to become aware of our hands! At least it was for him….

But this is the same attitude we should take in re-discovering our bodies. We have the ability to self-heal, to regenerate, to reproduce, to adapt, and to control ourselves through our brain. What a powerful tool are we? Within that power, we should know how to care for this glorious machine; and by caring we need to listen to subtle signals that our body will provide.

Body Wellness Maintenance

Before the comment of “I need a massage,” we should take the time to maintain. Exercise and diet are pounded in our brain as necessities in maintaining a healthy body. However, maintaining a healthy body is just like the care of a car. You would certainly drive it and give it gas but with wear and tear, cars need maintenance on the tires, oil filters, engine coolant, etc. The list goes on. As does for our body, there is a checklist that we need to follow just as we do for our automobiles. Stretching is important to open up and expand muscle fibers, stretch tendons and ligaments and understand our tight areas. Meditation is important to open our minds, expand our thoughts, stretch the sub consciousness, and understand how we are inside our bodies.

The Importance of Bodywork

Massage therapy, circumferences all the above; without realizing the importance of maintaining constant bodywork throughout the year, our bodies wear out and slow down. Limited range of motion and stiffness can affect our daily activities. Hips and low back, shoulders, as well as the jaw and neck, tend to be problem areas. Massage therapy opens tight areas of the body through passive stretching, deep tissue and pressure point work. By releasing this tension through massage, we can continue our day and nights pain-free. Bodywork also expands our lungs as we breathe with each stroke. We are able to relax our minds as well as our muscles.

Through this awareness that massage therapy affords us, we are able to stay more balanced, physically, emotionally and spiritually. Thus, we come to understand the importance of the maintenance of our body through massage therapy.

Angi Purinton is a New York licensed Massage Therapist, Personal Trainer and Group Fitness Instructor. Angi is the creator of the MyMa Movement, a movement to educate all on the importance of maintaining a healthy balance. She is implementing a massage/stretch class called MyMa Stretch that teaches awareness and self care.

Her Message Is Simple: MY BODY :: MY TIME :: MY MAINTENANCE

Check out Angi and the MyMa Movement at www.mymamovement.com

How to Add Cardio Drills to Your Weight Training Program for Maximum Result

2011-03-08T07:13:00.000-08:00

How to Add Cardio Drills to Your Weight Training Program For Maximum Results

cardio drills to your weight-training program is a great way to maximize your fitness routine. Cardio drills increase your heart rate, thus enabling greater weight loss.

Important Factors When Starting a Weight Training Program

1. Work every major muscle group from largest to smallest.

2. Use a weight that gives you just the right amount of resistance, but still allows you to execute each exercise properly. Adjust weights when needed.

3. Inhale to start; exhale while exerting.

4. Use slow controlled movements.

5. Make sure to change your routine every 2-4 weeks to shock your muscles and avoid injury due to repetitive motion

	Beginner	Intermediate	Advance
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Chest	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Gluteus	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Back	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Quadriceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Biceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Hamstrings	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Triceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Calves	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Shoulders	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Abdominals	1 Set, 25 Reps	2 Sets, 25 Reps	3 Sets, 25 Reps

Tips and Notes

1. Since you are going to be alternating between upper body and lower body there is no need to rest between sets (example 30 sec drill, chest 12 reps, gluteus 12 reps)

2. Alternate cardio drills for variety and to avoid repetitive muscle usage

3. Refer to (How to Start a Successful Fitness Program) for sample routine.

4. To customize the routine to your body type refer to (How to Train According to Your Body Type)

Cardio Drill Alternatives
Jumping Jacks	Brisk Walking	Jogging
Step Exercise	Rebounding	Kick Boxing
Dancing	Aerobics Moves	Jump Rope

You Are A:

Beginner: Work out 0-2 days of the week for at least 3 months

Intermediate: Work out 3-5 days of the week for at least 3 months

Advance: Work out 5-6 days of the week for at least 3 months

Before starting this or any other diet plans it is recommended you consult with a medical doctor.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals

How to Train According to Your Body Type

2011-03-01T11:19:00.000-08:00

How to Train According to Your Body Type

Great, you are starting or are on a weight-training program, but would like to see it cater more to your body type. The chart below shows you how to modify any weight-training program. Even, though you cannot change the proportions that you were born with using natural methods, you can train in a way that will create more balance.

Refer to last week's blog "How to Start a Successful Weight Training Program" for more details on starting a weight training program.

Hour Glass	Reps	Beginner Sets	Intermediate Sets	Advance Sets
Upper Body	12	1	2	3
Lower Body	12	1	2	3
Abdominals	25	1	2	3

Objective: Since this body type is balanced the goal is to maintain the balance while toning down.

Pear	Reps	Beginner Sets	Intermediate Sets	Advance Sets
Upper Body	8	1	2	2
Lower Body	12	1	2	3
Abdominals	25	1	2	3

Objective: The objective is to make the upper body appear thicker while making the lower body appear leaner.

Box	Reps	Beginner Sets	Intermediate Sets	Advance Sets
Upper Body	12	1	2	3
Lower Body	8	1	2	2
Abdominals	25	1	2	3

Objective: To create a more leaner appearance in the upper body while adding bulk to the lower body to create more balance.

Slim	Reps	Beginner Sets	Intermediate Sets	Advance Sets
Upper Body	8	1	2	3
Lower Body	8	1	2	3
Abdominals	25	1	2	3-4

Objective: To create thicker muscles so that the body appears more shapely and stronger looking.

You Are A:

Beginner: Work out 0-2 days of the week

Intermediate: Work out 3-5 days of the week

Advance: Work out 5-6 days of the week

Before starting this or any other diet plans it is recommended you consult with a medical doctor.

Next Week:

How to Add Cardio Drills to Your Weight Training Program to Maximize Results (Part 3)

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

Ways to Curb Eating Due to Stress

2011-02-14T07:43:00.000-08:00

Ways to Curb Eating Due to Stress

There are many occasions that stress can cause us to eat foods that are not the healthiest for us.

Luckily, there are various ways to build up your nervous system so that you can eat when you are truly hungry and not when something does not go your way.

Ways to Build Nervous System

Yoga

Yoga helps you to connect the movement to the breath; done properly you can find yourself feeling relaxed and calm. This can help you cope better with everyday challenges.

Walking

Walking or running helps release positive endorphins, which aid you in having a more positive attitude towards life.

Breathing

Learning to breathe deeper helps with calming the mind, which causes you to become more conscious of your actions.

Simply by adding one or all of these can assist you with coping with stress; this can allow you to make the right decision at the moment of truth.

Before starting this or any other exercise plans it is recommended you consult with a medical doctor.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals. Web-Site innerpeacehealing.net.

How to Diet With Out Feeling Deprived

2011-02-09T07:43:00.000-08:00

How to Diet With Out Feeling Deprived

Usually when we diet we think about taking away instead of adding; this in turn creates a feeling of negation and sets a diet to a negative start. Thus, making it very hard to follow a healthy eating plan.

What if, when you start your next diet instead of thinking about taking away you think about adding; this in turn will create a feeling of empowerment and positivity; that will make you initiate your diet feeling more optimistic and energized.

Foods You Want to Add to Your Diet

· Spring or Distilled Water

· Organic Fresh Vegetables

· Organic Fresh Fruits

· Lean Meats

· Wholes Grains

· Fresh Beans & Legumes

· Low Fat Natural Diary Products

Adding the above food items will help you get on track to a healthy lifestyle without letting you feel any deprivation, which will make it a lot easier to maintain a healthy nutrition plan.

Before starting this or any other diet plans it is recommended you consult with a medical doctor.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

How to Start a Successful Fitness Program

2011-02-04T09:45:00.000-08:00

How to Start a Successful Fitness Program

1. Define Your Goals

Before beginning a fitness program it is important to know exactly what you want to accomplish. Defining your goal(s) will help you stay committed to accomplishing the goal.

Common Fitness Goals

· Weight Loss

· Girth Decrease

· Dress Size Decrease

· Blood Pressure Decrease

· Cholesterol Decrease

· Increase Energy

· Increase Stamina

· Increase Total Fitness Ability

2. Know What Motivates You

A lot of people know what their fitness goals are, but have a hard time staying on a program because they lose track of their fitness goals. Establishing what are your main motivating factors is crucial to how committed you are to your fitness program.

Ways to Keep You Self-Motivated

· Create a short list of the 3-5 most important reasons you are starting a fitness program.

· Review your motivation weekly, daily if you are finding it hard to stay on your fitness program

· Place motivation list on a wall that you can see on a regular basis..

· Review your motivation mentally or daily allowing your motivation to seep into your subconscious so it becomes second nature.

3. Define Your Nutrition and Fitness Program

Can you stay committed to something that has not been defined? Creating a concise nutrition and fitness plan is inherent to your success.

Questions You Want to Answer About Your Nutrition and Fitness Program Before You Begin

· What time will I work out?

· What is my exercise program for the next 4 weeks, 8 weeks, 12 weeks?

· What foods are allowed on my diet, what foods are limited, what foods do I avoid completely?

· What will my portions be?

4. Know Your Challenges and Create Solutions

Most of us know what our weak points are when starting a fitness program; but have we created possible solutions to those weak points.

Ways to Overcome Your Challenges Before They Become Challenges

· List your 3-5 most common challenges; then for each one create 3 possible solutions.

Starting a fitness program is not easy; establishing new habits takes time; but using the right tools and techniques will help you get further in your fitness program and in time allow your fitness program to become a quotidian or natural part of your life style.

Before starting this or any other exercise program it is recommended you consult with a medical doctor

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing. She looks forward to sharing her personal fitness techniques to help others with their own fitness goals.

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Dinner
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