Refocusing Your Workout Routine After and Injury

Fitness and workout is hard after an injury. Ever had an injury and totally fell off your workout routine?

Your fitness and workout may have to follow these simple steps to refocus on your workout routine.

You see it all the time were professional athletes have an injury in their professional sport. Some are career threatening and some are just sprains or broken bones. What ever the injury is it stops them from continuing their routines.

They have to rehab their injury and refocus back into their workout routines. You know what it is like to get into a routine and something happens. You take a little time off and all of a sudden you start giving excuses why you can't workout. We should talk about some tips you can use to keep yourself focused or even to get back into that workout after your injury has healed 100%. Also you should make sure that your Doctor has given you a clean bill of health.

Even if your Doctor says your ready to go, you may feel a little afraid to push it in the beginning, but one workout routine that you could do to lesson the strain on your injury is a water routine. You could find a local swimming pool and start using the resistance of the water to start redeveloping your strength and confidence in your healed injury. Once you feel confident you can start doing activities out of the water. There are many different items you can use to help you along the way in the water to create more resistance and gain even more strength. The goal here is that you are lighter in the water and believe it or not you will find it more enjoyable. You can then develope your confidence and start getting back to your old routine.

Log down your daily workout. Keep track on a calendar how long you workout and how often. Remember you don't have to exercise for an hour. All you need is twenty minutes or a half an hour. Also remember if you are really sore after your workout you possibly pushing yourself to hard. Some people try pushing it right away and find it harder to workout more than before and start getting dejected. Then they quit. Also if you log down your workout you'll find that checking each day off gives you a rewarding feeling and is easier keep up with your motivation.

Find yourself a friend who also would like to workout. This can help you in many ways. First if your not confident because of your injury, he or she can help spot you so you don't re-injure yourself. Also they could provide you with the encouragement you need to keep up with the everyday or every other day routine.

One of the most important tips that anyone can give you is to just keep it up. Just do it! Workout for the amount of time you have. If you only have twenty minutes then that's what you do. The bottom line is you have to just keep doing it no matter what. Also do not be hard on yourself if you miss a day, OK, just get back in the saddle again the next day. Keep something like before pictures and compare them with pictures after a few weeks and see the difference. Also look at clothes that you start getting to small for and enjoy the results.

Another thing you could do is keep pictures of people working out or watch fitness programs once or twice a day, they will get you motivated. Also remember a simple long walk will go a long way and will break up a routine that will just get tiresome.

TRX Force Vs. the TRX Pro

For a functional workout that manipulates your body through multiple angles while testing your strength and endurance, the suspension trainer is hard to beat.

 

The latest in TRX suspension trainers is the TRX Force, which costs an extra 20-40 odd dollars for the package. 

Here is a breakdown of the differences between two popular packages, TRX Pro and TRX force:
TRX Home Training System

 This TRX bundle has the addition of  a TRX Door Anchor
for use on any sturdy door.  PRO

Same effectiveness as if you were
training in a high-performance training center.
For $199 retail, it includes:
-The bright yellow TRX P2
-TRX Door Anchor
-A Basic training DVD, which, if you have never
used a suspension trainer before is anything but
basic.  Not hard to learn, but cutting edge stuff.
65 minutes long.
-A quick start manual.
-1 year warranty.

The TRX Force
Well, for starters, they gave it that cool desert beige, worth for me right there! 
The Force includes:
-The full bodyweight training program using the TRX Tactical Suspension Trainer T1 Model. 
The training program, "The TRX Force Training DVD & Military Fitness Guide," is a thorough 12 week workout routine, and contains over 2 hours of content.
-The Force also includes a door anchor, something you should not buy this unit without.

 If the main physical difference is color, the level of strength and muscular endurance enhancement is more advanced with the Force dvd's.  Quality is always a priority, with each unit undergoing a four point quality inspection process, and backed with a 1 year warranty.
The practical aspect of both trainers is their light weight (about 2 pounds) and their low cost relative to just about any other type of equipment. Set the TRX up quickly in just about any location and get an intense or light workout, it's up to you.

Both packages provide a great full body workout, or allow you to focus on specific muscle groups.

Damian@FitnHealthy

 

Cross Fit - How To Ace The Rowing Machine

Looking for the most comprehensive of workouts? CrossFit gyms offer the most intense and interesting of exercise options for your daily fitness needs. And for those of you have just been introduced to the amazing rowing machine, I can assure you that you are about to get an all round workout of your muscles in the most effective way possible.

There is a reason why rowing machines are extensively used and recommended across CrossFit gyms in the entire country. This amazingly versatile piece of fitness equipment offers many different options for a trainee to take advantage of, ways to use the machine to get an intense workout on targeted parts of your body. This machine is ideal for use by newbie's and experienced trainees alike. And depending upon your experience and manner of handling it, your CrossFit Box  trainer will select the best exercise format for you. Trust me when I say this- he/she will have many options up his sleeve as far as rowing machines are concerned.

 

Need help in mastering this beast of a fitness machine?
Here is a list of some of the many exercises that you can be expected to perform on a Rowing Machine. Know all about them and practice hard to impress your CrossFit gym trainer.

Steady Rowing
Steady Rowing is one of the easiest workouts possible with this machine, conveniently paced at around 18-24 strokes per minute. Although it isn't all that effective for fitness or weight loss, this type of a workout is good for beginners or as a warm-up before a more intensive routine. Your CrossFit gym routine will most probably begin from this exercise.

Interval Training
This is a more intensive type of exercise routine that you will be expected to follow with a rowing machine. It involves rowing for a set duration of time, generally around 2 minutes at a high pace of around 30 and then slowing it down for say 20 strokes for the same period. There have been many researches that suggest that alternating between high and low intensity workouts helps burn fat faster. It totally confirms with the Crossfit fitness philosophy!

High Intensity Workout
High Intensity rowing is something that will be introduced into your CrossFit gym routine in the later stages of your training. It involves rowing at a fast pace, around 30 strokes per minute or more, at a steady pace for a long duration of time. There is no alternating between fast and slow pace. This type of a workout is quite strenuous and should be attempted only when you have achieved a good level of fitness already.

Pyramid Training
This is for the elite users of the rowing machine who have achieved the level of fitness they wished to attain and now want to maintain it. It includes training for progressively shorter periods at a fast pace, like rowing for 4 minutes at 22 strokes per minute, 3 minutes at 24, 2 at 26 and 1 at 28. You can then reverse the routine to get build up the activity again.

Source Megan Ryan  NYC Crossfit

TRX Tabata Workout

1. TRX Burpee
2. TRX Suspended Crunch
3. TRX Bridge to Pull-Up
4. TRX Alternating Pistol Squat
5. TRX Hamstring Curl to Leg Abduction
6. TRX Single Leg Squat to Shoulder Press

Weight Lifting | CrossFit Straps

To begin, let's all agree that buying weight lifting straps is not brain surgery. But, there are a few things that are totally helpful to remember when trying to find the best straps for you that will meet your needs.

1. Define your own goals.
Do you want to be the next Arnold? Or just lean down and try to look better in that bathing suit that you've been afraid to put on for the past year? Being honest about what your goals are when working out in the gym is very important. The muscle-heads will need the heavy-duty, serious weight lifting straps that will enable them to throw a ton of weight around while the beach beauties will simply need another gym fashion accessory so that they can look great.

2. What exercises will you be using your weight lifting straps for?
Some people find that they use their straps for almost every exercise they perform in the gym. Others, like me, simply use them for the heavier weight exercises that put the most stress on my grip since I try to push more weight than I would normally handle. It's important to think about which exercises you'll be using your straps for so that you can make your selection based on need. Pushing or pulling or both?

3. Think about what kind of material you'd like in your straps.
OK. Some people are more into leather than they'd like you to know! But woven cotton and even neoprene weight lifting straps offer their own benefits. Consider which type of material is going to make your workouts better. And, if you're a sweaty muscle-monkey, then you may want to consider whether you can wash your straps too! They tend to get really dirty and quite stinky too.

4. Are the straps you like simple to use or do they take half your workout just to wrap around the bar and your wrist?
One thing that most people don't think about is what the straps will be like once they're in the gym using them. If they are the long strap with the loop at one end version, then you're probably the type who is planning on Hulking up huge. If you're really looking for hand protection as opposed to uber heavy lifting ability, then you may be more interested in a simpler hand grip product. Wrapping the extended material around the bar to grip more weight can be cumbersome to certain people. A simple on and off quickly type product, such as a hand grip, may be what the trainer ordered instead!

 

  

5. Think about the look you're going for at the gym too.
Yeah, I know... you're just going to work out. You don't care what you look like. Bull. Anyone who is in the gym in the first place, is thinking more about the image that they are projecting than not. And, it's really OK too. So, remember that when you're selecting the right weight lifting straps for yourself, think not only about functionality, but about aesthetics too. What do you really hope that your new found straps or grips will say about you? Egotistical callused muscle maniac or considerate baby smooth handed boyfriend with the sensitive touch? Whichever it is, make sure it works for you!

The grips that work absolutely best for my needs are a crossover pair between lifting straps and grips. They are called Gorilla-Grips. They are made of 100% leather with elastic finger loops which hold them in place on my hands. They are totally stoked for lifting super heavy weights or just for use as a protective layer between me and the germ-ridden handlebars in my spin class.
 

Source Hamilton B | Ez

10 Steps on Improving Your Metabolism

Get 10 tips on how you can increase your metabolism, naturally. You'll be surprised at how little things can affect your metabolism in a big way.

Are you sluggish and low on energy?

Do you feel like you work and work toward your weight loss goal and never seem to make any dramatic improvement?

You could be suffering from a slow metabolism. Even though you may have a slow metabolism, it does not have to destroy your weight loss efforts. You can dramatically improve your metabolism, and boost your energy levels without taking supplements.

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process, by which energy is extracted from food, and the net result is how fast or slowly the body burns those calories.

A few steps you can take to improve your metabolism naturally are:

Drink Water – Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and flush out sodium, toxins, and fat. Drinking water before meals will fill your stomach so you feel full and prevent overeating. Avoid excess colas, coffee, teas, and sugary juices. Caffeine will dehydrate you, and the sugar will do more damage than good in the long-run.
  

 Eat Every Three Hours – Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balanced, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Also, skipping meals slows down your metabolism. To ignite fat loss you need to be consuming the right foods in a balanced manner throughout the day.

Don't Skip Breakfast – Breakfast is the most important meal of the day because it gets your metabolism running in high gear. You wouldn't drive your car to work on an empty tank, and you shouldn't start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going, as long as you eat every three hours. If you get up early and eat a late breakfast, you miss out on several hours of burning calories.

Don't Fear Fat – Fat has developed a bad reputation. Many people think fat makes you fat. This is false. The type of fat and how much fat you eat impacts your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter to receive your necessary fats.

Omit Trans Fat – Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating "healthy" fast food, frozen dinners, and other processed choices. If it's man-made, it's not the best choice, and will halt fat loss endeavors. Eat the foods Mother Nature has provided to meet your fat loss goals.

Be Active Daily – Stay active at least six days a week. Take the stairs when possible or park further out to get that little bit of extra movement to keep the heart and lungs working optimally. The more movement you get daily, the better you will feel overall.

Do Cardiovascular Exercise – Cardio exercise is necessary for heart and lung health. It also burns calories. Doing cardio first thing in the morning on an empty stomach can tap into fat stores, and keep your body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily, first morning cardio on an empty stomach can work against you. Doing morning cardio on very low calorie diet can burn muscle. Another good time to incorporate cardio is in the evening after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

HIIT It – Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed for adaptation. Therefore, doing the same cardio format day in and day out can become stale really fast. Take one or two days a week and implement some HIIT to give the body an added shock.

 

HIIT is basically alternating low intensity and moderate to high intensity cardio training.  For example, a 20 minute HIIT session would look similar to this:

Minute 1 and 2 – Low Intensity (Walking) Minute 3 and 4 – High Intensity (Light jogging or running) Minute 5 and 6 – Low Intensity Minute 7 and 8 – High Intensity and so on…

 

Weight Train – Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism will be.  Adding more lean muscle tissue to your body will put curves in the right places and allow you to eat more calories a day.

Listen to Your Body – Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill, still sore from the previous workout, or just simply too tired. Training in such a state can cause more problems than it solves.

If any of the above fails to prove results in 4 to 6 weeks, there could be an underlying problem, such as a food allergy, sluggish thyroid, hormonal imbalance, toxins, parasites, etc. If so, I recommend searching for a natural healer in your area to determine the cause. and work from there. For the most part, proper diet, detoxifying, and herbs can correct any ailments.

Damian@FitnHealthy

Doing the Perfect Pushup

If you've ever tried working out your chest, I bet you've done push-ups. Or, if you're an athlete, I bet you've done pushups during conditioning and practice. They are definitely one of the most widely used exercises, but they are totally underestimated. If you take your time to learn how to do push-ups correctly, it will make all the difference in your chest muscles. I'll go over some of the most important components of the "perfect pushup". 

 

The first thing to remember while doing pushups, is that form is EVERYTHING. If you have good form throughout the entire push-up, it will isolate your chest muscles much better and you'll get superb results. When you are doing a pushup, you need to have your arms shoulder-width apart, a straight back, tightended buttocks, and straight legs, with your toes holding up your legs. As you are moving up and down during the motion of the pushup, you must keep your back straight, DO NOT, let it dip and arch, which is the natural tendency because it makes the pushup easier. I see people "cheating" like this all the time when doing pushups, and they really are only cheating themselves outta stronger, better-looking chest muscles. 

Even though it makes it harder, keep everything straight as I mentioned as you SLOWLY drop down and push yourself back up with your chest muscles and tricep muscles. If you're doing it right, you'll feel a strong burning sensation in both muscle groups. Don't worry about that feeling and push through it, it is good for you; it's what you want to feel! Squeeze every once of burning sensation as you can, pinch your pectoral muscles (chest muscles) together at the climax of your push up. This reall works the pec muscles hard and that is what you're aiming for, because the more you tear them down, the bigger they'll build back up! 

 Keep going until you cannot lift yourself off the floor anymore. After that, rest for a little bit, maybe like 10 seconds, and then get yourself to the upper position. Now, ever so slowly, let yourself drop down to the floor again. Fight the drop the whole way down, keep your muscles as taut as possible. 

Your chest muscles are exhausted, so you will inevitably fall, but if you fight against it the whole way you will experience intense burning and stretching in your pecs. Don't worrry, that is what you want! Once you're flat on the floor again, simply lay there and rest. Now, only 2 more sets and you're done! If you do 3 sets a couple times a week, you'll notice vast gains within 2-3 weeks, I guarantee it! 

Damian@FitnHealthy

Muscle Cramps: Unmasking the Fitness Dilemma

The article talks about the occurrence of muscle cramps among individuals who want stay fit and improve their health. Rather than taking medication and drugs to treat muscle cramps, individuals are advised to make adjustments in their training routine and diets to lessen the development of muscle cramps.

 

People nowadays are becoming more conscious about their health, recognizing the importance of exercise and physical activities in their lives. Many have been integrating exercises like jogging, skipping ropes, brisk walking, and other similar exercises in their daily routines. However, there are instances that people who exercise, especially those who run or jog, can be vulnerable to muscle cramps. Muscle cramps are the involuntary and forcible contraction of the muscles. These cramps can be related to a part of a muscle, the entire muscle, or a group of muscles. It may occur many times before it is relieved. Sometimes there can be simultaneous cramps that move body parts in opposite directions. Statistics show that about 95% of individuals experience muscle cramps at some point of their lives.

 Muscle cramps can be caused by different factors which may include poor flexibility, muscle fatigue, electrolyte and mineral depletion, excessive physical exertion, and dehydration. Electrolytes are minerals in the blood and other fluids that carry an energy charge. In addition to these causes, muscle cramps can be linked to some factors like improper breathing and unhealthy diets.

Muscle cramps may disappear on their own, but there are some things that can be done to lessen their severity and longevity. Below are some of the things that can be done to treat muscle cramps.

· Stop the activity that triggered the muscle cramp
· Gently stretch the affected muscle
· Keep the affected muscle moving with light activity (standing and walking around)
· Massage the affected area to aid blood flow

Making adjustments in one's training routine may help prevent the occurrence of muscle cramp. Improving one's cardiovascular fitness may also boost the flow of blood to the muscles. A strong heart may guarantee that there are sufficient amounts of oxygen and nutrients in the muscles for them to function properly. Stretching may also help the muscles become more loose and flexible that may stop the muscles from tightening and cramping. Stretching coupled with a good warm-up session may lead to increased range of movements and help prevent injuries and muscle cramps by prompting muscle recovery.

 

In terms of breathing and healthy diets, people who workout should make sure that plenty of water is taken before and while working out to replace lost electrolytes. Deep breaths should be done while working out to allow consumption of plenty of oxygen. Studies show that when oxygen intake is more efficient the following may take place: slower heart rate, decreased blood pressure, eased anxiety, and relaxed muscles. Workouts should not be overdone to prevent the occurrence of muscle cramps. Any cramping usually subside after a few minutes of rest but if individuals are having trouble with their cramps they should seek the advise of doctors of other health specialists.

Rather than seek for the treatments or remedies for muscle cramps engaging in proper pre-workout and workout routines may eliminate or lessen the occurrence of these health ailment. The use of over-the-counter medication to treat muscle cramps is not prohibited. But individuals who wish to try them should consult doctors before taking them and not self-medicate. Proper workouts and healthy diets prioritized rather than taking muscle relaxants and other medications to treat muscle cramps.







Damian@FitnHealthy

6 Steps to Ending Bad Eating Habits

Whether quitting your addiction to snacking, too much sugar, or quitting smoking it  starts with knowing what you want, checking obstacles then handling them in advance. Follow these six steps and you'll more easily reach your goals.

A client wrote, "Help me! I thought I was finally getting a handle on my weight issue but the sugar is killing me. I had an awful day. I won't even tell you what I ate today because it is just so unbelievable. All I will say is that 90% of my food today consisted of sugar! I really, really need some help getting past these cravings. I am no doubt a sugar addict. If I could get past this there is no doubt that I will reach my goal."

 

 If you see a little of yourself in this message, you're not alone. Many describe themselves as sugar addicts. They believe if it were only for that one thing, then they could reach their weight loss goals. If you believe only one thing stands in your way of losing weight, consider this: What if that one thing (an  addiction to sugar for instance) were gone? Do you really believe, "If I could get past this, there is no doubt that I will reach my goal," or is it an easy excuse to stay stuck?

If I told you I could show you a way to stop craving sugar, would you want me to show you how?

Think about that for a moment. Close your eyes and really think it through. You've said if only you didn't crave sugar, then you could lose weight, but is that really true for you? Ask yourself these questions:

Would you eat differently, and if so how?

Would you act differently, and if so how?

What else would change, and what would stay the same?

What would you lose?

What would you gain?

Until you know what you want, know you can achieve it, and know what else will change (i.e. how your life may be different), you can't discover any obstacles that first must be considered. For instance, you may want to stop eating anything after 7 PM yet your husband doesn't come home from work until 8 and he wants you to join him for dinner. That's an obstacle.

If you've got a habit of watching your favorite TV show with a bowl of ice cream, then breaking that habit is another obstacle.

 

If you don't work out ways to overcome your obstacles perhaps through discussion and compromise with your husband, or habit breaking exercises for your ice cream habit, there's bound to be a problem. Just saying you're not going to do something any mroe rarely works. Instead determine what might stand in the way of achieving your goals, find a way around them, and you're much more likely to actually achieve those goals once and for all. 

The statement, "if this one thing were handled, then everything else would fall into place" is an "If Then" statement and gets people into trouble. They want a fairy godmother to make it all better. A strong belief that one single thing such as, "eating sugar is my problem," sets you up to fail, especially if you really like eating sugary foods.

 

Getting a handle on your cravings is not an all-or-nothing proposition. You must leave room for occasional deviations. It's not the occasional side trip that causes weight trouble, it's the road we usually travel.

In NLP (Neuro Linguistic Programming) a good starting point is the exercise called Establishing a Well Formed Outcome. "Well formed" means it meets all criteria of a well thought-out end result.

NLP: How to Create a Well Formed Outcome & Get What You Want

Here are the steps to creating a well formed outcome:

1) State what you want (not what you do not want). "I want to weigh 135 pounds."

2) Determine whether you can achieve it (do you believe it is possible?).

3) What resources do you have and what do you need (time, money, gear, clothes, equipment, coaching, whatever).

4) Check whether anyone else is involved and any potential obstacles that may come up regarding others. Think of everyone involved in your day-to-day life.

5) Picture yourself "as if" you've obtained what you say you want and see if that picture fits. Do you like what you see?

6) Put together a plan of action for the achievement of your outcome.

While it may seem like a lot of effort simply to decide what you really want, going through these steps at the beginning helps you find potential obstacles which previously stopped you from moving forward. For example, if you decide you want to join a gym and start exercising every day but you've forgotten you don't even own a car and just lost your job, that exercise plan might not work out right now. If you did join a gym, you'd end up not going and then you'd think you'd failed, yet it was the plan that failed, not you. You didn't think it through.

A better plan in this instance may be doing exercises at home, or within walking distance (or simply walking for exercise). Later, when you do have transportation, you can rethink the plan and perhaps join a gym then. There are always options.

It's better to look at what you want from every angle, then put together a plan you know can and will work. Then when you know what you want, you'll also know you can make it happen and begin by taking that first step toward making it a reality.

Damian@FitnHealthy check out our FB Page

5 Myths about the Fitness Exercises

1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can't be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It's all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a 'soft' way (tae-bo, mini-triathlon, jogging, etc.).

 2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn't mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.

Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.

3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn't take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions 'cannibalize' the muscles.
  
4. Any type of exercise is good for solving your problems. What's true in this refers to some particular cases like excess of adipose tissue. This tissue can be 'melted' by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.

5. You're older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it's based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

Damian@FitnHealthy

Accessing Bars Of Consciousness

With the growing number of people experiencing stress and anxiety, it may be time to start investigating alternative healing modalities for relief.

Let’s face it; fitness industry folk are a cynical bunch. And why wouldn’t we be? Our business is based on science, right? When it comes to alternate healing therapies we still haven’t quite crossed that bridge, although go to any lifestyle, wellness or health retreat, and you’ll find alongside the Spinning® and TRX classes, a multitude of alternate healing treatments on offer, and I’m talking about more than a remedial massage.

I’m a big believer in doing whatever works or kicks goals. If the 5:2 diet helps you lose 20kg, or Anthony Robbins has set you free from your limiting beliefs, well then I say ‘go for it’.

Recently I was given the opportunity to delve, ever so slightly, in to the Access Consciousness® world. Founded in the US about 25 years ago by best-selling author and international speaker Gary Douglas, Access Consciousness® is a set of processes and tools developed to help remove unconscious limitations that may be holding a person back in many areas of their life.

There is a range of classes or types of sessions available, but the fundamental class is called Access Bars or simply, The Bars®. Defined as a touch therapy, The Bars® is gentle and non-invasive and focuses on 32 points on the head which, when gently touched, trigger an electro-magnetic release of both physical and mental blockages. Much like the pressure points on the feet in Reflexology that relate to different organs in the body, each point on the head relates to an area of your life such as money, control, creativity, healing and communication. Touching the points allows change and healing to occur in those areas that are blocked.

The Access Consciousness® movement has spread globally and has over 2,000 trained facilitators including a substantial number throughout Australia. Certified Sydney Bars facilitator Jana Rajnoch says that the preliminary class, Access Bars can help with health, relaxation, and relationships, and that often practitioners such as Kinesiologists and Chiropractors, may use some of the tools as part of the treatment.


‘When I touch the points on the head it literally starts creating a circuit that starts clearing and deleting any stress, limitations, and points of views that’s preventing the person from having that ease, creativity, money, or whatever it might be,’ says Jana. ‘It works on everyone. The person on the table determines how much they receive even if they cognitively don’t know what it is,’ Jana explains. ‘It works on the physical, mental, emotional – on every level, and helps people to get rid of stress, to sleep better, to come up with a lot more ideas, especially in the corporate world.’

To help me understand the process better, Jana uses the analogy of a computer malfunctioning because of a virus.


‘So it’s the same with people. If they have all these belief systems running, they’re not going to function properly. When we activate the points its like hitting the delete button on the computer.’

Before I take off my shoes and get comfortable on the massage table, Jana tells me that it’s okay to chat, and not to be concerned if I doze off and snore. I am told to ‘Just receive and relax as the energy shifts things in my body.’ It’s common to have tummy rumbles, to cough, yawn or even have an involuntary flick of the arm or leg as this means things are shifting.

I do most of the above, and wake up 90-minutes later feeling refreshed and bright-eyed. Whether something shifted is something I haven’t yet determined, although it was clear when I went to work that evening that I had to make changes.

Returning a few weeks later I try a Body Process session to focus on a 15-year old shoulder injury. The 90-minute session spends the first five minutes on opening up the energy flow by activating a few Bar points then focuses entirely on my shoulder via direct hands on contact. Once again I’m in and out of sleep but feel a substantial amount of heat in my shoulder. The following day the throbbing in my shoulder has dulled and the pain feels less annoying.

Several years ago Jana treated a South African Rugby Union player who was in Sydney at the time with his team competing in the Super 15 Rugby. Initially, after treating him with the Access Bars, she says he felt clear-headed and focused, especially on the field when up against an intimidating team.


‘He had a lot of trauma after so many injuries from years of playing. But after the Body Process, he had a lot more ease in body movement, less tension and felt a lot lighter as well,’ explains Jana.

To learn more about becoming an Access Consciousness facilitator click here, or watch the video below for more info. 

 

 

 Article by Toni Krasicki.

Gavin Aquilina’s Tabata Training 101

 

In this article, Gavin Aquilina says we need to ask “why?” more often, in order to be better fitness professionals.

Tabata training doesn’t work!? How can somebody say that?

Tabata training would be one of the most misunderstood and misused terms in cross training, fitness and fat loss.

Quite often a high intensity circuit using a 20-second work effort followed by a 10 second recovery, repeated 8 times, is called a Tabata circuit. It might use for example, burpees, push ups or mountain climbers as a Tabata exercise and sometimes a combination. After a period of recovery the circuit is repeated 3 or 4 times over a 40 minute time period. This is not true Tabata training.

True Tabata training, is a warm up, followed by 20 seconds of work at 170% of your VO2 Max with a 10 second recovery (VO2 Max is the maximum amount of oxygen your body can use during exercise). This is repeated 8 times for a 4-minute workout.

This true Tabata protocol is very effective at increasing VO2 Max and explosive anaerobic power over a 6 week period. And in its true form, it is only a 4 minute workout. Therefore Tabata may spike your metabolism BUT it is not of great enough duration/volume to promote significant calorie burning and in turn fat loss.

The timing protocol of 20 seconds work followed by 10 seconds recovery, reflects the Tabata methodology. Determining 170% of VO2 Max for many of the selected exercises cannot be done. For example in a park or gym floor, it is very hard for me to measure and therefore do, 170% of my VO2 Max on burpees.

In actual fact if you complete the true Tabata protocol (20sec + 10 sec x 8 repeats) on an exercise bike or cycle ergometer and then give yourself a 4 to 5 min low intensity active recovery, it is impossible to complete another sequence of the Tabata protocol for 8 repeats. If your lucky you will possibly achieve 6 repeats or 3 minutes. Give yourself another 4 to 5 mins recovery and once again the numbers will drop down to around 4 repeats or 2 minutes.

It is important we ask questions such as, how can we:
Apply Tabata for fat loss?
Apply Tabata for fitness?
Complete in field VO2 Max tests and calculate Tabata speeds/distances?
Is Tabata better than long duration for increasing VO2 Max?

It is so important as an industry, that we ask more WHY’S and don’t just blindly follow a trend. Understanding what and why we are doing something is so very important.

Ask More WHY’S! 

Article by Gavin Aquilina.

5 Must-Try Green Smoothie Recipes

“What’s the one thing I should be eating to improve my health?” As registered dietitians, this is one of the most common questions we hear. Our answer? The title of our most recent book, The Nutrition Twins Veggie Cure, says it all. Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health.
From arugula and Swiss chard to romaine and spinach, leafy vegetables are a great source of fiber, vitamins, minerals and phytonutrients that protect against heart disease, diabetes and cancer. They prevent damage from free radicals, stopping chronic inflammation and the associated diseases in their tracks, as well as cell deterioration and the age-related decline that comes with it. Plus, they help to keep skin youthful and radiant thanks to their collagen-promoting vitamin C and their vitamin A/beta-carotene content, which also aids in the inflammation battle and calms the redness surrounding a skin flare-up. And greens assist your liver in its detoxification process—so if you’ve had a couple cocktails, a few too many refined foods or been in a smoky room, these are the foods to help “undo” the damage. In fact, greens like kale and bok choy are two of the few foods that actually assist the liver in both phases of its detoxification process, so they’re superstars when it comes to ridding the body of toxins.
If salads are feeling so 2014 for you, there’s a new way to get your greens and reap all these benefits (and it’s a lot more appealing than a mound of steamed greens on the side of your plate). It’s easy, delicious and even breakfast-friendly—it’s a green smoothie. After all, many greens become undetectable when combined in a smoothie and they take just seconds to transform. And what better way to start your day than with a simple, nourishing breakfast that packs in greens? Here are some pointers for making the most of your smoothies and easy, at-home ways to get your nutrients.
Create your own green smoothie by following these green-smoothie basics. (If you simply want to try a green smoothie recipe that’s tried, true and delicious, make one of the recipes below by blending the ingredients together.)

1. Start with your greens: Typically a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest greens and is hardly detectable, but all greens, including kale, romaine and even parsley and mint are fantastic additions. Try a variety of greens and see what you like best.
2. Add some fruit: Fruits add natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. We prefer to add frozen fruits because they make the smoothie more refreshing and “dessert-like.” One half of an overripe banana is a great addition and adds sweetness—frozen berries are great, too. Frozen pineapple chunks can add a lot of sweetness with just a few pieces, but most fruits work well. The key is to keep the fruit portions in check (about half the portion or less, compared to the green) to keep the calories from getting too high.
3. Add your protein/“satiety factor”: Think Greek yogurt, nuts or nut butters, hemp seeds or a scoop of protein powder. One to 2 tablespoons of a nut or seed adds nutrients and healthy fat—but stick to just that portion (about six to eight nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for. (Note: If you skip the protein, you’ll need to eat a source of protein with your smoothie to keep you satiated and your energy levels up.) 
4. Add liquid: Add anywhere from 1/2 to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor boost.

Green Smoothie Recipes to Get You Started

Kale Recharge and Detox Smoothie

This light and refreshing smoothie packs a nutrient punch with carrots, kale and spinach. Ginger helps to soothe the stomach while also assisting in fighting inflammation, and the lime adds immune-boosting vitamin C.

Skinny Green Smoothie

Cool, sweet and refreshing, this smoothie is potassium-packed and ultra-hydrating thanks to spinach, cucumber, orange juice, lime, pineapple and coconut water. This combination helps to quickly flush bloat by keeping you hydrated.

Healthy Green Smoothie

Sweet and fruity, the peach and apple complement the spinach and vanilla soymilk, making it a great way to squeeze in those greens in the morning (or for a snack)—all for just 73 calories. Again, eat a lean source of protein with it to make it more satisfying and to round out the meal.

Avocado and Apple Green Smoothie

The good-for-you monounsaturated fat in the avocado boosts the absorption of fat-soluble vitamins beta carotene, vitamin E and antioxidants from the green tea and apple, as well as the avocado.

Detoxifying Green Tea Smoothie

Rich in water and potassium, this smoothie helps flush sodium and restore normal fluid balance. The sulforaphane, a phytochemical found in the kale and chard, helps the liver to flush out harmful toxins, while the phytonutrients in the green tea, fruits and vegetables stave off damage from invading particles.

Source

Know All About Crossfit Gloves worth it or not ?

With the intention of achieving superior results, weightlifters need to have the correct equipment, especially the most excellent weight lifting gloves. Although this piece of gear might appear to be very minor, but it can have an enormous impact on your performance. If you are a serious weightlifter, it is time to start researching the best products that are available in the market. 

Crossfit Gloves can provide extra protection between your hands and metal grips that the weights feature. This protection helps to reduce both soreness and calluses. The right materials help to prevent slipping which is a huge concern at the time of weight lifting. These are also great for those people who are new to lifting weights.

Another indispensable advantage is having proper wrist support. There is a fabric extension on these gloves that help to stabilize the wrist and keep it correctly positioned. Users with this extra support can avoid sprains and other injuries. These gloves also offer a fingerless design which can be more comfortable and allow for the evaporation of sweat. This enables the wearer to stay cooler longer. There are lots of workout gloves available in the market. These gloves come in different designs, shapes, sizes and fabric.

Many manufacturers have their own dedicated features that make their gloves different from others. Some of the most popular and renowned Crossfit Glove manufacturers include the Armor Nitro, Gripad, Reebok and Nike. The type of gloves will exclusively depend on the kind of workout activity you do in the gym. It is therefore pretty significant to know what kind of characteristics you ought to be looking for in your preference of gloves.

Some of the most popular and renowned Crossfit Glove manufacturers include the Armor Nitro, Gripad, Reebok and Nike. The type of gloves will exclusively depend on the kind of workout activity you do in the gym. It is therefore pretty significant to know what kind of characteristics you ought to be looking for in your preference of gloves.

If you find it difficult to select which gloves are perfect for you, then there are a number of websites such as GloveReview.com that give you information about different kinds of Crossfit gloves. So you can easily select the one that goes well with all your requirements and budget. At the website, you can get the information about different brands of gloves and know about all types of gloves on a single platform. 

Damian@FitnHealthy

How To Select Your Dream Crossfit Shoes?

May possibly not be considered a bad idea to choose a pair of crossfit shoes for you, however it would definitely not best if you get this choice irrationally. Before going for this kind of choice, you've got to ensure that you are making certain that the company you might be selecting is satisfying some basic options that come with the best crossfit shoes. Many of these features are already discussed the following:

1.Versatility

The one thing you shouldn't compromise may be the versatility of the brand you will choose. This means that your brand should not be limiting you to only some products. There should be a wide range of products open to ensure that you can pick the pair of shoe that truly suits your personality and overall looks.

2.Affordable Price Range

Rationally speaking, what can function as the use of this type of brand which can be offering a good quality from the product but in a type of price range that merely falls out of one's cost range? Certainly, choosing this kind of brand would simply to place an extra stress on your pocket. Therefore, it is always very crucial that the brand you will choose should be very reasonable too.

3.Longer Life from the Products

Remember, these crossfit shoes for women are high price products. You got to make certain that your brand should offer a good quality for these products which do offer a lengthier lifetime of the shoes.

The bottom line is, the best possible things to be considered while deciding on the best crossfit shoe are excellence of the shoe, cost range with the shoe, color combination or perhaps the versatility with the shoe brand and the reliability of the merchandise. Wherever you are going to locate an amalgam of these items together, you've got to ensure that this is actually the right time to strike the chord and select the shoe for adding feathers to your persona. Plus a closer take a look at all international brands currently operating on the market, probably no brand offers a better amalgam of those things than Reebok. This brand has earned significant amounts of name on the time frame and it has won the trust of the customers around the world. From quality to price range and from versatility for the life of the product, this brand is merely outstanding and having a presence of its own. What exactly are you waiting for? Have the opportunity to hold the luxury of using these inordinate couple of shoes and let your personality flair better yet, even higher and even better!

Damian@FitnHealthy

Circuit Training Explained

Combining several exercises in to a single, high energy, workout can lead to great results for anyone looking for a quick, intense, method of building muscle and losing weight. When you combine targeted exercises for women in short intense, limited break workouts, you are circuit training!

What is it?

In Circuit training you perform a series of exercises with a very short rest period between exercises. The point is to not allow enough time between sets for complete recovery.

Why Circuit Training?

- increased work capacity 

- increase in cardio fitness 

- increase in endurance

- mental toughness 

- positive changes in body shape and composition

Why does it work?

Circuit training falls under the metabolic training category of exercises. Metabolic training refers to the amount of work done over time. For example, Cardio training is just one type of metabolic training. In contrast, strength exercises such as maximum strength and maximum speed training are not considered metabolic types of training. Generally speaking, metabolic training and max intensity training are not compatible with each other. This is why circuit training does not make you faster or stronger.

However, it can accomplish these two things:

1. It helps release growth hormones. It is hypothesized that growth hormone release allows for rapid fat loss with limited muscle atrophy. This is why circuit training can be effective at helping you burn fat while maintaining your muscle size.

2. It also leads to an increased buildup of lactic acid. The accumulation of lactic acid is not a pleasant feeling and even makes some athletes feel nauseous. We've all seen the people in the gym, or even doing physical work, that push so hard they become physically sick.

The benefit is that your body learns to deal with and compensate for the acidosis and this leads to increased strength endurance. In simple terms, this allows you to perform at maximum exertion for longer periods of time.

 When is it most effective?

Circuit training works best:

- in the pre-season to increase work capacity 

- in the off season to maintain work capacity, 

- if you are out of shape and want to improve your overall fitness

Building a Circuit Training Routine

Circuit training combines a group of strength training exercises with limited recovery time between each exercise. In many exercise routines up to 2 minutes is allowed, in circuit training it can be as little as 30 seconds. Barely enough time to move to the next exercise. The primary goal of a circuit training workout is to build up lactic acid and trigger the release growth hormones in your body. Done properly, you should see an increase in capacity and endurance but not an increase in either strength or speed.

When you design a training circuit, choose exercises that work large muscle groups such as back or legs and that do not require much coordination or skill. This is because your form will be a challenge to maintain as you become more fatigued. If you feel nauseous, stop. The goal is not to make yourself become sick. When you have completely rested, on your next workout, increase you amount of time you rest between exercises until you can complete your circuit. Once you can complete the entire circuit you can begin to reduce the rest intervals.

Circuit Training VS Weight Lifting:

The Benefits of Circuit Training

One of the least appreciated advantages circuit training has over weightlifting is simply time management. When you less than an hour to get in a good workout, a well thought out and designed circuit or two can be done very quickly and still provide you with huge health benefits.

Additionally, since there is so little rest time between exercises your heart rate stays elevated and you continue to burn calories long after your workout is over and you have moved on to other parts of your day.

This is on top of being able to lose weight while improving your strength endurance and maintaining your overall strength and muscle size.

The Benefits of Weightlifting

Weightlifting builds strength and size. Done through high reps and sets with low weight exercises, you build your overall strength. Done through low reps and sets with higher weight exercises, you build your overall size and mass. Weightlifting also increases bone density and strength, creates greater energy and higher metabolic function, better balance and often you perform better at sports.

The exercises you put together into a training circuit can create an effective workout routine for any woman looking for results that deliver and a body that you dream of. Hard work and staying on the program is also a huge factor when trying to achieve the desired results, but a solid, well put together workout routine is paramount.

Source Flavia Del Monte | GO 

Fit n Healthy Challenge !!

With our 16 Week Challenge we are searching for 10 committed people , who want to transform their health and their physique.

This program is a 16 week program, broken down into 4 sections, which you can follow from home..--> Lose Fat
--> Build Lean Muscle
--> Clear Skin
--> Energy and Vitality
--> HEALTHY Clean Body
--> Re-set your Metabolism to Fat Burning Furnace
--> Understand how to Fuel your Body Long Term
--> Closed Facebook Forum for Support
--> Personal Mentoring and Support
If you would like to be considered, please like and head over to our FB Page and message us https://www.facebook.com/fitnhealthyu 

Damian@FitnHealthy

Vibram - The Five Finger Revolution

Every few years there is an innovation that takes the world by surprise and changes our way of life to a great extent. Vibram Five Fingers is one of those revolutionary innovations that aims and promises to refashion our idea of footwear. These thin, lightweight, and glove-like protective coverings for your feet give you the pleasure of walking barefoot, while at the same time ensure that your feet remains safe from rough edges.

The company Vibram has been in the shoe-business for more than 70 years now and is renowned for making high-quality soles. The Vibram Five Fingers are made of soft and elastic Polyamide soles that can be easily stretched to hug the outline of your feet. These Vibram soles can be washed in a machine so that you can keep them clean and fresh.

If you're one of those unfortunate people, who have to wear tightly laced shoes for long hours almost every day of your life, then you probably know how much of a burden shoes can become. The human feet have nothing less than 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments within that little space. It is not for no reason, of course. Our feet is capable of great strength, quickness, and stamina-only, we have to hone their potential. Walking and running barefoot regularly ensures that our feet are exercised for improved performance. Shoes on the other hand change the shape of feet and make the muscles dormant. For runners and athletes, who wear running shoes, the calf muscles end up taking the burden of the pressure while the feet and the toe themselves are huddled up in foam.

Vibram Five Fingers was designed to reinvent the pleasure of 'barefooting.' It allows us to go back to the beginning, the way we were supposed to live. The moment we start using the Five Fingers to move bare feet, we experience a sudden resurge of a lot of abilities that we had lost due to years of forcing our body into unnatural movement. Gradually, we start to get back our original way of walking, the pain that we used to feel in our calf muscles or around our waist suddenly vanish, and most importantly we start feeling free and happy.

The Five Fingers from Vibram was originally designed to increase the potential and performance of runners, athletes, and other people involved in adventure sports. These people invest a lot of time, money, and energy into good shoes and exercise for their feet, while totally unaware that barefoot is the best way of movement. Vibram's Five Fingers have promoted the culture of barefoot running, and now many athletes world over find the Five Fingers their best choice. The increased grip, steadiness and quickness offered by barefoot moving with Vibram Five Fingers is useful for many, who have to make quick reflex-based movements or tackle rough terrain, muddy waters, slippery sands, and the like. The Five Fingers have already become popular among people involved in climbing, fitness training, martial arts, light trekking, yoga, canyoneering, running, pilates, sailing, boating, kayaking, surfing, flats fishing, travel, and Canoeing.

There are a few things in life that are just better in every aspect and leave no room for argument. Vibram's Five Fingers is one of them. It is a product that is not dependent on its looks but on its performance. It might be a good idea to test one of them on your feet.

Damian@FitnHealthy

5 Steps for a Successful CrossFit™ Experience

Newly released ACE-sponsored research confirmed that CrossFit can be a great way to get fit, but this high-intensity workout can also lead to injury if done incorrectly.

Here are five important steps to ensure you have a great CrossFit experience and get the most out of your workouts.

1. Take the introductory course offered by your CrossFit affiliate.
If you are new to CrossFit, taking the orientation course at your CrossFit box (gym) that teaches you proper exercise technique is a must. These introductory classes are vital to your success as a “CrossFitter,” especially if you have never regularly performed the foundational movements of CrossFit. These movements include, but are not limited to, various types of squats, overhead presses, dead lifts, and Olympic lifts. Even if you are an experienced CrossFitter, it’s a good idea to periodically revisit an introductory course to review the basics of proper movement technique.
Bottom line: Make sure you are ready for all of the CrossFit movements by attending your box’s introductory course.

 2. Know how to modify every movement, every time.
Practicing excellent form during every repetition of every exercise is one of the most effective injury-prevention strategies. Make sure you know your options for the successful completion of every single  repetition. In CrossFit, the workout of the day (or WOD) is posted along with recommendations (or Rx) for load and/or movement skill. For example, the load recommendations for the wall ball movement, which involves quickly moving from a deep squat to standing while tossing a large medicine ball several feet overhead, typically include a 20-lb ball for men and a 14-lb ball for women. However, some individuals cannot safely perform wall balls with that amount of weight. In fact, some people cannot safely perform wall balls at all, and they must modify the exercise to one that is suitable to their capabilities. Whether it’s selecting a lighter weight than the Rx recommendation, or altering the movement (e.g., modifying to a half-squat rather than a deep squat in the wall ball example), knowing how to scale the different variables of an exercise to meet your specific goals or limitations will help you safely and effectively complete a WOD. Knowing the right modifications for your individual needs is best learned during the introductory CrossFit course (see Step #1), and through having a frank discussion with your CrossFit coach (See Step #3). Lastly, understand that your physical capacity changes from day-to-day and, depending on your fatigue level and frequency of training, you might need to modify a movement one day, but several days later perform that same movement at the Rx recommendation.
Bottom line: Be sure you approach each WOD with the knowledge of how to modify a movement, if necessary.

3. Regularly communicate with your CrossFit coach.
Although this is Step 3 on the list, it fits in with the previous points and cannot be emphasized enough. First, let the coach of the class you are attending know about any limitations or past injuries that might make the performance of a particular WOD unsuitable for you. Then discuss with your coach possible modifications in movement and/or weight load that will make the exercises work for you. Be sure to arrive a few minutes early and talk with your coach BEFORE class so that when the timer is winding down to begin the WOD, you are not left wondering what to do. As a coach myself, I ALWAYS appreciate it when participants approach me before class to inform me of any current limitations. In addition, I always announce modifications that can be performed instead of the Rx recommendations before each workout.
Bottom line: If you are unsure about how to perform an exercise so that it works for your individual needs, ask your coach before the WOD begins!

4. Respect your limits.
We all have limitations and strengths. Because the programming is so varied in CrossFit, you will probably find that some movements come more naturally to you than others. For example, people with endurance-training backgrounds who have low body fat and lighter body weights often find the gymnastics-style movements, such as pull-ups and burpees, easier to tackle. However, those same body types often find strength-based exercises such as squats and deadlifts more challenging. The point is to recognize that everyone (including you) will experience exercises that are more or less difficult to master than others. You must respect your limitations and not let the highly competitive atmosphere of performing a CrossFit WOD with your peers cloud your judgment. Only perform movements that you can safely execute with good form. This might mean that you need to unload your barbell during a WOD if fatigue sets in and your form starts to decline.
Bottom line: Be honest about your limitations and avoid letting competition prevail over proper form.

5. Avoid overtraining.

This step might seem obvious, but it can be overlooked by new and veteran CrossFitters alike who are eager to compete and improve. To be successful in CrossFit, participants must train smartly by progressing training volume gradually. The high-intensity nature of CrossFit WODs requires adequate rest and recovery between sessions to decrease the likelihood of injury. Initially, a frequency of two CrossFit workouts per week is a good starting point. Over time, adding in more days, while still paying attention to rest and recovery, can be accomplished. The number of days per week that an individual can tolerate performing WODs depends on numerous factors (e.g., current state of fitness, goals, and desire). Be sure to discuss your goals with your CrossFit coach so that he or she can provide you with safe and effective programming guidelines to help you achieve them.
Bottom line: Have a plan for proper progression to decrease the risk of overtraining.

Source : Sabrena Merrill | ACE

6 Benefits Of Kettleball Workouts For Women

Kettleball workout is a type of training which is not only designed for men. Women can also have benefits from this workout when it comes to training each part of their body, losing more weight and maximize fitness. Here are some of the major benefits of the kettleball workouts for women: 

 

  1. Improved Strength and Health of Bones and Joints.

The exercises are guaranteed to help in terms of regaining and maintaining the strength of your bones. You can also expect these exercises to be gentle on your joints so you do not need to worry about damaging any of these.

2. Instability.

Kettleballs are more beneficial than dumbbells, resistance bands, bodyweight exercises and free weights because the placement of their handles does not result to a more uniform weight pattern, thereby ensuring that your muscles undergo frequent adjustments. Because of the frequent adjustments of your muscles, you get the chance to balance your entire body after each kettleball exercise. The instability of kettleballs are also useful in allowing your muscles especially those found in your core section to get more contractions and this is a huge help in giving your muscles a better workout.

3. Perfect Solution for Busy Individuals.

If you have a busy schedule, then rest assured that the kettleball workouts for women will never disrupt all your daily activities. It will be easier for you to squeeze the strength, flexibility and cardio training using the kettleballs in your somewhat overbooked schedule. Because of the intensity of the workout, you can expect to complete the exercises within a shorter duration. Aside from that, the kettleball is small and portable so you can bring it with you anywhere even in your bedroom so you can perform your workout there. 

 

4. Greater Weight Loss.

This benefit means that you can expect the different kettleball exercises for women to promote the loss of more weight. You can expect the training to be effective in improving your metabolism so losing a substantial amount of weight will never become impossible. Kettleball workouts also involve strength training which is guaranteed to work in developing more dense muscle mass while also burning the calories from your stored fats. You can expect to obtain a skinnier figure after just a short period of doing the exercises. 

 

5. Promotes Muscle Balance and Function.

The kettleball training forces the different parts of your body to work out as one unit. This will result to revealing and fixing the weak links in any part of your body. The ability of the training to let your different body parts to work as a unit is also a major help in regaining the proper balance of your muscles while also improving their functionality. 

 

6. Affordability.

Kettleball workouts for women allow you to achieve all your weight loss goals without spending too much. Unlike other exercise equipment that cost either hundreds or thousands of dollars, the kettleball is proven to be relatively inexpensive. The kettleball exercises are indeed among the most inexpensive ways to build your cardiovascular stamina and muscles and enhance your muscular endurance. After just some time of trying out the exercises, you will notice a huge improvement on the physical structure of your body.

 

 

 

 Damian@FitnHealthy