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Proper warmups help to avoid injury

One of the most costly mistakes that I see in the gym week in and week out is that the majority of lifters fail to recognize the importance of a proper warmup. Some lifters perform a wimpy, worthless warmup that consists of 1 set of 20 reps using the weight of the bar, and others neglect the warmup process altogether. There are two main reasons why a proper warmup will serve you well both in the short and long term: 1) A proper warmup will increase your performance and the amount of reps throughout your actual workout. 2) A proper warmup will greatly decrease your chances of injury. The first component of a proper warmup consists of 5 minutes of light cardiovascular activity. You can choose any basic piece of cardio equipment to perform this such as a recumbent bike, rowing machine or treadmill. This basic cardio warmup will increase your body's core temperature, stimulate your heart and lungs and will also lubricate your joints by increasing the secretion of synovial fluid. As you perform this 5 minute cardio warmup, envision the workout that you will soon be performing. Focus on mentally preparing yourself for the battle that lies ahead and accept that you will soon be putting forth a maximal effort. It's crucial that you prepare both your mind and body for your workouts, since your mental attitude plays such a vital role in your success. Once your 5 minutes is up, you can move into the next and final component of the warmup process. In this section you will be performing dynamic stretching using the 7 basic movements of the body. - Push - Pull - Bend - Twist - Lunge - Squat - Gait Remember, this is merely a warmup that is designed to increase blood flow to the muscles and surrounding connective tissue. Once you've completed your warmups, you can move right into your actual workout. Do not underestimate the importance of this warmup process! It will go a long way in keeping you injury free and in preparing your body for those grueling workouts. It only takes about 5-10 minutes to perform and the benefits will far outweigh the costs.
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Recipes

3 “Clean” Side Dishes

Here are 3 of our favorite “clean” side dishes to pair with your favorite lean protein. Let us know what you think! Spicy Sweet Potato Fries Ingredients: 2 sweet potatoes, scrubbed and sliced into French fry-shaped pieces, thick or thin 2 tbsp olive oil Pinch salt Cayenne pepper (to taste) Crushed red pepper (to taste) Black pepper (to taste) Garlic powder (to taste) Onion powder (to taste) Directions: Preheat oven to 425 Spray 2 baking sheets with PAM cooking spray Toss ingredients together in a medium bowl Spread out on a baking sheet Bake until tender and golden (20-25 minutes) Makes 2 servings Kale Chips Ingredients: 1 bunch kale Sea salt (to taste) Paprika (to taste) Pepper (to taste) Directions: Preheat oven to 350 degrees Wash and dry kale leaves well Tear the leaves off the stems in large pieces Place leaves on sprayed baking sheet Top with pinch of sea salt, paprika and pepper, all to taste Bake for 10-15 minutes until crispy Watch carefully as burned Kale is not good Mashed Cauliflower Ingredients: 1 head of cauliflower 1 tbsp plain Greek yogurt Splash unsweetened almond milk 1 oz almond cheese (if desired) ¼ tsp pepper 1 tsp. Dried Chives Directions: Clean and stem cauliflower, then break it up into pieces (like you would for a veggie tray) Boil florets in a pot of water (do not over cook as you still want it to be a bit firm) Remove florets from pot and drain well Place cauliflower and remaining ingredients in blender or food processor Blend until texture is desired consistency Makes 4 servings
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Admin

I just don’t have time to workout…

There are many excuses you can come up with, but here are some suggestions for workout times. Do it early in the morning My favorite time to work out is between 5:30 and 6:00 a.m. Plus, I know that if I work out at this time, nothing will get in the way of the workout later in the day. It's a beautiful time of day, not too hot, and there's nothing like showering and going to work knowing that I've put in a great exercise (and it allows me to feel superior and look down my nose at those lazy bums I work with). Squeeze it in during lunch OK, you're not a morning person. You're busy. You don't have time to work out. Well, suck it up, buster, and sacrifice your lunch hour to the gods of fitness. Bring your workout clothes, do a quick workout, and be back at work ready to tackle the afternoon. First thing after work None of those options work for you? Not a problem, my friend. Make it a daily appointment to work out as soon as you get off work. This will also motivate you to finish your work on time so you can get out on time for your workout. It's great to stop somewhere to do your workout before you even get home, because once you get home you'll probably want to relax on the couch, fall asleep at the kitchen table, or rush to the computer.
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Admin

Stop Making Excuses

1. “I’m too tired.” Prepare for your workouts by getting seven to eight hours of sleep the night before and properly fueling your body with lots of water (throughout the day, as well as during and after your training session) and clean eating. Make it easier on yourself by following your internal body clock. Do you get a burst of energy first thing in the morning? Schedule your workouts soon after waking up. Can’t drag yourself out from under those covers? Plan for an evening session instead. 2. “I don’t have enough time.” Schedule your workouts at the beginning of the week and follow through as if you were making a doctor’s appointment. Even if you can’t fit a full-body workout between grocery shopping and work, penciling in a couple of short, intense exercise sessions is better than nothing at all. Got 10 minutes before that meeting? That’s ample time to work on your new body. 3. “I’m too embarrassed to work out in front of others.” Build your confidence (and your muscles!) at home by incorporating DVD and online workouts like the ones here. Do your research in fitness magazines like Oxygen, and consider a couple of at-home personal training sessions to get you started with strength training. If that isn’t an option, try moves that use your own body weight for resistance. Once you’re ready to ramp up your program, sign up for a gym membership and feed off the company and support of other women who can relate. 4. “I get bored.” Keep things interesting by switching up your workout every few weeks. Change the order of the exercises, drop in a new move or try a new location or different time of day. If you still find yourself zoning out on the treadmill, pack your iPod with new, upbeat tunes or enlist a fitness buddy for a new approach. Keep yourself – and your body – guessing. 5. “I’m not seeing any changes in my body.” It might take several months for clearly visible results, so stick with your workouts. And remember that the number on the scale is not the only measure of progress. Has your waist measurement changed? Can you run longer without losing your breath? Has your blood pressure improved? Track your health, not just the scale, for a better indication of how you’re stacking up.
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Admin

107 Neat reasons to lose weight!

1. To feel better about myself. 2. To increase my feelings of self worth. 3. To be able to run and jump without worrying about hurting myself. 4. To look good in a tight dress. 5. To be able to wear shorts in the summer. 6. To be able to go swimming without being self-conscious. 7. To feel I can go swimming at all! 8. To be able to run with my grandchildren 9. To be healthier. 10. To not have fear going to the doctors, because he'll make me get on a scale. 11. To be able to wear a bra that actually fits. 12. To not worry about lawn chairs breaking. 13. To not worry about where to sit at a picnic or on an airplane. 14. To not get "those looks" at a restaurant, even when eating normal food. 15. So my ankles don't puff up and look like there's half a tennis ball on each side. 16. To be able to use a public washroom comfortably. 17. To be able to go into any store, and buy the clothes I like, not just the ones that fit. 18. To not feel awkward about going clothes shopping, or shoe shopping. 19. To be able to order clothes from a catalogue without worrying if they will fit. 20. To be able to wear something that doesn’t say PLUS on it. 21. To reduce my blood pressure. 22. So I can feel comfortable. 23. So I can run on the beach in a bathing suit and feel proud. 24. So taking a bath is a luxurious thing, instead of taking a shower so I won't risk overflowing the tub. 25. So my pants won't wear out between my legs while the rest of them are still in good shape. 26. I want to be able to read the scale by just looking down, straight down. 27. I don't ever want to feel my fat jiggle again! 28. So I can look in the mirror from the neck down and like what I see. 29. To feel strong and fit again. 30. So I can show off my muscles, instead of just feeling fat. 31. So I can play with my dog again! 32. So I can drive my car and feel comfortable. 33. So I don't feel like I'm always leaning back while sitting in a chair, because of my butt. 34. So I can walk up a flight of stairs and not feel winded. 35. So I can wear tight jeans. 36. So I can get up and dance and not feel weird. 37. So I can go on rides at amusement parks again, without stuffing myself into the seat shamefully. 38. So I don't have to worry about the maximum weight an exercise machine can take before I use it. 39. I want to deprive my cats of a perching spot on my chest because it’s too small. 40. So I don't get that pitying look when I go to a gym to work out. 41. So I can lay outside and suntan on my front lawn if I want. 42. I want to wear underwear that looks cute and dainty, not something industrial. 43. So I can buy lingerie that fits, and looks good. 44. So I can buy lingerie without getting weird looks from store clerks or other customers. 45. I want to be able to at least consider entering a triathlon and have it be a possibility. 46. So getting dressed every morning is a joy and not a dreaded chore. 47. So I can pick the haircut I really want and not just one that is for fat people. 48. So I'm when people start talking about weight loss, I don't feel they mean me. 49. So no one ever calls me "a big girl" ever again. 50. So I'm not embarrassed to have my picture taken. 51. So when my photo is taken with my family I don't have to groan inside myself as I know how terrible I am going to make the family picture look. 52. So I don't get those indents on my thighs from the arms of the chair I'm sitting in. 53. So I can cross my legs. 54. So I can walk in heels without fear. 55. So I can put my jeans in the dryer, have a shower, get out of the shower, walk to the dryer and just pull my jeans on, instead of waiting to really, really dry off and then fight to get the zipper up. 56. So I can put my clothes in the dryer and forget to check the timer, and not worry about them fitting. 57. So my bras don't stretch on the sides, or get pulled seams. 58. So I can crawl around on the floor hooking up computer cables without wondering how bad I look. 59. So I can look in a full-length mirror with pride, instead of despair. 60. So I can get up from the floor in one smooth move and not a grab and hold on to something move. 61. So I can get on with my life!!!!!!!!!!!! 62. So those stupid gowns at the doctors or chiropractors not only fit, but also are too big. 63. So I can show off my legs, instead of monster ham thighs. 64. So I can look good in a business suit or a short skirt, instead of always wearing loose clothing. 65. So my back doesn't hurt so much. 66. So I can lie in bed, look down and see my toes without lifting my head off the pillow. 67. So I don't have to worry about what fits in the closet and what doesn't. 68. So I don't have to worry about the seasons changing, and will my summer/winter clothes still fit. 69. So I don't fear the onset of summer and light clothing. 70. So I don't crave wintertime, so I can hide under big jackets and sweaters. 71. So I don't think mean thoughts when I see skinny women. 72. So my doctor will never say, "you really need to lose some weight" to me ever again, but instead says nothing more than "see you next year". 73. So no one will ever again ask me "when is your baby due", and I'm not pregnant. 74. So people in the supermarket don't look in my cart when they think I'm not looking, to see what a "fat person" eats. 75. So I look lean, mean and powerful. 76. So I can say my weight out loud with pride. 77. So the old pictures of the fat lady at the circus don't look like me. 78. So I can say to other people who are overweight, hey, I was there once too, and maybe help them get to where they want to be. 79. So I don't wonder if people are saying, "what is HE doing with HER "? (My honey is skinny and can eat anything) 80. So I don't have to worry about my bathroom scales breaking. 81. So I am in control of what exercise I choose and not what I am able to do as of being so over weight. 82. So I don't have to give excuses for being over weight. 83. So I can shave my legs in a shower without gashing myself because I can't see around my fat. 84. So I can ride a horse again! 85. So I can go out fishing with friends, and not be scared to walk inside the boat because I'm so heavy I will tip it. 86. To be able to go canoeing, and my end doesn't sink real low while the other person is almost in the air. 87. So my Grandchildren never remember me as fat. 88. So I can stand up in a boat again, with balance and grace, instead of hanging onto the sides and wondering how I'll get back in if I fall out. 89. So I can boat out to the middle of a lake and go swimming, and be able to pull myself back in the boat. 90. No more "beached whale" comments, anywhere. 91. So I can go into public and not care what type of looks I get. 92. So I can sit on a bar stool and I'm actually sitting ON it, not on it and around it too. 93. So a regular towel goes all the way around me, and maybe even looks cute. 94. So my socks pull all the way up. 95. So I can hug my knees to my chest again, and it’s comfortable. 96. So I can sit on a chair, and have my feet on that chair too, and not be sitting on them. 97. So I can wear a low cut sweater and my collarbones show. 98. So I can wear a light blouse or sweater, and there aren't dents where my bra straps are. 99. So I don't have to worry about arthritis or joint replacement when I get older. 100. So furniture doesn't groan when I sit on it, or wear out long before it should because I'm too heavy. 101. So I never have to look at someone else with envy again, thinking, "Wow, I wish I was that thin". 102. I want to lose weight so that my breasts stick out more than my stomach and not the other way around. 103. I can sit comfortably in the lawn chair all the way instead of sitting on the edge and the arms pinching me. 104. I can fit into the theatre seats comfortably. 105. I can sit at the booth OR table in the restaurant. I don't have to be embarrassed because I need a table. 106. I can look straight down and see my toes instead of bending over to see them. 107. I can bend over comfortably to tie my shoes.
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Admin

3 Keys to Quick Weight Loss, Gaining Muscle Fast and Permanent Fat Loss

The majority of gym goers are locked into a foggy series of actions that lead nowhere. “But they’re working out” you may say. I disagree. They are at the gym, but they are far from working out. Most people that frequent gyms are just stuck in a rut, whether they want to admit it or not. Most of us have good intentions when joining a gym or starting any exercise program. Losing weight for your wedding, dropping body fat for the new bikini, or gaining muscle to look more manly. But here’s where most people fumble.. they start showing up, wandering around and just using whatever they know how to use. There’s no strategic path, there’s no clear goal and there is definitely no intensity to make it happen. Here are 3 main factors that will help you get to your goal faster than you ever thought possible. Lose weight faster than you ever thought possible. Pile on muscle faster than anyone at your gym. Here are the secret factors that no one ever talks about that will help you develop the body you have always wanted. 1. You have to know what you want, why you want it and when you are going to achieve it. Goal setting is the foundation of success. Developing the body you desire also takes planning. Do you know what you want to achieve in the gym? Is it a flat stomach, gigantic shoulders, a record breaking squat, a higher vertical jump? What result are you looking for? Got it? Ok, now why do you want that? Here’s a secret, it better be important. If you are not passionate about your goals, then when distractions come up and life gets in the way, you will lose focus and you wont get the results you desire. So, take some time and make your goals clear, figure out why you want em, and lastly set a deadline. You’ve gotta have something to shoot for, to chase, to strive for in order to win. 2. Next is the secret to success in the gym. If you wanna pass everyone in your gym and get incredible results, here is the number one secret: INTENSITY. Most people just go through the motions, never pushing themsleves, never making progress, never changing anything. We are creatures of habit, but in order to make progress we have to break through that monotony. People that gain muscle, move big weights or lose weight successfully walk into the gym with a purpose. They are focussed on their goals and they are going to workout with everything they’ve got. You’ve probably seen them at your gym and there is no doubt that they are there to kick butt and get results. If your goals are clear and important, then the next step is to walk in the gym with a winning attitude, ready to work harder than ever, push yourself and earn the results you desire! 3. Consistency is key! Everyone has heard to story of the tortoise and the hair. Most people start a program, then fizzle out. They are too tired, too sore, too busy, etc. If you want to make a dramatic change in your body and/or your performance, then a consistent, focused level of intensity conquers all. On the road to your goal there are always bumps in the road and everything wont go as planned, but if you are consistent and fight through the challenges, you will be rewarded, I promise! So, get focused on your objective, develop passion for that result, work harder than ever and stay consistent no matter what gets in your way. Anything is possible if you apply these tips to your workouts.
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