Soar Muscles Everything You Need To Know To Ease The Pain

Getting sore after tough workouts is normal, your tearing down your muscles and now there going to grow back, they’ll repair themselves and come back bigger and stronger,this how our muscles grow. But let’s talk a little about muscle soreness.

The best things about working out is the soreness that you can get afterward, it means you did it right; it’s also one of the worst things about fitness. When muscles start hurting, hanging out in bed and not moving much may seem like a great idea, but this is actually one of the worst things you could do. Did you know that a light aerobic workout help relieve the workout pain’s, when we move around we get our blood moving and this helps bring blood to the sore muscle areas, this new blood helps promote the healing process. Adding quick bursts of cardio between your lifting sets will help reduce delayed onset muscle soreness, and there great for losing weight. So keep moving, your soar muscles will thank you, you’ll look great and that hard work will pay off.

Another great tip to combat soar muscles is adding cross training to a workout routine. Even if you don’t cross train, you should switch up your workouts to get the full benefits from your cardiovascular time. Playing around with the speed, distance, and rate and mix the cardio up. This variety of the workouts help to confuse your body and helps you burn even more calories and you’ll raise your fitness level to the roof.

Many women ask me if putting heat on there soar muscles will ease the pain. If your soar muscles are a result of an injury, like a pulled muscle or a sprained ankle, ice is the best medicine to reduce muscle swelling. But if it’s just sore muscles from a hard workout routine you simply have microscopic tears in the fibers. This is normal and means you challenged your muscles. You need to recognize the difference between an injury and simple soreness! Like I said when your muscle fibers heal they become stronger, making you stronger. If you want to add heat to your achky muscles either with a hot bath, heating pad, or warm compress, it will help to bring blood to the soar muscle area, and this will indeed aid in the healing process. So enjoy your steamy hot shower after a good workout. Getting a good massage will also soothe your tight muscles, so it’s a great excuse to get your hubby to get close and let him notice your new body, you worked hard go ahead and show it off.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

 

Best Fitness Routines For Women Who Are Pregnant

Any pregnant woman will want to get fit and insure a healthy pregnancy, finding your way around the local gym can be tricky when your expecting a baby. It’s hard for women to know what’s exercises are safe and what’s not, just because your pregnant doesn’t mean you can’t still enjoy your favorite classes, cardio and weight training routines, many women keep working out and have fun doing it.

“Many active women are surprised at how pregnancy affects their workouts,” says Renee M. Jeffrey’s, M.Sc., a prenatal-fitness consultant in Milford, Conn., and co-author of Fit to Deliver (Hartley & Marks). “But remember that these are normal, short-term changes.”

If you are pregnant should you slow down and ease back on the cardio? Are treadmills off-limits? Can you still do Zumba classes? The workouts you perform, or don’t perform depend mostly on what your level of fitness is, which trimester you’re in and how you’re feeling that day. But we do know that the local gym is a great place to be when your pregnant. If you find that one fitness machine or Pilate’s exercise isn’t comfortable, just stop and find another, there’s plenty to choose from.

Motivation may play a big part when your about to give birth, you won’t always feel your best, and working out may be the last thing you want to do, but the pay off is big and well worth it!! Women who workout during pregnancy and maintain a consistent fitness routine can limit the body aches and that dreaded constipation, it will also help you sleep better, and reduce your chances of gestational diabetes and depression. Some women who workout during pregnancy even end up having a shorter, less complicated labor. Developing and maintaining a good fitness habits during your pregnancy will help you get your old body back faster after delivery you give birth to that bundle of joy.

Here’s some tips and suggestions if your looking to stay fit during your pregnancy,..If your gym or local Y offer prenatal exercise classes, join them. Not only are the workouts designed for pregnancy, but you also meet moms-to-be that are going through the same things you are. You may get plenty of new fitness, diet and labor tips.

Another one of my favourite exercises is water aerobics. You can’t fall down in the water, you won’t find your self overheating; and for once you won’t feel like a big clumsy blob. Water aerobics are great for a third-trimester workout. Your joints will feel so much better.

Doing Yoga when your pregnant can help strengthen your core and improve your flexibility, Yoga puts an emphasis on breathing and meditation, and brings on a sense of calmness. During the latter half of your pregnancy, try and avoid twisting and movements that will tug on your stomach, exercises that require you to lie on your back or belly for long periods of time, and inversions like headstands and shoulder stands, just in case you wanted to do a head stand in your 6th month,.. lol .

Pilate’s are great for maintaining your ab muscle tone, which will support your growing belly bump, ease back pain and give you more strength for pushing during labor. But mat classes can be bad after the 1′st trimester because so much of the workout is done lying on your back. If you must do these exercises use an angled foam spine support ( you’ll find them in most of the Pilate’s studios ) they can keep your head elevated above your belly. You can still do all of the leg work, upper-body exercises and stretches during your pregnancy. Pilate’s may end up being your favourite fitness routine, millions of pregnant women love there Pilate’s and swear by the results, both during and after the birth.

Remember if you were really active before you got pregnant, stay really active. If you weren’t, now is a great time to get more active. And pay no attention to heart-rate readouts on the cardio machines – since your blood volume increases during pregnancy, and your resting heart rate is considerably higher than normal, heart rate isn’t an accurate gauge of intensity.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer: here’s the link.

 

 

 

Womens Dumbbell Training Which Ones Work Best

Foods That Burn Fat But Which Ones Are Best

Interval Training: Lose TWICE The Fat Quick

Why Yoga Works And What It Can Do For You

Yoga is quickly becoming one of the most popular forms of womens fitness in the world, but what yoga can do for you….

• The physical benefits: Creates a toned, flexible, and strong body. Improves respiration, energy, and vitality. Helps to maintain a balanced metabolism. Promotes cardio and circulatory health. Relieves pain. Helps you look and feel younger than your age. Improves your athletic performance.
• The mental benefits: Helps you relax and handle stressful situations more easily. Teaches you how to quiet the mind so you can focus your energy where you want it to go – into a difficult yoga pose, on the tennis court or golf course, or in the office. Encourages positive thoughts and self-acceptance.
• The spiritual benefits: Builds awareness of your body, your feelings, the world around you, the needs of others. Promotes an interdependence between mind, body, and spirit. Helps you live the concept of “oneness.”
• Anyone can do yoga-no matter how young or old you are, whether you’re a couch potato or a professional athlete. Size and fitness level do not matter because there are modifications for every yoga pose. The idea is to explore your limits, not strive for some pretzel-like perfection.Start by going to a yoga class. Look for a teacher who challenges you but does not push, who offers modifications, and who works one-on-one with students. Wear comfortable clothing that allows you to move. Use a yoga mat for cushioning and to keep from slipping. If there is no yoga studio in your town, practice with a video and read books. Just remember one thing: “No pain, no gain” is NOT the yoga way. If it hurts, stop. Patience and feeling good about yourself and your world is the way of the yogi.
• If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer and it’s available by clicking the link.  You get nutritional guides, DVD’s and so much more. Let My Audible Trainer and 911- Fitness help you this year to finnaly get the body you always wanted.

Tone UP While You Watch TV At Home No Equipment Needed

Can’t get to the gym much, kids got you stressed out, hubby doesn’t comfort you much anymore, why not workout at home with no equipment but your lazy boy and your desire to tone up. I found this exercise online and I love it, I think it’s a great toning routine for women who can’t find the time or have the money to get to the local gym. And you can still catch your favorite TV show, while you tone up in the process.

How to Do This Toning Exercise: Lie down flat on the floor. Put both feet onto the couch about hip distance apart. Bend your knees. Now pushing your heels into the couch you want to slowly lift your hips towards the ceiling. Hold the up stretch for 20-30 seconds, now drop your hips back down to the starting position. Repeat this toning exercise by simply lifting and lowering your hips for 3 sets of 12.

 

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

5 ways to boost metabolism with aging.

If you are over 40 years old, you probably have a hard time keeping your weight down. Although nowadays, 40 is the new 30 and 60 can sometimes be the new 20, depending on how well you take care of yourself. Think of Cher and ponder the new laws of gravity – apparently they don’t apply to certain people. Even if you aren’t a gazillionire, you can still battle bulge through the later parts of your life. Here’s how:

1. Exercise: Muscle is the fuel that burns your metabolism’s gas tank so to speak. The more lean mass you preserve on your body, the more calories you burn at rest. For the best results, you should do strength training and aerobic exercises 3 times a week.

2. Don’t fast: fasting or starving yourself will only slow down your metabolism. Remember, our bodies are forever thinking about our ancestor’s early days – prehistorically speaking. When we starve, our bodies think we are back on the lonely plains hunting long-horn steer or a Wholly Mammoth. Eating 6 small meals a day, every 2.5 hours, keeps the metabolism elevated making it a lot easier to burn calories.

3. Add some spice to your life: Anything with a kick in its step is a much better alternative than reaching for foods that contain too much sugar, salt or artificial flavoring. Some examples are cayenne pepper, regular pepper, or any of these tasty suggestions.

4. Eat breakfast: Whether young or old, it’s still the most important meal of the day. Breakfast helps improve mood, focus and concentration. Plus it sets you up for healthy eating the entire day.

5. Water: staying hydrated can give you energy as well as cleanse your body of toxins. Drink 8 to 10 glasses (8oz) of water a day to keep your metabolism going strong. 

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

The Truth About Muscle Gains

How to Build Muscle Mass Fast:

For gaining muscle mass, training programs and dietary recommendations must not put too much strain on the physical and mental health of the person and so one has to be realistic in the ambition to build muscle mass adequately. Here are some effective guidelines for building muscle mass.

Workout Routines to Build Muscle Mass:

What should be an ideal workout routine for building muscle mass? For gaining muscle mass, you have to increase the strength of your muscles as more strength means more muscles. To achieve more muscular strength, you have to start with simple weight training exercises. With strength training, your body will muscles will become strong. Learning proper techniques to do weight training is essential. If you are a beginner then your gym instructor will guide you in choosing ideal weights for you to start the workout plan. Since you are aiming to build muscle mass, your workout routines must contain a mix of complete body workouts and it should not focus on making only abs or flexing only biceps. Free weight training, squats and crunches all must be included in your workout as you gradually progress to build muscle mass.

Foods that Build Muscle Mass:

It’s imperative that people who are on training programs for building muscle mass must strictly follow a very rich diet menu. Without improving your nutrition intake and foods that help you to gain weight, it’s next to impossible to build muscle mass. Foods to build muscle must contain lots of vitamins and mineral contents. Foods that build lower body fat percentage will help you to gain muscle and not extra fats that are available on the body. Always include foods that are a rich combination of all nutrients.

Generally breakfast and post workout diets are very important as both these have great effect on your day’s metabolism rate. Proteins, carbs, veggies, fruits and fats containing foods are always best for gaining muscle mass. Generally, eating 6 meals per day is ideal for gaining muscle mass and for every meal, eat light and calorie rich food. A steady intake of proteins and vitamins boosts metabolism and is useful for muscle recovery. Proteins like red meat, poultry, fish, eggs and red meat are always useful in building and maintaining muscle mass.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

Spin Classes Exercise That Women Love

 What Happens in a Spinning Class? Is It The Best Way To Get Fit?

Imagine a whole bunch of exercise bikes lined up inside a health club studio. Riders are on each one, spinning the pedals at a rapid pace. The lights are turned down, pumped up music fills the air and an instructor with a headset sits atop a lead bike, calling out commands.

“Climb out of the saddle,” she barks at the class. “Big hill coming!”

The riders rise as one, pedals spinning faster as they grimace with exertion, sweat dripping off their bodies.

What you’re witnessing is a spinning class, a workout option available at fitness clubs everywhere. Spinning is a relatively recent phenomenon, where participants take part in a group workout on exercise bikes that typically lasts anywhere from 30-75 minutes. The classes are lead by instructors who normally guide participants through a series of phases, from warm-up to more challenging phases, to a period of peak effort followed by a cool down.

In spinning classes, the intensity of the workout is influenced by a couple of things:

• cadence, or pedal rate
• resistance of the bike’s flywheel, which can be continually adjusted throughout the class to make pedaling easier or more difficult
• by the rider’s body position, as they either pedal from a seated position or rise from the saddle. 

Ultimately participants determine their own levels of exertion, something that works better for some folks than others. For instance, I personally find myself slacking from time to time in a spinning class if I don’t stay focused. I know that I do better when I’m being pushed, like when riding a real bike and the only option to hustling on a group ride is being dropped.

But a good instructor can certainly encourage and motivate you to push yourself, and you’ll most likely find spinning to be a vigorous workout. It’s a decent way to stay in shape when you can’t get outside on the bike.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer and it’s available online and at Amazon. You get nutritional guides, DVD’s and so much more. Let My Audible Trainer and 911- Fitness help you this year to finnaly get the body you always wanted.

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