This is a workout that uses multiple muscles with every exercise! It’s important to mix up your workouts from time to time with a full body workout instead of focusing on the same muscle groups every other day. It made our team really sore which means it works! We’d love to know what you think about it! Check it out below and let us know your thoughts.
Warm Up: 5 minutes of cardio
Time: 45 minutes
Two repetitions per set
Standing Side Crunches
Reps: 25 per side
Tips & Tricks: Stand with your feet hip width apart, knees slightly bent and the core engaged. Lift the right leg, bending the knee at a 90-degree angle turning the thigh out to the side. Place hands lightly behind head, elbows out. Crunch your right elbow to the right knee.
Incline Sit Ups
Equipment: Find an incline bench. This exercise will work best if you have a support bar under which to hook your feet as well.
Reps: 20 per set
Tips & Tricks: Lie down so that your upper body is facing downhill. Place your hands behind your neck or on the side of your neck. Make sure your abs stay tightened. You should rise up until your entire back is off the bench and lower back down until your shoulders touch the bench.
Reverse Pull-Up / Reverse Chin-Up
Equipment: Pull up bar
Reps: 15 per set
Tips & Tricks: Inhale and pull the chest to the bar, keeping the body upright and puffing out the chest. The elbows should be pointing more-or-less forward (can use a stool or chair to make easier)
Bench Bridge/Hip Lifts
Reps: 25 per set
Tips & Tricks: Lie on your back with your heels on the bench. Lift your hips to be parallel with the rest of your body and lower them to the ground, focusing on your glute muscles throughout.
Opposite Arm Opposite Leg Extensions
Reps: 25 per side
Tips & Tricks: Position yourself on your hands and knees on the bench. Slowly extend one arm and the opposite leg and lower. Repeat with the other arm and opposite leg.
Push Ups on Bench
Reps: 15 per set
Tips & Tricks: Position hands parallel with elbows on bench, keep body in a straight line while lifting and lowering.
We’d love to know what you think about this and all of our other blogs!
What Is Asthma?
Asthma is a chronic lung disease characterized by inflammation and spasm of the airways. Causing breathing problems such as coughing, wheezing and shortness of breath. Asthma can be triggered by environmental factors, infections, allergies, exercise, temperature changes or other airway irritants. By properly managing asthma, however, such as avoiding being exposed to triggers, taking prescribed medications, looking for warning signs and knowing what to do during an asthma attack, an individual with asthma can have a healthy and active lifestyle.
Sulfites and sulfiting agents in foods (found in dried fruits, prepared potatoes, wine, bottled lemon or lime juice, and shrimp), and diagnosed food allergens (such as milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish) have been found to trigger asthma. Many food ingredients such as food dyes and colors, food preservatives like BHA and BHT, monosodium glutamate, aspartame, and nitrite, have not been conclusively linked to asthma.
learn about food sensitivity by clicking here
Know what is in your food.
The best way to avoid food-induced asthma is to eliminate or avoid the offending food or food ingredient from the diet or the environment. Reading ingredient information on food labels and knowing where food triggers of asthma found to be the best defenses against a food-induced asthma attack.
The Thirty Year Rise In Asthma.
Asthma has risen in the United States during the past thirty years, which leads doctors to believe that our changing diets could be the cause of this. As the general population eat fewer and fewer fruits and vegetables and more processed foods. Also it has many wondering if it possible that we’re greatly increasing our risk of developing asthma. Studies have suggested this, and others are ongoing.
A recent study of asthma and diet showed that teens with poor nutrition were more likely to have asthma symptoms. Those who didn’t get enough fruits and foods with vitamins C and E and omega-3 fatty acids were the most likely to have poor lung function. A study done back in 2007 showed that children who grew up eating a Mediterranean diet — high in nuts and fruits like grapes, apples, and tomatoes — were less likely to have asthma-like symptoms.
Foods to Help Asthma:
Apples; Studies suggest that those who ate two to five apples a week had a thirty-two percent lower risk of asthma then those who ate less
Vitamin C: A strong antioxidant that may fight off lung damage. Citrus fruits are highest in Vitamin C fruits like Cantaloupe Oranges, Grapefruit, Kiwi. And vegetables like Broccoli, Brussels sprouts,and Tomatoes.
Beta Carotene: Which is converted to Vitamin A may help reduce the incidences of asthma . Foods like carrots and other vibrant colored fruits and veggies like apricots, green peppers, and sweet potatoes.
Coffee/ Black Tea: Although it seems every story leads with some bad news about health effects of caffeine.With regards to asthma, at least, caffeine is emerging as a good guy. It is a broncodilater that may improve air flow.
Avocado: Avocados contain an antioxidant called glutathione, Their role in the body is to protect cells against the damage done by free radicals.
Flax seed: Very high in Omega 3 fatty acids and magnesium. Since magnesium helps relax the muscles surrounding the bronchi, the airways, and keeps them open.
Garlic: This excellent anti-inflammatory contains allicin, an extremely powerful antioxidant
Foods to avoid:
Studies have shown these following foods are best avoided since they can promote asthma attacks.Though foods like milk can be have good and bad effects on asthma. Those with an allergy to milk can cause wheezing coughing and other repository symptoms. However it is high in vitamin D which may ease the symptoms of asthma
Red wine: may trigger asthma attacks, possibly due to the presence of sulfites (also found in dried fruit and shrimp).
Other studies suggest it might be the alcohol itself .
Peanuts: A study found kids with asthma who also had a peanut allergy, develop asthma earlier than kids without a peanut allergy. Also more likely to be hospitalized and more likely to need steroids.They seem to also have allergies to grass, weeds, cats, dust mites and tree pollen, all of which can trigger asthma attacks.
Salt: The number one aspect of asthma is inflammation and tightening of the airways, and salt can contribute to inflammation by causing fluid retention
Shellfish: The number three most common food allergy is shellfish. It can happen in children and adults. Beware also of hidden shellfish products and of cross contamination. Unlike egg allergies, shellfish allergies usually stay with you your whole life.
Celebrities who can relate:
The following athletes and entertainers never let asthma stop them from being the best; Tom Dolan, Kurt Grote, Nancy Hogshead, Jim “Catfish” Hunter, Miguel Indurain, Jackie Joyner-Kersee, Greg Louganis, George Murray, Robert Muzzio, Dennis Rodman, Mark Spitz, Alberto Salazar, Kristi Yamaguchi, Tim Allen, Loni Anderson, Jason Alexander, Alice Cooper, Morgan Fairchild, Bob Hope, Billy Joel, Diane Keaton, Liza Minelli, Martin Scorsese, Paul Sorvino, Sharon Stone, Elizabeth Taylor, Orson Welles.
Our fitness professionals will help you with various exercises and nutritional guidance to give you a healthy, happy, and active lifestyle,
Attention Deficit Hyperactivity Disorder (ADHD)
Attention Deficit Hyperactivity Disorder – ADHD
Attention deficit hyperactivity disorder (ADHD) is a behavioral condition in which children/adults have difficulties paying attention and focusing on tasks. This common disorder begins in early childhood and can continue into adulthood. If not recognized and treated, it can cause problems at home, school, and work and with relationships. Many adults do not realize that they have ADHD until their children become diagnosed, and they begin to recognize their own symptoms. Adults with ADHD may find it hard to focus, organize, and finish tasks. They are often forgetful and absent-minded.
Eating a balanced diet can help all people—including those with ADHD—function well. Those concerned about diet and ADHD hypothesize a toxic or allergic effect by some foods. The most commonly targeted foods are milk, wheat, dyes, preservatives, sugars, and caffeine. These diet elements are believed to cause or at least contribute to ADHD and ADD Symptoms.
Foods to eats for those with ADHD
- Vitamin B Complex- Yeast, Liver,Nuts Milk, Eggs, Meats, Fish, Fruits, Leafy Green Veggies, Soy
- Protein- Add some protein powder to your smoothie, Make a protein smoothie for you kids when the come home from school. Brown rice cakes with hummus or any kind of nut butter like almond or cashew
- Calcium/Magnesium – Green Veggies like Broccoli, Kale, Collard Greens,Whole Grain Breads, Nuts Seeds, Milk and milk products are a main source of calcium. Green veggies such as spinach are a great source of magnesium, as are beans and peas, nuts, seeds and whole grains.
- Trace Minerals- micronutrients that are needed by the body every day, but in small amounts, include zinc and iron. Studies have shown people with ADHD have low levels of zinc in their bodies compared to those without ADHD.
Foods To Avoid
- Additives- Artificial dyes and flavors (Food Coloring like red and yellow), MSG so when ever possible choice natural choices
- Hydrogenated oils Generally are the ones that at room temperature are a solid – Bad Fats inhibit healthy nerve functions. Trans and saturated fats. Try using Flaxseed oil, Canola,or Olive Oil
- C affine
- Salt- Too much salt in a child’s diet can interfere with a child’s internal equilibrium. Salt can also deplete the body of some minerals needed in the body.
Best rule of thumb to use is read the labels of the food you choice also shop the perimeter of the store you will find most natural foods there.
Exercise is a fantastic and highly recommend way to combat ADHD it helps push past failures and helps you attack things you didn’t succeed in before. Exercise helps reduce learned helplessness. It also helps the Brain release important chemicals like Endorphins that help regulate mood, pleasure, pain. Also exercise helps elevate Dopamine, norepinephrine, and serotonin levels. These brain chemicals affect focus and attention, which are in short supply in those with ADHD. Contact one of our fitness professionals today to start a fitness program
- Walking 30 minutes four days a week.
- Team activities or those with social components.
- Exercises like Tae Kwon Do, Ballet, or Gymnastics, all these, you have to keep the mind focused to the activity at hand.
Some well known celebrities that have ADHD include Justin Timberlake, Jamie Oliver who both help keep it under control with diet. Katrina Smirnoff, Will Smith, Michael Phelps, Jim Carey, Ty Pennington Paris Hilton,Christopher Knight, Howie Mandel, Terry Bradshaw who frequently speaks out on mental disorders telling even big guys get it taken care of., James Carville, Pete Rose who found his undiagnosed ADHD may heave been a contributing factor to other addictions like gambling, Michelle Rodriquez, Bruce Jenner, Solange Knowles who was often mistaken for being high or drunk due to untreated ADHD.
Statistics have shown a person who has ADHD is 300% more likely to start their own business like Richard Branson, and David Neelman, who credits his ADHD for founding JetBlue. Having it gives you creativity and the ability to think outside the box. So does Paul Orfalea, the founder of Kinkos (the name comes from a nick name for his curly red hair).
If you and/or your child is diagnosed with ADHD with proper diet and exercise can be controlled.