Archive for November, 2010


I know there are people out there who want to work out or are new to the idea of working out and have no idea where to start. I’m here to help you out with a few exercises and a few tips.

Start off by purchasing a few items: resistance bands, stability ball, hand weights, yoga mat, and maybe even a jump rope. You can find these at Target, Walmart, Big 5, etc. Probably won’t spend more than $40-$60

Then start off slowly! Start by jump roping, walking at a brisk pace, jogging around the block. If you have kids go outside and jump rope together that way everyone can have fun. You don’t want to over do it especially if you’re just starting back up again. If you’re working out at home: TURN THE TV OFF AND TURN ON SOME MUSIC!!!!

Here is a site that will tell you how many calories are actually burned during certain activities: http://www.healthstatus.com/calculate/cbc

This is also a great time to start tracking your meals as well as finding out how many calories you should be eating daily. So head on over to: http://www.mypryamid.gov

Start keeping a journal and track the meals you eat throughout the day and at the end of the week evaluate what you ate and make changes accordingly. Again, if you have kids this is a great way to get them involved especially in the kitchen as well as making healthier meal and snack choices.

Here are a few links to some exercises that you can do at home just to get into the swing of things:

ALWAYS REMEMBER: Don’t ever give up on a dream due to the amount of time it takes to achieve it. The time will pass anyway.

If you want the results that you have been so desperately trying to achieve, it’s time to start making the necessary sacrifices to achieve those goals. Self-control and discipline play a major factor in getting to where you want to be in all aspects of your life.

Any questions email me: monique.battiste@gmail.com

Muscle (Resistance) Training

I know that you probably look through magazine after magazine looking for workouts. Well NEWS FLASH: Resistance training is an individual process! Which means what works for someone else may not work for you. The foundation of any EFFECTIVE muscle training program follow these 5 steps:

  1. Specificity of training- only muscles that are trained will adapt and change in response to a resistance program
  2. GAS principle- General Adaptation Syndrome has 3 stages of adaptation: (1) the “alarm” stage caused by physiological stress; (2) resistance stage when the body adapts to demands placed on the body; (3) exhaustion stage, which happens when you overtrain.
  3. SAID principle- Specific Adaptations to Imposed Demands is the fact that adaptation will be specific to the characteristics of the workout used
  4. Variation of training- No program can be used without changing the exercise stimulus over time.
  5. Prioritization of training- It’s difficult to train for all aspects of strength fitness. With periodized training you need to focus or prioritize your goals over each training cycle.

Exercises can be designated as primary exercises (i.e. leg press, bench press: prime movers; large muscle group), assistance exercises (i.e. train one muscle group: triceps pushdown, dumbbell biceps curl), structural (i.e. involves multiple joints: power clean, deadlift), or body part specific (i.e. isolate specific muscle groups: leg extension, seated leg curl). Structural or multi-joint exercises require neural coordination among muscles.

Here are some tips for the order of exercises:

  • Target large muscle groups before small muscle groups
  • Perform multi-joint exercises before single-joint exercises
  • Alternate push and pull exercises for total body sessions
  • Alternate upper and lower body exercises for total body sessions
  • Perform exercises for your weaker points before exercises for your stronger points
  • Perform Olympic lifts before basic strength and single-joint exercises
  • Perform power exercises before other exercise types
  • Perform more intense exercises before less intense ones
  • FITNESS LEVEL AND YOUR EXPERIENCE WITH RESISTANCE TRAINING ARE KEY IN ORDERING EXERCISES

There are a number of muscle training programs but I’m only going to discuss the most common training programs that are used:

  • Periodization Training: Preferred method, allows for many different types of workouts, training programs, born from the SAID principle and refers to the need to gradually increase the amount of stress placed on the body in order to continually stimulate adaptations
  • Circuit Training: 8-12 exercise stations are chosen and the exercises are performed in a circuit one after the other, then repeats the circuit 1-3 times, aims to address cardiovascular endurance and muscular endurance, time effective if you have a limited amount of time to work out
  • HIT Training: known as High-Intensity Training, perform one set of 8-12 reps of each exercise until failure, haven’t been proven to be effective as compared to periodized training
  • Pyramid or Triangle Training: popular with powerlifters, gradual increase in resistance and a decrease in reps with each set of a single exercise, ex: 10RM, 8RM, 6RM, 4RM, 2RM, 4RM, 6RM, 8RM, and 10RM with the resistance set to allow only the listed number of reps (which means calculating your 1RM, refer to: https://moniquesfitness.wordpress.com/2010/09/25/making-your-workout-work-for-you/)
  • Super Set Training: term that is used to describe alternating 2 exercises for two different target muscle groups, can be opposing muscle groups (i.e. biceps and triceps) or groups at different joints (i.e. quads and deltoids), can be created two ways- examples: (1) biceps curl 10RM, triceps pushdown 10RM. Repeat 3 times with no rest between exercises; (2) lat pull down 10RM, seated cable row 10RM, bent-over row 10RM. Rest one minute between each exercise. Repeat 3 times.
  • Split Routine Training: time-consuming, allows you to maintain a higher intensity of training for a particular body part or group of exercises

 

Need a workout plan?

I know a lot of you have been asking me for workout plans. Unfortunately due to it being very time consuming I can no longer do it for FREE. You can have one custom made for you by sending me an email: monique.battiste@gmail.com with your goals and problems that you are encountering with your current workout.

1 MONTH PLAN: $20.00

2 MONTH PLAN: $45.00

This turned out so great I thought I would share it with you guys. This will be done in 20 MINUTES!! Quick and easy why not try it??

INGREDIENTS:

  • 2 tsp olive oil
  • 16 oz lean turkey breast cut into bite-sized pieces
  • 1 garlic clove, minced
  • 1 cup chopped onion
  • 1 can (7 oz) sweet green chilies, drained
  • 1 medium red bell pepper, chopped
  • 1 tsp minced jalapeno pepper, optional (But I personally recommend it)
  • 1/2 cup tomato sauce, low sodium
  • 1 tsp chili powder
  • 2 tbsp chopped fresh cilantro
  • 1/2 cup brown rice or leafy greens, optional (I preferred the rice)

DIRECTIONS

  • In a large skillet over medium-high heat, heat the olive oil, add the turkey and saute until cooked through, approx. 7 minutes; remove turkey from the pan and set aside.
  • Add garlic, onion, sweet chilies, red bell pepper, jalapeno, tomato sauce, and chili powder to the pan. Cook until onion softens. approx. 5 minutes
  • Add the cilantro and return the cooked turkey to the pan; simmer 2-3 minutes until heated through. Serve immediately over rice or greens.

Facts:

  1. 200 calories
  2. 11 g total carbs
  3. 3 g fiber
  4. 28 g of protein

***COURTESY OF OXYGEN MAGAZINE (NOV 2010 ISSUE)***

 

 

 

 

 

 

 

Instructions:

  1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  3. ๏ปฟ๏ปฟThen inhale and slowly lower the barbell back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Variation: You can perform this with supinated (palms facing up) grip.

Do you know someone who is dealing with high blood pressure and have no idea how to lower it. There are ways besides eating Cheerios.

Here are a few:

  1. Go for power walks (min. 30 minutes). If you’re at the gym get on the treadmill and increase the speed and distance over time.
  2. Deep breathing– Try a yoga class
  3. Eat potassium-rich produce– Sweet potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe, honey dew melon, and dried fruit
  4. Read your food labels for sodium.
  5. Indulge in dark chocolate
  6. Drink Decaf

In 2006 there was research published in the International Journal of Sport Nutrition and Exercise Metabolism trying to see if you could use Chocolate Milk as a recovery aid versus a Carbohydrate replacement drink (i.e. Gatorade). Results of this study shows that Chocolate Milk can be used and is an effective recovery aid. I have attached the article for your viewing pleasure. It’s about 15 pages but it’s worth reading.

Chocolate Milk as a Post-Exercise Recovery Aid

Chocolate milk (CM) offers many benefits besides being an effective post-exercise recovery aid.

  1. Chocolate has caffeine which can help decrease fatigue after a long workout
  2. Chocolate itself contains tryptophan which is an essential amino acid aiding in the production of serotonin, a natural stress reducer, and enables the body to relax.
  3. Chocolate milk also contains vitamin A (linked to fighting heart disease), B (converts carbohydrates into glucose which enables you to have more energy), D (CALCIUM DUH!!!), and E (protect against skin cancer and strengthen the skinโ€™s barrier function)

So as you can see CM has great health benefits. Try it out sometime as a substitute.

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