Weekly Wellness Tips 10.01
Marc, January 17th, 2010 Muscles-in-Motion Boot Camp classes start this week. Be there and get boot camp fit!
Fitness Within Your Reach - Marc Mason Personal Trainer
E3 Body Sculpting - Eating, Exercising and Evaluating
1. Eat:
Pace Yourself for Weight Loss – Eat a small meal and wait 20 minutes before deciding if you need more food. This will give your stomach and brain time to communicate. If have eaten enough food, your brain will alert your body and you will find that you don’t desire anything more. If you are still hungry after this period, eat a small amount more and wait another 20 minutes. Also try a glass of water. Sometimes we mistake thirst for hunger and start eating when a glasss of water maybe all we need. Give the water ten or fifteen minutes first, then try a light snack if you still feel hungry.
2. Exercise:
One of the Best All-Round Body Toners- Squats are an excellent lower body exercise that hit the largest muscles in your body that include glutes, hamstrings, quads, and calves. Working your largest muscle groups help you change your body. These compound exercises help lower your body fat % and build lean, strong, toned muscles.
Beginners: Find an exercise ball, lean against it with the bal in the small of your back. Keep your head straight looking forward. Feet should be shoulder width apart and at least two foot lengths away from the base of the wall. With a smooth and steady sitting motion, bend at the hips and move your body downward till your legs are bent at a 90 degree angle. Pause for one second keeping the muscles in your stomach and your lower body contracted and then move slowly back up into the standing upright position. Repeat this movement at least 12-15 times. Make sure you keep the fitness ball resting in your lower back area for support and stay very upright with your back and looking straight forward and not down at your feet.
3. Evaluate:
Begin an Accomplishments Journal – At the end of each day, write down what you’ve accomplished that day to move you closer toward your fitness and/or life goals. DO NOT WRITE DOWN WHAT YOU HAVEN’T ACCOMPLISHED. What matters is what you ARE doing; we all need a long-overdue, well-deserved pat on the back on a regular basis. Don’t forget a non-food reward for meeting your goals.
Stay tuned to m2workout.com for more weekly tips and tricks!
LiveFit!
Marc Mason
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