Say good bye to baggy arms

Hello everyone!

Wow how the summer flies by! It’s Fit Friday again. Todays fit Friday tip is for the back of our arms, the triceps.

Hey girls have you ever had to deal with the baggy arm syndrome? We have the remedy for you.

Kick backs are easy to do in your own home with your weights. Start with your feet shoulder width apart bend forward, knees bent, arms by your side , weights in hand. Kick back your arms and squeeze your triceps, bring back to starting position. Repeat 2-3 sets of 20. Use light weight to start.

Add this to our exercise list to do three times per week.

I love summer its a great time to barbeque chicken and fish and snack on watermelon, so it makes eating clean really easy!

Until next time keep active and have fun!!

FINALLY BACK FROM HOLIDAYS FIT FRIDAY!!!!!!!!!!!!!

WELL, MY HUSBAND AND I WENT ON A MOTORCYCLE HOLIDAY ACROSS PART OF CANADA.

WE MADE IT TO THUNDER BAY, WHERE WE MET SOME WONDERFUL PEOPLE:  SUE AND HANK. THEY MADE US FEEL AT HOME, AND SUE TOOK ME FOR A BICYCLE RIDE AROUND A BEAUTIFUL LAKE. MUCH NEEDED CARDIO FOR ME, IT WAS AWESOME!

NOW ITS TIME TO GET BACK TO OUR ROUTINE OF GOOD EATING, AND REGULAR CARDIO / EXERCISE.

TODAY I WANT TO ADD AN EXERCISE TO OUR ROUTINE,  BICEP CURL.

START WITH  SMALL WEIGHT AND 2-3X 20 REPS.

GRILLED CHICKEN ON THE BARBQUE WITH FRESH VEGGIES IS ALWAYS A GREAT DINNER IDEA

HEALTHY AND LOW CALORIE.

FIT FRIDAY TIP: FIRMING THE FANNY

I want to share with you a workout I do, it is a fast effective way to keep ones body fit and firm. The only equipment required is dumbbells ranging from 3lbs to start and heavier as one gets stronger. (you can find dumbbells at walmart or any sporting goods store).

For the first week I started with 10 repititions per exercise ,  monday - friday. Starting with 3lb dumbbells in each hand. With each following week I added repititions until I reached my  goal of 50 repititions  per exercise. When the dumbbells are feeling too light  I go to next weight.

The exercises are as follows:

Start with some simple leg stretches for warm up before starting the exercises.

LUNGES- THE BEST for firming legs and glutes(aka the fanny or buttocks)

SQUATS- THE BEST for the overall thigh and glutes

STIFF LEGGED DEADLIFTS- THE BEST for the back of legs, glutes and lower back

Once I got my conditioning up I was able to do my 3 leg exercises 50 repititions each within 15 minutes.

In the next FIT FRIDAY TIP I will be adding some upper body exercises to our routine.

Our bodies are designed to move, not to sit around all day. For alot of us that is exactly what we are doing.

Todays fit friday tip is the benefits of cardio.

Benefits of cardio

-weight loss

-stronger heart and lungs

-increase bone density

-reduced stress

-reduced risk of heart disease and some cancers

-temporary relief from depression and anxiety

-more confidence about how you look and feel

-better sleep

-more energy

-setting a good example for your kids to stay active as they get older

Weight loss is only one benefit of cardio. Being active makes our lives better, increases bloodflow to our muscles, strengthens the lungs and heart.

Being a good example to our children and our grandchildren means a better future for them.

Water Runs Your Body

Think about it: your body is 83 percent water.

Your muscles are 75 percent water. Your brain for goodness sake, is 74 percent water, and your bones are 22 percent water.

You need water for every single metabolic process in the body. Water is necessary to digest and absorb nutrients and vitamins.

It carries away metabolic waste. It helps "flush" fat and toxins through the liver and kidneys.

So doesn't it make sense to constantly replenish that body of yours!

SHAPE UP WITH SHANNON'S FITNESS FRIDAY

TIP FOR THE DAY DO THE MATH
THERE IS SO MUCH ADVISE OUT THERE REGARDING WEIGHT LOSS. 
IT CAN GET VERY CONFUSING WHEN ONE IS TRYING TO LOSE A FEW POUNDS.
HOWEVER IT NEED NOT BE.

DO THE MATH IS A SIMPLE EFFECTIVE WAY TO GUARENTEE WEIGHT LOSS
WHEN YOU EAT MORE CALORIES THAN YOU BURN YOU GAIN WEIGHT.
WHEN YOU BURN MORE CALORIES THAN YOU EAT YOU LOSE WEIGHT.
IT REALLY IS NOT MORE COMPLICATED THAN THAT.
THAT IS ONE OF THE REASONS WE HEAR OF PEOPLE EATING BACON AND STILL LOSING WEIGHT
THERE WAS A RECENT COLLEGE PROFESSOR WHO WANTED TO PROVE THIS PRINCIPLE TO HIS STUDENTS 
HE WENT ON A DIET OF DONUTS AND OTHER MISCELLANEOUS JUNK FOOD FOR A MONTH OR SO AND LOST 20 OR MORE POUNDS [NOT RECOMMENDED, GOOD NUTRITION IS VITAL IN THE PURSUIT OF GOOD HEALTH]
THE POINT IS THIS, IF YOU ARE ON A WEIGHT LOSS PLAN ALL YOU NEED TO MAKE SURE OF IS THAT YOU ARE TAKING IN LESS CALORIES THAN YOU ARE BURNING. [EVEN IF YOU THROW IN THE ODD DONUT]
THE RESULTS ARE GUARENTEED. 
GET TO KNOW HOW MANY CALORIES ARE IN FOOD. 
KEEP A JOURNAL OF YOUR DAILY CALORIE INTAKE
FIND OUT HOW MANY CALORIES YOU BURN IN A DAY [ THIS INFORMATION IS EASILY FOUND ON THE INTERNET]
SO DO THE MATH AND WATCH THE POUNDS DISSAPEAR.

Watermelon is the perfect healthy summer snack!

Doctors have been doing research for years on appetite, satiety, and weight loss, and their findings have been unequivocal: High volume

foods(defined as those that take up a lot of space for very few calories) are one of your best allies in the quest to lose weight.

Watermelon is 92 percent water. Doctors have found that water as part of food has a very satisfying and filling effect.

For example soup made of vegetables and water will fill people up and cause them to eat fewer calories.

When water is incorporated into food or shakes, satiety is increased and (people) ultimately eat less food.

So from that view alone, watermelon is the perfect food. When water is bound to food, it slows down absorption and lasts longer in the belly.

Research has shown that a high-volume eating plan produces more weight loss than a low fat diet.

Fitness Friday

Hello everyone its time for fit friday. Spring is in full swing. Its time to get the bicycles out of storage. Time to get the walking shoes out. Did you know One of the best known ways to burn calories is walking. Very few activities equal the pleasure that a pleasant walk can bring. Remember always check with your doctor when trying new activities

We want you to be fit and fabulous!