5 Rewards of a 5k

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Have you ever considered running a 5K? The benefits may surprise you.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve.

Here are 5 rewards you will reap:

1) Tone Your Legs: Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.

  • Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner’s stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
  • Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.
  • Thighs: Who doesn’t want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.

2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Abs

Running burns a massive amount of calories. This means you’ll find your body quickly morphing into that of a lean athlete. Don’t over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won’t deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:

  • Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren’t exercising.
  • Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won’t do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
  • Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.

4) Make New Friends

Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.

5) Start A Habit

Although you may find it hard to believe, especially if you haven’t yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It’s not farfetched that you’ll build your training up to run a marathon.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.

Spring Into Shape!

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With the winter comes the bulky jackets and sweat pants that cover up all your flaws. It makes it easy to skip your daily workout or eat that extra muffin. You don’t seem to worry about how you look in swimsuits or shorts when you can conceal yourself with extra clothing. It’s been so cold this winter that sometimes you feel like hibernating with the bears and snakes instead of doing your exercise routine. But when you know that spring is coming you can run but you can’t hide in those loose stretchy clothes any longer! 

Breaking out your summer clothes in the Springtime can sometimes be a rude awakening. When you look in the mirror all you can see is the cellulite on your legs or love handles bulging over the top of your shorts. It’s enough to make you want to scream and give up! But don’t become discouraged, let it motivate you to get back into the gym and make that commitment to begin exercising on a daily basis.

Start by putting on that favorite pair of jeans you want to fit into. Squeeze yourself in.  Wear them so you can feel that too-tight feeling. Use it as motivation to think twice about what you are eating. Now get yourself into the right mind-set that the time has come to get into the best shape of your life. Think about how it felt to be in great shape and visualize how you will look with your new body.

Make a decision. Do you want to do what it takes to get in shape or continue hiding under layers of clothing?  You must take full responsibility to make it happen. You are the one who must make the change, no one else will do it for you.

You can do amazing things when you put your mind to it and I am always available to help you get your body back. Call me at 706-580-2295 to set up your free consultation today.

Health and blessings,

Melinda

 

Don’t Complicate Things!

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The main reason that you’re not happy with your weight is because of what you eat.

It’s hardly your fault.

Have you ever stopped to notice how many times you’re bombarded by food marketing each day?

Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.

The question “What’s for dinner?” has never been more complex than now.

Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.

But wait – truly healthy eating is simple.

First you need to block out the blizzard of food marketing around you.

Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.

It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?

So what does truly healthy eating look like?

A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.

Just as importantly, a healthy meal does NOT contain:

  • Refined sugar / corn syrup
  • Fried / fatty food
  • Full fat dairy food
  • Processed food with chemical additives

Healthy Breakfast

Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:

  • Scrambled egg whites, sliced tomato and whole grain toast
  • Whole grain oatmeal, sliced fruit and a protein shake
  • Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg

Healthy Lunch

It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:

  • Dark baby greens topped with chopped chicken breast and diced tomatoes
  • Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
  • Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard

Healthy Dinner

Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:

  • Grilled white fish, sautéed spinach and whole wheat couscous
  • Baked chicken breast, steamed broccoli and brown rice
  • Try the recipe for Chicken Quinoa Stir Fry below

While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.

Your exercise routine should be challenging and should be done on a regular basis.

I know that you have more than enough in your life to think about without having to plan your own exercise routine. Leave that job to me—call or email today to get started on a personalized fitness program that will leave your body no choice but to shed those unwanted pounds.

Columbus Personal Trainers at Bodyworks Fitness Can Help You Build Better Buns!!

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If your backside is in the front of your mind, here’s what you can do to build better buns.
A useful tool to cushion your tailbone when you find yourself sitting down for a long time, your buttocks can also be a source of concern if it doesn’t look just like you want. So what can you do to whip your buns into tip-top shape? First, you’ve got to eat right. After all, those sugary sweets often land right on your rump. Second, you’ve got to do the right exercises on a regular basis. And these are the right exercises.

Ball and Leg. With your hands on the floor and your stomach resting on an exercise ball, tighten your buttocks as you lift one leg slightly off the floor, with your leg staying straight. Return the foot to the ground and repeat with the other leg. For stronger buns, lift both legs at the same time.

Brazilian Bun Builder. Lie facedown on your favorite exercise ball, placing your palms on the ground. With your back flat, toes on the floor, and legs about three feet apart, squeeze your buttocks tight as you lift your legs as high as they can go. Hold for one second, bring your feet together, separate your legs, and return to your original position. Repeat.

Bridge. Lying on your back, bend your knees and place your feet flat on the floor, hip-width apart from one another. Next, slowly and steadily lift your spine from the floor. While raising your spine, tighten your buttocks and hamstrings until your spine is in a diagonal line from your knees to your shoulder. Hold the position for a couple of seconds and slowly return to the original position. Repeat.

I admit I do have a very nice butt. Some say my career was built on it!
- Jean Claude Van Damme

Kickback. Standing up, grab a chair for balance, with your legs perpendicular to the ground. Next, raise your left leg behind you in a slow and controlled manner. Repeat with the right leg for 10 repetitions. Get added benefit with ankle weights.

Leg Curls. Any exercise that strengthens and shapes the hamstrings will help do the same for your buns. When performing leg curls using an exercise machine, contract the hamstrings when you’re done with each repetition and do four sets of 10 or 15.

Lunges. With dumbbells in your hands and hands at your side, bring your right foot forward. Lower your body to the ground by bending your right knee, careful to keep your bent knee even with or behind your right foot. When your left knee nearly touches the floor, push yourself back to your starting position. Repeat 10-20 times and switch legs.

Pile Squats. With your toes pointed outward and your feet shoulder-width apart, hold a dumbbell between your legs. Push your buttocks back and lower your upper body until you’re in a sitting position. Hold for a couple seconds, careful to keep your back straight, and return to your original position. Repeat 5-10 times.

Step-Ups. Holding a dumbbell in each hand, stand in front of a stable step. Start by placing your right foot on the step, with your left foot remaining flat on the floor. Lift your left foot onto the step, using your right leg to do the lifting. Return to the floor, one foot at a time and repeat, putting your left foot up first. Repeat.

Walking. It’s one of the least romantic or sexy exercises possible, but walking is one of the easiest and most useful exercises when it comes to toning your tush. So get off your buns and help them get shapely by going for a walk.

Columbus F.I.T. Bootcamp Can Help You Put Exercise On Your Calendar!

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It may be the most important event of your week.
Go here! Go there! Don’t slow down! Don’t stop! Help him! Help her!

For many, looking at a desk or wall calendar or day planner is distressing and depressing. Filled with meetings and events, the calendar can be a sign of a busy but unfulfilled life. It can also signal an unhealthy routine – especially if there is no time carved out for exercise. Putting a little exercise on your calendar may be no easy task, but the benefits are well worth the effort.

Not Easy, but Possible…

Wondering how to cram exercise in your overflowing schedule? First, grab your calendar and sit down. Close your eyes and take a deep breath. If it’s been a while since you’ve done that, do it again. Feels good, doesn’t it?

Now that you’re in your right mind, turn your calendar to the upcoming month. Hopefully there are some empty spots a few days each week. Write “exercise” on these, and add some details. Write down what time you’re going to exercise. You may want to even write down where you plan to exercise and what you plan to do. Are you going to lift weights in your garage? Play racquetball at the gym? Walk around the neighborhood? Depending on your plans, you may need a partner, and planning ahead will make it easier to find someone to accompany you.

Those who think they have not time for bodily exercise will sooner or later have to find time for illness. – Edward Stanley
If there are no empty slots on your calendar, fitting in exercise will seem impossible, but keep your chin up. Take another deep breath and cross something off your calendar. Choose wisely, marking off an optional obligation only. Then cross something else off. In both their places, write “exercise.” Finally, call anyone who may be affected by your decisions and you will need to reschedule.

You can make these phone calls before rearranging your schedule, but be careful. If you’re a pushover, you may feel guilty rescheduling or canceling and you may never mark anything off your calendar. To make it a little easier, ask the people you’re rescheduling to join you while you exercise.

…And Necessary

Making the decision to add exercise to your life isn’t as easy as it should be. But it is important. Vitally important. And while you may think exercise is only for people who want to look good, you’re wrong. Regular exercise helps you feel better inside and out. But that’s not it! Exercise is the best preventive medicine available, helping every part of your body work more effectively and efficiently.

On top of all these great perks, hitting the gym on a regular basis will help when it’s time to look at your calendar. Remember how stressful it is to think about putting one more thing in your day? With an exercise regimen firmly in place, you’ll be more relaxed and less likely to feel overwhelmed by the tasks at hand. You’ll even perform each individual task with gusto and more attention to detail than would be possible without including exercise in your day planner. So before you count exercise out of your life, give it a second thought. There’s probably a little room on your calendar for it after all.

Finding the Time
Okay, so your calendar really is full for the next six months and there isn’t a single company meeting, conference call, or work trip you can back out of in the name of exercise. That doesn’t mean you can’t squeeze exercise in. The following are a few ways to get exercise in your day – even if there’s not time:

Wake up early – Most gyms are open in the wee hours of the morning for early bird workouts
Stay up late – Find out how late your gym stays open and whether the classes you’d like to take are offered at night
Eat on the job – Run to the gym during lunch for a quick workout and eat while performing work duties by yourself

10 Best Foods for Your Heart

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Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.

[Read more...]

Be The Healthy Role Model For Your Family

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Childhood obesity, underage drinking, smoking and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example. Lead and they will likely follow.

How can you set the example and get them off on the right foot if your habits aren’t that great? Consider taking these steps to put yourself and your family on the road to better health and fitness: [Read more...]

Training For Life

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♥ From this moment on you’re an athlete in training for the longest, most challenging, and most important event that any one of us will ever enter. From this moment on, you are in Training for Life ♥