FAB Ladies Athletic/Gym Shoes Fall 2012

$119.99 Brooks Pure Cadence

 http://www.finishline.com/store/product/brooks-pure-cadence-women-s-running-shoes-?

categoryId=cat20013&productId=prod697745

 The Brooks PureCadence women's running shoes offer lean construction mixed with a responsive fit. This lightweight shoe offers superior support through smart, streamlined features such as a wider Nav Band that's locked in to the medial strike pod. A reinforced heel counter provides great security for your foot, and the internal PDRB helps prevent overpronation. The PureCadence gives runners who need more stability the opportunity to experience what a natural foot strike feels like

 $99.95 Merrell Pace Glove Cross-Training Shoes 

http://www.rei.com/product/810569/merrell-pace-glove-cross-training-shoes-womens

The Merrell Pace Glove cross-training shoes feature a lightweight minimalist design that helps protect feet and allows them to move naturally

$79.95 New Balance 'REVlite 797' Training Shoe

http://shop.nordstrom.com/S/new-balance-revlite-797-training-shoe-women/3241808?origin=category&contextualcategoryid=0&fashionColor=SILVER%2F+VIRTUALPINK&resultback=8068

A nonmarking sole grounds a lightweight training shoe designed for a responsive, durable ride, while QUIX technology provides superior traction and side-to-side support.




$109.99 MIZUNO WOMEN'S WAVE PRECISION 12

http://shop.run.mizunousa.com/products/productdetail/Mizuno+Women%27s+Wave+Precision+12/part_number=
410486/1661.2.1.1.8625.0.0.0.0?pp=1000&

Capturing the simplistic purity and beauty of Japanese Block Printing, the ultra lightweight Wave Precision 12 offers a phenomental running experience. Soft t durable blown rubber forefoot outsole design for cushioning and flexibility.

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$89.95 ASICS GEL-Blur33™ 2.0

http://runningshoes.com/womens-asics-gel-blur33-2-0/black-electric-blue-hot-pink?utm_source=gs&utm_medium=sce&gclid=COfmsqSu3rICFUui4AodRAUAgQ

Featuring the original award winning GEL-Blur33 midsole and outsole, the GEL-Blur33 2.0 introduces an all new modified MONO-SOCK construction with stretch mesh for slipper like comfort. A supportive external cage wraps the midfoot providing secure and comfortable fit, ready for the road.

$99.99 Nike Free 5.0 V4 Women's Running Shoes White/Silver/Wolf Grey

http://www.finishline.com/store/product/nike-free-5-0-v4-womens-running-shoes/_/A-11706?productId=prod704009

The Nike Free 5.0 V4 Women's Running Shoes are comfortable and highly flexible so your feet become stronger with every stride. The women's shoes provide a customized, barefoot-like feel during your run. The lightweight upper features a breathable no-sew mesh upper for exceptional comfort. A fused Phylite midsole offers a resilient ride you can't wait to experience, and a modified Nike Free outsole with carbon rubber inserts and deep flex grooves enhances your foot's flexibility and natural range of motion

Dumbbell Alarm Clock

Dumbbell Alarm Clock

Successfully getting our butts out of bed and helping us achieve our toned bicep dreams? Talk about killing two birds with one stone. This Dumbbell Alarm Clock   ($20) keeps on blaring until you've repeated enough reps to convince it to shut off. As long as we don't end up smacking ourselves in the face with it in our bleary, semi-conscious morning state, it's a sure win.

http://www.lightinthebox.com/Dumbbell-Alarm-Clock-GD-0714-_p56713.html?AID=10677699&PID=3509426&utm_medium=affiliate&utm_campaign=3509426&utm_source=cj&litb_from=affiliate_cj

http://www.outblush.com/women/life/health-fitness/dumbbell-alarm-clock/

WHAT & WHY You Should Be Eating Before Working Out

The Importance of Eating Before Your Workout
Whether you eat or don't eat before exercise, research shows the body burns the same amount of fat. However, you can actually cause muscle loss if you regularly work out on an empty stomach. Here's why: When you're hungry, your body goes into survival mode and draws protein from muscle instead of from your kidneys and liver, where the body normally looks for protein. When this happens, you lose muscle mass, which can ultimately slow your metabolism and make it harder for you to lose weight. Plus, if you exercise on an empty stomach, you're not giving yourself the fuel you need to power through an intense training session.

Running or cycling
Eat a bowl of All-Bran cereal with skim milk, peaches and apples, and drink a glass of apple juice. Scientists at Loughborough University in England found that runners who ate this low-glycaemic (slow-burning) meal three hours before they ran were able to run eight minutes longer than after eating a meal rich in simple carbohydrates, which digest quickly for fast energy. Limiting simple carbs prior to exercise prompts the body to burn fat as fuel, sparing muscle glycogen (the primary source of energy for muscles). “It also provides a steady release of energy, so you don’t crash before your workout ends,” says Antonio.

Weightlifting
Drink a fruit smoothie with whey protein, a rich source of amino acids. A study at the University of Texas Medical Branch found that lifters who drank shakes with carbs and amino acids 30 minutes before exercising synthesised more protein than lifters who drank the same shakes afterwards. In short, “they gained more muscle in less time,” says Stout. Their shakes contained 35g of carbs and six grams of amino acids. To duplicate it, blend one scoop of whey protein (available at any nutrition store) with one teaspoon of flaxseed oil (a rich source of antioxidants and anti-inflammatory compounds), half a cup of fat-free yoghurt and one cup of apple juice.

http://www.mh.co.za/nutrition/healthy-eating-tips/energy-food



Here are some of my favorite meals and snacks to keep me energized during my workout without weighing me down  

• Brown rice (½ cup) with black beans (½ cup)
• Small sweet potato with steamed or lightly salted broccoli in olive oil (1 cup)
• Banana with almond butter (2 Tbsp)
• Multi-grain crackers (10) with hummus (3 Tbsp)
• Oatmeal (½ cup) with berries (1 cup), sweetened with stevia or agave
• Apple and walnuts (¼ cup)

http://www.shape.com/healthy-eating/diet-tips/best-foods-eat-and-after-your-workout

Coffee is NOT Breakfast

Everyone says that breakfast is the most important meal of the day but no one truly understands why. Think about the word to begin with: you are breaking your fast after your sleep. Sleeping induces the metabolism to slow down in order to save energy and utilize the foods that are left in the digestive system to be saved. Everyone is supposed to eat with in a half hour of waking up. If you imagine the metabolism as a roaring fire, it begins in the morning as smoldering embers. When you leave the embers smoldering they will eventual go out, if there is too much piled on it at once it will eventually go out. It is necessary to start light and then continuously feed the fire to make it strong and burn anything and everything you put on it. A vital part of this fuel for the fire is water.

Some people say they normally don’t eat with in an hour or even two hours after they wake up and if they do eat the first answer automatically is “Well I have 2 cups of coffee.”
First off coffee is not eating and is not a substitute for water. Water is vital to every life function we have, water makes 55-75% of our total body weight and a little over 90% of our blood’s plasma fluid.

Coffee has caffeine in it (and yes even decaffeinated coffee has some levels of caffeine) which is a diuretic blocking specific hormones that help the kidneys hold fluids causing you to urinate more, in other words dehydrating you. As little as a 10% reduction in water can make you sick and only 20% of water reduction could lead to death. So when the kidneys don’t have enough water the liver then needs to work to help the kidneys perform their job meaning the liver is only doing half of it’s job. A function of the liver is to remove fats from the blood stream to be exerted, when the kidneys lose water the liver stops doing this efficiently and moves the fats(glucose) to storage. In other words not drinking enough water could make you fatter.

Now caffeine isn’t all bad, it has benefits such as it increases alertness, decreases reaction time and does have a fat burning capabilities but that is only if you are consuming more water then the caffeine is inhibiting your body to eliminate.

Everyone should consume AT LEAST 60-80 ounces of water a day; those who live active lifestyles should drink more. Imagine your blood as a highway made of red blood cells and white blood cells moving along a road made of plasma. The blood’s plasma is made of as said before mostly water, when there is a decrease in water in the body the blood becomes thicker and nutrients can not be moved around to specific parts where they are needed. When the highway of our blood becomes too crowded there becomes an over abundance of glucose in the blood stream which when reaches the liver gets turned into fat for storage. Now drinking more water and allowing more room on the highway aids the body in the proper distribution of glucose for energy. So when it comes down to it drinking water is the best diet pill you could take and not drinking water could lead you to gain weight. So when you wake up in the morning and reach for that first cup of coffee think about the reaction you are causing in your system. Poor yourself two large cups of water first and a piece of fruit before you begin to guzzle down your morning-joe, you may not only find that your caffeine crash later in the day is severely reduced but that your body will also thank you for it in the long run.

by:Ben Metli is associated with http://issa.com and has 2 certifications with http://scenichealth.com.  Thank you Ben for sharing.

Yoga Sequence & Why Should Give It A Whirl

Rumor has it that we can all benefit from a bit of Om-infused stretching. Studies touting yoga’s mental and physical benefits abound. We’d venture to guess that many of you will hit the treadmill than will hit the shower. But maybe you should reconsider…

A lot of people think of yoga as a means of increasing flexibility, but for those of us for whom touching our toes isn’t at the top of our to-do lists, what are some of its other benefits?

Yoga develops strength, increases metabolism, increases respiration, reduces stress, alleviates muscle aches and strains, creates internal harmony and increases focus, concentration and awareness. The benefits extend both to our mental and physical well-being and health. Physically, we feel better about our bodies while we develop strength and flexibility. Mentally, we find a sense of ease and balance in our lives.

A lot of us who haven’t tried yoga think of yoga as far cry from a strength-training workout. How, exactly, does yoga increase strength?

Yoga allows you to use your own body and body weight to develop strength.  Each pose focuses on strengthening individual muscle groups in different ways (balancing, inversions, twisting).  Opposing muscle groups contract and expand simultaneously, allowing the contracted side to develop strength, while the expanded portion is allowed to open and release.

Yoga can be intimidating to people who have never done it before (and think of it as being all about handstands!), what do you have to say about that?

Do not feel intimidated by the instructor or other practitioners.  If you have questions or need modifications, speak with the instructor before and/or after class.  Yoga should be tailored and safe for your body. While healthy competition is good, knowing and respecting your boundaries is better.  Another alternative is to work in one-on-one sessions with a private yoga instructor who will help you to attain your goals, work with your unique body type and schedule times appropriate to your schedule

If we’re interested in getting started, where should we start?

Find a reputable studio, with certified yoga instructors. Make a time commitment to yourself and set realistic goals. Find classes that are appropriate for your level and be patient with yourself.  For beginners, classes emphasizing technique, alignment and safety are crucial to building a proper foundation and protecting your body.

There seem to be a lot of different types of yoga our there. Are some better suited for people who are new to exercise versus athletes (runners, cyclists, etc) who have just never done yoga before?

There are some studios that offer specific classes/workshops that are tailored for runners, cyclists…etc.  An inquiry may be required of each studio.  Otherwise, many vinyasa-styled classes are great for regular athletes as long as it is at the appropriate level for the practitioner.  For beginners, Pure Yoga offers Iyengar, Basic and Slow Flow classes.  Restorative classes are for those who want gentle stretching and opening in a nurturing comfortable environment.   Ask your studio for a class description and its level of advancement to be clear as to how each instructor conducts his/her class.

How often do we need to practice yoga to see results?

Almost immediately you’ll feel the results of your practice. To see a physical difference, your body requires a more regular practice of 2-3 times per week at a minimum, where you are challenging yourself safely.

Have any other tips?

Be safe in your physical practice and have fun expanding your mental and physical boundaries!

http://thebeautybean.com/site/sweat/why-you-should-try-yoga/

Bodyweight Workout

http://pumpsandiron.com/2012/08/22/beach-bum-workout/

This is from Nicole's blog! A really FAB site with HARD/FUN workouts!! Check it OUT!!! http://pumpsandiron.com/ !! She also has recipes, outfits and some DIY project ideas (I always end up with the what not do on DIY)! Here is some more about her.................

 

Good Bye Arm Flab Exercises

Ready to say eat dirt arm flab!?! Here are some great ways to get those arms on the road to sexy!! If you have any questions please leave me a comment!! 

Plank With Arm Raise

http://www.womenshealthmag.com/fitness/plank-with-front-raise?workout=8917

 Bent Over Reverse Fly

http://www.health.com/health/gallery/0,,20464882_3,00.html

http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/

 

http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/

http://littlemisstantrums.wordpress.com/tag/arm-workout-for-women/

Ball Bridge Fly

http://www.health.com/health/gallery/0,,20307167_5,00.html

Core Mat Exercise

 

 

 

 

 

 

http://www.blogilates.com/tag/ab-workout

Power Sled Exercises

Weight sleds – those metal sleigh-like devices with a peg in the middle – are great for pulling poundage either with a shoulder harness or handles. The following sled moves might not be as traditional as regular pulls or drags, but they will increase your leg strength and power, and are great for interspersing between your regular strength moves to keep your heart rate soaring. 

Sled Harness Drag

http://www.oxygenmag.com/Training/Articles/Build-Lower-Body-Power.aspx

Sled Push

http://traineradvice.blogspot.com/2011_12_01_archive.html

Sled Reverse Walking Lunge

http://bentironperformance.com/drag-sled.php

Sled Lateral Walking Plank 

http://www.dieselsc.com/innovative-sled-dragging-variations-incorporating-animal-movements/

CROSS-OVER PULL

http://www.anthem-sports.com/Power-Systems-10420-Power-Sled-w-Belt_p_1282.html 

EQUALIZER EXERCISES

I just got my new equalizers. They are AMAZING! Be prepared for an awesome twist on body weight training! I would recommend these to everyone (cleared by doctors) from beginner to advanced! You can order these at www.lebertfitness.com/ for $119.99. They did not pay me to write about their product. I just really enjoyed their versatility and capabilities. Here are a few cool ideas to throw into your routine!!

Hanging Core Twist (Tap knees on bar on each side)

http://www.utahdex.org/is-a-hiit-workout-good-to-lose-weight/

Atomic Push-up

http://www.toddcambio.com/2012/01/ultimate-body-weight-training-blueprint.html

Pull-Up Crunch

http://bpm.tv/tag/equalizer/

Body Weight Split Squat (don't use sand bag)

http://bpm.tv/tag/equalizer/

 Dip Variations

http://www.pingram.me/tag/tricepdips

12 Ways To Bust Out Of Your Fitness Rut

No Excuses - The most important part of getting fit is to stop making excuses not to, Dixon says. We all are crunched for time, sore, and just looking for an excuse to stay in our jammies. But no excuse is good enough for you not to take care of your health. Start taking a “no-ifs,-ands,-or-buts-about-it” attitude toward fitness.

 Be Flexible - You don’t have to pack your workout into just one time slot. If you need to, break your workout into two or more smaller workout sessions spaced throughout the day. You’ll get great results and will still have time for the rest of your responsibilities.

Do Something - If you're like most women, when you don't have a full hour to devote to exercise you opt out. For what? A few more sleepy minutes between the sheets. But even if you can only work out for 20 minutes a day, that time will make a difference. Something is always better than nothing.

Mix It Up - If you’re like most women, you like routines (manicotti Mondays, sauna Sundays). But strict routines can wreck havoc on your fitness. Doing the same exercises day in and day out can bore both your muscles and your mind. When many women get bored, they just stop. Try varying your exercise routine on a regular basis. Combine the cardio exercises, strength training, and fitness classes to stay interested.

Make it a Habit - Fitness isn't a luxury. It's a necessity. By thinking of exercise as just one of many important health habits, working out will become just as automatic as brushing your teeth, says Dixon.

Get a Goal - When starting or even maintaining a workout, motivation is key. Jot down your goal and post it in a prominent place like your bathroom mirror. Whether you want to lower your cholesterol or fit into your size 6 jeans without a struggle, chasing a goal is the best way to keep you moving toward fitness.

 Be Consistent - Wonder why the last day you skipped at the gym magically turned into a month? Because when we don't consistently exercise, fitness falls completely off our radar. To stay consistent, Dixon recommends creating a set schedule of exercising at least three days a week. That way, on those days, you can literally check off working out. After all, what’s more satisfying than checking off a to-do?

Start Slowly - If you start an exercise routine too fast, it’s easy to get discouraged--or end up with a dumbbell on your toe. But if you start off exercising slowly, and then gradually add difficulty to your workout, you’ll feel challenged, not defeated. That's much more motivating. 

Keep Track - By writing down your daily workouts (how long you run, how much you lift), you can literally see your progress on the page--often before it shows on your body. Plus, you won’t have to play guessing games with the equipment every time you hit the gym, ensuring you the best sweat possible.

Don't Overtrain - It's important to stay committed to working out regularly, but if you are hitting the gym for hours every day, you might be overtraining. When you exercise, you create tiny tears in your muscles. When they build back up, you add muscle mass and strength. But that's not possible without adequate recovery time between tough workouts. The cure? Take a step back from your schedule or create a rotation of muscle groups to work on throughout the week. That way, you can work out every day while still giving your body a rest. 

Set Mini Goals - Dropping 20 pounds or running a 10K can be daunting, but when we set mini goals, we make progress more attainable. Try to lose five pounds or clock in 30 minutes on the treadmill; then go from there. Accomplishing our goals keeps us moving forward and challenging ourselves to meet even bigger ones in the future--like that marathon. 

Mix It Up - If you’re like most women, you like routines (manicotti Mondays, sauna Sundays). But strict routines can wreck havoc on your fitness. Doing the same exercises day in and day out can bore both your muscles and your mind. When many women get bored, they just stop. Try varying your exercise routine on a regular basis. Combine the cardio exercises, strength training, and fitness classes to stay interested. 

Reward Yourself - If a long healthy life isn't enough of a reward think outside of the box. If shoes/purses or a massage are what you yearn for then only treat yourself if you (example) go to the gym 3x a week for a month! Put a calendar on the fridge and check off the days as you complete them! 

http://www.womenshealthmag.com/fitness/motivational-workout-tips

Write To Lose

Keeping a food journal can help you lose more weight, according to a new study published in the Journal of the Academy of Nutrition and Dietetics [ABCNews].

In a study of 123 women, researchers found that those who completed food journals lost nearly six pounds more than those who didn’t track what they ate. What’s more, the researchers also found that women who skipped meals lost eight pounds less, while women who ate lunch out at least once a week lost five pounds less.

To start your own food journal, grab a notebook and record what you’re eating and drinking throughout the day, how hungry or thirsty you feel, and where you’re eating your meals. Over time, you’ll be able to notice patterns (portion control, etc.), and you can use this to make healthy changes.

http://www.coreperformance.com/daily/mindset/simple-change-keep-a-food-journal-to-lose-weight.html