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Booty Work

I’ve been getting a lot of questions about how to tone up our back sides after weight loss surgery.  Well, it’s going to take some consistent work but with a few simple moves you should start to see a noticeable difference.  All you will need is either a light free weight or a resistance band. 

First, let’s start with the anatomy of the booty. The booty is made up of 3 muscles. The gluteus maximus, gluteus minimus, & gluteus medial. Each of these muscles perform a different action.

www.nirschl.com

www.nirschl.com

The gluteus maximus is the major glute muscle. It is the largest portion of shape for the booty. It’s job is to help move the hip and thigh. The maximus helps to perform kettle bell swings, dead lifts and our favorite, squats!

The gluteus minimus is the secondary muscle that helps produce hip extension. It is a deep muscle.

The gluteus medius helps prevent adduction from the hip. 

I love using a resistance bands for booty work. Make sure the band is in the arch of your shoe when you do this. If it is not there is a good chance it will slip off your shoe and snap you. I personally take the handle and put my foot in the handle to do this move to avoid if snapping back at me. 🙂 

www.popsugar.com

www.popsugar.com

Dead lifts are a fantastic way to tone your booty and the main gluteus maximus! Get some dumbbells or a kettle bell. When you are stand up straight remember to place the weight in your heels (you should be able to lift your toes off the ground) Have a slight bend in your knees and hinge forward from the hips all while looking forward. By looking forward you are keeping rounding out of the spine and keeping it neutral. Return to standing.

http://www.womenshealthandfitness.com.au/fitness/workouts/1218-stiff-legged-dumbbell-deadlifts

http://www.womenshealthandfitness.com.au/fitness/workouts/1218-stiff-legged-dumbbell-deadlifts

For some serious booty work, start by lying on the ground while placing a weight over your hips. Use your hands to guide the weight and make sure it doesn’t roll off. While keeping your feet planted on the floor lift from the hips and glutes straight up and return to the ground. 

 

www.shape.com

www.shape.com

Do these workouts along with your cardio 3 times a week 3 sets of 10 reps. Happy toning! 

Are you looking to tone your arms up?

www.clipartbest.com

www.clipartbest.com

Hey guys! I have another article from my favorite site www.popsugar.com/fitness with some great arm exercises to get us all ready for summer time! Grab a pair of light weight dumbbells and lets get to work. Check out “Get Ripped Fast! Best Arm Exercises with Weights” by Jenny Sugar.  http://www.popsugar.com/fitness/Best-Dumbbell-Arm-Exercises-35176832#photo-35176832

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Time and Exercise

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How many times have you used the phrase, ” I don’t have time to exercise”? I know I have! We all have!!! It just flows off the tongue into a string of words and somehow we feel like it is justified to skip our workouts. Well, it is not justified to skip them. I will admit, I do not want to wake up at 5:15 A.M. to go workout, BUT I do it! The reason I do it that early is I get it over with and then I have my night to do what I want, which is spending time with my family! I have a lot of people tell me they go to work at 5 and that is rough! I totally get it, BUT you will have to learn to add an exercise session into your day in order to be successful with your health and fitness. 

So what are we really saying when we say the phrase, ” I don’t have time to exercise”. Are you saying you literally don’t have time, but during the time you said, “I don’t have time”,   you could have done 5 jumping jacks? Are you making other things in life more important?  Which again, I get but YOU are important too!  Are you simply just saying you don’t want to, or that you don’t want to make time for it? I hear these all the time and I have even said them from time to time.   Let’s stop worrying about what is happening on social media and make time for exercise.

There are so many reasons we can come up with not to exercise but I really want to challenge you to start making the time, if you haven’t already.  Let’s just start with 10 minutes every day, even if it is in your living room. I want you to think about how you feel after your exercise! I never regret a workout! Now, I have said,  “man that was awful”, but I never regretted it because #1 I feel like I can take on the day, #2 I know I did something good for ME and #3 I know I made myself healthier! I know so many people who struggle to find that inner drive! They always tell their friends, hey keep me on track, keep me motivated but at the end of the day YOU have to do it for yourself.  You will have a cheer-leading section from your friends but you have to do it for YOU.

I love this article, 10 Ways to Find Time for Exercise by Jennipher Walters.  http://www.sparkpeople.com/resource/fitness_articles.asp?id=1675

I hope you all feel motivated and ready to tackle your exercise routine!! 

 

Resistance band workout that will help tone your tush!

 

I LOVE www.womenshealthmag.com! They always have great information about different exercises to try! As you go through your weight loss journey, it’s important to change-up the routine and try new things. We will never see a bit of difference if you do the same thing all the time. Plus, exercise can be a lot of fun! But you’ll never know unless you try new things! I have a lot of people who talk about when they lose weight they see less muscle tone and especially in their tush! So I thought this article, “Sculpt a head-turning butt with this 15-minute workout”, by Caitlin Carlson was perfect! 

Check it out!!  http://www.womenshealthmag.com/fitness/butt-sculpting-workout

 

 

Snow Day! Don’t worry, you can still exercise!

Hey everyone! Hope you are enjoying your snow day! However, that doesn’t mean you get to skip out on exercise! If you have exercise equipment at home, get on it! 🙂 30 minutes of activity will make you feel so much better.

If your kids are home, make up a fun game or circuit to do with them! Incorporating physical activity into your day will help wake us up, energize us, burn some calories and it will help keep us in a good mood! 

Start with jogging in place, or stepping side to side  for 1 minute

easy-ways-to-burn-calories-Jogging-in-place

www.pixgood.com

 

 

 

 

 

followed by skiers for 45 seconds

www.popsugar.com

www.popsugar.com

 

 

 

 

 

 

 

next do 15 air squats

www.womenshealthmag.com

www.womenshealthmag.com

 

 

 

 

 

 

 

mountain climbers 20 each leg

www.womenshealthmag.com

www.womenshealthmag.com

 

 

 

 

 

 

 

push-ups 15 reps, you can have your knees down if you need to

www.workoutlabs.com

www.workoutlabs.com

 

 

 

 

 

 

 

crunches 20 reps

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www.workoutlabs.com

 

 

 

 

 

 

and then repeat! You’ll thank me later! Remember to drink all your water and stretch today! 🙂 

Squats

squat

www.pixgood.com

Are you wanting to hit multiple muscle groups while doing one simple movement? Then squats are the exercises for you! This exercise will target over 7 muscles. To start, stand with your feet hip width apart, pick your toes up in your shoes. Did you feel your weight shift, that is the way you should feel while doing squats. If you place your weight throughout your whole foot you’ll find yourself shifting forward and your knees may come up over your toes. When this happens you actually cause more strain on your knees which is why people always complain on knee pain while they do squats. So remember you want your weight in your heels and just sit back as if you are going to sit in a chair. You want your chest lift, always remember to look up, it will help keep your chest elevated.  It will take some time to get use to it and as you do you’ll be able to get a deeper squat.  Here are some pictures of different ways to do squats. 

 

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www.womenshealthmag.com

 

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www.womenshealthmag.com

 

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www.popsugar.com

 

 

 

 

 

 

 

 

 

 

Exercise Smarter, Not Harder

walking #2

 

Why do we say you should avoid insanity or P90x to lose weight? I get this question a lot. As the general public, when it comes to losing weight we want results instantly. I always think, “man, I ate so well and I worked out every day and I didn’t lose anything!” It can be very frustrating. What is even more frustrating is seeing a commercial full of sculpted people saying they were just like you and now look at me. Seriously?! So I bought into the insanity and P90x theory. I thought it sounded awesome, quick burst of energy and the fat should just shed right off, just like it did with the people on the commercial!!! 

Wrong!! I was dying!  I could barely make it through the video without stopping. I kept telling myself, “you can do it, you use to be an athlete, if they can do it, so can I”,……all these thoughts went through my head until I finally accepted defeat and thought how am I ever going to be able to make it through this video.  So the day goes on and I’m beyond frustrated that I couldn’t even make it 30 minutes and then hunger sets it! I was craving popcorn, cookies, chocolate, soda, bread, pasta……basically nothing good.

So what happened? I thought, hey you gave it a shot so go ahead and eat that cookie, I probably burned enough calories to eat several. Wrong again! I probably only burned 200-300 calories and that would only give me one cookie….so was it even worth it? I did the same thing with P90x. Except not only was I hungry but I was super sore. I really enjoy weight lifting, but I would like to be able to walk the next day without being in pain. Now I will say the more you do these exercises the better you will get and you will be able to complete it, but wouldn’t you rather start at an easier level?  

Does this sound like anything any of you have gone through? It can be soooo frustrating! So at WeightWise  we came up with a different theory. “Exercise smarter, not harder”. 

Most people think that exercise has to be high intensity. Hiit, high intensity interval training, is SUPER popular right now. In the exercise classes I take that is all you hear about…..the higher your heart rate is the more fat you are burning. But that statement is FALSE. Instead, all you are doing to using whatever you ate recently for energy, then you are going to want to go home and eat the house!  

In order to burn fat, there are two concepts with exercise:

  1.  Lower intensity
  2.  Longer duration.

If you love zumba, by all means continue zumba but think about your workout, not everyone else. You have to keep in mind that you want to be a fat burner and that happens at lower intensity. Walking 30 minutes 5 times a week is more beneficial for fat burning than do anything high intensity.

Weight loss surgery is a lifestyle change and so is the exercise. We offer the VO2 assessment to find exactly where to keep your heart rate in order to be successful at burning fat. The ACSM, American College of Sports Medicine, says that 65% of your heart rate is a fat burning place and 85% of it is more for cardio. If you think back to the commercials, the whole idea behind Insanity is to have your heart rate high for the majority of the workout, but you will just end up more hungry after this workout and probably really sore as well! 

Lower Body Stretches

Lower Body Stretches

This month we have talked about exercises to help strengthen and tone the hamstrings, quads, calves, and glutes. This week we will focus on some stretches for these muscles to perform after our exercise sessions in order to reduce soreness and obtain longer, leaner legs. Be sure to warm up these muscles before stretching them, and don’t bounce while stretching.

 

Hamstring Stretches

Chair Stretch

Begin by sitting on the edge of a stable chair with your feet flat on the floor. Straighten your right leg keeping your heel on the ground and flexing your right foot. Keeping your back straight, slowly lean forward at the hips to a position in which you feel the stretch, but you are not in pain. Hold (no bouncing) for 20-30 seconds and repeat on the left leg.

hamstring stretch

 

Floor Stretch

Begin by sitting on the floor with your right leg straightened, your right foot flexed, and your left leg bent (left foot on right thigh). Slowly reach toward your right foot as far as you can go until you reach a position in which you feel the stretch, but you are not in pain. Hold (no bouncing) for 20-30 seconds and repeat on the left leg.

seated hamstring

 

 

Quad Stretches

Standing Quad Stretch

Begin standing behind a chair or in front of a wall. Hold onto the wall or the back of the chair with your left hand as you bend your right knee to bring your foot toward your glutes. Grab the top of your right ankle with your right hand and gently pull until you feel the stretch, but you are not in pain. Hold (no bouncing) for 20-30 seconds and repeat on the left leg. 

quad stretch

 

Lying Quad Stretch

Begin lying on your right side with your right hand propping your head up. Your right leg should be straight. Bend your left leg at the knee so that your left foot is coming toward your glutes. Grab the front of your left ankle with your left hand until you feel the stretch in the front of your thigh, but you are not in pain. Hold (no bouncing) for 20-30 seconds and repeat on the other side.

lying quad stretch

 

Calf Stretch

Find a stable surface, like a wall or a desk. Be sure you are able to keep your balance. Flexing your right foot, place your toes on the wall while keeping your heel on the ground. Leaning forward will help you feel more of a stretch in your calf. After holding for 20-30 seconds, switch to the left leg. 

calf stretching

How to Stay Interested in Exercise

yogaRemaining interested in fitness is essential to staying fit, healthy, and happy throughout your bariatric journey, and beyond. However, finding ways to do so can be challenging if you have never maintained an exercise regimen before or work out but have fallen into a rut.

In either case, for weight loss surgery patients especially, getting – and staying – back on the exercise wagon is essential. Luckily, the fix is simple: don’t give up! The following tips will help keep you on track.

Quads and Calves

Since we’ve been focusing on the legs this month, we’re going to keep it going this week with calves and quads! Remember, the quads are the muscles at the front of the thigh, and the calves are the muscles located at the back of the lower leg. Quads help us perform movements such as high knees, and calves help us perform movements such as pointing our toes. Now, let’s look at a few exercises to help strengthen and tone these muscles.

Perform 3 sets of 8-12 reps on 2-3 non-consecutive days each week. If you continue to do this for 6 weeks in addition to performing the hamstring and glute exercises from last week, you should really start to see a difference in your legs!

 chair-exercises

Leg Extension (Quad)

This exercise can be done with bands, using the machine at the gym, or by simply using your own body weight.

If using your own body weight, simply sit at the edge of a stable chair with feet flat on the floor, knees bent at a 90 degree angle, and maintain good posture. Slowly extend your right knee to straighten your leg and bring it as close to being parallel with the floor as possible. Return leg to starting position. Repeat to complete 8-12 reps, then switch to the left leg.

 1-leg-extensions

Calf Raises

Begin standing with feet facing forward and slightly wider than hip width apart. You can put your hands on your hips or you can hold onto the back of a stable chair. Slowly lift yourself up on the balls of your feet, and then slowly lower yourself back to starting position. You can also perform the movement one leg at a time, or you can use the calf raise machine at the gym.

calf exercise

Refer to last week’s exercise blog for hamstring and glute exercises to get strong, toned legs!

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