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Are you looking to tone your arms up?

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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!! 

 

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

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followed by skiers for 45 seconds

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www.popsugar.com

 

 

 

 

 

 

 

next do 15 air squats

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mountain climbers 20 each leg

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

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crunches 20 reps

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

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! 

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.

Working on those legs!

Hello, everyone! Last week, we looked at some of the muscles of the lower body and their functions. This week, we will look at a few exercises to strengthen and tone the hamstrings, or the back of the thigh. Perform 3 sets of 10-15 reps on 2-3 non-consecutive days of the week.

 

Bridge

Begin lying on the floor on your back with your feet flat on the floor and your knees bent. Keeping arms at sides, place your palms on the floor, push through heels, and slowly lift your hips up by pushing pelvis toward the ceiling. Slowly lower back down to starting position. Repeat.

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Body Weight Squat

Begin with feet facing forward and slightly wider than hip-width apart, and hold arms straight out in front of you for balance. Pushing weight through your heels, push your hips and booty back as you slowly lower while bending your knees. Be sure knees are not coming over your toes, and keep your back straight throughout entire movement. Slowly return to starting position and repeat.

squats

 

Note: If the body weight squat is too difficult and you have access to a gym, use the leg press machine such as the one pictured below. This movement is basically a seated squat. You can also perform the squat while holding onto a stable surface. 

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Leg Curl

Wrap a resistance band around an immovable object and place at the back of your ankle. While lying prone, or face down, slowly bend your knee while pulling your foot up toward your glutes. Slowly extend leg back to starting position. Repeat.

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Note: If this exercise is too difficult and you have access to a gym, use the leg curl machine. This machine will work your hamstrings. There is the seated leg curl (left) and the prone leg curl (right).

leg curl machine

Arm exercises!

Welcome to another week! Let’s start this week off right with an upper body workout!

The following is a resistance band workout. It’s a great workout to help sculpt toned arms. Perform 3 sets of 8-12 reps of each exercise 3 days a week with at least one day of rest between workouts. Let’s get to work!

Chest Fly (picture says chest press)

Close resistance band in door, or loop it around a pole or column if you are able, at chest height. Face away from door or pole. Stagger feet so that one foot is in front of the other. Keep back straight and shoulders back throughout the movement. Begin with arms bent at 90 degrees, elbows at your sides. Push arms straight out forward and extend fully. Slowly bring arms back to starting position and repeat.

chest press

Standing Row (picture above)

Keep resistance band in door or around pole. Turn and face toward door or pole. Stand with feet a little more than hip width apart with arms extended outward and keeping your back straight. Pull band toward you with both arms while pushing elbows straight back. Shoulders should be pulled back the entire time. Return to starting position and repeat.

 

Lateral Raises

Begin with feet staggered and resistance band anchored beneath your front foot. Keeping arms mostly straight with only a slight bend at the elbow, pull resistance band upward until arms are coming straight out from shoulders. Lower to starting position and repeat.

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Bicep Curl

Begin with feet slightly wider than hip width apart and band anchored beneath each foot. Keeping back straight, shoulders back, and elbows to sides, bend elbows to bring band up toward chest. Lower arms back to starting position and repeat.

 

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How to Begin Exercising After Weight Loss Surgery

squats-ladyWeight loss surgery is one of the first steps to reclaiming your health and confidence after obesity. However, in order to truly reap the benefits in your body and mind, exercise is essential. If you have not exercised a great deal before, or are afraid to start after having undergone such a life-altering surgery, consider the following steps to help you take this essential step.

Jump Right In

You are perfectly fine to start an exercise program after surgery. We have all of our patients walk 10 minutes every hour while in the hospital after surgery. Within a few days you can get back to low impact exercise such as walking, biking, and arm bike. If you were not physically active before surgery, consider starting out with a daily walk of 10-15 minutes, gradually building up to 30 minutes at least 4 times a week. Getting moderately active can help your body heal by improving circulation and increasing endorphins, which cause you to feel happier and healthier.

Find Something You Love

Biceps, triceps and shoulders!

Welcome to another Monday!

Our blogs this month are dedicated to strengthening and toning our arms. If you read last week’s blog, you now know a little more about the muscles of the arm. This week, we’ll begin working on exercises to make sure our arms are in tiptop shape!

Last week, we talked about the biceps, triceps, and deltoids. These muscles tend to be the ones we focus on the most when exercising. Below are 3 exercises that specifically work these muscles. Let’s get to work!

Perform 3 sets of 8-12 reps of each exercise on 3 non-consecutive days each week.

Alternating Hammer Curls (Biceps)

Start with neutral grip (palms facing each other) and curl the dumbbells up one at the time while you turn palms upward. Do not swing the arms. This movement should be slow and controlled. Keep the shoulders/shoulder blades in the neutral position. Extend the elbows completely in the bottom position.

 bicep curls

Alternating Dumbbell Shoulder Press (Deltoids)

Standing up with dumbbells over your shoulders and palms facing each other, press one dumbbell all the way over your head and lower it under control back to the starting position without using any leg drive. Make sure to keep your forearm as vertical as possible. Repeat with other arm.

 shoulder-press

 

Bench Dips (Triceps)

Sit on the bench and place the hands on the edge of the bench with fingers facing forward. With legs extended, support yourself only with the hands and keep the back close to the bench as you move the trunk down and up.

 

 

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Armed up in February

Happy Monday!

Is it February already? This month we are dedicating the blogs to our arms. Before we talk about exercises to help improve the muscles in our arms, let’s look at the anatomy and the muscles themselves.

The arm is comprised of about 24 muscles. For time’s sake, and to keep us from getting confused or overwhelmed, we’re just going to talk about the “most popular” ones.

Biceps Brachii

The biceps are the muscles we tend to think of first when we think about the muscles in our arms. This muscle helps us to bend our elbows and flex the forearm. This is a movement we perform all the time, so strengthening this muscle is very important.

Triceps Brachii

The triceps are located at the back of the upper arm. This muscle is an opposing muscle to the biceps brachii, which simply means it is located opposite of the biceps. The triceps help us to extend our arm in order to straighten it. This is another critical movement when performing activities of daily living. Also, strengthening this muscle helps to reduce that arm flab we women hate so much (take note, ladies!).

Deltoids

This is the muscle group you have at the top of your arms (shoulders), and it consists of the anterior (front) deltoid, the posterior (back) deltoid, and the lateral (side) deltoid. These different parts of the muscle help us to internally and externally rotate the shoulder while also abducting (moving the arm away from the body) and flexing the shoulder. The deltoids play a critical role in helping us reach up high, and when you work the deltoids, you gain definition in the muscle to, in turn, help you feel confident enough to sport that tank top!

All of this lingo may be a bit confusing, but it is important to know what muscles you use during your daily activities and why is it important to train the muscles to become stronger and more usable. Also, who doesn’t want to know what muscles to work in order to sculpt sexy arms?

Below are a few pictures to help you get a better understanding of exactly where these muscles are located in your arms. In our next blogs, we will talk about what exercises to perform in order to sculpt amazing arms that will show everyone just how strong you really are. Welcome to the gun show!!

 

 

 

 

 

Stay motivated, and have a fantastic week!

-Hannah Miller

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