Wednesday, November 4, 2015

4 Pillars of Weight Loss

For those who follow me on Instagram, Facebook, or Twitter, you know that I constantly post very quick additions to your workout regimen. I have had to start including the note that each exercise I post is not a full workout in itself because I get this question so much: "If I just do that, how fast can I lose weight?" or "Will this make me lose my bum?". The problem with these questions is the assumption that there is a magical way to lose weight without putting in the necessary work, and that all people lose weight the same way.

Tuesday, October 20, 2015

Why are Healthy Decisions so Important?

It's crazy how easy it is for our bodies to spiral out of control. This week, I was not really making the best decisions with food, and I realized how quickly my mental function was affected as well. On Sunday afternoon, I ate pretty bad. So on Sunday night, it was easy to repeat the same. On Monday, I was having a stressful day, and so I didn't want to use my brain power on dinner. This led to another bad decision. 

Wednesday, October 7, 2015

Abs Work: Jack Knife

Abs are tough as we know, but the way to really build those muscles (the fat is another story) is through strength training. Here is a great strength idea for those abs: the Jack Knife. There are two modification options to the regular jack knife you can try.

Option 1: Single-legged jack knife


Straightening your legs forces your upper body to reach higher in this exercise and works your abs more. If you cannot lift your torso as high off the mat, bend your knee and just reach as far as you can. Squeeze as you lift and as you lower. And remember to control the movement as you lower so you are not just falling to the mat!

Option 2: Jack knife with an exercise ball


This can be tougher because both legs are coming up at the same time and you are squeezing with your legs. Try not to drop your legs all the way to the mat.

Cheers Eights & Weights!

Wednesday, September 23, 2015

Want to Burn Major Calories?

We all know that HIIT is effective, but sometimes finding those exercises that fit into your HIIT program can be tough. Here is one exercise that may really help you turn up the heat and burn some major calories!

Basketball players usually do these drills to train. They are called 'suicide drills'. If you have a court or some sort of open space, it simply involves running back and forth while controlling your turn. The dip you do during the turn helps you strengthen your core and your legs. 

How do you do this exercise really? You start in an open space, run to one end. Once you've reached the end, turn to face the other direction, lunge, and put one hand on the floor. Then stand, run the other way, and repeat that motion.

Still confused? Let this video demonstration guide you. Try to repeat this for 5 rounds of 1 minute each and feel how much you are burning!


Cheers Eights & Weights!

Friday, August 28, 2015

Yoga for Weight-loss: Where to Begin?

If you're a yoga fan, you already know the powerful effects of yoga on your mind and body. However, if you are new to exercise, you are probably thinking "How the hell can ooommm...ahhhhs help me lose weight?"

There are so many different kinds of yoga, and nowadays, the most popular westernized forms do not involve staying in one position for an over-extended period of time. In fact, the most popular forms of yoga in the western world - Hatha, Power, and Bikram - involved fast-paced movements that induce those sweat glands to do their job.

Because there are a lot of balances, awkward positions, planks, and so on, yoga definitely develops muscle strength. But in order to lose some weight and also get some cardio effects, you most likely should be doing one of these yoga forms that are more flow-based and cause you to sweat. I would say power yoga is probably the best form of yoga if your goal is to lose weight.

Another thing to consider is that yoga tends to make you more aware of your body; its beauty, its strength. And so this usually comes along with not eating everything you used to or sleeping better, which aid in weight loss. 

So can yoga help you lose weight? Definitely. Where do you start? Start with the forms of yoga that are fast-paced, challenging in their flows, and cause you to sweat. Take a class from an instructor, buy a DVD, or go to a free website like to begin your journey. As you notice yourself getting stronger, you will start to see some pounds shed. 

Will yoga shed as many calories as other cardio exercises though? No. Exercises like running, cycling, swimming, etc. will always be the best when it comes to shedding pounds, but incorporating yoga into your fitness routine can be a great place to start!

Cheers Eights & Weights!

Wednesday, August 5, 2015

TKO Soft Grip Jump Rope for Cardio!

I love my new jump rope! TKO Sports, a company that creates home and gym exercise equipment, has this new product on the market that I was lucky enough to get to try out. First off, skipping is a great way to burn calories and if you do it consistently, you can burn just as many calories as running. So for all those who hate pounding the pavement, or are looking for new workouts to try, this is a cheap and easy alternative.

Second, while I like skipping, I have had some jump ropes that were just okay, either because the material wasn't rubber (I say no to woven jump ropes), the grip was wood (I don't hate, but I don't quite like), the grip just wasn't nice, or it was too short. This TKO Soft Grip Jump Rope felt nice to me. It has a great grip, was long enough for me (yay!), and is made of rubber.

Granted, getting a jump rope right may not be rocket science, but for a cheap product, I think this really did the trick. I will be adding this to my 'Fit Traveler' ways as I carry it constantly on the road with me. If you haven't tried it out, you should!

You should also check out other TKO Sports products on their website if you're looking to purchase some great equipment like free weights, cardio machines, etc. However, as they don't actually sell on their site, you can purchase it here

Cheers Eights & Weights!

Friday, July 24, 2015

Abs Work: Rotating Plank Twists

As I always say, when you work the abs, work as many of the abs muscles as possible. The muscles that help give you that definition in the sides of your waist are called the obliques. Several movements that involve rotation and twisting help work the obliques. I tried out this one where you incorporate the plank, but you twist out your waist as well. Want to try it?

All you need to do is to start in an elbow plank looking down. Keeping your upper body straight, slowly rotate your lower body into a twist (like you would do for a side plank) so your waist is kind of wrung out. i.e. the torso is facing downward and the legs are facing one side. Return to center, and then rotate to the other side. 

Confusing? Watch the video below for a demonstration.


Try out 4 sets of 10 on each side to really feel it in your abs.

Cheers Eights & Weights!
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