May Fitness Basics: No Calories?

People make a common mistake with food: think "low ---" or "organic" means we can eat however much we want. But words like "organic" just mean it is better for your body because artificial fertilizers and hormones were not used to grow, feed, or produce it. They still contain calories and we still have to watch our portions. Portion control is always key.

Cheers Eights & Weights!

Work your Core with Up and Down Planks

I have a love-hate relationship with "up and down planks". Well, I mostly hate them. But I do them because they are so effective in building core strength. They also work your arms as well because it is almost like doing a pushup.

If you want to add an extra level of intensity, attempt to get through these as fast as you can. You can break them up into sets of 10 and do 3 sets before going on to another exercise.

Cheers Eights &Weights!

May Fitness Basics: The Anatomy of the Plank

Let's talk about the anatomy of the plank. It is a great exercise for your core when done right. What does 'right' mean? Try to keep a straight line from your heel to your head (as straight as possible), tighten your core so that your lower back does not sag in, and tighten your glutes so your bum does not lift up. Look down. Looking forward or upward causes your back to curve in as well.

Want better abs? Work on your planks.

Cheers Eights & Weights!

May Fitness Basics: Carbs or No Carbs?

Have you cut out all carbs to lose weight? No-carb diets are constantly in high demand. However, is the premise true? In fact, most no-carb diets still contain foods with carbs like beans that people think are purely protein. But our mindsets need to change. We don't simply put on weight because we eat carbs; the body needs carbs for energy. We put on weight because we eat more carbs than we need. 

If you choose to eat no carbs, your body will look for the energy elsewhere, especially if you exercise a lot. So for instance, it will look for the energy from the protein you eat. Thus, instead of this protein being used to replenish muscles and tissue, it is being used for something other than its intended purpose.

Eat your carbs, but remember that portion control is key!

Cheers Eights & Weights!

Try this Tabata Routine

Looking to spice up your workout? Try adding in some intensity with the Tabata workout. What is Tabata? Well, I'll tell you! Tabata is a 4-minute workout program that has you do 8 rounds of 4 exercises. Each exercise is done for 20 secs as hard as you possibly can, with a 10 second rest before the next exercise. Sounds easy? Give it a try and you'd be sweating like crazy.

I found the exercise below on Pinterest and wanted to try it out because it incorporates both Tabata and regular HIIT. It is a total of about 16 minutes so I did it 3 times. Just so you know, it wasn't easy! Which means you should definitely try it out. Download it, save it on your phone, and do it when you get home.

Cheers Eights & Weights!

May Fitness Basics: Losing Weight

One mistake a lot of people make is with the fad "lose 10 pounds in 10 days" diets. While losing weight is great, losing weight too quickly can negatively impact your body (organ function, etc) and let's be honest, when it's too quick, you're probably not making healthy choices a habit. Do it slowly and make it last a lifetime.

Cheers Eights & Weights!

May Fitness Basics: Metabolism

I think it is important to understand metabolism. Metabolism is the process by which your body converts what you eat and drink into energy. Even when you're at rest, your body needs energy. The amount of energy your body needs to perform basic life functions is called Basal Metabolic Rate. Everyone has a different BMR and it is based on factors like your sex, age, amount of physical activity, etc. e.g. Men naturally burn more than women. However, these basic life functions take up about 70%of your energy needs.

Cheers Eights & Weights!