Friday Inspiration: Be Kind

Yoga pose: The Crow. Start in downward dog on your palms and feet, and slowly move your weight on to your palms. Balance your knees on your upper arms or elbows, and slowly lift your feet one at a time. Remember that it may take a few tries before your feet come off the floor. Look forward, not back toward your feet. 

Inspiration: "Be kind whenever possible. It is always possible." - Dalai Lama.

Cheers Eights & Weights!

FDA Changes to Nutrition Labels

The US Food and Drug Administration is proposing that nutrition labels be overhauled (the left picture above is the old way and the right is the new proposed way). For some perspective, food labels have not really changed in the last 20 years. The premise for the change is that the real information people need should be highlighted to emphasize calories and added sugars. The FDA is also trying to make sure that serving sizes reflect how people really eat or drink, not random sizes to sometimes drive the calories down like what we see today. So a full bag of chips would reflect the calories on the full bag.

Great news! The jury is still out on whether it would really change the way people eat though.

Cheers Eights & Weights!

Dumbbell February: Dumbbell Jacks

Get some cardio in by doing jumping jacks with a twist. It is Dumbbell February so that means we're including dumbbells. All you have to do is hold the dumbbells close to your chest, and do a regular jack opening and closing your legs. Try not to bounce your upper body back and forth as you jump. And note that my knees bend slightly and don't buckle as I land; this is to protect my joints. Do this for 3 rounds of 1 minute each. Mix it up with other cardio exercises.

Cheers Eights & Weights!

In Nigeria? Join an Online Fitness Training Program!

Are you in Nigeria and are looking for a way to lose weight, get healthy, or stay fit? Have you heard of AllthingsFitnez? 

Allthingsfitnez is a Nigerian-based online company looking to help people reach their fitness goals through proper training and dieting. It can be difficult to get the right information that focuses on the food we eat and the lifestyle we live. And so I think this is a great idea. They currently have 3 programs:

• The 12 weeks “fit and curvy woman” training program
• Kaycee’s 3 month Ultimate Fitness Program
• The ‘Perfect Body’ Online Fitness Training Program

You can find more information on their website http://www.allthingsfitnez.com, on Twitter (@allthingsfitnez and @lawreenzo), or by giving them a call (+2348164297612).

Check them out and let me know what you think.

Cheers Eights & Weights!

Dumbbell February: Bicep Curl in a Squat

This works soooo many muscle groups, including your biceps, your glutes, your quads, and your core. Start in a standing position with the dumbbells in front of you (5 to 10lbs) and wrists forward like in 'Position 1' above. Squat and do a bicep curl at the same time with elbows inside your knees but not touching them. Keep your back straight. Return to position 1. Repeat this sequence 15 times. Rest and do 2 more sets of 15 (for a total of 3 sets).

Cheers Eights & Weights!

Dumbbell February: Dumbbell Toe Reaches

So this one is kind of tough. But it does really work your core. Lie on your back holding a dumbbell with your two hands over your head. Lift your legs until they are straight up and perpendicular to the floor. This is position 1. Get into position 2 by lifting the dumbbell to try to reach your toes. Your shoulders should come off the floor in the process, but make sure you are not putting a lot of pressure on your neck. Return to position 1 still keeping your legs up. That is 1 rep. Repeat this for 3 sets of 15 reps. And do not rush it. Do it slowly so you really work those ab muscles.

You can use a dumbbell from 5 to 15 lbs. But using one too heavy could restrict your motion so take note of how you feel.

Cheers Eights & Weights!

Dumbbell February: Dumbbell Side Planks

As you probably know, abs are more than just the front of your midsection, and strength training for abs is more than just crunches. Side planks are a great way to work your core strength, especially your obliques (side of your abs). Let's incorporate more tension in the side plank like we've been doing all month by adding in some dumbbells.