Sunday, 31 May 2015

A Fitness Routine for Six Pak Abs

by Brigi G | Fitness Inspired Formula

The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups, but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.


Crunches are done by lying on the floor either on a mat or not, with your arms crossed in front of your chest. Many people do crunches with the hands behind the head, but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears, rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead, suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor, as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor, exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.


Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears, or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance, you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy, but are very beneficial to the abdominal area.


Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises, try to stay conscious of breathing while slowly doing the routines.


This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees, bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.


This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible, try to touch your feet, but this move can be tricky until your level of flexibility increases. As with other exercises, adding weight between the feet increases the difficulty level.

Saturday, 30 May 2015

Jillian Michaels Banish Fat Boost Metabolism: Cardio Circuit 1

Jillian Michaels ignites your fat-burning potential with the first
Cardio Circuit from her "Banish Fat Boost Metabolism" Series that will
shred your muscles as you watch the pounds melt away.

Friday, 29 May 2015

25 Ways Get 10 Mins Of Fitness Exercise Part 2

by Brigi G | Fitness Inspired Formula

Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to work your arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

Thursday, 28 May 2015

25 Ways Get 10 Mins Of Fitness Exercise Part 1

by Brigi G | Fitness Inspired Formula

Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

You can still exercise--you just need to sneak in the equivalent in resourceful ways. "The idea is to keep moving," says fitness expert Ann Grandjean, EdD. "Get a cordless phone or put a long cord on your regular phone, and walk when you talk. Find whatever works for you and just move. Park half a mile from the mall and walk. Take the stairs instead of the elevator. Those little, itty-bitty things add up."

Every Stolen Moment Adds Up

Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.

In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.

Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, says Harold Taylor, time management expert and owner of Harold Taylor Time Consultants in Toronto, who has written extensively on the subject. "Skipping exercise altogether is 'de-motivational'--you feel depressed and guilty," Taylor says. "If you skip it, you tend to figure, 'What's the use? I can't keep up with it anyway.' Yet as long as you make some effort each day, that motivates you onward. Success breeds success."

Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine. Here's a roundup of practical ways to work exercise into your day even when you "don't have time to exercise." (You don't have to do them all in 1 day; select what works for you.)

Wednesday, 27 May 2015

Cross Training for Fitness and Weight Loss

by Brigi G | Fitness Inspired Formula

The numbers on your scale do not indicate whether you are fit or overweight. Far more significant than your total body weight is the composition of your body tissue. If a man's fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman's is more than 20% to 22%, he or she is overweight.

A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very obese persons. The reason is that the fittest, not the fattest survive.

The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the "ever reliable" result of the weighing scale.

It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure.

Some of the calories people ingest are used for basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into "work metabolism," the energy expenditure required for any physical activity.

Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Obesity

When you think of fighting to loose weight with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily.

Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, "What should be done instead?" The answer: cross training.

After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program.

Cross training refers to the integration of diverse movements or activities into a person's conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom.

Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling.

In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance.

If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit.

Cross training offers a variety of benefits for fitness and  weight loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your "losing weight" more bearable.

Cross training has three basic components:

1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level.

2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine.

3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat.

Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Boiled down, cross training is, certainly, one way of having fun.

Tuesday, 26 May 2015

Getting Shape Up With Bootcamp Circuit Exercise

by Taylor G | Go

We all know that we aim for a beach body or our fitness goal is to build and tone muscle. But we wonder what could be the best exercise if we don't go to gym or exercise with a professional fitness trainer. We may find help through online fitness videos. We can learn all fitness exercises and its worth. However, why everybody talks about bootcamp circuit exercise?
What is it for us? Bootcamp circuit exercise is simply made for fitness buffs who want to lose weight. It is a perfect cardio workout because it focuses on the lower, upper and core body. And the best part, there is no need for fitness equipment. You can exercise anywhere and anytime.
What else can we get from Bootcamp Circuit Exercise?

First, it heightens our adrenaline. If we are in bootcamp training, everything is tough and full of surprises. Every workout has variations to avoid boredom. Burn-out exercises are killers. It discourages us to go on. If we indulge ourselves in bootcamp circuit exercise, we feel accomplish and determine to continue with our personal training because of the customized circuit exercise. Most personal trainers add a twist to every exercise. They will push our limits and value our capability to work hard for our dream body or fitness goal.

Second, it has a persuasive support system. If we talk about bootcamp, it usually involves group settings. Therefore, we are not alone with our fitness training. It's great to have an exercise buddy, right? In bootcamp circuit exercise training, we exercise with people who share the same fitness goal. Our exercise buddy motivates and inspires us to achieve our fitness goals. Workout fanatics help us to convince ourselves that we are in the right track.

Third, it is inexpensive. There is no need for us to buy fitness equipment.

And lastly, it is effective for our fitness goal. It is highly designed for losing weight and toning our body. In addition, it improves our cardiovascular muscles, stamina, muscle strength, posture, flexibility, blood pressure and of courses it boosts our energy levels.

Now, what are these important circuit exercises in boot camp training?
Effective bootcamp circuit exercise samples are:
A. Push-ups for your chest and arms
B. Sit-ups for your abs
C. Triceps dip for your triceps
D. Pull-ups for shoulder, chest and arm
E. Lunges for quads and your butt
F. Squats for quads, butt and hamstrings
The sample bootcamp circuit exercises are quite easy as it seems. But be aware that the reason why it is called a "Circuit Training", because each sample must be repeated twice with limited resting period. You are only allowed to rest for a quick 30 second after 8, 12 or 16 repetitions and then you must proceed to the next exercise.

Take a Leap of Faith
Bootcamp circuit exercise is very helpful for losing weight and toning up our muscle group. It is very tiring yet very effective. If we are determined to achieve our dream beach body, then don't hesitate to try circuit exercises. We must take a risk and work hard for our body. Of course, in taking a leap for our fitness regimen, we must consult our doctor first for any medical conditions. If we are in good conditions, then continue exercising and eventually we will be able meet our fitness expectations.

Monday, 25 May 2015

5 Immune System-Boosting Foods

It doesn’t have to be flu season for the body’s immune system to need immune-boosting nutrition to fight off the latest bug. The good news is, that the immune system is a finely tuned and complex defense system that can be strengthened by regular exercise and a strong nutrition plan.
The Immune System
The immune system is the body’s defense against infectious organisms and other invaders. Through a series of steps called the immune response, the immune system attacks organisms and substances that invade body systems and cause disease using specialized cells such as white blood cells and antibodies. When functioning properly, the immune system identifies a variety of threats, including viruses, bacteria and parasites, and distinguishes them from the body's own healthy tissue. Once the threat has been identified, the specialized cells of the immune system work quickly to fight off the invading organism.
Nutrition and the Immune System
Proper nutrition and a well-rounded meal plan can play a vital role in the health and effectiveness of the immune system. The various specialized cells that support the immune system rely on certain nutrients and other nutritional factors, to function optimally.
In general, a diet rich in fruits and vegetables, low-fat dairy, whole grains and lean proteins provides the wide range of essential vitamins and minerals needed for a strong immune system. This well-rounded nutrition plan also naturally includes antioxidants—micronutrients that are available in both food and in supplemental form that neutralize oxidants and thus reduce free radical formation. Immune-boosting vitamins and minerals include:
-Vitamins A, B, C and E
While it may be tempting to rely on supplements for these essential nutrients, getting them from food is highly recommended for most individuals. Micronutrients, including those that support the immune system, are usually easier to absorb by the body when they come from food vs. a multivitamin. According to, “It is important to note that vitamin/mineral supplements are not a replacement for a healthful diet. Remember that in addition to vitamins and minerals, foods also contain hundreds of naturally occurring substances that can help protect your health.” It is only certain groups of individuals, such as older adults or pregnant and nursing women, who may need vitamin supplements in addition to a healthful diet.
When it comes to the immune system, it’s important to maintain a consistent healthy eating plan to avoid nutritional deficiencies. Any slight deficiency, even in just one nutrient, over time can weaken immunity. A weakened immune system leads to increased free radical formation and increases the oxidation or breakdown of cells. This is where immune system-boosting, antioxidant-rich foods can help.
Immune System-Boosting Foods 
Including a variety of healthful and nutritionally dense foods in your meals is the basis of any good nutrition plan. In addition, antioxidant-rich foods such as these can help specifically boost the immune system:
1. Wheat Germ – Not only is this food a key source of fiber, wheat germ is packed with protein and vitamins, including vitamin E, and is a great source of zinc. Add wheat germ to your bread, muffin and cookie recipes, or sprinkle it over yogurt and fresh fruit.
2. Low-Fat Yogurt - Yogurt is a great source of probiotics, a beneficial type of bacteria that helps maintain the health of the gastrointestinal tract and fight off invading organisms. Choose the low-fat or fat-free kind to reap the benefits without extra saturated fat.
3. Spinach/Kale РDark, leafy greens such as kale and spinach contain high levels of vitamin C, which is often the first antioxidant we think of when it comes to boosting the immune system. Enjoy these leafy greens saut̩ed with garlic and olive oil or eat fresh as the base of a nutritious salad.
4. Mushrooms - Mushrooms may not be the first food that comes to mind when it comes to immunity but, in fact, they are a major source of the immune system-boosting mineral zinc. This mineral is essential to the proper function of cells in the immune system. Add mushrooms and spinach to omelets or try replacing the beef or turkey patty in your next burger with a portabella “burger.”
5. Ginger – Considered to be an antimicrobial, antibiotic, antiviral, and anti-inflammatory food, ginger has long been used in Eastern medicine and home remedies to prevent and reduce the effects of illness. Ginger contains vitamins A, C, E and B complex, magnesium, phosphorus, iron, zinc, calcium, beta-carotene and potassium, many of which directly support the immune system. Season veggie-rich stir-fries with ginger or add it to green tea to take advantage of the immune-boosting benefits.
“Let food be thy medicine and medicine be thy food,” wrote Hippocrates. Don’t wait for the next germ to strike. Following a healthy nutrition plan now, complete with immune-boosting foods like these, can help your body fight off any invading organisms faster and more effectively in the future.


Sunday, 24 May 2015

Jillian Michaels: Banish Fat Boost Metabolism Complete Workout

Jillian Michaels: Banish Fat Boost Metabolism Complete Workout is an
intense calorie-blasting, total body-sculpting exercise series that is
made up of 7 cardio strength training circuits that are designed to
build lean muscle, obliterate fat, and push your weight-loss potential
to the highest level with America's Toughest Trainer, Jillian Michaels.
Get ready to sweat and lose that extra weight as you strengthen your abs
and core, tone your arms, chest, shoulders, legs, back, and butt
through Jillian's fierce, sure-fire formula that combines strength ,
abdominal, plyometrics, and dynamic cardio moves to kick-start your
heart rate and achieve maximum results. All you will need is a yoga mat,
a light set of hand weights, and the determination to shape the strong
and sexy body you have always dreamed of. Tighten and lift your problem
areas as you slim your waistline and boost your confidence with this
full 55-minute circuit workout from Jillian's "Banish Fat Boost
Metabolism" Fitness DVD, which includes a warm-up and soothing cool down
to prevent injury and increase results. Whether you're just getting
started or ready for a hardcore workout, this program will ignite your
metabolism and melt away the excess pounds to reveal a ripped, shapely
body and lean muscle that you never knew you had!

Saturday, 23 May 2015

Exercise with a Fitness Trainer

Even in the case of general fitness, training has its own well established rules. These rules refer to different aspects of doing the exercises: dosing (the number of series), repeating, intensity, rhythm, etc; but considering all these aspects is not enough. It is very important for the exercises to be performed correctly.

It is not easy at all for a beginner who has read something about fitness or to whom somebody described exactly how to do an exercise, to do it impeccably starting with the first sessions of training. Many times he has the impression that he does a movement correctly, even when he can see himself in a mirror from the gym. But only the experienced 'eye' of an instructor who has worked many programs for beginners is able to correct him effectively.

On the other hand, it is possible for the beginner to have the feeling that his modality of doing the exercises is wrong. If this is not the case, he needs, again, the instructor, to assure him his performance is correct. It is dangerous for the fitness practitioner's health and body state to self-educate from the first sessions. There are many positions, angles, programs of the machines which could be unadvisable in different situations, determined by every person's characteristics. Some examples of these particularities are: deformations of the spine, old accidents, operations, limits of the mobility of the joints, etc.

Another advantage of working under the supervision of an instructor is a good choice of exercises, machines, movements, which helps avoiding any risk of accidents.
The role of the fitness instructor is not limited to working with beginners. Even the advanced might have the tendency to 'cheat' in doing some exercises or to introduce really difficult exercises, necessitating closer supervision. Also, an experienced sportsman might need, from time to time, a look 'from the outside', which could help him perfect his technique.

Another aspect closely related to the fitness trainer's assistance is the conception of the training programs. While for beginners the impossibility of creating their own training programs is obvious, the advanced could lose themselves in the jungle of possible choices, getting not to see the wood for the trees. In the same case of the advanced, the dangers of routine can be avoided much easier with help from the outside.

Maintaining the motivation and the interest for training is also one of the tasks the fitness instructor must face. He needs to show tact, intelligence and even diplomacy when working with the sportsmen or with the ones who practice fitness just for pleasure or for maintaining their health.

There could be some disadvantages of the involvement of the fitness trainer. His presence might be felt as patronizing, stressing, or unpleasant. Some cultural or social incompatibility between the trainer and the practitioner could make their communication, which is so important in this relation, really difficult.

However, the benefits we can have from working with a competent trainer are much bigger than the possible disadvantages and they make the effort of the sportsman more effective.

Brigi G | Fitness Inspired Formula

Friday, 22 May 2015

Cardio-Boxing for Super Fitness

Sports scientists agree that cardio-boxing is one of the best forms of exercise, because it conditions the total body and provides a complete workout for your cardiovascular and endurance systems.

The major benefits of cardio-boxing include:
- Increased Stamina
- Increased Strength
- Increased Speed
- Increased Coordination

Cardio-boxing also promotes a person’s well being by strengthening their self-discipline and combined with strength training it’s well and truly the total package for self-defence and fitness and usually consists of:
- Adjusted heart rate work 
- Actual boxing techniques 

The usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced.  For the second part of the workout, you’ll need to perform and practice 20 minutes of actual boxing techniques.

The best way to measure the effects of an exercise program on your body is to check your pulse.

The easiest way to check the pulse is to place your index and middle fingers on your carotid artery or the wrist. Immediately after the exercise, count your pulse for 15 seconds and multiply by 4.

You can also check your pulse during the exercise but with safety as a first priority. To get a more precise reading of your pulse rate, purchase an electronic device from any sports store.

Now you have your exercising pulse rate or heartbeats per minute.  We’ll be concentrating at the upper end of your pulse region: the 50% - 70% ranges. 

To figure this out, deduct your age from 220. Suppose your age is 40, deduct this from 220 and you get 180. 

50% of 180 is 90 beats a minute,
60% of 180 is 108 beats a minute,
70% of 180 is 126 beats a minute and so on.

Don’t jump into 70% work straight away. Start with 50% and slowly work your way up to the 70% upper limit.

Start with no more than 10 minutes, and work up to 20 minutes. Once you’re comfortable with working out for 20 minutes at 70% then try to increase the heart rate up to 80%.

Mix up your cardiovascular activities in the gym. Use the treadmill, skipping, rower, climber, and bike and other equipment that might be available to you.

The boxing stance is the posture a boxer takes before and after every action depending on whether you are left or right handed. We’ll be dealing with the most common; right-handed. For left-handed people, just reverse the instructions.

Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead.

Bend your knees a little and balance your weight comfortably and evenly.
Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.

The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.

This is your defensive and offensive position after throwing punches, so please practice this before going any further.  When moving forward in this boxing stance the left foot moves forward first and then the right follows.

When moving back, the right moves back and then the left follows.  When moving sideward to the right, the right foot moves first followed by the left.  When moving sideward to the left, the left foot moves first followed by the right.

Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly. Remember to keep your guard up and elbows tucked in to your sides.

Keep your head at eye level with your upper body leaning forward slightly.   In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.

A left jab has many uses, it can be used for both offensive and
Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defence.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

The left hook to the head and body is an effective punch for closer range work. From the set stance turn your left shoulder quickly and move your elbow up to shoulder height. The fist moves in a circular motion to the target, with the elbow bent.

Rotate your hip and body whilst pressing your front left down keeping the back of your fist pointing up and in a straight line with the lower arm. The left hook to the body is similar to the above but increases the rotation of the body.

The right uppercut is also carried out at close range. Drop the lower part of your punching arm until the lower and upper arm is at right angles to each other. The back of your hand should be pointing away from you, now thrust your arm forward and upward to your target.

Shift your body weight to your front leg and rotate your hip and shoulder on the same side. Remember to keep your left fist guarding your chin during the entire movement. Now practice all your punches until they are done quickly and smoothly.

To develop speed and endurance, try punching straight left and right combinations into the heavy bag. The duration of the exercise period is the same as the rest period i.e. 10 seconds exercise, 10 seconds rest, 20 seconds exercise, 20 seconds rest, and so on. Move up higher as your condition improves.

Brigi G | Fitness Ispired Formula

Thursday, 21 May 2015

Benefits of Detoxing for Fitness and Health

It seems to be a little disgusting when you are detoxing or cleansing. Your body shows some signs that you have built up toxins. These toxins can affect your whole body fitness and health.

There are times that you feel sluggish and feel the stressful. Your body may experience continuous aching, diarrhea, constipation, and feeling of clumsiness. Rapid weight gain and the incapacity to lose the excess weight can also be signs of having toxins in the body.

Moreover, the toxins found in the body are found and stored on your fat cells. For Americans who are taking the usual American diet, a person may consume 70 trillion garbage cans for each cell. In detoxing your body and cleaning that unwanted garbage in your cells, you should pay attention on your elimination organs.

There are particular organs in your body that deal on cell waste management. These organs play a major role in the detoxing process for a fit and healthy body.

1.    Your liver is the organ that recycles the unwanted chemicals in the body. It sorts out the toxins and places them to the organ for elimination during the process of circulation. The principal elimination organs will back up the liver on where these toxins will be stored and then eliminated.

2.    The lymph glands also play an important role in eliminating the toxins. A network of tubing brings out the excess waste of the cells from the body and to the final eliminating organs. The appendix, thymus, tonsil, and spleens are major lymphatic glands that help the major organs of the body in cleansing and detoxing.

3.    The kidneys help in the water management of the body. They are the ones that keep the good chemistry of the blood alkaline by eliminating the dissolved acid waste. You can help your kidney to function very well by drinking plenty of water. It is much better if you drink fresh alkaline juices and purified water. You may take 1/2 ounce of alkaline everyday to see positive results on your body weight.

4.    The lungs are the organs that keep the blood air purified. They allow the oxygen to go directly to the bloodstream. It is also responsible in removing waste gases that are found in every cell of the body. Deep breathing and fresh air is very helpful in keeping the lungs healthy and free from toxins. If you are in the urban area, it is recommended that you find an oxygen rich area where you can perform deep breathing.

5.    The colon is a solid waste management organ in your body. Medical practitioners have found many peolpe that may have an 80-pound mucus and rubber like solid waste that are found on the walls of the colon. Detoxing and cleaning the colon can be a real tough thing to do. However, having a free waste colon can certainly provide you good benefits of having a clean and healthy body.

If you are experiencing some signs of detoxification, you may try doing a regular walking exercise. Exercise is a good key in having a fit and healthy body. Many diet doctors also suggest that you drink plenty of lemon water. This is an effective way of maintaining a very good circulation and can increase the rate of detoxification inside the body.

Brigi G | Fitness Inspired Formula

Wednesday, 20 May 2015

10 Healthy Tips for Fitness Success

Getting fit is on the minds of most people.  However, many people are not consistent and fail in the first three months of an exercise program.  But if it becomes a habit and they stick to it, something magical happens after four months.  You are finally getting the results you expect and chances are you will continue with the exercise program.

Here a 10 simple tips to help you with your fitness success.

1.   Get Moving.  Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.

2.   Prime the Pump.  Resolve to participate in physical activities that involve the large muscle groups of the body.

3.   Let Your Muscles do the Work.  Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.

4.   Loosen Up.  Resolve to stretch regularly – before and after or during exercise.  Remember to move your muscles through their full range of motion on a regular basis.

5.   Win the Losing Game.  Resolve to maintain your weight at an appropriate level.  If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).

6.   Watch What You Eat.  Resolve to eat a healthy diet.  Good nutrition equates to good health.  Good nutrition involves providing your body with the required nutrients in appropriate amounts.

7.   Chill Out.  Resolve to keep matters of your life in proper perspective.  Know what factors you can and cannot control in your life.  Don’t “stress out” over those things beyond your control.  See change as an opportunity, not a threat.

8.   Get Plenty of Rest.  Resolve to get enough sleep.  The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day.  Sleep helps to rest and restore your body – both physically and mentally.

9.   Keep Your Focus on the Task at Hand.  Resolve to make time to exercise on a regular basis.  Consistency gets results.  Focus on the muscle you are exercising.  Don’t just go through the motions.

10. Keep in Mind that “There is no Free Lunch.”  Resolve to commit to sound lifestyle choices.  For example, don’t smoke.  Maintain an appropriate level of body fat.  Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).

Brigi G | Fitness Inspired Formula

Tuesday, 19 May 2015

Abdominal Weight Loss: Yoga can help you lose the gut

Whenever anyone says or gestures that they want to lose weight, most of the time, they point to their guts saying “I wanna lose all this!” Obviously, abdominal weight loss is a goal for many people.

However, what most people might not be aware of is that-of all exercises-Yoga actually can help immensely for weight loss in the abdominal region. There are specific poses, that target excess weight in the abdomen and coupled with a customized diet, those seeking abdominal weight loss would find success in using these yoga exercises.

Let’s go over them, shall we?

Abdominal Weight Loss: Yoga Poses to Use.

1. The Sun Salutations:
These are a combination of poses that serve as a warm up-routine for a Yoga session or class. They are very similar to the popular calisthenics exercise known as burpees. However, they differ in that they have a spiritual significance included as a result of executing them. Due to the forward and backward bending motions involved, after performing a few to several rounds on a daily basis, you are bound to notice a marked loss of weight in you abdominal area and the added bonus of muscular tone.

2. The Bow Pose:
This simple pose involves laying flat on your belly and grabbing your ankles with both arms while simultaneously lifting your head up high. When performed correctly, you should be resting on your abdomen. Needless to say, it is a pose commonly recommended for weight loss and the prevention and correction of chronic constipation.

3. The Peacock Pose:
This is slightly more challenging. The objective is to balance your abdomen on your conjoined elbows while simultaneously raising your legs and head of the floor. Naturally, merely attempting it speeds up abdominal weight loss and detoxification of the visceral organs and the preparatory stage could suffice as the actual execution of the pose till the mastery of it is achieved.

4. The Abdominal Lift:
This is not a pose, per-se but is a specific exercise that involves you exhaling your breath and pulling the diaphragm in while holding the breath out. This is a specific abdominal exercise for weight loss, spiritual rejuvenation and detoxification.

Now friends, there are other poses such as the shoulder-stand, the forward-bending pose, the spinal twist and the wheel pose that also target increase in muscular tone and weight loss in the abdominal regions, however from practice the 4 above will perhaps be the most effective.

Do note though that if you are female and pregnant or in your menstrual period, some of these poses might not be the best to execute.

Moreover, since these poses-besides helping with abdominal weight loss-aid tremendously with detoxifying, it is advised that one eats a proper and healthy diet to augment the actions of these poses.

Other fantastic exercises for abdominal weight loss include your intense Aerobics, the use of the ab-wheel, basic sit-ups, windmills etc.

So empower yourself with these tips and information to achieve your goal for weight loss. Lose that gut starting today.

Brigi G | Fitness Inspired Formula

Monday, 18 May 2015

5 Healthy Habits of Successful People

The human body is an amazing creation that functions best under a variety of particular conditions. Fitness professionals primarily focus on the specific design of exercise programs, assessments and the development of clients’ fitness levels. While a well-designed exercise program is an essential component of a healthy lifestyle, there are a number of other important health behaviors that greatly contribute to optimal functioning of the human body.
Actively incorporating a variety of healthy habits—in addition to exercising—promotes greater success and improvement in our clients’ overall physical fitness and performance levels. Furthermore, physical gains may be more significant and sustainable when more complete healthful conditions are provided for the human body to flourish.

Here are five crucial healthy habits every fitness professional should actively promote as part of a clients’ fitness program:
1. Sleep at least seven to eight hours per night.
Adults need to sleep seven to eight hours per night for the brain to recharge and cells to repair themselves, and for the body to release vital hormones. Without enough sleep, we can experience a number of consequences, including physical, mental and emotional issues. The human body is unable to perform to the best of its ability when proper rest is not taken on a daily basis.
For more information on sleep, check out my “Everything You Need to Know About Rest” article.

2. Drink at least nine to 13 cups of water per day.
The human body is more than 60 percent water, which plays a vital role in a variety of functions including digestion, absorption of food and chemical reactions. Water is the major transporter of nutrients and it helps regulate body temperature, lubricates joints and assists with getting rid of waste products. Women should consume at least 9 cups (2.2 liters) of fluid per day and men should drink at least 13 cups (3 liters) of fluid per day. When exercising, your clients should consume one cup of water every 20 minutes to stay well hydrated throughout the workout. Without proper hydration, the human body cannot perform to its fullest potential during and outside of workouts.

3. Eat at least three to five servings of fruits and vegetables per day.
Fruits and vegetables are filled with  fiber, vitamins and minerals. In the United States, many adults do not consume the minimum recommended amount of fruits and vegetables, depriving themselves of the essential nutrients the body needs to perform well. Fiber assists with healthy digestion, vitamins help promote and regulate chemical processes, and minerals contribute to the regulation, growth and maintenance of body tissues and cells. Urge your clients to include a variety of fruits and vegetables in every meal throughout the day.

4. Abstain from harmful substances. 
Smoking and using drugs, and the consumption of alcohol, caffeine and sodas all can have detrimental and harmful effects on the body. While some argue that everything in moderation is just fine, here are two questions worth asking:
1. Could the human body perform better during fitness sessions and throughout the day if harmful substances were completely avoided?
2. Do the benefits of using or consuming harmful substances outweigh the costs?
Try answering these questions with your clients, writing down the benefits and consequence of drinking alcohol or caffeinated beverages, for example. Then evaluate whether the choice to drink these beverages actually helps one to be more successful and productive, and to experience optimal functioning in relation to physical fitness.

5. Sit less and move more.
Modern conveniences and the design of our environments have highly contributed to a much more sedentary lifestyle for most Americans. Encourage clients to intentionally incorporate more physical activity into daily living. Energy levels and stamina are automatically increased when one sits less and moves more, even at low-intensity levels. Urge your clients to aim for a minimum of 10,000 steps taken throughout the day, outside of their structured fitness/exercise session. Steps can be tracked by an inexpensive pedometer or one of many free apps currently available. Physical fitness success rates will greatly depend on overall physical activity levels.


Sunday, 17 May 2015

Jillian Michaels: Yoga Meltdown Level 1

Jillian Michaels: Yoga Meltdown Level 1 is designed to sculpt muscle,
burn fat, and tone your entire body fast! Begin with a gentle vinyasa,
then kick up the intensity with a series of yoga poses combined with
Jillian's signature exercises that focus on flow and form to build core
strength and enhance results.

Saturday, 16 May 2015

Top 5 Natural Stress Relievers

Looking for simple and all natural ways to relax and reduce the negative effects of stress on your physical and emotional well being?  Then try these five great natural stress relievers.

  1. Chamomile Tea:  Chamomile  has amazing soothing properties and is a wonderful sleep aid so it is a great stress reliever to help you unwind and relax before bed. However, chamomile is not considered safe for women who are pregnant.

  1. Aromatherapy Linen Spray: This is another great natural stress reliever.  You simply spray your bed sheets with this light lavender sleeping spray that is made with lavender and a blend of other essential oils for a purely natural way to relax and relieve stress while helping you to get a good night's sleep.

  1. Aromatherapy Bath Products: Baths that include any variety of aromatherapy products can be great stress relievers as well.  Not only do you enjoy the relaxation of a warm bath and a nice long soak, but by using a variety of oils or aromatic bath salts you can ease muscle tension, headaches, and sooth tired aching feet.  Some great essential oils to try include lavender, chamomile; which is very soothing to the skin, sandalwood, and jasmine.  These are great stress relievers to try at night as well since many of them can help you to relax enough that you can get to sleep easily.

  1. Tai Chi: Tai Chi is an ancient Chinese martial art.  The movements in Tai Chi are very natural and fluid making it very relaxing and a great stress reliever.  Practicing Tai Chi can also improve your mental clarity; your over all health condition, and according to recent studies by UCLA Tai Chi can help you to sleep better as well.

  1. Learn to Meditate: Much like Tai Chi, meditating can be an effective stress reliever. Helping you to become more focused and to calm your mind and spirit and to help you focus which can be a great stress reliever; especially when you use it through out the day.  For example, if you are getting stressed at work you can meditate for a few moments at your desk, taking a few deep breaths and work past whatever the problem is that is stressing you out.
So there you go, five simple and natural stress relievers that can help you relax with no side effects to worry about.

Brigi G | Fitness Inspired Formula