My Current go-to Move: Shoulder Press Jack!!

One of my fave additions to any workout is the shoulder press jack.  It provides a killer combo of boosting your heart rate, toning up your arms, and involving basically every other muscle in your body as well {especially that core!}  Here's the breakdown:

• Stand straight, feet together.  Hold dumbbell in each hand at shoulder level. Stand tall & keep tummy tight and pulled in to protect your spine during the bouncing movement involved in this exercise!


• Perform a jumping jack and shoulder press simultaneously.  As feet land spread apart, arms should reach their highest point.  As feet jump back together, you should be back in your starting position.  


• Perform 20-30 reps per set {2-3 sets!} w/ as much control as possible. Don't let weights hit shoulders on the way down!


• Annnd, BREATHE to the rhythm of your jump.  Holding breathe is a SUPER common mistake.  Don't fall into it!

Try adding this move to the middle of your current exercise routine to re-elevate that heart rate and to really give your heart, lungs, AND muscles a little extra push!

before you begin:  Be sure to choose a weight that is about half the weight you would typically use for a shoulder press.  Start there and complete a full set.  If it seems TOO easy {no burn whatsoever} then up the weight by about 10% and try again.  Starting too heavy can result in joint injury OR bruised shoulders (those weights are harder to control on the way down than you think!)

-Peace. Health. RoxyB!!

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Sleep & Weight-Loss

A super common zapper of weight-loss goals is sleep deprivation!!  Our culture glorifies running on little-to-no sleep for some reason.  The truth, however, is that on average, we need 7.5 hours of sleep per night for our bodies to function most efficiently.  Below are a few reasons for the connection between weight-loss and sleep.

1. When you're tired, you are more likely to reach for extra drinks or snacks (CALORIES!!) as an energy boost.  That temporary boost will most likely fade before you make it to the gym, which causes you to skip your workouts.  It's a vicious cycle.


2. Two Hormones play a big role!  Ghrelin tells you when to eat.  Leptin tells you to stop eating.  When you're sleep deprived your body produces more ghrelin and less leptin.  This equation equals Weight Gain.  Bummer.


3. Your metabolism just does not function at an efficient level when you are sleep deprived.  Bottom line.

Sleep quality is another important thing to consider!  You may be sleeping well over 7 hours each night, but if it's not "quality sleep", it has the same effect as no sleep.  Here are some tips for improving your quality of sleep:

1. EXERCISE!! It has been studied and proven over & over again that regular exercise improves sleep quality.  Don't skip out on those workouts! Be consistent!


2. Avoid caffeine in the afternoon.  Even if you are still able to fall asleep at night, the caffeine remaining in your system keeps you in lighter sleep cycles.


3. Eat a healthy meal a couple of hours before bedtime.  Studies have shown that people who choose healthy foods over junk {ex: pizza & beer} were able to fall asleep faster, sleep longer, & sleep more deeply. 


4. Also, avoid sugar at night.  I know this one's tough.  Who doesn't love a good dessert!?  Try either chewing a piece of gum OR brushing your teeth right after dinner to help break your post-dinner-dessert habit!

{If you get plenty of sleep each night, make healthy food choices, and exercise regularly but still wake up tired, talk to your doctor about possible sleep disorders!}

--Peace. Health. RoxyB!!

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Core-Blasting Workout Tips!! (no crunches involved!)

When you hear the word "core", what do you think of?  Crunches and sit-ups, right?  Well, as we've mentioned around here before, your core goes far beyond the abdominal muscles involved in a crunch!  You can strategically plan a workout to strengthen and tone up your core from start to finish... without doing a single crunch! Keeping a strong core is a SUPER way to help improve posture & to strengthen and protect the lower back.  A strong, tight, and toned core helps to elongate your midsection, creating that long & lean look we're ALL going for ;)  

Check out these 3 core-blasting tips:

1. change your base!  Try sitting on the edge of a stability ball or on balance discs while performing upper body lifts.  Or if you're feeling confident, stand on one foot!  Balance work is an awesome way to keep the core muscles activated!


2. single arm it!  When you would normally perform an exercise with both arms working in unison, let one arm rest while the other arm works.  By exerting only one side of your body, the core is forced to work a little harder to keep your bones, muscles, & joints properly aligned!  


3. add rotation!  As you lunge, squat, & crunch, twist your body.  We often forget that the lateral portions of our bodies are lined with muscles from head to toe too!  Although this doesn't burn extra fat along your sides, you better believe it will help to tighten the muscles hiding behind those love handles ;)  Here are a few prime exercises for adding rotation:  back extensions, jack-knives, lunges, squat jumps... what else can you come up with??

Now engage that core and reap the benefits of a tighter, stronger, and healthier bod!

 -Peace. Health. RoxyB!!

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Revisiting the CARB CURFEW!!

I've said it before, and I'll say it again.  SET A CARB CURFEW!  It's SUCH a great way to shed that last couple of pounds that just seem STUCK to your mid-section :)

Although carbohydrates are an ESSENTIAL part of your diet (they provide energy, help your organs function well, & provide a vast array of nutrients!), they need not be consumed in the later part of your day.  So today's tip of the day:  Set a Carb Curfew!  Eliminate carbs @ dinnertime.  No need to fill up on food-energy that you won't be using....and since you won't be putting it to immediate use, a large portion of those carbs will be converted to fat and stored away.  BUMMER.  Skip out on the bread, rice or pasta and instead fill your plate with a source of lean protein, and at least 2 different dark-colored veggies (always try to fit in something green!) 

Let me know if you adopt this habit, and how it goes!  Success stories are the greatest proponent for a healthy lifestyle!

 -Peace. Health. RoxyB!!

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