me -

everything & anything that motivates me to be healthy.... day in, day out.

Wednesday, March 9, 2011

March 9, 2011




^^^
one of my yummy lunches
salad packed with mixed greens, chicken, jarlsberg cheese (lite), tomatoes, balsamic dressing
&
green monster smoothie
(the spinach makes it green but you can't taste it.  the other fruits' flavours are all you will be enjoying)



make this year amazing!
 



= good, inexpensive exercise!

I recommend getting yourself one or more pairs of dumbbells and a cheap skipping rope...
there are SO many things you can do with these 2 simple pieces of fitness equipment.
cheap and effective.

~10 mins of skipping can burn up to 400 kJs~

below are some examples of dumbbell exercises 
you can do these at home or the gym or at the park. 
ANYWHERE.
alternate them with bouts of skipping for cardio; 
raise your heart rate, work up a sexy sweaty mess.

e.g. one set of bicep curls
8-10 reps
skip for 1 minute
repeat.

use your imagination. add more mins/repetitions/exercises to challenge yourself.
create your own cardio/weights circuit
work hard, get results!


Flat Chest Presses 
1. Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2. Lower dumbbells to chest in a controlled manner.
3. Press dumbbells back to starting position and repeat.
4. Avoid locking elbows.
 

 

Seated Shoulder Presses 
1. Sit upright on bench with dumbbells over head. Make sure back is flat. 
2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up and repeat. 


Front Raises 
1. Stand upright, knees slightly bent, shoulder width apart. Palms should be towards thighs.
2. Raise one dumbbell directly in front of you.
3. When arm is parallel to ground lower dumbbell slowly back. Repeat with the other arm.

find tons more here:
http://www.sport-fitness-advisor.com/dumbbellexercises.html














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