Every week on #HealthyLeadership, I will connect leadership to fitness in 60 seconds or less on the Fitness Minute.
This week, I showcased the following 3 step process that anyone can use to apply strengths at the gym. In the show I share an example of how many of my heavy set friends start this process by doing leg exercises.
Typically, those of us who cary a lot of weight over the years develop very strong legs. Starting their gym experience by focusing on their legs is a great way to show them they are strong.
Show your butt who’s in charge by toning and trimming it down to the desired curve using these buttock boosting moves.
Great article here. Wish it had pictures to help with the more advanced moves but these are great if you figure them out, especially these:
Kick back Squats:
There is nothing like a twisted version for squats to tone your lower body. To get the best out of this challenge, stand with your legs shoulder width apart and squat down shifting the weight to the back of your heels.
Draw your fists towards your face and place them under your chin. Then stretch your left leg and your arms in such a manner that the former extends behind you and the latter in front, as parallel to the ground as your body allows.
Let your head be between your arms. Hold for a few seconds and steadily return to the squat position. Keep alternating sides and repeat the exercise for 1 minute.
I am often asked what's my secret to staying fit and while I always answer that I have NO secrets, I would have to say that consistency is key. Consistency at the gym, rest, and, most importantly with my means. As usual, @EliteGreatness knocks it out of the park with this great post!
I especially like this section:
Protein rich foods
Lean ground turkey, 4 oz = 26g
Lean ground beef, 4 oz = 28.6g
Chicken breast (skinless) 4 oz = 25g
Tuna, 4 oz = 28g
Salmon 4 oz = 24g
Greek Yogurt 1 container = 12g
Cottage cheese 1 cup = 28g
4 eggs = 24g
Whole wheat pasta, 1 cup = 37g
Whole wheat bread, 2 slices = 23g
Beans, 1 cup = 50g
Quinoa, 1 cup = 39.4g
Oatmeal, 1 cup = 28.1g
Brown rice, 1 cup = 44.8g
Potato, 1 medium size = 37.2g
Veggies (all kinds)
Almonds, 1 oz = 14.9g
1 full Avocado = 29g
Walnuts, 1 oz = 18.5g
Peanut butter 1 tbsp 8.1g
Of course, along with everything I just listed you need to remember to add vegetables! I felt that was a bit obvious so no need to go too in-depth there, the greener the better is all you really need to know haha"
Tip 5 : Minimize fat intake, but don’t keep it zero
Fat consumption has to be controlled definitely, but not zero. Here’s one more myth to be busted: “Fat makes you fat”. In fact, good fats help in absorbing certain vitamins crucial for good health (4). 20% of your body weight in kg is the gram fat intake suggested. Consuming liquid fat foods is a good idea.
Choose monounsaturated and polyunsaturated fat foods such as olives, safflower, canola oil, fish oil, and nuts.
Avoid trans fat foods, mainly processed foods such as chips, sweets, etc (5)
Great article here for college students. All the tips are great but I specially like that the article ends with focusing on the future.
5. FOCUS ON YOUR FUTURE
This is the most important tip of the bunch because the mindset of nearly every student I work with is that the good life will end once they finish school. Enjoy yourself, but realize there are plenty of good times to be had after you get your diploma. Plus, those good times will be much more enjoyable when you have a physique you’re proud of, and you receive lots of well-deserved attention.
Crunches is not the ONLY way to get flat abs! Abs are made in the kitchen by having a clean diet, eating protein, drinking water, eating healthy fats and more.
This is really a great article because it gets to the heart of the matter when it comes to the eating habits that will help you sustain a lean mid-section.
The whole article is great but I especially appreciate the following:
Add healthy fats such as nuts, avocado and oils. There is a HUGE difference between the fat in olive oil and the fat in nachos. Healthy fats are extremely good for you and a must have in your diet to help burn the bad fat.
These fats will help you ramp up your bodies fat burning ability and help you burn fat faster. Of course, this doesn’t mean consume only healthy fats to get skinny – aim to keep your healthy fat intake to about 15-20% of your total calories daily. -
Great article here! I love the part about starting "small and sneaky"
From the post:
1. Start small and sneaky - just a few minutes of exercise (climb stairs, walk somewhere fast, flurry of housework) pumps oxygen into your system, which will make you feel more awake and possibly more alive.
Great resource on the amount of protein we need PLUS great high-protein sources. I would recommend Whole Foods or your local Organic store instead of the ones listed but you get the idea.
Here is a good section of the post:
How much protein do you need?
The recommend daily dietary reference intake, by the Institute of medicine, is 0.8 gr of protein per kilogram of body weight or 0.36 gr per pound. This makes about 46 gr for the average sedentary woman and 56 gr for the average sedentary male.
This should be taken as the minimum amount our body needs daily. But if you’re aiming for optimal health the individual protein intake varies with activity level, age, current health condition and muscle mass.
People who aremore active and have more muscle mass need more protein.
Also older people should aim for higher protein intake to prevent muscle loss. If you are recovering from an injury, pregnant or breast feeding your protein intake should be higher. Even if you are trying to loose weight studies have shown that higher protein intake (30% of all consumed calories form proteins) helps reduce appetite and aids weight loss.
I was just talking to a friend about this last night! Good article here, especially this part:
Combining strength and cardio exercise has multiple benefits
It's not just about burning fat - it's also about building what's underneath. Ladies, this is where all of that talk about beauty comes into play. You can't just strip away a bunch of fat (and a good bit of muscle at the same time) and look healthy. Strength training produces dense, lean, powerful muscle while cardio strips away some of the fat that covers it up. The result? Now you look legitimately healthy!
10 MINUTES 10 teaspoons of SUGAR hit your system. This is 100 percent of your recommended daily intake, and the only reason you don’t VOMIT as a result of the overwhelming sweetness is because phosphoric acid cuts the flavor.
20 MINUTES Your blood sugar spikes, and your liver responds to the resulting insulin burst by turning massive amounts of sugar into FAT.
AND HERE ARE SOME OTHER SHOCKING FACTS FOR YOU . . .
ONE SODA PER DAY INCREASES YOUR RISK OF DIABETES BY 85%!
Keep Committed to Staying On Your Fitness Routine – Don’t let the holidays get you off course from your fitness routine. Exercise will help you ward off any stress that comes your way and burn off those extra calories you eat!
Leadership guru Cynthia Bazin shares solid advice on being healthy over the holidays. I love #5:
5. Keep Committed to Staying On Your Fitness Routine – Don’t let the holidays get you off course from your fitness routine. Exercise will help you ward off any stress that comes your way and burn off those extra calories you eat!
Sharing your scoops to your social media accounts is a must to distribute your curated content. Not only will it drive traffic and leads through your content, but it will help show your expertise with your followers.
How to integrate my topics' content to my website?
Integrating your curated content to your website or blog will allow you to increase your website visitors’ engagement, boost SEO and acquire new visitors. By redirecting your social media traffic to your website, Scoop.it will also help you generate more qualified traffic and leads from your curation work.
Distributing your curated content through a newsletter is a great way to nurture and engage your email subscribers will developing your traffic and visibility.
Creating engaging newsletters with your curated content is really easy.