What is HIIT???

On December 22, 2016 By roxygurl464In FitnessLeave a comment

HIIT is the acronym for “High-Intensity Interval Training” and it serves as a great workout option for someone who wants to burn a serious amount of calories in a small amount of time. Basically, HIIT workouts consist of periods of max or sub-max effort exercise utilizing the larger muscle groups (legs, chest, back, etc.) combined with shorter rests or low activity phases.

The goal of HIIT is to fatigue the muscle group quickly without allowing enough time for the muscle to fully recover during the rest period. This will cause the pexels-photo-209968 muscle to lack oxygen and enter the anaerobic phase, essentially burning more calories. These exercises can be done with or without external weights, depending on your level of fitness.

A good example of a HIIT exercise program is Tabata, which entails doing an exercise, such as Mountain Climbers, at your highest intensity for 20 seconds then resting for 10 seconds and repeating 8 times for one set. One full set should equal exactly 4 minutes, which may sound easy…until you try it! Depending on how much time you have will determine how many “sets” to do. Only have 20 minutes to squeeze in a workout? Then go for 1 set of 4 different exercises, leaving 4 minutes for a cool down/stretch at the end (you WILL need it!).

pexels-photo-175708 Studies have shown that HIIT exercise is a great way to increase muscular strength as well as improve cardiovascular performance. This type of training can be a fun way to spice up a mundane workout schedule and will continuously challenge your muscles in new ways. So give it a try the next time you’re pressed for time but want to get it a quick, yet effective, calorie burner in…you’ll thank me!

Remember…go at your own pace, small progress IS progress just the same! Love yourself. Love your body and ALL that it does for you. YOU are beautiful!

Secrets to a Smaller Waist

On December 21, 2016 By roxygurl464In FitnessLeave a comment

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A smaller waistline…the #1 item on most ladies’ fitness Wish List! But how do you achieve a smaller waist??? 100 Crunches a Day? No Carb/No Fat Diet? Hours and hours of running on the treadmill? NOPE.

I have done all of the above (and then some) in attempts to achieve a thinner, leaner tummy and what I am about to share with you is what is REALLY going to give you that smaller waist you’ve been searching for.

1. Drink More Water!

That’s right W-A-T-E-R…you know, that clear stuff that trickles out of your SPICKET (that’s Jersey-Girl term for “Faucet”). Well, that stuff is drinkable and YOU should be drinking it! And if your tap water isn’t clear, just mosey on over to your local market and pexels-photo-113734 pick up a case of the bottled stuff;) But seriously, our bodies require a lot of H2o in order to function at it’s best throughout the day. Water helps recharge and cleanse your internal organs. It also helps move built up toxins out of the body. Ideally women should be drinking about 9-11 eight ounce cups of water a day. That may sound like a lot, but if you can get yourself into the habit of drinking one cup every hour during the day, I promise you will feel AND see a difference in just a few days!

2. Work that BACK!

You can do 1,000 crunches a day-7 days a 7636a617bda748c2b031ebf6713d2aa0 week and still not be able to achieve that sought after Hour-Glass physique. In order to achieve a proportional waist-to-upper body “V” shape, you need to work your upper and mid back muscles. A lot of beginners don’t spend much time or focus on the back muscles because…Well, let’s be REAL ladies…you don’t hear too many people shouting “Yo honey…Nice Lats!“ or “Check out the Rhomboids on that Chick!“. However, incorporating the major muscle groups off your back into your workout routine will not only support better posture and lessen back pain, but it also creates the illusion of a smaller waistline.

3. Build A BOOTY!

Just as building muscle in your back region creates the illusion of a smaller waist, the same can be said for your lower half, aka the BOOTY! The more prominent your dairy-air is, the smaller your mid section will seem. As a naturally bottom-heavy female, I can not tell you how happy I am that BIG butts are now the “in thing”! For years top fashion industry models boasted unrealistic stick figure-like physiques that would have women over-training and starving themselves to replicate. FINALLY we have come to our senses and realized curves are beautiful, curves are SEXY!!! And what better curve is there than the one on our backside??? So, definitely be mindful of adding some good ol’ Glute exercises into your next workout.

4. Be Good to Your GUT!

Gut health can have a serious impact on bloating. Poor gut health can turn a tight-tummy into a beer-belly any long-haul trucker would be proud of! *Kidding* But seriously, maintaining a healthy digestive system can make a huge difference in the appearance of your physic, especially your mid-section. WNBF Bikini Pro and registered dietician, Kara Corey, created the below video going in detail how important good gut health is and some tips on how to achieve it.

Obviously I am not saying to toss sit-ups and crunches out the window entirely or giving the green light to go ahead and eat a crappy diet…so long as you do these 4 tips. What I AM saying is that if you feel like you’ve hit a plateau in your physique transformation or just aren’t seeing the results that you want to see, trying these 4 tips might just do the trick! Just remember to be the best YOU! Don’t get caught up in comparing yourself to anyone other than the person you were yesterday. LOVE your body and all that it does for you. YOU are beautiful!!!

Find Your Target Heart Rate…and Use It

On November 23, 2016December 21, 2016 By roxygurl464In FitnessLeave a comment

It is common knowledge that cardiovascular exercise is an important part of a heart-healthy fitness regimen. What most people fail to realize when performing cardiovascular exercises that heart rate plays a major role in determining the type and amount of energy that is burned.

Typically, an individual’s heart rate will increase lineally with the work rate of an exercise. Similar to fuel for an automobile, energy is burned to keep up with the work rate required of an exercise. Energy comes in different forms from within the body, for example: protein, fat and carbohydrates. So, how do you know whether you are burning fat or muscle?

The answer, my friends, can be found within you…actually, in your heart rate. By measuring and monitoring your heart rate, you can get a pretty good idea of the amount and type of work needed to burn the preferred energy source.

Remember: Fat burns before muscle (protein). The normal person will have a fat-burning range of 50%-60% of your heart rate reserve (the area between your resting and max heart rate). surprisingly, less work is needed to burn fat than to burn muscle. So if your primary goal is to tone, build muscle and lose fat, you need to figure out what your target heart rate requires and adjust your work rate to match.

“But, how do I know my target heart rate?” I’m glad you asked! It’s actually simpler than it looks: To find your target heart rate range, you first need to know your resting heart rate and max heart rate.

Your resting heart rate is the measurement of the beats per minute (bpm) your heart is normally pumping blood throughout your body. To measure your resting heart rate the first step is to, well….rest.

Try to sit or do very little to no vigorous activity for about 10-20 minutes or until you feel as if your breathing is slow and steady and you feel pretty relaxed. You are going to need either a stop-watch or a clock with a second hand within view, a sheet of paper and something to write with.

Once you are relaxed and have your timer set, take your index and middle finger and place it on the edge of your inner wrist, below the thumb on the opposite hand. You should feel a light “thumping”. Start your timer or watch the second hand of the clock for 10 seconds while counting the “thumps”. After counting for the full 10 seconds, write down your number on a sheet of paper.

Since heart rate is measure in beats per minute, we need to multiply this number by 6 since there are 6 sets of 10 seconds in a minute. The answer is your resting heart rate.

The other measurement needed is max heart rate. There are a couple ways of finding your max heart rate, but for the purposes of this blog we’ll stick to the simplest form. Grab that sheet of paper and pen again and subtract your age in years from 220. That’s it, it is that simple. The answer is your max heart rate. This is a general maximum bpm your heart will function at before you either puke or pass out…yuck!

You have your resting heart rate and your maximum heart rate…but now what? Now to find your heart rate reserve. This is the area between your resting and maximum heart rate. Certain points along your heart rate reserve will initiate the burning of different energy sources. The average target heart rate for burning fat is 50%-75% of your heart rate reserve.

This chart is an example of a person with a resting heart rate of 60 bpm and maximum heart rate of 120 bpm. The heart rate reserve is a total of 120 bpm, which is the maximum heart rate minus resting heart rate. In this example, the target heart rate for burning fat would be between 120 bpm (50% heart rate reserve) and 150 bpm (75% heart rate reserve).

Why is this good information to know? Contrary to popular believe, going hard-core balls-to-the-wall during a workout, may actually be doing more harm than good. Especially if your main goal is to build muscle and burn fat. Working at a level higher than Aerobic or Steady State may result in burning muscle mass, thus resulting in the loss of gains. Anaerobic and Maximal exertions should be used to increase speed and endurance.

Athlete Spotlight

On November 14, 2016November 27, 2016 By roxygurl464In FitnessLeave a comment

Are you, or someone you know, a Rock Star Athlete with an amazing transformation story? If so, Like us on Facebook and Instagram, sign up for emails and leave a comment below.

We are looking for inspiring athletes to spotlight each week. Tell us your story:

What made you decide to start your fitness journey?
What are some of your biggest successes?
How do you stay motivated?
What have you learned along your fitness journey?
Who inspires you?

Each week we will showcase a new athlete and their fitness story.

All featured athletes will receive a GirlyFLEX tank top and $25 Amazon.com gift card!

How to Begin Your Fitness Journey

On November 6, 2016December 21, 2016 By roxygurl464In FitnessLeave a comment

So you’ve been thinking about getting in shape and starting a fitness journey of your own. That’s awesome! There are so many benefits that come from exercise and healthy eating regimen. Reduced risk of cardiovascular disease, decreased chance of pre-diabetes and avoidance of possible physical injury are just a few perks of a healthy lifestyle.

But where do you start? How do you begin your own, personal fitness journey? The answer is actually already within you.

Step 1: Grab a sheet of paper and a pen and write down a list of answers to the following questions:

Start by asking yourself “why?”. Why do you want to make a change?
Next, ask yourself “what?”. What is your ultimate goal?
Finally, ask yourself “when”. When do you plan to start?

Establishing the reasons for choosing a healthier lifestyle will ultimately be the roadmap for your fitness journey.

Step 2: For each one of the above questions, choose 1 top answer. Just like using a GPS in your car to get you from point A to point B, your “when” will be your starting point and your “why” and “what” will be your ultimate destination.

Step 3: Now that you have a clear picture of your starting point and destination, it’s time to draw out a map of “how” to get there.

If your “why” is wanting to improve your overall health and feel better mentally and physically, start by making small, realistic goals that can be achieved and continued as part of your daily lifestyle. Try beginning by taking a daily brisk walk for 5-10 minutes a day and including more fresh fruits and vegetables to your diet.

After completing your small goals for a week or two, make adjustments in time and intensity to challenge yourself further. Turn your brisk walk into a walk/jog combo or extend your time by 5 or 10 minutes.

Keep a journal of your exercise and diet. The most advanced athletes today do this and so should you! Even if your journal entries are as simple as: “walked 20 minutes, intake: 2200 calories, weight 162 lbs” this is a great starting point. You will be able to look back a previous entries and be amazed at how far you have come and reflect on your progress.

NOTE: It is important that you are honest and accurate with your journal entries. Read more about why from my post on Being Accountable.

For toning and building muscle, start off with 1 or 2 sets of 12-15 repetitions of lower weights with simple exercises like bicep curls, side lateral raises, lunges, etc. Keep your main focus on your form and posture. Once you feel comfortable with the weight resistance and confident in your form, you can increase the weight and lower the number of reps to 8-10 with the new weight. Again, focus on form and posture and increase the number of reps before moving on to the next weight increase. Repeating this process will give you results while avoiding injury or overtaining for beginners.

If your “what” and “why” is more advanced and you want to work towards a more specific goal, the assistance from a professional may be required. Certified personal trainers and registered dietician have the scientific knowledge and experience needed to accurately, and safely get you on route to reaching your goals.

Step 4: Stay motivated. Keep your goals and reasons why in mind. Look back at the progress you have made and be proud of yourself. Small successes are successes non the less. Take progress pictures to remind yourself of the person you were and the person you are now. Being aware of your progress will help keep you motivated and give you the drive to set and reach new goals.

No matter what your reason for choosing your new fit life is, know that simply making the decision to change for the better is a HUGE step in itself. Keep your goals attainable and clear in your mind. Remember, everybody had to start somewhere and everyone’s journey is their own. Give yourself the chance to travel along your fitness journey and you will thank yourself later!

5 Reasons Workout Partners are the BEST

On October 29, 2016November 1, 2016 By roxygurl464In FitnessLeave a comment

Studies have shown that the level of social support an athlete receives can significantly impact their training progress. One of the best forms of support comes from having a “ride-or-die” workout partner and here are 5 reasons why:

5. A Little Friendly Competition is a Good Thing!

It is plain ol’ human nature to constantly strive to be better. Competition is healthy and gives us an extra push when we feel like giving up. Having a workout buddy increases our motivation to do just as good as someone else, if not better! Even if you and your partner are not exactly on the same fitness level, friendly competition can make establishing and reaching goals a little more FUN!

4. They’ve Got Your Back

Safety is always a top concern when working out, especially in a gym atmosphere. Having an extra set of hands to spot lifts will give you that extra burst of confidence to try new exercises or advance to a higher weight. Even if you and your partner simply keep an eye on each other’s form, having that external support can really aid in avoiding serious injuries.

3. Get Out of Your Comfort Zone…Together

Little known fact: Batman is actually just a normal guy in tights and cape without Robin. Well…not really, but he certainly wouldn’t be as “Super” of a Super Hero without his faithful sidekick. And the same goes with you! Having your workout partner by your side will give you that little boost of extra confidence to step outside of your fitness “comfort zone”. The gym can be pretty intimidating place, but doing the same old “safe” workouts that you are familiar for each and every session will ultimately lead to a plateau in your progress. Having your partner by your side will make it a little less scary to try an unfamiliar machine or a new technique to stir things up a bit.

2. Variety is the Spice of Life

Not only does doing the same exercises get boring after a while, so does exercising in the same gym. Having a change in scenery every now and then can be incredibly inspiring and motivating. Luckily, most cities and towns have multiple fitness facilities with memberships that allow their members to bring a guest for free. Each facility is a little different, each with their respective positives and (sometimes) not-so positive features. Having a gym buddy with a membership at another local facility can be beneficial for both parties. You can take turns being each other’s “guest” and switch up the workout environment. It’s like paying for one membership, but having access to multiple gyms!!!

1. And the number one reason workout buddies rock…Motivation!!!!

Everyone needs a driving force to keep them focused and motivated to reach their fitness goals. Having a dedicated workout partner can do just that. Think about it….it is pretty hard to feel lazy and decide to skip a workout session when another person is depending on you. Simply being there for one another to show support and encouragement can make a huge difference in both of your fitness journeys.

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Tag: cardio