In the previous post, Explaining the Exercise Principles, Part 1, we discussed the first three principles of the 30 Minutes to a New You exercise program. We talked about how essential daily activity is to overall health and all the benefits associated with regular exercise. {+}Then we reaffirmed that 30 minutes of exercise daily is all that is required for optimum health. I ended that post with the third principle that I believe is crucial and that is convincing your mind that you can achieve your goals.

No matter what your goals in life, once you have molded the idea (think it), convince your mind that it is possible (believe it), your brain will work hard to bring it to reality (achieve it) Think it, believe it, achieve it! Yes you can!

This post will cover the next three principles that describe and support the exercises in the 30 Minutes to a New You exercise program.

4. Resistance training will help your body work for you instead of against you.
Resistance training sometimes referred to as strength training, targets individual muscle groups with specific exercises.

In order to build and tone muscles to achieve muscular definition, you need to work your muscle to the point of muscle fatigue.

Many women fear resistance training especially with weights. They are afraid they will develop manly looking muscles. This is not true. The exercises that I will introduce to you are designed to accentuate your curves and tighten your core for the long lean look of a dancer’s body.

The 30 Minutes To A New You exercises are designed to build, strengthen and stretch your muscles through a series of repetitions (reps) over a specific number of times, called ‘sets’. The number of reps and sets you should do depends on how healthy your muscles are.

If you haven’t lifted weights in a while, or never done any resistance training, go easy on yourself. One set of eight repetitions may be all you can do.

Please don’t be discouraged! After a faithful and dedicated program of resistance training, your muscles will become stronger and more flexible. Soon, you’ll begin to notice the beautiful curves created by your well-toned muscles!

Get this … building muscle has some hidden benefits. Each pound of muscle can burn 50 calories a day! The more muscular your body becomes the easier it is to burn calories. You’ll even burn calories when you sleep. It’s a proven fact that muscle burns fat even at rest.

This may be why those people who are leaner and more muscular can eat bowls of ice cream and never gain weight. While others, whose bodies are padded with fat, seem to gain weight at the mere spoonful of a sweet delicacy.

Alas, there is hope. Resistance training will help you change your body so it will work for you instead of against you. Strengthening your body through resistance training increases bone density and may help to ward off Osteoporosis.

Oh, and one last thing about resistance training, it’s been found to oxygenate your entire body, for healthy looking skin. So don’t be surprised if your friends accuse you of having a face-lift! It’s that effective.

5. Aerobic activity is fun and essential.
I really want you to enjoy your aerobic activity. Whether you like walking, running, rollerblading, swimming or bike riding, just pick an activity you enjoy and get out there and have fun doing it!

That’s why I like to refer to this part of the workout as your Play Days. To keep your Play Days from getting boring, mix up your activities so you’ll always have something to look forward to.

I recommend three days of aerobic activity. An aerobic activity means the heart rate is sustained for a minimum of twenty minutes at 65% – 85% of maximum heart rate capacity. Sound confusing? Well, it’s not that complicated. Simply take the number 220 (which was your heart rate at birth) minus your age and take that number and multiply by 65% and 85 % and you will find your target heart rate zone for your aerobic activity.

You can keep track of your heart rate during your aerobic activity by wearing a heart rate monitor. These can be found in most sporting goods stores or you can just do the 10-second test. Simply find your carotid pulse (at the neck) with your index and middle fingers and count the number of beats for 10 seconds, multiply that number by six and that’s your heart rate.

As your heart and lungs get in better shape, you’ll find that you can walk, run and perform any activity with increased energy in a shorter amount of time. This means that after awhile, you will be able to double your current exercise routine.

6. Stretching will keep you flexible and safe from injury.
You’ve probably heard this before and may even be thinking that stretching takes too much time. But by not giving your muscles time to stretch you could be setting yourself up for injury.

When you exercise, your muscles naturally respond by tightening, causing your joints to feel stiff. Once the stiffness sets in, it becomes difficult to exercise. But don’t sit still and wait for the discomfort to go away. Because then it will get worse.

The secret is to stretch your muscles before and immediately after an exercise routine or activity. Even if your muscles are sore and feeling “stoved up” begin stretching and resume exercising.

Stretching before exercising helps to keep you flexible as you lift weights or engage in aerobic activities. Just stretching your leg muscles will keep your shins from hurting when you walk. When your body is flexible you are less likely to suffer injuries from exercise or everyday tasks.

Stretching after a workout helps to speed the removal of toxins and waste, reducing the muscle soreness that is sometimes experienced after exercising.

So, whether you have gone for a walk on your Play Day or just completed a resistance-training workout…stretch, stretch, stretch to provide flexibility and maintain healthy muscles and joints. I can’t say this enough. So please, stretch… I don’t want you to get hurt.

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Are you inspired to get in shape and motivated to get started? Okay ladies, I hear you loud and clear! Many of you have been writing to say that you’re ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30 Minutes to a New You exercise program to get you started.

Note beside each—I have included the number of reps and sets that I recommend for best results. Also, included after each exercise is a challenge for you to take that exercise to the next level.
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Remember: Before you begin any exercise program, you should consult your physician.

 

What you will need:
* An exercise mat.
* 3, 5, or 8 pound weights for working out.
* Plenty of water to keep you hydrated during your workout.
* You’ll also need a pair of good shoes or sneakers. Make sure they fit well and that your feet are not cramped but also are not slipping around inside the shoe. If your feet hurt, your workout will suffer.

First off, start by warming up your muscles. You can do this by just moving around, making the bed, jogging in place, or jumping rope. Then you need to stretch your muscles for at least 3 minutes, paying special attention to your breathing. Allow your body to get plenty of oxygen.

Fitness4Her encourages incorporating the Pilates principle of “Engaging the Core” into “ALL” Exercises. Engaging the core means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine, which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and give you a tighter, slimmer waist.

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Exercise #1

Let’s get started with the King of all exercises—the Squat. In addition to stressing the front thigh muscles, this exercise is effective for total body development.

Squat—3 Sets, 15-20 Reps

Beginning with your feet shoulder width apart, place your hands on your hips, lift your chest and draw your shoulders down your back, pull your navel inward to engage your core muscles. Inhale as you lower your hips down to the squat position. Now exhale as you stand back up. Push your heels into the floor as you straighten to a standing position.

Take it to the next level by adding weights as shown in the picture or a tricep kickback.

Photos: In this photo the lady is shown with two dumbbells, which you can use to advance this exercise.

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Exercise #2

This exercise, the Reverse Fly, is great for the rear shoulder muscles and back. Doing these exercises will give you that sexy look, when you dare to go backless this holiday season.

Reverse Fly—3 Sets, 15-20 Reps

Standing with your feet hips width apart, a weight in one hand and your other hand resting on your thigh, slightly hinge on the hips keeping spine long, shoulders reaching down your back, and abdominals engaged. Inhale, bring the arm into the centerline of your body, exhale lift the arm to the side. Repeat on other side.

Take it to the next level by working both arms at the same time.

Photos: In this photo, we show the lady advancing this exercise by lying on a ball. The instability of the ball causes the muscles to work harder as she struggles to balance while doing this exercise.

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Exercise #3

This next exercise, the Hammer Curl, works your bicep and forearm muscles. Doing these exercises will strengthen your arms and give them a nice sculpted appearance.

Hammer Curl—3 Sets 15-20 Reps
Standing with your feet hips width apart, stomach drawn in, pelvis tucked under so your tailbone points down to the ground, slightly bend your knees keeping your chest lifted, shoulders held down your back and weights in both hands with arms held at your sides, elbows at the waistline and wrists pointing inward towards your body. Breathe in, exhale and flex both elbows by bringing both hands to your shoulders and inhale as you extend your arms back to your sides. Alternate and repeat.

Take it to the next level by adding heavier weights and/or adding a side lunge, alternating legs. Last set pulse for 10 counts.

Photos: In this photo, we show the lady curling both arms simultaneously, you can also alternate arms for variety.

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Exercise #4

This exercise, the Shoulder Press, helps to strengthen your deltoid and tricep muscles. Working these muscles gives you overall strength including your abs, obliques and your back.

Shoulder Press—3 Sets, 15-20 Reps

Standing with your feet shoulder width apart, stomach drawn in, your pelvis tucked under so that your tailbone points down to the ground, slightly bend your knees keeping your chest lifted, shoulders held down your back and weights in both hands with hands held at shoulder level, wrists pointing away from body. Breathe in, exhale press hands up extending your arms over your head by straightening your elbows, inhale bringing the weights back to shoulder height. Keep your shoulder blades reaching down your back throughout the exercise and your arms upward.

Take it to the next level by adding a front lunge, alternating each leg. Last set pulse for 10 counts.

Photos: In this photo, the lady is performing this exercise on the ball. Again, the instability of the ball will work different muscles including those in your calves and especially your core.

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Exercise #5

If you want to rid yourself of belly fat, or just want to tighten up your stomach muscles to improve your back muscles, then abs are an absolute must! When doing your abdominal crunch, remember the following: Keep your spine imprinted on the mat, your core engaged. No part of your body should be moving except your shoulders as you lift them off the mat. It is important that you concentrate on breathing throughout this exercise.

Abdominal Crunch—4 Sets, 15-20 Reps
Lying on your back on a mat, bend your knees and place your feet hips width apart. Place your fingertips behind your ears, keep your lower back pressing downward into the mat, your shoulder blades reaching down your back, draw your stomach in, navel drawn inward towards the spine and keep your chin level. Breathe in, exhale and roll your upper body off the mat keeping your chin tucked towards the chest, inhale and roll the upper body back down on the mat.

Take it to the next level by adding a twist to target the obliques—shoulder to knee. This will help to tighten your waistline and strengthen your back.

Photos: In this photo, the lady is performing this exercise on a hard floor, I recommend using an exercise mat.

Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself on the back—you’ve just completed a full session of my 30 Minutes To A New You exercise program. Stretch your muscles for about 3 minutes following your exercise routine.

30 Minutes To A New You is based on 3 days of strength training workouts, like the exercises we just completed, and 3 fun days of aerobic activity, which can be any sort of physical activity that increases your heart rate for 30 minutes.

Tomorrow, we’ll hit the street for a nice long walk or bicycle ride for 30 minutes. But, even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remember to stay hydrated and stretch before and after exercising.

You know, exercise is wonderful for losing weight and staying healthy. But in order to get the most out of your workout routine, it is important that you get enough rest each day to rejuvenate your body and restore your strength. Diet, exercise and adequate rest are the foundation of a healthy and happy lifestyle.

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Would you like to be a fitness model for Fitness4Her?

 

I’m looking for fitness models of all sizes and shapes and would love to add your fabulous photo to my collection. All you have to do is send me a picture of you doing one of the “30 Minutes To A New You” exercises. Each month I will select different models for each new routine posted. This is a fun way to show off your modeling skills while helping others learn body-slimming exercise moves.

So, who’s going to be Fitness4Her’s Next Fitness Model?   Could it be you?

 

Click Here to view a list of “30 Minutes To A New You” upcoming exercises

Instructions for sending your photo:

Send in your photo using this form. Your photo should be in the form of a .JPG, .GIF or .PNG and be sized no more than 1024 KB then keep checking to see if this was your week to be featured!

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1. Daily activity is essential to overall health.
When I was a kid I was active from sun up to sun down. I couldn’t wait to go outside and play. My day was filled with running, biking and swimming and I never gave it much thought.{+} I didn’t need to be prodded or rewarded for going out to play. That was the reward for taking care of my responsibilities, like household chores and schoolwork.

When it comes to play—my boys are the same way. They always have time for play, but not so much time for cleaning the garage, or washing down the patio. For them, playing and being active is their way of life.

If we have so much fun being active as kids, what causes us to suddenly slow down when we become adults? Sure we have many more responsibilities but we have something more. We have more freedom as adults. We are free to make our own decisions about where we go and what we do with our time.

When did exercise and play become more of a task or chore than a fun activity that you looked forward to as your reward for the day? How did it go from exciting and enjoyable to mundane and boring?

It’s still in there, you know. That affection for movement, that desire to be active, is still within you. You’ve just got to get up and shake that bootie. Girl, you have got to re-discover playtime.

You’re all grown up now, so no one dictates your time and how you spend it. Each second of your day is within your power. Can you spare 30 minutes to a life changing activity? Can you let yourself play for just 30 minutes each day?

Ever notice how good it feels to take a walk after a big meal? Do you ever get the desire to get out and be active after having been cooped up in the house because of a snowstorm or a rainy spell?

When you need emotional or mental release, do you find that taking a walk or riding a bike lifts your spirits? Why do we have these urges?

We crave movement because we are built for action. Physical activity is good for the body, mind and soul. It will strengthen you, improve your cognitive abilities and lift your spirit and mood to a higher level.

Our bodies are designed to move! We need to keep moving throughout our lives in order to maintain not only healthy muscles but to keep all of our internal systems in tip top shape as well.

2. 30 minutes a day is all it takes to improve or maintain your overall health.
Why spend hours in a gym or on a running trail when as little as thirty minutes of moderate exercise is enough to improve or maintain your physical health?

If you’re like me, you have got a busy schedule. With three boys and five different agendas to keep up with, my Super Woman powers are stretched to the max. Some things get done while other tasks get postponed.

Before I began exercising regularly, I longed to find time to work out. I knew exercise provided a bundle of health benefits and that was something I couldn’t live without. When I decided to make exercise a part of my life, I had to reorganize my schedule in order to create 30 minutes every day that I could call my own. It wasn’t always easy but it sure has been worth it.

Knowing I can maintain my fitness regimen in 30 minutes a day gives me a feeling of accomplishment. I feel great after my daily workout and am ready to conquer the day. My Superwoman powers undergo a complete rejuvenation and I am ready to take on the world, or at least the grocery store aisles.

How is your fitness program treating you? Are you active every day for at least 30 minutes? Do you know how to train your body to work for you instead of against you. Are you interested in how exercise can provide health benefits to you? If so, come along with me as I take you through the 30 Minutes to a New You exercise plan.

With 1440 minutes given to you each day, surely you can spare 30 minutes for a life changing investment. It will take a little adjustment on your part, if you aren’t used to dedicating 30 minutes to yourself. You’ll have to find ways of sticking to the program, but it will be worth it in the end.

3. Think it, believe it, achieve it.
Thinking your way thin, sounds like a great philosophy, doesn’t it? We all know that losing weight is a whole lot more complicated than just thinking the pounds away. But the truth is that every great accomplishment starts with a thought, an idea, a plan.

We make decisions every day. Some decisions are almost natural, while others take a great deal of thought. Starting an exercise program requires a great amount of thinking and willpower. It also requires desire, dedication and commitment.

The brain has so much influence over the success of your fitness program. You have to convince your brain that exercise is essential to your good health. But how do you do that?

By constantly feeding your brain the positive message that exercise is good for you. Exercise makes you feel energized. Exercise makes you look sexy. Exercise is fun. 30 minutes spent on exercising yields superior results.

Make exercise a part of your life by commanding your mind to accept it as a way of life. You are in control of everything you do—that includes everything you think, too.

Once your mind believes that exercise is your new way of life, it will accept it as the norm. When you try to skip out on your work out, you’ll get a yucky feeling that you aren’t doing something that you are supposed to. That nagging feeling is the power of the brain. Learn to train your brain for maximum results in everything you do.

So think it, get excited about it, and commit to an exercise program that will give you the body that you desire. If you believe it, you can achieve it.

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She who has health, has hope. She who has hope, has everything.

Sharon thought all of her problems were over when she got the big promotion at work. She had worked so hard for it, staying late at the office and taking work home. {+}It wasn’t uncommon for her to come in on weekends, just to finish a project on time.

Her hard work was finally paying off. But this was not time to relax. She worked in a competitive place, a little bit cutthroat at times but very invigorating.

So exciting in fact, that Sharon sometimes had heart palpitations over approaching deadlines. She could feel her heart start to flutter when a new project came in. It wasn’t painful so she didn’t let it worry her too much.

Sharon wasn’t very active. She wasn’t overweight either, because she ate very little during the day. The fact was, she drank coffee and snacked on popcorn, but rarely ate a full meal.

When she looked at girls in the office who were in good physical shape, she felt a twinge of resentment. Her competitive nature steered her to seek out their source of achievement. Learning their secret was exercise; she knew she had to find time to work out!

Every time she thought she would go to the gym, a new project would come in or a client would call. Sharon’s gym bag was getting dusty sitting by her desk. Her increasing workload was causing her heart to flutter more frequently. She decided to make an appointment to see her doctor.

After a couple of tests and questions, Dr. Feelbetter explained that Sharon was developing hypertension, probably due in part to the stress of her new position at work. The physician asked if she was exercising regularly and prescribed some daily activity to relieve the stress and to build her strength.

The doctor explained some of the benefits that daily exercise would provide.

• Cardiovascular strength
• Improved flexibility
• Boosts energy
• Increased stamina
• Better coordination
• Improves sleep

She also told Sharon to cut back on the caffeine and begin eating a balanced diet. She said, “Without your health, Sharon, you have nothing. Health provides hope and with hope you can do anything.”

It’s true, you know. As long as we have our health, we can do anything. As long as we have hope we have everything. It is with hope that all things are possible. It’s what keeps us striving and looking towards the future. It’s the foundation that our principles are built upon.

You know, most of us live by certain principles. Our hopes and beliefs help to shape the rules that we follow in our day-to-day lives. This code of honor helps to define who we are, what we will accept and what we will strive to protect.

In my family, my husband and I have laid down rules that we expect our boys to adhere to. The standards that we were brought up with, we have passed on to our sons.

Maintaining your fitness requires discipline and a positive attitude. It necessitates a certain way of thinking in order to become part of your lifestyle.

I believe a successful program starts with a set of standards about what exercise can and will do for you. Positive principles, designed to give you optimum results are the foundation of a winning fitness program.

As a personal trainer, I have found that the following ten basic exercise principles are the keys to a fitness program that works. These are the principles that my 30 Minutes to a New You exercise program are built on. It is my hope that you will find these beliefs to be a foundation of your fitness plan, too.

The 30 Minutes to a New You Exercise Principles

1. Daily activity is the key to overall health.

2. 30 minutes a day is all it takes to improve or maintain your physical health.

3. Think it, believe it, achieve it.

4. Resistance training will help your body work for you, instead of against you.

5. Aerobic activity is fun and essential.

6. Stretching keeps you flexible and safe from injury.

7. Your core is the center of your strength.

8. Sleep, rest and rejuvenation are crucial.

9. Look in the mirror, not at the scale… muscle weighs more than fat.

10. Exercise empowers the beauty in you.

For complete explanations of each of these principles, be sure to read my posts Explaining the Exercise Principles, Parts 1, 2, 3, and 4.

Remember to protect your health in order to protect your dreams. Don’t neglect yourself, treat your body as the true gift that it is. Do something good for you today. Let this be day one of your journey to health, hope and happiness. 30 Minutes to a New You. It can start today.

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Did you know that there are 1,440 minutes in each day? The average American spends 180 of those minutes watching television. What do you do with your minutes every day? How much time do you spend exercising each day?
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Did you know that devoting just 30 minutes a day to exercise gives you years of benefits to your health? Investing as little as 30 minutes a day in exercise, by combining resistance training and aerobic activities, can help you live longer and healthier. Exercise helps to:

• Stimulate feelings of euphoria.
• Reduce depression.
• Stall loss of muscle.
• Preserve the metabolism of youth.

Regardless of your age, weight or athletic ability, resistance training should make up part of your fitness program. Resistance exercises help to strengthen your body so that you will have an easier time with everyday movement and especially helps during aerobic activities. You see, these two types of exercise go hand in hand.

Resistance training brings out the beauty in the female body. Many women fear resistance training especially with weights. They are afraid they will develop manly looking muscles. This is not true. The exercises that I will introduce to you are designed to accentuate your curves and tighten your core for the long lean look of a dancer’s body.

After 90 days of following my program, you’ll begin to see the results–like a smaller waist, firmer legs, thinner ankles, and a more attractive derriere.

My 30 Minutes to a New You exercise program provides all of the essential elements of a lasting, effective physical fitness regimen. Combining resistance training with aerobic activities helps to develop strength and improve cardiovascular endurance.

You’ll find exercises for the upper body, lower body and a total body workout. Each exercise has different intensities so you can take it to the next level when you’re ready to move up.

From seventeen to seventy, slim to full-figured, newbie to seasoned athlete, my program can work for you. I’ll show you how—when you take the 90-day challenge to Empower Beauty®.

My exercise program is simple and easy-to-follow. Best of all, it can be done in as little as 30 minutes a day–and just 3 days a week! That’s why it’s called 30 Minutes to a New You. Spend just 30 minutes a day, every day and you will be hooked!

The rest of the week you just set aside 30 minutes a day for play! On these “play days” you can choose any aerobic activity you like, such as walking, bicycling, swimming or skating, playing tennis, golf or any sport that you enjoy.

When I was a kid, I enjoyed playing outdoors until it got dark and my mother would call us in for dinner. I’ll bet you had a time when you enjoyed some physical activity, playing sports in school, riding your bike with friends or just jogging or walking around the track. Most kids do enjoy activities where they can be engaged in action of some sort.

It’s a shame that with our busy schedules many women give up this play time. Are you one of those women? If you are, I challenge you to bring back the fun days of your childhood and learn to play again. Find your fun activity and get moving.

If you are already active are just looking to jump back into something, consider learning to play tennis. This fast-paced game is played with a racket and a tennis ball. It’s a very social game and will work your body to burn up to 750 calories in an hour of play.

There are lots of fun sports or activities that you can do. If you enjoy walking with a buddy, just head out every day and walk for 30 minutes. Then challenge yourself to 30 more. You’ll begin to cover more ground as you begin to walk further in 30 minutes than you did when you began the program. If you walk on your play days, consider changing your route and time of day, occasionally.

Not only is this safer, by not having predictable habits, but it will give you something new to look at and help to keep your walks from getting boring. You can even change up your time by exercising in the morning some weeks and in the afternoons on others.

My Fitness4Her 30 Minutes to a New You exercise program fits into any schedule and won’t interfere in your daily life, whether you’re a student, a stay-at-home mom, or an overworked career woman. 30 minutes is such a small amount of time to give up for all that you will gain.

Staying active has many health benefits. Daily exercise makes your heart stronger, gives you more energy and combined with a healthy diet, helps you lose weight and keep it off. You may even be able to delay or eliminate the threat of illnesses like diabetes and osteoporosis.

Building and strengthening your muscles will take the stress off of your joints. This will give you a better range of movement and help to protect you from injury.

Regular exercise is essential to good health. Improved flexibility, stronger muscles, better circulation and a healthier heart are just some of the great benefits.

So if you never want to worry about a lack of energy, illnesses directly related to obesity, or a weakening heart resulting from a sedentary lifestyle…

If you’re ready to look really hot in that sexy outfit you’ve been longing to wear…

If you’re looking for a way to lose weight and get in shape…

If you need a new challenge to keep you on the winning edge…

Then follow me as I lead you through my 30 Minutes to a New You exercise program.

Pssst…C’mon, it’s going to bring out the best in you…just 30 minutes a day, that’s all it takes.

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