RIO Fitness Chicago® Tip:
Looking to lean & tone the booty & thighs? *You can't reduce a specific area of the body, other than lipo suction,* but keeping it basic with lunges & squats will help you get there.
The key is how you do the lunges/squats. Just doing one set & resting is body building, and the least effective way to get lean & tone (which is what most women want). So for example, do a set of 15 walking lunges holding a moderate weight (2 8lb dumbells) at your sides. Once you've finished the lunges, you need to follow it up with a completely different exercise with no rest in between. So do the set of lunges, then 60sec of jumping jacks or 30sec of side-side pushups. That's how women should resistance train. It's called High Intensity Interval Training.
For inner thigh you can do squats with a really wide legged stance. Again holding a moderate weight at your sides. For outer thigh, your feet need to be completely together and squat holding weights at your side. Then follow the set of squats up with another completely different exercise to get the intensity up.
Do 3sets of each pair of exercises, resting only 60sec in between sets.
Tuesday, August 31, 2010
Monday, August 30, 2010
RIO Fitness Chicago® Tip:
Here's a body fat shredding cardio challenge!
1) Enjoy this remaining beautiful Chicago weather and find a local football/soccer field. There are hundreds all over the city & suburbs. Google search one near you.
2) Do 25mins of intervals where you sprint 100yds (entire field) in under 30sec, then you walk 30sec to the 50yd line (half line). Repeat for 25mins.
3) If you're not fit enough to sprint, jog the 100yds, then walk to the half line. Repeat for 25mins. Don't worry about beating the 30sec limits, just do it for 25mins total.
When you do high/low intensity intervals you'll burn more calories from fat (stored calories) because with the high intensity 30sec your heart rate will be toward your max, then with the low intensity 30sec it'll come down, not into resting heart rate (80-90 bpm) but 125-145 bpm which is the fat burning zone.
Try it today! Incorporate interval training weekly into your own exercise routine, and watch the quick results you get; kicking up the intensity is the key to rapid fat loss!
Here's a body fat shredding cardio challenge!
1) Enjoy this remaining beautiful Chicago weather and find a local football/soccer field. There are hundreds all over the city & suburbs. Google search one near you.
2) Do 25mins of intervals where you sprint 100yds (entire field) in under 30sec, then you walk 30sec to the 50yd line (half line). Repeat for 25mins.
3) If you're not fit enough to sprint, jog the 100yds, then walk to the half line. Repeat for 25mins. Don't worry about beating the 30sec limits, just do it for 25mins total.
When you do high/low intensity intervals you'll burn more calories from fat (stored calories) because with the high intensity 30sec your heart rate will be toward your max, then with the low intensity 30sec it'll come down, not into resting heart rate (80-90 bpm) but 125-145 bpm which is the fat burning zone.
Try it today! Incorporate interval training weekly into your own exercise routine, and watch the quick results you get; kicking up the intensity is the key to rapid fat loss!
Thursday, August 26, 2010
RIO Fitness Chicago® Tip:
Do your plans for this weekend include dinner and/or Sunday brunch? Healthy eating is about making smarter choices no matter where you are. Here's how you can do dinner & brunch and avoid the fat trap:
Dinner
1) Try logging onto the restaurant's website ahead of time and decide what to order, including your special drink. You'll be less likely to spontaneously place a gigantic order when the waiter arrives at your table.
2) Order something you like, but limit your portions to keep calories to less than about 600. At the steakhouse, try a petite fillet with steamed vegetables and half a baked potato. Out for Mexican? Try two fish tacos with guacamole. Sushi night? Go for edamame and 8 to 10 pieces of sushi. And rather than order a calorie-filled specialty cocktail, indulge in a 100-calorie drink, such as a small glass of wine or light beer.
3) Always have the waiter remove any bread/chips.
Brunch
1) Order the eggs Benedict. The eggs are poached, so there's no oil; Canadian bacon is less fatty than its American cousin; and the English muffin has fewer calories than two slices of whole-wheat toast.
2) Try a made-to-order omelet (ask for two egg whites and one whole egg) with spinach, tomatoes and a sprinkle of feta cheese, with a side of fruit salad and unbuttered rye toast (596 calories); you'll get protein from the eggs as well as a healthy dose of fiber from the spinach.Have a great weekend!
Do your plans for this weekend include dinner and/or Sunday brunch? Healthy eating is about making smarter choices no matter where you are. Here's how you can do dinner & brunch and avoid the fat trap:
Dinner
1) Try logging onto the restaurant's website ahead of time and decide what to order, including your special drink. You'll be less likely to spontaneously place a gigantic order when the waiter arrives at your table.
2) Order something you like, but limit your portions to keep calories to less than about 600. At the steakhouse, try a petite fillet with steamed vegetables and half a baked potato. Out for Mexican? Try two fish tacos with guacamole. Sushi night? Go for edamame and 8 to 10 pieces of sushi. And rather than order a calorie-filled specialty cocktail, indulge in a 100-calorie drink, such as a small glass of wine or light beer.
3) Always have the waiter remove any bread/chips.
Brunch
1) Order the eggs Benedict. The eggs are poached, so there's no oil; Canadian bacon is less fatty than its American cousin; and the English muffin has fewer calories than two slices of whole-wheat toast.
2) Try a made-to-order omelet (ask for two egg whites and one whole egg) with spinach, tomatoes and a sprinkle of feta cheese, with a side of fruit salad and unbuttered rye toast (596 calories); you'll get protein from the eggs as well as a healthy dose of fiber from the spinach.Have a great weekend!
Wednesday, August 25, 2010
RIO Fitness Chicago® Tip:
How sore are you after exercise? Do you think that if you're really sore after exercise that means what you did worked? Soreness is lactic acid that has built up in the muscle. The more that acid builds up, the slower your muscles recover, rebuild, and regenerate more muscle. We don't want to slow that process down, because the more LEAN muscle tissue you have, the more calories you will burn daily = faster results!
Two great ways to reduce soreness are:
1) Consume a WHEY ISOLATE PROTEIN (Ex. ISOPURE Zero Carb) after every time you exercise (both cardio & weights). Mix 1 tablespoon of the amino acid GLUTAMINE in your protein to speed up the muscle recovery/building process even more. Amino acids are what proteins are made of, so it's all natural and will not harm you. Limit 10g/day.
2) Consume 80-120oz of water daily. The more water you drink the less build up of lactic acid.
http://www.bodybuilding.com/store/opt/glutamine.html
How sore are you after exercise? Do you think that if you're really sore after exercise that means what you did worked? Soreness is lactic acid that has built up in the muscle. The more that acid builds up, the slower your muscles recover, rebuild, and regenerate more muscle. We don't want to slow that process down, because the more LEAN muscle tissue you have, the more calories you will burn daily = faster results!
Two great ways to reduce soreness are:
1) Consume a WHEY ISOLATE PROTEIN (Ex. ISOPURE Zero Carb) after every time you exercise (both cardio & weights). Mix 1 tablespoon of the amino acid GLUTAMINE in your protein to speed up the muscle recovery/building process even more. Amino acids are what proteins are made of, so it's all natural and will not harm you. Limit 10g/day.
2) Consume 80-120oz of water daily. The more water you drink the less build up of lactic acid.
http://www.bodybuilding.com/store/opt/glutamine.html
Tuesday, August 24, 2010
RIO Fitness Chicago® Tip:
Chicago nightlife isn't just Fridays & Saturdays, it's Sunday to Sunday! And if you're one of those "Happy Hour" pros, all those calories from alcohol can really add up and may make you more prone to storing fat in your middle. Just one margherita can be around 400cal. So rather than reward yourself after a tough week with 2-for-1 drink night, treat yourself to spa time, movie or other non alcohol/food fun time; you'll feel pampered without packing on pounds. If you must have a drink, try choosing a bubbly toast, like Champagne or Prosecco, which you'll be inclined to drink more slowly than a noncarbonated drink. Recent studies also show that loud music makes you drink more, so if the sound system is thumping, put down the glass and start dancing!
Chicago nightlife isn't just Fridays & Saturdays, it's Sunday to Sunday! And if you're one of those "Happy Hour" pros, all those calories from alcohol can really add up and may make you more prone to storing fat in your middle. Just one margherita can be around 400cal. So rather than reward yourself after a tough week with 2-for-1 drink night, treat yourself to spa time, movie or other non alcohol/food fun time; you'll feel pampered without packing on pounds. If you must have a drink, try choosing a bubbly toast, like Champagne or Prosecco, which you'll be inclined to drink more slowly than a noncarbonated drink. Recent studies also show that loud music makes you drink more, so if the sound system is thumping, put down the glass and start dancing!
RIO Fitness Chicago® Tip:
The fitness industry is a multi-BILLION dollar industry, and unfortunately much of it is meant to scam you out of your money by over-promising & under-delivering. One such scam, is the Belly Burner or anything advertising by adding extra clothing you'll burn more fat. All these items will do is make you sweat more. Sweat has nothing to do with body fat loss. Sweating more just dehydrates you faster. Dehydrating faster makes you tired faster, and less likely to finish your exercises with high intensity (which is the true key to fat loss!). By sweating more you'll lose water weight, but as soon as you drink/eat something you'll immediately gain it back. Sweatsuits/belts are only beneficial to fighters who need to drop quick weight to qualify for a weight class for a fight. If you're not a fighter, save your money!
http://www.youtube.com/watch?v=akHYZZkR0lo
The fitness industry is a multi-BILLION dollar industry, and unfortunately much of it is meant to scam you out of your money by over-promising & under-delivering. One such scam, is the Belly Burner or anything advertising by adding extra clothing you'll burn more fat. All these items will do is make you sweat more. Sweat has nothing to do with body fat loss. Sweating more just dehydrates you faster. Dehydrating faster makes you tired faster, and less likely to finish your exercises with high intensity (which is the true key to fat loss!). By sweating more you'll lose water weight, but as soon as you drink/eat something you'll immediately gain it back. Sweatsuits/belts are only beneficial to fighters who need to drop quick weight to qualify for a weight class for a fight. If you're not a fighter, save your money!
http://www.youtube.com/watch?v=akHYZZkR0lo
Friday, August 20, 2010
RIO Fitness Chicago® Tip:
Are you going to the movies this weekend? You can still go and emerge without having consumed 1000cal in snacks, and here's how:
1) Before the previews, fuel up with a healthy high protein snack such as raw/unsalted nuts so you aren't hungry and dive into your pal's M&Ms or greasy popcorn.
2) For a s...weet treat, Twizzlers are a relatively low-calorie choice, and you can split them with a friend.
3) If you absolutely must have a salty snack and don't want to share, order a child size popcorn.
Eating healthy doesn't have to be complicated or something to stress about, it's just about making smarter choices no matter where you are.
Are you going to the movies this weekend? You can still go and emerge without having consumed 1000cal in snacks, and here's how:
1) Before the previews, fuel up with a healthy high protein snack such as raw/unsalted nuts so you aren't hungry and dive into your pal's M&Ms or greasy popcorn.
2) For a s...weet treat, Twizzlers are a relatively low-calorie choice, and you can split them with a friend.
3) If you absolutely must have a salty snack and don't want to share, order a child size popcorn.
Eating healthy doesn't have to be complicated or something to stress about, it's just about making smarter choices no matter where you are.
Thursday, August 19, 2010
RIO Fitness Chicago® Tip:
If you have a stressful job, it may be the culprit for your weight gain or inability to lose body fat. High stress levels lead to higher levels of the body fat production hormone cortisol; and if you deal with the stress with alcohol/food you're only compounding the problem. Here's a great article with 50 tips to productively deal with a bad work day:
http://finance.yahoo.com/news/50-Tips-for-Surviving-Your-usnews-650024601.html?x=0&mod=pf-career-work
If you have a stressful job, it may be the culprit for your weight gain or inability to lose body fat. High stress levels lead to higher levels of the body fat production hormone cortisol; and if you deal with the stress with alcohol/food you're only compounding the problem. Here's a great article with 50 tips to productively deal with a bad work day:
http://finance.yahoo.com/news/50-Tips-for-Surviving-Your-usnews-650024601.html?x=0&mod=pf-career-work
Wednesday, August 18, 2010
RIO Fitness Chicago® Tip:
For those who "have no time to exercise," next time you go to Jewel Osco you can get some in! Here's how:
1) Carry a basket as you shop. After your groceries are bagged, carry them to your car. A gallon of milk almost weighs 10lbs!
2) When reaching for an item on a lower shelf, squat. Repeat two to three times to work your calves, thighs, glutes, and abs.
3) Reach for items high on shelves & hold for 10 seconds. Repeat this five times. If you feel self-conscious, pretend you can't decide whether to buy the product. Stretching on your toes with your arms above your head strengthens the legs, back, arms, and also improves balance.
Three simple ways to increase your daily activity while getting your errands done!
For those who "have no time to exercise," next time you go to Jewel Osco you can get some in! Here's how:
1) Carry a basket as you shop. After your groceries are bagged, carry them to your car. A gallon of milk almost weighs 10lbs!
2) When reaching for an item on a lower shelf, squat. Repeat two to three times to work your calves, thighs, glutes, and abs.
3) Reach for items high on shelves & hold for 10 seconds. Repeat this five times. If you feel self-conscious, pretend you can't decide whether to buy the product. Stretching on your toes with your arms above your head strengthens the legs, back, arms, and also improves balance.
Three simple ways to increase your daily activity while getting your errands done!
Thursday, August 5, 2010
RIO Fitness Chicago® Tip:
Are you or someone you know trying to quit smoking? Here's ten tips to help you through the first two weeks:
1. Get rid of all cigarettes! When temptation is around you'll succomb.
2. Put away all ashtrays and any other smoking-related objects.
3. Ask people you live with not to smoke in your presence for 2 weeks.
4. Spend as much time as possible with nonsmokers.
5. Keep busy, especially at night and on weekends.
6. Spend free time in places that nix smoking, such as stores, libraries, and theaters.
7. Drink plenty of fluids.
8. Use healthy alternatives to cigarettes: Sip ice water, chew sugarless gum, rinse your mouth with mouthwash, brush your teeth, snack on high-fiber, low-calorie foods (apples, oranges, whole-wheat pretzels). Don't substitute high-sugar snacks for cigarettes.
9. Begin regular activity, such as walking. If you already exercise, spend 10% more time doing it.
10. If you have withdrawal symptoms:
-Remind yourself why you're doing this.
-Remind yourself that this discomfort is only a tiny fraction of the discomfort you'll likely have if you keep smoking (painful diseases, surgery, chemotherapy).
-Do some deep breathing.
-Practice another relaxation technique (slow stretching, visualizing yourself in a favorite, soothing place).
-Take a walk. When you have a craving, even 5 to 10 minutes can get you past it.
-Coach and encourage yourself: You can be free of this unhealthy, expensive, messy habit and become a nonsmoker!
Are you or someone you know trying to quit smoking? Here's ten tips to help you through the first two weeks:
1. Get rid of all cigarettes! When temptation is around you'll succomb.
2. Put away all ashtrays and any other smoking-related objects.
3. Ask people you live with not to smoke in your presence for 2 weeks.
4. Spend as much time as possible with nonsmokers.
5. Keep busy, especially at night and on weekends.
6. Spend free time in places that nix smoking, such as stores, libraries, and theaters.
7. Drink plenty of fluids.
8. Use healthy alternatives to cigarettes: Sip ice water, chew sugarless gum, rinse your mouth with mouthwash, brush your teeth, snack on high-fiber, low-calorie foods (apples, oranges, whole-wheat pretzels). Don't substitute high-sugar snacks for cigarettes.
9. Begin regular activity, such as walking. If you already exercise, spend 10% more time doing it.
10. If you have withdrawal symptoms:
-Remind yourself why you're doing this.
-Remind yourself that this discomfort is only a tiny fraction of the discomfort you'll likely have if you keep smoking (painful diseases, surgery, chemotherapy).
-Do some deep breathing.
-Practice another relaxation technique (slow stretching, visualizing yourself in a favorite, soothing place).
-Take a walk. When you have a craving, even 5 to 10 minutes can get you past it.
-Coach and encourage yourself: You can be free of this unhealthy, expensive, messy habit and become a nonsmoker!
Wednesday, August 4, 2010
RIO Fitness Chicago® Tip:
Eating healthier just means making smarter choices. Which means if you have to have a treat, make it a SMALL portion. You can eat healthy anywhere! Even places like McDonalds. All you have to do is cut out the unnecessary extras like the bread/cheese/cream/oil/dressing that really add up the calories/fat/sodium/sugar.
Some smarter choice examples:
Wendy's Spicy Chicken Sandwich (600cal) by throwing out the bun & ordering it without mayo, you bring it down to approx 250cal.
When eating Italian, skip all cream based dishes and stick with marinara and no extra cheese on your pasta.
Always have your entree grilled instead of breaded & fried.
Sub out all fried side dishes like fries for fresh fruit or veggies.
Sub out soda for water.
Just by making these simple smarter choices you'll start to see a difference in how you look & feel. Especially, if combined with regular exercise.
Eating healthier just means making smarter choices. Which means if you have to have a treat, make it a SMALL portion. You can eat healthy anywhere! Even places like McDonalds. All you have to do is cut out the unnecessary extras like the bread/cheese/cream/oil/dressing that really add up the calories/fat/sodium/sugar.
Some smarter choice examples:
Wendy's Spicy Chicken Sandwich (600cal) by throwing out the bun & ordering it without mayo, you bring it down to approx 250cal.
When eating Italian, skip all cream based dishes and stick with marinara and no extra cheese on your pasta.
Always have your entree grilled instead of breaded & fried.
Sub out all fried side dishes like fries for fresh fruit or veggies.
Sub out soda for water.
Just by making these simple smarter choices you'll start to see a difference in how you look & feel. Especially, if combined with regular exercise.
Tuesday, August 3, 2010
RIO Fitness Chicago® Tip:
If you're an expecting Mom or know somebody who is, there are things you can do right now to quickly bounce back to pre-baby shape once you've delivered.
First, exercise during the pregnancy. There are just some precautions you need to take: don't keep your heart rate above 140 for a long period of time so your internal core temp doesn't get too warm, do not lay on your back, do not stand for prolong periods so blood does not pool near the womb, and nothing involving jumping or uneven surfaces.
Next is nutrition. Though you may crave a pizza with meatballs & twinkie toppings, you need to still watch what you're eating. Stay within the daily required calories as recommed by your physician. Eat fruits/veggies instead of saturated/trans fat loaded treats. Find lean sources of protein (white meat, unsalted/raw nuts, beans). Just some simple steps you can do to drop that baby weight.
If you're an expecting Mom or know somebody who is, there are things you can do right now to quickly bounce back to pre-baby shape once you've delivered.
First, exercise during the pregnancy. There are just some precautions you need to take: don't keep your heart rate above 140 for a long period of time so your internal core temp doesn't get too warm, do not lay on your back, do not stand for prolong periods so blood does not pool near the womb, and nothing involving jumping or uneven surfaces.
Next is nutrition. Though you may crave a pizza with meatballs & twinkie toppings, you need to still watch what you're eating. Stay within the daily required calories as recommed by your physician. Eat fruits/veggies instead of saturated/trans fat loaded treats. Find lean sources of protein (white meat, unsalted/raw nuts, beans). Just some simple steps you can do to drop that baby weight.
Monday, August 2, 2010
RIO Fitness Chicago® Tip:
Do you know what your body fat percentage is? You should know, because the higher the % the more at risk you are for heart disease, stroke, diabetes, and cancer.Males 18-35yrs old should be between 12-14%; 35-50yrs old 14-16%. Females 18-35yrs should be between 18-20%; 35-50yrs old 20-22%. You can be lower than these percentages, these ranges are just where you should be to be healthy. Have a qualified health & fitness professional calculate your body fat % today!
Do you know what your body fat percentage is? You should know, because the higher the % the more at risk you are for heart disease, stroke, diabetes, and cancer.Males 18-35yrs old should be between 12-14%; 35-50yrs old 14-16%. Females 18-35yrs should be between 18-20%; 35-50yrs old 20-22%. You can be lower than these percentages, these ranges are just where you should be to be healthy. Have a qualified health & fitness professional calculate your body fat % today!
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