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Women Only Fitness Class- Bikini Butt Boot Camp- Starts this Tuesday!

$75.00 for 8 classes- Tuesday and Thurday Mornings in May - 5:30 am - 6:20 am

Registar and make appt. for beginning body comp.

You will need a exercise band-preferably medium resistance and yoga mat or towel,water and appropriate clothing for outdoor activity.

Questions? Email me asap at bodicop@aol.com

Back Pain?

Lack of exercise and weak muscles can bring on back trouble—but so can exercising the wrong way. Some simple know-how can help you prevent trouble.

A frequent source of back pain is muscle strain and the spasms that ensue. Here's how it can happen: Maybe you carry a few extra pounds around your waist. Maybe your back muscles are a bit out of shape. Other things that can bring it on or aggravate the situation are poor posture, leaning closely over your desk, lifting or carrying heavy items improperly, or making intense twisting movements with your back.

When your muscles get strained, they can go into spasm, which causes intense back pain. In fact, that's your body's way of protecting itself—trying to make you rest the injured muscles. Sometimes, tendons (the strings that connect muscles to your spine) or ligaments (the strings that connect the segments of your spine) become inflamed, too.

While strains are the most simple culprit in back pain, there are many more: arthritis, sciatica (a pinched nerve), osteoporosis, herniated disc, and others. If you are experiencing back pain, consult with your trusted medical professional to get a complete diagnosis and recommendations.

Prevention

 Prevention is always the easiest approach! Here are ways to help:

If you're overweight, keep up your regular fitness routine. Fewer pounds means less strain on your back muscles.

Focus on building your overall body strength. At times, your back may pick up the slack from other muscles that aren't doing their jobs: your leg muscles, arm muscles, or especially your abs. Weak abs can let your spine sway backwards, pulling lower back muscles.

Build your back muscles, too. If you are under treatment for back injuries, consult your medical professional to determine what exercise is safe and effective for you.

Quick back movements and "cold" muscles are a poor combination! Take the time to stretch slowly and gradually—forward, backwards, and to each side.

Check your body mechanics. If you do any weight lifting—or just ordinary and carrying—bend your knees first, and lift using leg power. Keep your back straight. If the load is too heavy, get help. If you have to move a heavy load, always choose pushing over pulling.

Practice good posture. This is important when you're standing, sitting, or working out. Your back should be straight, shoulders back, abs and buttocks.

 

 

 

 

General Advice: Hold stretches for about six seconds, release for six. Repeat five times, two or three times a day.

 

Stretch #1

1. Lie on your back
2. Press knees into chest, holding your shinbones with your hands.
3. Release and repeat.

Stretch #2

1. Lie on your back with arms stretched out, perpendicular to your body.
2. While turning your head to look at your right hand, pull your right knee close to your chest and try to touch it to the ground on the left side of your body.
3. Repeat on left side.

Stretch #3

1. Rest on hands and knees.
2. Dip your back, keeping head up and chin out.
3. Arch your back, pulling chin to chest.
4. Repeat.

Water Basics

Water is one of the most essential components of the human body. Water regulates the body's temperature, cushions and protects vital organs, and aids the digestive system. Water not only composes 75 percent of all muscle tissue and about 10 percent of fatty tissue, it also acts within each cell to transport nutrients and dispel waste. And, because water composes more than half of the human body, it is impossible to sustain life for more than a week without it.

Water Loss

Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. In 2004 the Food and Nutrition Board released new dietary reference intakes for water. It is recommended that women consume 2.7 liters (91 oz) daily and men consume 3.7 liters (125 oz) through various beverages (80%) or in food (20%). Active individuals need even more, particularly if they're exercising in hot weather. This is especially important during the 24 hours prior to vigorous exercise. You can meet your body's water needs over the course of a day through a variety of fluids and foods including juices, soda, smoothies, tea, lemonade, soups, fruits and vegetables.

In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.

Dehydration

For regular exercisers maintaining a constant supply of water in the body is essential to performance. Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

In a dehydrated state the body is unable to cool itself efficiently, leading to heat exhaustion and possibly heat stroke. Without an adequate supply of water the body will lack energy and muscles may develop cramps.

To prevent dehydration, exercisers must drink before, during and after the workout.

Fluid Balance and Replenishment

It is important to drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration. It is important to drink more than thirst demands and to continue to drink throughout the day. One way to check your hydration level is to monitor your urine. It should be plentiful and pale yellow unless you are taking supplements, which will darken the color for several hours after consumption.

During exercise, water is the best fluid replenisher for most individuals, although sports drinks help replace lost electrolytes during highintensity exercise exceeding 45 to 60 minutes. Individuals who sweat profusely during exercise and whose sweat contains a high amount of sodium (you may notice salt stains/rings on your athletic wear) should choose sports drinks and ensure that their diet contains adequate sodium to prevent hyponatremia (water intoxication). Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does NOT compromise exercise performance or hydration status. However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.

It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!

Hydration Hints

• • Drink 17-20 ounces of water two to three hours before the start of exercise.
• • Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
• • Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
• • Drink an additional 8 ounces of fluid within 30 minutes after exercising.
• • Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink.

Gently worn competition suits are for sale

8- 2 pieces are available-prices range from $285-550-please call or email for details and photos

Please email me for more sizes/style and colors

Fit Girls, Volume 1 NOW AVAILABLE!

Click here to buy your copy now!

 

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Articles

Staying Fit Through The Holidays

With Holidays around the corner, this is the time to plan your attack of maintaining your fitness and sanity through this time of year.

Read More...

Which Sweeteners Are Safe?

The Center for Science in the Public Interest published a report on sweeteners in May 2004.

Click here for the summary

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Recipes

Enjoy some of Liane's most popular and tastey recipes.

• Crock Pot Chicken - NEW RECIPE!
• Easy Egg Bake - NEW RECIPE!
• Seiwald Pancake
• Strawberry Cheesecake Shake
• Pronana Cream Pie Shake
• Mocha Prochino

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Featured Body Part

Shoulders... Delts... Caps...

Whatever you refer to them as, they are what defines the upper body. The Delts create a foundation for a strong looking body and the illusion of a narrow waist. Nothing fills out a tighty whitey tank top like capped shoulders.

Click here for your workout