The Importance of Strength Training for Women Part 2

I have had the privilege and honor of knowing one of the BEST , Personnel Fitness Instructors in the business Ms.Diane Malchan. I remembered  the first time I saw her in action ,it was at the Arima Tennis Club Gym. Those days we used to pay,correct me if I'm wrong $10.00 or something weird like that per class!!! This is for you guys to have an idea of how many years ago that was! I was in awe of her strength , agility ,energy and that fierce attitude.Anyways, I was totally struggling to keep up in her class (bare in mind it was a high impact aerobic class) . That was the start of my love affair with aerobics, thanks D! Diane inspired me to stay consistent and I have after so many years. That's a testament to her leadership skills , Diane has developed her love for fitness into a thriving business she's an entrepreneur  a devote Christian  and a truly awesome role model.

I had the opportunity to reach out to her to get some advice with regards to the topic at hand. She shared with me some tips, especially for those of us who only likes aerobic/cardio activities.

Here you go!!!

Make your Work-Out Fun!!!!

"This works for most of my clients that dislikes weight training. Making working out feel less like, well work is pretty simple if you implement a few strategies. I make sure I never hit the gym without-some music. In addition to motivating to get into the zone, listening to music keeps you entertained. You can easily get lost in some of your favorite songs , distracting you from the hard work you're doing. Think about it - if pumping some tunes can make a person do an hour aerobics! Also changing up the programs so boredom will not step in. Track your progress nothing can be more satisfying than success. While taking progress pictures or writing down , it can be rewarding when you watch your body transform. " Diane Malchan Certified Personal Instructor .

Diane's 10 tips to Increase your Workout and Staying Motivated:

1. Think about the benefits 
2. Make friends at the gym
3. Reward your efforts with a nice out-fit
4. Take it outdoors 
5. Variety Training helps
6. Find a gym buddy 
7. Get a personal trainer 
8. Work with a nutritionist 
9. Start an exercise contest 
10.  Make it fun

Feel free to follow her via a Facebook page :

 https://www.facebook.com/Get-Personal-Diane-Malchan-all-round-Certified-Fitness-Instructor-423251967834224/

The Importance of Aerobic Activities for a Healthy Lifestyle

It will be a disservice for me to do this blog and not highlight one of my deepest passions, which is aerobics. I've been involved with this activity for most of my life, it never gets old or boring it's always fresh and keeps me interested. Yes , I love the pump!!! In addition, it's extremely therapeutic believe me ! If you're stressed , attend a class give it your all and you'll feel so rejuvenated after. I don't like missing a class if I do there must be some sort of emergency! And of course, these days I'm studying so that's a valid reason for me to miss a session or two. If I'm looking for a gym the utmost criteria is the aerobics classes  if there is none , I can't go to that gym, not at all!! I will rather take a run up Chancellor! 

What makes a class good for me is;

• The instructor
• The music 
• The routines 
• Structure 
• Intensity 
• Energy 

What is Aerobic Exercise ?

Simply put, aerobic exercise is also known as cardio exercise. This is because it works out your cardiovascular system, that being your heart and lungs. This kind of exercise includes things like dance,spinning, jogging, running ,swimming and other such activities.

Benefits of Aerobics:

• Mental Benefits- One of the things that you may not have known about aerobic exercise is that it can greatly affect your mental health. Regular exercise can actually be quite an effective tool when it comes to curing anxiety or depression. Studies have shown that this has something to do with a phenomenon that is call the runner’s high. The runner’s high is a feeling of elation and happiness that people get after having exercised for a prolonged period of time. It is shown that aerobic exercise causes the brain to release chemicals called dopamine. Dopamine plus a few other brain chemicals are feel-happy chemicals.

• Controlling your weight-  It is shown that aerobic exercise is one of the most effective ways of controlling your weight. In fact, it may be the very best way to lose weight. daily aerobic exercise at a slightly increased heart rate or energy exertion level, for a period of 30 to 60 minutes per day, will burn a significant amount of calories.

• It can help reduce high blood pressure- High blood pressure is most often caused by a weak heart. A weak heart has to pump and work much harder to deliver the same amount of blood around your body when compared to a stronger heart. Over time aerobic exercise will strengthen your heart. After all the heart is a muscle, therefore doing aerobic activities will train that muscle. Just like with any other muscle, the more you train it, the stronger it becomes.

• Use oxygen more efficiently -Doing aerobic exercise on a daily basis will help your body increase its efficiency in terms of oxygen use, thus making your heart and lungs work less.

• Increases Your Metabolism- The next reason as to why you should do aerobic workouts on a daily basis is because it will help to increase your metabolism or metabolic rate.

• Strengthens your Immune System-It is shown that regular aerobic exercise helps to reduce the risk of contracting viral illnesses like the flu, plus it helps to reduce bacterial infections as well.

• Lower the Risk of Breast Cancer- A really great thing about aerobic exercise that you may not have known about is that it can reduce the risk of developing breast cancer. Women who are at a high risk of developing breast cancer usually have a high level of estrogen-sensitive tissue in the breast.

• Fighting Diabetes -Regular exercise helps keep you mobile and helps your body process sugars better, thus reducing the need for insulin or other diabetes medication.

I would love to know what type of cardio activities you guys enjoy!!!

Check out this video : 

The Importance of Strength Training for Women

I have been a involved in some sort of exercise for all of adult life. I am obsessed with any aerobic activity (bordering addicted)  . I enjoy going to the gym and doing a high impact aerobic class! Anyone who knows me gets that! I get so annoyed if I go to the gym and a class is canceled and I am forced to go out on the floor and do  strength training !!!  HATE is too much of a strong word but I totally dislike it , in my opinion its boring  and tedious!!

As a practical person I needed to get some valid information to persuade me to leave the aerobic class and get out on the floor.

Here's what I've learnt:

• Strength training is a key component of overall health and fitness and it provides an important balance to aerobic workouts.

• Muscle mass diminishes with age. You can counteract this loss through strength training. The percentage of fat on your body increases as you get older if you don’t do anything to replace the lean muscle you lose. Strength training helps preserve and enhance your muscle mass, regardless of your age.

• A regular strength training program helps you increase lean body mass and burn calories more efficiently, which can result in healthy weight loss.

• Because of hormonal changes that women experience as they get older, they naturally lose bone density, putting them at increased risk for developing osteoporosis. Routinely lifting weights slows bone deterioration and can help your bones grow stronger, help you maintain strength, and reduce your chance of developing — or slow the effects of — osteoporosis.

• When you build muscle, you help protect your joints from injury and increase your balance and coordination. This becomes increasingly important to help you maintain your independence as you age.

Check out this video :

8 mins to FLAT ABS challenge

This post is especially for my girls guys feel free to join us.. I want to challenge you guys to an 8 mins abdominal work-out every morning before breakfast for 30 days. Let's all start tomorrow..

We will doing the following: