Metabolism Boosters!

Our metabolism is responsible for using 60% of the calories that we take in with the remainder being used or burnt by our movements such as the exercise that we do. A high metabolism is where calories are burnt by the body at a higher or faster rate than normal and less fat is stored.
In contrast a low metabolism is where the body burns calories at a lower or slower rate than usual and more fat is stored, this generally means that people with a slow metabolism put weight on faster where as people with a high metabolism may eat and eat and eat yet never put on any weight.
Here are some Metabolism boosting foods:
Metabolism boosting foods for breakfast
■Milk
■Oatmeal
■Wholegrain cereal
   Metabolism boosting drinks
■Coffee
■Green Tea
■Water


Metabolism boosting foods - Meats and Fish
■Beef
■Chicken
■Pork
■Salmon
   ■Sardines
■Tuna
■Turkey

Other foods that speed up metabolism
■Almonds(raw)
■Apples
■Asparagus
■Beans
■Berries
■Blueberries
■Cabbage
■Canola Oil
■Carrots
■Cayenne Peppers
■Celery
■Cucumber
■Curry
■Eggs
■Garlic
   ■Grapefruits
■Habanero Peppers
■Jalapeno Peppers
■Lemons
■Limes
■Oats
■Olive Oil
■Oranges
■Peanut Butter
■Spinach
■Sprouts
■Tomatoes
■Whey Protein - For more information on protein rich foods please visit http://www.protein-rich-foods-list.com/
■Whole grains
■Yoghurt

COMPUND SETS, GET HUGE!

Compound Sets-The execution of two sets, back to back, which target the same muscle group.  The first exercise in a pre exhaustion compound set is always some type of isolation movement followed by a compound multi-joint movement. For example: Flat dumbbell flies followed by a flat dumbbell press. Get big gains from this but don’t do them every workout. Your body is going to be very sore…try it out 3 sets with 6 diff exercises one muscle group!

Why Should I Exercise?

What does working out and or fitness mean to you? Is it something you just do because your suppose to? Because you think 20 min on a treadmill and a set of machines three times a week will help you lose that 60 lbs? Lets get real here people, real goals require real work. Doing a Yoga, or kickboxing class once a week is all good and well but its not going to get you where you most likely want to be. Working out has tons of real effects on you other than, self esteem, good attitude, positive mind set, confidence, and pride.

1.      Exercise improves your mood. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression.

2.       Exercise combats chronic diseases.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket. Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or "good," cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries. And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer.

3.       Exercise helps you manage your weight.

Want to drop those excess pounds? Trade some couch time for walking or other physical activities. This one's a no-brainer. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn — and the easier it is to keep your weight under control. You don't even need to set aside major chunks of time for working out. Take the stairs instead of the elevator. Walk during your lunch break. Do jumping jacks during commercials. Better yet, turn off the TV and take a brisk walk. Dedicated workouts are great, but physical activity you accumulate throughout the day helps you burn calories, too.

Make it a point to get out at some point this weekend and really get your butt into gear, see how deconditioned or strong you are compared to what you thought. If you have any questions or concerns advice is always free, if you would like to set up an appt with me the initial visit is as well we can discuss my competitive rates from there. Have a great weekend!

PLANK WITH A ROW

Awesome Ab,Shoulder, and Back exercise but extremely difficult to do. If your a beginner this move is not for you. I have 20 lbs on the cable machine but if your starting I suggest you try with a band or the lightest your machine will go. You want your butt and back to be in a straight line and your toes planted. The key is to keep your back as straight as possible and pull the handle straight back towards your hip. I like to go under my belly button to feel it more but do what feels good for you. I did 12 each side 3 sets, but again do what works for you. Try it out amazing exercise you will def feel the next day. Also when rowing try to suck in your abs tight. Hope you like it, enjoy!

Good morning and Happy Monday

Good morning Everyone! Its a monday which means blahhhhhhhhh....If your anything like me working out was the last thing on your mind during the weekend and the first thing on your mind this morning. You ate bad, had some drinks with friends, and slept in...which is all completely fine! Monday is a the oppurtunity to re-boot the workout routine and possibly reset some goals. Summer is in full effect are you meeting the goals you already have in place? Is that bikini fitting good or are you un satisfied with your current regime. Start this week out with a multijoint workout.

* Alternating Lunge with a Bicep Curl
* Chest press with feet 6 inches in the air
*Squat with a Back Row
* Bicep curl to Reverse Curl
*Tricep Kick back to Dips
*Shoulder circles 30 sec each direction

-Weighted Crunches
-Flutter kicks
-Plank 30 sec
-Side Bends

Finish up with about 20-30 Min cardio. You should be doing 4-5 sets and 15-20 reps with 30 rest in between. This is gonna kick you into high fat burning mode and get you the results you desire. If you have any questions please email me at jenkfitlife@yahoo.com. I am local to Berks county and would love to set up an appt with you! Enjoy your day!

Hello there!

Good morning, afternoon, or evening! Thanks for checking out my page. Its a work in progress and should be up and running soon. I plan on posting workouts, answering questions, and even posting some video workouts on this blog daily and weekly. Thank you for your patience with the site and look forward to seeing you follow! Have a great day   :)

-Jen