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F i t nFITNESS e s s T i pTIPS s By: Stacie Venagro
2017 World Miss Fitness America Pro
By Stacie Venagro - 2017 World Miss Fitness America Pro
Welcome fall! I don’t knowcare about you, but and physical Taking of our mental health more important than ever. Most I’m islooking forward people know me or have read my to who cooler weathprevious articles know that my stance on er, isn’t sweaters, apple fitness just to look good. I believe picking, pumpexercise is forand everyone no matter one’s goal. you don’t needIt’s to lose weight, kinNo,everything! you don’t need to be a bodybuilder. If also the best time you do want these things then great, but savor that thenottime I to understand everyone has the same goal. outdoors Exercise releases spent be- endorphins, strengthens our immunity, potentially protects us from fore colder weatherbone density loss, and so much more. I ask when you read my articles or any other comes. If you haven’t fitness information you keep in mind that you can always tailor it to fit already it’sand a great time to focus fitness routine a couple of times a week getting out of the house. New your goals lifestyle. Exercise is so your versatile that there’s something for everyone; you just need to experiment to find what it is you enjoy. England is well known for beautiful fall scenery, so why not get out and discover something new.
In this article, I’m going to give you my tips on how to strength train without a gym. Gyms may still be closed or you may not feel comfortable Exercise doesn’t have to monotonous, there are plenty of great places to hike locally. There’s a wonderful venturing out to them just yet and that’s ok. No matter what, you can hard floor or some carpetstocan be usedback. to make forward book called Hikes in Rhode Island by Ken Weber that I was introduced awhile He doeslunges make it work Weekend for you. more challenging. This will engage more of your core muscles an excellent job of breaking down each destination with detailedwhile directions, walking time,book and while trying to approximate stabilize yourself. Use a heavy I’vedistance. mentioned A this more times could for ever fall count, let me be Point the couple that than are Igreat arebutNapatree and Browning Mill Instead Pond- ofRoaring Brook. performing core exercises. twists with a weight, use very clear, lifting weights does not make you “bulky.” Do you hear that? you have a sturdy rope, tie it to a tree preform These justjusta in couple of the manydoes that by. like Always abebook. safeIf when hiking new areas and do and your I’ll say are it again case. Lifting weights notare makeclose you look rows, rear flies, bicep curl pull ups, basically any TRX exercise. research prior to heading out.a As always never closea to dark. If hiking new areas isn’t your thing take Arnold Schwarzenegger! Building voluminous muscle hike mass takes I would wear gloves for this one. Rope can be very rough and approach, especially for women. Generally a very walkintentional or run in your neighborhood or local park. speaking, potentially cut your skin. women don’t start lifting weights and immediately get big. Testosterone plays a large role ininvolved building muscle mass, If so that even more Body weight exercises require equipment and are Get your family in fitness! you makes don’tithave children take the dogs along withnoyou. Children lovevery efdifficult for women. Is it possible? Absolutely! I’m sure you’ve seen many fective at building muscle. Just to get list asome few examples, there are towomen get outside and explore nature. There’s plenty to explore to stimulate the mind and physical bodybuilders, but they are not doing your regular strength traipush ups, tricep dips, squats, plie squats, lunges, step ups, stair ning routine. I hope I you’re cleared that up. Moving on, what I’ddoesn’t like to gofeel over like arunning, activity in. When having fun exercise task. Most dogs arebutterfly alwayskicks, up for a walk, burpees, leg lifts, and so many others. is how to have a healthy overall strength training routine to build lean Alternate you can train them to run while you’re training g yourself. between jogginghasand walking in 30 Fitness Blender on YouTube hundreds of free workouts muscle and burn excess fat. Whether or not you lose weight is dependent with and without equipment. You could even just follow along second intervals to start off and work your way up from there. Bring water for you and your pet to keep upon your nutrition. Regardless of your weight goals, be sure to eat a with a warm up and/or cool down if you already have your everyone hydrated. balanced diet to repair muscles after workouts and keep your energy up. own workout. There are many others as well, just type in the How many calories from protein, carbohydrates, and fat differs for each search bar “workout at home, no equipment.” individual, so consult a dietitian certified nutritionist for your Enjoy the beginning of thisorbeautiful season and stayspecific motivated. Just because it’s getting cooler out doesn’t intake.that You can “Myfitnesspal, but keep inout. mindAnytime that it thistime encourages you to get a workout in. No matter mean it’salso notuse a apps goodliketime to start” working isI ahope great to start! may not be 100% accurate. Go by what feels right for you and your body. what’s happening in our lives or all around us, only we can AlwaysVenagro keep in mind thatisnot eating at enough will cause problems with Stacie Fitness located control our own responses. So drop the excuses and do this muscle repair and could potentially lead to muscle loss. for yourself. You are worth it, you deserve to feel healthy and 161 Macklin Street in Cranston. happy. When you do get into your routine, maybe you’ll enSo, you can’t go to the gym and don’t know what to do at home. Maybe courage someone else to do the same! Let’s be examples and you do have a solid routine, but you’re looking for something a little work together to be happier and healthier. different. Either way, there’s always room to learn more! Investing in a kettlebell, a set of dumbbells, or resistance bands at a challenging weight to start with is most likely worth the investment. You do not have to buy every single piece of equipment out there, keep it simple. If that doesn’t work then there are plenty of household items you can use. Using your • Alternating lunges own body weight is also just as effective, as long as you’re executing the • Dead lifts using water bottles or cans. exercises with proper form. Form is always important, so if you’re unsure • Weighted squats holding a book or weight about a specific exercise, look it up. Improper form can lead to injury and deems it very ineffective. If you value your time, then be sure to • Tricep dips plan your workout in advance, which includes knowing the proper way • Wall pushups or chair pushups to execute each exercise. I will include a strength training routine at the • Mountain climbers using paper plates end of this article. You can use this however you like. You can add these • Plank hold with or without paper plates to your existing workouts or you can follow it straight through. Ideally, • Russian twists holding a can/book/weight you should be doing some form of strength training at least 3x weekly. It • Butterfly kicks can be mixed with cardio, done alone, or part a HIIT routine.
AT HOME WORKOUT
Take a look around your house and just think about what you could a dumbbell. Choose something that you can hold onto securely such as canned goods, water bottles, things like that. A sturdy chair up against a wall is great for tricep dips, incline pushups, and incline mountain climbers. If your chairs are low enough, where you can squat down to sit, you can use this for assisted squats. Paper plates on a
use to substitute 46 ShopInRI
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Chest flies weights or water bottles Table top kick backs (hands and knees on the floor creating a table top position and kick back one leg at a time squeezing your glutes) 30 seconds each side! Shop In RI 27
