Stacie Venagro Fitness Tips

By: Stacie VenagroFitness TipsFITNESS TIPS

By Stacie Venagro - 2017 World Miss Fitness America Pro Welcome fall! I don’t know about you, but Taking care of our mental and physical I’m looking forward health is more important than ever. Most to cooler weather, sweaters, apple people who know me or have read my previous articles know that my stance on tness isn’t just to look good. I believe picking, and pumpexercise is for everyone no matter one’s kin everything! It’s goal. No, you don’t need to lose weight, also the best time to savor the time you don’t need to be a bodybuilder. If you do want these things then great, but I understand that not everyone has the spent outdoors besame goal. Exercise releases endorphins, fore colder weather strengthens our immunity, potentially protects us from bone density comes. If you haven’t loss, and so much more. I ask when you read my articles or any other tness information you keep in mind that you can always tailor it to t already it’s a great time to focus your fitness routine a couple of times a week getting out of the house. New your goals and lifestyle. Exercise is so versatile that there’s something England is well known for beautiful fall scenery, so why not get out and discover something new. for everyone; you just need to experiment to nd what it is you enjoy.

In this article, I’m going to give you my tips on how to strength train Exercise doesn’t have to monotonous, there are plenty of great places to hike locally. There’s a wonderful book called Weekend Hikes in Rhode Island by Ken Weber that I was introduced to awhile back. He does without a gym. Gyms may still be closed or you may not feel comfortable venturing out to them just yet and that’s ok. No matter what, you can make it work for you. an excellent job of breaking down each destination with detailed directions, approximate walking time, and the distance. A couple that are great for fall are Napatree Point and Browning Mill Pond- Roaring Brook. These are just a couple of the many that are close by. Always be safe when hiking new areas and do your I’ve mentioned this more times than I could ever count, but let me be very clear, li ing weights does not make you “bulky.” Do you hear that? I’ll say it again just in case. Li ing weights does not make you look like research prior to heading out. As always never hike close to dark. If hiking new areas isn’t your thing take Arnold Schwarzenegger! Building a voluminous muscle mass takes a a walk or run in your neighborhood or local park. very intentional approach, especially for women. Generally speaking, women don’t start li ing weights and immediately get big. Testosterone Get your family involved in fitness! If you don’t have children take the dogs along with you. Children love to get outside and explore nature. There’s plenty to explore to stimulate the mind and get some physical plays a large role in building muscle mass, so that makes it even more di cult for women. Is it possible? Absolutely! I’m sure you’ve seen many women bodybuilders, but they are not doing your regular strength traiactivity in. When you’re having fun exercise doesn’t feel like a task. Most dogs are always up for a walk, ning routine. I hope I cleared that up. Moving on, what I’d like to go over you can train them to run while you’re training g yourself. Alternate between jogging and walking in 30 second intervals to start off and work your way up from there. Bring water for you and your pet to keep everyone hydrated. is how to have a healthy overall strength training routine to build lean muscle and burn excess fat. Whether or not you lose weight is dependent upon your nutrition. Regardless of your weight goals, be sure to eat a balanced diet to repair muscles a er workouts and keep your energy up.

How many calories from protein, carbohydrates, and fat di ers for each Enjoy the beginning of this beautiful season and stay motivated. Just because it’s getting cooler out doesn’t individual, so consult a dietitian or certi ed nutritionist for your speci c mean that it’s not a good time to start working out. Anytime is a great time to start! intake. You can also use apps like “My tnesspal,” but keep in mind that it may not be 100% accurate. Go by what feels right for you and your body. Stacie Venagro Fitness is located at 161 Macklin Street in Cranston. Always keep in mind that not eating enough will cause problems with muscle repair and could potentially lead to muscle loss.

So, you can’t go to the gym and don’t know what to do at home. Maybe you do have a solid routine, but you’re looking for something a little di erent. 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 own body weight is also just as e ective, as long as you’re executing the exercises with proper form. Form is always important, so if you’re unsure about a speci c exercise, look it up. Improper form can lead to injury and deems it very ine ective. If you value your time, then be sure to plan your workout in advance, which includes knowing the proper way to execute each exercise. I will include a strength training routine at the end of this article. You can use this however you like. You can add these to your existing workouts or you can follow it straight through. Ideally, you should be doing some form of strength training at least 3x weekly. It can be mixed with cardio, done alone, or part a HIIT routine.

Take a look around your house and just think about what you could 46 ShopInRIuse to substitute 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 hard oor or some carpets can be used to make forward lunges more challenging. is will engage more of your core muscles while trying to stabilize yourself. Use a heavy book while performing core exercises. Instead of twists with a weight, use a book. If you have a sturdy rope, tie it to a tree and preform rows, rear ies, bicep curl pull ups, basically any TRX exercise. I would wear gloves for this one. Rope can be very rough and potentially cut your skin. Body weight exercises require no equipment and are very effective at building muscle. Just to list a few examples, there are push ups, tricep dips, squats, plie squats, lunges, step ups, stair running, burpees, leg li s, butter y kicks, and so many others. Fitness Blender on YouTube has hundreds of free workouts with and without equipment. You could even just follow along with a warm up and/or cool down if you already have your own workout. ere are many others as well, just type in the search bar “workout at home, no equipment.” I hope this encourages you to get a workout in. No matter what’s happening in our lives or all around us, only we can control our own responses. So drop the excuses and do this for yourself. You are worth it, you deserve to feel healthy and happy. When you do get into your routine, maybe you’ll encourage someone else to do the same! Let’s be examples and work together to be happier and healthier. AT HOME WORKOUT

• Alternating lunges • Dead lifts using water bottles or cans. • Weighted squats holding a book or weight • Tricep dips • Wall pushups or chair pushups • Mountain climbers using paper plates • Plank hold with or without paper plates • Russian twists holding a can/book/weight • Butterfly kicks • 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!