2 Inspire Health & Fitness Magazine #1 - September 2019

From Baby Steps to Bodybuilding Champ With Ann Titone Can Strength Training Help Lower Your Risk of Heart Disease and Diabetes?

Do Men and Women Need Different Diets for Effective Strength Training?

How to Combine Cardio With Weight Training for Maximum Fat Loss Strength Training for Women Checklist 2Inspirenutrition.com September 2019 FREE

Am I Too Old to Start Lifting Weights?

How to Warm Up Before Lifting Weights 9 Weight Training Myths for Women Top 5 Kettlebells Comparison Review How and Why to Use a Foam Roller for Strength Training

Are you ready to be inspired? Then this is the right magazine for you!

No matter where you are on your fitness journey, journe whether your goal is weight loss, reducing run time, increasing strength or justfor Are you ready to be inspired? Then this is the right magazine making you! exercise a regular part of your routine, 2Inspire has all Are ready toeducation, be inspired?

Then this is theand right magazineyou for the you resources, tips, motivation inspiration you! journe whether your No matter where you are on your fitness journey, need!

goalmatter is weight reducing runfitness time,journey, increasing strength or just No whereloss, you are on your whether your journe making exercise a regular part of your routine, 2Inspire has all This ismonth, going to talk aboutincreasing how strength training isn’t goal weightwe’re loss, reducing run time, strength or just the resources, education, tips, motivation and inspiration you just good for toning and muscle building, but2Inspire also for has lowering making exercise a regular part of your routine, all need! the education, tips, motivation inspiration you yourresources, risks of heart disease and diabetes.and While we’re talking need! about strength training, we’ll show you how to warm up before This month, we’re going to talk about how strength training isn’t

lifting weights andgoing give you of the topalso kettlebells.

We’re just good forwe’re toning andto muscle building, but for lowering This month, talka review about how strength training isn’t also going totoning talk about potential age limits for strength training just and muscle but While also forwe’re lowering yourgood risksforof heart disease andbuilding, diabetes. talking and how diets can impactwe’ll training. your risks of heart disease and diabetes. we’re talking about strength training, show youWhile how to warm up before about you how to warm up before We’re lifting strength weights training, and givewe’ll youshow a review of the top kettlebells. lifting weights and give youpotential ahow review of the top fat kettlebells.

Then, we’ll to talk a bit about to age maximize

by We’re also going talk about limits for loss strength training also going to talk about potential age limits for strength combining strength trainingtraining. with cardio and bust ninetraining myths and how diets can impact and how diets can about women andimpact weighttraining. training. We’ll also introduce you to

Are you ready to be inspired? Then this is the right magazine for you!

Then, we’ll talk a bit about how to maximize fatPro, lossAnn

by Titone.

International Federation of Bodybuilding (IFBB)

Then, we’ll talk a bit about howwith to maximize fat loss by combining strength training cardio and nine myths Ann sharesstrength some really simple tips forand making fitness part of combining training with cardio bustbust nine myths about women and weight training.

We’ll also introduce you your daily life.

She also tells us about how she overcame the about women and weight training. We’ll also introduce you to to International Federationof of Bodybuilding (IFBB) Ann Titone.

International Bodybuilding (IFBB) Pro, Ann Titone. odds after a Federation life-threatening head-on collision andPro, became a Ann shares some really simple tips for making fitness part of Ann shares some really simple tips for making fitness part of 5-time Olympia competitor and judge for both the IFBB and yourdaily dailyPhysique life.She Shealso alsotells tells about overcame your life. us us about howhow sheshe overcame the the National Committee (NPC). oddsafter afteraalife-threatening life-threatening head-on collision became odds head-on collision andand became a a 5-time andandjudge for for bothboth the IFBB and and 5-timeOlympia Olympiacompetitor competitor judge the IFBB In life, there is nothing more important National Physique Committee (NPC).

National Physique Committee (NPC). than your health. At

urne whether your No matter where you are on your fitness journey, goal is weight loss, reducing run time, increasing strength or just 2Inspire, we want toregul helpayou manage allrout facets ofnyour health— maki n g exerci s e a r part of your i n e, 2I spi r e has al l all the way from your head to your toes.

In life, there is nothing more important than your health. At 2Inspire, we want to help you manage alln facets of ryour health— tallhetheresources, educat i o n, t i p s, mot i v at i o and i n spi at i o n you Dennis M. Postema way from your head to your toes.

Publisher & Founding Editor need!

Dennis M. Postema Publisher & Founding Editor

In life, there is nothing more important than your health. At 2Inspire, we want to help you manage all facets of your health— all the way from your head to your toes.

Dennis M. Postema Publisher & Founding Editor

P.S. If you haven’t subscribed to 2Inspire yet, what are you .S. If you subscribed to 2Inspireand yet, sign whatup areforyou for?haven’t Visit 2inspirenutrition.com a monthly Pwaiting .S. If you haven’t subscribed to 2Inspire yet, what are you P waiting for?

Visit 2inspirenutrition.com and sign up for a monthly subscription so you can live 2inspire!

Thisubscription s month, we’so you re goiwww.2inspirenutrition.com ng liveto ta2inspire! lk about how strength training isn’t can just good for toninginfo@2inspirenutrition.com and muscle building, but also for lowering your risks of heart disease1 (844)and815-diabetBFITes. While we’re talking about strength training, we’l show you how to warm up before lifting weights and give you a review of the top kettlebells. We’re also going to talk about potential age limits for strength training and how diets can impact training.

waiting for?so Visit and sign up for a monthly subscription you2inspirenutrition.com can live 2inspire!

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Can Strength Training Help Lower Your Risk of Heart Disease and Diabetes?

Individuals with a family history of heart disease and diabetes are usually advised to use exercise as a tool for helping prevent these 2 chronic diseases.

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Typically, focus is placed on aerobic and HIIT exercises, and all the while overlooking strength training, which is a highly beneficial form of exercise when it comes to the prevention of heart disease and diabetes. Let’s take a quick look at why strength training is more effective at lowering risk of heart disease and diabetes than other forms of exercise.

leads to bigger muscles and bigger muscles in turn can store more excess blood sugar than smaller ones. So, the more muscle percentage you have, the more tolerant your body is to sugar, which means the lower your risk of developing diabetes.

Strength Training and Heart Disease

When you engage in any Strength Training and form of moderately intense Diabetes strength training routine, you get your heart rate When performing powerful up and keep it there. This movements during strength causes the heart to work training sessions, the body harder which in turn forces dips into its glycogen it to become healthier and reserves and synthesizes strong enough to handle glucose. The fast twitch the extra pressure. A strong muscles used during healthy heart reduces risk weightlifting rely on this of high blood pressure process in order to meet and unhealthy cholesterol the current energy demand. levels both of which are Therefore, the more hours a risk factors associated week you spend performing with heart disease. What’s strength training exercises, more, strength training the more sugar you burn. has been shown to have This is highly beneficial favorable effects on when it comes to lowering metabolism, muscular risk of diabetes since excess strength, endurance, and blood sugar is one of the psychosocial well-being. primary causes of the illness. These are some of the main factors, which are known to Regular weight training affect heart health. Regular 4

strength training also leads to a leaner body, which in itself means a lower risk of heart disease.

Strength training is a powerful deterrent of diabetes and heart disease.

And the best part is that you no longer have to spend ridiculous hours on this form of exercise to enjoy its risk lowering benefits.

Conducted studies show that as little 1 hour/week of strength training can reduce diabetes risk by up to 12%.

This goes to show that you can keep the intensity and frequency of your strength training routines at a comfortable level to you and still enjoy significant benefits. Additionally, it’s important to note that while strength training on its own reduces diabetes and heart disease risk, combining it with aerobic exercise delivers even better results.

So, simply follow an aerobic and strength training incorporated workout routine regularly and you’ll be well on your way to avoiding diabetes and heart disease.

How to Warm Up Before Lifting Weights

We see it all the time at the gym. Someone will come in, get changed, and start right away trying to lift their max. And they most likely will succeed . . . for now. But what they don’t know is that one day they will come in, do their normal routine and suffer a debilitating injury that can put them out of commission for days, weeks or even forever.

Think of your body like your car. You wouldn’t think of backing it out of the driveway, putting it in drive and pushing the accelerator all the way to the floor would you? Most likely you first drive it around at a lower speed until you get to the highway where you can gradually increase your speed up to the limit or at a safe speed based on driving conditions at the time.

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Cardio First

Then Dynamic Stretching

Start by first doing a few reps of some light cardio exercises to get the blood flowing, increase joint range of motion and activate muscle fibers.

Next move into some dynamic stretching by lifting a lighter amount of weight than what you use in your normal workout. Dynamic stretching lightly works the muscles about to be used through their range of motion. Warm-up the same muscles that you will work in your workout.

A circuit of jumping jacks, squats, lunges, rows and pushups is all you need.

This warms up both the upper and lower body and increases your breathing rate, thus preparing your body for what is to come next.

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normal routine for that muscle group.

The Age Factor Also age makes a difference as far as how long and how much weight you should be lifting during a warmup. If older, instead of trying to lift 50% of your RM, start out doing a set using 25%.

Then gradually increase the weight until you are at the 65% RM. Take it slow and if it takes you longer to warm-up, so what. Listen to your body and let it be your guide. All rushing does is increase your chances for an injury that could end working out for good.

Finish out your workout with some static stretching which is extending a Begin by lifting half of your muscle worked out to its one-rep max (RM) for 6 to maximum range of motion 8 repetitions. If you are not familiar with the term RM, it and holding it there for a is the amount of weight you count of 10 seconds or so. can lift once or for only one Warming up and cooling down will get you to your repetition. It is a standard goal quicker with less used in the strength chances of suffering an training community when injury. lifting weights as to the percentage something is when measured against the RM. Follow that with 3 to 4 reps at 65% RM. Doing it this way you are warming up each muscle right before running it through your

From Baby Steps to Bodybuilding Champ With Ann Titone

Let me introduce you to International Federation of Bodybuilding (IFBB) Pro, Ann Titone. After beating the odds and surviving a head-on collision in high school, Ann went on to become a six-time Figure Pro Champion. She has competed in Olympia five times, placing fourth in 2014.

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Today as co-owner of The Dungeon, Titone Pro Gym, Ann coaches athletes, readying them for the bodybuilding stage. She is a judge for both the IFBB and National Physique Committee (NPC) and sponsors nine IFBB/NPC shows throughout the Midwest. You can find her on AnnTitone.com.

Dennis: As someone who’s struggled through a lot of health issues, there’s a special spot in my heart for people’s stories of perseverance.

Tell me about the accident you were in when you were in high school.

life, which is where they rip off the top of your car and pull you out. I was then ARCH-helicoptered to St. Louis University, where doctors discovered that I had a compoundfractured femur bone, I had dislocated one side of my hip and fractured the other, I had several broken ribs, a punctured lung, a lacerated spleen, and I had broken one side of my jaw and dislocated the other. I was unconscious from the accident and then kept in a medically-induced coma for about two weeks.

Initially, the doctors had the priest come in, then they gathered my parents together and Ann Titone: When I was a told them that I wasn’t 17-year-old high school going to make it through basketball player, I was in the night. If by some a head-on-collision on my slim chance I did make it, way to school. To get me they said I would never out of the car, responders play basketball again and had to use the jaws of would need ongoing

assistance due to the brain trauma.

But my parents have very great faith. My mom spent many, many, many hours in prayer and solitude, and it wasn’t my time to go. I’m here for a reason.

Dennis: God had different plans. That’s great. You’ve said that you don’t remember anything about the accident, do you remember physical therapy? What’s your first memory after waking up?

Ann: I can remember bits and pieces. After the accident, I was in a wheelchair and, thankfully, my parents had just built the house they wanted to live out their retirement in, so it was wheelchair accessible. So a year after they build this accessible house, their 17-year-old daughter comes home in a wheelchair.

In terms of physical progress, I remember trying to get up from the chair, doing flexibility activities, and I get flashes of different things. Like, I can remember sitting in a chair and having shapes in my hand and trying to put a triangle into a triangle hole or a square into a square hole.

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I can also vaguely remember people coming to see me. I was a Bulls fan, and I remember my mom playing the Bulls games in the hospital room continually.

I was big Michael Jordan fan, and I remember my mom whispering in my ear, “Ann Marie, you have to wake up because we have to go get your Jordans. It’s Christmas time. We have to go get your Jordans.”

Dennis: What was the turning point for you? I mean at such a young age going through all that, what was the turning point where you decided to do something as big as going into bodybuilding?

Ann: When my husband, Jack, and I first met and started dating, he was close to 300 pounds with single-digit body fat. He was huge. He was an avid gym-goer whereas I was in decent shape because I was young and I had a pretty good metabolism.

I was inspired to start working out when I met him land I went to New Lady Fitness, where they had the pinkcircuit-training thing.

That was my first gym

membership.

motivation.

A few years after we got married, we bought a house, and I had a fulltime job. At that time, I could give you every excuse in the world for why I couldn’t work out.

Going to the gym was not a priority for me. So I didn’t work out, and I ate, and I gained enough weight to put me outside my comfort zone.

So I asked my husband to write me a diet, and so for three months, I followed exactly what he said with no cheating. I went to the gym every day, and I did my cardio just like I was supposed to.

Although my metabolism wasn’t like it had been, my body responded very well to the consistency.

We never did the photo Dennis: And at that point, shoot at The Arnold you were at the age Classic, but I went and where your metabolism saw all these beautiful starts to slow, right? muscled physiques, and it was inspiring. It was really Ann: Exactly. So I had motivational. a friend that was an International Federation of Then, my IFBB friend Bodybuilding (IFBB) Fitness suggested that I start Pro. She and her husband competing. So for three owned a Powerhouse Gym more months, we trained that Jack and I became to get ready for the show. members of, but Jack went Jack trained me, and he way more often than I did my diet. We tried to did. At a Christmas party find a small show because that year, with The Arnold I didn’t want to do it in Classic coming up, I told front of people I knew. I my IFBB friend that I just didn’t want to do it in front couldn’t get motivated of my friends and family. I to go back to the gym kept it on the low down. regularly. She said, “Do a photoshoot with Arnold Dennis: Kind of babyand me in Ohio at the stepping into it.

Arnold Classic.” I was like, “What?” Here’s this girl with Ann: Yes. So this show was all these muscles and she’s in Indiana. I thought, “You really lean, and I’m going know what, this is great. to take a picture with her It’s in a different state. I and Arnold? Well, that’s don’t know anybody there.

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We’re just going to do this small show.” It wound up being a regional show, so all states that surrounded Indiana could come to the show. But it was good because I got third place, and that puts a fire in your belly to do better.

Then I did another show a month later, and then another one a month after that, and then it just snowballed from there.

Dennis: Wow, that’s amazing. What a cycle.

What would you say to somebody who has gone through similar challenges? What kind of wisdom would you give them? And what kept you motivated during the rough times?

Ann: I had such a great support system. I’m daddy’s girl, and my mom is my best friend, so no matter what choice I ever made in life, my parents always supported me.

Maybe they didn’t agree with it, but they supported me.

I also couldn’t have asked for a better coach than Jack. Though it was a struggle at times because we were married, and I’m supposed to be hot— to be the apple of his eye, yet I felt like if I walked around 10

showing too much skin, he was evaluating me.

big mental hurdle for me because, again, I was 17, and those early adulthood So the support system is a years are an important big, big motivational thing. time in a woman’s life. I But it’s just a personal had someone ask me once motivation that gets you if I was bitten by a shark, started. I think you come which just added to my to a point in your life insecurities. where you’re just fed up.

And for all the reasons that Once I started competing, you shouldn’t be able to the scarring was do something, you do it. I something that I wanted think that that was really to get taken care of the biggest thing, just because, no, it’s not a believing in myself. flawless-body competition, but it is bodybuilding, Dennis: I know you had so while the judges are some scarring after your assessing your physique accident. I’ve had plenty and conditioning, their of scars because I’ve had eyes are automatically surgeries and illnesses, drawn to any irregularity, but the impact of these even tattoos. So I did go in scars is one thing I don’t and get that fixed. think a lot of people consider. Do you think Dennis: What does a that the mental and workout look like when emotional effects of the you’re competing for the scarring are in some ways Olympia? worse than the physical trauma?

Ann: A lot of people have the misconception that Ann: Physical pain and if you are in the Olympia limitations only affect or you are a bodybuilder, certain aspects of your life, you don’t have a life. You whereas mental pain and don’t do anything but trauma you deal with 24 wake up, go to the gym, hours a day, seven days a hang out all day and eat week. There’s no shutting chicken and rice, when in that off no matter how fact that is the complete much you try to. opposite. I was an office manager of a dental office, I was very self-conscious so I was the dentist’s rightabout my scars. The hand person. The entire scarring presented a very time I competed, I had

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a full-time job. I would wake up at 4:00 in the morning. I would be at the gym at 5:00 when it opened. I would do an hour or half an hour of cardio, then go home, shower, eat breakfast, take pictures, and send them to somebody that was looking at me if I needed to.

Then I would go to work from 8:00 to 5:00 or whenever the last patient left. I would then drive 30-minutes to the gym and work out, then come home, take care of my husband because I am a wife before anything else, then I would visit with my animals, prepare for the next day, go to sleep, and do it all again. It just becomes very routine.

Dennis: So many people trying to lose weight and get fit make excuses.

What I love about what you just said is, “Well, if I want to do this, here’s what I have to do, and here’s what my day looks like.”

Ann: Exactly. And that is honestly what it is. I mean it’s a priority. It’s a choice that you make. I spoke with a coach at one point who told her client, 12

“Nobody made you do this. Nobody is making you get up to do cardio.

Nobody’s making you eat chicken and oatmeal. This is your choice. So don’t take out anything on your support system because you’re irritated or you’re hungry.”

Ultimately, you can either be mad or tired and put it off or not do it, but that just means that end result that you’re trying to get is pushed that much further out.

Dennis: What made you finally decide to retire from competing, and what do your workouts look like now?

Ann: During my last year of competing, just a few months before the 2014 Olympia, I tore my hip labrum. I didn’t even know I had done it— I was horrible at stretching, so I thought I had a tight IT band. I put Band-Aids on it, and I didn’t go to the doctor, didn’t get X-rays, or anything. It got progressively worse, and I got to a point where I was pushing through so much pain, it was like my mind just shut down.

had gotten so bad, I had to take medication to sleep; I couldn’t sit for a long time and training became a second job for me. When it gets to that point, you start to hate what you’re doing. So that last year was like, “Oh, I have to go to the gym. I have to eat chicken and rice.”

When I retired, I didn’t just hang up my heels. I sold them. I was done. I did a total 180. I went to the gym maybe once a week, if that. I didn’t do cardio. I ate the millions of things that I hadn’t eaten for eight years. After getting the surgery and starting rehab in December, I used that as an excuse not to go to the gym, and I quit working out for about two years. I did not work out at all, and I was running a gym, so I had every opportunity to do so. I just didn’t do it ... until my brother came to me last summer.

He’s a tall, skinny guy a year younger than me.

He asked me to help him build some muscle, and after just one training session, I asked him how he would feel if I started working out with him. He was head over heels with Because the pain in my leg that idea.

So now we work out SoSo now wewe work out now work out together Monday through together Monday through together Monday through Friday.

He gets off work Friday.

HeHe gets offoff work Friday. gets work at 3:00, and he comes at at 3:00, and hehe comes 3:00, and comes and works out.

It’s not at and works out.

It’sIt’s not atat and works out. not all with the intensity that all all with the intensity with the intensitythat that ititwas before.

We gab, was before.

We gab, it was before.

We gab, crack jokes, probably wewe crack jokes, probably we crack jokes, probably more than actually more soso than wewe actually more so than we actually should.

But that’s what should.

But that’s what should.

But that’s what aa a in gym looks like dayday inthe thethe gym looks like day in gym looks like now. forfor meme now. for me now.

Dennis: you’ve gotten Dennis: SoSo you’ve gotten Dennis: So you’ve gotten enjoyment back. thethe enjoyment back. the enjoyment back.

Ann: yeah.

Andyou you Ann: OhOh yeah.

And Ann: Oh yeah.

And you know icing the know thethe icing onon the know the icing on the cake, pun intended,isis cake, nono pun intended, cake, no pun intended, is that brother hasgone gone that mymy brother has that my brother has gone from not being able from not being able toto from not being able to any weight theleg leg putput any weight ononthe put any weight on the leg press being abletotoput put press to to being able press to being able to put almost 500 poundsononit,it, almost 500 pounds almost 500 pounds doing sets doing sets ofof 10.10. on it, doing sets of 10.

Dennis: What yourbest best Dennis: What is is your advice to somebody who Dennis: What is your best advice to somebody who cannot get thegym? gym? advice toget somebody who cannot toto the Someone wants cannot getwho towho the gym?

Someone wants toto lose weight but a Someone who wants lose weight but is isininato funk.

What’s one lose weight but isthing inthing a funk.

What’s one you would tell them? you would them? funk.

What’stell one thing you would tell them?

Ann: Just get the Ann: Just get offoffthe couch.

Find somestairs. stairs. couch.

Find some Ann: Just get off the outside.

Walka dog. a dog.

GoGo outside.

Walk couch.

Find some stairs.

I mean, that’s takes.

I mean, that’s allallita ittakes.

Go outside.

Walk dog.

It’s just movement.That’s That’s just movement.

IIt’s mean, that’s all it takes. it is. movement.It’sIt’s all all it is.

It’sIt’s movement.

It’s just movement.

That’s about not beinglazy. lazy.

Is about not being IsIt’s all ita is.

It’s movement. gym good goto,to,toto a gym good toto go about not being lazy.

Is get faster, betterresults? results? get faster, better a gym good toBut goifto, to Absolutely. you’re Absolutely.

But if you’re gettrying faster,tobetter results? get your foot in trying to get your foot in Absolutely. But if you’re trying to get your foot in

the the door, just get off the thedoor, door,just justget getoff off the the couch. couch. couch.

It’s It’s trial It’strial trialand anderror errorfinding finding what works for people, what what works for people, but but butthe thebottom bottomline line isis it’s it’s just just justmovement. movement.It’s It’sjust just makingbetter betterchoices choices of of making making whatyou’re you’regoing goingto to eat. eat. what what Youdon’t don’thave haveto tobe be aa You You nutritionistto toknow know what what nutritionist nutritionist youshould shouldeat eatand and what what you should you youshouldn’t shouldn’teat. eat.Should Should II you shouldn’t eat.

Should you haveaaaSnickers, Snickers,or orshould should have Snickers, or should have I haveaaacarrot? carrot?It doesn’t have carrot?

ItItdoesn’t doesn’t II have takeaaarocket rocketscientist scientist for for take rocket scientist for take that.It’s It’smaking makingbetter better that. that.

It’s making better choices,taking takingsmall small steps. steps. choices, choices, taking small steps.

Smallsteps stepslead leadto to big, big, big Small Small steps lead to big, stepslead leadto tomiles, miles, and andbig steps steps and mileslead leadto tomiles, journeys. miles lead to journeys. miles lead to journeys.

Dennis:I Icouldn’t couldn’t agree agree Dennis: Dennis: I couldn’t agree more,and andI Ilove lovethe the more, more, and I love the small-stepscomment comment small-steps small-steps comment becauseI Ialways always tell because tell people,“Why don’t you because I“Why always tellyou people, don’t justtake take fiveminutes? minutes? people, “Why don’t you just five you haven’t worked just take five minutes?

IfIfyou haven’t worked out 10years, years, go walk walk Ifout you worked ininhaven’t 10 go forfive five minutes.

Do that out in 10 years, go walk for minutes.

Do that forfive three tofive fivedays days for minutes.

Do that for three to and then increase to andthree thento increase itit to for five days 10.And Andthen then before you 10. before you and then increase it to know whobefore knows?” know it,it,then who knows?”

10.

And you know it, who knows?”

Ann:Absolutely.

Absolutely.

Just stick stick Ann: Just thebasics. basics.Everybody Everybody totothe Ann: Absolutely.

Just stick knows how to do a knows how toEverybody do a to the basics. jumping jack, a sit-up, aa jumping jack, ado sit-up, knows how to a who push-up.Everybody Everybody push-up. who jumping jack, a sit-up, a sits on the toilet knows sits on the toilet knows push-up.

Everybody who howtotodo do asquat. squat. It’s It’s just how a just sits on the toilet knows the basic fundamentals. the howbasic to dofundamentals. a squat. It’s just the basic fundamentals.

My biggest accomplishment, other than being on the stage, is the business that my husband and I have built. It’s amazing to see what we’ve done as far as providing opportunities for other people to get on stage and to follow their dreams into bodybuilding.

In 2010, when I was still competing, we decided that we wanted to promote a bodybuilding show. The first bodybuilding show that we ever did was not a national qualifier. It was for new people only. We had a pro show with it too, so we had fitness pros come in. We had 50 people.

We didn’t even make enough to breakeven on that with the venue rental and the judges travel expenses and everything else.

But to look at where we were 11 years ago to the size of that same show now, where anywhere up to 600 athletes will cross the stage. Our oneday show has turned into a twoday show. Next year, we are in talks to add powerlifting, strong man, CrossFit, and just making it a big expo.

It starts with something small.

It starts with an idea and a plan, and then implementing the plan and being consistent with the plan, and then the success of the plan.

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Am I Too Old to Start Lifting Weights?

Weighttraining trainingisis Weight sometimesregarded regardedas asthe the sometimes typeofofexercise exercisereserved reserved type onlyfor forthe theyoung youngand andfit. fit. only However,it’s it’simportant important However, throughoutyour yourlife lifeand and throughout possiblyeven evenmore moreso soas as possibly youage. age.And Andno nomatter matter you whatyour yourage, age,it’s it’snever nevertoo too what latetotostart. start. late WhyLifting LiftingWeights Weights Why BecomesEven EvenMore More Becomes Important in Old Age Important in Old Age If you’re middle aged or If you’re middle aged or beyond and want to get beyond and want to get into shape, perhaps you into shape, perhaps you

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might have asked yourself, might yourself, “Am II too too old to start lifting “Am lifting weights?”The truth is, the weights?” the idea of of lifting weights idea can be be intimidating or can or downright scary. scary. As downright As we we age, age, our bodies tend to become our bodies tend to become stiff and and joints joints start stiff start to to creak. creak.

We also lose bone density We also lose bone density and muscle muscle mass. mass. What’s and What’s more, tendons can more, tendons can become become brittle, synovial fluid brittle, synovial fluid dries dries up up and sinews grow weak.

As and sinews grow weak. As this downward spiral begins, this downward spiral begins, many older adults rest their many older adults rest their bodies since it hurts to bodies since it hurts to move around all the time. move around all the time.

It’s It’sestimated estimatedthat that individuals individualswho wholive liveaa sedentary sedentarylifestyle lifestylecan can expect expectto tolose loseup uptoto15% 15%ofof their theirmuscle musclemass massbetween between the theages ages30 30and and80.

80.While While some seniors may not some seniors may notcare care much muchabout abouthaving havingaatoned toned and stunning physique, and stunning physique, reduced reducedmuscle musclefunction function in old age is not something in old age is not something that thatshould shouldbe betaken takenlightly. lightly.

Lifting weights as you age Lifting weights as you age becomes more important becomes more important because it keeps your because it keeps your strength up and prevents strength up and prevents Sarcopenia, or age related Sarcopenia, or age related

muscle loss. Strength training can quite literally give you the ability to keep on living. In fact, elderly individuals who lift weights report of benefits such as feeling stronger and healthier, or even having the ability to pick up their grandchildren.

In one study, seniors aged 65 and above experienced an improvement in endurance and leg strength.

Most of the participants were able to walk up to 40% further without resting by the time they were finishing the 12-week weight-training program.

Other benefits of lifting weights even in old age include: Improved Balance And Decreased Risk Of Falls A New Zealand study showed a 40% reduction in falls among women aged 80 years and above who engaged in regular strength and balance training.

Relief From Joint Pain One common misconception of weight

training is that it stresses joints, which can lead to problems in older adults.

The truth is a well-designed strength training program that involves weights actually helps to strengthen the tendons, ligaments, and muscles around the joints.

This takes the stress off joints and eases pain, which in turn increases your range of motion.

prevent dementia among seniors.

Getting Started Remember that you can never be too old to start lifting weights. This form of strength training can be safe, fun, and a welcomed exchange to life in a wheelchair.

The American College of Sports and Medicine More Strength To Carry Out recommends 2 days a week Daily Activities of weight training as a good starting point. To reap the A 1995 study in Birmingham, benefits, aim for 30-minute Alabama reported of sessions and engage in women between age different lifts for at least 8 60 and 77 experiencing reps each, even if it is 2-5lbs. substantial gains in strength after spending 16 weeks of Rest between sets of total body weight training. repetitions and ensure Subjects in the study to stay hydrated. Start off reported of benefits such as slow and work your way up an improvement in walking gradually to avoid injuries. velocity and increased strength that made it easier If you don’t know where to to carry out daily tasks such start, you can always hire as rising from a chair or a fitness professional to lifting grocery boxes. help you create the right routine and diet to support Strengthens Brittle Bones your workouts. After several weeks, you’ll be well on Last, but certainly not the your way to maintaining least, weight training can a young appearance and also strengthen brittle bones good health even as aging as well as promote the progresses. survival of neurons that help 15

Do Men and Women Need Different Diets for Effective Strength Training?

“without enough protein in your diet, muscles won’t repair as fast and it will take longer to get that sleek lean look.”

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Men and women generally train the same way when it comes to strength training.

If you think about it, how many different ways are there to lift weights? Not many. So if men and women strength training routines are the same, do their diets have to be that much different? Yes, and here’s why.

Many females not only lift weights as part of their exercise routine, but also do a lot of cardio training in an effort to lose body fat and thus weight. And while cardio training does burn calories, the female body can sometimes react differently by actually holding onto body fat instead of getting rid of it.

When it comes to weight loss, what you eat is far more important than how much you exercise.

Think about what you eat as being the responsible agent for weight loss; cardio on the other hand is good for your heart and helps direct more calories toward muscle cells and fewer to fat cells.

as they should. A diet that is 80% carbs, 10% protein and 20% fat, will create entirely different results than one that is 40% carbs, 40% protein and 20% fat.

choose fresh wholesome foods over the prepackaged ones. Many of these are loaded with added sugar and high in saturated fats.

When on a weight-lifting diet, counting the types Protein is the building blocks of calories (carbs, protein of the body. It is protein (in and fats) is more important adequate amounts) that is than the total number, responsible for repairing the although it is important that damage done to muscles you get enough each day. when you lift weight. Don’t To tone muscles eat 500 worry – the damage is only more calories per day than temporary and necessary what is recommended for for good toning. However, maintenance at your age without enough protein and activity level; to lose in your diet, muscles won’t weight then go 500 calories repair as fast and it will take less and make sure your diet longer to get that sleek lean has at least 1.7 to 1.8 grams look. Also without adequate of protein per pound of protein, your body could body weight.

So what should a female see muscle as a source of diet look like? Not that calories if you are not eating Keep in mind that weight much different from men, is mainly controlled by diet; but typically women tend to enough, thus consuming strength and muscle mass gravitate having more sugar muscle mass instead of increasing it slightly. by weight lifting. Controlling in their diet than men. This these two variables will get generally means women are you the results you seek. not getting as much protein When thinking about diet, 17

9 Weight Training Myths for Women

When most women work out with weights, they reach for their 3 or 5 pound dumbbells. There is nothing wrong with working out with light weights. You have to start somewhere, and as long as you gradually increase the amount of weight you lift, you will see some real results.

Unfortunately, some women are afraid to lift heavy weights because of some exercise myths that have seemingly been around forever.

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That’s a shame, because lifting weights that are heavy enough to stress your muscles intensely delivers a lot of benefits that working out with light weights doesn’t offer.

• It helps you burn fat faster.

• You reduce your risk of contracting diabetes.

• You lower the possibility of developing back pain.

• • You suffer from less anxiety, stress and depression.

• You enjoy a toned, lean look that lifting light weights can’t deliver.

• You make your bones stronger.

• You lower your risk of heart disease and some cancers.

• You burn more calories, for up to 72 hours after lifting heavy weights.

• You begin to develop that sexy hourglass figure.

• It makes your joints stronger and more flexible.

• You sleep better.

• You have more energy.

• Your sex drive, and performance, are boosted.

Some women understand the weightlifting benefits just listed. Yet they still shy away from lifting

any serious weight. The truth is, strength training by lifting heavy weights eclipses all other forms of exercise when getting your body in shape, inside and out, is your goal. Don’t fall prey to the following 9 female weight training myths, and you too can benefit from this healthy, simple and versatile type of exercise.

You are not going to look masculine either. You will accentuate your feminine form, and develop long, lean, sexy muscles. It is excess fat, not healthy muscle, that makes you look bulky.

Myth #2 – Low weights and high repetitions are the secret to a toned, defined body.

Myth #1 – Weightlifting makes you bulky and less feminine looking.

We mentioned it above, but it bears repeating – when you apply a stress to your muscles, your Simply put, this just isn’t body tears down your true. Any time you pick muscle tissue and rebuilds up something heavy, your it stronger and bigger muscles are stressed. They than before, in case you actually receive small tears. have to lift that amount When you are through of weight in the future. with your workout, If you can perform more your body goes to work than 15 repetitions with healing your muscles. Your an amount of weight, brain sends a signal that you are not stressing and your muscles should be challenging your muscles. rebuilt stronger than they If your muscles are not were before, in case you challenged, they don’t attempt to lift that same change, and you see very amount of weight in the little or no benefits. future.

Find a weight that is This is why lifting weights difficult for you to lift or that are heavy enough exercise with more than to be difficult builds 8 to 12 times. Doing 10 muscles. However, unless challenging biceps curls you consume a massive that leave you feeling like amount of calories and/ you can’t do the 11th is or start taking steroids, much more beneficial testosterone and than breaking out 20 or other muscle building 30 easy repetitions with supplements, you are a lighter, unchallenging not going to “bulk up”. weight. An added benefit 19

fat. is you don’t have to work out as long as you did in the past to see bigger and Myth #4 – Lifting weights better benefits and results. is dangerous.

Myth #5 - Women shouldn’t lift weights/ train/workout like men.

You have probably heard Myth #3 – If you ever Who do you think is in this one before. First off, stop lifting weights, your more danger of having what the heck does “like muscle will turn to fat. something bad happen to men” mean, anyway? Yes. her – a weak woman or a Male and female bodies Have you ever heard strong woman? Weakness are very different. But this one? The idea is that is dangerous, not strength. the way human beings build muscle, burn fat and once you begin building When you are physically muscle you must work out weak, you find it hard to reshape their bodies is the consistently for the rest accomplish simple tasks. same for men and women, of your life. If you don’t, Your risk of suffering young and old. your muscles somehow an injury of some type magically become fat. This moving throughout your Women would be crazy is not just a myth, it is a daily routine increases in to miss out on the physical impossibility. Fat direct proportion with amazing health benefits weightlifting offers. So cannot “become” muscle, how weak you are. and muscle cannot train like a man (whatever “become” fat.

Any doctor or health that means), like a woman, expert will tell you that or any way you want. Just Muscle and fat are made a weak person runs be sure to make strength up of entirely different an increased risk of training a part of your cellular structures. developing infection regular routine. or contacting chronic If you decide to stop diseases. Sure, there will strength training or lifting be a learning curve when Myth #6 - Aerobic weights, your muscles will you first start out lifting workouts like jogging, become smaller. The fact weights. running or dancing are that muscle is a great fat all a woman needs to lose and calorie burner means When you attempt any weight and get in shape. that you may start to put new type of physical on some weight, and fat, activity, there is always Absolutely wrong. going to be an inherent if you quit lifting. When you stop lifting weights risk or danger. However, it Cardiovascular exercises your body is not burning is very easy to lift weights burn calories and fat as many calories as it used without suffering an injury. while you are doing to, and you probably are Start off slow and smart, them. Weightlifting, eating the same amount get a good coach or especially weights that of calories. If you become teacher, and weightlifting are challenging to you, fat or out of shape after is no more or less burns calories and fat dangerous than any other for as much as 72 hours you stop lifting weights, it is not because your exercise. after you are finished! muscle transformed into Aerobic fitness routines 20

are fine as a compliment to strength training. Just don’t expect your fat and weight burning ability to be anywhere near as efficient as when you add weightlifting to your weekly fitness program.

weightlifting delivers are too important to pass up, especially when this form of exercise is so budgetfriendly.

Myth #8 - Women have to lift weights for a long time before they Myth #7 - Gym see results. They don’t memberships and home develop and tone as weight sets are expensive. quickly as men.

There are weight sets on Amazon that can be delivered to your front door for under $100, including shipping.

The health club, gymnasium industry is more competitive than ever before. This means you can find monthly memberships for $20 or less in just about any modern city. Making the “lifting weights is too expensive” excuse is just that, an excuse, and is just not true.

Don’t forget, lifting any kind of weight is fine. You can curl 1 gallon, 3 gallon and 5 gallon jugs of water if you are strapped with cash. Other household objects can take the place of a weight set as well. Don’t make excuses for not starting lifting weights today. When you want something bad enough, you can make it happen. The amazing and plentiful health benefits

changes. Lift weights 3 or 4 days a week, increase your load over time, get plenty of rest, eat smart and the results will come ... quickly.

Myth #9 - I don’t have time for lifting weights.

First off, let’s recognize that you are busy. Women today have more on their plates (figuratively, and Weightlifting is like cooking. When you follow unfortunately literally) than ever before. The the recipe to the letter, good news is this ... seeing your result is what you were hoping for. Feed your real results from lifting weights requires a very body plenty of protein, small time investment, lift regularly, gradually much less than aerobic increase the amount of forms of exercise like weight you lift, and your bicycling or jogging. If you results will come. Upon can lift 20 to 30 minutes at adopting a weightlifting regimen for the first time, a time, 3 or 4 times a week, you can see some truly many women report seeing results in days, and amazing results. always within a couple of Buy a weight set and keep weeks, by following that it at home. Keep a spare proven recipe. at your office. That saves you having to invest the You simply cannot fail time to travel back and to burn fat and calories, forth to the gym. Take increase your strength out your day planner, and and stamina, build toned schedule your workouts muscle while looking instead of just trying to lift and feeling better about whenever the mood hits. yourself with strength training by lifting weights. Remember, you should be lifting weights that are Of course, if you double your daily recommended heavy enough so that 8 to 12 reps, at most 15, are calorie intake, lift wimpy challenging. It doesn’t take weights 15 minutes a much time to perform 3 week and get no other sets of 12 repetitions. exercise, you aren’t going to see any positive 21

Dumbbells vs. Barbells vs. Kettlebells: Which is Best for Women?

Weknow knowfor forthat thatsexy, sexy, We tonedlook lookwomen women toned havetotolift liftweights. weights.And And have theyhave havethree threeoptions options they available:dumbbells, dumbbells, available: barbellsand andkettlebells. kettlebells. barbells Butwhich whichone, one,ififany, any,are are But thebest bestfor forwomen? women? the Dumbbells Dumbbells Whilenot notasasheavy heavyas as While barbells,they theydo doallow allowfor for barbells, widervariety varietyofofexercises, exercises, a awider especiallyout outto tothe theside, side, especially suchasaswith withflys. flys.Lunges, Lunges, such squats, deadlifts, rows and squats, deadlifts, rows and tricep overhead extensions tricep extensions are alloverhead good exercises to are all good exercises to do with dumbbells. While do with dumbbells. While 22

dumbbells come come in dumbbells in the the 2 to 45-pound range, 2most to 45-pound range, women start in the most women the low and work start up toinmidlow andDifferent work upexercises to midrange. range.

Different exercises use different amount of use different amount of

weight. weight.For Forexample, example,bicep bicep curls use 5 to 8 pounds curls use 5 to 8 pounds in each hand whereas in each rows handuse whereas upright only 2 to upright rows use only 2 to 5 pounds in each hand.

5 pounds in each hand.

The swing is a favorite beginner movement as it not only works the back, abs, core, glutes, hamstrings and calves, but the upper body as well as some added in cardio. It is perhaps an ideal exercise.

Just Google “kettlebell swing” to see the starting position and how it is done.

Barbells Barbells are more restrictive as far as the variety of exercises that can be done with them.

And most of the exercises done with them are performed in a linear fashion. Push the bar up and control it coming down. Get the bar too far in front of you or too far behind and it is easy to lose control and possibly suffer an injury to yourself or someone else. Hence the value of using a spotter when applicable.

However, neither the dumbbell or kettlebell can match a barbell as far as the amount of weight that can be lifted. Plates usually come from 5 to 45-pounds

As shown each type of weight equipment has its in 5 pound increments. own use. As far as which You are only limited by the one is best for women, length of the bar as far as the ideal program would how many it will hold. The incorporate all of them as beauty is it is very versatile that would be a strength – just change plates. training routine that would be the most balanced and Kettlebells work the most muscles.

Often referred to as a cannonball with a handle, kettlebells are the latest fitness piece of equipment. And they do what the barbell and dumbbells can’t – allow for exercises that use swinging of the weight.

Kettlebells come in a variety of sizes from the small 4kg to 80kg in 4kg increments. Most women usually start out at the 8kg weight – 12 kg for the more muscular types.

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How to Combine Cardio With Weight Training for Maximum Fat Loss

Most people tend to focus on burning the maximum amount of calories through cardio training when they are trying to burn off fat. And while cardio, such a running, cycling or walking on a treadmill does burn calories, most would see better results (and quicker) by incorporating strength training into their cardio training.

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Working in a weight training component into a cardio workout is not as difficult as it may seem.

All that is required are a set of dumbbells. Pick the heaviest pair that you can use and complete a full workout. If you exhaust early, use a lighter weight next time. If you feel you could do more once finished, use a heavier pair.

Here is a sample routine that uses dumbbells incorporated into cardio training normally only done using bodyweight.

Squat Press

Start by standing with feet hip-width apart while holding the dumbbells at shoulder height. Now bend at the knees and lower your body down until your thighs are parallel to the floor. In one swift move stand up and drive the dumbbells upward until so that you

end up standing with your arms fully extended over your head holding the dumbbells.

Lunge Press

up. Push off with the extended foot and bring the dumbbells down back to the staring position.

Repeat with the other leg.

For each of the lunge exercises, do 3 sets per leg with 6 reps in each set.

A variation to the squat press is to replace the squat with a forward lunge. Instead of bending Plank Rows both knees, place one foot forward and bend the opposite knee. At the same time, push up the dumbbells. To get back to the starting position, push off with your forward foot while bringing the dumbbells back down.

Repeat with the other foot forward.

Assume the forward plank position with a dumbbell Reverse Lunge Press in each hand. Lift one arm up until your elbow is This is a variation of the fully bent. Now place the Lunge Press. Instead of barbell back down on the placing one foot forward, ground and repeat using take a step back while your other arm. Perform 3 bending the other knee. sets with 6 reps per set.

At the same time push the dumbbells up. Now If you are going to work push forward with your out anyway, why not rear leg while bringing combine cardio and the dumbbells back to the weight training to get the starting position. maximum fat loss from your training efforts. The Lateral Lunge Press time invested is the same, but the results are so Instead of taking a step much better. forward or back, take a step to the side while driving the dumbbells

25

Top55Kettlebells Kettlebells Comparison Comparison Review Top Review Whensearching searchingthe theweb webfor for When kettlebellreviews, reviews,ititcan canbe be kettlebell trickytotocompare comparedifferent different tricky choicesallallatatonce. once.However, However, choices thefollowing followingarticle articlewill will the makeyour yourresearch researcheasier easieras as make comparessome someofofthe thetop top ititcompares modelson onthe themarket marketto to models seehow howeach eachone onestacks stacksup up see againstthe theothers. others.Read Readon on against to get the complete details. to get the complete details.

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1. CAP CAP Barbell Vinyl Coated 1.

Coated Cement Kettlebell Cement Kettlebell Just as as the the name name implies, Just implies, the CAP CAP Barbell Barbell cement the cement kettlebells have kettlebells have aa core core made of concrete. made of concrete. Cement Cement is used on the surface is used on the surface as as aa binder but but the the kettlebells binder kettlebells have a vinyl finish. have a vinyl finish. The The outer outer vinyl shell adds a nice sleek vinyl shell adds a nice sleek look to the bells – but be look to the bells – but be warned that the cement warned that the cement construction makes these construction makes these

weights weightslook lookbigger biggerthan than the typical metal kettlebell. the typical metal kettlebell.

Like most designs, these Like most designs, these cement kettlebells have a cement kettlebells have a flat bottom that prevents flat bottom that prevents

wobbling when placed on the floor. The handles have been smoothed as well thanks to the plastic finishing. However, note that they only come in one color, which is black.

When it comes to sizes, these kettlebells have a small selection of 5, 10, 15, and 20-pound weights.

Based on the size, prices start from about $8 while the largest 20-pounder is under $70.

2. CAP Barbell Cast Iron Kettlebell (Enamel Coated)

For those who prefer smooth handle kettlebells, this second model from CAP Barbell is an excellent choice. The smoothness on the handle requires a little more grip, but it helps to facilitate rotation of the bell when performing exercises such as cleans.

As far as sizes go, you have

a choice of 30 kettlebells to choose from with the smallest and largest weighing 10lbs and 80lbs respectively. All bells in this line are made of cast iron core. The black baked enamel coating finish gives these kettlebells a refined appearance (although there have been some reports that it chips off if not shipped or handled with care). On the plus side, users get a 30-day warranty on this cast iron kettlebell from CAP Barbell should it arrive with manufacturer flaws.

expected, the price is low due to the absence of extra features. However, that doesn’t make these kettlebells inferior in any way compared to other fancier models.

Overall, the surface on these weights has a rough texture.

This improves your grip but some people may not like the slight roughness on the handles when doing certain exercises. On the plus side, the handles are extra wide and can accommodate both hands even for people who have huge palms.

To increase durability, CAP barbell reinforced the handles on these weights with steel. People with large hands though might have a hard time grasping the kettlebells with both hands since the handles are a bit small. Nonetheless, these bells provide a great range of choices at a decent price There are up to 12 weights points ranging from $25-150 in this range, starting from as low as 5lbs to a high of depending on the size.

60lbs. The smaller kettlebells will cost less than large 3. Yes4All Kettlebell (Solid ones, with the biggest Cast Iron) 60-pounder falling under the $100 price mark.

If you don’t care about added features such as 4. Tone Fitness Vinyl glossy finishing and variety Kettlebell in colors, this cast iron kettlebell from Yes4All is Much like the CAP Barbell an awesome choice. As

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vinyl coated kettlebells mentioned earlier, the Tone Fitness Vinyl kettlebells are also filled with cement. This makes them slightly larger than the more compact cast iron models. However, the size difference has no impact on the effectiveness of using these weights as long as you know how to perform kettlebell exercises properly. The package even comes with a DVD that illustrates proper positions for various routines.

The outer vinyl shell comes in three colors choices, pink, lime, and orange. These colors also represent the various sizes of 5, 10, and 15 pounds.

Cast iron kettlebells rend to fetch higher prices than these cement filled weights.

The smallest size falls just under $5 while the larger 15-pounder can be bought 28

for less than $50 depending on the vendor.

People who have big hands may not be able to maintain a tight grasp with all fingers since the handle area is slightly small.

Another downside of using these kettlebells is that they have a warning message for containing phthalate chemicals, which are known to cause birth defects and other reproductive harm.

serves the same purpose as well, but it also adds a nice aesthetic touch to these weights.

These non-competition grade kettlebells make 5. SPRI Deluxe Vinyl a great choice for home Kettlebell gyms. Additionally, they’re When it comes to variety, no designed to last thanks other brand on this list beats to the vinyl coated iron the SPRI deluxe line of vinyl construction. kettlebells. These kettlebells While there are many other come in 13 sizes, with weights ranging between 5 brands, the suggestions and 50 pounds. Depending made above in this top on the kettlebell size, weight 5 kettlebells comparison increments can be made in review come highly 2, 3 or 5 pounds. Prices vary recommended. The models picked were chosen based depending on the size of kettlebell you chose to buy, on customer ratings as well as product quality with the largest 50-pound and company reputation. piece going for just under Therefore, these kettlebells $90. offer an easy way to narrow SPRI Deluxe vinyl kettlebells down your list. Be sure to read what other customers are color coded by have to say about these weight and have large, weights by checking online smooth handles. They also reviews so that you get feature a rubber surface a better picture of what at the bottom to prevent to expect from your final scratching or damaging choice of kettlebells. floors. The vinyl coating

Howand and Why Why to Use a Foam How Foam Roller Rollerfor for Strength Training Strength Training Foamrolling rollingor or“myofa“myofaFoam scialrelease” release”isisaaform formof of scial self-massageusing usingaafoam foam self-massage rollertotobreak breakup upscar scar roller tissueand andadhesions adhesionsthat that tissue mayhave havebuilt builtup upon onsoft soft may tissueover overthe theyears. years.“Myo” “Myo” tissue prefixmeaning meaningmuscle muscle isisaaprefix while“fascia” “fascia”isissoft softfibrous fibrous while tissuethat thatsurrounds surroundsmusmustissue cles,blood bloodvessels vesselsand and cles, nerves. nerves.

By breaking up scar tissue Byand breaking up not scaronly tissue adhesion, will and adhesion, not only will muscles react better, but muscles react better, but blood flow can be restored blood flow can be restored

or increased. increased. By increasor increasing oxygen oxygen getting into ing into muscles, strength strength can muscles, can be be increased. increased.

AAfoam foamroller rollerisisaaround round cylinder cylindermade madeout outofofwell well. . .. ..foam. foam.There Thereare aredifferent different types typesand andthey theycome comeinin varying varyingdensities; densities;some someare are In studies, participants not even coated with a type of In studies, participants not even coated with a type of only showed showed an an increase plastic only increase plasticfor foraaharder hardersurface surface in strength after using a and to increase durability. in strength after using a and to increase durability. foam roller, but also an If foam roller, but also an Ifyour yourgym gymhas hassome, some,try try increase in joint range of out varying densities to increase in joint range of out varying densities to motion.

An increase of 7 see motion. An increase of 7 seewhat whatyou youlike likebest bestbebeto 10 degrees was averfore buying your own. to 10 degrees was averfore buying your own. age, but some participants age, but some experienced asparticipants high as a To demonstrate how to experienced as high as a To demonstrate to 20-degree increase. In the use a foam roller, how here are 20-degree increase.

In the two use commonly a foam roller, here are physical therapy world, used techphysical therapy world, two commonly that is huge! niques to try: used techthat is huge! niques to try: 29

BreakUp UpAdhesions Adhesions Break youare arenew newtotofoam foamrolling, rolling,try try this this technique. Start If Ifyou Startout outby bylying lyingon onyour yourside, side,with with yourfoam foamroller rollerpositioned positionedbetween between the floor and your and your yourdownward-facing downward-facingthigh. thigh.

Withyour yourfoam foamroller rollerperpendicular perpendicular to your thigh, With thigh, prop propyourself yourselfup upon onyour youropposopposfreefoot footand andsame sameside sideelbow. elbow. By By adjusting adjusting the iteitefree the amount amountofofweight weighton onyour yourfoam foam roller using your foot, roll back and forth on the roller from your hip to just above roller using your foot, roll back and forth on the roller from your hip to just above yourknee. knee.When Whenyou youhit hitaapainful painful spot, spot, continue continue focusing your focusingon onthat thatspot spotbybyrolling rolling back and forth over it.

The pain indicates either an adhesion or scar tissue. back and forth over it. The pain indicates either an adhesion or scar tissue.

Increase Range of Motion Increase Range Motion Lie on your side of with your weight supported by your elbow and foot. With your lowLieeron side with yourfoam weight supported your elbow With legyour supported by the roller, roll it backbyand forth fromand justfoot. above theyour kneelowto erthe legalmost supported by the foam roll it back and forth just above the knee to the ankle.

Just as inroller, the above technique stop from and concentrate on areas where youthe areankle. experiencing discomfort pain. Not only help increase the almost Just as in the aboveortechnique stopwill andthis concentrate on knee areas rangeyou of motion, but it will also help your and stay more in line knee where are experiencing discomfort orknee pain.track Not better only will this help increase with of your toes when squats lunges. range motion, but itdoing will also helpand your knee track better and stay more in line with your toes when doing squats and lunges.

There are many different techniques that target certain areas of the body. Googling “Foam bring techniques up several websites thatcertain demonstrate different techThere areRolling” many will different that target areas ofthe the body. Googling niques.

“Foam Rolling” will bring up several websites that demonstrate the different techniques.

Not only does foam rolling feel good, but it will improve your fitness performance by increasing joint range of motion and strength.

Not only does foam rolling feel good, but it will improve your fitness performance by 30 increasing joint range of motion and strength.

Strength Training for Women Checklist Stop comparing yourself to others. Right now, regardless of your experience level, there are women who are stronger and weaker than you. Comparing yourself to them does no one any good.

Remember that you can never spot reduce fat. You can’t target fat in your thighs, belly or arms. Strength training burns fat all over your body, and this fat blasting benefit can last for up to 72 hours after your workout.

You are a unique woman. Because of this, what works for someone else may not work for you. Experiment until you find the strength training exercises or programs that work for you.

Get started today. Don’t use the excuse that you don’t have any weight training physical fitness equipment for not getting started. You can strength train using body weight exercises anywhere and at any time.

Don’t focus on a particular weight loss goal or other physical metrics that you can measure. Simply continue to lift heavier weights, and your fat loss, weight loss, 6 pack abs goals will be achieved.

Strength training improves bone density and muscle mass. Women are more susceptible to osteoporosis and other bone health conditions, and strength training can offset that risk.

Lift heavy weights with fewer repetitions. Simply lifting 3 pound or 5 pound weights over and over does not stress your muscles enough to burn fat, calories and give you that toned look you are striving for.

The myth of getting “bulky” is ridiculous. Bulk comes from fat, not lean, strong, sexy, toned muscle mass, which is the reward of a smart strength training regimen.

Form is important. 10 repetitions of any strength training movement practiced perfectly delivers more results than 20 sloppy reps.

If you are just beginning a strength training program, or getting back to one after years of absence, start slowly. Practice just a few exercises until you get back into the habit of lifting weights or strength training.

The squat is one of the most “perfect” all-over strength training movements. It works your legs, core and upper body.

Drink lots of water. Even sedentary individuals that don’t strength train should be consuming 1 gallon of water each and every day (3.79 liters).

Be consistent – don’t give up. You should strength train at least 3 days a week, alternating days. If you are inconsistent in your efforts, your results will be inconsistent also.

Get excited about the new you that you are creating! Envisioning the body you are going to create gives you the motivation to continue working out when you don’t feel like it.

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