Friday, February 22, 2008

Traci's Tips - 2-22-08

Trainer Traci at Fitness World West gives us the tips of the week(I will give you an actual entry in a little while):

1. Focus on foods that are healthy for you and what you should be eating instead of the ones that are bad for you that you shouldn't eat. You will find it much easier to crave the healthy foods!

2. Exercisers need fat, but healthy fats! Look for foods with Omega 3,6 and/or 9 rather than trans or saturated fats!

3. Ideal intake portions of Oily Fish 3-5, Mixed Nuts 2-4 and Oil capsules 12-14 (2 per day) per week! This will help keep your joints lubricated and prevent some grinding within joints. (And they are healthy fats!)

4. When lifting or doing your resistance training, do not rush through it. Take your time, do each rep on a 2 count through the contraction and relaxation.

5. Mix up your cardio & weight training routine. Try doing it in a different order.
If you are looking for inspiration for new things - get a trainer, they can really shake things up.

Exercises of week: 3 x 15
-Crunch with knees bent up. Keep abs tight through reps, don't release.
-Curl ups. Lay flat, bring arms up then shoulders and continue to peel yourself off the ground until you are reaching to your toes with your hands. Keep abs tight throughout! Reach top, then release back down very slowly keeping core engaged.

Yours in fitness, Kate

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