Victoria Wellness Professionals

Hello to All on a Monday morning:

You’ll be shocked at how much work you can get done using this
5-Minute Workout featuring the “Big 5 Fat Burning Circuit” guide.

Here are the rules:

- Spend 30 seconds on each exercise (set a timer if possible)

- Do as many reps as you can in 30 seconds. If you can’t go anymore,
just hold the exercise at the halfway point.

- Do not rest between exercises.

- Keep going till 5 minutes is up.

- Count your total reps and try to beat it in the future!

1) Bodyweight Squat
2) Kneeling OR Close-grip OR Decline Pushups
3) Reverse Lunges OR 1-Leg Hip Extensions
4) Spiderman Climb OR Mountain Climbers
5) Jumping Jacks

Print that out and do your workout anywhere you want!

For more of the “Big 5 Fat Burning Workouts”, get the full program
here for less than the price of lunch at Subway:

http://vicwellpro.turbulence.hop.clickbank.net/?page=0508

Have fun,
Narina

Uncategorized aerobic exercise, circuit training, exercise, fat burning, workouts

AS a member of several stgrength training web sites as well as following along some of the top stength coaches I often come across interesting articles that are relevant to myself and my staff in our job of personal training.

It is not uncommon to see collisions in all types of sports, some are planned and some are not. Yes, there are sports where contact is inevitable and injuries do occur. I think the important aspect to remember is how are the injuries dealt with and what steps are being take to ensure permanent damage is not caused by what may seem like an innocent enough event.

I believe that concussions are taken far too lightly in sports today and often athletes are put back into the game too soon for adequate healing of brain injury to occur.

I think it is only too obvious just how the most innocent of brain trauma can be responsible for dire consequences after hearing of the death of a Natasha Richardson last weekend.

Today, however I came across a video from Strength Coach Mike Boyle, that is not only important to those of us that work in the industry but also for all of those that participate in sports or who have children involved in sports. Please take 10 minutes to watch this video; the link is below.

http://mboyle1959.wordpress.com/2009/03/23/concussion-week-on-strengthcoachcom/#comment-234

Till next time,
Narina

Uncategorized brain injury, concussions, head trauma, sports injuries

Time for another quiz – this time on weight training. Let me know how you do? Enjoy,

Narina

Uncategorized exercise, strength training, weight lifting, weight training

Regardless of what you think of the current administrationin the U.S., the media has made one thing perfectly clear: Women everywhere are BIG fans of Michelle Obama’s arms.

Now I know that past First Ladies have not usually worn sleeveless dresses. And you may not think it’s appropriate. You may love it. Whichever way you feel I think we can agree on one thing: The woman DOES have some sexy arms on her!

In fact, I’ve seen some reporters condemning her arms because they are flat out jealous of how good she looks.

After doing some research online it’s become clear that the First Lady makes it a priority to exercise. In fact, according to news reports she and the President get up at 5:30am three times a week to workout. Imagine that, two people as busy as they are MAKING time for fitness. Kind of puts the lame old excuse, “I’m too busy”, to rest of good, no?

Hopefully whomever is designing her fitness program is recommending she consume the proper post-workout nutrition. You see, research has shown that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbs and protein immediately after a workout. This greatly improves the recovery time from exercise.

What does that really mean?

It means you’ll make the most of your workout so you can get those sexy, toned arms as fast as possible. It’s also exactly why I recommend Prograde Workout recovery shake to all my clients.

And while I have no idea if Michelle Obama enjoys College Basketball, Prograde Nutrition is having a sale on their Prograde Workout recovery shake to celebrate “March Madness.” And, I certainly am not a basketball fan, but I am a fan of a good sale.

Here are all the details:

– Again, because it’s College Basketball March Madness , the sale is 10% off all purchases of Prograde Workout

- When you checkout you will enter this coupon code to save the 10%: NCAA2009

(yes, that is UPPER case sensitive)

- The offer cannot be combined with others from Prograde Nutrition and it ends this Friday, March 20th at 11:59pm EST.

- If you choose their Smart Ship option the coupon applies to the first order only.

- Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout

I’m not kidding about how much Prograde Workout will improve your exercise performance. It tastes great and it’s ready to drink in less than 60 seconds. If you want sexy arms this will help you see them faster.

Yours in health,
Narina

PS – Remember, it’s 10% off all Prograde Workout purchases this week only. The sale ends this Friday, March 20th at 11:59pm EST.
PPS – Prograde Workout is NOT available in stores anywhere. You can only find them online here: Prograde Workout

Uncategorized exercise, Michelle Obama, nutrition, post workout, Prograde Nutrition

What is Balance?

Balance is the common reference when we talk about trying to stand on one leg, tripping on a curb or straining an ankle. The actual term for balance is proprioreception or the position of a joint. The body must be aware of the positioning of all joints during movement. This is called Kinesthetic awareness. Adjustments for changes in movement whether on stable or unstable surface is balance. Balance can be learned, challenged and improved. The body’s proprioreceptive system is responsible for monitoring the movements of muscles and joints and relaying that information back to the brain. It is this feedback that then tells the body to adjust for movements, gravity, unstable surfaces, etc.

Why is Balance Important?

Maintaining your balance in all situations is critical to preventing injury whether you are involved in a sporting activity or just walking around the house. It is our balance, via our nervous sytem that reacts during times of instability to either help us move more efficiently or prevent a fall. Falls, especially in the older individual can sometimes be the determining factor in the quality of life enjoyed. Being able to respond to situations quickly and efficiently will quite often dictate if injury occurs. One of the things noticed by most people when they begin a properly designed strength training program that encompasses balance training is that they can respond quicker to life’s little trip ups.

How Can I Improve My Balance?

A good sense of balance will deteriorate as we age due to various factors: inner ear disturbances, vertigo, muscle weakness or could be a by produce of other medical conditions. As aging occurs, most people will become less active leading to muscle wasting and weakness. Participating in an exercise program will help to improve your balance.

Improving balance or proprioreception is quite easy. It just takes a few minutes a day and can be done by anyone. Training balance can be a simple as standing one one leg for 3-10 seconds or completing a complex exercise such as single leg squat touchdown or step up balance to overhead press. Taking a few minutes every day to help maintain a strong sense of balance or kinesthetic awareness should be a priority in everyones life and especially the older individuals.

Here’s an easy exercise you can try anytime. Stand on one foot. Next, reach forward and touch the ground in front of you and stand up straight again. You should be able to do this and maintain your balance.

Balance is one of those facets of life we tend to take for granted until something happens. Most falls and certainly serious injuries from falls are preventable when your nervous system is strong and quick to respond. Don’t take balance for granted – train it now and it will keep you healthy and happy.

Till next time,
Narina

Uncategorized balance, kinesthetic awareness, proprioreception, strength training

Today’s workout was a bit of a mixed bag. I had some video of some kettlebell workouts, so wanted to give those a try. But. first I did a little warmup – Some push ups (10) and some walking lunges down the turf and back.

The best overall warm up I feel is the Turkish Get Up. This total body exercise works virtually every muscle in your body in both a strength and stabilizing fashion. This exercise can be done without weight when just learning and even be broken down into several components as an exercise in itself. We quite often will use the Turkish Sit Up to help build core strength for the get up.

This little video is just a warm up of Turkish Get ups. Enjoy,
Narina

Uncategorized core strength, kettlebell training, narina, strength training, turkish get up

The subject of nutrition is vast and much too complex to be covered in such a limited format. This article will touch on the basics only and how nutrition and exercise are vital to our overall good health.

Nutrition in its basic form is the ingestion of nutrients to sustain life. These nutrients include water, vitamins, minerals proteins, fats and carbohydrates. It is important that you consume all the needed nutrients on a daily basis. It is well known that your performance, whether it be at the workplace, at home with the children or during a chosen sports activity will suffer if adequate nutrition is not maintained. How often have your heard someone say they felt or maybe yourself felt tired and sluggish. If you are not meeting your body’s nutritional requirements you will become fatigued and unable to meet the demands put on your body in your daily life.

Just what are we supposed to eat? There is a constant barrage of information coming at us each day about what to eat, when to eat, how much to eat. It is sometimes just too overwhelming to make sense of all the information that is provided through the media, the medical community, and now with the computer and the world wide web there is even more information at our fingertips.

If you are one of the millions of people trying to diet; then the information is even more prevalent. Billions of dollars are paid annually to a multitude of weight loss companies each ensuring they have the answer to your weight loss problems.

But the bottom line comes down to this. The only way to lose body fat is to be on a negative calorie diet. You must take in fewer calories than you would need to stay at the same weight. There are no secret formulas here. Your goal is to increase lean muscle tissue and lose body fat. This can only be done through a program of resistance training and a monitored nutritional program.

One of the biggest mistakes people make when they attempt to lose weight is to cut their calories dramatically. This does nothing other than slowing your basal metabolic rate. Your body requires a minimum number of calories just to exist. You cannot cut your caloric intake lower than this amount. The 800-1000 calorie per day diets that are so popular are dangerous. Your body cannot survive on so few calories, so what it does it slow is down your basic metabolic needs. It will then store much of the food you consume as fat in preparation for the “famine” to come.

This information is not new, but yet many people still insist on starving themselves in hopes to attain that “perfect body”.

Some nutrition tips to consider:

- Eat at least 5 times a day. This provides your body with a consistent and frequent supply of food. This will also maintain blood sugar and insulin levels, preventing those energy fluctuations so often felt over the course of your day.
- Ensure each meal is balanced with carbohydrates, proteins and fats. Limited saturated fats and use low glycemic index carbohydrates primarily.
- Eliminate junk food from your daily meal plans.
- Drink 8-10 glasses of water each day.
- Consume high fiber foods.
- Exercise with weights to increase your lean body weight.

Narina

Check out Prograde Nutrition at http://victoriawellness.getprograde.com

Uncategorized carbohydrates, exercise, fat loss, fats, nutrition, Prograde Nutrition, protein, weight loss

ONLY MEN SHOULD LIFT WEIGHTS!

False. Resistance training is for everyone and women can and should include resistance training in their exercise planning. Resistance training will result in stronger muscles, strong bones, increased metabolism, increased flexibility, stronger joints and connective tissue. Studies have shown that weight bearing and resistance training exercises not only prevent bone loss but also increase bone mass. This is of particular importance to women.

IF I LIFT WEIGHTS I WILL GET HUGE MUSCLES AND LOOK LIKE A MAN!

Absolutely false. Once and for all, lets clear up this misconception. It is physiologically impossible for women to build a muscular physique to the same degree as men. As women, we simply lack high levels of testosterone that are responsible for the muscular development seen on men. Aside of the chemical imbalance, it takes many years of hard work and dedication for women to achieve muscular development to a high degree. Read more…

Uncategorized muscles, resistance training, weight lifting