Go Bananas, Baby!

Yeah, another one of those "super fruits". You've probably been eating them since before you even had teeth, and lucky that you did. Bananas are a rich source of vitamins A, B and C, as well as being loaded with potassium, phosphorus, iron and fiber. What does that mean to you? Crazy energy, a boost to the immune system, eye and blood support, among other things. Aside from that, they just taste good, dammit. We LOVE bananas! Don't forget to include them in your regular diet!

When You Hit The Wall...

...better known as reaching a plateau or topping out, you begin to feel like your exercise efforts are not paying off the way they used to. You're still rocking out that same routine and even hitting it much stronger and with more intensity than you did when you started out, but still, no more visible results like you used to get in the beginning.

If it's weight you're trying to lose, the scale seems to stay stuck on the same number for weeks on end, and if you're trying to gain mass or get more definition, you can quite clearly see that those muscles just aren't getting any bigger or any more cut. You add in an extra workout day a week, and still, nothing. What the hell is going on??

Well, I already mentioned that you've plateaued with your workout. What is a plateau? That's when your body and muscles become acclimated to the particular tasks you put upon them, ie, your exercise regimen. No matter what type of activity you do, sooner or later, you'll find that it's gotten less strenuous and thus requires less of your effort. Less effort = less results. You end up in a "maintaining mode". What to do here? Change things up. Add some completely different exercises and activities into your lineup. Do workouts that challenge different muscles and work the ones that you've been training via some other methods. They need a new type of stimulation, and changing things up is just the thing that will do it. Once you do that, you will soon get back to seeing the changes in your body and the results that you stay working so hard for.

Office Workout #1

Okay, so here you are with one of the busiest jobs on the planet and a mean as hell, ridiculously unreasonable boss who will barely let you out the door long enough to grab some lunch, much less a workout. you have food delivered in that you eat right at your desk, Sometimes it's good, and sometimes it's not so good. Hell, with all of the stress you experience in this job daily, a little comfort food now and then really isn't a bad thing -- it's a coping mechanism! The upshot of that is that your waist is starting to get thicker, that belly of yours is becoming a BELLY, and your overall body tone is beginning to resemble that of Play Doh. Running out to catch a lunchtime class at the area gym is out of the question. yet, you know by looking at your jiggling thighs and that getting softer by the minute butt that you need to do something, and fast.

Well, office workouts that can be done right there in your cubicle or office are the ticket for you. We will put together a workout using just your body weight, your chair and some light to medium weight dumbbells (buy a pair and lock them in your desk drawer!).

Today's office workout will target the triceps, quad, hamstrings, biceps, glutes and shoulders on your desk or any sturdy structure at least 3 feet tall that you can lean your entire body weight on.

Using the desk, or a non rolling chair we'll do tricep dips
using your chair we'll also do squats
using your dumbbells, we'll work triceps and shoulders

The set:

10 to 15 tricep dips
15 to 20 squats (stand up from your chair and take a big step forward. Keeping your back straight, chest up, lower your butt until it's almost touching the seat. then stand back up, giving your glutes a squeeze while doing so.
20 bicep curls
20 lat raises
Do 3 sets of each

Have a towel and water handy. You're going to need it! And if you can close your office door for privacy, by all means do. Nothing worse than nosy coworkers looking in and distracting you with idle chit chat. Also, if you choose the lunch hours to do this, you're less likely to get interrupted, as many of your coworkers will be out to lunch. Get it in, get it done, tyrant of a boss be damned!

Tricep Dips

Use your office chair or any sturdy structure at least 3 feet tall that you can lean your entire body weight on. Facing away from the chair, brace your self of the edge with your palms facing back, fingers forward. Balancing your weight on both hands, with your back straight, walk both feet a few steps forward until the legs are pretty much straight, but knees still soft, and then begin lowering your butt below the surface of the chair. Your butt and back should be no more than two to three inches away from the chair as you lower. Go down until both elbows are bent to almost a 90 degree angle. From the lowest point, use your arm strength to begin lifting your body back up until arms are straight. The up motion counts as one rep. Lower your butt below the surface of the chair again and follow with the lift. keep your elbows tucked in and pointing back, not out to the sides. Do as many reps as you can. Up, down, up, down, up, down...

Arms of steel will soon be yours...

The Acai Berry Hype

Unless you've been living under a rock these past few years, you've at least heard about the acai berry even if you haven't yet tried it. And that's "ah-sah-yeee". I know I was calling it "ah - kai" until I got it straight early on. Anyway, this berry, grown in Brazil, is said to have super antioxidant qualities and the ability to speed up one's metabolism. It's yet another one of those "super foods" like soy or papaya.

Well, this berry actually does live up to the hype, not only providing immense benefits such as promoting a strong immune system, giving one boundless energy and providing super antioxidants, but it's also rich in omega fats, essential amino acids, plant sterols, fiber, vitamins A, B1,2 and 3, C & E, and on top of that, packs in potassium, calcium, magnesium, zinc and copper. How's all THAT for a simple little berry? Amazing, I say! Definitely worth a try, and if you can add it to your diet in some way, shape or form on a regular basis, you should do it.

Now, you won't necessarily find the acai berry itself just hanging out in your local super market (unless you shop in specialty markets), but your local health food stores might have them, and many juice bars do keep them on hand to put into power and health shakes. If you haven't already, give these berries a try, in whatever form you can get them in. (they can also be found in concentrated powder packets). They may be a tad expensive, but hey, aren't you, your body and your health worth it?
You bet you are!

Get Flat Abs Today!

There are many products, videos and books out there dedicated to one thing: getting flat abs and getting rid of belly fat. Everyone wants a nice, flat stomach, but few are willing to work for it. Many of the programs and practices out here do work if you follow the advice given. However, the one thing you can to today to get those flat abs is to reduce your calorie intake, cut the amount of fat and sugar in your diet, eat more protein and fiber, and yes, exercise. Just a 30 minute workout almost every day that includes leg, upper body, core and some cardio will do the trick!

For example:

standing twists
jumping jacks

Do 3 to 4 sets of each every day. Take a day of rest after each 3 day cycle of doing this routine. With this alone and a smarter diet, you'll be seeing the results quickly. Don't just sit there -- start TODAY!

Leg Exercises

Want to get rid of that jiggly pair of thighs and that saggy butt? Want to really tone up those legs? Then, a good, solid leg regimen is what's prescribed here. We'll pick the most effective leg exercises that target each part of the leg and create a neat, compact little workout that you can do anywhere. We'll work the hamstrings, quads, glutes and calves, and take less than 20 minutes to do it!

The Lineup:

Weighted Squats

Yep. Because they work. Bar on your shoulders or a dumbbell in each hand. Do sets of 20. When you can deal with that, up it to 30 per set.

Weighted Lunges

Bar on your shoulders or a dumbbell in each hand. Step forward until your knee is over the heel of your foot. Push off, step back, and return to original position. Step forward on the other leg. Repeat, alternating legs for 15 to 20 reps. For more of a work load or to progress, up it to 30+ per set.

Heel Raises

In a basic standing position, toes and knees straight forward, lift both heels off the floor up to the balls of your feet. Return heels to floor. Keep those abs tucked in with your posture perfect, and do 30 at a time.

Step Out Side Lunge

Standing with feet together, step one foot out to the side, perfectly parallel to the other foot. As you step, let your upper body drop toward the floor, and attempt to touch the floor with the opposing hand. Keep your back flat and your torso centered over your groin, head facing forward. Push off, pull the leg back in to the original position. Do 10 to 15 repeats on one side and then switch legs. Do two sets back to back as one set. That would be 15 (or 10) right, 15 left, again 15 right, 15 left. Count that as one set.

Do 3 to 4 sets of these 3 times a week, and watch the jiggly slowly begin to subside as those legs strengthen and tighten right up. All those lunges and
squats will have a nice effect on your butt, too. Just don't begin to get too caught up with constantly looking at your butt in the mirror, as tends to happen once that thing starts sitting up and looking all perky and firm.