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Showing posts with label ask the experts. Show all posts
Showing posts with label ask the experts. Show all posts
Wednesday, March 31, 2010
Wednesday, March 17, 2010
Ask the Expert: Can Weight Lifting Make Women Look Bulky?
Q: Will weight lifting give me a manly look? I want to tone my arms and shoulders but don't want to look bulky or lose my boobs. Are there certain exercises that can prevent this?
A: The changes of you building the type of muscles that would make you look like a man, are highly unlikely. This is one of the misconceptions that women have about strength training. Just lifting weights alone will not build muscle, give you bulky arms or reduce breast size. Lifting weights will help you to lose weight and get the toned look you desire.
We all think of bodybuilders, both men and women, and think everyone will look like this when we strength train. What everyone needs to realize is that to build muscle it takes a very disciplined strength training routine, a nutrition plan to fuel your workouts and proper supplementation. Realize that bodybuilders are training in the gym at least 4 hours each day, 5-6 days a week to ave the muscle gains that they have. Also, women do not produce enough testosterone like men, so this is another reason why women will have difficulty building muscle.
As women, we should not be afraid of working out and lifting weights. We should have a fitness regimen that consists of total body strength training with lifting weights (5lbs-10lbs), cardiovascular training and stretching. We all want those toned arms and legs right? The only way to have this is to incorporate strength training into your diet.
Remember the more lean muscle you have the more calories you will burn which means you will have less fat deposits.
Here are a few examples of great compound movements that will not only increase your strength, develop your muscle tone, strengthen your core and provide a great cardio workout that will burn calories.
• Also pushups are another great exercise that will tone your entire upper body! To add a little spice and variation, try the “Ms. America Sash”
So it’s ok to pick up a weights ladies!
If your interested in having a personalized training and nutrition program to help you get your body lean and toned, please visit our website, http://www.bwellfit.com/ today for more information on the right program for you!
A: The changes of you building the type of muscles that would make you look like a man, are highly unlikely. This is one of the misconceptions that women have about strength training. Just lifting weights alone will not build muscle, give you bulky arms or reduce breast size. Lifting weights will help you to lose weight and get the toned look you desire.
We all think of bodybuilders, both men and women, and think everyone will look like this when we strength train. What everyone needs to realize is that to build muscle it takes a very disciplined strength training routine, a nutrition plan to fuel your workouts and proper supplementation. Realize that bodybuilders are training in the gym at least 4 hours each day, 5-6 days a week to ave the muscle gains that they have. Also, women do not produce enough testosterone like men, so this is another reason why women will have difficulty building muscle.
As women, we should not be afraid of working out and lifting weights. We should have a fitness regimen that consists of total body strength training with lifting weights (5lbs-10lbs), cardiovascular training and stretching. We all want those toned arms and legs right? The only way to have this is to incorporate strength training into your diet.
Remember the more lean muscle you have the more calories you will burn which means you will have less fat deposits.
Here are a few examples of great compound movements that will not only increase your strength, develop your muscle tone, strengthen your core and provide a great cardio workout that will burn calories.
• Also pushups are another great exercise that will tone your entire upper body! To add a little spice and variation, try the “Ms. America Sash”
If your interested in having a personalized training and nutrition program to help you get your body lean and toned, please visit our website, http://www.bwellfit.com/ today for more information on the right program for you!
Wednesday, March 3, 2010
Ask the Expert: 5 Fitness Tricks for Better Sex, Part 2
Q: They say that being in better shape helps improve your sex life. How is working out going to make me last longer or have better sex? Since I am not one to pass up a good thing, can you add a little something for my wife too (wink, wink) ;)
A: Since we couldn't get all the juicy tricks for better sex in the last newsletter, we are giving you more yummy goodies.
For a quick recap, click here. Now for the good stuff:
A: Since we couldn't get all the juicy tricks for better sex in the last newsletter, we are giving you more yummy goodies.
For a quick recap, click here. Now for the good stuff:
Tuesday, February 16, 2010
Ask the Experts: 5 Fitness Tricks for Better Sex
Q: They say that being in better shape helps improve your sex life. How is working out going to make me last longer or have better sex? Since I am not one to pass up a good thing, can you add a little something for my wife too (wink, wink) ;)
A. Experts have long said that people who are in better mental and physical health tend to have good sex lives. There are three primary components of fitness, they say "Endurance, strength and flexibility." If you are in shape, you have more aerobic endurance, muscular strength and overall flexibility-- all of which can aid a person during sex.
Don't forget the increased blood flow to the brain and those parts down there that make you want to jump your mate. Studies also point to the release of neurotransmitters that generally make people feel good.
When you are feeling good, you are more likely to want sex and enjoy it more. You will also avoid injuries like cramping and muscle pulls during sex (yes, it happens).
People who are out of shape are often less motivated to have sex. They tend to tire easily, have a lower sex drive and less stamina than those who work out.
So the moral of the story is get your butt in shape!
Here are 5 Fitness Tricks and Positions for Better Sex
1. Get your mind right – Brain fitness is very important since this where it all begins.
a. Ladies
i. Take the time to mentally get prepared for sex. This includes believing you are sexy and beautiful. We are all sexy and beautiful in our own way so you might as well own it. Repeat: “I am beautiful, I am sexy” over and over in your head. Studies show that when we tell ourselves something repeatedly, we will start to believe it. Many men believe that confidence is one of the sexiest things about a woman. Exuding confidence will quickly boost you from blah to hot.
ii. Now, think sexual thoughts. Think of your favorite fantasies and include your partner. When I played sports in school, the coach would make us replay a perfect race or competition in our head. I would picture myself running the perfect race and getting the perfect time. This mental exercise always improved my race and time. Use this when it comes to sex and you will find that your sex life will get better.
iii. Begin foreplay long before the act begins. Send your honey sexy texts, notes or long sexy stares across the table. Flirt and tease him so by the time you two are about to do the act, you are both ready to go. Now begin the traditional foreplay.
iv. Meditations can be used to enhance your sexual experience as well as other parts of your life. Invest in meditation books, audio books, etc…
b. Gentlemen
i. Please apply all the above
ii. We are going to take it a step further for you. Nature has blessed you with the ability to reach orgasmic climax faster and more frequent than women. It is going to take your lady a little longer to reach climax so try to prolong the act for her. When you are in the act, one of the best ways to prolong the experience is to think of something non-sexual. Some of the things I have heard guy friends use as orgasm blockers are station wagons, graveyards, work, getting up in the morning, and other visuals that are totally “un-PC” to mention. Use this mind trick to keep you going longer.
iii. Don’t go in with a loaded gun, release beforehand. This way you can focus on pleasing her and not worried whether you are going prematurely unload.
2. Get your heart in check – interval training 2-3 times per week to increase stamina. This means that you will last longer. Remember when you first started running? The first time, you were out of breath, your legs were cramping up and you were feeling a burning sensation in your chest. The more you ran, the longer you could go with less of the embarrassing symptoms we mentioned earlier. You can transfer that stamina to the bedroom. Try this interval training 2-3 times a week to get your heart in check.
a. Treadmill
i. Warm up with a 3-5 minute brisk walk
ii. Take the pace up another notch so that you are almost running for one minute
iii. Take the pace up to a run for a minute
iv. Back to near run for a minute
v. Take it up to a fast paced run
vi. Repeat
vii. The total time should be 20 minutes or more. Start with 10 minutes which is warm up, 2-3 run intervals, 2 minute cool down
3. Total body workout 2-3 times per week
Sex is very physical and will require you to use all your major muscles whether you know it or not. Your fitness routine should include exercises for the following muscle groups:
i. Deltoids (shoulders) – Try Lateral extensions, shoulder press
ii. Biceps – Try bicep curls
iii. Triceps - Try triceps extensions
iv. Chest – Try pushups or bench press
v. Back – Try pull ups, lat pull downs, fly’s
vi. Abs/Core – Try bicycles, plank holds
vii. Quadriceps – Try lunges
viii. Hamstrings /gluteus maximus– Try squats
ix. Calves – Try calf raises
The better shape you in the more confident you are sexually and the better you can perform.
Now this was just foreplay, come back next time for our last 2 steamy tips....next up positions!
A. Experts have long said that people who are in better mental and physical health tend to have good sex lives. There are three primary components of fitness, they say "Endurance, strength and flexibility." If you are in shape, you have more aerobic endurance, muscular strength and overall flexibility-- all of which can aid a person during sex.
Don't forget the increased blood flow to the brain and those parts down there that make you want to jump your mate. Studies also point to the release of neurotransmitters that generally make people feel good.
When you are feeling good, you are more likely to want sex and enjoy it more. You will also avoid injuries like cramping and muscle pulls during sex (yes, it happens).
People who are out of shape are often less motivated to have sex. They tend to tire easily, have a lower sex drive and less stamina than those who work out.
So the moral of the story is get your butt in shape!
Here are 5 Fitness Tricks and Positions for Better Sex
1. Get your mind right – Brain fitness is very important since this where it all begins.
a. Ladies
i. Take the time to mentally get prepared for sex. This includes believing you are sexy and beautiful. We are all sexy and beautiful in our own way so you might as well own it. Repeat: “I am beautiful, I am sexy” over and over in your head. Studies show that when we tell ourselves something repeatedly, we will start to believe it. Many men believe that confidence is one of the sexiest things about a woman. Exuding confidence will quickly boost you from blah to hot.
ii. Now, think sexual thoughts. Think of your favorite fantasies and include your partner. When I played sports in school, the coach would make us replay a perfect race or competition in our head. I would picture myself running the perfect race and getting the perfect time. This mental exercise always improved my race and time. Use this when it comes to sex and you will find that your sex life will get better.
iii. Begin foreplay long before the act begins. Send your honey sexy texts, notes or long sexy stares across the table. Flirt and tease him so by the time you two are about to do the act, you are both ready to go. Now begin the traditional foreplay.
iv. Meditations can be used to enhance your sexual experience as well as other parts of your life. Invest in meditation books, audio books, etc…
b. Gentlemen
i. Please apply all the above
ii. We are going to take it a step further for you. Nature has blessed you with the ability to reach orgasmic climax faster and more frequent than women. It is going to take your lady a little longer to reach climax so try to prolong the act for her. When you are in the act, one of the best ways to prolong the experience is to think of something non-sexual. Some of the things I have heard guy friends use as orgasm blockers are station wagons, graveyards, work, getting up in the morning, and other visuals that are totally “un-PC” to mention. Use this mind trick to keep you going longer.
iii. Don’t go in with a loaded gun, release beforehand. This way you can focus on pleasing her and not worried whether you are going prematurely unload.
2. Get your heart in check – interval training 2-3 times per week to increase stamina. This means that you will last longer. Remember when you first started running? The first time, you were out of breath, your legs were cramping up and you were feeling a burning sensation in your chest. The more you ran, the longer you could go with less of the embarrassing symptoms we mentioned earlier. You can transfer that stamina to the bedroom. Try this interval training 2-3 times a week to get your heart in check.
a. Treadmill
i. Warm up with a 3-5 minute brisk walk
ii. Take the pace up another notch so that you are almost running for one minute
iii. Take the pace up to a run for a minute
iv. Back to near run for a minute
v. Take it up to a fast paced run
vi. Repeat
vii. The total time should be 20 minutes or more. Start with 10 minutes which is warm up, 2-3 run intervals, 2 minute cool down
3. Total body workout 2-3 times per week
Sex is very physical and will require you to use all your major muscles whether you know it or not. Your fitness routine should include exercises for the following muscle groups:
i. Deltoids (shoulders) – Try Lateral extensions, shoulder press
ii. Biceps – Try bicep curls
iii. Triceps - Try triceps extensions
iv. Chest – Try pushups or bench press
v. Back – Try pull ups, lat pull downs, fly’s
vi. Abs/Core – Try bicycles, plank holds
vii. Quadriceps – Try lunges
viii. Hamstrings /gluteus maximus– Try squats
ix. Calves – Try calf raises
The better shape you in the more confident you are sexually and the better you can perform.
Now this was just foreplay, come back next time for our last 2 steamy tips....next up positions!
Tuesday, January 19, 2010
Ask the Experts: Grocery Shopping Tips
Question:
I know that I am supposed to eat better but I have such a hard time grocery shopping. Every time I step inside a grocery store I get completely overwhelmed! By the time I leave, I am usually over my allotted budget and have bags of crap I wasn’t intending to buy. Can you please help me get it together?
Response:
Grocery shopping is a very important part of your quest for a healthier lifestyle. It is so easy to abandon the list or promise to eat less baked goods when the aroma fills your nose as soon as you step inside the store. The marketing departments at these stores are well aware of our weaknesses. The look, smell and even checkout stations are designed to get you to spend more even if it is on the wrong items. Don’t beat yourself up and falling prey to their well designed marketing campaign. Here are some tools that we use to keep us on track before and while grocery shopping.
How to grocery shop effectively:
1. Plan ahead
a. Select the healthy meals that you would like to prepare.
b. Discuss with roommates/ family members. This can help you generate ideas for the menu and also keep
you from buying things that other people will not eat. Don’t forget to share your quest for a healthier
lifestyle and smaller waist line. Enlist their help because just as quickly as they can help, they can also
knock you off your health wagon.
c. Make a calendar for meals. You can use a monthly calendar to indicate what you are going to make on
which day so that you will know what you need to purchase
d. Create shopping list. This list should be make using the calendar of menus
2. Select basic items that you will use frequently. What to buy:
Pantry
• Low-sodium chicken broth and broth-based vegetable and bean soups. Always read the labels to
ensure sodium levels are less than 500 milligrams per serving.
• 100% Whole grain pasta, whole grain couscous and brown rice. Whole grain or multigrain does not
mean it is healthy. The label must read 100% whole wheat
• Canned wild fish, including salmon and tuna, contain omega-3 fatty acids.
• Low sodium canned tomatoes and beans are great to have on hand
• Whole grain cereals and oatmeal. Make sure it has at least 3 grams of fiber and less than 10 grams of
sugar. Do not buy fast-cooking oatmeal, as it raises your blood sugar too quickly.
• Natural style peanut butter or other nut butters
• Olive oil and canola oil
• Breads made with flax. This is an excellent source of protein and good fats and it lowers the percentage
of carbohydrates in the bread.
Refrigerator and freezer
• Variety of fresh fruits and vegetables. If you pick lots of bright colors you are most likely to get a variety
of nutrients. Bright colors, especially reds and greens, indicate high antioxidant content.
• Frozen fruits and vegetables
• Low-fat milk, yogurt, nut milks, reduced fat cheese
• Eggs (especially omega-3 enriched), egg whites, egg substitute
• Choose skinless chicken or turkey breasts, pork tenderloin and lean cuts of beef for healthy meat options.
• Fish is the king protein from animal sources.
Snacks
• Pre-portioned whole grain cookies, crackers, and baked chips. The best thing to do is to put them in
small baggies so you don’t eat the whole bag.
• Dry roasted nuts.
• Fresh and dried fruits. A small box of raisins can provide a healthy energy boost. Make that there is no
sugar added to the dried fruit.
• Microwavable popcorn. Don't butter it. Flavor it with spices instead, such as garlic or onion powder or
herbs. I have put cayenne pepper on my pop corn for an extra kick.
• Dark chocolate in small quantities will satisfy any sweet tooth. For all you chocolate lovers out there,
buy low-fat chocolate with the highest percentage of cacao you can find for the antioxidants.
2. Stick to plan. It doesn’t matter if all the items on the cookie aisle are seductively calling your name (“Suuuuussannnnn, buy me”), do not go down that aisle if it is not on your shopping list.
3. Reward yourself. Designate one “reward” item that you absolutely love to put on your reward list. If you follow your list and diet accordingly, reward yourself with that item. Don’t fool yourself of how it will effect your overall diet. If that item is the chicken wings in the deli section, don’t down a whole bucket and expect it not to effect your waist line. Try and grab a healthier alternative like the baked and skinless version.
4. Keep an ongoing list on your fridge or close by where you can jot down depleted items.
How can BWell Fit Help? We can provide the following:
• Assessment for needs, wants and goals. We will assess you to determine where you are currently. Whether it is your weight, health issues or fat level.
• Customized programs. We use the assessment to customize a fitness, nutrition and motivation program.
• Meal by meal menu. This customized program includes a meal by meal menu using your assessment, goals, likes, health issues, allergies, etc…
• Grocery list. Each menu comes with a grocery list so you will know exactly what you need to buy to prepare the created menu
• Motivation and questions answered. We offer many events and incentives to keep you motivated during your journey. And if you should ever have a question, please call, email or schedule an appointment with us. Your questions will be answered quickly and effectively.
This month, we are offering our online program for $59.99 per month. This offers all the Services above for a very low price. The original price is $99 for set up and $199 per month.
Good luck and happy shopping. Please contact us if you need more tips or have any more questions: info@bwellfit.com or 877 319 1133.
I know that I am supposed to eat better but I have such a hard time grocery shopping. Every time I step inside a grocery store I get completely overwhelmed! By the time I leave, I am usually over my allotted budget and have bags of crap I wasn’t intending to buy. Can you please help me get it together?
Response:
Grocery shopping is a very important part of your quest for a healthier lifestyle. It is so easy to abandon the list or promise to eat less baked goods when the aroma fills your nose as soon as you step inside the store. The marketing departments at these stores are well aware of our weaknesses. The look, smell and even checkout stations are designed to get you to spend more even if it is on the wrong items. Don’t beat yourself up and falling prey to their well designed marketing campaign. Here are some tools that we use to keep us on track before and while grocery shopping.
How to grocery shop effectively:
1. Plan ahead
a. Select the healthy meals that you would like to prepare.
b. Discuss with roommates/ family members. This can help you generate ideas for the menu and also keep
you from buying things that other people will not eat. Don’t forget to share your quest for a healthier
lifestyle and smaller waist line. Enlist their help because just as quickly as they can help, they can also
knock you off your health wagon.
c. Make a calendar for meals. You can use a monthly calendar to indicate what you are going to make on
which day so that you will know what you need to purchase
d. Create shopping list. This list should be make using the calendar of menus
2. Select basic items that you will use frequently. What to buy:
Pantry
• Low-sodium chicken broth and broth-based vegetable and bean soups. Always read the labels to
ensure sodium levels are less than 500 milligrams per serving.
• 100% Whole grain pasta, whole grain couscous and brown rice. Whole grain or multigrain does not
mean it is healthy. The label must read 100% whole wheat
• Canned wild fish, including salmon and tuna, contain omega-3 fatty acids.
• Low sodium canned tomatoes and beans are great to have on hand
• Whole grain cereals and oatmeal. Make sure it has at least 3 grams of fiber and less than 10 grams of
sugar. Do not buy fast-cooking oatmeal, as it raises your blood sugar too quickly.
• Natural style peanut butter or other nut butters
• Olive oil and canola oil
• Breads made with flax. This is an excellent source of protein and good fats and it lowers the percentage
of carbohydrates in the bread.
Refrigerator and freezer
• Variety of fresh fruits and vegetables. If you pick lots of bright colors you are most likely to get a variety
of nutrients. Bright colors, especially reds and greens, indicate high antioxidant content.
• Frozen fruits and vegetables
• Low-fat milk, yogurt, nut milks, reduced fat cheese
• Eggs (especially omega-3 enriched), egg whites, egg substitute
• Choose skinless chicken or turkey breasts, pork tenderloin and lean cuts of beef for healthy meat options.
• Fish is the king protein from animal sources.
Snacks
• Pre-portioned whole grain cookies, crackers, and baked chips. The best thing to do is to put them in
small baggies so you don’t eat the whole bag.
• Dry roasted nuts.
• Fresh and dried fruits. A small box of raisins can provide a healthy energy boost. Make that there is no
sugar added to the dried fruit.
• Microwavable popcorn. Don't butter it. Flavor it with spices instead, such as garlic or onion powder or
herbs. I have put cayenne pepper on my pop corn for an extra kick.
• Dark chocolate in small quantities will satisfy any sweet tooth. For all you chocolate lovers out there,
buy low-fat chocolate with the highest percentage of cacao you can find for the antioxidants.
2. Stick to plan. It doesn’t matter if all the items on the cookie aisle are seductively calling your name (“Suuuuussannnnn, buy me”), do not go down that aisle if it is not on your shopping list.
3. Reward yourself. Designate one “reward” item that you absolutely love to put on your reward list. If you follow your list and diet accordingly, reward yourself with that item. Don’t fool yourself of how it will effect your overall diet. If that item is the chicken wings in the deli section, don’t down a whole bucket and expect it not to effect your waist line. Try and grab a healthier alternative like the baked and skinless version.
4. Keep an ongoing list on your fridge or close by where you can jot down depleted items.
How can BWell Fit Help? We can provide the following:
• Assessment for needs, wants and goals. We will assess you to determine where you are currently. Whether it is your weight, health issues or fat level.
• Customized programs. We use the assessment to customize a fitness, nutrition and motivation program.
• Meal by meal menu. This customized program includes a meal by meal menu using your assessment, goals, likes, health issues, allergies, etc…
• Grocery list. Each menu comes with a grocery list so you will know exactly what you need to buy to prepare the created menu
• Motivation and questions answered. We offer many events and incentives to keep you motivated during your journey. And if you should ever have a question, please call, email or schedule an appointment with us. Your questions will be answered quickly and effectively.
This month, we are offering our online program for $59.99 per month. This offers all the Services above for a very low price. The original price is $99 for set up and $199 per month.
Good luck and happy shopping. Please contact us if you need more tips or have any more questions: info@bwellfit.com or 877 319 1133.
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