Testimonial: Laura

Congratulations to BWell Fit client, Laura!  Laura competed in her first bikini competition on Saturday, March 27.  Wow she looked amazing and we are very proud of her.  Laura was definitely the photographer's favorite...can you blame them?  Her body is smoking but she also has a wonderful personality and is a joy to work with.  Thank you for choosing BWell Fit!

Laura's Personalized Program included:

• Complete health, fitness and nutrition assessment
• Fitness and Nutrition program
• Conditioning training - 3 days a week
• Strength training - 2 days a week
• Stretching and recovery - 5 days a week
• 1700-1800 calories a day - 25/50/25
• Monthly assessment and program modification

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.
 

• Prone Dumbbell Row

• Squat Jumps

• 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”

• 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!

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!

 

Ask the Experts: Rebounding After the Holidays

Question:

I did my best to watch my food intake during the holidays but think I may have gone a bit overboard. Should I eat less now?

Response:

We love the holidays!! Some favorite things about the holidays are spending time with family and friends and the abundance and variety of food. ..lots and lots of food. Once the dusts clear from the festivities, we notice that we packed on some extra pounds and fell off our fitness wagon. The average American can gain up to 15 pounds during the holidays. Some people experience the post holiday blues or worst, completely give up on their fitness and health quest because they feel that recovery is impossible. Being a little loose with your workouts and nutrition during the holidays does not mean that your are doomed for failure. Here are a few tips that will help you get back on track:

· Get moving. It may be the last thing you feel like doing, but getting the blood flowing is the perfect remedy for a food hangover and getting motivated again. In order to avoid being too sore, start off slowly. Do a walk/run interval or walk the distance you normally run. Reduce the amount of weights that you are used to doing before your hiatus. Reduce the number of reps and sets. Do more stretching or take a yoga class. Add a little more every month until you reach the level you were at before the holidays. Even a few minutes spent working out can boost your mood and your energy levels.

· Drink water. Drinking water can help flush out some of the toxins from your system and excess salt from all the holidays food. Overload of salt can lead to a feeling of bloating which makes you feel heavier than you really are. Water is a catalyst for weight loss, so the more you drink, the more weight you could potentially lose.

· Eat lightly. After eating too much, you may be tempted to declare, "I'll never eat again!" Surprisingly, you may feel hungrier than before but starving yourself is an injustice to your goal. Replace your starchy foods with more vegetables, fruit and lean protein. This also means controlling your portions to keep from over eating. You can eat all the green vegetables you want, keep protein to about 4 ounces per meal and eat fruits with less sugar and more water such as grapefruit.

· Make a plan. One of the worst side effects of eating too much is the guilt that comes after. Guilt is sometimes inevitable, but you can use that feeling to motivate you into something better. Make a plan for the next few days for how you'll get back on track with your eating and exercise. Just the act of planning can make you feel better.

· Act. Remember that all the planning means nothing if you do not act on it. Get off the couch and put your plans in play.

· Contact BWell Fit. If you need a customized plan to help you meet your goals, contact BWell Fit.