5 Reasons You Need to Cross-Train

Maybe you've just started out on your fitness journey, or maybe you've been working out for years. 

You've either just started to figure out what works well for your body, or you're still rocking that tried and true routine that has kept your body fit for some time now. You've gotten into a nice groove with your workouts. 

You get in and you get out quickly, putting in your sweat equity and checking off another task on the old to-do list for the day.

Here's the trouble: You're in a rut. Maybe you don't even know it. Even if you're not mentally tired of the routine you've created, your body is almost certainly physically tired of it. 

You just may have missed the signs: You're not losing weight any more. You're not building muscle mass. You're not improving on your speed or your distance when you work out.

It's time to add some cross-training into your routine. Here's what cross-training can do for you:

Challenge Your Body

When you keep doing the same old exercises day in and day out, your body starts to adapt. Your muscles learn the routine relatively quickly. They stop being challenged by it, and that means that they stop developing.

In order to make your body stronger, more flexible, and better able to endure long periods of hard work, you have to constantly challenge your muscles. Doing different exercises helps to challenge your muscles by subjecting them to different movements or to variations in intensity. 

Works Out New Muscles

It's a no-brainer : Different exercises work out different parts of your body. You can't do bicep curls everyday and then wonder why your hamstrings are weak. Cross-training allows you to work out different muscles so that you can develop your whole body and create muscle balance.

Trying new exercises can help you to work out muscles you didn't even know were there. One reason is that new exercises activate stabilizing muscles, helping you to get a total body workout.

Lowers Risk of Injury

When you strengthen more muscles throughout your body and improve your flexibility through cross-training, you also lower your risk of injury. Your body is used to performing a variety of movements, helping it to adapt to a diverse range of experiences. Cross-training allows your body to become stronger and better capable of handling change -- thereby reducing your risk of injury.

Improves Performance

When your body is stronger and better capable of adapting to new situations, it performs better in a variety of exercises. Cycling improves your endurance for running. Strength training improves your stroke in swimming. Yoga improves your flexibility for cycling. Cross-training has a cyclical nature that helps your body to become stronger, faster, and more efficient no matter the workout you choose.

Breaks Up the Monotony

Let's face it: Working out can be plain out tedious sometimes. It can be hard to face another three miles on the treadmill -- staring ahead at the wall or watching reruns on the TV. Even a heart-pounding zumba class can start to seem old-hat when you know all the steps already. 

Cross-training provides you with a variety of exercises so that you don't become bored with doing the same thing all the time. 

When you aren't excited by exercise, it can make it harder (if not impossible) to get to the gym. Finding ways to make exercise fresh and fun is vital to your long-term fitness success.

Cross-training isn't just for elite athletes. Everyone should incorporate it into their workouts to help keep their body in top shape, reduce the risk of injury, and keep exercise interesting.

What do you do to cross-train? Share your routines in the comments!

Tara Spenser is currently the resident writer for workingcapital.org, where she researches the most affordable business capital available. In her spare time, she enjoys blogging, swimming and being a mom.

 

 

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris

To your dieting success!

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Lower Back Exercises You Can Do From Home

  Great video that shows you how to do lunges correctly so you dont hurt yourself. 

Have you got any lower body exercises that you do at home that you find is helping to shape or tone your body. Share it in the comments below. 

If you find this useful, let me know by leaving me a comment below. 

 

 

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris

To your dieting success!

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

It is official! 2day Fasting Can Improve Your Health

A few weeks ago I was watching a program on the telly about the effects of fasting and there were some truly intriguing findings.

Here is a clip I found where  Dr Krista A Varady shares her research,Michael Mosley presents from the documentary Eat,fast and live longer

 Fascinating BBC Horizon video on how fasting may prevent a host of age related diseases in later life diabetes,cancers,heart disease high blood pressure and diseases of the brain such as dementia.


 I have started the 2 day fast at weekends and at find that if I keep myself busy its something I can do comfortably.

In any case I have since found that you can eat through the day but only upto 500 calories if your a woman and 600 if you are a man.

If you are going to do this type of fasting, then check with your GP first, and make sure you have proper guidance to doing this in the first instance.

Here are some links I found on the net..

BBCNews re Mike Mosley and his fasting quest

Alternate Day Fasting

You can catch the original programme on BBC Iplayer I believe.

*** GUEST POST *** Aerial circus – What’s all the hype about?

Aerial circus is taking the nation by storm at the moment as the latest way to get fit, tone up, and have a really fantastic time while you’re at it! If you’ve been looking to add a little spice to your workout regime but are lacking inspiration. 

The team at Poleista a new aerial circus and pole blog have put together a raft of info to help you decide whether aerial circus might be something that will help you to achieve the results that you’ve been dreaming of.

What are the benefits?

We all lead busy lifestyles, so it’s important that we choose a type of exercise that will reap the rewards. Thankfully, aerial circus really delivers. It provides a full body workout that can improve core strength and flexibility while also burning calories. Aerial circus is a great confidence booster too, and beginners often find that their newfound skills translate into all areas of their lives. Of course, part of this is probably due to their sexy new figures!

So what exactly is aerial circus?

In the most basic of terms, aerial arts involve performing aerobic style moves while suspended in mid-air. Cirque du Soleil are famous for their dazzling aerial circus performances the world over. There are several different types that all involve the use of different apparatus. They’re a true art form that requires grace, skill and dedication, though even the most unfit of beginners are welcome at classes. Even if you doubt your credentials in these areas, a class will soon make you change your mind!

What are the different types of aerial art?

Here, we'll take a look at a few of the various types of aerial art that you can choose from.

Aerial hoop

Aerial hoop is probably the most well-known of all the aerial arts, and involves using a large metal hoop which is suspended from the ceiling. A beginners’ class will cover the basics of getting up and down from the hoop and then how to spin. Once this has been mastered, the class will move onto more advanced manoeuvres involving performance skills and technique. Aerial hoop is also often called lyra or cerceau.

Static trapeze

A suspended metal bar is the equipment of choice for those practising static trapeze. The equipment stays completely still while the artist performs tricks and moves. Beginners will start by learning how to get on and off the trapeze, and then progress to more advanced movements and techniques.

Spanish web

Spanish web involves the artists climbing a rope which they can then use to perform a range of tricks and moves. The apparatus includes a loop at the very top of the rope, which students can use to lock their wrists into to allow a wider range of positions to be achieved. A class will involve learning very basic poses and some climbing techniques.

Aerial tissu

Tissu, also known as silk, is a fabric apparatus that performers use to climb and wrap their bodies around. Beginners will start by learning how to climb the silks and carry out basic poses. Eventually, the moves will require greater strength and skill.

 

How can I get started?

The best way to get started with your chosen aerial art is to sign up for a beginners’ class in your local area. Pick one that is appropriate to your current skill level and just turn up!

What can I expect from my first class?

Aerial arts classes start with a warm-up that incorporates your chosen apparatus to get your body ready for the session. You will then be introduced to some basic moves before slowly moving on to more advanced techniques. Classes tend be very friendly and supportive places, so you’re likely to even make a few new friends while you’re there.

Aerial arts provide a great workout opportunity for anyone who’s looking for something a little bit out of the ordinary. It might just take one class for you to be hooked!

  

Todays Guest Post is by Carolyn Jones who writes for a new aerial and pole fitness site called poleista.co.uk

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To your dieting success!

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Hiking in Reading

Taking time out to walk or hike can make a difference to your diet or lifestyle programe.

Sometimes its good to just clear your head, but most of all doing some form of exercise will keep you fit and healthy.

Here I share with you a short video I made while out hiking in Reading through Linear Park.
In total I completed a 4 mile hike and the weather was sunny but a bit windy.


The views around the park were breathtaking, I wished I had taking more pics.

Why not share your favourite walks or videos you can email me the link at
Londonfitgirlsclub@gmail.com

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris

To your dieting success!

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

My Weightloss Journey

So far this year I have completed two detox programmes, fasted for two days and joined two online programmes    

I have been going through these with you on my blog. Today I have compiled a short video with some of the things I've achieved. 

Losing weight or toning up requires dedication determination and support. 

Don't forget to sign up for our weightloss program, hit the tab at the top of this blog :)

: Weightloss Journey

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris

To your dieting success!

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

Exercises You Should Not Do To Lose Weight

Mistake #1: Doing isolated exercises

Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.


Mistake #2: Working out with machines

Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique.


Mistake #3: Doing long bouts of cardio

Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.


Mistake #4: Doing crunches and sit-ups to get 6-pack abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them!


Mistake #5: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.

You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress.


Mistake #6: Doing long workouts

Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.

When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!







Colette Morris SAC Dipl. (Diet &Nutrition)
LFGC Founder


Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/
Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com or simply click on the tab at the top
to join our program.

The Top 10 Workout Songs For September

 

FOR IMMEDIATE RELEASE:

The Top 10 Workout Songs For September

Fort Wayne, IN – September 2, 2012 – This month's top 10 draws heavily from the Top 40. Accordingly, it's heavy on pop tunes—albeit from a variety of genres. Gym favorites Nicki Minaj and Chris Brown have provided the club music. 

Train and Carrie Underwood brought the rock and country, respectively. Karmin and Ellie Goulding took the remix route. 

Finally, the month's two highest-ranking tracks came courtesy of a pair of newcomers--Outasight and Havana Brown.

 

Here's the full list, according to votes placed at Run Hundred--the web's most popular workout music blog.

Nicki Minaj - Pound the Alarm - 125 BPM

Chris Brown - Don't Wake Me Up - 128 BPM

Carrie Underwood - Blown Away - 138 BPM

Outasight - Now or Never - 126 BPM

Rihanna - Where Have You Been (Vice Club Mix) - 127 BPM


Train - 50 Ways to Say Goodbye - 139 BPM

Karmin - Brokenhearted (Razor N Guido Remix) - 128 BPM

Havana Brown & Pitbull - We Run the Night - 136 BPM

David Guetta & Usher - Without You (R3HAB's XS Remix) - 128 BPM

Ellie Goulding - Lights (MK Charlee Dub) - 125 BPM  

To find more workout songs, folks can check out the free database at RunHundred.com. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine.

Contact:
Chris Lawhorn
Run Hundred
Email: Admin@RunHundred.com

PS join us now at http://www.ichange.com/user/ColetteM for your online weight coaching with COlette Morris

To your dieting success!

Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

Get a 10% discount on Herbalife Products at our Online Herbalife Shop - http://healthyweightloss.herbalcoach.com/ 

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.