Keep Body Fit

If you want to increase your endurance and muscle strength as well, try training with weights at the gym to improve your bone density and prevent weight gain, or experiment with bodyweight training, instead, by doing push-ups, squats, and lunges. However, heavy training, especially hard endurance work like running, can exacerbate things, so it's an idea to focus instead on shorter, sharper training sessions. This exercise will enhance your posture and strengthen the muscles in your arms, shoulders, legs, upper and mid back while also toning them.

These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. 

This exercise will enhance your posture and strengthen the muscles in your arms, shoulders, legs, upper and mid back while also toning them. “As you see those numbers go down, that's when to start pushing yourself a bit faster.” Roberts says that, with regular exercise, you should be seeing progress over a two-week period and pushing yourself if you feel it is getting easier. 

The more time you spend on these sitting-down activities, the less time you have for active stuff, like basketball, bike riding, and swimming. Such activities include stair climbing, jumping jacks, walking, and jogging.Aerobic activities that require some equipment or a particular location include jumping rope, swimming, and riding a bicycle. 

 Being active helps lower stress hormones such as cortisol and promotes the release of feel-good hormones, such as endorphins. Going outside is better for your overall health than you thought.Rodale's Organic Life notes spending time outdoors can help improve your concentration, reduce stress and anxiety, and increase your vitamin D intake. Not only does sleep give you the energy you need to work out on a regular basis, it also helps regulate your metabolism, repair your muscles, boost your athletic performance and more. 

 Committing to run a 5K race or a fitness challenge provides you with a goal to work toward.The Office of the President's Council on Fitness, Sports & Nutrition] sponsors a variety of challenges, and you can track your progress online. Research shows that being sedentary is bad for your physical and mental health, so staying active during this difficult time is important. 

 Physical activity also helps to keep your immune system working effectively as it flushes bacteria from the lungs and airways, increases white blood cell circulation and raises body temperature, all of which help the body fight infection. “It provides you with more gratification, and the costs of not doing it are higher.” For instance, walking or cycling to work, or making friends by joining a sports club, or running with a friend. routines are necessary for all things to keep in order,work play eat or sports,but one needs to rest completely,good for muscles,mind and your enthusiasm to start all over and do it again,all else in moderation.john k. “It provides you with more gratification, and the costs of not doing it are higher.” 

For instance, walking or cycling to work, or making friends by joining a sports club, or running with a friend. Committing to run a 5K race or a fitness challenge pro Their extra push of motivation can be very inspiring and it is a great way to bond.

Good people to ask are family members, co-workers or classmates, neighbors (if you have a good relationship with them already) or local friends. While most people let work, family, social engagements and other priorities get in the way of exercise, really fit people make exercise a priority no matter what. She said as stress builds through the day from taking care of children, especially now when they may be home with you much more often, you want to make sure you are the best for yourself and your family. 

 While fit people always make it a priority to get in planned exercise on a regular basis, they don't limit exercise solely to the gym (or home gym)—they do all they can do stay active outside of their workouts as well. The danger of the typical New Year resolutions approach to fitness, says personal trainer Matt Roberts, is that people “jump in and do everything – change their diet, start exercising, stop drinking and smoking – and within a couple of weeks they have lost motivation or got too tired. 

 Just 30 minutes of exercise a day should help you offset osteoporosis, hold on to muscle mass, maintain your natural range of motion, avoid back pain, lower your risk of heart problems and maintain a healthy sex life. Knowing your goals will help keep you motivated to exercise.Health-related fitness requires that you maintain a minimum level of fitness for your age to reduce your risk of illnesses that can be caused by lack of exercise or poor nutrition. 

 Doing six or eight exercises, this effect of going between the upper and lower body produces a pretty strong metabolism lift and cardiovascular workout.” Try squats, half press-ups, lunges, tricep dips and glute raises. Cardio exercises would probably be a good idea as they burn more calories, but you could do weightlifting instead if you're willing to wait a bit longer for obvious, visual results. Squats or sit-to-stands from a sturdy chair, push-ups against a wall or the kitchen counter, and lunges or single-leg step-ups on stairs are all great for those new to these kinds of exercises. vides you with a goal to work toward.

The Office of the President's Council on Fitness, Sports & Nutrition] sponsors a variety of challenges, and you can track your progress online. Pay attention to the caloric content of your sports drinks and“You're raising your heart rate, working your muscles and having a good general workout.” These take no more than 15-20 minutes and only require a chair for the tricep dips – although dumbbells can be helpful, too. only drink sports drinks if you have been exercising for 60 minutes or longer. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. 

 Set goals for yourself and when you have reached those goals you earn a reward.

For example, if you have kept up with your routine and healthy eating and you accomplished your goal for the week by jogging for 30 minutes instead of 20, then that Friday night you should treat yourself to a movie outing, massage, or luxurious bath. what is up everyone it will come back to another video this video is gonna be very different from what you're used to seeing here on my channel.

I've been wanting to do this video for a very long time but the number one thing that's been holding me back is I in no way have reached my ultimate fitness goals yet so I thought I'd be silly of me to share you know my fitness transformation where I feel like I'm not there yet but last night I was scrolling through some old photos of my babies actually and I came across the photos that I used to take on this fitness journey ever since I got married and started having kids and through all like my body changes I was always documenting them I compared the photos that I used to take to the photos that I'm taking now of my body and I was like well I could not really deny the difference like there is a transformation so I'm like you know what it is time let me share this with my viewers I've always wanted to share my fitness journey with you guys and today is that day not sure whether I'm gonna call this just a fitness transformation video or how I got fit without ever going to a gym now if I do end up calling it that what I mean by that is I never been to a public gym I've been there once to get a membership and then I never went back because I realized that a public gym gives me a lot of anxiety and I really can't focus so years ago when I had this realization that I'm just never gonna be able to go to a public gym my husband actually helped me out he got me some equipment and we had this fair room where we put in that equipment I have been able to transform my body just working out at home in my little gym with whatever equipment I have that just goes to show they could always work out from home and still get results where do I begin so let's start off with my body shape I've always had a really slim body type I did start developing breasts a lot younger than most people just because of my genetics but other than that my whole body has always been skinny in school people would always bully me say that I am anorexic or bulimic and I've never been interact sick I've never been bulimic but I do struggle with eating like I can't eat too much like I just don't have a huge appetite so when I do eat I always have to make sure that it's really nutritious and wholesome food that's gonna benefit my body in some sort of way I don't see food as like enjoyable thing and on top of that I have a really fast metabolism so if I don't eat regularly I will lose weight fast so that being said it's really hard for me to gain weight and that brings me to supplements the only supplements that I do take are things that are gonna help me build muscle and gain weight this is protein powder this one has 50 grams of protein per serving so anytime I do buy protein powder I always make sure it's like really high protein and then this is BCAA which if you don't know what that is it's basically to help your muscles recover a lot quicker and it also helps build lean muscle so again anything that helps build I use now this right here is something I started using after I broke my wrist you guys know I broke my wrist snowboarding and that's a whole different story I'm gonna talk more about it at the end of this video but this has been a struggle had to start incorporating collagen peptides in my diet just because collagen helps with bone restoration and it's also really good for your skin nails I really love that this is so easy to consume with unflavored powder and I just put it in my coffee in the morning and it's that good also not to mention this has 10 grams of protein per serving so that's extra protein for me these really have been the only supplement that I use throughout my fitness journey I always get my supplements from ghost ups it's a website where you could get vitamin supplements all kinds of different it's such an easy place to shop they have all different types of brands of supplements and vitamins I get all of my like multivitamins fish oils anything vitamins and supplements I get from go subs I had to get that out of the way because I know a lot of you are gonna ask me if I do supplement my whole fitness journey begins when I was 16 years old I was living with my sister and she used to run on the treadmill a lot she still does she crazy I always would get bullied in school people would always make fun of me that I'm so skinny so I'm like this could help me gain muscle we would go to the gym together and we would run on a treadmill and I didn't do anything for me at all actually if anything got me even more skinny when I got married I was again pretty thin but still kind of fit like I was kind of cute you know but then I got pregnant with my first child as you guys probably know her Ariel she had a I'll leave her a link below but she ruined my body that's what I thought at the moment you guys like I was the most depressed in that pregnancy I was so ugly in my opinion I felt terrible about myself about my body after I had my little Ariel she completely changed my life um I was really happy to be a mommy yes you guys know all the fun stuff that happens after you have your baby but then I looked in the mirror one day I remember taking this photo I'll insert it on the screen and I was about to burst into tears and cry I'm like is this really me like Who am I and I know that sounds really harsh but I'm just gonna be a really transparent with you guys I'm gonna speak from my experience and what my thought process was back then so please don't judge me but then of course I had to start working out I did know much about fitness at all other than the times I would go to the gym with my sister and run on a treadmill I just started searching videos on you too and I'll play a fitness video for an hour where they show you like instruct two different moves you can do like fitness blender was one of the YouTube channels I used to watch a lot and I would just follow all of their routines one hour every single day intensive cardio and literally within two months I think my daughter was like six months old when I seen my body I got so skinny again and I felt like what did I do wrong you know this is not what I wanted I just wanted to lose some of the weight but not all of it I felt like I was skinnier than even before if that's even possible I'm sure I wasn't but that was just what my mind thought um so I was really disappointed in myself I just stopped working out to be honest and lo and behold I got pregnant again thankfully with my son my pregnancy was a lot easier I was able to enjoy it a little bit more but I did get really huge - this time around I got smarter as I said being pregnant my son was a lot easier I wasn't so sick like I wasn't my daughter so I was able to really focus on educating myself about fitness I listen to many audiobooks I searched other people's body transformation and I realized that way you should be doing if you're trying to tone up your body gain muscle really look fit is weight training that was completely foreign to me I haven't done that before like I didn't think that was for women I always thought that was something men do I got really intrigued and interested so I just could not wait to have this baby so I could start on this new weight training strength training fitness journey and lo and behold nine months or up had a terrible delivery with my son but he arrived in this world and I had my they had to give me an emergency c-section which really ruined my chances of getting into working out as soon as possible after having my baby because it takes a lot longer to recover from a c-section after baby number two my little Vinny was here he thankfully was like the best baby ever he slept well he ate well he was just a perfect little baby you know like no problems at all and I had so much time that I could literally put into working out and getting my body right but I couldn't because I had to let that c-section heal so my son was born in May and then summer came around I think it was like July and I was trying on some swimsuits to go swimming that's when I took this infamous photo I feel like this is the ugliest oh my gosh this photo right here is like worst I've ever looked I literally fell into this depression for a couple weeks and then one day I woke up I looked at myself in the mirror this is exactly what I told myself stop being such a loser stop crying about your problems and do something about it we're our worst critics I am so hard on myself all the time but I thought it really helps me out like I really have to shake myself and make me realize not only I can change what I want about myself or about my life so that there is same day I went into my little gym room and I just picked up some weights the first two months were excruciating I'm still going through the healing of my c-section and I wasn't in a good shape at all so it took a while for me to finally build up some strength and will to be able to do these workouts but I didn't care at all I had one mission and that is to change this body that I was not happy with little by little week by week month by month I started seeing results and this time around it was completely different than with my first pregnancy not only was I losing way and getting skinnier but I also started seeing muscle definition especially in my legs when I started seeing that definition in my legs and my midsection getting slimmer I was over the moon excited I'm like this is what works this is what I'm going to continue to do for as long as I possibly can because I finally found something that's gonna really transform my body the way I want it to so I do got to mention that the one thing that has helped me slim my midsection the most is waist trainings like waist training is the most effective when you're working out whoever invented waist trainers are a genius because I really don't think I've ever be able to get like that small waist again after having kids I'm actually I do a whole waist training video a little later on or my son finally turned one I feel like that's when I started really seeing the results so I would increase my weights more and more and not only like did I see results physically but like mentally I was on top of the world I just felt great about myself finally felt so strong so throughout the years you guys like I'm gonna be honest it's not like I sat there and consistently worked out every single day like I used to in the very beginning I would do this thing where I would just give up for a couple months and then get back into where I consistently for a couple more months and then fall off the wagon again and stop working out for a couple months and then get back into it she's like going back and forth and I think that's why I haven't gotten to my ultimate fitness goal yet because I just haven't been really consistent I've just been okay with the way I look now ever since I broke this wrist um it's been so difficult for me to work out like I used to I loved weight training and that's the only kind of working out I want to do and every time I pick up the bar or try to do squats or try to do the deadlift it's like it hurts whenever I'm working out on my abs like planks hurt just my hands like this all the workouts that I used to love it was so good at I can't do them properly that much anymore because I'm still getting used to this wrist there is a metal plate in there which feels so weird this uncomfortable just odd feeling that I can't stand so like I have to stop whatever I'm doing my wrist injury definitely got in the way of me progressing but recently I have been starting to use different methods to see if it would be helpful and I found that CBD has been so tremendously helpful to kind of ease that uncomfortability whenever I work out if you guys want a video of what my workout routine looks like when I weight training at home yeah like what kind of weights I used and all that fun stuff definitely let me know in the comments and I could definitely do a video but at this point in my life I am pretty happy with myself and the way I look I feel great about myself because I was able to create this body and I was able to work really hard for it and I know when I look in the mirror I'm like damn I did that well nothing feels more incredible than seeing your hard work finally pay off the biggest thing that motivated me to keep going is those before photos like I just could not wait to get to that after photo and with that comes a ton of strength for me to do my day to day life with being a mom and running my businesses just being the best wife that I can be everything just comes full circle if you truly start taking care of yourself dont give up on your transformation no matter what journey you're on right now it might look like it's never gonna happen you're never gonna get there trust me consistency and truly believing in .

 I hope this video inspired you in some way it definitely inspired me to go start working out right now I hope you guys enjoy this video I think I want to see more fitness related videos on my channel and give this video a thumbs up thank you all so much for taking some time out of your day and listening to my long story 

I appreciate you guys so so so much and I really hope to see you in my next video