Category: Fitnness

Muscle Mania- A Small Peice of the Big Picture

No Comments

 Muscles!!! YAY!!

I am pretty sure I might be the only one, who is fascinated by muscles.

 But that is okay.

I am here to fascinate you too! Hopefully (fingers, toes, arms, and legs are all crossed here, people)

So, I am sure you have heard of muscles at some point or another and the truth about the matter is muscles are pretty cool!

NO! I have not lost my mind. Stay with me here!

First off!

What do muscles do? Muscles help us to move our bodies, from left to right, and from up to down. But how do they do that? Well, tendons connect are bones and muscles together, allowing us to move the bones by contracting our muscles. Muscles have a little bit of help from actin and myosin.

I probably lost you a little bit with actin and myosin. So, let’s start in a little simpler way.

Say you lift up an object, the muscles contract like a rubber band that has been stretched out and then released. This process happens because of the actin and myosin inside of the muscle.

We have three different types of muscles, they are:

Smooth muscles which are the supporting tissue of blood vessels and hollow internal organs such as the stomach, intestine, and bladder.

Cardiac Muscle is an involuntary, striated muscle that constitutes the main tissue of the walls of the heart.

Skeletal Muscle is the form of striated muscle tissue, which is under the voluntary control of the somatic nervous system.

Now how do we know, how to best work our muscles to make them bigger (or leaner) as well as stronger. Let’s start with one of the easiest things.


When we dehydrate our bodies, we dehydrate our muscles, they are made of 78% of water. If there is no water inside of the muscle fibers the movements will decrease. This is what many of us are familiar with, as tight muscles. When we massage and stretch the muscles, we allow the water to flow `through where blockages have occurred and allowed for the full potential of the muscle to be utilized.

Now down to the nitty gritty that a lot of us are wondering about, how do we build muscle?

Surprisingly, muscle growth comes from after the workout. During the resting period.

Say what?!

After, working out our bodies have to repair and replace the damaged muscle fibers through a cellular process. This is where the muscle fibers are fused together to create new protein muscle strands. These muscle strands are called myofibrils and they increase in thickness and number. This only happens though when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown.

SO what are the ways that we build those muscles?

Tension- this is where we apply stress that is greater than what our bodies have gained accustomed too.  We generally recognize this type of muscle building when we lift heavier weights.

Muscle damage- Have you ever felt sore? That is your muscles repairing themselves after a hard workout. They release inflammatory molecules and immune cells that activate satellite cells to jump into action.

Metabolic Stress- Is a specific type of training that increases the blood flow to the cells, it is generally called “pump training”. Generally, it is training over higher volumes and shorter rest periods.

But don’t forget!

Your body needs adequate rest and nutrition to produce results, otherwise, you could send yourself in the opposite direction. It is all about working smarter not harder!

Try targeting the different muscle groups you hope to build in one workout instead of each day a different area. It takes three days to lose that muscle that you gained and if you only target that muscle group once a week, it could put you further back!

Yes… I could keep going and bore you with a 50-page book on muscles if I really wanted to but I won’t. I want you to have the basic knowledge and understanding of muscles so you can take it to the gym and utilize this knowledge!

So take the leap! And get started today!


Want to learn more check out here 

Learn more about us

Please follow and like us:

Pain and the Kinetic Chain-How does it affect our lives?


Pain, it antagonizes, it frustrates, it gnaws at our nerves like a rabid dog………(add more)

Whether its past injuries, stress, or some other cause. We all experience it in our bodies at some point or another, throughout our life time. and it generally gets worse as we age.

But why is that?

Pain can be from a wide number of factors, so how do we determine what our major factor is?

It all starts with analyzing our bodies and the movements that we take each day. Do you walk slumped over? Do your knees hurt after a long day of being on your feet? Does your neck feel stiff from being slouched over? Does your back ache, to the point you can hardly move?

Whatever it may be it does affect your body and how you move.

So, what do we call this?

The Kinetic Chain!

The what?

The Kinetic chain is what travels through our entire body allowing the muscles to work together. This is what causes certain areas of our bodies to hurt, even though those areas are not the main cause of the pain.

Say that your knees hurt, the cause of the pain in your knees could be the lack of arch support in your shoes or your shoes not fitting correctly.

 The idea of the kinetic chain is the notion that joints and segments have an effect on one another during movement. Once one is in motion, it creates a chain of events that affects the movement of neighboring joints and segments.

When working with a coach or a personal trainer our main goal is to build the body up to work at its utmost performance, while reducing the risk of injury and enhancing the sculpture of the body.

What is the Kinetic Chain?

The body consists of two sets of kinetic chains the upper and the lower. The upper consists of the fingers, wrists, forearms, elbows, upper arms, shoulders, shoulder blades, and spinal column. The lower kinetic chain includes the toes, feet, ankles, lower legs, knees, upper legs, hips, pelvis, and spine. In both chains, each joint is independently capable of a variety of movements. Dependent on whether the distal end of the chain is fixed or free to move without restriction, each movement is classified as either closed or open.

Even though we have two kinetic chains that still means that they are connected and will affect one another.

So now you are probably wondering, what the heck am I talking about…

Pain in our bodies can come from a variety of factors. Poor biomechanics is the most common form of all. When our body overcompensates for failing links, it results in increased energy expenditure, muscle fatigue, and pain. Whereas Healthy biomechanics enable us to move efficiently by properly supporting all the elements of the kinetic chain.

Simple right?

Not so much. What’s worse, any even temporally failing link can influence and alter the brains record on how to move optimally. This is what leads to poor habit formation, and the continuation of poor biomechanics.

So even though, your sprained ankle, broken wirst..etc has healed. Your body is still compensating to protect that area from being injured again.

This is why it is so important to continually practice good posture during work, at home and during your workouts. It will help to decrease the possibility of injury and help you feel better in your own body.

Many of us when we go to the gym we isolate one muscle with an exercise, which increases your strength in that one exercise but you missed the opportunity to transfer that training to work in a real world scenario.

I believe..

it is extremely important to work all part of your body, that way you look as tough as your are. Someone who cuts and stacks wood for an hour, will get a much better workout then someone who does bench press for an hour. You still build the same muscles, but you are using multiple muscles rather then targeting just one.

Our bodies were not made to do the same repetitive activities day in and day out. So mix it up, play with your kids, run one day, swim another. Do activities with good form and mix it up!

I know it may not always be the easiest or the simplest thing to do. But it will decrease the amount of pain and discomfort in your body. I know there is so much more to say on this topic, but I believe making you aware of it, is the first step in the right direction!

So take the Leap, and get started towards your best life.


Love our Content, Check out more Fitness articles here!


Want more Information about Kinetic Chains?

Please follow and like us:

To Diet or To Exercise

No Comments

Many fitness trainers lead us to believe, weight loss is all in the workout. But yet we’ve all see the consistent gym goers who never loose a pound, they work and work, but it never seems like they change. Maybe you’ve been there, maybe you know someone who has been there, either way we all know it’s not working.

SO why are these people stuck in their workout routine and not loosing a pound?

Well, it comes back to their diet. What are they eating? We can workout, workout, workout but none of us have enough time in the day to keep working out just to keep up with bad eating habits. As some people like to say “you can’t out exercise a bad diet” it just doesn’t work.

So why do we exercise if 80% of weight loss comes from what we put into are bodies and only 20% comes from exercise?

Because there are so many other benefits that no one ever really goes into detail with you and explains the importance. To many of us are so caught up in loosing weight we forget there is so much more to being active and staying fit.

SO what are the benefits:

1.       It combats health conditions and diseases such as stroke, heart disease (1 in every 4 people die from heart disease), metabolic syndrome, diabetes (more than 9% of the population has diabetes), depression, cancer (reduce the risk of colon cancer by 30-40%), arthritis, etc.. I don’t know about you, but I want to be around for a very long time and have the opportunity to live life to the utmost fullest. I don’t want to have to deal with health conditions tearing at my body and not allowing me to do the things I love to do. I was given this body to take care of it and live my life in it, I can’t trade in like I could a car. I am stuck with it until the day I die


2.       Exercise is the number one underutilized antidepressant, and I can guarantee you it’s the cheapest antidepressant on the market! By working are muscles we stimulate the brain to release chemicals that leave us happy and relaxed. By reducing the stress, that many of us encounter on a daily basis, whether at work or at home. We tend to feel more energized and happier. Not only are happy and stress free, we also encounter healthier relationships and better anger management than those who don’t exercise.


3.       You sleep better, with as little as 10 minutes of aerobic exercise, such as walking or cycling, you can dramatically improve the quality of your nighttime sleep, especially when done on a regular basis. What’s more, exercisers may reduce their risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome.


4.       You burn calories. For every pound of muscle that you gain, you burn 6-10 calories. So, by adding muscle to your body, your allowing for a more effective way to burn calories on the days you just can’t get to your workout.


5.       Though it is not a very researched topic, exercise has been found to Improve self-esteem. Through exercise are bodies are given the opportunity to release stress and to feel better about our composition. As we progress in our fitness journey, we start to feel stronger and enjoy watching the progress of our bodies changing. This gives us a sense of accomplishment, allowing for a more positive outlook on ourselves.


6.       Working out not only helps us feel stronger and proud of our bodies, it also helps with aging. It slows down the aging progress, allowing for us to look younger and age with grace. When we are under intense amounts of stress, we tend to age a lot faster and look a lot older then we actually are. So, by working out, we release the stress that is built up in our bodies and allow for a more graceful aging process.


7.       It’s a natural energy boost, if a sedentary individual begins an exercise program they will enhance the blood flow carrying oxygen and nutrients to muscle tissue improving their ability to produce more energy.

What will keep you moving?

For many people they stop exercising because they lack interest in the activity, they are focusing on. Once you can find something that you enjoy doing, you’ll start seeing major improvements in reaching your goals and in finding the motivation to stick with it! Plus, all the other added benefits of staying active! Start Learning more about different things that will help you stay active!

Please follow and like us:

Design your own Workouts!

No Comments


Where do you start? What do I do? ALL I want is to loose weight and feel better! HELP! I don’t have the money to spend on workout videos and diet plans…I don’t have time for the gym, I don’t know how to plan a work out.






If you can grab a pencil and some paper and right down your answers!

Do you like strength training, do you like High intensity or low intensity training? What makes you feel good?

 (NO! NOT THE ICE CREAM AND YOUR BED..yes it crossed my mind too!)

Pick one, two or all three.

Now what is it that you want to improve? Do you want stronger arms, better agility, that 6 pack abs, stronger legs. What is it that you would like to improve about your body?

Now that you have a little better idea, what you want to improve.

How long would you like your workout to be? 15, 20, 30, 45, or even an hour workout? Pick how long would be beneficial to you and what fits into your schedule. Now, how long will you do each exercise? I like doing a 30-minute routine, one exercise for one minute. You could do one minute or 30 seconds, it just depends on what you want.

A workout needs to be based on your needs!  

Pick out Exercises that improve those areas, below I have listed different variations of workout plans, working high intensity, low intensity, and strength training.


Strength training

              Arms- pushups, chair dips, triangle pushups, plank, arm circles, tricep dips

              Legs-sumo squats, lunges, side leg raises, leg extensions, regular squats, climbers

              Abs-bicycle crunches, flutter kicks, double crunches, V-sits, Russian twists, crunches, planks

Remember in strength training, every exercise is taken slow. Don’t Rush! We’re building muscle!

High Intensity

              Arms-burpees, arm circles, push up to side plank, tricep push ups

              Legs-squat jumps, high knees, rock climbers, jump lunges,

              Abs-sit ups, reverse crunches, leg raises, reverse crunches, scissors

                           Remember high intensity is a fast pace! So give it your all, but PLEASE don’t hurt yourself!

Low intensity

              Arms-side plank, up and down plank, decline pushups

              Legs- walking lunges, leg bridges, single leg bridges, wall sit

              Abs-superman, V crunch, bird dogs, crunches, plank knee to elbows

                           Remember low intensity is similar to strength training, but can be easier on the joints

Take as many exercises that you want, set your amount of time, and do it once or repeat your workouts! It’s that simple!

You can do this! You are important, take time to improve you! You can’t give to others, if your can’t give to yourself.

Be sure to check out my post in Nutrition “Can I Eat it” for more information on ways to loose weight, while making it a lifestyle. NOT A DIET!

Please follow and like us:

I Like to Move it, Move it

1 Comment

Many of us dread it, despise it, question it. We look at it with a big sigh of frustration and defeat. Why? Why is there no enthusiasm, no drive, no ambition to improve our bodies? We allow are selves to be defeated before we even start. We see it at the gym, in school, on social media… people complaining or giving it a bad rap. We learn to agree with these people, to find common ground with them. But why? It doesn’t make us feel any better? It gives us an excuse not to better ourselves. We find Are bodies become stiff, weak, overweight, aging faster, and going downhill faster. We were made to stay active, are bodies need to move and stretch and dance and be free. SO we can relieve stress and tension, so we feel energetic and capable of daily activities. Do you always want to feel defeated by those stair you climb on a daily basis or the pickle jar in the fridge? NO!

Are minds have this amazing capability of controlling every aspect of our lives, the more we tell are selves we can’t do something. The more likely it is that we can’t do it! So change it, tell yourself you can do it. The more you try, the more results you get. You can’t fail at something by continuously trying, instead you get results by the actions you are taking. By guiding your body into improving itself, with daily action. You can only fail if you’re not trying.

We all know there are countless benefits to working out such as a stronger heart that beats slower and stronger and needs less oxygen, prevention of diabetes, it can help in the prevention of some cancers, it helps the brain, reduces depression, delay dementia, improved self-esteem, increased energy, decrease body fat, longer life expectancy, improved immune system….the list goes on and on and on. And yet over half of the American population doesn’t even meet the standard of 30 minutes of moderate exercise 3 days a week.

I don’t care what you do have sex, go for a walk, do squats while you make dinner, lift milk jugs…you don’t have to compete with anyone or be better then anyone. The only person that matters in your workout routine is you. It doesn’t matter if you run a mile or 3 miles, as long as you are getting up and staying active. Find a friend who wants to start working out, join a group at the gym, put together the areas of your body you want to work out and make a list of exercises that target those areas. Want to loose weight do HIIT/Cardio workouts, want to build strength practice slow and controlled movements. You don’t have to go out and buy fancy equipment, you can don’t need equipment to workout and get results. Everything you need is right in your own home, want some weights fill empty milk jugs with water or sand, want to use a band how about using a bungy cord; its all about how important the body you live in, means to you. Now I am not saying you can’t go out and buy weights or bands, these items can be beneficial to your workouts, all I am trying to say is that they are not necessary to get the results you want.

Start by brainstorming, what do you enjoy doing? Walking, running, swimming, biking, hiking, playing with your kids or your dog, yoga… the list goes on and on. Its not about how intense your workout is and how sore you can get your body the next day. Its about enjoying what your doing, if you take notice of how much you move your body and that you are exercising by just walking and moving around. You will actually begin to notice your weight decreasing.

They did a study on nurses, half of the nurses were mindful of all the activity they did through out the day and the other half didn’t even consider their work as exercise. The group who were mindful of their activity, actually noticed a significant difference in toning of their bodies and a decrease in weight compared to the group who never even gave it a thought.

Don’t workout because I am telling you to do it, workout so that you can become the best version of yourself that you strive to be every single day. We are only given this one life. So get out there and honor the body that you live in by exercising and eating healthy.

Below I have attached some different work out plans and videos that can help contribute to toning, strengthening, flexibility and endurance.

Whatever your looking for, check out some of the links below to help you get started!

Jillian Michaels


Boho Beautiful (yin yoga) This is one of my favorites!

Strength? JIlliam Michaels (strength)
Toning? 20 Minute Body Sculpting

Please follow and like us:

Improve your Workouts, with your Breath

No Comments

What do we do 24/7, that we rarely ever think about? Breathing!  so why don’t we ever talk about how we breath or how we can improve our breathing for better health? Maybe if you do yoga or meditation, someone might have mentioned it. But you don’t hear about it in your cardio workout, at work or even in school. NO one ever talks about effective breathing and its benefits. What if I said you could control how you felt just by controlling how you breath, what if I said you could have complete control over your emotions if you knew how to breath effectively, what if I said you could improve your health and fitness. These are things we’re not used to hearing about, but it should be a common topic. Why? Because breathing is common! If your not breathing…well then your probably 10 feet under. (and I really hope none of my readers are 10 feet under)

How many of us are runners or moms, or employers or just anyone in general?

I want you to imagine yourself running (we’ve all had to run at some point in our life), remember how it felt gasping for air as your chest is rising up and down and your gasping every ounce of oxygen you can get. And every part of your body is telling you to stop. You start to slow down, relaxing into an easy walking pace. Your gasping for breath, praying you don’t have to do anything for a few minutes well you catch your breath. What if I said this kind of breathing is actually really bad for your body.

Now, imagine you have control. What if you started to focus on drawing the air in and letting it out in a rhythmic pace. It slowly begins to get easier as we change our ways from the dramatic gasping of breath (which many of us are compelled to do) to a controlled rhythmic breath. By learning to control your breathe, you can lower your blood pressure, reduce stress/anxiety, balance your sympathetic and parasympathetic nervous systems, improve athletic performance, and improve mental focus and boost brain health. Many of us don’t even realize that breathing through our mouths compared to breathing through are nose can differ dramatically on your depth of breath, how the air is “prepared and the physical effects they produce.

For many of us it doesn’t matter if we breathe through our nose or are mouth, but we don’t realize is that by breathing through our , we can maximize are physical performance! Our noses contain nitric oxide, when we breathe in we carry this beneficial gas into our lungs. Which helps to maintain hemostasis and neutralize germs and bacteria.

Try this activity below and see how effective your breathing is

“The Buteyko Breathing Method

1.Sit straight without crossing your legs and breathe comfortably and steadily.

2.     Take a small, silent breath in and out through your nose. After exhaling, pinch your nose to keep air from entering.

3.     Start your stopwatch and hold your breath until you feel the first definite desire to breathe.

4.     When you feel the first urge to breathe, resume breathing and note the time. The urge to breathe may come in the form of involuntary movements of your breathing muscles, or your tummy may jerk or your throat may contract.

5.     Your inhalation should be calm and controlled, through your nose. If you feel like you must take a big breath, then you held your breath too long.

The time you just measured is called the “control pause” or CP, and it reflects the tolerance of your body to carbon dioxide. Short control pause times correlate with low tolerance to CO2 and chronically depleted CO2 levels. Here are the criteria for evaluating your control pause (CP):

·        CP 40 to 60 seconds: Indicates a normal, healthy breathing pattern, and excellent physical endurance

·        CP 20 to 40 seconds: Indicates mild breathing impairment, moderate tolerance to physical exercise, and potential for health problems in the future (most folks fall into this category)

·        CP 10 to 20 seconds: Indicates significant breathing impairment and poor tolerance to physical exercise; nasal breath training and lifestyle modifications are recommended (potential areas are poor diet, overweight, excess stress, excess alcohol, etc.)

Want to know more?!?! Check out the links below! The website provided below is not mine it is one I came across during my research and I felt they would give my readers some amazing content!

 I really encourage each and everyone of you to try this activity and to try out some breathing exercises. I know that for myself, it has really improved my health and fitness levels. And I want the same for each one of you. <3

Please check out this website where some of my information came from, it is filled with some really great insight!

Want more information check out this amazing book that will give you tons of techniques and walk you through why breathing correctly is so important!

The Oxygen Advantage

Please follow and like us:

Beginners Guide to Yoga

No Comments

With the growing popularity of yoga these days, many people are not sure what to look for in a class or even where to start. With more people wanting an intense workout but still bring the benefits of yoga into their life, the growing popularity of it has lost some of the true aspects of what yoga really is. When looking for a class you want a class that is going to allow for that deep spiritual flow that will open your body into a new world. Yoga has wonderful health benefits and can provide anyone looking for a way, to relax from their busy schedule. I strongly encourage anyone who is interested to start doing at least a 10 minute session a few times a week and you will begin to notice little changes in your body, such as the release of tight muscles, feel less stressed and even some toning and weight loss may take effect.

Here is a little insight into a few different types that are offered. If you find one that you are interested in, I would highly recommend to start researching more about it! Don’t forget there are many other types out there such as prenatal yoga, laughing yoga, nude yoga and many more.


Hatha is perfect for first timers. Its main focus is purifying the mind and the body, while learning to understand body mechanics, creating a certain atmosphere, and using body postures to move your energy into specific areas. This allows for the body to take things gently.


Vinyasa means “movement linked with breath” it refers to aligning your body’s movement with your breath, allowing for your body to flow through the movements. It originated from Hatha yoga which focuses on perfect body alignment. Vinyasa’s focus is based on your breath and the journey between the movements. Classes are generally more active and requires the mind to stay focused.

Iyengar yoga/Restorative yoga

Iyengar is also based off from Hatha yoga. Iyengar includes props such as blankets, blocks, straps, pillows, chairs, and bolsters. This allows for the student to have the best possible alignment while their bodies learn to align properly. This style holds positions for longer durations allowing for the body to increase flexibility and build strength.


Ashtanga is known for promoting harmony within yourself and creating a greaterself. It is known to help purify the body and the mind, creating an ideal environment for meditation. Each movement is interlaced with your breath creating a fluid sequence of postures. Through daily practice you create an internal and focused awareness, leading the body to freedom and relaxation. When you begin your journey in Ashtanga yoga, you’ll learn that there are six series that are taught in order and each series is competed when the correct postures have been attained.

Bikram/Hot Yoga

Bikram yoga was first introduced when Bikram Choudhury became injured in a weight lifting competition. Through an intense six months of yoga therapy, he created what is now called Bikram yoga. It has 26 specific postures that are done in a 90-minute time frame, each posture is performed twice throughout the class. The class is also started with a breathing exercise to warm up. The classes are generally conducted in a heated room allowing for greater flexibility and less injuries, there are also mirrors giving the students a greater sense of body awareness.


The basis of Kundalini yoga “is to awaken each individual’s full potential by recognizing, refining, and expanding that awareness and focus it on the unlimited self”. There are six components that the classes consist of turning-in with Adi mantra, pranayama, kriya, relaxation, meditation, and closing with a song. Unlike many other yoga styles, Kundalini does not have levels instead it focuses on the individuals mental focus and breathing. The exercises are created to improve flexibility in the spine.

Yin Yoga

Ying yoga is a very quiet and simple practice, targeting the deep tissues in are body. The basis of this style is the conterdicting aspects of unmoving and changing of positions, there are other polarities included throughout the practice such as hot and cold, down and up, calm and excited. It mainly works with the slow movements that allow for the connective tissue to stretch and muscles around them to relax. This allows the body to lengthen and strengthen the tissue.

Anusara Yoga

Anusara yoga is a newer style of yoga based off of the teaching of Iyengar yoga. Anusara yoga focuses on seeing the good in everything and believing the universe is good by nature. The practice believes that the Divine is already within the students, so students are not corrected on the alignment instead students are asked to seek the goodness that lies within the position they are in. This style of yoga is designed for students of any level or ability, with over 250 poses that are used.

Power Yoga

Power yoga has a background of Vinyasa yoga along with Ashtanga yoga. It has a vigerous approach and takes on the athleticism that is found in Ashtanga yoga, with an emphasis on flexibility and strength. Each teacher may have a different way of teaching this particular style of yoga, since the goal was to get away from the set poses in Ashtanga yoga. Be prepared for an intense, flowing style of yoga.

Jivamukti Yoga

With a blend of Hatha and Vinyasa yoga, the teachings of Jivamukti yoga can be found. This intense style becomes a way of life prioritizing the idea of nonviolence. It is great to highten the senses of the mind and of the body, purifying your body mentally. Each class includes scripture, chanting, music, physical poses, breathwork, and meditation. It can be an enriching experience.

Acro Yoga

Jump in with a partner and experience acrobatics and yoga in a whole new way. With a base, a flyer and a spotter, you can begin to learn this new-found art that is slowly taking part in the yoga world. This style is generally suggested for students who have a knowledge of yoga and have practiced it for a while, seeing as you need flexibility and strength to hold your position in each pose while a partner depends on you.

Aerial Yoga

For those of you interested in a new style of yoga, that could bring out your interchild this is the style for you. Learning to increase mobility and spinal decompression as you are suspended in the air by silk or hammocks. It is meant to build strength, flexability, while giving your core an intense workout. This is a fun way to learn yoga for anyone who is interested.

My absolute favorite kind is Yin Yoga, if you have some time check out Boho Beautiful on YouTube. They have some incredible classes!

Ready to Get Started on your Yoga Adventure!! Check out one of my favorite Yoga Mats!

Yoga Mats

Please follow and like us:

Enjoy this blog? Please spread the word :)