Tuesday, March 27, 2012

Go Heavy!

And no, you will not "bulk up!"

Experts agree: Heavy lifting is in! You can't swing a kettlebell these days without hitting some workout guru, exercise program, or book advising women to not only lift weights but lift heavier weights. But why? And should you try it if you're already happy with your current workout routine? Here are eight reasons why you need to make this change.
1. You'll Torch Body Fat
You may have been told that cardio is the ultimate fat burner, but that effect stops the minute you hop off the treadmill. Build more muscle and you'll keep your body burning fat all day long. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories.Another study from the University of Alabama in Birmingham showed that dieters who lifted heavy weights lost the same amount of weight as dieters who did just card, but all the weight lost by the weight lifters was primarily fat while the cardio queens lost a lot of muscle along with some fat. And more muscle, less fat translated to smaller clothing sizes than their less muscular counterparts.
2. You'll Look More Defined
Love the lean, defined muscles on super-fit ladies? "If women want more definition, they should lift heavier since they cannot get bigger muscles because of low testosterone levels," says Dr. Jason Karp, an exercise physiologist and author. "So, lifting heavier has the potential to make women more defined."
3. You'll Fight Osteoporosis
The key to this one is consistency, as research has shown that lifting heavy weights over time not only maintains bone mass but can even build new bone, especially in the high-risk group of post-menopausal women.
4. You'll Burn More Calories
You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended.And the effect is magnified when you increase the weight, as explained in a study in the journal Medicine & Science in Sports & Exercise. Women who lifted more weight for fewer reps (85 percent of their max load for 8 reps) burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight (45 percent of their max load for 15 reps).

5. You'll Build Strength Faster
Lifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. Add compound exercises such as squats, deadlifts, and rows to your heavy weights and you'll be amazed at how fast you'll build strength.
6. You'll Lose Belly Fat
While it is true that you can't spot reduce—your body is born with pre-conceived places it wants to store fat—a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only helps you lose your belly pooch and look better in a bikini, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.
7. You'll Feel Empowered
Throwing around some serious iron doesn't just empower women in the movies. Lifting heavier weights—and building strength as a result—comes with a big self-esteem boost. Your strength will not only show in your lean, toned body, but also in your attitude.
8. You'll Prevent Injury
Achy hips and sore knees don't have to be a staple of your morning run. Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity.
8 GREAT reasons!!!!

Friday, March 16, 2012

Headband Cuteness

 Happy Friday! I'm so glad it's Friday and that we've been having such nice warm weather! Looks like the weekend and next week are going to be warm too! Hurray for sunny days! I wanted to show you these awesome headbands that we bought at the Arnold Expo a couple of weeks ago. If I had realized how great these were I would have bought a few more at the booth while we there. These Glam Headbands are adjustable and also do not slide or pull at all. They stay right in place and you can adjust them after you put them on. There are so many pretty ones to choose from!
 Here are the headbands that we have so far, but I have more on my list.
 Aren't they cute!?

Paige with the black sparkly one on. This is my favorite because it is thin and can go with anything!

 These are the ones on my list~
 I love all of them! Headbands are fun to wear and are great when working out to keep your hair out of your face. I like all the ways that they can be worn.

 This flower is attached, but you could clip a flower onto a headband. That would be cute! Here are some more pics of headband hairstyles that I liked.

Well, this one is a little crazy, but if you are feeling wild then go right ahead!

A little bit of classy glam.

Cute and sporty!

 So there ya go! Cuteness with some awesome headbands! Here are some good words to think about~

 Hope everyone has a great weekend and a Happy St. Patty's Day!

Wednesday, March 7, 2012

What Fun This Was......

Not only fun, but inspiring and very entertaining too. My mom, my daughter Paige, my son Gabriel, and I drove to Columbus, Ohio last weekend to The Arnold Sports Festival. I had seen this festival advertised in fitness magazines and online and thought it sounded like a fun event to go to for a weekend getaway.

On Thursday evening we arrived at Easton Town Center which is not far from downtown where the convention was. Easton is a really neat and different kind of place. I loved it! It's like a nice shopping town with almost any store you can think of, a few hotels, and lots of restaurants. Not many homes or neighborhoods around, just shopping. Actually there were some beautiful apartments right across the street. The building was beautiful. How fun to live right across the street from Trader Joe's, Cheesecake Factory, Barnes and Noble, PF Chang's, and a whole bunch of other great places. The Easton Commons Luxury Apartments are the picture on the bottom right ~

 After checking into our hotel we wandered around Easton a bit and had dinner at Abuelo's.

 Mexican is my favorite and it was pretty yummy. I had three enchiladas... one beef, one avocado, and one spinach with cilantro rice and beans. So good!

 Our second night at Easton we ate at PF Chang's. Yum again! On our last night we found this Mediterranean restaurant called Cafe Istanbul. I forgot what the dish was called that I ordered, but it was delicious with bell peppers, onion, beef, lamb, and mushrooms sauteed in olive oil. The coffee was very good too! This restaurant was very pretty inside. I loved that awesome chandelier with all the little glass holders hanging from the black iron base. Beautiful!

On Friday morning we drove downtown to the Convention Center. Boy was it crowded! Had to drive around a bit to find parking. The parking garage we found looked like it was crumbling, but oh well, at least we found a place to park. We just hoped it was still standing when we came back for our car. :-)

Inside the convention center there were soooo many people! This was an awesome people watching place for sure! There were super muscled people, beautiful people, overtanned wrinkly people, skinny people, fat people, large fake boobed people, six pack abs and big biceps, people in all kinds of clothes, some with just sports bras and little shorts, lots of tank tops and yoga pants, tattoos, cool hair, just a little bit of everything. Just sitting on the side of the center hallway watching all the people was very entertaining. Inspiring as well. There were so many fit people that must work very hard to stay in such great shape. It was definitely a great crowd of people attending this event.

The Expo was full of fitness celebrities, bodybuilders, crazy characters, free samples, t-shirts and clothing for sale, neat products for sale, contests to enter, martial arts, boxing, and figure competitions. There were aisles and aisles lined with booths, people, and products. The crowd was exhausting though. At times through the aisles it was crammed with people inching along. Still so much fun and once again very entertaining.

 Body Building.com was one of the booths I knew I want to go to because I knew Jamie Eason was going to be there at some point. We walked up to the booth and there she was greeting fans in the line. The super long, long line that I was not willing to wait hours standing in to meet her much to Paige's disappointment. I thought a couple of pictures would be good enough! She is a beautiful lady and seems so nice. She has a great 12 week program on Body Building.com called Live Fit Trainer for anyone looking for a guided workout program and nutrition tips.

 WE also ran into a few other celebrities. Right when we first walked into the Expo, Tosca Reno was standing at her Eat Clean booth with no line there at all! We went right up and had our picture taken with her. Then a couple of booths down we saw Lou Ferrigno ( The Incredible Hulk), and later in the afternoon we came to Jennifer Nicole Lee's booth where we bought her Believe tank top and her book The Mind, Body, and Soul Diet. Looks like a great book. I have just started reading it. She is another beautiful lady!

 The Expo was the main attraction, but there were many great events and competitions going on all weekend in the Convention Center. Paige did an hour of TurboKick in the ballroom while we rested, watched her, and ate some yummy turkey jerkey that we bought in the Expo. Paige was so good doing the Turbo Kick that the instructor pointed her out and asked if she teaches and told her that she should. Go Paige! They also had Zumba classes going through the day.

We watched gymnastics, cheerleading, boxing, martial arts, Crossfit, power lifting Olympic trials, fencing, Figure and Bodybuilding competitions, and ballroom dancing. The ballroom dancing was wonderful to watch and the dresses were gorgeous! I could have watched it all day. Here are some event pictures~

I loved watching the figure competitors. I was rooting for my three favorites, Nicole Wilkins, Erin Stern, and Alicia Harris. Nicole Wilkins won for the 3rd year in a row with Erin Stern coming in 2nd. Alicia Harris came in 16th. I think they are all such beautiful strong women! So glad we got to watch them compete.

 These were just a few of the people we saw in the Expo. I love this girl on the right. She looks like a super hero! I want to look like that!
This was such a fun, fun, fun, weekend for us and we already have hotel reservations to go next year over the weekend of Mar. 1.  Next year will be the 25th Anniversary of the Arnold Sports Festival so it is sure to be an extra special year to go. I can't wait!