Fitness for Starters. Weights, Reps, and Sets.

So I've been doing lots of research to make sure I presented general but accurate information to you about basic fitness terminology, as well as picking a weight, and understanding sets. These are things I didn't know or understand as a beginner, which would have helped me a great deal.

 Especially for those of us who can’t afford a gym, and have to do and figure this out on our own.

Let us start by talking about picking your weight. There are so many benefits of using weights for men and women. A huge misconception is that they are only for men, or only for building muscle. This is not completely accurate. Doing weight training increases metabolism, which means burning more calories, which means shredding more fat. It’s all about knowing how to use them. The ranges are:

Building bigger muscles: 4-10 repetitions. Toning, losing fat: 8-15 repetitions.

Obviously, these are huge gaps, so this depends on you, your weight and your sets. A lot of premade online workouts will tell you how many to do.
The rules of thumb with weight is ‘Pick the heaviest weight that allows you to complete all the required repetitions.” So if you are doing 15 dumbbell presses, pick a weight that allows you to complete all sets of 15 repetitions, without sacrificing form. It should be challenging, but not impossible.

     So choosing how many sets you should do, depends on your repetitions. You should do enough sets to complete a total of 25-30 repetitions per muscle group. So if you are doing 15 repetitions of dumbbell presses, you would complete 2 sets. (Or more, if you are at that level.) A set is just a reference to the muscle group and how many times that muscle group was worked. So if you did 15 squats three separate times, you did three sets of squats.
Alternating sets are when you do a set than rest and do a set that works the opposite muscle group. Choosing rest between sets depends on your repetitions.  For 4-8 repetitions, rest 2-3 minutes, for 8-12 repetitions, rest 1-2 minutes, and for 12+ repetitions, rest 30 seconds to 1 minute.

A circuit is when you do three or more exercises in succession without resting between sets. Usually alternating between upper and lower body. As an example, you could do push-ups, squats, barbell press, and hip raises, so the upper body rest while the lower is being worked. Sometimes transitioning from one move to the next with little to not rest in-between, then taking a break at the end of the circuit before you did it again. Usually a circuit is done at least two times threw. Go back to when I talked about picking your number of sets. You do as many sets as it takes to get at least 25 repetitions per muscle group. So if you are doing 12-15 repetitions, you need to do at least two sets, so you would perform the whole circuit at least two times through. Circuit training is a popular way to train for those who want a high intensity interval workout.

                So the biggest suggestion when using weights is lowering the weight slowly and controlled, and then quickly raising it up. So for rows, presses, curls etc. You can apply this method to all your movements, such as push-ups, squats, lunges, hips raises (aka hip bridges), and so on. Slowly lowering helps you build strength faster, and the sudden quick raising movement activates more muscle fibers. The only exception to this rule is explosive movements like squat jumps, or alternative lunge jumps etc. where the whole movement is quick and explosive. On a side note, there are many different ways to hold your equipment, especially dumbbells. Do what feels natural, but I suggest you look it up, and see how variations in holding can effect and change how the muscle is being worked.

     It’s important to maintain balance in your body. So when you train, make sure you work the opposite muscle group. If you do chest, make sure you do upper back, pair bicep and triceps, quads with glutes and hamstrings, etc. If you don’t maintain balance, you will have a strong chest, but weak upper back, effecting things like your posture. So if you are writing your own circuits, or finding circuits on websites like Pinterest, make sure they have a balance, or adjust accordingly. A book I would suggest that shows muscle groups, moves, and variations, as well as equipment alternatives that I reference on a daily basis is “The Women’s Health Big Book of Exercises” (they also have a mens health version.)

Last but not least, as a beginner, there are so many moves available per muscle group, and almost all of them have a body weight alternative available. You don’t need to go out and buy a whole gym, if you can’t afford equipment, there are still no excuses because of all the body weight versions out there. However, if at any point you are able to get equipment the two I would add in order of importance, (in my opinion) would be dumbbells, and then a barbell and weight plates. With those two items, there are easily hundreds of moves and variations available to you. I would also at some point add a Swiss ball, but not a high priority. There are standing, sitting and lying variations on so many moves that if you have a chair, floor, or your own two feet you will be okay.

Make sure you drink lots of water and listen to your body.

Yours truly,

Jessi

Your Body: Made of Cells!

Hello!

     I wanted to write a short blog about something we talked about when I was still in school for nursing. We were speaking about the basic of the human bodies make up. Specifically, cells.

     We all know that our bodies are made up of billions of cells, and each cell has a life span. As cells die they are replaced with new ones, but sometimes they have deformities, which can lead to aging, wrinkles, and other changes in our bodies, including health changes. Well, our cells are created and thrive off of what we put in our body. Cells need vitamins, minerals, and hydration to thrive. If our bodies lack adequate nutrition, we can exasperate this process.

     It is no surprise, that people who have adequate exercise and good eating habits, look younger, healthier, and more vibrant. Your body is a vessel, and what we consume is our fuel. When people talk about benefits of eating healthy, they talk about how it makes your skin more clear, you feel better, etc, but no one ever says why you get those result. So now you know.

     So as a recap, you need high quality fuel, because you body is made up of cells that use what you put in your body to rejuvenate. Sometimes those cells have deformities. To keep aging and other changes at bay its important to make sure your body and cells are getting everything they need to produce a fine product.

Hope this helps, or offers perspective,
Jessi Harm

Muscle vs. Fat:

Hello Bloggers,

     If you have been to my Pinterest page and looked at my Health and Fitness board, you probably knew that this entry was coming. Even though there have been many articles posted about not relying on the scale, and focusing more on measurements, and inches, people still flock to the scale to track their fitness progress. This is a huge mistake. The reason why is because muscle takes up substantially less space, but weighs more, and I wanted to take this opportunity to put this in perspective.

***I would like to note, that there are some cases where using the scale is appropriate and can be a wonderful tool, but its shouldn't be your only tool.***

     This is a photo taken from Pinterest, (as are all of mine) that puts the space difference that each takes up into perspective. You can see that the Tangerines representing muscle, takes up less space than the grapefruit representing fat, and both are supposed to weight about 5 pounds.
You can see how this could be misleading if you used the scale to track progress. Especially if you are trying to track subtle changes. Let me put it into a prospective scenario for you...

Your pants feel more comfortable, and you think your belly is a little flatter, or maybe your thighs aren't scraping together (like mine do), so out of excitement you jump on the scale to see where you're at, and it hasn't moved, or you have gained weight. Now you are confused, upset or discouraged. However, if you had used a tape measure and tracked inches, you would have had a better, more accurate, and encouraging result.


     This second picture I like quite a bit because you can see how the body changes as it builds muscle in comparison to the scale. The girl was not big to start off with, in fact, before her mission to tone up and build some muscle, her weight was at its lowest. When she was at her smallest and most athletic, her weight was at its highest. Again, this gives more perspective as to how much space fat takes up, and how dense muscle is.

     So the final point I would like to make to my amazing readers, and I pray you pass this message along, is that fat takes up more room than muscle, and muscle weighs more than fat. Putting a number on skinny is counter productive and ironic. So as you go through your fitness journey, and have discouraging days where you "Only lost one pound", remember that one pound of fat, is about the size of a medium apple, and you should be ecstatic. The best, most accurate way to track your progress is by following your BMI, taking measurements, and being realistic about your goals, and progress.

BUT MOST IMPORTANTLY... listen to your body. If you feel better, healthier, and notice subtle changes in some areas, do you really need a machine that spits out a number to verify that for you? You know your body better than anyone. Pay attention to it, and if you must use the scale, make sure you are tracking your body mass index, and measuring too, so you have a good solid idea of where you're at.

I hope this helped,
Yours truly,
Jessi Harm

Fitspiration, Good or bad?

Hello All,

     So a topic of discussion that has been making waves is whether or not fitspiration is more damaging than good. For those who don't know, or maybe know it by a different term, its when there is a picture of someone athletic or healthy (sometimes just skinny) often followed by a motivational quote. Such as "It took more than a day to gain it, it will take more than a day to lose it."

     The argument is that it can be misleading, or even discouraging. I personally find them motivating, and love them. I feel the people who first started to complain about fitspiration are the lazy people who have excuses, or are looking for the easy ways to get fit, and not getting results by sitting on the couch. However, I can understand how they can be damaging too. I am seeing more photos of skinny models, then toned, Normal,  healthy bodies. 

So, I would like to talk about how to use fitspiration... 

• Fitspiration is positive
• Fitspiration should be motivating
• Fitspiration should encourage you. 
• Fitspiration models should be healthy 
• Fitspiration is NOT super skinny, or unhealthy
• Fitspiration should help you achieve your goals, not MOLD your goals
• Fitspiration is a tool to use, NOT a standard or expectation

     You need to understand that every body is unique. It is unique in how you gain weight, and will be unique in how you lose weight. Your body is also unique in how you tone and build muscle. Your body is unique in its needs and wants and you need to fully understand this. If you choose to set goals and expectations off of another success, you WILL be sadly disappointed. Every body is unique. I can't stress this enough. 

Remember that motivation and encouragement is good, but pulling it from bad sources or for wrong reasons can be damaging to your success.

Yours Truly, 

Jessi Harm

"The Honest Life" by Jessica Alba review.

     I am so excited to do this review for you. I have done several books and DVD reviews, but this one I am most excited about because it’s a product that promotes something I believe in. The book is beautiful. There are several lovely colored family photos, beautiful text, and graphic designs. The book is 250 pages long and as graceful as its writer.

Here is my review of the book. At the bottom are links to where you can by the book, as well as Jessica Alba's company web page and more.

     "In The honest Life, actress, activist, and entrepreneur Jessica Alba inspires readers to make affordable healthy, nontoxic choices for themselves and their family- from the food they eat to the products they put on their skin, and the materials they use in their home- without sacrificing style."

     "The Honest Life: Living Naturally and True To You" by Jessica Alba is an extremely informative collection of tips, tricks, facts and life lessons. She promotes the idea of living a healthy and natural lifestyle, without feeling like a lecture. She brings her own past and experiences to the table, as well as several hours of research, working with some of the best in the fields of natural health.

     Jessica Alba asks why anyone should have to choose between nontoxic, eco-friendly, and pure products, or affordability and style. That is why she got inspired to get informed, and start her own company, where healthy natural decisions didn't have to be boring anymore. Where natural and pure products didn't have to be expensive and lack performance.

     Jessica Alba talks about everything. It covers hygiene products, beauty products, cleaning products, food, hobbies, affordability of organic living, (or at times, the lack thereof) and so much more. She talks about key harmful agents in many household items, such as but not limited too, Formaldehyde, Mercury, Parabens, Petrochemicals, and Lead. Products that we use every day could be causing hormonal or even  minor nerve damage over long term exposure. She talks about where the chemicals are found, why they are bad, and how to work around them. There is even an easy to understand reference guide in the back of the book.

     The book is filled with many uplifting stories, tons of inspiration for beauty, fashion, dinner parties and hobbies. It has lots of natural recipes for product alternatives, plus some of her personal food recipes.

It truly is a fun read, a very informative read, and an inspiring read.

     There are even a few chapters for parents or expecting parents. However, you do not need to have children to get the benefit of this book, the majority of the information is based on a clean, healthy, day to day lifestyle. She was inspired to write, and start her journey during her pregnancy, but she primarily promotes keeping harmful things out of your life and bringing in safe effective alternatives.

     Jessica Alba "The Honest Life" is truly something that everyone needs to read. It’s an eye opener. However, there is no judgment in the book. She doesn't beat into the reader how 'horrible our current lifestyle is, and if you continue to use it you are a bad person'. Jessica simply shares her experiences, what she has learned, and how she avoids or works around these issues. She lays the information out for you to take it or leave it. Her true desires and passions are simply to get the information out there so everyone at least has the chance to be informed. PLUS, it’s written in a way that is extremely easy to understand. It's not over-saturated in science or medical terminology like other books I have read on similar subjects.

     This book is backed by her personal experiences and tons of research conducted by her and countless professionals in the specific fields. She didn't write a book on opinions, Jessica really did lots of research of the issues she talks about in the book and worked with many different specialists to make sure she is bringing you the most accurate and current information possible.

     I truly love and stand behind this book 100%. Please check is out. Again it’s called "The Honest Life: Living Naturally and True To You" by Jessica Alba. I have linked it several different times throughout this blog. I Love www.rodalebook.com, and that is where I purchased mine, so that is where I linked all of you, However, I am not paid or endorsed to do so, but I love so many of their products, I hope you take a look around and find other inspiring works.

     Here is a link to Jessica Alba’s company website. She has started a company that sales and promotes, affordable, safe, CLEAN formula products for everyday living. They have sample packs, so you can try sets of multiple products, all you have to pay is shipping and handling. It is only ($5.95) which I highly suggest.

https://www.honest.com/.

Questions or Comments please leave them below!

Jessi Harm

The Spartacus Workout

I recently made a purchase from Women's Health which I love and I am so excited to share it with you. It was originally promoted by Men's Health Magazine, and then Women's Health. It's The Spartacus workout. 

I recently Purchased The Spartacus Workout 2 DVD Set, and The Spartacus Workout 20-minute Body Fat Torchers. I absolutely love them. I felt wonderful today after I did The Gladiator Gauntlet. I look forward to alternating between the 20 min circuits and the main workout. I felt fatigued but confident in my workout. The host is motivating, and there are several people doing the workouts with you, who are performing different move alternatives and at personal speeds. So no matter what level you follow at, there is someone to go along with. 

I loved it. I felt wonderful during, and after. It challenged me and my body was shaking, but it moves at a wonderful pace. It keeps you moving. It's a little different from other workouts that I have done, as, in each circuit, you increase your effort. It's very accumulative. the first round is a very basic warm up round, and the last round is in full swing. I was discouraged at first when I skipped through to see what to expect and I saw more rest times than I am used to, but MY GOSH you will need them. You will sweat.

The DVDs are compiled of a few different workouts, all High-Intensity Interval training, and circuit training. Some require equipment but show you alternatives for body weight, or kettle-ball vs dumbbells. There really is no excuse, when some of the circuits are 15-20 minutes long, and you don't have to go out and purchase equipment.

I like how they make you feel confident no matter your level, pushing proper form and alignment over quantity and speed. They encourage you to be aware and resituate yourself if needed. I am used to other DVDs that push you to go as fast as you can and push out as many as you can, and almost guilt you into pushing yourself. This DVD MOTIVATES you to keep pushing yourself. 

I hope this helps, any questions please feel free to ask.

I was not paid to review this product, this is something I found and bought on me own. I have purchased many things from Women's Health and Rodale, and I have not been disappointed yet.

Yours Truly,
Jessi Harm

You get what you give!

     This statement couldn't be truer in all aspect if life. In work, family, friends, and health. This is why you should never give it anything but your all. Push through any troubles you are having, knock down your fears and walls. You create your lifestyle and decide your fate. For example, Bikram Yoga burns 1000 calories approx a session, but that doesn't mean you show up, attempt the moves and leave 1000 calories less, you need to TRY or really DO the moves. When you are lifting weights or running you need to think of the goals and match the desire for the end result with power for doing to activity.

     Also never forget that when it comes to health, fitness, dieting or a generally active lifestyle, you need to want it for more than superficial reasons. Do it for you, your body and your mind. Only then will you really find the motivation and passion for sticking with it. It's a lifestyle not a seasonal change. You get what you put into it. Whether we are talking about doing the moves or making it a lifestyle that statement holds true. So give it all you have emotionally, physically and mentally. It will pay off.

Jessi Harm

Slim Calm Sexy Yoga

     I used to work in an understaffed nursing home as a Nursing Aide, and my body was constantly stiff. Now before I got the Job I loved to stretch, but since I got the job, oddly my flexibility decreased, and I found I needed to stretch more. I came home so stiff and sore sometimes it hurt to stand.

     Yoga had always appealed to me because it was strengthening, lengthening and stretching the muscles, so FINALLY I purchased this yoga book and DVD I had seen on womenshealthmag.com called Slim Calm Sexy Yoga. It's an amazing buy, filled with beautiful glossy colored pages with detailed descriptions and instructions on each move, and some routines. It's just a beautiful product. The Accompanying DVD is amazing and wonderful as well.

     Even though I had always stretched before, yoga was different to me, some moves felt awkward and at times were more uncomfortable than anything. Well the more I did them the better they felt and the less awkward they became. Literally, every time I did a move or a routine I saw improvement. One move especially was the downward facing dog. At first it was too awkward to hold for a breath or two, I was sliding all over the place and my arms and legs were just wrong, but I just forced myself to hold as long as I I could until I reached the recommended time (five to ten breaths) and now my form is improving.

     Anyways, the point is, yoga is different but its great. Sometimes a little awkward at first but it's worth the perseverance. Yoga can by as intense or relaxing as you want. You can do a move or two to loosen up or a whole routine that works and stretches the entire body. There are yoga routines to help you sleep, help you wake up, to ease a headache, assist with orgasms and fertility, help with anxiety and metabolism. Whatever you need yoga to do, it can. So if you are looking for a switch or something to add to a preexisting fitness regimen, give it a try. You feel and see the accomplishments.

If you are unfamiliar with yoga check out Slim Calm Sexy Yoga by Tara Stiles. It's a great place to start I think. It can by found at www.rodale.com

There's my two cents, I hope you enjoy,
Jessi Harm