Girl-Woman-Beauty-Brains-Blog

Reebok wants to motivate you! Written by , ACE, ACSM, Personal Trainer/Fitness Specialist Reebok is launching a new aspect of their website to help inspire, motivate, and push you to new fitness heights. They have sought out 19 top-of-their game fitness instructors and trainers from around the world. Hip-hop, strength, cycling, latin dance. You name it; they've got an instructor and encouragement. Choose your color, mood, and movement and Reebok will pair you with an instructor to best fit your needs, goals, and style. I chose a hot pink color, "bold" as my vibe, and a funky move I've never seen. My instructor is Sara, a spunky, stawberry blonde with flowy and powerful movements. Her specialist is Bounce-Trampoline workouts. Just as I think I've tried everything I am after a new challenge: trampoline-ing (I'm coining that word. Remember that.) Log on to get started. Also, for personal interviews with the instructors visit: http://www.youtube.com/reebokexclusive

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Fitness Friday by , ACE, ACSM, Personal Trainer/Fitness Specialist

Are you in a fitness rut? Overcome your end-of-summer plateau...

The beginning of the summer was bikini bootcamp. You were probably quite diligent about hitting the gym or hitting the pavement, but as the summer winds down you may be finding it more difficult to maintain that routine. You don't have to slide into your size zero bikini anymore so what's your motivation?

Here are a few ways to get you out of your rut:

Set a new goal: Ditch the must-be-fabulous-in-bikini mindset to a more specific goal such as a certain weight, body fat percentage, or lifting and/or cardio accomplishment. Make it as specific as possible. Also outline the steps you need to take to get their (i.e., increase cardio time or speed, increase weight, sets or reps)

Change the Scenery: Many of us spend the summer running our butts off, which if you don't particularly love the activity in the first place will eventually get monotonous. Also, it is advantageous to cross train to prevent injury and work different muscle groups. Monday, I ran outside. Tuesday, it was the stepmill and rowing machine at the gym. Wednesday, arc trainer or elliptical....you get the idea. If you've been trapped in a gym all summer, as the weather cools off, find a park near your house and do a body weight workout consisting of running, pull-ups, push-ups, squats, lunges, and ab work.

Analyze your diet: Spending countless hours in the gym may pay off somewhat, but to maximize your results you need to be eating appropriately as well. It's 70% nutrition, 30% exercise. Seek out a certified dietitian. Keep a food journal. Make sure you are eating smaller meals more frequently.

Add a supplement: "Which one?" is the real question. There are aisles and aisles of fat-burning, muscle-building, to-good-to-be-true bottles of expensively priced things that I can't even pronounce. I have always struggled with swallowing pills so I like to keep it as simple as possible. New research has come out declaring a small, controlled amount of caffeine before a workout can help aid in fat loss. It also boosts dopamine which could make your workouts more tolerable. Add in a carnitine supplement, which is an amino acid that is required to transport fatty acids to mitochondria during fat utilization, and you are ready to reach new fitness heights.

Related Sources:
Fitness Friday: Calories Consumed from Weekend Partying
Fitness Friday: How to Get Perky Breasts
Fitness Friday: How to Get Sexy Summer Legs
Fitness Friday: How to Get Rid of Back Fat

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Are hair extensions worth it? In my case, absolutely!

Spending most of my day in the gym as a personal trainer, my hair is in a pony 80 percent of the time. As a result, my daily pony caused hair breakage. In addition, my hair was damaged from my own coloring mistakes and the overuse of my straightener. So last week, I giddyup'd to my stylist/extensionist, Indianapolis-based Kimberly Clark, who has been applying extensions for 17 years.

Since there are many methods of applying hair extensions (and many types of hair extensions), after my consult with Kimberly, we chose 100 percent human hair and the hot fusion method for the most natural look.

Adhesive-Based Fusion is arguably the best because the adhesives can withstand both heat and chemical treatments. The adhesive remover that is used to remove the hair extensions dries the bonding agent to a powdery substance (rather than dissolving it through messy oil and heat).

After applying the 22-inch extensions, Kimberly cut my hair into layers. The result added the volume and length I was seeking. Because the extensions are human hair, I can wear my hair straight or wavy.

The maintenance is similar to my normal routine, except I do not lather the hair or put conditioner near the bond. Using a loop brush is also more gentle on the extensions.

The decision to get hair extensions represents a substantial amount of time, up to five hours sitting in a salon chair, and a substantial financial commitment of up to $2,000 initially and continued upkeep, so you should give this considerable thought.

The results should last from three to six months. At that time, I will gallop my long and voluminous pony tail over to Kimbery's salon and have my extensions removed and new ones added -- I hope, because I love them!

Now, if only my roomie (shown on left-hand side of picture above) and I could find an intelligent, compassionate, and handsome stallion..."she said laughing."

Have you had extensions, and if so, would you get them again?

Jamie

What's on our plate for Fitness Friday? An order of back fat with a side of exercise.

How to say goodbye to back fat:

1. Exercise
   
2. Correct fitting bra

Have a great weekend,

Jamie