Robin's One Stop Fitness

Most women, and some men, are not happy with the way their butt looks. Maybe it’s too big or not round enough. Do your jeans fit too tight or sag in the behind? Your butt can look better and you will feel better by burning fat, building muscles and maintaining your physique.

The first thing you have to do is get rid of the fat on your hips and thighs. You can’t burn fat from just one area of your body. Sorry, friends. Spot training is a myth. If you want to lose weight and burn fat you have to exercise and eat a lean, healthy diet. The best way to burn fat all over your body, including your butt, is to get at least 30 minutes of aerobic exercise every day. Brisk walking, jogging, running, skipping rope or doing group exercise, such as dance or step aerobics, can help you burn the fat and trim your buns. Be sure to drink plenty of water too!

Strength training builds muscle. A half hour of strength training 3 days each week can build up strong muscles for a more firm, trim butt. You don’t need an expensive gym membership to get a firm butt. Do body weight exercises, including squats, lunges and planks. If you like to lift weights or use an exercise machine, leg presses will build muscle in your thighs and butt. Climbing stairs and walking also help to build up butt muscles. Try to do at least 8 to 10 repetitions of strength training exercises in the beginning. Build up to 12 to 15 and then 20 repetitions.

Once you lose the fat and build that perfect bottom, you have to maintain your physique. Continue to exercise on a regular basis by doing both aerobic and strength training exercises. Eat a low-fat, nutrient rich diet and drink plenty of water. Avoid fatty foods and make sure you get plenty of protein from lean meats, vegetables and legumes.

A trip to a health food store to select a nutritional supplement can leave you confused. There are so many choices it can be almost impossible to choose a dietary supplement, such as a nutrition shake. Nutrition shakes can provide supplemental nutrients to help maintain your health by providing vitamins and minerals that you might not be getting at regular meals. Nutrition shakes are often designed with the nutrients and fiber to replace one meal each day. So, it’s important that you select a shake that is good for your body. How do you know which nutrition shake to choose?

Drinking a nutrition shake as a meal replacement can help control how many calories you consume while still providing adequate nutrition. The right shake can help you lose weight, help lower your cholesterol and improve your energy levels. Read the label to find out the nutrition contents of a product. Select a nutrition shake that contains no colors and preservatives. Select a shake that has fiber, vitamins and trace minerals, such as zinc and selenium.

An excellent nutrition shake option is Shakeology®. You can lose weight by replacing one meal three days each week, exercising and eating a low-fat balanced diet. You can mix Shakeology with fresh fruit and other ingredients to make a delicious, nutrient-packed, low-calorie meal-replacement.

A dietitian and fitness expert can help you determine if a meal replacement nutrition shake is right for you. A fitness and diet professional can also help you design a diet that will work to help you lose weight and stay healthy.

What does it mean to be fit? What is fitness? Your level of fitness is measured by your ability to do physical activity. It’s more than just being able to run for 5 miles or lift weights for an hour. Fitness is measured by your strength, endurance, body fat and flexibility. Your overall level of physical fitness is measured by your cardio-respiratory endurance, muscular endurance and strength, flexibility and body composition.

Cardio-respiratory endurance is your body’s ability to efficiently move fuel and oxygen through your body and remove waste products during physical exercise. Cardio exercises that can help improve your endurance include brisk walking, jogging, running, bicycling and swimming. Any aerobic activity that increases your heart rate will help improve your cardio-respiratory endurance.

Muscle strength is the force exerted by your muscles. Muscle endurance is the ability of your muscle to continue to exert that force without becoming fatigued. Your muscles grow stronger when you use them to work against a weight or gravity. Resistance exercises, such as lifting weights, resistance machines and push-ups, help improve your muscle strength. Sustained muscle workouts help improve your muscle endurance. Perform repetitive weight/resistance exercises to increase muscle endurance. Increase the weight or number of repetitions when you can exercise without experiencing muscle fatigue to continue improving your muscle strength and endurance.

Flexibility is the range of motion of your joints and muscles. Improving your flexibility can reduce your risk of injury from strains and sprains. Stretching and swimming are great ways to improve your flexibility. Yoga and Pilates can also help improve your range of motion by increasing your flexibility.

Your body composition is the ratio of muscle, fat and bone. Your weight is not a good indication of your body composition. You cannot assess how much of your weight is muscle and how much is fat just by weighing yourself. There are numerous ways to assess the ratio of body fat to lean muscle and bone. Your doctor can do an fairly accurate assessment of your body composition. Fitness experts can also help you assess your body composition and advise as to the best way to lose the fat and build lean muscle.

When you think citrus fruits, you probably think orange juice and vitamin C. Citrus fruits are a good source of vitamin C, but they also provide a number of other beneficial nutrients. Citrus fruits, such as oranges, lemons, limes and grapefruit, are rich in minerals, carbohydrates and dietary fiber. Citrus fruits also help to reduce your risk of disease.

Citrus fruits contain simple carbohydrates in the form of natural sugars. Fructose, glucose and sucrose found in citrus fruits provides your body with energy. They are also a good source of natural dietary fiber that stimulates digestion. One medium orange contains about 3 grams of fiber.

Folate is a vitamin that is essential for cell health and growth. It also helps protect red blood cells and prevent anemia. It is critical that pregnant women get sufficient amounts of folates (folic acid) in their diet to prevent birth defects, such as neural tube defects. A glass of orange juice provides your body with about 75 mg of folic acid.

Potassium is another essential mineral. It is an important electrolyte that helps to maintain the fluid and acid balance in your body. You need potassium every day for healthy nerve impulse transmission and normal muscle contraction. An orange provides 235 mg of potassium. One glass of orange juice provides 500 mg of potassium. Phytochemicals found in citrus fruits can help to protect you from disease, including cancer and cardiovascular disease.

Enjoy a glass of orange juice or a fresh grapefruit and help keep your body healthy, too.

Your fitness program should include at least 30 minutes of aerobic exercise every day, plus strength training at least 2 days each week. Skip one day between strength training exercises to allow your muscles to recover. You don’t need an expensive set of free weights or pay high gym membership fees. You can do body weight strength training, such as push-ups, planks and pull-ups or take advantage of low-cost ways to do strength training. Your work or apartment community may have a workout room with free weights or weight machines. Local health clubs, such as the YMCA, often provide low-cost public access to the weight room.

Before you add a strength training element to your weekly workout routine, consult a professional fitness trainer. It’s important that you maintain proper form when doing weight training. Poor form can result in muscle strains or joint sprains. To avoid an injury, seek instruction from a professional. A fitness professional can also help you develop a strength training program to help you reach your specific fitness goals. Whether you want to firm and tone all over or work on stronger, flatter abs, a personal fitness trainer can help you achieve your goals.

Start your strength training program by lifting light weights. Select a weight that you can lift without straining. Begin by doing a few repetitions slowly through the full range of motion for the muscles you are working. Do 8 to 10 repetitions of exercises in the first few weeks, then gradually add more repetitions. Once your muscles are adjusted to the repetitions and weight, add more weight 1 to 2 pounds at a time. Gradually increase weight and repetitions.

Healthy weight loss and weight control can be accomplished by making small changes. Small changes in lifestyle and eating habits add up to big changes in your body and health. Changing little things about the way you eat, the foods you eat and how much you eat can help you take of the pounds and help you slim down.

Take a good look at the way you eat. Do you eat late at night? Do you snack while watching television? When you cook, do you frequently nibble and taste the food? Snacking throughout the day can add up to pounds on your body. Remove the bowl of chips or cookies from the coffee table in front of your television. Think twice about making that bowl of buttery popcorn before you sit down to watch your favorite show. If you must snack, choose low-calories, healthier alternatives, such as dried fruit, nuts and whole wheat crackers.

Eat regular meals on a schedule. Eat 5 small meals throughout the day instead of 3 large meals. Your stomach will feel fuller longer and you will keep your metabolism stimulated to burn fat all day long. Never go to the market on an empty stomach and shop from a list. If you are hungry or do not prepare a grocery list, you are more likely to make impulse purchases of sweets and other snacks. Always eat a nutritious breakfast that includes whole grains, dairy and fruit. You will have more energy during the day and your metabolism gets a boost.

Avoid eating on the run or eating while doing housework. Sit down at the dinner table and enjoy your meals. Chew slowly so that you not only enjoy the taste of your food, you also feel full sooner. Fill your plate from the stove and take only the food on your plate to the table. Serving bowls full of foods on the table encourage you to take seconds. You’re less likely to overeat if you have to get up and go to the kitchen for seconds. Cook only as much as you will eat if possible or store leftovers for the next day.

Calcium is one of the most important minerals in your diet. Calcium helps form strong, healthy bones and teeth. You also need calcium for healthy blood and tissues. You need vitamin D in your diet to help your body to absorb calcium. A lack of calcium can result in weak bones or a condition known as osteoporosis. Osteoporosis is a serious bone disease that results in part from inadequate calcium and vitamin D. People with osteoporosis are at risk for fractures because their bones are weak.

In addition to keeping your teeth and bones strong, calcium also helps stimulate digestive enzymes for better absorption of nutrients from food. Calcium is important in voluntary muscle contractions, such as moving your arms and legs. Your nervous system depends on adequate calcium to function normally. Calcium also helps to regulate your heart beat.

Food that are high in calcium include leafy, green vegetables, cabbage, beans and artichokes. Dairy products, such as milk, cheese, yogurt and ice cream are also loaded with calcium. Carrots, broccoli, nuts and salmon are also rich in this important nutrient.

It is best to get your daily dietary requirement of calcium in the food you eat, but sometimes a supplement may be necessary. Calcium citrate and calcium malate are two types of calcium supplements that help support your bone health if you are not getting enough calcium in your diet. Always consult a doctor before taking any over-the-counter dietary supplements.

Even the most fit person and skilled athlete can suffer an injury. Sprains and strains can be very painful. Sometimes a sprain or strain can cause swelling, bruising and stiffness, especially in joints. There is a simple way to remember how to treat a sprain or strain: R.I.C.E.: Rest. Ice. Compress. Elevate.

Rest the injured joint or muscle. Use a sling for arm injuries and avoid walking on a sprained ankle, knee or leg muscle strain. If you sprain a toe joint or finger, tape the injured digit to the finger or toe beside it to keep it from moving and exacerbating the injury.

Use an ice pack on the sprained joint or strained muscle every hour for 20 minutes. Don’t leave ice on your skin for too long or you can damage skin tissue. Ice will reduce swelling and prevent further swelling by slowing blood flow to the area.

Wrap the sprained joint or strained muscle with an elastic bandage, if possible, to keep it immobilized. Be careful not to stop the circulation to your feet or hands by wrapping the bandage too tightly. Loosen a bandage on your arm, wrist, ankle or knee if your fingers or toes tingle.

Elevate injured limbs above your heart to prevent further swelling.

Continue to use the R.I.C.E. method of treatment for up to 48 hours or until you see your doctor.

If you need pain relief, take an over-the-counter anti-inflammatory pain reliever, such as ibuprofen or aspirin. You should see a doctor if your joint made a popping sound when the injury occurred. Go to an emergency room for treatment if you cannot move your joint, your arm or your leg. Numbness after an injury should also be evaluated by a doctor. See a doctor if the swelling is significant, if there is significant bruising or if you develop a fever.

No matter how well you plan your schedule, there will come a day when you can’t make it to the gym for your strength training workout. You don’t want to skip your workout, so what can you do? Resistance bands, also called resistance tubes and exercise bands, are a great way to get a good strength training workout. Resistance bands are inexpensive and available in a variety of strengths. You can start out with light resistance and work your way up to a super-resistant exercise band. Beginners should start with a light band and do 8 to 10 repetitions of each strength training exercise. Remember to warm up before your workout and cool down afterwards.

A bench press with a resistance band offers a vigorous workout for your chest muscles. Attach two  resistance bands to a door or a wall using a secure mount. Mount the bands at chest height. Grasp a band handle in each hand with your back to the door or wall. Step forward until the bands just begin to offer a slight resistance. Inhale, squeeze your abdominal muscles and then fully extend your arms straight out from your shoulder as you pull the bands. Exhale and slowly return to the start position. Repeat for 8 to 10 repetitions.

Exercise those hard-to-train triceps by doing a triceps extension exercise. Stand on a resistance band with one foot and hold the band at your shoulder. The band should be behind your back stretched from your ankle, up the back of your leg, behind your back and held at shoulder height with one hand. Brace yourself by squeezing your abdominal muscles and breathing in. Pull the band straight up from the shoulder. Exhale and slowly lower your hand back to your shoulder. Switch arms and repeat the exercise.

Work your legs, abs and back by doing resistance band squats. Stand on two resistance bands, one under each foot with your feet placed about hip-width apart. Grasp a handle in each hand. Pull the bands up to shoulder height and keep your elbows close to the sides of your body. Exhale and squat down. Hold the squat for a few seconds and then exhale as you stand back up pulling the bands with you. Keep your back straight during this exercise and keep your knees over your ankles.

Adding some heart healthy foods to your low-fat, high fiber diet can help keep your heart healthy. Tuna is a great source of omega-3 fatty acids. Other fish that are rich in heart-healthy omega-3s include mackerel, anchovies, lake trout, sardines and herring. Try some grilled tuna or crumble some albacore tuna over a salad for a tasty, heart-healthy meal. Nuts are rich in omega-3s and may help reduce your cholesterol for a healthier heart and arteries. Walnuts help reduce inflammation in your arteries. They are rich in omega-3 fatty acids, fiber and heart-healthy fats. Almonds are also rich in heart-healthy nutrients. They also contain vitamin E, fiber and plant sterols that help reduce LDL cholesterol. Slivered almonds are delicious in fish, chicken and vegetable dishes. 

Fresh herbs not only add flavor and aroma to your food, they are good for your heart too. Use fresh herbs as a replacement for salt. Reducing the amount of salt in your diet can help lower your blood pressure. Herbs, such as oregano, thyme, sage and rosemary contain important antioxidants, too. Cherries and blueberries are rich in anthocyanins, which is an antioxidant that may protect the blood vessels. Blueberries also contain beta-carotene, vitamin C, magnesium, potassium and fiber. 

One glass of red wine each day can help to boost your HDL, or good, cholesterol. Red wine contains two antioxidants called resveratrol and catechins that protect the walls of your arteries. Be sure to check with your doctor before drinking alcohol, especially if you are taking medications. Drinking too much alcohol can damage your liver, heart and other organs, so if you drink alcohol, proceed with caution and moderation. 

Mild black beans contain antioxidants and magnesium that helps to lower your blood pressure. The fiber in beans also helps to lower cholesterol and maintain blood sugar levels. If you eat canned beans, wash them thoroughly in cool water to remove added salt. Citrus fruits, especially oranges, contain pectin, a fiber that fights LDL cholesterol. You get lots of vitamin C and potassium which helps to lower your blood pressure. Carrots are rich in vitamins, including vitamin A, and are a great replacement for shredded cheese on salads. The vegetable fiber in carrots help to reduce cholesterol. Try some shredded carrots in muffins and breads.