I do not own this photo.
Before I begin, I would first like to speak of my own experience with ankle weights. As a gymnast, my coach would make me train using ankle weights. I would have to do my beam routines – layouts and all – with ankle weights on! All of the gymnasts would always complain because the routines would become too difficult as our legs were weighed down; it was hard to flip with so much extra weight on our ankles and it took a lot of effort to get our legs over our heads! After we completed the specified number of routines, we were then told to take the weights off and do the same number of routines without them. The routines I did when I took the weights off were extremely easy compared to the ones I did with them on. Over time, I found that doing my routines with ankle weights on gave me the strength to breeze through my routines. My core muscles strengthened and my skills became a lot easier for me as I grew stronger and gained more endurance. Today, when I do bootcamp-type workouts, I supplement them with ankle weights. I’ll do the first half of the workout with them on and the second half without them!
In this post, I would like to address the women who are in the beginner fit level. Don’t worry, ladies, you do not have to do beam routines! All I would suggest if you are just getting started with your exercise would be to walk! That’s it? Walk? Yup! You can reap countless health benefits from walking alone, but walking with ankle weights makes the cardio much more beneficial. “The added weight can increase energy expenditure, respiration rate, heart rate and training intensity, which can all have positive impacts on overall health” (Livestrong.com). If you have a hard time walking and you tire easily, walking with ankle weights adds intensity to each walking session and, eventually, you will be able to walk for a longer period of time as you’ve increased your overall endurance. When adding the ankle weights to your walking sessions, you will torch more calories than you would without them because your body has to work harder than it normally would. During your walking sessions, you can implement strength training by wearing the ankle weights. This way you will not only be burning calories, but you’ll also be getting stronger at the same time. Remember, the more muscle you have, the more calories you will burn at rest!
Although there are numerous benefits of ankle weight walking, you must make sure not to use them every time you are doing your aerobic exercise. The weights put extra stress on your joints and sometimes you need to give them a break! My advice would be to alternate on and off whenever you walk – use them one day, leave them behind the next!
If you need a little guidance, here are a few workout tips on how to walk with ankle weights:
If you want to change it up a little, you can also use the weights on your wrists to increase the strength of your arms!
If you are a little worried about using the ankle weights – you may not be confident in your ability to add the weight – don’t worry! Take some time to find your walking rhythm and when you feel you are able to add the ankle weights do so! Don’t feel you need to buy extremely heavy ankle weights. There are ankle weights of all kinds – there are different amounts of weight you can choose from, style, fit, etc. It is all up to your personal preference, but no matter which one you choose, you WILL benefit from them!
Head to your local Sports Authority to pick up some ankle weights! Browse some of the different kinds here: http://www.sportsauthority.com/family/index.jsp?cp=710958&categoryId=693991&pg=1
Source: http://www.livestrong.com/article/228090-benefits-of-walking-with-ankle-weights/, picture from: http://www.sportsauthority.com/product/index.jsp?productId=12072965&cp=710958.693991&pg=2&parentPage=family
Vegetables are essential to incorporate into your diet when striving to obtain optimal health as they are low in fat, high in vitamins and minerals, and are great sources of antioxidants and fiber! Five to seven servings of these low-calorie veggies should be consumed daily. Vegetables don’t only offer outstanding nutritional benefits, but they can keep you satisfied as well. The picture says it all!
If you put a bag of potato chips in your body, your body will look like a bag of potato chips. It’s as simple as that. What you put in your body determines how your body looks and feels. If you put healthy foods in your body, you’ll look and feel great. Simple enough, right?
Clean eating is simple, but it’s difficult to master – at first. When beginning a clean diet, some women find that it takes a lot of dedication and preparation and are quick to give up and revert back to past eating habits. It’s easy to call up your local Dominos and order a large pepperoni pizza on your lunch break instead of bringing a smoothie you blended earlier that morning and it’s easier to grab Panda Express on the way home instead of cooking for yourself after a long day at work or school. Of course it’s easy, that’s why it’s called ‘fast food’, but it’s also the reason many women have a hard time staying on a healthy track. If you’re not a buff in the kitchen, no worries! You don’t have to be a gourmet chef to eat clean. You just have to be focused and dedicated to your new, clean lifestyle!
So, what exactly is ‘clean’ food? In order to eat clean, you must first eliminate all of the processed junk out of your diet. Remember, this junk is the reason you are here today. Alcohol, food high in fat, and all ‘white’ foods (sugar, bread, white rice, pasta, white flour, etc.) are NOT clean food options. Now that you know what types of food you must get rid of, you must replace these unhealthy choices with clean ones. Lean meats, vegetables, fruits, and whole grains are important staples in a clean diet. Chicken and turkey are great sources of protein. Personally, I’m a big fan of fish for my protein, so I incorporate a lot of salmon, tilapia, and shrimp into my daily diet. Eggs are also a great source of protein. The vegetables you want to get a lot of are the green vegetables – spinach, broccoli, asparagus, and zucchini are my favorites. I also incorporate cauliflower, sweet potatoes, black beans, carrots, and mushrooms to my diet. Although I haven’t listed many vegetables, don’t forget that there are so many to choose them! You can find a list of vegetables here: http://cookery.newarchaeology.com/vegetables.php. Be sure to add fruits to your diet as well. Fruits such as mixed berries, bananas, apples, oranges, and any other you may prefer are all great options. Whole grains can be found in old fashioned/steel cut/rolled oats, brown rice, and whole grain bread! When snacking in between meals, choose healthy options like almonds or other sources of ‘good fats’, greek yogurt as it is high in protein, and protein powder to use in shakes.
I will be posting a video soon in which I will be going through the grocery store to show you which foods to choose and those you should avoid. One important tip to remember when shopping is to always look at labels – if there are a lot of ingredients, chances are the product is not a ‘clean’ option.
Here is an example of one of my clean eating days:
I know I didn’t write it in my sample diet, but I drink lots of water! I always have a water bottle in my hand.
Preparation is extremely important when eating clean. You should eat about six small meals a day in order to get your metabolism burning all of those unwanted calories – there are 3,500 in one pound, so the more you burn, the better! Skipping a meal or waiting long periods of time between meals can slow your progress even if you are exercising. There’s a saying that diet is 70% of a healthy body while exercise is a measly 30%, so it is crucial that your diet is on point! Many fitness professionals tend to prepare large amounts of food on Sundays or when they have time before the busy week begins. During their preparation, they’ll cook all of their vegetables, proteins, and whole grains like brown rice then place them in different containers, so they are easy to grab on the go and great to bring to work to heat in the microwave. (already portion controlled) If you’re prepared and all of your meals are planned, you can only be successful!
Within the next few weeks, I will post a video my own food preparation that covers things like cooking in bulk, portion control, and packing the meals away for the week.
Now, you’re probably thinking it’s so expensive to eat healthy! Well, you’re wrong. Yes, it’s true that organic food does cost a bit more than processed food, but if you look at the big picture, you’ll realize that spending a little more now will save you a load of money in the long run. When you think about it, buying all of those frozen ‘health’ meals or lunches and dinners at fast food places actually costs more than it would if you were clean food shopping. You’ll save money by not having to see the doctor for high blood pressure, by not developing diabetes, by not paying for a dietician to help with weight loss to get your health back on track, etc. By eating clean, you take your health and your finances into your own hands. You can have a fat wallet while you reap the health benefits a clean diet offers!
I just wanted to give you guys a brief overview of the clean lifestyle. I’m going to be continuously posting clean eating tips, recipes, and nutritional facts, so check back every now and then to get some more insight!
Girl Language! Many women are clueless when it comes to fitness and that’s totally normal! That’s why I’m here to help you learn and evolve into your confident, fit selves! I’m well aware that there is a huge scope when it comes to athletic abilities in women, so I will be providing heath and fitness tips for each and every type!
Typically, this blog will target two different ‘fit levels’: beginner and advanced. For each level, I will provide ‘clean’ eating recipes and tips, exercise videos, and daily motivation. This way, each and every one of you will have a variety of ‘fit tools’ to keep you motivated and healthy!
For the beginners, I will be posting home workouts as I know many women are intimidated by the gym – totally understandable! The beginner videos and posts will include a rundown of each exercise and perfectly comprehensible explanations of what muscle the exercise strengthens and how it should feel when being executed. The goal is to build confidence, so what I would hope to do is eventually introduce many of the ‘home workout women’ to the gym, so I will be posting videos about exercise equipment – what it is, where it is, and how to use it! The clean eating posts for the beginners will explain why clean eating is best for your body, when and what you should eat, and how to stay on track.
For the more advanced readers, I will be posting ‘bootcamp’ type workouts in various locations as well as bodybuilding workouts. I will also be reviewing workouts I find on Youtube.com to inform you what I find effective in each. New and challenging exercises will be introduced regularly for you to incorporate into your workout to keep things changing! In regard to clean eating, I will provide you with countless recipes and tips to keep your clean diet fresh!
As for me, I should probably introduce myself, huh? My name is Ashley! I’ve been an athlete my entire life. I was a level 10 gymnast before the age of thirteen and now I train as a bikini competitor. I had horrible eating habits my entire life even though both of my parents were bodybuilders, so when I quit gymnastics in high school, I thought it was alright to eat the same things I ate when I trained for six hours a day. Big mistake! I gained a lot of weight and was unhappy with my body for a few years. In college, I began to think about a career in bodybuilding and started to eat clean and exercise again. I felt energized simply from feeding my body healthy foods and gained more confidence when I began seeing results week by week when coupled with exercise. I kept at it and now it’s a lifestyle, not a diet! They say ‘it takes sixty-six days to make something a habit’. Why not start today?