5 EXERCISES FOR TIGHT AND TONED HAMSTRINGS!

 5 MOVES TO TIGHT AND TONED HAMSTRINGS

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 I LOVE this movement of women wanting to develop a Bigger Fitter Booty through exercise and diet!

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Developing a booty has inspired so many women across the globe to get to the gym or find a great on-line fitness website, such as BodyRock.Tv to pick up some weights, a sandbag, a kettlebell, or even some water jugs… and get to work!

Aside from the aesthetic side effects of this disciplined type of training comes so many internal changes including improved

self -esteem,

self- empowerment,

and my favorite….

SELF WORTH…

Women Becoming Strong Inside Out.

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Carving out that time for yourself is so important because You Are Worth It!! ….I think that’s a Loreal commercial, but you know what I mean ;)

SO LET”S KEEP THIS MOVEMENT GOING!!

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My training tips for lifting your backside and creating impressive legs is to make sure you hit your hamstrings regularly, they should not be neglected!! The hamstrings really define the back of the leg when worked properly.

The hamstrings are not one single muscle, but a group of muscles with multiple functions.

Tightening and toning the back of your thighs will not only streamline the back of your legs your legs, but is vital for explosiveness, sprinting, jumping, and even low-back health.

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THESE ARE MyYTOP 5 FAVORITE MOVES TO TIGHTEN AND TONE YOUR  HAMSTRINGS….

1.  Romanian Deadlifts (stiff legged deadlift) – My favorite exercise! REALLY targets those hammies!

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keep a slight bend in your knees and hinge forward at the hips keeping your back flat and chest lifted. The key with the Romanian Deadlift is to push your butt way back. You should feel the stretch through your hamstings and glutes. Initiate coming up by driving your heel into the ground and squeezing your glutes.

**Use a lighter weight than you normally use on this exercise. Form is really important so do more reps with lighter weight.

2. Single leg Romanian Deadlifts – Another great exercise! Unilateral training good for training your balance as well.

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3. Sumo Deadlift – This exercise is great and will also target and tighten your inner thighs :)

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In the Sumo Deadlift you keep you feet wide apart and point your toes slightly outward in a Sumo position. Keeping your chest lifted and head up keeping your back flat.

4. Barbell Deadlift – Excellent overall exercise for your core, hamstrings, back, and glutes.

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Different from the Romanian Deadlift because you will bring your body down while keeping your chest lifted.

5. Kettlebell Swings or DB Swings or Sandbag Swings – Awesome backside burner!

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Arms relaxed allow DB to swing through your legs. Push hips back, power up through your hips making sure to Squeeze your glutes!

Remember with all these exercises to make a mind muscle connection for best results.

Incorporate these exercises into your glute and leg training routine and you will see results!!

It worked for me!!

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      For more Workout Tips, Free Workouts and Weight Loss Tips see the right column of my website!    OR **** Click HERE!!****

 

The Essentials of Good Health

 The Essentials of Good Health boil down to the elements that make up the foods we eat, the air we breathe & the water we drink. Essential means that they must be supplied by the diet – the body cannot manufacture them and therefore are absolutely necessary to life. When we break it all down, we discover that our bodies require the following:

Minerals, Trace minerals, Vitamins, Amino Acids (proteins), Essential Fatty Acids, Chlorophyll (the blood of plants) , H2O, & Oxygen

Minerals         

Mineralsare inorganic, meaning that they don’t contain carbon, hydrogen, and oxygen found in organic compounds. They are an essential part of a healthy diet. These inorganic nutrients occur naturally in nonliving things, such as rocks and soil. You get minerals by including plants in your diet. Plants get their essential minerals from soil. Minerals make up the framework, or structure of our bodies therefore mineral nutrients are required to build body tissues. They are also important for muscle contractions, nerve reactions, and blood clotting. Minerals also help maintain an acid-base balance, to keep the body pH neutral.

Calcium                    Magnesium               sodium

Phosphorous           manganese              sulphur

Zinc                           iodine                        vanadium

Selenium                  copper                       cobalt

Potassium                molybdenum             fluoride

Because our plants and soils are so nutrient depleted it’s likely that we are not getting all the minerals we need. This is another reason why I strongly recommend eating lots of water rich fruits & vegetables, but supplementing your diet may also be necessary.

Mineral malnutrition can reveal itself as minor and/or serious health conditions such as energy loss, premature aging, diminished senses, and degenerative diseases like osteoporosis, heart disease, and cancer.

Vitamins                 

A vitamin is an organic compound that the human body requires as a nutrient. Our body performs several important functions such as the formation of hormones, the creation of red blood cells, the production of genetic material, and the production of nervous system chemicals. Vitamins assist with these functions, our bodies would not be able to function without them and that is why certain vitamins are known as essential vitamins. There are 13 vitamins that are known to be essential they are:

Vitamin A, D, C, B1 (Thiamine), B2, B6, Biotin, E, K, B12, Folic acid, Niacin,  Pantothenic acid (B5)

Vitamins are classified as either water soluble or fat soluble vitamins based on how they are absorbed and used by the body.

Water soluble (Vitamin C and all of the B vitamins): Water soluble vitamins are vitamins that our bodies do not store. These vitamins dissolve in water when they are ingested, then go in to the blood stream. The body keeps what it needs at that time, and excess amounts are excreted in the urine. Since they can’t be stored, everybody needs a continuous supply of water soluble vitamins in order to stay healthy.

Fat Soluble (Vitamins A, D, E and K): Fat soluble vitamins are those that are normally stored in the body. When these vitamins are ingested, they dissolve in fat. In a person with a healthy digestive system, the body uses what it needs at that time and stores the rest for future use.                                                                                                     

Amino Acids        

Amino acids are the building blocks of proteins. They band together in chains to form the stuff of which life is born. Amino acids are the building blocks of our bodies. Without amino acids, all cellular development, respiration, or renewal would cease. Long chains of amino acids combine to form up to 55,000 different proteins, and each protein is used to produce the enzymes, neurotransmitters, and hormones that support normal growth and functioning of all bodily organs, including the heart, brain, liver, kidneys, and sex organs.

There are two types of amino acids: essential amino acids and nonessential amino acids. Essential amino acids cannot be manufactured in the body (you get them by eating foods that contain protein), and nonessential amino acids are manufactured within the body by combining two or more essential amino acids. However, adequate amounts of dietary protein are needed to form all 22 amino acids—if you don’t get enough protein your body won’t have the 9 essential amino acids it needs to make up the other 13 nonessential amino acids.

 

WHAT THE BODY USES AMINO ACIDS FOR:

Weight loss             Repairing Muscles ( heart muscle)     Adrenal Hormones (Cortisol)

Rebuilding muscles           Liver enzymes                          Metabolic enzymes

Immune system (Leukocytes, T cells, Lymphocytes)

Adrenal enzymes                  Adrenaline Nerves

Hair /Nails                             Estrogen/Progesterone

Neurotransmitters:  Seratonin, Endorphins, Dopamine, Gaba, Melatonin

Hormones (HGH/ Human Growth Hormone)         HDL

As you can see, amino acids are a very important piece of the puzzle here. Whey protein isolate is an excellent and effective way to shuttle these amino acids into our bodies quickly. It helps us function at our best and repairs and rebuilds our tissues at the cellular level.

Chlorophyll               

Chlorophyll is the molecule that absorbs sunlight and uses its energy to synthesize carbohydrates from CO2 and water. This process is known as photosynthesis, the mechanism by which plants acquire energy.  Since animals and humans obtain their food supply by eating plants, photosynthesis can be said to be the source of our life also. This green substance is full of important, healing nutrients that revive the body with oxygen for optimum health. When taking chlorophyll into our bodies, our hemoglobin count is elevated and as a result, our circulation improves and we have more energy. It also enriches the blood with special nutrients that build iron.

chlorophyll helps increase heart function, improves the vascular system, cleanses the liver of heavy metals and chemical toxins, cleanses and improves the health of the intestines, uterus, and lungs. It is also a natural breath freshener and body deodorizer.

For people who really want to cleanse their bodies of impurities, adding chlorophyll is a great way to go. From liver and colon cleanses, to blood and circulation improvement, chlorophyll in the diet will bring vast improvements. If elimination issues are plaguing you, adding chlorophyll to your diet will help solve your problem.

Essential Fatty Acids         

 

Essential Fatty Acids are necessary fats that we cannot synthesize, and must be obtained through our diet. Our brain requires fat to function properly. In fact, nearly half of the dry weight of our brain is fat. Essential fats are functional fats and they play a critical role in the transmission of nerve impulses. Essential Fattty Acids are therefore very important ingredients for the growth and maintainence of cells. EFA’s offer many positive effects for the body, including nourishment of skin & hair, reduction of blood pressure, cholesterol, and triglyceride levels; prevention of arthritis and inflammation, and the reduction of the risk of blood clotting. Essential fatty acids also help protect the body from cardiovascular disease, eczema, and psoriasis.

There are two types of EFA’s, Omega 3 fatty acids, and Omega 6 fatty acids.

Omega 3 fatty acids are found in flaxseed oil, flaxseed meal, hempseeds, walnuts, pumpkin seeds, avocados, dark green leafy vegetables(kale, spinach, collards etc) canola oil (cold pressed) wheat germ oil, salmon, mackerel, sardines, anchovies, and herring.

 Omega 6 fatty acids are found in olives, raw nuts, seeds, legumes, primrose oil, grapeseed oil, borage oil and canola oil.

Oxygen & Water                               

Breathing is important for two reasons. It is the only means to supply our bodies and its various organs with the supply of oxygen which is vital for our survival. The second function of breathing is that it is one means to get rid of waste products and toxins from the body.

Oxygen is the most vital nutrient for our bodies. It is essential for the integrity of the brain, nerves, glands and internal organs. We can do without food for weeks and without water for days, but without oxygen, we will die within a few minutes. If the brain does not gets proper supply of this essential nutrient, it will result in the degradation of all vital organs in the body. Every cell in the body requires oxygen and our level of vitality is just a product of the health of all the cells.

Cardiovascular exercise is an excellent way to increase the amount of oxygen coming into our bodies. It will increase our lung capacity, and cleanse the blood of impurities. By purifying the blood stream, every part of our body benefits, as well as our mind. The brain requires more oxygen than any other organ. If it doesn’t get enough, the result is mental sluggishness, negative thoughts and  possibly depression and more. By taking in more oxygen your complexion will benefit as well becoming clearer and brighter.  Deep breathing through physical exercise will revitalize, re-energize, and rejuvenate every cell in our bodies.

  Water           

 

It sounds so simple, but H20 which is two parts hydrogen and one part oxygen is the most essential element, next to air, to our survival. Our body is about 75% water. Every single living cell is made up of water (intracellular fluid) – including our own body cells – and surrounded by water (extra cellular fluid). Every one of our body’s tissues and organs, as well as every one of the body’s sustaining process, such as thinking, nerve function, blood circulation, digestion, locomotion and elimination, requires water in order to function properly.

  • Water serves as a lubricant
  • Water forms the base for saliva
  • Water forms the fluids that surround the joints.
  • Water regulates the body temperature, as the cooling and heating is distributed through perspiration.
  • Water helps to alleviate constipation by moving food through  the intestinal tract and thereby eliminating waste- the best detoxification agent.
  • Regulates metabolism

 

I think a majority of health related issues, including weight loss, can greatly benefit, simply by implementing these basic principles. If you think processed, denatured foods will give you what your body needs to have optimum health, think again, it‘s not going to happen. Short term you may get away with it, but long term, it will catch up to you.

Awareness is the first step to change, and so I hope this newsletter can shed some light and guide you to a higher level of health & well being.

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If you find that you are lacking in energy, unsure how to start a training and weight loss program, confused & concerned about your diet I can point you in the right direction. It can take a long time to learn effective habits to becoming healthy, and make no mistake, becoming healthy is something you learn…being slim, fit, lean & healthy is something you make happen and that is the kind of mind-set you will need if you want to see measurable results.

If you would like more information on Personal Training or my Weight Loss Plans please contact me directly.

 

My approach to weight loss is holistic. I believe that short cuts to weight loss can be temporary and they may affect your health later on down the road. Nutritious, healthy, living food is a must if you want to have greater health, prevent degeneration & disease, and have energy & vitality….weight loss is simply a side effect.

Your results are important to me….Training, Health & Fitness is not my hobby…it’s my life.

Start your transformation today!!

Contact me directly for more information

About angelasassofitness

My passion for fitness began over 15 years ago when I was struggling with weight & health issues most of my adolescent life. I remember when I reached over 185lbs, I had had enough, & had to make some big changes!! I trained myself and lost 50lbs...mind you, it took nearly 4 years to do it because I had no idea what I was doing at the time, but I was committed & I was gonna do it. I embraced Fitness wholeheartedly from moment on. After I had lost 30 lbs or so, I decided to take a Mixed Martial Arts class at a local gym, it was something I had always wanted to do and finally, I was ready. I loved it and dedicated the next 10 years to training full time Mixed Martial Arts. My broad spectrum of MMA training included Bruce Lee’s Jeet Kune Do, Filipino Kali, and Brazilian Jiu Jitsu. It was intense training that included Boxing, Thai Kickboxing, kali weapons, brazilian Jiu Jitsu, as well as Wing Chun. I became an instructor and coach and have taught privately and in group sessions. "Attaining a Blue Belt in Brazilian Jiu Jitsu and training with Royler Gracie were inspiring moments." Philosophy I experienced from Martial Arts that disipline, focus, and attention is critical to results. Training for me is mental, and aesthetics is what happens after, it’s a side effect of dedication. So if you have an hour, a half hour, 2-4 times a week, to exercise, be dedicated and committed to that time, and I guarantee you will get results! “Martial Arts has laid an awesome foundation for me on many levels and I enjoy being able to pass that on to my clients in a way that fits them & their individual goals. Translating the training principles of discipline, focus, and self awareness to an enhanced level of fitness.” Featured in Shape Magazine April 2011 Featured in OXYGEN FITNESS MAGAZINE June & October 2009 Placed 5th in Fitness Figure @ Sandra Wickham Fall Classic 2009 Certificate in Natural Health/ Alive Academy of Natural Health
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