fityourfutureblog

[fityourfutureblog]

Y si pudieras transformarte en el tipo de persona físicamente capaz que quieres ser? Cómo reescribirías tu ADN? Este es un entrenamiento que te ayuda a explorar las posibilidades que se encuentran en los límites de tus capacidades. #reto What if you could transform yourself into the kind of physically capable person you want to be? How would you rewrite your DNA? This is a workout that helps you explore the possibilities lying at the boundaries of your capabilities. #challenge (at San Juan, Puerto Rico) https://www.instagram.com/p/ChDv7nCrq4y/?igshid=NGJjMDIxMWI=

[fityourfutureblog]

[fityourfutureblog]

Food that help your body

Healthy gut benefits

A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being

How can improve my gut health.

https://www.medicalnewstoday.com/articles/325293

1. Take probiotics and eat fermented foods. ...

2. Eat prebiotic fiber. ...

3. Eat less sugar and sweeteners. ...

4. Reduce stress. ...

5. Avoid taking antibiotics unnecessarily. ...

6. Exercise regularly. ...

7. Get enough sleep.

8. Use different cleaning products

9. Avoid smoking

10. Eat a vegetarian diet

[fityourfutureblog]

No rest for the wicked and this is a truly wicked set of exercises. This is a high intensity workout for the lower body designed to help you achieve explosiveness. Start off at any level you feel comfortable with but do it flat-out each time to reap the benefits.

Focus: High burn 🔥

2 minute workout

[fityourfutureblog]

What is the Preacher Curl?

The preacher curl is an isolation exercise that focuses on a single muscle group — the biceps brachii, commonly referred to as just the biceps. These large muscles located on the front of the upper arms are composed of two "heads."

. Be sure that you're carrying out the exercise correctly.

Perform preacher curls by sitting on a preacher bench with your armpits resting on top of the arm pad. This slanted surface will support your arms while you lift a barbell or EZ bar.

[fityourfutureblog]

Your new year plan workout...part 3

Week 1-3

Workout 3: Shoulders+Traps+Arms+Abs

1.Shoulders

Overhead dumbbell press 3/15,12,10

Dumbbell lateral raise 2/10,10

Bent over lateral raise 2/10,10

2.Traps

Barbell Shrug 3/12,10,8

3.Arms(triceps)

Close grip bench press 3/12,10,8

Rope press down 3/10,10,10

3. Arms(biceps)

Barbell curls 3/12,10,8

Dumbbell hammer curls 3/10,10,10

4.Abs

Reverse crunch 2x15

Floor sit up 2x15

[fityourfutureblog]

Why stretching is important

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.

[fityourfutureblog]

Your new year plan workout...part 2

Week 1-3

Workout 2: legs+calves+abs

1.Legs

Squat 4 / 15,12,10,8

Leg extension 3/ 15,12,10

Lying leg curls 3/15,12,10

Walking lunges 2/10 (each leg)

2.calves

Standing calves raise 3/15,15,15

3.abs

Decline crunch 2/10,10,10

Hanging oblique knees raise 2/12,12

Straight legs crunch 2/15,15

[fityourfutureblog]

To persist steadfastly in pursuit of a goal, especially despite challenges

keep trying / persist

persevere / carry on trying

keep attempting / keep striving

keep it up / keep on

plug away / press on

see it through / stand firm

stick with it / continue

stick it out / keep going

hang on / soldier on

hang in there / stick at it

not give up / go the distance

peg away / struggle on

carry on / keep at it

press ahead / follow through

grind away / hammer away

[fityourfutureblog]

View this post on Instagram

A post shared by Frank Zane (@therealfrankzane)

[fityourfutureblog]

Your new year plan workout...part 1

part 1 of 3

Week 1 Workout 1 :

Chest Bench press 4x 15,12,8,8 Incline dumbbell press 3x12,10,8 Chest cable fly 2x 15,15

Back Pullovers dumbell row 2x15,15 Pull-up machine or cable pulldowns 2x10,10 Seated cable row 3x15,12,10

Hanging legs raise 2x15 Crunch 2x20 Decline twist crunch 2x15

[fityourfutureblog]

“ Set boundaries and priorities in a way everything flow better surrounding you, For your well-being and successful life”

https://www.powerofpositivity.com/priorities-boundaries-make-life-stress-free/?amp

[fityourfutureblog]

It may surprise you to learn that exercise is directly connected to four common chronic illnesses: diabetes, heart disease, cancer, and arthritis. Recent studies show that exercise can cut the risk of 13 different types of cancer and reduce overall risk by 10 to 42 percent. Exercise also plays a powerful role in managing hormones, inflammation, and insulin, which are tied to certain forms of cancer.

https://www.partnermd.com/blog/30-minutes-of-exercise-can-reduce-risk-major-diseases

Make physical activity a priority to:

* Improve your memory and brain function (all age groups).

* Protect against many chronic diseases.

* Aid in weight management.

* Lower blood pressure and improve heart health.

* Improve your quality of sleep.

* Reduce feelings of anxiety and depression.

* Combat cancer-related fatigue.

* Improve joint pain and stiffness.

* Maintain muscle strength and balance.

* Increase life span.

[fityourfutureblog]

Top fitness Trends for 2022

https://www.acsm.org/news-detail/2021/12/30/wearable-tech-named-top-fitness-trend-for-2022

[fityourfutureblog]

How to start my exercise workout journey 2022

Strength training can be intimidating for beginners, but the benefits can’t be beaten: more muscle, higher calorie burn, stronger bones and joints, better endurance, and reduced risk of injury during another workout.

Remember to pair strength workouts with cardio as you plan your exercise routine, and try these tips and top-tier strength training exercises for beginners when you’re ready to kick-start your journey to being stronger.

Start with body weight to learn basic movement patterns.

There are five basic moves: squat, hinge, push, pull, and core work. There are many variations of each of those movements, but for beginners, I tend to gravitate toward a bodyweight squat, glute bridges, push-ups (on an incline if needed), inverted rows, and planks.”

Body weight allows you to focus on form first, so you can set yourself up with a solid, safe foundation and address any muscle imbalances.

A lot of people want to jump right into advanced tactics, but it’s better to start small and build off that momentum than to be out of the gym for a few weeks with a nagging injury.

Five key strength training exercises for beginners.

After you’ve built up strength using the power of your own body weight, move on to these five strength training exercises for beginners that work your entire body, with room for modifications or levels of intensity.

Squat

Squats are the best strength trainingexercises for beginners in terms of bang for your buck.

Squats not only work your legs but your core and upper body, too.

Stand with your feet slightly wider than your hips, feet facing forward. Look straight ahead with your arms out in front of your body. With chest out, shoulders back, and abs tight, slowly lower your butt down as far as you can. Make sure your knees do not push forward past your toes. Weight should be in your heels, not your toes. Return to starting position, without rounding your back as you stand, and complete 15-20 reps.

To amp things up, add a dumbbell at each side or heart center for more resistance. You can also use a stability ball to test your form and stability, experiment with sumo squats, or incorporate lunges.

Push-ups

https://nypost.com/wp-content/uploads/sites/2/2019/03/perfect-pushup.gif?w=741

Luckily, there are a million push-up variations to meet any beginner at their comfort level.

Start in a plank position with arms extended, and then lower your body until your chest almost touches the floor. Keep your body in a straight line, with elbows close to your sides, and then push yourself back up. Strive for as many reps as possible.

Plank

Planks: Some of us love to hate them, but they accelerate strength throughout your body whether you do them from your hands, sides, or forearms. Place your body in a pushup position, arms shoulder-width distance apart.

Hug your belly toward your spine to engage your core, so it doesn’t drop down or stick up in the air. Stack shoulders over wrists and heels over ankles. Hold for 30 seconds, working up to a few minutes over time.

If you can’t hold a plank for one minute, your body will have a lot of trouble properly completing any other exercises. Master this move, and you’ll have a strong, stable core that will keep you injury-free and ready for more challenging exercises.”

Deadlifts

Deadlifts, either single-leg or from a standing position, help keep your ankles, knees, hips, and lower back happy. They also allow you to increase strength for heavier lower-body lifts down the road.

Rows

Almost everyone sits at a desk for their job, and our back muscles weaken as we hunch over our computers.

A row of some sort—cable row, body weight, bent over—will give you better posture and prevent upper back and shoulder tightness in the long run.

[fityourfutureblog]

Your Suport System is your Success

Reaching out for your Goals!

Supportive friends, family, professors and colleagues will celebrate your successes and help you learn from your failures, providing the encouragement that you need to meet each challenge with determination and a positive attitude.