Mirror Image Fitness – Welcome to The Tyra Hill Show

Feb 9, 2015

The Most Important Love

Love is the theme this week. I wanted to talk about the most important love…..self love and how exercise can improve that.

Self-esteem is a critical component of any program aimed at self-improvement. A close relationship has been documented between low self-esteem and such problems as violence, alcoholism, drug abuse, eating disorders, school dropouts, teenage pregnancy, suicide, and low academic achievement.

Exercise has numerous health and fitness benefits. Regular sessions can lower your risk of disease and improve your quality of life. Daily activities become easier to perform because you are stronger and have more endurance. Your body weight is positively affected as well as your percentage of body fat. However, your mental health can also be impacted by exercise. People that exercise often have higher levels of self-esteem and body image than their less active counterparts, according to Athletic Insight, the Online Journal of Sport Psychology.

In my experience, it’s in the working hard and achievement of goals that increases self worth. Think about it, exercising and being disciplined about improving your life makes you focus on no one but you. Therefore, the value increases based on the emphasis you put on that improvement. This is the reason I focus on progress and continually challenging yourself. Once your routine becomes repetitive, your reaching new milestones decrease. Whatever you truely LOVE, you will protect. Whatever you truely CARE about,you will show it. Whatever you truely find important, you will MAKE TIME for…………….

LOVE YOURSELF BY CARING FOR AND MAKING TIME FOR YOURSELF

~its about what YOU see in the mirror~

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www.livestrong.com

www.more-selfesteem.com/selfesteemexercise

Aug 25, 2014

Childhood Obesity

Let’s talk about childhood obesity. From the 1960’s to now the rate of obese children has tripled! A recent study of adolescents to individuals in their 30s found that 36.1% of the sample was obese in 2008, with appox. 90% of obese adolescent remaining obese into adulthood. Parents we set the example for our children. We give them access to whatever they consume. In the beginning we tell what is good and what is not. I’ve seen alot of parents project their preferences onto their children. Have you noticed some children don’t like the same things their parents don’t? We give them treats and say “mmmm that’s good isn’t it?” They learn from us. So that would explain why some children don’t like veggies or drink plain water. Do you agree? Hey here’s a question! Why do you go to the gym and try to eat healthy but stop by McDonald’s for your kids on the way? Just because they’re young and energetic, doesn’t mean damage is not being done. Why do they need to clean their plate? They won’t let themselves starve to death. Also their activity level had decreased due to television, video games, and no after school activities. 40 years ago 42% of US children used to walk or bike to school. By 2001 that rate dropped to just 16.2%. So WE need to encourage more activity. A study was done in 2011 that indicated that 32.4% of our children watched tv 3hrs or more a day on a school night, and 31.1% were obese, 15.2% were categorized as overweight.

Homework: Evaluate your children’s health and habits. Is there anything you can change, regardless of their fitness level now? Are there any activities they can participate in? Can the tv be cut off more? Can they get more activity? Can their diet be changed? Do you feel that your preferences have been projected onto them?

~its about what YOU see in the mirror~

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Jul 15, 2014

Cheap Homemade Exercise Equipment

Although I preach gym, gym, gym that is most certainly not the only way to lose weight. I want to give you some alternatives to the gym for those that don’t like going, or don’t have the money to afford a monthly membership. Its summertime now where I live so we have more resources available to us, like the park, the track, soccer/football field,or even our own yards. I trained three women using equipment I made for around $20. Lets look at some creative ways I exercise and the inexpensive materials I use.

Discarded Tires

Discarded tires: Because tire service stations have to pay to dispose of these tires,they’ll gladly give you them for free. The place I went to tried to give me a half of semi truck load………….that’s not an exaggeration. Pick a tire you think will give you a challenge. I found that a 15 inch tire is a good starting point. I use a 22 inch now. Make sure you inspect the tire for protruding steel belts. These can cut you hand while handling. I recommend wearing gloves with a rubber grip also. Make sure you wash with soapy water and let dry.

Bucket With Top

Bucket with top: The bucket was $3.79, the top was $1.27. You may have buckets lying around the house you can use. I wanted to make sure the handles weren’t worn out. I wanted tops so just in case whatever we decide to put in them won’t spill out.

Sand

Sand: I decided sand would be the best material to use, it won’t spill out too easily during transport or exercise. Also if more weight is needed we could add a little water to it. I picked some up at my local home improvement center. The sand was on sale, $1.97 for roughly a 20 pound bags. I used a household scale to weight the sand for each bucket. I made up 3 buckets of sand, one 40 pound bucket and two 20 pound buckets.

Now that you have your materials, what will you do with them? Watch!

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Jul 8, 2014

Sexy Legs in 10 minutes a day

Every person wants sexy, strong legs. Well you don’t get them by sitting on the couch! You don’t get them by “talking” about how much you want. them. You don’t get them by bragging on how others you know have put in the work. And you most certainly don’t get them by hanging around others that already have them. Well that leaves only one question………How do you get them?

Right this way. Remember one thing that I tell all my clients, “I don’t care how many you do if you don’t do them correctly.” And actually if I’m training someone and I find them doing an exercise incorrectly just to get it done, Ill stop counting. I would much rather you take a rest than to perform incorrectly and possibly injuring yourself. If you need to take a rest, don’t stop the clock. You’ll know you’re progressing when you can perform theses exercises straight through.

Exercise 1: Jog in place. 4 min.

You don’t want to immediately put pressure on your knees. You want to ease into it with a light warm up. Get those knee up!!!

Exercise 2. Single leg balance 3 min (1 min 30 sec. on each leg)

Make sure the leg you’re balancing on is straight. Knee not bent, or hyperextended. Knee of foot not on the ground should be in front of you, held up at a 90 degree angle. Keep your back straight. When I train some clients with bad balance, I’ll have them take their shoes off. Stand by a wall the brace yourself in case you start to fall, but challenge yourself to stay up for as long as possible.

Exercise 3: Walking Lunges 2 min

When you perform the lunge, make sure you perform correctly. Your foot distance should be approximately the length of one leg apart when you lower to the floor. Keep your back straight and lower slowly under control as to not bang your knee on the floor.

Exercise 4: Ass to grass squats. 1 min

This is not a regular squat. You need to get that butt down as low as possible. Keep the back straight and head up through the motion. Once again, use a chair or wall to help you balance but you want to progress to no outside help to properly develop the muscles.

Ok you’re on your way to sexy legs. You’ve read the post. There’s only one thing left to do……….Get to work!

~its about what YOU see in the mirror~

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Jun 25, 2014

Abdominal Core Training

Ok my faithful troopers, today I want to talk to you about activity. Specifically abdominal core training. Everyone wants abs right? Of course we know diet is important for cutting the fat to see the muscles but at some point we actually have to train the muscles. Here’s my number one secret to having toned abs. Honestly you’ll work more than that. You triceps, chest, quads, and abs.

Furniture Sliders

They can be found at your local home improvement store. Two pairs for $9. I have hardwood floors so I also purchased a outdoor carpet for about $20.

First let’s make sure you get the right size. I found this size works best because its large enough for your foot.

sliders 1 resize

Next you need to know what to do with them. Watch this video demonstration and follow along.

Pay attention to form: Don’t let your back dip taking the pressure off your abs. The puts undue pressure on the lower spine, wrists, and shoulders. Its more important that you perform the exercise correctly than it is for you to complete it in the allotted time. So if you need to catch your breath or let the burning sensation subside, do so,then continue until your time is up.

Do 4 rounds of each one minute exercise……….

Please like my page and subscribe to my YOUTUBE channel. There will be more videos posted to help you reach your goal.

~its about what YOU see in the mirror~

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Jun 18, 2014

8 Sexy Ways to Burn Calories

Did you think the gym or the track was the only way to burn calories? Read up on these sexy ways to burn some extra calories without even knowing it. I guarantee you’ll want to keep going back for more.

Sex—and smooching and snuggling and everything else on the spectrum—is great for your relationship and happiness, but intimate time with your sweetie is also terrific for your physical health. Not only does that “loving feeling” get your heart rate up, it can burn some serious calories, too! Check out the calorie-burning profile of each romantic activity below (based on the body weight of a 150-lb woman) along with tips from experts on ramping things up to maximize the amount of calories burned.

Kissing: 68 calories per hour

Remember how, when you were first dating, you’d start locking lips and 30 minutes later you’d come up for air? See if you can get into that groove again, say experts. Not only is smooching a great way to show affection and improve your bond as a couple, it can also help you burn fat. “If the kissing is vigorous and involves some petting, it could be even closer to 90 calories burned in an hour,” says Jaiya Kinzbach, a Los Angeles–based sexologist and the author of Red Hot Touch. Try her technique for turning kissing into an honest-to-goodness workout session: “Kiss in unusual positions,” she recommends. “Have the guy on his back and do ‘plank pose’ or a push-up on top of him, coming down to kiss him and then pushing back up. Push-ups burn 171 calories in 30 minutes.”
Photo by Getty.

Undressing: 8+ calories total

You probably don’t put much thought into undressing when you’re getting intimate with your husband, but an Italian researcher looked into the matter and found that the mere act of taking one’s clothes off burns about 8 to 10 calories. Even more fascinating, the researcher reportedly found that a man attempting to remove a bra with his mouth burns as many as 80 calories. While that may not be applicable to you, here’s what is: By upping the energy you put into undressing, you can burn some extra calories. Don’t just strip down in seconds, says Kinzbach; instead, “draw it out and make it part of your foreplay, while getting a great a workout going.” Or undress to tease him, adds Gilda Carle, PhD, a psychotherapist and relationship expert. “Find your favorite silk scarf, and do a seductive dance with it,” she says.
Photo by Getty.

Massaging: 80+ calories per hour

Who doesn’t like a good rubdown from their partner? But if you’re the giver, you get an additional benefit other than making your guy happy: burned calories. As it turns out, giving a good massage can get your heart rate up and kick your body into calorie-burning mode. But the way to ramp things up even more isn’t to speed things up. Instead, consider going slower, recommends Kinzbach. “This may seem counterintuitive to burning calories,” she says, “but going slower and deeper is not only more sensual, it works different muscles. I also recommend getting a massage table—it’s better on your body, and standing to give a massage burns more calories.”
Photo by Shutterstock.

Having Sex: 144+ calories per half-hour

You knew sex was a workout, but who knew that a half-hour romp in the hay with your guy could burn off the chocolate you nibbled on after dinner? The key for high-calorie-burning sex is making it hot and making it last, say experts. You can also add a little moaning and sighing, says Kinzbach, which can help you burn an extra 18 to 30 calories. And try a position change for a better workout. “If you are on top, try moving your hips like a belly dancer; this feels great and will give you a workout,” she adds. “Also try a position where you squat on top of him and then bounce up and down. This is a great workout for your thighs and butt, and it can burn up to 207 calories in 30 minutes.” Perhaps the best way to maximize calorie-burning during sex is to make sure you orgasm. Experts estimate that women who orgasm during sex burn more calories during lovemaking than those who don’t.
Photo by Getty.

Giving Oral Sex: 100 calories per half-hour

Here’s a stat you don’t hear every day: Being on the giving end of oral sex may be just as effective as a quick stint on the elliptical machine. But if you want to take your calorie-burning to the next level, Kinzbach recommends this calorie-blasting technique: push-ups (yes, in the act!). “Also you can do a little yoga, suggests Kinzbach. “Try plank position into downward facing dog, and back into plank where you can lower down and do some oral stimulation.” Tack on 71 extra calories blasted when you do push-ups, and 35 additional calories by mixing in some yoga.
Photo by Getty.

Using Your Hands: 100 calories per hour

Of course, the old-fashioned hand job is a calorie burner, but you can zap an additional 50 calories per half-hour by taking things up a notch. “Get lots of stuff going at once,” suggests Kinzbach. “Try really slow sensual strokes, and position yourself so that you can use your body as well.” Rocking your body against his and varying the pressure and frequency can help, too, she adds.
Photo by Getty.

Romantic Dancing: 103 calories per half-hour

A little dirty dancing—even with your clothes on—can be a workout for you and your husband. Couples who take dance lessons (and practice in the privacy of their homes) can attest to this. Bonus: “It has been shown in scientific studies that right after an aerobic exercise, women become aroused and lubricated more easily,” says Barbara Bartlik, MD, a New York–based psychiatrist and sex therapist. Slow dancing is fine, but you have to rev things up—and add in a few surprises—to get a real workout. “Add kissing, nibbling the neck and touch,” suggests Kinzbach. And increase the pace, too!
Photo by Getty.

Making Out: 238 calories per half-hour

A sizzling clothes-on make-out session with the man you love may be the most intense caloric blaster yet. Why? Anticipation, says Dr. Carle, can get your heart rate going. “It gives way to heavy breathing, which gives way to a great calorie burn,” she explains. But you can still maximize the workout by making it hotter and sweatier! “The hotter the room—think Bikram (a.k.a. “hot”) yoga—and the sweatier the make-out session, the more calories you burn,” adds Kinzbach. Also, try rolling around on the bed or changing your scenery. “Make it playful and erotic and you have a great combination for a pleasurable workout.”

Bottom line, don’t be a lazy lover

~ it’s about what YOU see in the mirror~

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http://www.womansday.com/

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