protein – Welcome to The Tyra Hill Show

Feb 16, 2015

What Is Circuit Training?

Today I want to talk to how you you train. The whole “something is better than nothing” excuse to not change it up, were gonna throw that out the window right now! Its not only important that you train but how you train can have a great impact on your progress and time management. Most of us don’t have an hour and a half to two hours to spend. Most of us aren’t bodybuilders that go to the gym everyday, or do multiple sessions a day.

The problem with the way we exercise is it originated from bodybuilding, 3 sets of 10, working one body part at a time, body splits (working one region of the body on a certain day). We aren’t bodybuilders so why train like that? So let me show you the most effective way to workout………

Circuit Training!!! What is that? First, let me show you what its not.

45 minutes of cardio

3 sets of 20 squats w/ 2min rest in between each set

3 sets of 20 lunges w/ 2 min rest between each set

So far you’ve been exercising for about an hour and you’ve only done cardio and legs. You still have the rest of your body to work. You may say “I’ll do the rest on a different day”. What if life happens and for some reason you can’t get to the gym anymore that week or don’t have time at home to exercise? Although time should be made, even I have things that come up from time to time. I would feel so incomplete if I only worked my legs or arms. The fact is, you use your whole body every day! Why not train your whole body when you workout? But how can you do this without exercising ALL DAY?! Watch this……

5 min cardio warm up, then

1 set of 20 squats

1 set of 20 reverse crunches

1 set of 20 push ups

1 set of 20 pull ups

1 set of 10 burpees

No rest in between each exercise.

After you’ve completed 1 set of each exercise take a 2 minute rest, then repeat the the exercises starting with the squats. Repeat 3 times

For those of you that are more advanced, you can replace reps with time.

1 min squats (as many as you can do)

1 min reverse crunch (as many as you can do)

1 min push ups (as many as you can do)

1 min pull ups (as many as you can do)

1 min burpees (as many as you can do)

2 min rest

There you have it! Your whole body has been included in the regimen.

Question: Where do you think your heart rate will be after 1 round of this?

Answer: Through the roof!

So is it safe to assume that you’re getting a cardio benefit as well? Yes, and thats my point! You don’t need to be on a piece of cardio equipment to get cardio. You don’t need to be doing a predominately cardio exercises to get cardio. Cardio is nothing more than an elevated heart rate. You don’t have to have it in your head that “its cardio time”. The same can be said for the rest of the body. There is no leg day, arm day, chest day, back day………At least not if you’re a Fitness Freak! We do total body workouts but take the least amount of time doing them. Why? Because we have jobs, children, school, hobbies, lives!

Have you figured out what circuit training is yet? One exercise after the other with no rest in between.

Let this be your guide to creating your plan of attack. The ATTACK! I love you and want to see you succeed, but ultimately………..

~ its about what YOU see in the mirror~

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~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[twitter_follow]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

www.livestrong.com

www.more-selfesteem.com/selfesteemexercise

Feb 2, 2015

Say goodbye to Wheat forever!!!

Today I’d like to talk to you about a food item that needs to be cut completely from the diet if you desire a healthier existence and flatter stomach. Wheat! When I say wheat I’m not only referring to brown bread as opposed to white bread. I’m referring to the ingredient “wheat”. I’m not sure if you realize bu the only difference between white and wheat bread is bleach. The fact of the matter is “wheat” should be cut from the diet no matter what form it’s in. How does wheat make your belly fat increase. Here’s an excerpt taken from Dr. William Davis’s article on wheat…….. High glucose and high insulin–This effect is not unique to wheat, but shared with other high-glycemic index foods (yes: whole wheat has a very high-glycemic index) like cornstarch and rice starch (yes, the stuff used to make gluten-free foods). The high-glycemic index means high blood glucose triggers high blood insulin. This occurs in 90- to 120-minute cycles. The high insulin that inevitably accompanies high blood sugar, over time and occurring repeatedly, induces insulin resistance in the tissues of the body. Insulin resistance causes fat accumulation, specifically in abdominal visceral fat, as well as diabetes and pre-diabetes. The more visceral fat you accumulate, the worse insulin resistance becomes; thus the vicious cycle ensues. For this reason it was left out of the Fitness Freak Meal Plan. If you didn’t understand that I’ll break it down.

Wheat spikes your blood sugar just like candy.
Wheat can lead to diabetes.
Wheat makes you gain fat predominately in the midsection.

Here’s a list of aliases that wheat goes under to seem more appealing:

Binder or binding
Cereal
Cereal binders
Cereal protein
Edible starch
Farina
Filler
Flour
Food starch
Fu
Gum base
Hydrolysed wheat protein
Kamut
Manna
Modified food starch
Modified starch
Rusk
Semolina
Special edible starch
Spelt
Starch
Thickener or thickening
Tritical

Foods that contain wheat include but are not limited to:

Pasta,
Couscous,
Bread,
Flour
Tortillas,
Cookies,
Cakes,
Muffins,
Pastries,
Cereal,
Crackers,
Beer
Oats,
Gravy,
Dressings,
Sauces

This not about looks, its about living a healthier lifestyle. Belly fat has been linked to heart disease and diabetes. So don’t think I or anyone just wants yo to join the six pack gang. It is my desire to keep you out of the hospital and off medication. The look is a side effect of being healthy.For more healthy eating tips, check out my new new book Fitness Freak Meal Plan available on Amazon.

~its about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

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~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

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!

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

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~

[linkedin_share style=”none”]

[fbshare type=”button”]

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

Search