Better Body By Bk On the Job Workout Tip:

Uncategorized

Still standing!


Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure Stand whenever you can, and consider roping in other coworkers to have standing meetings too! Small changes goes along way!

Weekend Motivation

Built Like A Brick, fitness, Motivation, Inspiration and Encouragement, Uncategorized

motivation

“PATIENCE:

Let’s be realistic here. You won’t drop two jean sizes in one day. You won’t lose fifty pounds in one month. You’re going to binge every now and then. You will go a day or two without working out. Your weight is going to fluctuate here and there. You’re going to try new techniques and they’re not going to work, You’re a human being. You’re going to fail. But nothing great is ever accomplished without a few obstacles. JUST KEEP GOING!!!!!”

How Often Should You Weigh Yourself?

fitness, Motivation, Inspiration and Encouragement, Uncategorized, Workout Wednesday

by: MYFITNESSPAL

Weighing yourself
 Imagine this: You decide it’s time to make a concerted effort to lose weight. You start exercising regularly and embark on a healthy eating plan. The time comes to check in on your progress, so you step on the scale for the moment of truth.

You haven’t lost any weight.

What do you do? Continue with the exercise and healthy eating plan? Throw in the towel, and go back to what you were doing before? Start restricting your eating even more as an effort to make weight loss happen faster?

These are all completely normal and reasonable reactions to a lack of success on the scale. Weight loss, maintenance or gain can be tricky to navigate. Put more plainly: The scale can be tricky to navigate.

Weight fluctuations are common because your weight is determined by a variety of factors. These include but are not limited to how hydrated you are, what you recently ate, your bathroom habits, the climate and your exercise routine. A few pounds of weight fluctuation here or there are usually not a result of fat gain but a result of your body doing exactly what it needs to do to regulate its physiological functions. So, how often should you weigh yourself? Whether your goal is maintenance, loss or gain, let’s talk about the scale.


The very first question you need to ask yourself is: “Will weighing myself (daily, weekly, periodically, etc.) help me or harm me?” Since there’s no magic answer for how often to weigh yourself, figuring out what is helpful and motivating for you as an individual is how you decide.

DAILY WEIGH-INS

Many people find weighing in daily provides a sense of accountability and is helpful for having a good idea of where they are with their progress. For many, it helps to keep progress on track. If you’re able to look at the overall trend and not stress about the fluctuations, then by all means, weigh yourself daily.

Does a 0.4-pound weight gain sour your mood? Or, are you absolutely elated to see that you’re down 1 pound? If the daily weigh-ins powerfully affect your mood and behavior, then you might want to reconsider how often you weigh yourself. The number on the scale should not have the power to dictate your mood, the events of the day or your overall quality of life — it’s just a number.

WEEKLY WEIGH-INS

Weighing weekly can have its advantages — it allows you to track progress while still having six whole days to not focus on your weight.

For best results, pick a consistent day each week, and weigh yourself in the morning. Look for trends, but don’t get caught up in the minutiae. Recognize that it will take a few weeks to get a picture of where the trend is heading. This can be a good tool to help you feel accountable without making you ride the daily emotional roller coaster that is (or can be) the scale.

OCCASIONAL WEIGH-INS

Some people opt for the occasional weight check-in. People may do this at home or rely on the scale at the gym or doctor’s office to get an idea of where they are. People who opt for the occasional weigh-in often have alternative ways of identifying weight shifts, like the way their clothes fit or how strong they feel while exercising.

NEVER WEIGHING

There are many people out there who smash their scale and never look back. Some people find it helpful to focus on how they feel in their clothes, the balance of their meals and snacks and how they perform with their exercise rather than focusing on the number. This can be a valid way to approach health — there’s much more to health than a number on the scale!

If you are weighing yourself multiple times per day, stop! With rare exceptions, you should not weigh yourself more than once per day. Obsessing over a number on the scale can turn into a very problematic pattern that can disturb the peace and happiness in your life. If you decide to weigh yourself, the scale should be a tool that helps you, not harms you.

Overall, ask yourself about what is most helpful for you. For some, daily weigh-ins are the best route. For others, weighing less often is better for overall health. Each of us has different ways of experiencing things and inviting motivation and positivity into our lives. Find what works for you and stick to it!

Start today! Join BK!

fitness, Uncategorized, Weekly Workout Meet Up!, Workout Wednesday

BK’S ROOFTOP FATBURN™ Wednesday’s 5:30am 100 Oceangate Long Beach CA 6th level of parking structure Rsvp today… right now! 909-275-8679

10 of the Best Workouts for Weight Loss

Motivation, Inspiration and Encouragement, Uncategorized

10 of the Best Workouts for Weight Loss

Before we get into the best workouts for weight loss and how to use exercise as a tool in your weight loss journey, let’s make two things clear. First, there are a huge number of reasons to work out that have absolutely nothing to do with losing weight. From mental health benefits to better sleep to boosted immunity, regular exercise is an essential component of a healthy lifestyle. Exercise doesn’t have to be about losing weight, and for a huge number of people, it isn’t.

And that brings us to the second thing: If your goal is to lose weight, you should know that working out isn’t enough on its own to actually make that happen. There’s so much else that goes into weight loss and body fat loss; in fact, exercise isn’t even technically necessary to lose weight for most people. We wouldn’t ever recommend a weight loss regimen that doesn’t include exercise, though, because exercise is good for you and it’s a healthy way to live. And on that note, even if you are doing everything “right” — working out regularly, eating appropriately — lifestyle habits like sleep and stress, and health conditions (think thyroid issues, to name just one of many) can get in the way of your weight loss efforts. Weight loss is an extremely personal journey that doesn’t look or work the exact same way from one person to the next.

With those disclaimers out of the way, however, it’s also true that there are certain exercises and workouts that can be particularly useful in helping you lose weight or burn fat or change your body composition as you please (and, on that token, there are certain mistakes you might be making in your exercise routines that can get in the way of your weight loss goals). The best workouts for weight loss, as we explore below, all have certain elements in common: They’re generally high-intensity and they burn a lot of calories in a short amount of time.

BEFORE YOU GET STARTED

1. Your food choices — how you fuel your body — are even more important than your workout choices. I covered this above, but it’s worth reiterating: healthy eating habits are even more important than your exercise routine if your goal is to see permanent changes on the scale. Here are 27 tips from registered dietitians on how to eat healthier this year.

2. Exercise should become part of your routine in a meaningful way. In order to see results, hitting the elliptical for 30 minutes while you catch up with the Kardashians once a week just isn’t going to cut it. Instead, aim for three workouts if you’re just getting into a routine again, or five to six sessions if you’ve been at it for a while, says Holly Rilinger, a master Flywheel instructor and star of Bravo’s “Work Out New York.” “And keep in mind that rest is key to reset mentally, physically, and emotionally, so make sure to build in at least one full rest day.”

3. You’ll need to really push yourself in every workout you do. It’s kind of a big deal that you bring your A-game to each and every workout. “I’d rather see you do balls-to-the-wall workouts three times a week than see you give 50 percent for five days,” says Rilinger. “Decide when you walk through that door you are going to give it 100 percent the entire time, and check in throughout your workout with one simple question: Can I give more?”

4. You’ll need to find a workout you genuinely enjoy if you have any hope of sticking with it.“Finding a trainer or workout that makes you happy is actually really important to weight loss,” says Rilinger. When you enjoy doing it you’ll be more likely to stick with it. Below are 10 workouts that will help you reach your weight loss goal. If you’ve tried one of the classes here and there and didn’t really love it, don’t give up on the sport or practice altogether. You may not have found an instructor you love yet, and that can make or break your goals.

THE WORKOUTS

1. Interval Training

The number one training method the experts turn to again and again for weight loss: interval training. What’s that? “Any form of exercise where your heart rate spikes and then comes down repeatedly,” says Rilinger. This type of training keeps your heart rate elevated, which in turn keeps your metabolism humming. When that’s happening, you burn more calories.

One of the many styles of interval training is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. She also notes that cycling requires you to use various muscles in your body — quads, hamstrings, glutes, and core, for starters — which once again translates to weight loss. “The more muscles you have to incorporate, the more calories you’re going to burn because those muscles all require energy in order to work,” she says. “And the more energy you use, the higher those calorie-burning numbers climb. It’s all a cycle.”

Try it: Here are 4 fat-burning stationary bike workouts that you might like. If you’re more of a treadmill person, this 20-minute treadmill interval workoutwill kick your butt in the best way. And if you want to skip the equipment altogether, this 10-minute lower body bodyweight interval workout is a good place to start.

2. Weight Training

Consider weight training “the mother of all weight-loss techniques, the highest in the workout food chain, the top of the totem pole,” says Rilinger. Resistance training, whether it’s with your bodyweight alone or with added weights, is an effective method to help you drop pounds, if that’s your goal. Lifting weights has been shown to increase your resting metabolic rate, which means you’ll continue to burn calories even after you finish working out. It’s called the “afterburn effect,” and you can read all about it here. Rilinger suggests adding weight training to your routine at least three times a week. And since your body adjusts to workouts after being exposed to the same moves at the same intensity, becoming less effective over time, she says to mix it up about every three weeks to keep your body guessing.

Try it: First, if you’ve never done it before, be sure to read these strength training tips for beginners before you get started. And check out this primer on how to choose the right weights for your workout.

Now here’s a quick 10-minute total-body dumbbell workout and another 10-minute living room dumbbell workout to get you started. Here’s a 20-minute strength workout for when you have a bit more time. (Just be sure to use actual dumbbells, not the adorable dessert dumbbells above.) Here’s some info about how to superset at the gym. And if you’re going to use kettlebells and barbells in your strength workout routine, be sure to work with a personal trainer to make sure you’re using proper form. You’ve got this!

3. Boot Camp

For a workout that’s going to keep your metabolism elevated all day, turn to boot camp, as these classes (think Barry’s Bootcamp) combine two of the most effective styles of training: interval and resistance. “You’ll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest,” says Adam Rosante, certified personal trainer and author of “The 30-Second Body.” But if it’s your first time giving it a go, speak up. He says a good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it’s too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury. If you can’t make it to a studio, though, you can virtually sweat it out with Rosante in his 20-minute C9 Challenge, or try this bodyweight-only 16-minute routine.

4. Boxing

“At its essence, boxing is really another form of interval training,” explains Rosante. But it also makes you feel insanely badass. Here’s the trick to remember: it’s a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you’ll use muscles that are typically ignored in other workouts (hey there, obliques).

It’s best to log this type of workout in a class, as Rosante says it’s crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. Here are 15 boxing gyms worth visiting. But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, founder of Prevail boxing gym in Los Angeles.

5. Running

All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn’t the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. “Running up hills forces you to work your glutes and legs — two of your body’s biggest muscle groups — even more, which requires smaller muscle recruitment and more energy expenditure,” explains Rosante. As noted earlier, the more energy you’re using, the brighter that calorie-burning fire burns. But proper form here is key. “Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body,” he says. “Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket.” And try not to let your arms cross over your body — that’ll just waste the precious energy your muscles need. If you’re training indoors, here are a few fat-burning treadmill routines to get you started.

Try it: You can do these 4 fat-burning workouts on a treadmill. Or you can take them outside if you’d like — for incline work, just fine a good hill.

6. CrossFit

There’s a reason CrossFit has become such a booming part of the workout industry — it works, so long as you don’t overdo it. Workouts are varied — you may be doing anything from kettlebell swings to rope climbs and box jumps to front squats — and the routines are designed to be short and intense. The most important thing to find when looking for the box (CrossFit slang for “gym”) that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don’t push yourself to the point of injury. Here are a few things to keep in mind before every WOD, and here are 11 of the best CrossFit gyms in America.

7. Tabata

If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It’s designed to be four minutes of high-intensity interval training (HIIT) that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times, explains Shanon Squires, an exercise physiologist and human performance lab coordinator at Colorado University Anschutz Health and Wellness Center. And you can use this protocol with different exercises, including the battle rope slams above. You’ll spike your metabolism and heart rate in four minutes, but Squires warns against making this time frame a habit if you’re trying to lose weight. “Your body will quickly adapt to that interval, and you’ll need to increase the volume or intensity to continue getting a benefit from it,” he says. To do that, Rosante suggests extending your session to 20 minutes and following the same format. Simply pick four exercises — think jump rope, squats, mountain climbers and squat jumps — then do each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.

Try it: Here’s a 4-minute Tabata you might want to try.

8. Yoga

OK, so yoga alone isn’t a great workout for weight loss. But Rilinger says it can be a secret weapon in your weight loss arsenal because it keeps you flexible and healthy for your other, more intense workouts (like that boot camp class). But that’s not all. “Yoga requires balance and stability, which promotes functional strength, and it helps our mental health,” she says. Aim to squeeze it in at least once a week. And if you can’t make it to the studio, there are plenty of flows you can do at home.

Try it: Here’s a yoga flow sequence for stronger abs. Here’s one to help you wake up in the morning. And here’s a yoga workout for arms.

9. Swimming

If you can’t stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. Rosante says you can burn over 750 calories in an hour of swimming and you’ll work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one, from Rosante: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that’s back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. By the time you climb out of the pool, your muscles will be pleasantly worn out.

10. Jumping Rope

It’s time to kick it back to the good ole’ days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it’ll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing!

Try it: Here’s a speedy routine to try from Rosante:

  1. Warm up with a light 3-minute skip with the rope
  2. Do 100 traditional jumps (both feet leave the floor at the same time, and no extra hops in between)
  3. Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace)
  4. Repeat steps 2 and 3, but follow this format: 50/50, 21/21, 15/15, 9/9
  5. If you want more, work your way back up the ladder until you reach 100/100 again

Oh, and whatever you do, don’t do it barefoot. “Few things compare to the pain of missing a skip and smacking the tip of your toe with a jump rope,” says Rosante. Noted. You can do this entire sequence mock-style, though, if you don’t have a rope handy.

You got this!

When her daughter called her fat, this mom had the perfect response

Uncategorized, Workout Wednesday

 

When Allison Kimmey asked her kids to come out of the pool, she didn’t expect her daughter’s reaction. Cambelle, 4, was upset about leaving the water and told her brother that “Mama is fat.”

fat mom

“It’s not always going to be perfect,” she added, “but it will always be worth it to show them a life where they don’t have to be afraid of their own body.”

Kimmey, 30, was floored.

“I was wondering where that even came from since we don’t do that in our house,” the mom from Cocoa Beach, Florida, told TODAY Style. “I also didn’t want to perpetuate the idea that using the word fat was an insult. So I asked her to meet me upstairs so I could have a few minutes to gather my thoughts before I reacted.”

Cambelle felt bad about what she said and quickly apologized, but Kimmey still used the incident as a learning opportunity for both Cambelle and her 6-year-old son, Graham.

“The truth is, I am not fat. No one IS fat. It’s not something you can BE,” Kimmey told her kids, according to an Instagram post she wrote later about the conversation. “But I do HAVE fat. We ALL have fat. It protects our muscles and our bones and keeps our bodies going by providing us energy.”

Kimmey, who is currently writing a children’s book about body positivity, also told her kids that everyone has different amounts of fat, “but that doesn’t mean that one person is better than the other.”

The kids seemed to absorb their mom’s message. Kimmey wrote on Instagram that they repeated it back to her. “I shouldn’t say someone is fat because you can’t be just fat,” they told her, “but everyone HAS fat and it’s okay to have different fat.”

“When her daughter called her fat, this mom had the perfect response” will play after this ad – 00:00
When her daughter called her fat, this mom had the perfect response
Kimmey’s account of her inspiring parenting moment quickly went viral, racking up more than 33,000 likes on Instagram.

The mom of two hopes that her post will remind other parents to model body-positive language and behavior for their own kids.

“I want parents to see that we are the loudest voices our children should hear, regardless of any outside noise,” she told TODAY Style. “It is vital that we choose our words carefully and that we are willing to have these hard conversations.”

Kimmey says these conversations should start early, because children are bombarded with unrealistic beauty standards from a very young age. Her daughter’s use of the word “fat” as an insult was the perfect example.

“Since we don’t call people fat as an insult in my household, I have to assume she internalized this idea from somewhere or someone else,” she wrote on Instagram. “Our children are fed ideas from every angle, you have to understand that that WILL happen: at a friend’s house whose parents have different values, watching a TV show or movie, overhearing someone at school—ideas about body image are already filtering through their minds. It is our job to continue to be the loudest, most accepting, positive and CONSISTENT voice they hear.”

Kimmey also shared how she models body positivity in her own home.

“I show them the way by being happy in my own skin,” she told TODAY Style. “We don’t talk about health in terms of numbers or pounds. And we consistently focus on finding our joy and living in kindness.”

Source: http://www.msn.com/en-us/health/healthtrending/when-her-daughter-called-her-fat-this-mom-had-the-perfect-response/ar-BBCXGtl?li=BBnb4R7&ocid=iehp

Roxane Gay on how our culture hates fat people: it will not make “a space for you to fit”

Uncategorized, Video's To Watch
Message from BK:
I watched this video and my heart cried out for her. I just wanted to give her a hug because I understand her pain. It’s like, people who hate themselves turn right around and pick the biggest person near them to take their anger and frustration out on.
People gain weight for reasons OTHER than just eating a lot. Just like you have people who drink and do drugs to suppress something that has hurt them deeply in their past. See the video and article below:
—————–

Getting your nutrition back on track after a slip up — art of being fabulous

Food & Nutrition, Uncategorized

We’re entering vacation time for many and wedding season, and food usually plays a big part in both. It’s a time that can test even those with strong willpower. There are also many other reasons people may reach for food at any time of the year. I consider myself to have moderate willpower when it […]

via Getting your nutrition back on track after a slip up — art of being fabulous

Happy Memorial Day Beautiful!

Food & Nutrition, Motivation, Inspiration and Encouragement, Uncategorized

Lots of food

It feels great to have a this day off from work to remember the people who died while serving in the country’s armed forces.

But before I start singing America the beautiful lol! I wanted to help you get through today without breaking your fitness goals. That was one of my BIGGEST problems, (and secretly still is) using the holidays as a reason to over eat, setting myself back on my goals!

So what I’ve learned to do is…

plan ahead! This way i’m not isolating myself from my family and friends while also keeping my goals front and center because if I don’t reach my goals then who will?

So today, remember you are not like everybody else, you can’t eat and drink like them. If you plan to be social and go to a cookout….

1. Eat before you go- Chances are if you’ve had a salad with some protien you won’t pile on your plate because you’ve already eaten.

2. Choose the smallest plate there- use the salad plate as your main plate, if you know potato salad is your favorite cookout food, get a little bit AFTER you’ve filled your plate with veggies and if you’re having the burger or hot dog, do without the bun. You can still have fun without the bun hun lol!

3. I know times are hard, but don’t take food home- listen, I know you may not have had big mommas baked beans since Christmas but ask yourself do you really need to eat this cookout food for the next three days. Pass up on the offer of taking multiple plates home unless it’s something you can use towards your diet. Like grilled chicken or grilled veggies.

4. Pass up on alcohol.  Need I say why? Those calories will pack on you so quick your head will spin! I always gained an additional 5-10 pounds just drinking socially. It’s not work it at all!

Be strong my little warrior, also, don’t be afraid to say no when offered more food and who cares what other people think! You got goals and it’s up to you stick to them!

Take care,

BK

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