Dreq workout

Sliders are a unique piece of exercise equipment that allow you to do some fun and challenging exercises. Slider exercises are some of the best core training moves you can do.

It is important to challenge different angles of your muscle this way you trigger different aspects of your body.

Slide exercises are super challenging but they are so worth it. Don't get discouraged if something doesn't work the first time. As we all know, practice makes perfect and so we keep on practicing. Your core will thank you the next day after a slide workout. These are so effective.

I usually do a glide session after cardio. I'm running a lot more now. I am training for 2018 Boston Marathon so after a long run these exercises feel really good.

Here is the rundown of the video posted on my IG (9/22/17)

Note: take your time with these steps. They are meant to be done des-pa-cito! You do these slowly so that your core  get the full benefits.

1.Staggered pushup x8
2.Arm slides x8
3.Floor walks x8
4.Single leg mountain climbers
5.Knee tucks - frog out x8
6.Gliding mountain climbers

Repeat these steps one more time. These are hard! Once you get used to them you can add one more set.

Live well. Be well.

Marsida 

Fitness Goals

Before committing to a fitness program you need to have a clear understanding of what your fitness goals are and what you want to achieve physically.

Are you trying to lose weight? Yes

Commit to cardio and i don't mean jog for 20 minutes a day. Do challenging cardio. Take the 'go hard or go home approach'. Things like:

• Treadmill - Sprints!!!. 30 seconds on 10 seconds off. 
• Stairmaster - Sprints!!! 20 seconds on 10 seconds off 
• Tabata/Hiit classes
• Spin class

Once you achieve your ideal weight you can then start building muscle. Now, some people want to just stay lean and some like muscle. This is all up to you and your personal fitness goals!!! There's no one in this world to tell you what looks better on you. You get to decided what you want to work on and just go for it.

Personally, I want to have lean muscle. I'm working on achieving a toned body. What does that mean? It means that I am not looking to loose any more weight. My goal is to build simple overall body muscle. I make sure to incorporate both, cardio and weight training. This way, I am sending my mind and body signals that I am working on building clean, lean muscle.

So, if  you are looking to build, tone, and define your body, you need to incorporate weight training! Start lifting, start challenging yourself in order to achieve your body goals without esthetic procedures. The most important thing when wanting to have a totally toned body is to work hard and smart.Taking your time while doing weight training is key. By doing movements slowly, you will target the muscles you are aiming to train. You are sending a message to your brain that, I am doing this movement so that I can define this specific area.

Here are some basic moves that target the lower body by using weights. IG video (9/15/17)
Take your time when performing theses steps. They are simple but very effective.

1. Wide-Stance Barbell Squat- 60 lb - x20
Works: Quadriceps (front of legs), Calves, Glutes (butt), Hamstrings (back of legs), Lower Back

2.Barbell deadlifts step on plates (to make sure all the weight goes to the heals) - 60 lb - x20
Works: Hamstrings (the back of the legs), Arms

3. Barbell glute bridge - 60 lb - x20
Works: Glutes (butt), Hamstrings (back of legs) 

Repeat these steps 2 more times. No break between sets.

Now, you might say, seems like you are doing the same exercises but different positions and the answer is yes, this is true, but all of theses 'different positions' are targeting different parts of the main muscle. Each main muscle has other layers to it and different positions challenge different angles and layers.

Let me know of any questions you may have.

Live well. Be well.

Marsida

No excuses 🙅

You really do not need fancy moves to target different muscles in your body.

Basics is what will change your body.

Start moving today. No excuses. Don't like the gym environment ? Go outdoors!

Now that fall is around the corner working out outside is completely doable and very enjoyable as well.

The only thing stopping you is you.!

Here are some benefits to working out outdoors.

1. Outdoor fitness may be easier to stick with.

2. Get a workout and soak up that natural vitamin D

3. No monthly fee :)

4. It feels less routine than working out in the same environment every day.

5.  Breathe better air outside

6. Burn more calories

7.  Outdoor exercise is associated with increased energy and revitalization

8. Decreases confusion, anger, depression and tension.

9.  Nature can improve your self-esteem

10. It is more fun!

Here is the rundown of the video I posted on my IG (9/5/17)

1. Suicides - 30 seconds
2. Push ups - x20
3. Sprint - 30 seconds
4. Bench jumps squats - x20
5. Floor Squats - x20
6. Lunges - x20 each side
7. High Knees - x20
8. Triceps - x20
9. Sprint - 30 seconds

Repeat these steps 2 more times.

This workout shouldn't take more than 30 minutes.

Le me know of any questions.

Live well. Be well.

Marsida

Tabata 101

What is tabata training?

It's a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

•  Tabata Training calls for just 20 seconds of all-out drop-dead effort followed by 10 seconds of rest

• The 30-second cycle is repeated eight times for a total of just four minutes

• Tabata Training works “both the anaerobic and aerobic energy releasing systems almost maximally,” which is what you need for optimal cardiovascular benefit

• Tabata Training is extremely taxing and should only be done if you’re fit; a toned-down version or other methods of high-intensity interval training typically work best for beginners

Why tabata training?

• Improves heart health

• Burns most fat in a short period of time

• Increases endurance

• Maximizes efficiency

• After burn effect

Why is it ffective? 

You are forced to work at your maximum capacity.
By taking short rest periods at only half the time of the high impact intervals (a 2:1 work-to-rest ratio), your body is forced to perform without a full recovery.

 Here is the rundown of my tabata. Video on my IG (9/1/17)
 Download a tabata timer as an app so that it can help you with timing everything evenly.

1.   20 seconds - Weighted lunges 10 seconds rest
       20 seconds - Kettle squats 
Repeat these steps 3 more time.

2. 20 seconds - 360 Bunny hopes burpee
10 seconds rest
    20 seconds - Plank shoulder pulls
Repeat these steps 3 more times

3. 20 seconds - Weighted jacks
10 seconds rest
    20 seconds - Mountain climbers with slides
 Repeat these steps 3 more times 

4. 20 seconds - Balanced squats  
10 seconds rest
    20 seconds - Sided twists with slids
Repeat these steps 3 more times

5. 20 seconds - Jump Rope
10 seconds rest
    20 seconds - Bicep curls
Repeat these steps 3 more times

6. 20 seconds - Box jumps
10 seconds rest 
    20 seconds - Shoulder flies
Repeat these steps 3 more times

7. 20 seconds - Squat jumps
10 seconds rest
    20 seconds - Squat over head press
Repeat these steps 3 more times

8. 20 seconds - Squat jumps , Fast feet
10 seconds rest
    20 seconds - Butt kicks
Repeat these steps 3 more times.

Print this workout.
I challenge you to try this workout let me know how it works out for you.!

Live well. Be well.!

Marsida