What are you?

sizeAre You A Pear, An Apple Or A Banana?

First, figure out which body shape best describes yours: a pear (bottom-heavy), an apple (rounder in the middle), or a chili pepper (a narrow frame from head to toe). Then do the basic routine for your type – you’ll need a stability ball and a set of 5 to 8 pound dumbbells. All three body types follow the same basic strength workout, but each will complete a different number of sets and reps.

Workout Frequency: Do the strength routine twice a week; do the recommended cardio three times a week.

The Pear Plan

Pears carry most of their weight below the waist (generally in the hips, thighs and butt areas).

The Pear Goal: To tone/minimize hips, butt and thighs.
The Pear Plan: To balance a heavier lower half, focus on adding muscle definition to your chest, back, and shoulders by lifting heavier weights with fewer repetitions. At the same time, improve lower-body endurance and sculpt your butt and thighs by doing more reps with lighter weights. One of the fastest ways to achieve this is through triple supersets — back-to-back-to-back exercises with three moves for the upper body, three for the lower body, and three for the upper body and core — with no rest between sets. (Take about 30 seconds to rest between series.)

The Pear Workout

Pear Series 1: Bent-Over Dumbbell Row, Lateral-to-Front Dumbbell Raise, Dumbbell Fly on Ball (3 sets each, 8 to 12 reps; use moderate to heavy weights)

Pear Series 2: Lunge with Biceps Curl, Squat and Calf Raise, Rear Leg Lift (4 sets each, 15 to 20 reps; use light to moderate weights)

Pear Series 3: Long-Arm Ball Crunch, Overhead Triceps Extension, Oblique Ball Crunch (3 sets each, 8 to 12 reps; use moderate to heavy weights)

Pear Cardio: Do two moderate to hard steady-paced workouts a week for at least 30 minutes with the cardio of your choice. Use your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10; try to keep your effort at about a 7 or 8. In addition, do one interval routine (below) each week.

Pear Intervals

Warm up: 5 minutes, RPE 3-4 (easy)
Speed burst: 2 minutes, RPE 8-9 (hard)
Recover: 2 minutes, RPE 5-6 (moderate)
Repeat speed burst/recovery for a total of 5 times
Cool down: 5 minutes, RPE 3-4 (easy)

The Apple Plan

Apples generally carry fat around the waist.

The Apple Goal: Burn flab everywhere, with an emphasis on moves to work your waistline.
The Apple Plan: “Apples need to focus on developing a strong core and building lean muscle in the lower body to help balance the top half,” says Mak. The key is to use lighter weights with more reps for your upper body and heavier ones with fewer reps for your legs and butt.

Do triple series to increase your heart rate and blast fat, and since abdominal fat is particularly stubborn, increase the intensity of your cardio sessions.

The Apple Workout

Apple Series 1: Bent-Over Dumbbell Row, Lateral-to-Front Dumbbell Raise, Dumbbell Fly on Ball (3 sets each, 12 to 15 reps; use moderate weights)

Apple Series 2: Lunge with Biceps Curl, Squat and Calf Raise, Rear Leg Lift (3 sets each, 8 to 12 reps; use moderate to heavy weights)

Apple Series 3:
Long-Arm Ball Crunch, Overhead Triceps Extension, Oblique Ball Crunch (3 sets each, 12 to 15 reps; use moderate weights)

Apple Cardio:
Do at least three 40-minute steady-paced sessions per week. After warming up for 5 minutes, go at a moderate to difficult intensity (RPE of 7 to 9), hard enough that speaking more than a few words at a time is extremely difficult; cool down for 5 minutes at a moderate pace. Lower-body workouts such as using the stairclimber or elliptical machine, walking on an incline, running, or skating will blast fat while also shaping your butt and thighs.

The Banana Plan

Bananas have a narrow shape, with little to no curve.

The Banana Goal:
Create curves by building muscle.
The Banana Plan: Focus on doing fewer reps with heavier resistance to add more lean muscle throughout your body — especially your shoulders, butt, and legs. Because you’ll be using heavier weights, you’ll need more time to rest and recover, so Mak recommends doing series of just two exercises back to back and resting 30 to 60 seconds between each set.

The Banana Workout


Banana Series 1:
Bent-Over Dumbbell Row and Dumbbell Fly on Ball (3 sets each, 8 to 12 reps; use heavy weights)

Banana Series 2:
Lateral-to-Front Dumbbell Raise and Overhead Triceps Extension (3 sets each, 8 to 12 reps; use moderate to heavy weights)

Banana Series 3:
Lunge with Biceps Curl and Squat and Calf Raise (3 sets each, 8 to 12 reps; use moderate to heavy weights)

Banana Series 4:
Rear Leg Lift and Oblique Ball Crunch (3 sets each, 8 to 12 reps; no weights required)

Banana Cardio:
Focus on the health benefits of aerobic activity rather than calorie blasting by doing three 30-minute workouts at an RPE of 5 to 6. To further strengthen your upper body, try swimming or using the rowing machine or an elliptical trainer with upper-body handles.

The Exercises

Bent-Over Dumbbell Row
Targets back, shoulders, and biceps

Stand with feet hip-width apart, holding dumbbells with palms facing front of thighs.
Bend forward 45 to 90 degrees at hips, knees slightly bent, head in line with spine and hands in line with shoulders.
Bend elbows 90 degrees and lift weights toward ribs, rotating arms so palms now face each other.
Squeeze shoulder blades together for 1 count, then return to the start position, rotating arms so palms face body.

Long-Arm Ball Crunch
Targets abdominals

• Lie with lower back supported on a stability ball, arms extended over head.
• Contract abs and lift upper back and shoulders forward; lower without shoulders touching ball and repeat.

Lunge with Biceps Curl

Targets biceps, glutes, quads, and hamstrings

• Stand with feet shoulder-width apart, dumbbells next to thighs with palms facing forward.
• Lunge forward with right foot, bending knees 90 degrees; keep right knee aligned over ankle.
• Push through right heel to stand up; as you come up, curl weights toward shoulders.
• Do all given reps on right leg; switch sides and repeat.

Lateral-to-Front Dumbbell Raise
Targets shoulders (front and sides)

• Stand with feet hip-width apart, holding dumbbells at sides. Keeping elbows slightly bent, raise arms out to sides to shoulder level.
• Keeping arms raised, bring weights in front of body, arms extended. Follow the same path to return arms back to sides, then lower to start position.

Dumbbell Fly on Ball
Targets chest and core

• Lie with head and shoulders supported on a stability ball, holding dumbbells above chest with palms facing each other.
• Keeping elbows slightly bent, lower arms out to sides.
• Contract chest to raise dumbbells back to start position and repeat.

Squat and Calf Raise
Targets glutes, quads, hamstrings, and calves

• Stand with feet shoulder-width apart, holding dumbbells at sides. Squat, bending knees 90 degrees and bringing quads parallel to ground; keep knees behind toes and weight over heels.

• Squeeze glutes and push through heels to stand up, then lift heels and stand on balls of feet. Lower and repeat.

Overhead Triceps Extension
Targets triceps and core

• Lie with head and shoulders supported on a stability ball, holding dumbbells vertically with ends pressed together, arms extended and on a slight diagonal.

• Bend elbows 90 degrees, lowering weights behind head; pause, then straighten arms and repeat.

Rear Leg Lift
Targets glutes and core

• Stand with both hands on a stability ball, shoulders aligned over wrists, legs extended behind you and abs pulled in.
• Lift left leg to hip height, squeezing glutes; lower.
• Repeat for given number of reps, then lift left leg to hip height and pulse up and down about 3 inches for another 15 reps; switch sides.

Oblique Ball Crunch
Targets obliques

• Lie with lower back supported on a stability ball.
• Place left hand behind head and extend right arm across body toward left leg.
• Crunch up, reaching right hand to outside of left knee.
• Lower and repeat for given number of reps; switch sides.

Article Courtesy of: http://blackdoctor.org/1457/the-pear-apple-banana-workout/

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PLANK

plank1What is the best ab exercise? What’s the best way to tone every angle of your stomach, including your obliques?

It’s called…a plank. What is a plank? Quite simply, it’s an isometric exercise for the abs (where you perform one action, holding still for the entire duration of the move). You may be learning the plank exercise for the first time or you may already use it regularly in your workouts. But guess what? Most trainers consider the plank to be one of the most effective abs exercises.

Not only does it strengthen and firm your abs, but also works all the core muscles — the back, hips, etc

Article courtesy of: http://blackdoctor.org/3494/the-best-ab-exercise/2/

Mason Jars Meals on the Go

chicken taco salad in a jarChicken Taco Salad

Prep Time: 6 min
Servings: 4

Ingredients

4 whole 12-ounce mason jars
2 whole chicken breasts (grilled or poached)
1 cup black beans (canned)
1 cup corn (canned)
1 cup tomatoes (diced)
1 cup romaine lettuce (chopped)
Dressing: Choose your own creamy, low fat dressing (2 tbps)

Directions

Assemble each mason jar in the following order:

  • First (bottom) layer: dressing
  • Second layer: 1/4 cup corn
  • Third layer: 1/4 cup black beans
  • Fourth layer: 1/4 cup diced tomatoes
  • Fifth layer: 1/2 cup chicken
  • Sixth (top) layer: 1/4 cup romaine lettuce

Recipe Courtesy of Blackdoctor.com

Waist Training Tips

waist training dangerWaist training has it’s benefits but like anything else you gotta know when and where to draw the line. Like those men who tend to go a little too hard in the gym or that friend who always seems to have a little too much to drink… if you’re the type to over indulge then waist training may not be for you.

As with anything else, when it comes to corset training if you listen to your body and take things slowly and progressively then you are at less of a risk of developing any serious issues. Some of the benefits include an improved posture and of course a smaller waist line. There are tons of garments out there to help you train your waist from waist cinchers to corsets, girdles and shapers. But in order for them to be beneficial you have to be dedicated and consistent. Many women give up before they even achieve any results… and the other half just don’t know when to stop. With that being said.. it AIN’T for everybody. I would say the most important thing about lacing or corseting is knowing when to take it off!

Boning is always angled to bring in the waist.  While bringing in the waist, corsets do make breathing difficult as they restrict the diaphragm, and make doing everyday chores incredibly different. You cannot bend over like you would without one on–it’s kind of like a skinny pregnant suit. They make life a little difficult but do wonders for your back, your shoulders and sometimes your self-esteem.

More tips:

  • Always wear something under your corset or it will begin to smell & wear out. Gross.
  • Lacing up without something under your corset will burn if with cord, laces cut. Uncomfortable.
  • Never pull it as tight as possible when you are starting out, as that can put you into shock or kill you. Be smart.
  • Do not eat for about half an hour before and after lacing up. Just a tip.
  • Educate yourself on corsets, because people like to question them. Be smart.
  • Brace yourself when you sneeze or cough. So serious.

Corsets are different from the norm and make everyday life a little complex, but I guarantee sex will never be the same.

Reference: Blackdoctor.org and http://fashion.lovelyish.com/2010/12/08/how-to-wear-a-corset-without-accidentally-killing-yourself/

 

Yoga

tia-yogaBesides being “in,” yoga is an incredibly beneficial activity for all ages and abilities. The health benefits of yoga are great, and many people are much happier as a result of their practice.

1.  Yoga training can help reduce muscle soreness after a strength workout

2. Yoga can improve posture

3. Yoga reduces back pain

4. Yoga improves balance, flexibility, and muscular strength

5. Yoga can help with depression

6. Yoga can give you better body awareness

Reference: Blackdoctor.org

Tuscan Bean Spinach Soup

tomato and spinachIngredients

• 29oz tomatoes, diced, with garlic & onion, canned, 2-14 1/2 ounce cans, undrained
• 14 1/2oz fat free reduced sodium chicken broth, 1-14 1/2 ounce can
• 2tsp sugar
• 2tsp dried basil, leaves
• 3/4tsp Worcestershire Sauce, low sodium
• 15oz unsalted canned navy beans, 1-15 ounce can rinsed and drained (or other small white beans)
• 3oz fresh baby spinach (or chopped spinach leaves, stems removed)
• 2tsp extra virgin olive oil

Directions

1. Combine tomatoes with juice, chicken broth, sugar, basil, and Worcestershire sauce in Dutch oven or large saucepan; bring to a boil over high heat. Reduce heat and simmer, uncovered, 10 minutes.
2. Stir in beans and spinach; cook 5 minutes longer or until spinach is tender.
3. Remove from heat; stir in oil just before serving

A Healthy Dessert

banana peanut butter chocolateGreat snack idea….It’s Friday trick your mind in thinking your eating something so fattening but you are really eating something so healthy..bananas, peanut butter, and frozen melted dark chocolate (for  antioxidants)