Pregnancy III trimester workout

December 2, 2014 in Uncategorized

To complete this workout you will need set of dumbbells, ball or chair and exercising matt.
To start and warm up, simply walk for about 2 minutes.

Side stretch

side stretch

Arm Circles

arm circles

Twists

twists

Open Squat

  • Legs shoulder-width, with toes slightly pointed out, maintain straight back.
  • Bent your knees, sit back with your hips and inhale as you perform.
  • Straighten the legs and go to the starting position exhale.

open squat

Side squat

  • Stand with your feet apart, knees soft.
  • Sit to one side, keep the weight on your heels as you sit. Knee over your toe.
  • Perform all of the repetitions with one leg first and then the other one.

side squat 1side squat 2

Lunge and kick

  • Upper body straight, shoulders back and relaxed, chin up.
  • Lower you hips until both knees are bent at about 90 degree angle. Front knee is directly above your ankle.
  • Engage your core and lift you back leg up as you kick.
  • Perform all of the repetitions with one leg first and then the other one.

LUNGE 1LUNGE 2

Front dumbbell rise

  • Pick a couple of dumbbells and stand (or sit) with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs.
  • Lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  • As you inhale, lower the dumbbells back down slowly to the starting position.
  • Perform also this exercise by alternating hands, meaning doing one repetition with the right arm, and then one with the left, back to the right, etc.

dumbbell rise 2dumbbell rise 1

 

 

 

 

 

 

 

 

 

 

 

 

 

dumbbell rise 3

Bicep curl + shoulder pres

  • Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
  • Raise the dumbbells to shoulder height, make sure to rotate your wrists so that the palms of your hands are facing forward exhale and push the dumbbells upward until they touch at the top.
  • Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.

bicep curl ans sp 1bicep curl + sp 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Flexor dumbbell curls

  • Let your arms hang down on your sides, with the elbows in, and turn the palms of your hands forward with the thumbs pointing away from the body. You will keep this hand position throughout the movement as there should not be any twisting of the hands as they come up. This will be your starting position.
  • Curl up the two dumbbells at the same time until your biceps are fully contracted and exhale. Do not swing the arms or use momentum. Keep a controlled motion at all times. Hold the contracted position for a second at the top.
  • As you inhale, slowly go back to the starting position.

side bicep

Standing Bent-Over One-Arm Dumbbell Triceps Extension

  • With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
  • The arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight.
  • Keeping you arm stationary, use the triceps to kick the weight back as you exhale until the forearm is parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  • Switch arms and repeat the exercise.

kick back 1kick back 2

Dumbbell One-Arm Triceps Extension

    • Grab a dumbbell and either sit on the ball or stand up straight.
    • Clean the dumbbell up to bring it to shoulder height and then extend the arm over your head so that the whole arm is perpendicular to the floor and next to your head. The dumbbell should be on top of you. The other hand can be kept fully extended to the side, by the waist. Rotate the wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.
    • Slowly lower the dumbbell behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.
    • Return to the starting position by flexing your triceps as you breathe out, only the forearm moves. The upper arm should remain at all times stationary next to your head.
    • Repeat for the recommended amount of repetitions and switch arms.

tricep extension 1tricep extension 2

Palm Tree

Legs shoulder-width, knees are soft, lean forward activate your core and go into the palm tree. Relax your neck and keep your head down. Alternate arms rise x 20 each.

palm tree 1palm tree 2

Lying side leg rises

  • Lying on your side on a mat, have one arm bent and resting underneath your head. Your other arm should be in front of your body palm facing down on the mat. Top leg should be straight, bottom leg soft touching the mat.
  • Rise the top leg up to 45 degree angle, lower it down. The top leg in the air not touching the bottom leg.

leg rise

Glute kickback

    • Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you, in order to get into a kneeling push-up position but with the arms spaced at shoulder width. The bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
    • As you exhale, lift up your leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second.
    • Go back to the initial position and repeat x20, perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.

glute kick

ABS

Toes up, space between your knees, sit tall, palms crossed on your shoulders. Neck relaxed sit down and go up. Keep short range of motion.

ABS

Give Your Diet A Healthy Boost

December 4, 2013 in Uncategorized

Give Your Diet A Healthy Boost

There are 10 health foods that will always give your diet a boost. Each of these foods can help you eat right and they all meet a few of the following criteria for healthy food:

Some of these top 10 foods are a sufficient source of vitamins, minerals, fiber and many other nutrients.

A high concentration of beta carotene as well as Vitamin A and Vitamin E are found in these foods.

The risk of health conditions such as heart disease is reduced.

A low amount of calorie density in the foods which allows you to eat more while consuming fewer calories.

The ready availability of healthy foods.

The 10 foods that give your diet the best boost are:

Almonds

Apples

Blueberries

Broccoli

Red Beans

Salmon

Spinach

Sweet Potatoes

Wheat Germ

Kale

 

Almonds are a nut shaped like a tear that contain many nutrients such as calcium, riboflavin, iron, fiber and magnesium.

serving size 1/4 cup (30g)

Potassium 6%, Dietary Fiber 4g, Sugars 1g, Protein 6g, Calcium 8%, Iron 8%, Copper 15%, Vitamin E 25%, Riboflavin 15%, Phosphorus 15%, Manganese 40%, Magnesium 20%

almond diet

 

A single serving of almonds are the type of nut with the most calcium. It takes one serving of almonds for you to get close to 25% of the total RDA for vitamin E. Almonds are good for your heart because their fat is monounsaturated. This is a healthy type of fat that can lower your blood cholesterol level.

In order to get a decent amount of fiber in your diet you can eat apples.

1 meddium apple (180g)

Potassium 5%, Dietary Fiber 4.4g, Vitamin A 2%, Vitamin C 15%, Vitamin B6 5%,

apple diet

They contain soluble fiber that can lead to lower glucose levels as well as blood cholesterol. You should also eat apples in order to get Vitamin C into your diet because it keeps your blood cells strong and helps you absorb iron and strengthen your blood veins.

Eating blueberries can help you prevent chronic diseases like diabetes, heart disease and certain forms of cancer. You could even age healthier if you eat blueberries.

1 cup (148g)

Potassium 3%, Dietary Fiber 3.6g,  Vitamin C 24%, Vitamin B-6 5%, Magnesium 3%

blueberries

 

Broccoli is a great source for Vitamin C and phytonutrients. Eating broccoli can also help you keep your eyes healthy and your vision sharp.

Serving 150g

Potassium 14%, Dietary Fiber 3.8g, Protein 4.4g, Vitamin A18%, Vitamin C 220%, Vitamin B-6 15%, Calcium 7%, Iron 7%, Magnesium 8%.

broccoli

Red Beans give you potassium, iron and phosphorous. You will also get dietary protein from these beans.

1 cup (180g)

Potassium 70%, Dietary Fiber 100%, (25g), Protein 39g, Vitamin B-6 36%, Calcium 12%, Iron 55%, Magnesium 60%.

red bean

 

 

Eating salmon can help prevent heart attacks because it promotes a healthy heart.

Amount 200g

Potassium 20%, Protein 40g, Vitamin C 12%, Vitamin B-6 65%, Vitamin B-12 105%, Iron 3%,  Magnesium 14%.

salmon nutrition

If you are looking for more Vitamin C and A, you want to each spinach.

1 cup (30g)

Vitamin A 56%, Vitamin C 14%, Vitamin B-6 6%, Calcium 4%, Iron 4%, Magnesium 6%.

spinach

Sweet potatoes are an excellent source of fiber and Vitamin A!!!

Amount 130g

Potassium 12%, Dietary Fiber 16 %, Protein 2.1g, Vitamin A 300%, Vitamin C 6%, Vitamin B-6 15%, Calcium 4%, Iron 4%, Magnesium 8%,

sweet potatoes

Wheat germ gives you more protein and iron.

Serving 115 g

Dietary Fiber 61%, Protein 27g, Calcium 4%, Iron 40%.

wheat germ

To lower your cholesterol and lower the risk of cancer, Kale is your best food choice.

1 cup chopped (65g)

Potassium 9%, Protein 3g, Vitamin A 135%, Vitamin C 130%, Vitamin B-6 12%, Calcium 10%, Iron 5 %, Magnesium 8%

kale

Sculpt your arms with an exercise band

August 8, 2013 in Uncategorized

1. SIDE SHOULDER RAISE

Stand with your feet shoulder-width, knees soft. Place band under your feet. Raise the band to your sides, to shoulders level, palms facing down. Do to 12-15 reps. in 3 rows.

sexy arms fitness

2. SINGLE – SIDE SHOULDER RAISE

Raise only one shoulder. Knees slightly bent, belly in, palm facing donw. Swith shoulders. Do 12-15 reps. on each side, 3 rows.

sculpt arms miami beach

3. DOUBLE SHOULDER RAISE

Back straight, feet shoulder-width. Raise band straight up to shoulders level. Keep your elbows slightly bent. Do 12-15 reps. in 3 rows.

miami beach shoulders workout

4. SINGLE SHOULDER RAISE

Palm facing down. Raise one shoulder up, keep the band in fornt of your body. Do 12-15 reps. on each shoulder in 3 rows.

fitness miami beach

5. SIDE SHOULDER RAISE – PALMS FACING UP

Your feet shoulder-width, band under your feet. Grab the band undergrip. Raise your shoulders up to the sides. Slowy return to the starting position. Keep your palms facing up. Do 12-15 reps. in 3 rows.

miami fitness arms routine

6. SEATED ROW – EXERCISE BAND

Sit on the mat with your legs straight, feet hips-width. Wrap the resistance band around your feet. Sit straight, tommy in. Tuck your elbows close to your sides as you pull the band to each side of your torso, squezzing your shoulder blades together. Slowly return to starting position. Do 12-15 reps in 3 rows.

surfside body training

7. REVERSE FLY – RESISTANCE BAND

Sit on the mat, belly in back perfectly straight. Thumbs up, rise your shoulders to the sides and pull them back, squezzing your shoulder blades together. Neck and shoulders relaxed. Keep your core strong. Shoulders are in the fly movement. Do 12-15 reps in 3 rows

shoulder training miami beach

For more information about personal training in Sunny Isles Beach please contact me directly at 786-4198161.

 

Flat ABS Pilates Routine

July 9, 2013 in Uncategorized

Modified hundred

Lie on your back, legs up, knees in one line with your feet, bent at 90 degrees. Slowly lift your head and shoulders off mat, arms on the shoulder level, palms facing down (as shown on the picture). Deep inhale as you pump shortly arms up and down five times, then exhale and pump five more times. Repeat 10 times, 100 short, quick pumps.

pilates workout

Roll-up

Lie on your back, keep your legs together, point your feet, arms towards to sky, palms pointed. Inhale, then squeeze abs and with an exhale slowly roll your back up,  vertebra by vertebra (see the picture) until seated, Inhale and slowly exhale as you roll your back down to start. Repeat 12 times.

pilates abs

Single-leg stretch

Lie on your back. In slow motion lift head and shoulders off mat. Pull your right knee close to your chest, keep a palm on each side of right shin. Raise extended left leg at a 45-degree angle, point your toes, abs active (as shown on the picture). Inhale and with an exhale switch your legs. Now bring your left knee into chest, palms on left shin, right leg extended and out. Switch legs 24 times.

single leg stretch

Double-leg stretch

Lie on your back, raise your legs. To begin an exercise bent the knees at 90 degrees, point your toes. In a slow motion lift head off mat and place shoulders on outside of knees, arms and palms in one line. Inhale, kick arms and legs out, keep your feet together, ears between your arms (as shown on the picture). Exhale and again bend your knees and bring your arms on outside of knees, to return to start. Repeat 12 times.

double leg stretch

Rolling like a ball

Sit on your tailbone, knees bent, close to your chest, arms wrapped around legs, head slightly down, heels up, toes pointed down. Keep your toes off the matt and find the balance on tailbone, heels toward to butt (look at the picture). Inhale while you roll back. Do it in slow motion until shoulder blades will touch mat. Exhale, don’t use momentum, engage your abs to roll up, work on your balance while keeping feet from touching mat. Repeat 12 times.

pilates routine

One-leg teaser

Lie on your back with knees bent, feet flat on the mat, arms extended to sky, palms facing each other. Extend right leg in line with right thigh, point your toes. Inhale, then with an exhale slowly roll up, abs are strong, reach toward your ankle (see the picture). Inhale, and with an exhale roll down, vertebra by vertebra, arms extended to sky again. Repeat 10 times on each leg.

one-leg teaser