As I promised ladies (and gents! haha), here it is :)
Zumba Basic and Twenty Minute Express
Zumba Cardio Party
Zumba Sculpt and Tone
Zumba Live! Flat Abs
Favorite POP Pilates/Cardio Work Outs.
POP Pilates
Slimmer Inner Thighs & Runner’s Calves
Upper Body Workout - Arms, Chest, and Shoulders!
POP Cardio
Here are some of my favorite POP Pilates and Cardio work outs from Blogilates from YouTube. If you’re interested in toning your body or just any regular, up-beat exercises, try these out! (:
I am proud to say I have downloaded all of her videos. And yes, the Pop cardio too :)
- Limit your workouts to 30-40 minutes. Though the tendency of some people who really want to get a lot out of their workouts is to spend a lot of time at the gym, the truth is that after 30 or 40 minutes, the benefit isn’t as great. To go that long, you’d have to lower the intensity of the workout, and that means that you’re spending too much time working out. It’s better to work out at a higher intensity for a shorter amount of time.
- High-intensity workouts. If you’re just starting out with exercise, it’s best to take it slow. If you’re running or cycling, for example, build up your endurance for at least a month before you get into anything more intense. That means going at a rate where you can easily talk without being out of breath. However, once you have that base of endurance, step up the intensity to step up the effectiveness of the workout.
- Protein. Many people don’t pay enough attention to getting the protein their muscles need to rebuild. If you don’t, you are going to get very little out of your workout, as both cardio and strength workouts require protein for building muscles. I recommend either whey or soy protein shakes.
- Water. Be sure to hydrate throughout the day. It takes a couple of hours for your body to absorb the water, so you can’t just drink right before exercise. Make it a habit to drink water regularly throughout the day.
- Carbs. Although the low-carb craze might say otherwise, carbs are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy. If you do a shake, be sure to include carbs — or a banana is a great source of low fiber/high glycemic carbohydrates that you need for exercise.
- Shake before and after workout. It’s best to take a protein/carb shake just before your workout and then just after. Taking it before your workout increases the flow of amino acids to your muscles during training, giving them the building blocks they need. After the workout, the shake stimulates muscle growth. Also take a small protein/carb meal 60-90 minutes after a workout — a meal replacement bar would work fine.
- Slow lifting. Many people contract their muscles slowly and then release more quickly. But if you lift slowly in both directions, you are maximizing each move. Lift and lower to a 5-second count in each direction.
- Heavier weight. When you’re starting out, it’s best to start with lower weights so you can focus on good form. But once you’ve gotten your form down, it’s best to lift the heaviest weights you can lift while still keeping good form. Don’t sacrifice form for heavy weights — that is ineffective. But heavy weights, with good form, can give you better results in a shorter amount of time. Heavy weights are not just for those who want to bulk up — that’s a common misconception.
- One set, to failure. Instead of doing 2-3 sets, as many people do, maximize your effectiveness by doing just one, with heavy weights, until you can no longer keep the proper form. Lifting to “failure” doesn’t mean that you should lift the last few times with a wobbly or inefficient form.
- Compound exercises. Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone. Some great compound exercises include squats, deadlifts, good mornings, lunges, pushups, bench presses, military presses, rows, pullups, dips, and more.
- Balance lifting. Instead of having exercises where you’re sitting down or holding on to something or otherwise stabilized, it’s more effective to do them standing up, or on one leg, or on a Swiss exercise ball. These types of exercises force you to balance yourself while lifting, which brings your core muscles into play. This gives you a stronger overall body and allows you to lift more over time.
- Pick a cardio exercise you enjoy. It’s no fun to exercise if you hate it. And you won’t keep it up for very long. Pick something that’s fun — running, walking, swimming, biking, hiking, rowing, stairmaster, etc. After the initial phase when you’re getting used to exercise, you’ll start to have a blast and look forward to it.
- Mix it up. Don’t stick to the same workout routine for too long, or your body will adjust to the stress level and you won’t be getting an effective workout. For strength training, change your routine every few weeks. For cardio, it’s best to cross train rather than, say, to run every time.
- Good form. For strength training especially, and swimming, form is very important, but it’s also important for other types of exercise. If you’re strength training, start with lighter weights so you can work on your form. It’s good to have an experienced spotter or trainer who knows good form to help you for the first month or so. Never sacrifice form for heavier weight. For swimming, you’ll need to get a coach to teach you form.
- Hills. If you run or bike or walk for cardio, you’ll want to incorporate hills (after the first month or two of doing it at an easy pace on flat ground). These will make you stronger and make your limited workout time even more effective. Take them easy at first, but once you’re used to hills, you can get a good pace going. Either use a hilly route or do repeats on one hill.
- Circuits. One mistake that people make is to do multiple sets of the same exercise without rest between the sets. This doesn’t allow your muscles to recover and it’s a waste of your workout. But instead of doing a set, resting, and then doing your second set, it’s more effective to move on to multiple exercises in a circuit, so that you don’t rest between exercises but do rest each muscle group. This will give you a good cardio workout while you do your strength training.
How Adriana Lima Gets Her Body Runway Ready
She’s so pro! Haha. She just makes it all look so impressive.
- Add a squeeze of lemon or lime (or both).
- Fill a large jug with water, sliced fruit (try citrus, berries or melon) and ice; refrigerate overnight.
- Let pineapple chunks soak in water for at least two hours.
- Mash up blueberries or raspberries in the bottom of your glass, then add sparkling or still water.
- Pour in a splash of unsweetened cranberry juice.
- Make ice cubes out of no-sugar-added juice and add to sparkling or still water and cranberry juicewater.
- Tear up some fresh mint leaves and leave to steep in water before drinking.
- Add sliced cucumber for a refreshing zing.
- Freeze clementine slices and use as ice cubes.
- Flavor with Crystal Light (or other sugar-free mix such as Lipton’s Green Tea).
- Make half the glass sparkling water, half the glass still water; it’s not as gassy as sparkling alone.
- Crush some basil leaves, add to water and leave overnight.
- After boiling vegetables, such as carrots, reserve the water and chill overnight for a vitamin-packed blast of flavor.
- Add some artificial sweetener, like Splenda or Stevia, to give your drink pep without the calories.
- Add a few drops of rose water.
- Brew green or white tea, then chill.
- Add an herbal tea bag like passion fruit; heat with lemon.
- Add a splash of your favorite diet soda to plain seltzer water.
- Try no-cal Metromint water (in flavors like Peppermint, Spearmint, Cherry Mint and Chocolate Mint).
- Add a dash of Acai juice blend, like Sambazon.
Cleanse/Detox juices, smoothies, soups, meals, salads, and desserts:
- Baked Fish in an Indian Coriander Spice Broth
- Banana, Almond and Chocolate Ice Cream
- Carrot Curry
- Carrot, Ginger and Lime Juice
- Carrot Miso Salad Dressing
- Coconut Chutney
- Colorful Asian Slaw with Sweet Miso Dressing
- Cucumber, Lime and Mint Cooler
- Date with Fate Chia Chai Pudding
- Date with Fate Smoothie
- Everyday Detox Salad
- Fragrant Sri Lankan Rice
- Garlicky Kale with Toasted Coconut
- Ginger Carrot Soup
- Healthy Mint Chocolate Ice Cream
- Homemade Chocolate Chip Lärabar with Coconut
- Homemade Coconut Pecan Pie Lärabar
- Jamaican Rice and Peas
- Jicama Salad with Cilantro and Lime
- Marinated Zucchini Salad
- Mejadra- Lentils and Rice
- Natalia’s Green Lemonade
- Nepali Potatoes and Asparagus
- Nepali Sesame Cabbage
- Peach Ginger Smoothie
- Raw Zucchini Noodles with Sun-Dried Tomato Pesto
- Red Date and Walnut Sticky Rice
- Roasted Ratatouille
- Spinach and Goat Cheese Rolled Omelet
- Thai Vegetable Soup
- Tomato and Watermelon Salad
- Tropical Green Smoothie
- Watermelon, Ginger and Lime Juice
It’s easy to be hard on yourself. But when you tell yourself negative things a lot, you can start to believe they are true. Chances are they’re lies you tell yourself. Before you turn to unhealthy habits to feel better, give those lies the boot! Here are some common lies and how to cope.
Lie #1: I’m not attractive. Try: Doing a reality check. Feel bad because of how perfect models and stars look? Remember, it’s not real. Stylists and airbrushing help them look that way. Next, look at yourself. Find specific features that you like. Maybe you have great eyes or an incredible smile. Focus on the positives. Positive Self-Talk Think about something positive when you’re feeling bad. If you do this long enough, you can change your brain for the better. Here’s how to do it. Step 1: Realize when you put yourself down. Step 2: Actively say a positive message to yourself instead. Step 3: Repeat.
Lie #2: I’m fat. Try: Questioning your belief. First, there’s more to you than how you look. Plus, we often believe negative thoughts without any proof. Worried you’re overweight? Make an appointment with your doctor. You could also use a teen BMI (body mass index) calculator to get a better idea of where you stand. If your doctor let’s you know you’re in the overweight range, work together. You can come up with a plan to get healthier and feel better.
Lie #3: I’m bad at sports. Try: Shifting your focus. Feeling less than athletic? To get better — practice working on your skills or strength. In the meantime, focus on what you like about sports. Maybe you like your teammates or being outside. Being active is also a great way to burn off stress.
Lie #4: I’m not smart. Try: Figuring out what you can control. Nobody’s good at everything but you can get smarter. Ask yourself — “Have I gone to my teacher or parents for help?” When things are tough, think about your past successes for inspiration. What are some challenges you and your friends or family members have overcome?
Lie #5: I don’t have any friends. Try: Checking your perspective. Don’t measure your friends by how many you have on Facebook. It’s about having good friends. Feeling lonely? Join clubs or teams, volunteer, or take classes to find some friends. Having something in common can help you have an instant bond with people.
Lie #6: I’m too short or too tall. Try: Letting go. Height isn’t something you can control. Wishing you’d grow taller? Or that you didn’t stand out so much? The answer is the same — stand up straight. Good posture makes everyone look confident and better. Then, to keep the confidence going strong, tell yourself something good — like how kind or funny you are.
Practice Makes Perfect - Saying to yourself that you’re pretty or smart just once won’t work. You believe negative thoughts because you hear them over and over. It’s going to take some work and time to replace them but it is doable.
Help From Your Friends - Don’t suffer in silence when you’re having a hard time. Talk to a parent, coach, or counselor — especially if you’ve been feeling bad for more than a couple of weeks. For a boost when you’re just feeling blah, hang out with friends. They can help you remember your best qualities and feel better. - WebMD
