The New Rules of Lifting for Women

To end our blog series I wanted to share with all of you a very beneficial book on lifting for women. This publication starts by taking a somewhat brutal approach to what women have been doing wrong in the gym and explains why they should be lifting more and heavier weights. Also included is a diet plan and workout plan that lasts roughly 6 months to complete. I found the book to be very inspiring and a great motivator to get to the gym and start lifting. Below I posted a link to Meals and Miles, another fitness blog that gives a more in-depth review of the book, as well as a link to purchase the publication. Enjoy!

http://mealsandmiles.com/2011/05/24/review-the-new-rules-of-lifting-for-women/

http://astore.amazon.com/meaandmil-20/detail/1583333398

Goals

This article talks about how important it is to be true to yourself and set realistic fitness goals. It is important to understand that being healthy and staying healthy are long-term changes that you must be willing to make.
http://www.active.com/fitness/articles/6-tips-to-reach-your-fitness-goals

Nutrition

While we've chosen to stay away from posting about different diets, it is still very important to talk a bit about nutrition. It is a common misconception that not eating before or after a workout is the fastest way to gain muscle and see improvement. This couldn't be more wrong. Here is a list of 50 small snacks that are good for both pre and post workouts. These food items will help your body regain some of the protein lost during the workout or will help to fuel your workout and ultimately given you better results.

http://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

Crossfit

For those of you who may be interested in adding strength training to your daily workout, check out this article about Crossfit. The high intensity workouts keep you in shape while the strength training allows for you to build muscle and become stronger.

http://www.fitbie.com/get-fit/benefits-crossfit

Races

We've previously discussed how to train for different types of races or if you just want to start running in general. A fantastic way to jump start your training and to get into the habit of incorporating a run into your daily routine is to participate in a race; whether it be a 5k or a marathon. In addition to becoming more fit and active most local races also work to benefit charities. Below is a link to several of the different races be held throughout the Central Illinois area. These are all affordable options that will allow you to make new friends, workout, and help support a great cause!!

 Fat at the Finish Central Illinois Race Calendar

Streaching Guidelines

We have already explained why streaching is such an important part of your every day routine, now we would like to educate you on the different types of streaching you can practice. This article will explain four different types of stretches and when it is most appropriate to practice them.Http://www.montgomeryadvertiser.com/story/life/2015/03/16/stretch-improve-health-overall-performance/24875319/

Training for Runners

As many of you know, as the weather finally starts to warm up again, it is also time for race season to start! Whether you're an experienced distance runner training for a half marathon or just starting to train for your first 5k there are several different exercises that can be beneficial for you. Below is an article found on Runner's World highlighting several different 5k training plans. We have also posted a video from YouTube showing some of the cross-training exercises that will be the most beneficial to your run. Please take a minute to watch and enjoy!

http://www.runnersworld.com/training/5k-training-plans

Lifting

Many women think that weight lifting will make them bulky and that it is only meant for men. These are both false assumptions. Check out this great article about the benefits that women get from lifting weights! Strong is the new sexy!

http://www.thespectrum.com/story/life/family/2015/02/23/women-turn-weightlifting-muscle-tone-energy/23904271/

Breathing During Exercise

One thing many people don't think about when they exercise is the way that they breathe. Though this may seem like a minor thing it can actually have a huge impact on the quality of your work out! Here's a couple of articles from Women's Health and Greatist that demonstrate the way that you should breathe during different workouts. Hope you enjoy!

http://www.womenshealthmag.com/fitness/breathing-techniques

http://greatist.com/fitness/how-breathe-every-type-exercise

Stretching

Check out this interesting article on stretching. It may make you rethink about the impact and importance it has in your daily life.
http://www.bu.edu/today/2015/stretch-before-exercise-not-so-fast/