Posts Tagged ‘female fitness’
Many people are aware that squats can give you great glutes, wonderful toned legs, and an overall more beautiful physique. What most people don’t know is that squatting with inappropriate form can compromise your knees and back, making you prone to injuries. In my famous “Hundreds Workout,” squats are one of the main components. However, I would also like to share with people that they are not only important, but that it’s important to use proper form and technique. In addition, did you know that proper form can also help you get more toned abs? Read on…
There are five rules for the movement before, during and in completion of a proper squat.
- The proper squat is done while pressing through the heels (“toes up” is a good rule of thumb for beginners to associate the feeling of pressing all their weight through the heels).
- “Core Tight” before you start, after you start, all through the movement, and when you complete the set movement and are replacing the weight on the bar. Tightening the core is the foundation for this movement’s safety, because it reinforces all the mechanics in the body, as the core itself is the foundation (or it should be, anyhow, but most people don’t use their core, which is why they have back problems).
- “Chest up/Shoulders back” as you move! The proper squat starts with the core tight, torso tall, chest up, and shoulders back for proper form PRIOR TO BEGINNING THE MOVEMENT, and continuously through the movement.
- Make sure that your knees are not bent and leaned forward so much that your knees are NOT extended beyond parallel to your toes. A 90-degree angle, a right angle in other words, should be your target for your leg movement, dropping your butt back as you drop into the squat, with a goal of keeping your chest as high as possible.
- Inhale through your nose as you drop down into the squat and exhale through your mouth as you “explode up” out of the lowest point (the seated position) of the squat, returning to the standing up tall position.
The best way to begin learning proper form on most standing leg exercises is on the smith machine, which is a weight training machine that imitates a squat rack and a barbell, with the support that is needed to keep us from falling or putting undue stress on the joints. Remember to keep the core tight, chest up, shoulders back, as this combination supports the back. The smith machine is a very effective way to learn proper form of squats for beginners. Once you have learned the proper squat technique, it’s best to start off with very light weight (or even no weight at all), as you move forward by performing your own proper squat on the squat bar, free-weight style. It’s always great to have an experienced trainer or workout partner with you when you perform these exercises, so that they can be available to check your form, and support through spotting if necessary.
I have always struggled with keeping my legs and glutes firm, so I hope this article will help anyone out there with the same issues. Great tips are also available at siouxcountry.com for these and other great exercises. Be on the lookout- Workout videos will be returning to nitasworld.com! Meantime, you will see that I’ve linked this article to two other sites that share exercise videos for men & women. Be aware that there is always support available through chat threads online. You are never alone on the journey of fitness.
Be well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
A lot of people have asked me over the years how to get “legs of steel.” The fact is NOTHING will shred your legs up like doing these three things:
- eating lean (85% of the results you get in the gym come from your food intake- i.e., “diet”)
- combined with weight training for maximum output (going to failure, whether its with a moderate weight- not super light, or a heavy weight for sets of even 8, as long as you are going until you cannot do even one more full rep)
- sprinting (HIIT-high intensity interval training- see my other blog for detailed explanations of HIIT by clicking here)
First, you can learn more about lean eating, sprinting and weight training by researching on the internet, or checking out the dieting tips category in the nitasworld.com blog (click here). Of course, we talk a lot about clean eating and sprinting both in my book FIT FOR COMBAT with Nita Marquez, so ordering a copy for yourself to have on hand is not a bad idea for reference’s sake. It may be helpful for those of you who like hardcopy materials to scribble notes onto.
For the purposes of this article, we are talking about the hundreds workout, as I vowed to share my secret to keeping conditioned legs and glutes via spelling out the hundreds workout. My famous Hundreds workout is what works best for me in maximizing the effects of my leg workouts during all my year-round weight training regimens. It’s called the Hundreds Workout (you’ll understand why shortly- read on) and I do it once every week, in addition to my regular leg weight workouts. So, that amounts to two workouts for my legs alone on weights each week. If you’re a beginner, perhaps you should do the Hundreds Workout every other week, in addition to your regular weight training routine for legs. *Remember, the Hundreds Workout is a CONDITIONING WORKOUT- It is not intended to grow, develop, or reduce leg size. It is meant to condition the detail, for a more sculpted look of your legs that you can’t get through cardio or basic weight training for maximum output.
*Nita Marquez Hundreds Workout:
25 Leg Extensions x 4
25 Leg Curls x 4
25 Hip Abductors x 4
25 Hip Adductors x 4
25 Squats x 4
25 Calf Raises x 4
Do a moderate weight that you don’t have to reduce throughout the workout, so that you can complete the whole set without a “drop-set” style of training. Yet you want it to be heavy enough so that you can still feel it burning excessively by the 15th rep, making it difficult to finish the last ten reps of each set.
That’s it. By the time you’re done with my Hundreds Workout, you should feel exhausted, and ready to hit the jacuzzi, which won’t be a bad idea. The hot water and jets can be helpful to loosen up the muscles after this massive thrashing & conditioning workout you’ve just done. Always remember to have a fast-assimilating protein after your workout! If you’re unsure of what to buy, check out the store here to see some protein shakes I recommend. Of course you can always research online, too, checking out blogs & threads at siouxcountry.com.
Best of luck leaning out those legs, friends & fit moms! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
I will be 40 May 30 of this year. Ecstatic as I am (and I truly am excited, because all the women in my life tell me that the 40′s are the best years!), somehow, my body’s signs have been in disagreement. My moods have been swinging, patience has been shorter, sleep patterns have changed drastically (I can’t help but wake up at 3 or 4 am, like clockwork!), and energy has been doing a roller coaster number for the past year.
Maintaining my physique has actually been the least of my concerns. In fact, aside from having three awesome kids, nearing age 40, I have found that continuing to workout has been my main grounding factor, as well as the only thing that has given me more energy throughout the days. Eating better has definitely gotten easier with age, as I do believe that I am kind of “over it” with the “temptation” factor of food. These days, I eat to live and instead of living to eat. I experience and appreciate each day’s moments and accomplishments in order to “indulge.” Therefore, my indulgences are seldom beset in food, because I have children, a career, and I still continue to dream and do all that I can to build great things in my life, both for my family and for just myself.
As I said, nearing the age of 40, I have noticed a decrease in mood stability, and I am usually a vibrant and happy person. As well, my energy levels have begun to bounce extremely, making it less difficult to stay excited. I started doing some research and I found out from a counselor friend who is 48 years old and gorgeous, that she herself had experienced similar things at about age 42, so she started taking a supplement call Sam-E. I looked into it more, and yes, in fact as we near the aging of the 40′s, our bodies do slow down on the manufacturing of this amino acid derivative. Also, of course, I know that B-12, and all B-vitamins are a huge component in energy levels. I have my own multi-vitamin formula that includes a beneficial B-complex blend, but I also increased my dosage of the B’s, specifically of the B-12 and B-3 vitamins. I have a great liquid dropper of the B-12 made by NOW and I also got some additional capsules of Niacin (B-3), which help with circulation, energy, and seemingly for me, metabolism. Doses of niacin should be researched considerably prior to intake, so as to avoid some possible side affects.
With the three in combination with my usual daily intake of supplements like Fish or Krill Oils, multi-vitamins, glutamine, and Echinacea/Vitamin-C combination, I have enjoyed the benefits of taking Sam-E, and additional B-vitamins. I started by taking the Sam-E at the 200mg dosage daily and one B-12 dropperful with a Niacin capsule. I have already noticed a change in energy and moods. In addition, I should tell you that I cut out coffee about three days prior to doing this new supplementation combination regimen. It’s been helpful, tremendously! I have a lot more patience on the road (and in Los Angeles, that is difficult), I am less snappy with people, and I am getting a different, better type of rest now that I am back to maximizing the day’s hours. I did not add in any melatonine or sleep aids at any point because I wanted to see the change in my patterns simply by adding the Sam-E/B-Vitamin combo. It’s fabulous!
I recommend you do your own research, and start out with the lowest dosages (while removing caffeine pills or coffee for the first week, for the purposes of accurate energy measurement) of Sam-E and B-Vitamins 3 & 12. Increase as needed, and pay attention to your body. The age of beauty, inside and out, is definitely 40, and I am truly looking forward to it. If you’re not, then feel free to search out natural ways of maximizing what you have in you to offer not only to yourself and your family, but also what you are destined to bestow on the world with your wonderful energy! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
Looking to get fit? Looking to live leaner and look better? Looking to get more energy? How many of you believe that you have to cut out bread in order to look better? Guess what. Your health can still benefit from bread, even in today’s society of junk food, processed food, and fast food. Well, which really works for you when it comes to bread? There are three choices you are left to when trying to live a fitness lifestyle, which DOES require that you watch the types of foods you consume. Which of the following sounds best? These are your bread consumption alternatives:
- Eat a full-fledged no-bread diet for the rest of your life
- Eat “bad” bread and get unhealthy from it
- Or finally, make better choices in bread so you can KEEP BREAD as a part of your food regimen, and still chow down on a sandwich now and then.
I elect choice number 3! I’m not really a big bread eater, to be honest, but the realities are that anyone likes a piece of toast or a sandwich from time to time, if not every day. Most parents who send their kids to school use sandwiches as the staple part of their children’s lunches. I make colorful salads with free-range/organic-fed chicken along with fruits and veggies for my children, but sometimes, they like to have a wild-caught tuna sandwich or a good old fashioned PB&J (with organic natural PB & J, of course).
Whether it’s a lean meat, tuna, or vegan sandwich, the type of bread will constitute the “healthy” in that “nutritious sandwich,” so there are a list of important factors to consider when selecting breads for your healthy living choices. There are basically four types of breads. Those four breads will impact all the considerable factors you want to know about if you want to keep bread in your daily diet. The health factors to consider when you are eating anything really, especially bread, are:
- glycemic index (how the carbohydrates in the food impact your blood sugar levels- especially important for diabetics)
- fat content (especially consider the amount of saturated fats, as this can affect weight, heart condition, cholesterol)
- toxic or artificial ingredients (look out for toxic additives, corn syrup, hydrogenated oils, and preservatives)
- vitamin and nutrient content
- fiber content
- caloric content (important consideration for those trying to lose weight- but this is the LEAST of your concerns)
Here are the four breads you have to choose from at all times, and these notes will help you consider what is genuinely going to be best for you, considering the factors above:
Enriched Flour (Wheat or otherwise) Wheat Bread- A processed flour which is so processed that it has been horribly stripped of it’s most nourishing nutrients and vitamins, thus requiring an “enriching” process whereby nutrients and vitamins have been added back in. This bread is generally very unhealthy, because you never know what chemicals were used in the processing of those grains. Such processes include the use of bleach in an effort to strip, clean, and break down the grains into flour, not different than making white bread. High glycemic, toxic, chemically enhanced, and usually contains corn syrup to enhance taste and may contain hydrogenated oils.
Sprouted Grain Bread- Grains that are soaked in water until they have sprouted and can then maintain their vitamins, nutrient, and nutritional property (protein) value. The sprouted grains are crushed and used to make bread. Higher and more natural source of nutrition, fiber, and protein. Sprouted grain breads are much lower on the glycemic index than all other breads, thus making this a very healthy bread for diabetics, weight-loss candidates, and those looking for a healthy alternative for their delightful sandwiches without the fat storage that results from eating most breads on a daily basis.
Whole Grain Bread- Also a decent alternative to enriched or white breads, whole grain breads are delicious, tend to be more natural, and can be appreciated for their lack of processing. Although they are higher on the glycemic index, they tend to be more whole and natural, excluding junk ingredients like corn syrup and hydrogenated oils- the worst contents outside of the bleach used to break down processed grains. You can get these breads with high fiber and high protein content, if you are really on the lookout, and it is cheaper than sprouted grain bread, but not as cheap at the lame alternatives like enriched or white.
White Bread- Do I really need to go into why this is the WORST POSSIBLE BREAD TO CONSUME- EVER! It’s white because it’s bleached! Gross! The grains that comprise these breads are so processed and stripped and, again, bleached, that they are not even grains by the time they go into your body. They are loaded with corn syrups, sugars, hydrogenation, and more garbage. Just read the ingredients, and look up the processes for yourself. They are simply a taste-bud stimulating chemical, void of any nutritional value whatsoever.
My favorite of all breads is the famous Ezekiel Bread. I love this stuff! Low GI (Glycemic Index), high in protein, high in nutrition, dense and grainy texture, with easy to digest and assimilate proteins, vitamins, nutrients, and naturally occurring amino acids. Another new one I’ve found is Dave’s Killer Bread. USDA Organic Dave’s Bread is delicious, my kids absolutely love it, and we can count on integrity and protein and low glycemic index. These three things are especially important for my household because my son has no pancreas, and is consequently diabetic. Protein and GI are important for diabetics. I myself, like to stay looking and feeling fit, and staying lean and energetic, so these breads in limited amounts (maybe once or twice a week) work best for me also. Finally, I also am itching to try this new Paleo Bread. This stuff is all natural, low glycemic, high protein, and they even have a low-carb version!
So, keep your bread. Eat toast! Eat sandwiches! Enjoy your grains in a healthy way. Let me know your results here at nitasworld.
Be well, Be You, BE PHENOMENAL!
-Nita Lee Marquez
I have been in the fitness industry since 1998, and in that time, I have taken baby steps at some points, and leaped strides in others. Knowing that I grew up with weight struggles and many addictive behaviors, many people have asked me what has been most difficult for me to change in living more fit over the years. To that, I always say that the food has been the biggest challenge to overcome, but overcome it, I have! If I can change from a processed and fast food lifestyle to living fit with my three beautiful children, I know anyone is capable of it.
There are steps, not always big steps, that can create big change. Here are some great tips for a quick change in both your physical appearance as well as your energy levels:
1) Drink at least a gallon of water daily
You don’t have to drink it all at once! Just carry around a liter bottle and drink & refill it 4 times, and that will be an easier way to manage your intake.
Start with 1-2 liters daily, and gradually increase from there. Trust me, you will crave more, the more you drink, if you drink water in these amounts consistently.
The more water you drink, the more you will pee, most definitely, but you will flush out toxic build-up, thereby increasing your energy levels!
2) Pull the high-sodium foods
Traditionally known amongst fitness experts and nutritionists, we say that one “cheat” day per week makes sense. You won’t cause much damage that one day, and eventually, you may not even want as much “junk” on your cheat day as you have starting out.
High sodium foods include:
- canned foods (unless noted as “no salt added” – even the “low-sodium” soups and canned foods still have a lot of sodium if you’re someone who is trying to manage their weight or blood pressure).
- processed foods, like frozen tv dinners, burritos, pizzas, even Weight Watchers and Jenny Craig and Nutri-System have TONS of sodium in their meal packets and frozen meals.
- packaged foods, like anything out of a bag or a box, tends to have a higher than desired sodium content.
- jarred foods, like pickles, salsas or anything else that is out of the jar, ready-to-eat
- condiments & sauces, like ketchup, bbq sauces, dressings, even mayonnaise has a lot of sodium most of the time!
- dairy, like milk, yogurt, some ice creams, butter, fake butter
I’m certainly not saying that you should completely cut these foods out of your diet, but if you are trying to manage weight or blood pressure, most often some of the excess weight can be dropped by pulling sodium and drinking more water. This is due to the fact that the first 8-20 pounds of weightloss on everyone tends to be water weight, and if you can just cut back on these foods that cause the water-retention, while drinking more water, you can usually lose that water weight quickly. The less junk you eat with sodium, the less water you’ll hold, and the less water you hold, the less lethargic you will feel.
These foods are simply something that you can, in baby steps, begin to cut back on and eventually eliminate, and the water is simply a rule of thumb that you can work up to, from the suggested 1-2 liters daily. The health tips can remedy blood pressure issues, weight management challenges, energy levels, skincare issues, and bloated stomachs. Try it, and feel free to post to this blog or email me at nitasworld.com.
That’s my tip for today! Remember to Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
There’s been a lot of talk about something called The Ultimate Body Applicator, also known as a body wrap. Made by It Works Global. You may have seen the ads for them. They might go something like this, “Firm, tighten, and tone in as little as 45 minutes!” “Lose weight immediately!” “Get your sexy back!”
I’ve done a lot of research on them and I’ve tried and tested them and I’m hoping to answer a lot of questions that people have, such as: Do they really work? How do they work? Is it a scam? Will I really loose inches in only 45 minutes? How long does the weight stay off? Is it just water weight? How many inches will I lose? How often do I need to wrap?
I’m going to start by saying that in my experience the wrap does in fact work and is not a scam. I’m a mother of three and I’m very active and healthy, and I try to live and lead a healthy lifestyle. It’s taken me almost 2 years to get back to my pre baby weight. I was very disappointed when I noticed the more weight I lost the looser my skin got. It started to sag and would hang over my tighter jeans. I was extremely uncomfortable with it to the point that I was thinking of getting a tummy tuck and cutting off what was left. My cousin had a good experience with a wrap, and I was so excited to try one. My first wrap I only lost .5 inches, but I saw tightening and toning immediately. That was it for me. I was sold. I am so glad to have found the Ultimate Body Applicator. It kept me from having to spend a fortune, and having to get cut open by a doctor. I have lost a total of 5 inches, which may not seem like much, but it sure has been a confidence booster for me. I feel much better about myself, and am not self-conscience anymore. I feel beautiful!
The average inch loss is 1-3 inches per wrap. Some women lose more, some lose less. Everybody is different. I’ve seen as much as 7 inches lost with just one wrap.
It is NOT water weight you’re actually encouraged to drink as much water during the wrap as you can, as well as for the next 72 hours. The applicator should not be compared to or confused with a diuretic. You don’t want to sweat while the wrap is on as this could clog your pours.
How does the wrap work? The body applicator is worn for a minimum of 45 minutes, (I’d suggest 1 to 2 hours), and it actually continues to process or detox for 72 hours after it is removed. You can put the applicator on any part of your body to spot reduce and see immediate lasting results. It’s a very strong detox, so it’s not recommended to do more than one area at the same time. The body applicator is infused with an all-natural botanical formula that causes the pores in the skin to open and allow the product to penetrate the skin and into the deeper layers getting right to the fat cells where it forces toxins out. Those toxins are then picked up by the blood stream and filtered through the kidneys and essentially are eliminated through your urine. This product is perfect for shrinking fat cells. It also works as an anti-inflammatory and helps with overall skin appearance, to give your skin a youthful look. Everybody’s skin processes differently. Some medications store in your cells for a long time and it may take longer to process. This is a healthy cleanse for your body. You are actually feeding your body something healthy!
How long do the inches stay off? It’s like any diet. If you lose a bunch of weight and then go back to your old ways you’ll what? Gain it all back, right? Same with this, except your results will last 2-6 months. So.. Drink a little more water, a little less pop, add some fruits and veggies to your diet, and try to eat three meals a day with small snacks in between. As long as you’re trying to be healthier the inches will stay off indefinitely.
Three things can happen with a wrap. One – You’ll see measurable results. The Ultimate Body Applicator is successful for the majority of users the very first time it’s used. Second – Nothing may happen. Although most begin to see improvements and inch loss after the first application some may take 3-4 applications to achieve optimal results. Those who are on medications and/or who have toxic systems (not regular) may fit in this category. Third – You may gain inches. If this is the case DO NOT be alarmed! This is actually a good thing! The Applicator will cause the toxins in the body to get stirred up, which will initially cause the body to bloat and produce an apparent gain in inches. Drinking a large amount of water within the next couple of days following the use of the Applicator will allow the body to flush the toxins and many have then seen a significant inch loss as a result!
Inch loss is not the only benefit from the Applicator. It also defines, tightens, tones and firms the skin, and visibly enhances the body’s contours. It also diminishes the appearance of cellulite and skin slackening. Improves the elasticity, moisturizes and vitalizes the skin, leaving it smooth and flexible with a youthful and fresh appearance.
With the Ultimate Body Applicator results are progressive. With each treatment you will be more pleased with your results. Every 72 hours, or at least once a week application is recommended for continuous, progressive results and for ongoing maintenance. The more consistent and diligent you are in applying the Applicator the better the results!
Additional products are available to help you get the best results from the applicator. Other products may also help by increasing metabolic activity, suppressing appetite, reducing fat and carbohydrate intake, to become more regular, and increase energy.
I hope that I’ve answered any questions you may have, but most of all I hope that I’ve done the Ultimate Body Applicator the justice that it deserves because it truly is a wonderful product.
If you’d like more information about The Ultimate Body Applicator or any of the other amazing products you’re welcome to contact me. I’m also looking for distributors in other areas to help spread the word.
like my business and see that “my it works” for you!
Believe it or not, cellulite is not a result of just being fat or flabby. Cellulite is a major stress to most women, because we are the only ones who really get cellulite. The dimply, loose, cottage cheese appearance of those areas of cellulite are not even caused just by age.
The reality is that cellulite is a result of the bands of connective tissue in a woman’s body running in a different direction than our skin. By nature that skin can stretch, disconnect and collect fat more readily than a man’s body. Some people think it’s a matter of the nature of things, and that maybe God himself made us to collect fat more easily for the purposes of carrying life within us. Whereas, a man’s connective tissue runs more along with the skin, allowing for better binding from the skin to the connective tissue, which in nature would directly affect their bodies support to muscularity, rather than fat storage. Some would say that it’s because by nature men were intended to be hunter gatherers. Who knows?? The bottom line is they don’t get cellulite.
In the fact that men are generally more muscular, and traditionally are hunter gatherers, I wonder if there may be some truth to the lifetime(s) of conditioning that you see in people whose bodies don’t typically carry cellulite. What I’ve noticed over the years for myself, as opposed to the women in my family, is that because I cross train (weight training combined with running, hiking, plyometrics, and dance/gymnastics) and eat a high protein diet, I have conditioned my body for a more muscular toned look. Whereas the women in my family are all very beautiful and soft-skinned, and they all retained their youth quite well through the aging process, they still struggle tremendously with cellulite. Since I’m genetically pre-disposed to cellulite (yes, the cellulite is going to happen, but how bad it can get is often contingent to our genetics), I still fight it, but the fact is because I weight train, I am constantly working the muscles for conditioning, so I appear to have very little cellulite in comparison to my genetic precedents.
Cellulite is a result of the direction of connective tissue in a woman’s body. You cannot change the direction of your connective tissue, as it will always run opposite the skin. Nothing will ever change that we can get cellulite. Also, you cannot alter the genetic ancestry you possess within your family’s lines. If the women have tons of cellulite, you are inheriting that genetic code. However, there are things you can do to condition the genetic code you have toward cellulite, and I know because I have done it myself.
If you weight train, you increase connective tissue activity so that it does not worsen, but can get better with age through constant conditioning. In this case, it’s a lifestyle to workout daily, not an option. That’s the reality. In addition to weight training, you have to do other things to exercise so that you are stimulating collagen production (which also aids in skin health and the ability to visibly reduce cellulite). If you get your body used to doing the exact same things with the muscles all the time, then the lack of versatility causes complacency within our muscles and connective tissue. Thus you must always be changing activities, mixing and matching, along with your weight training (which should be your core focus if you want to reduce cellulite).
Cardio and interval training help your body in the fat burning and high-calorie burning department, and they enhance weight training on whatever level you do any of this. Thus, what I have learned for myself is that running, sprinting, dancing, plyometrics (jumping and explosive and agility training), hiking, step mill, stairmaster, elliptical, and hanging out walking at events with my kiddos, have all been really effective. Effectively, all of the aforementioned activities coinciding with weight training have helped me to condition my genetic code in such a way that I don’t struggle as much with cellulite as the women in my family, and I’ve struggled even less with the war on cellulite as I have gotten older (I’m now 39).
On top of the collagen and the connective tissue activity stimulation, some other ways that women can avoid cellulite with cross training is through the ongoing stimulation of better circulation. The better the bloodflow, the better your skin and muscles. Also, working the explosive fast-twitch fibers of the muscles creates a more conditioned appearance and can also support your efforts to reduce cellulite’s gross appearance. In addition, with good diet, you can decrease the amount of subcutaneous water retention. When you retain water from poor diet (too many processed foods or too much sodium or dehydration) or you’re too inactive, your body will retain water and fill those open cellulite pockets between the connective tissue and the muscle.
The exercise cross-training is key, but also diet has a very hearty role in the reduction of cellulite. Higher protein diets rich in leafy greens and raw foods tend to stimulate all the same things mentioned above: circulation, collagen, less water retention, better digestion (so as not to retain excessive toxins), overall glow of the skin and muscular nourishment. It’s as important to eat healthy as it is to exercise when it comes to reducing cellulite. As well, it’s as important to drink lots of water as it is to eat healthy and cross-train. Too little water causes dehydration, and dehydration causes water retention, which causes more dimples in cellulite.
Weight training combined with cardio, interval training (you can find articles on interval training right here at nitasworld.com!), plyometrics, running, sprinting, elliptical, step mill, stair masters, dancing, and whatever other effective high-fat-burning exercises are the foundation for cellulite reduction. Couple this activity regimen with high protein and leafy greens and lots of water (a gallon a day is rule of thumb) and you will reduce cellulite!
Remember you can’t get rid of cellulite, but you can condition your body to have less of it with this lifestyle. That’s why you rarely see cellulite on competitive physique athletes. Those who live the lifestyle look sculpted and toned year round.
I believe that my lifestyle has altered this for me and I continue to smoothen the areas of my skin that seem to be camping areas for cellulite. Though I will continue to be at war with cellulite because of my body’s inherent predisposition to cellulite by virtue of the natural direction of my connective tissue, I see that my active lifestyle continues to change and improve the appearance of my body, and I love living fit because of it! Additionally, I feel better, happier with my appearance, and more confident and energized.
Now one last thing I tell everyone, BE HAPPY. Joy can help reduce the amount of cortisol (the body’s toxic product of stress) we manufacture. Cortisol manages to make us hold toxins, stifle digestion, retain excess water, and overall, it leads us into an easier cellular breakdown (which causes aging AND cellulite- yuk!). So the final key to cellulite reduction, and quite possibly more important than cellulite reduction- SMILE! Be Well, Be You, BE PHENOMENAL! You are Worth the Work!
-Nita Lee Marquez
What inspired your track from fat to fit? What made you want to be a Fit Mom?
There are a lot of fitness recipes available online, but the problem I have with most of them is that they take too long! Fit Moms don’t have the time to spend an hour in the kitchen preparing meals. I certainly have never been one who could cook, who enjoyed cooking, much less was I someone who could make the time to prepare anything extravagant or luxurious in the kitchen. I personally have always been the type of mom who, fit mom or not, I have been on the go! Like a lot of fit moms, I get out of bed super early every morning because that’s my only real personal time, when I can read, eat alone, work out, or just meditate.
EVEN IF YOU’VE BEEN UP SINCE 4a.m., WHEN THE KIDS GO TO SCHOOL, YOU ARE JUST BEGINNING!
A lot of fit moms do this, and it’s been proven time and again for every mom, these quiet peaceful mornings give us a chance to rev up the engine for the day’s events. Once any mom finishes the morning mommie routine though, it’s on! The children get up and start getting ready for school, Fit Mom makes breakfast, packs lunches, preps for the work day, and takes the children to school! After the kids get to school, people think a mom may be able to rest. Nope. Every mother knows that when mom time goes down, work time goes up. It’s all about packing in as much work and daily tasks and responsibilities as possible in the 6-8 hours that the kids are gone. That means, work, mail, filling out papers and making appointments for family affairs (medical, dental, school, recreational activities, etc), attending appointments, working at the office, keeping meetings, work events, and then being done with everything in time to go pick up the children from school.
After school, there’s homework time, dinner time, chores, (and often times, arguing with the children to get them to do chores), more responsibilities & organization, and then bedtime for the little ones. Then you get started on prepping for the next day. It doesn’t end here either. A lot of times there are things we’ve forgone to do other things throughout the day, so when the kids are in bed, all moms know that it’s time to finish up daily tasks that didn’t get done, fill out the next day’s check list, and then finally, we can go to bed!
AFTER SCHOOL, THE DAY IS STILL IN HIGH GEAR! YOU CAN’T REST. A MOTHER’S WORK IS NEVER DONE. SO HOW DO YOU FIT COOKING IN?
It can be tempting to get fast food with this type of schedule. For even the fit mom is exhausted and doesn’t want to cook. So what can you do? In this busy life we lead these days, Fit Moms are not the only ones on the go. Everyone is looking for fast meal solutions that are also healthy.
There are answers to our wishes for convenient, fast and healthy eating! If you like lean fish, you’ll love these recipes. Two out of my three children love fish. My third usually just eats chicken off of the foreman grill when we have fish for dinner. I started doing these 3-minute or less prep time recipes to ensure that everyone in my home is satisfied and healthy. And since I don’t like cooking, and like a lot of parents, I don’t have the time, I have a motto for this: ”If it takes me more than 3 minutes to prepare it, I won’t make it.”
Here are the recipes via my youtube channel. I’ve done them in video format because, well, typing isn’t fun, and videos are easier to follow. So here ya go! Enjoy!
Pan Fried Tilapia (breaded but lean!)
All of these can be made with veggies or yams and taste delightful without adding junk into the mix… Enjoy & Empower all you Phenomenal Fit Moms!
And of course, always remind yourself to BE PHENOMENAL! You are Worth the Work!