Denver Florists, wedding workouts, exercise, health and fitness

Today and tomorrow we'll be talking about workouts. every bride wants to look her best on her big day. We'll show you a few things that will get you looking smoking hot.

foods;

Remember it doesn't matter how much you work out if you eat poorly. So, eat properly ( no processed, packaged or fast foods ). Increase your protein, decrease carbs from sodas and packaged foods ( get your carbs from fruits and vegetables ). need a lift in the afternoon, don't reach for an energy drink ( their horrible for you ), grab some fruit. The small amount of sugars are all natural and will give you a pick up without a crach and will burn quickly because there all natural ( noone ever got fat from eating too much fruit ). Eliminate saturated fats. fats should come from whole natural foods ( your body needs these to function properly, digest foods process  nutrients, etc ). balance your calaories. Keep your calorie intake low enough to not gain weight but high enough to still have the nutrients and energy you need.

Portions;

Eat small healthy meals and snacks more often throughout the day. it keeps your protein and energy levels up and small meals are more easily digested than large meals. Your body can only absorb a certain amount of nutrients at one time or one meal. With large meals most will go to waste, with small meals more nutrients are absorbed and your body gets more out of the meal and you will be more satisfied.


workouts;

cardio - cardio is important for conditioning and fat burning. remember you have to push yourself to burn fat. There's stages to fat burning, first you have to burn your energy, then your stored energy then your stored fat. then you start loosing weight. cardio is good but won;t tone muscle as well and resistance training. that's why we'll incorporate some of that also.

cardio and weight training on the same day is a great idea to do. Do your cardio first because that way your\ energy level is already up and your muscles and joints are warmed and ready to go.

Ok that's the tip of the basics. next we'll go int a few exercises;

Front squats: for thighs, hamstrings, and butt.

If you’re a beginner start without dumbbells. Begin with your arms crossed over your chest, lower yourself down, bending your knees,so your legs form a 90-degree angle (as if you’re about to sit in a chair). Then rise up, squeezing your glutes together.

Take it to the next level: Hold a set of Dumbbells. Be sure to hold the dumbbells up at your shoulder,
It distributes the weight to your upper body properly. It’s better For balance, is more challenging and gets better results.

Forearm plank:   for absand shoulders

Start here: Get into plank position, keeping your abs contracted and feet shoulder-width apart. Place
forearms flat on the ground, palms facedown. Hold for 60 seconds. ( or as long as you can, then work up to 60 secons. remember to keep your body straight and don’t bend at the waist and let your stomach sag )

Take it to the next level: Instead of positioning your feet side by side, stack them heel-to-toe.

Forearm side plank: for obliques, glutes, thighs, and shoulders

Start here: Lie on your left side, with one foot infront of the other. Prop yourself up on your left
forearm, and place your other hand on your waist.Lift your hips off the floor, and hold for 30 seconds.
( remember to stay straight, don’t let your waist sag )

Take it to the next level: Rather than resting your free hand on your waist, extend it toward the ceiling

Close row: for triceps and upperand lower back
Start here: Holding onto the edge of a chair forsupport, bend at the knees with a dumbbell inone hand. Bend over slightly ( as in photo ) Hold the dumbbell down at your side and pull the weight back toward your chest. Fully extend your arm, keeping it parallel toyour thigh.

Take it to the next level: Let go of the chair andlightly place your free hand on your thigh.

Stationary lunge: for thighs,hamstrings, and butt
Incorporate this with the squats and you’ll have great legs and a great butt. Stand with your feet
about a leg’s distance apart, right foot in front ofthe left. Put your hands on your hips fpr good balance.
Bend your right knee down to a 90-degree angle without letting your left knee touch the ground,
then rise up.

Take it to the next level: Hold an 8-pounddumbbell in each hand, and bring them together at
collarbone level. Rest the weights against your chest,and then begin the lunge.

Wood chop: for obliques ( sides near abs )and shoulders
Start here: Stand with your feet out to the side,about a leg’s distance apart. Put your hands
together, palms touching, and keep arms straight.Swing arms from the outside of one knee to the
opposite shoulder, twisting your torso as you go.


Take it to the next level: Clasp your handsaround one dumbbell or use an exercise ball. Then reverse the
movement, swinging your arms from oneshoulder to the outside of the opposite knee.


We'll continue tomorrow with more. Good luck.

need some supplements ( use only vitamins and protein supplements ( with very low carbs  ) contact us if you need help choosing which are best.

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