the featured image for our top 3 fitness exercises for women article

Top 3 Fitness Exercises Women Should Do Today

There’s a well-known saying among wellness specialists: ”The best exercise is the one you’re not doing.” The moral of the message? To achieve the best results, you have to generally task your body in new manners.

So while great advances like the pushup, lurch, and squat are the staples of any great exercise plan, shifting how you play out these activities at regular intervals can assist you with speeding up levels of fitness, beat weariness, and avoid obesity. Finding out how to lose weight is key to feeling better and so is this article on fitness exercise.

Here Are Some Great Exercises To Set You On Your Way:

We’ll explore some of our favorite exercises for women. Men can do these too, but this is what we have found to be best for females.

Split Stance Dumbbell Curl

Biceps: Split Stance Dumbbell Curl

split stance curls exercise

The Advantage: Placing one foot before you on a seat controls your hip and core muscles to work all the more sincerely to keep your body stable. This is especially true according to women’s fitness and health experts, Fit Healthy Momma. They say, that way, you interface a bigger number of muscles and consume a more number of calories than you would in case you did the movement in a standard standing position.

The best technique to do it: Grab two or three dumbbells and put one foot before you on a seat or step that is somewhat higher than knee level. Let the dumbbell hang near your sides, your palms looking forward [A]. Without moving your upper arms, bend your elbows, and wind the hand toward your shoulders [B]. Recess, then bit by bit put down the bells back to the start.

Swiss ball lying triceps Extension

Upper Back: Swiss Ball Lying Triceps Extension

swiss ball triceps exercise

The Advantage: This action centers around your upper back. By working these key muscles, you’ll improve your position, shape the back of your shoulders, and have a great posture.

The best strategy to do it: Lie face down on the top of a Swiss ball so your back is level and your chest is off the ball. Let your arms hang straight down from your shoulders, your palms looking behind you [A]. Keeping your elbows flared out, lift your upper arms as high as conceivable by bowing your elbows and squeezing your shoulder blades together. Your upper arms should be vertical to your trunk [B]. Without changing your elbow position, turn your lower arms up and back the degree that you can [C]. Recess, then, alter the turn of movements. If you can achieve more than 12 cycles, utilize dumbbells.

McGill Curl- up

Lower Back: McGill Curl-up

mcgill curl up exercise

The preferred position: This movement works your core while keeping your lower back in its ordinarily arched position. So it limits weight on your spine while growing the strength of the muscles, which thwarts lower-back anguish.

Bit by bit guidelines to do it: Lie on your back on the floor with your left leg straight and level on the floor. Your right knee should be wound and your right foot level. Put your hands palms-down on the floor underneath the ordinary bend in your lower back [A]. Bit by bit raise your head and shoulders off the floor, without bending your lower back or spine, and hold this movement for 7 to 8 seconds, breathing significantly [B]. That is one rep. Do 4 to 5 reps, by then switch legs and repeat.

the featured image for weight loss tips for women article

5 Weight Loss Tips For Healthy Women

If you have been trying to lose weight frantically through religious (and sometimes ridiculous) dieting and workouts, you are not alone! Women and men across all adult age groups are at a loss on how to effectively lose weight and sustain the desired weight goal. There are countless weight loss tips all over the internet but not much information is out there on how to lose weight successfully (without killing yourself in the process) and sustaining a healthy weight range.

Time Frame For Weight Loss

Losing weight should be done over time and not as a result of a pill or drug that promises “instant” weight loss results. The weight loss journey begins with making subtle lifestyle changes and small changes in daily habits, and not with making dramatic, and in the long run, unproductive changes.

#1: First, start small

Be intentional and gradual in building your weight loss and fitness routine. You may begin with walking or jogging for 15 minutes, then gradually increase to 30 and on like that. You could also start with light exercises using only your bodyweight till you can gradually build it up and introduce weights and resistance to lose more weight and to tone your muscles.

#2: Make healthy additions to your diet rather than subtract

Rather than changing altogether your diet, add gradually to your diet plan. This is one crucial weight loss tip. An abrupt change in diet may cause you to crave for foods and binge-eat on unhealthy foods that are not included in your new diet plan. Add on healthy foods like lean proteins, low calorie or low carbs, leafy greens, fruits and nuts, healthy fats, and veggies.

Start with making one change at a time and gradually introduce other diet changes. Switch over to the low-fat, low-calorie or sugar-free alternative of your favorites rather than giving up on abruptly to avoid binge-eating. In essence, make your old favorites healthier.

#3: Your diet should be based on whole foods

Organic whole foods are healthier, more satisfying, and are less likely to make you overeat. Processed foods, on the other hand, wreak a lot of havoc on your health and your figure.

Also, take smaller portions and eat slowly. Over time, eating hurriedly leads to weight gain. Eating slowly helps you feel full and avoids overeating. It also boosts weight-reducing hormones.

#4: Eat high protein diets

A high protein diet particularly breakfast keeps you feeling full long into the day and hence reduces your cravings and obsessive thoughts about (unhealthy) foods, and helps reduce your calorie intake throughout the day. It also reduces the desire to snack at night.

High protein diets are crucial for weight loss. Healthy protein could either be plant-based or animal-sourced.

#5: Stay hydrated

Water keeps your guts healthy, detoxifies your system, and keeps you hydrated. Drinking enough water is an important tip for anyone who wants to lose weight. Drinking a glass of water before meals, would make you feel fuller and make you eat less.

Final Thoughts

On your weight loss and fitness journey, you would be tempted (frequently, if I may add) to give up. You need an accountability partner and a symbol that will keep you motivated and keep your weight goal in focus.

Welcome

Welcome to Lean Healthcare West!  We believe that Lean should be easy to learn and simple to implement across any organization. The goal of Lean is to recognize the tremendous experience stored in front line workers and to give them the problem solving skills to remove any barriers preventing them from delivering exceptional care.  The reVIEW©  Program was created by healthcare professionals to turn staff into continuous improvement champions.

Our unique implementation of foundational Lean thinking and practice has been successfully applied in more than 115 acute and long term care facilities, physician professional practices and throughout the healthcare supply chain. The concepts and methods are easy-to-learn and easy-to-teach which creates the ability to develop internal capacity for sustaining the practice of Lean without exhaustive consulting reliance.