Workout Routine Day 2

Day 2

Are you inspired to get in shape and motivated to get started? Many of you have been writing to say that you’re
ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30
Minutes Workout Routine exercise program to get you started. My previous post covered the exercises in the 30
Minutes Workout Routine Day 1. Today, if you are ready, we will move on to Day 2. Keep the green glass in the
freezer for now, you will need one after a good sweat.


Exercise #1

Our first exercise today is the Push Up. This exercise will help to strengthen your arms, core,
trans abs and front thigh muscles. You should even feel a tightening in your glutes, if you are
getting the full effect of this exercise. Think about the muscles that you are working. This will
give you that mind/body connection that it takes to really work those muscles for the full
benefit.

Push-ups—4 Sets, 15-20 Reps

Kneeling on a mat in a modified plank position with your weight distributed on your elbows
and knees. Inhale and lower your torso towards the mat, exhale and press your torso back
up. Keep your shoulders pressing down your back, abdominals engaged, and hips in line
with your shoulders, ribcage and knees. All the while engaging your core.

Knee Push up

Take it to the next level: Do a full push-up to work your chest, back, arms and core. This
means that instead of being in a modified plank position, you will need to have your weight
distributed on your hands and toes, lowering your entire body down, in one fluid motion.
Try not to jerk or bend your body when doing a full push up. The emphasis should be on
your arms, legs and torso, don’t bend at the waist when doing a full push up.


Exercise #2

        This exercise, the Shoulder Bridge, works your abs and your hamstrings. Keep your core
        muscles engaged by mentally commanding your stomach muscles to draw inward, as you
        press your lower back down onto the mat.

        Shoulder Bridge—4 Sets, 15-20 Reps

        Lying supine on a mat, or rather lying on your back on a mat, bend your knees and place
        your feet hips width apart, arms extended by your sides, palms facing downward, elbows
        extended with your shoulder blades reaching down your back. Draw your navel inward
        towards your spine and press your lower back down towards the mat keeping your chin
        level. Inhale, lift your hips away from the mat by rolling up one vertebra at a time, exhale
        return your hips to the mat again rolling one vertebra at a time. This should be a slow fluid
        movement. You might want to practice lowering and raising your spine in this slow-mo-
        tion movement to get the hang of it.

        Take it to the next level: Add a chest press, working your core and balance. Lower one
        vertebra onto the mat at a time, like a string of pearls, lower your back until you are touch-
        ing the floor. This should be a gradual fluid movement, practice this technique until it feels
        natural to you.

Exercise #3

This next exercise, Pilates Single Leg Stretch, is excellent for strengthening your abs and your
back. Keep your core muscles engaged and envision the muscles that you are using. This
mind/body connection will give you optimum results.

Pilates Single Leg Stretch—4 Sets, 5-10 Reps each side

Lie on center of mat with knees bent toward chest. Lift head, neck and shoulders, curling
chin toward chest. Inhale as you draw left knee toward chest, placing left hand on left ankle
and right hand on left knee. Extend right leg about 45 degrees to floor. Continuing to inhale,
switch legs and arms, extending left leg while hugging right leg toward chest. Repeat, exhal-
ing for 2 counts. Do 5 to 10 reps per side.



Exercise #4

       This exercise, the Lunge with weights, strengthens the core muscles. Try to work slowly and
       with good form, rather than attempting to race through this exercise. Concentrate on the
       muscles that you are working.

       Lunge with weights – 4 Sets, 10 reps alternate side

       Hold two dumbbells in your hands by your sides. Step forward with one leg and lower your
       upper body down, bending your leg (don’t step out too far). You should have about two to
       two and a half feet between your feet. Do not allow your knee to go forward beyond your
       toes as you come down, keeping your front shin perpendicular to the ground. Push up and
       back and repeat with the other leg or do all the reps with one leg then switch.

       The farther forward you step, the more the glutes and hamstrings you will use (closer works
       the quads more, just don’t go too close). It is very important to keep your upper body verti-
       cal. Go down until your bottom knee almost touches the ground. Think about sitting back
       when doing these. This will prevent you from leaning too far forward. It is best to do this
       exercise all on one leg without standing up each time. Stepping forward can overstress your
       knee. Simply do all your reps on one leg then switch legs and do all your reps on the other
       leg.

       NOTE: Leaning forward on the way down can cause you to lose your balance and can place
       unnecessary stress on your back. Always strive to keep your upper body vertical. Do these
       in a mirror or in front of a horizontal bar or table (so that your abdomen will hit the bar or
       table if you lean forward) and be sure to focus on sitting back during the descent.

Exercise #5

This next exercise the Pilates 100 is an excellent exercise to strengthen your back and flatten
your stomach, for the long lean look of a dancer’s body. Keep your core engaged!

Pilates 100 – 10 Full Breaths

Lying supine or on your back on a mat with your legs in tabletop position, which is to hold
the legs up, bent at the knee with shins parallel to your body like a tabletop. Now, draw the
navel inward towards your spine and press your lower back down towards the mat. Keep the
spine long, chin level, shoulder blades on the mat, back of the ribcage on the mat, and your
lower back on the mat, arms extended with palms down by your sides. Breathe in, and then
exhale and roll your upper body off the mat, looking down towards your navel, exhale for a
count of five, pumping your arms up and down.

Take it to the next level by extending your legs, toes pointing to ceiling or extend legs, hips
extended to about a 45-degree angle with toes pointed. Be sure to keep squeezing the inner
upper thighs together.

Pilates 100
-
Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself
on the back—you’ve just completed a full session of my 30 Minutes Workout Routine exer-
cise program. Stretch your muscles for about 3 minutes following your exercise routine.
Take a walk after a healthy lunch or dinner. Try to make a point of being more active all
throughout the day in addition to your 30 minutes of exercise. This will strengthen your
cardiovascular system and speed your weight loss results.

Allow yourself to enjoy life and be grateful for all that you have. Be good to yourself, by eat-
ing delicious, nutritious foods, exercising regularly and getting a good night’s sleep. You’ll be
healthier and more productive when you treat your body right.

Workout Routine Day1

Workout Routine is based on 3 days of strength training workouts.
Even if you are stuck inside on a treadmill, aerobic activities can be lots of fun. Just remem-
ber to stay hydrated and stretch before and after exercising. Each day has a set of five core
workout routines to keep your abs, thighs and arms burning. The exercise program is to be
taken 3 days in a week leaving a day in between for recovery. Proven to work, all move are
unique for each day and may be varied after your first week should you wish to maintain the
workout moves in your everyday life. The 30 Minutes Workout Routine is designed to help
you build strong and lean muscles, ideal for weight control and muscle toning.

                                             Day1

Are you inspired to get in shape and motivated to get started? Many of you have been writing to say that you’re
ready to exercise. Let me tell you, that thrills me to no end. So, I want to give you a few workouts from my 30
Minutes Workout Routine exercise program to get you started.

Note beside each—I have included the number of reps and sets that I recommend for best results. Also included
after each exercise is a challenge for you to take that exercise to the next level.

First off, start by warming up your muscles. You can do this by just moving around, making the bed, jogging in
place, or jumping rope. Then you need to stretch your muscles for at least 3 minutes, paying special attention to
your breathing. Allow your body to get plenty of oxygen and don’t forget that glass of ice cold greens after work-
out.

I encourage incorporating the Pilates principle of “Engaging the Core” into all exercises. Engaging the core
means to suck in your stomach by pulling in your core. In effect you draw your belly button into your spine,
which contracts the transverse abdominals. The trans abs are the muscles that help to strengthen your back and

give you a tighter, slimmer waist.


Exercise # 1

Let’s get started with the King of all exercises—the Squat. In addition to stressing the front
thigh muscles, this exercise is effective for total body development.

Squat—3 Sets, 15-20 Reps

Beginning with your feet shoulder width apart, place your hands on your hips, lift your chest
and draw your shoulders down your back, pull your navel inward to engage your core mus-
cles. Inhale as you lower your hips down to the squat position. Now exhale as you stand back
up. Push your heels into the floor as you straighten to a standing position.

Take it to the next level by adding weights as shown in the picture or a triceps kickback.

Squat
In this photo the lady is shown with two dumbbells, which you can use to advance this exer-
cise.


Exercise # 2

        This exercise, the Reverse Fly, is great for the rear shoulder muscles and back. Doing these
         exercises will give you that sexy look, when you dare to go backless this holiday season.

                                     Reverse Fly—3 Sets, 15-20 Reps

        Standing with your feet hips width apart, a weight in one hand and your other hand resting
        on your thigh, slightly hinge on the hips keeping spine long, shoulders reaching down your
       back, and abdominals engaged. Inhale, bring the arm into the centerline of your body, exhale
                                lift the arm to the side. Repeat on other side.

                     Take it to the next level by working both arms at the same time.


                                               Reverse Fly
        In this photo, we show the lady advancing this exercise by lying on a ball. The instability of
       the ball causes the muscles to work harder as she struggles to balance while doing this exer-
        cise.


Exercise # 3

This next exercise, the Hammer Curl, works your bicep and forearm muscles. Doing these
exercises will strengthen your arms and give them a nice sculpted appearance.

Hammer Curl—3 Sets 15-20 Reps

Standing with your feet hips width apart, stomach drawn in, pelvis tucked under so your
tailbone points down to the ground, slightly bend your knees keeping your chest lifted,
shoulders held down your back and weights in both hands with arms held at your sides,
elbows at the waistline and wrists pointing inward towards your body. Breathe in, exhale and
flex both elbows by bringing both hands to your shoulders and inhale as you extend your
arms back to your sides. Alternate and repeat.

Take it to the next level by adding heavier weights and/or adding a side lunge, alternating
legs. Last set pulse for 10 counts.

Hammer Curl
In this photo, we show the lady curling both arms simultaneously, you can also alternate
arms for variety.

Exercise # 4

       This exercise, the Shoulder Press, helps to strengthen your deltoid and triceps muscles.
       Working these muscles gives you overall strength including your abs, oblique and your back.

       Shoulder Press—3 Sets, 15-20 Reps

       Standing with your feet shoulder width apart, stomach drawn in, your pelvis tucked under
       so that your tailbone points down to the ground, slightly bend your knees keeping your
       chest lifted, shoulders held down your back and weights in both hands with hands held at
       shoulder level, wrists pointing away from body. Breathe in, exhale press hands up extending
       your arms over your head by straightening your elbows, inhale bringing the weights back to
       shoulder height. Keep your shoulder blades reaching down your back throughout the exer-
       cise and your arms upward.

       Take it to the next level by adding a front lunge, alternating each leg. Last set pulse for 10
       counts.

       Shoulder Press
       In this photo, the lady is performing this exercise on the ball. Again, the instability of the ball
       will work different muscles including those in your calves and especially your core.


Exercise #5

If you want to rid yourself of belly fat, or just want to tighten up your stomach muscles to
improve your back muscles, then abs are an absolute must! When doing your abdominal
crunch, remember the following: Keep your spine imprinted on the mat, your core engaged.
No part of your body should be moving except your shoulders as you lift them off the mat. It
is important that you concentrate on breathing throughout this exercise.

Abdominal Crunch—4 Sets, 15-20 Reps

Lying on your back on a mat, bend your knees and place your feet hips width apart. Place
your fingertips behind your ears, keep your lower back pressing downward into the mat,
your shoulder blades reaching down your back, draw your stomach in, navel drawn inward
towards the spine and keep your chin level. Breathe in, exhale and roll your upper body off
the mat keeping your chin tucked towards the chest, inhale and roll the upper body back
down on the mat.

Take it to the next level by adding a twist to target the obliques—shoulder to knee. This will
help to tighten your waistline and strengthen your back.

Abdominal Crunch
In this photo, the lady is performing this exercise on a hard floor, I recommend using an
exercise mat.

Exhale and rise to a sitting position. Raise your right arm, bend at elbow, now pat yourself
on the back—you’ve just completed a full session of my 30 Minutes to a new you workout
exercise. Stretch your muscles for about 3 minutes following your exercise routine.

You and Your Doctor: A Healthy Partnership

You and Your Doctor: A Healthy Partnership

Your doctor can be an important partner in helping you manage h e a rt disease. He or she may already have spoken with you about your heart disease risk factors, but if not, be sure to ask about how to control all of them to help prevent future problems . H e re are some tips for establishing good, clear communication with your doctor.

Speak up. Tell your doctor that you want to keep your heart disease from getting worse and would like help in achieving that goal. Ask questions about your chances of having a first heart attack or a repeat heart attack, your risk of other heart complications, and ways to lower those risks. If you haven’t done so already, ask for tests that will determine your personal risk factors.

Be open. When your doctor asks you questions, answer them as honestly and fully as you can. While certain topics may seem quite personal, 

                           Keep it simple. If you don’t understand something your doctor says, ask for an explanation in plain language. Be especially sure you understand how to make the lifestyle changes your doctor recommends, as well as why and how to take each medication you’re given. If you’re worried about understanding what the doctor says, or if you have trouble hearing, bring a friend or relative with you to your appointment. You may want to ask that person to write down the doctor’s instructions for you.


                           Major Risk Factors

A strong partnership with your doctor is an important first step in managing heart disease. But to make a lasting difference, you’ll also need to learn more about the kinds of habits and conditions that can worsen heart disease and what you can do about them. What follows is a guide to major risk factors for heart disease, heart attack, and other heart problems, and steps you can take to control or eliminate them.

Smoking

Smoking is the “leading cause of preventable death and disease in the United States,” according to the Centers for Disease Control and Prevention. If you have heart disease and continue to smoke, your risk of having a heart attack is very high. If you live or work with others, your “secondhand” smoke can cause them numerous health problems, including a higher risk of heart attack—even if they don’t smoke themselves. By the same token, if you have heart disease and live or work with someone who smokes, your own risk of heart attack goes up considerably.

Smoking puts stress on the heart in many ways. The nicotine in

cigarettes constricts the coronary arteries, which raises blood pre s s u re and forces the heart to work hard e r. Smoking also raises carbon monoxide levels and reduces oxygen levels in the blood. I t ’s a double w h a m m y : Smoking both increases the heart ’s need for oxygen and restricts the amount of oxygen it receives .

There is simply no safe way to smoke. Low-tar and low-nicotine cigarettes do not lessen the risks of a heart attack. The only safe and healthful course is not to smoke at all.

The good news is that quitting smoking will immediately and significantly reduce your risk of further heart disease complications. After a few days, once nicotine and carbon monoxide are cleared from your b o d y, your blood pre s s u re will go down and the levels of oxygen and carbon monoxide in your blood can re t u rn to norm a l . Within 1 year after quitting, your blood flow and breathing will be improved and your coughing and shortness of breath will be reduced .

          

Heart Disease A Wakeup Call

If you have heart disease, you may understandably hope that it’s only a temporary ailment, one that can be cured with medicine or surgery. But heart disease is a lifelong condition: Once you have it, you’ll always have it. It’s true that procedures such as angioplasty and bypass surgery can help blood and oxygen flow more easily through the coronary arteries that lead to the heart. But the arteries remain damaged, which means that you’re more likely to have a heart attack. It is sobering, yet important, to realize that the condition of your blood vessels will steadily worsen unless you make changes in your daily habits. Many people die of complications from heart disease, or become permanently disabled. That’s why it is so vital to take action to control this serious condition.


The good news is that you can control heart disease. There is much you can do to manage your heart condition, reduce your risk of a first or repeat heart attack, and improve your chances of living a long, rewarding life. The sooner you get started, the better your chances of avoiding further heart problems, feeling better, and staying well. So use this handbook to find out more about your own heart condition and what you can do to improve it. You have the power to make a positive difference in your heart health—and you can start making that difference today.

What Is Heart Disease?

Coronary heart disease is the main form of heart disease. It occurs when the coronary arteries, which supply blood to the heart muscle, become hardened and narrowed due to a buildup of plaque on the arteries’ inner walls. Plaque is the accumulation of cholesterol, fat, and other substances. As plaque continues to build up in the arteries, blood flow to the heart is reduced.

Coronary heart disease—often simply called heart disease—can lead to a heart attack. A heart attack happens when a cholesterol-rich plaque bursts and releases its contents into the bloodstream. This causes a blood clot to form over the plaque, totally blocking blood flow through the artery and preventing vital oxygen and nutrients from getting to the heart. A heart attack can cause permanent damage to the heart muscle.

Heart disease includes a number of other serious conditions, including: 

Angina. More than 6 million Americans live with angina, which is chest pain or discomfort that occurs when the heart muscle is not getting enough blood. The inadequate blood flow is caused by narrowed coronary arteries, due to an accumulation of plaque. A bout of angina is not a heart attack, but it means that you’re more likely to have a heart attack than someone who doesn’t have angina. There are two kinds of angina:

Stable angina has a recognizable pattern. It may feel like pressure or a squeezing pain in your chest. The pain may also occur in your shoulders, arms, neck, jaw, or back. It may also feel like indigestion. Stable angina pain is generally brought on by some kind of exertion or strain (such as climbing stairs or experiencing emotional stress), and it is usually relieved by rest or medicine.

Unstable angina is more serious than stable angina. Occurring at any time, unstable angina often reflects a change in a previously stable pattern of angina. Episodes of unstable angina are usually more f requent, painful, and longer lasting than bouts of stable angina, and a re less often relieved by rest or medicine. Unstable angina is a sign that you may have a heart attack very soon. The symptoms are the same as if you are having a heart attack. (See page 46 for heart attack warning signs.) If you have any of these symptoms, you should call 9–1–1 right away so that you can get immediate treatment.

Congestive heart failure. Congestive heart failure is a life-threatening condition in which the heart cannot pump enough blood to supply the body’s needs. Affecting nearly 5 million Americans, heart failure occurs when excess fluid collects in the body as a result of heart weakness or injury. This condition leads to a buildup of fluid in the lungs, causing swelling of the feet, tiredness, weakness, and breathing difficulties.

High blood pressure is the leading cause of congestive heart failure in the United States. Heart disease and diabetes are also major underlying causes of heart failure. People who have had a heart attack are at high risk of developing this condition.

 Arrhythmias are problems that affect the electrical system of the heart muscle, producing abnormal heart arrhythmias . Many factors can contribute to arrh y t hm i a s , including heart disease, high blood pre s s u re, diabetes , smoking, heavy alcohol use, an electrolyte imbalance, drug abuse, and stress ..

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