Your Weekend Workout..Tabata style!!!

Jackie LeClaire

Your Weekend Workout..Tabata style!!!

  • Perform the drill all out for 20 seconds then rest for 10 seconds.
  • You will have 2 exercises per drill. Repeat exercises 4 times for a 4 minute drill.
  • In Drill 1 you will perform Alternating Reverse Lunges for 20 seconds, rest for 10 then perform Mountain Climbers for 20 seconds and rest for 10.  Repeat the drill for a total of 4 times.
  • Rest 1 minute between drills then go on to the next drill.
  • There is a free app called Tabata Timer which you can use on your smart phone if you like.

 

Drill 1: Alternating Reverse Lunges & Mountain Climbers

Drill 2: Bicycle Crunches & Push-ups

Drill 3: Squats & Hold Plank

Drill 4: Jump Squats & Spiderman Push-ups

 

Nice job!!!! Woohoot!!!!!

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NUT-ritious Benefits of Nuts

NUT-ritious Benefits of Nuts Organic Mixed Nuts (Raw, No Shell)

If you’re looking for a quick and healthy snack, nuts are the perfect option. Nuts contain the perfect amount of vitamins and minerals, healthy fats, and fiber plant sterols. For a bite size food, they contain a powerful nutritional punch.

Nuts are known for their many health benefits. A study assessed the health risks involving 13,000 people. The study concluded that those who ate nuts fared better off than those that didn’t. They had a decrease in BMI and waist circumference, lower weight, blood pressure, and the likelihood of many metabolic syndromes decreased. Many nuts such as walnuts, almonds, hazelnuts, peanuts, and even cashews improve the vascular system as well. They promote proper blood flow and normal cardiac functions.

Nuts also combat the effects of some mental disorders, such as Alzheimer’s disease, depression, and Schizophrenia. The contents of the omega-3 fatty acids combat these disorders, as well as help with rheumatoid arthritis.

Despite the many benefits, you should consume with caution. Nuts are a common allergenic substance, and being the allergic to one nut isn’t the same as being allergic to another. As long as you know what your body can and cannot consume, nuts are a wonderful healthy snack and can greatly improve your health!

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Why Weight Lift?

crossfitWhy Weight Lift?

Lifting weights helps shed off pounds, but it keeps the weight off too. You burn calories during strength training, and your body continues to burn calories even after. More calories are used to make and maintain muscle than fat, and strength training can boost your metabolism by 15%.

Lifting weights can even can help strengthen your bones. By putting the stress on your bones, you build up the bone density, ultimately preventing osteoporosis and other related bone diseases.

Strength training is also called resistance training because it involves firming up and toning your muscles by contracting them against a resisting force. Your balance and coordination will improve, as will your posture. More significantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, a vital benefit, particularly as you get older.

Strength training will even elevate your level of endorphins which will make you feel great. It is also a great antidepressant and helps you sleep better.

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Improve Your Balance

Improve Your Balance

Balance falls into the same category as flexibility and core strength. Our bodies need these to properly function, though it seems as though it isn’t a major priority to most people. Core strength works as an anchor for your body and helps maintain balance. Core exercises such as sit-ups or using a balance board will strengthen your core while improving your balance.

One legged exercises will also improve balance as you are focusing on strengthening your leg muscles. Tai chi is believed to improve flexibility, balance, cardio respiratory fitness, muscle strength, and endurance. Stretching is a wonderful way to improve balance and motion. Stretching a few times a week will improve balance, especially with a set of light weights.

Vision is a huge aspect in balance. Have you ever noticed it easier to balance when you have your gaze fixed on a particular area rather than looking all over? Vision works with the proprioceptive systems to maintain balance and prevent many falls.  You can start by just standing up tall and closing your eyes without moving. Over time, combine a narrow base of support with some-leg balances while closing your eyes. This will definitely improve your balance.

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What Can Hypnosis Do For You?

What Can Hypnosis Do For You?

Whether you would like to give up smoking, lose weight, manage stress, improve your memory, or increase confidence, hypnosis could help you. Hypnosis is approved by the American Medical Association and is the fastest known method of reaching the subconscious, which governs over habits and behavioral patterns. It is a natural state of mind that you have experienced every single day. Hypnosis can help you control and eliminate a habit permanently. Hypnosis can remove all desire for fattening foods. It is one of the safest and most effective ways to stop smoking with little or no withdrawals or weight gain in most cases.

Using hypnosis you can build confidence, increase motivation, and ease stress. Hypnosis is one of the most powerful tools we have for gaining access to our full mind. Once you learn how to put your full mind to work, your potential is unlimited.

 

How Hypnosis Can Help You:

 

  • LOSE WEIGHT
  • STOP SMOKING
  • IMPROVE GRADES
  • IMPROVE MEMORY
  • INCREASE CONCENTRATION
  • CONTROL EATING HABITS
  • ELIMINATE A HABIT
  • REDUCE STRESS
  • HAVE PAINLESS CHILDBIRTH
  • OVERCOME FEARS
  • INCREASE SALES MOTIVATION
  • IMPROVE LEARNING SKILLS
  • END BED-WETTING
  • PASS EXAMS
  • OVERCOME INSOMNIA
  • IMPROVE ATHLETIC ABILITY
  • END NAIL BITING
  • INCREASE MOTIVATION
  • BUILD SELF-CONFIDENCE
  • ACHIEVE SELF-ACCEPTANCE

For more information, contact Jacqueline LeClaire @ 5706886055.

Certified Clinical Hypnotherapist and Master Trainer with the International Association of Counselors and Therapists.

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Exercise 3 Times Per Week to Lose Weight

Exercise 3 Times Per Week to Lose Weight

 

Exercising just three times per week can help you lose weight.  Put aside 15- 20 minutes if you are just starting out.  Try to increase your workout to 45 to 60 minutes per workout.  By exercising at low to moderate intensity you will burn less calories than high intensity such as sprinting. You can torch calories quicker by increasing your level of intensity. If you are just starting out take it slow.  You will see progress if you are consistent.

Here is a workout to try: “A” for beginners, “B” is a bit higher intensity

Cardio- A-Walk for 15- 20 minutes      B-Jog of run for 20- 30 minutes

Strength training/toning:

A- 10 pushups standing against the wall or on your knees on floor

B-10 military pushups

A- 15 squats  B-15 jump squats

A-    10 Modified Jumping jacks  B- 15 jumping jacks

A&B 10-15 bicep curls

A&B 10-15 abdominal crunches

Repeat strength training 1-4 times depending upon your level of fitness

 

Always check with your doctor before starting an exercise routine!

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Healing Power of Crystals

Healing Power of Crystals

Spirituality and health go hand in hand, and the power of crystals can help you improve both. However, ask yourself, what type of healing do I need, or am I looking to heal others? As the healer, you should have a large piece of Green Fuchsite in your healing room, as it will help you to stand back from situations, both mentally and emotionally.

Turquoise is known as the “master Healer,” and is said to be the bridge between Heaven, Sky and the Earth.

Tiger’s Eye helps to rebalance the body on all levels, encouraging optimism and trust in the future.

 

Smoky Quartz helps to ground and connect you to the Earth, allowing you to keep your feet on the ground and remain balanced.

 

Rose Quartz is the stone of unconditional love. It opens that heart to all types of love—love of the self, love of family, love of friends and romantic love.

 

Rhodochrosite raises your self-esteem and self-worth, while increasing feelings of self-love.

 

Pyrite is known to remedy financial hardship and attract abundance.

 

Mother of Pearl is considered to hold the energy of purity and is believed to keep evil away.

 

Malachite assists in clearing and cleansing all the chakras. It is an overall healing stone that stimulates and balances the heart and throat chakras.

 

Jade is a stone that can help you attain your goals and dreams, allowing you to see past self-imposed limitations and manifest your dreams into the physical world. Jade promotes courage, compassion, generosity and longevity

 

Aquamarine clears the mind, balances emotions and strengthens personal power. It connects with the Heart Chakra, helping you to realize your innermost truth and promoting self-expression.

 

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My 4 Tips to Slim Down

1- Drink a gallon of water. water-bottle-537x402

Due to the stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary.

2- Eat fruits and vegetables such as asparagus, grapefruit, spinach, and broccoli;  they are high in fiber and are non- starchy; this will  increase your metabolism and sustain your energy throughout the morning. Asparagus and grapefruit are diuretics as they help flush out water from the body.

3- Limit sodium intake as too much sodium in your body causes it to hold onto water; putting more stress on your heart.

4- Hit the treadmill or elliptical for at least 30 minutes.

 

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Benefits of Sprinting

Will sprinting help me burn fat? What are the benefits of sprinting?

Sprinting WILL help you burn fat and burn fat faster than a lower intensity workout such as jogging or going for a long run. Cardio fitness helps the heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. The pounding of weight-bearing activities like walking and running may cause more fat burning than a seated exercise like biking, or an activity like swimming where there is no pounding at all.
Professor James Timmons from the Heriot-Watt University in Edinburgh reports that sprinting “can boost the body’s metabolism sharply, helping to prevent weight gain and diabetes.” He states “sprinting not only burns calories during its duration, but greatly improves overall metabolism, allowing you to burn more calories even when not sprinting.”
According to the Mayo Clinic “within two months of starting, frequent aerobic exercise can increase HDL cholesterol by about 5 percent in otherwise healthy sedentary adults.” One study showed individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.
The American College of Sports Medicine recommends that all healthy adults should do the following:
1. Frequency of training: three to five days per week
2. Intensity of training: 55/65%-90% of maximum heart rate
3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity
4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling, bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).
Sprinting does have many health benefits, especially for your heart and lungs. Regular cardio exercise is key to keeping up with your overall health and fitness!

 

sprinting2

 

 

 

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Leg Toning Exercises

Sure, summer isn’t for a while yet, but that isn’t an excuse not get into shape! To target these tricky-to-hit muscles (thighs and the surrounding ones,) beginners should do each of the standing exercises 15 to 20 times; the intermediate and advanced 25 to 30 times. This routine has been created by Matthew Hurst, who is the owner of Training Zone.

Wide-Stance Squat

(A) Stand with feet slightly wider than shoulder-width apart and toes pointed out to 10 o’clock and 2 o’clock.
(B) Slowly lower for two counts into a squat position. Hold the squat for one count, then straighten your legs for two counts to go back to the starting position.

First-Position Plié Squat

Begin with heels touching and toes slightly turned out. (A) Keeping heels together, rise up onto your toes. (Hold on to a wall if you feel wobbly, but maintain posture.)
(B) Bend your knees into a half squat for two counts, then come back up in two counts, keeping heels together.

Squat with Ball

(A)  Position your feet shoulder-width apart with toes pointed straight ahead. Place a medium rubber ball (or a knotted beach towel) between your legs just above the knees.
(B) Squeezing your inner thighs to keep the ball steady, lower into a squat for two counts. Hold for one, then return to standing for two counts.

Wide-Stance Arm Swing

(A)  Place your feet just wider than shoulder-width apart and point toes to 10 o’clock and 2 o’clock. Grasp a dumbbell (three to five pounds for beginners, 8 to 12 for more advanced) vertically in front of your stomach.

(B) With arms straight, lift the weight to shoulder height as you lower into a squat for two counts. Hold for one count, then slowly lower the weight and return to standing for two counts.

Inner-Thigh Press with Rubber Ball

Lying on your back on a mat, bend your knees so that the soles of your feet are flat on the floor. Place a medium rubber ball (or a knotted beach towel) between your knees. Contract your inner thighs to squeeze the ball for 30 seconds. Relax for 10 seconds, then repeat the cycle four more times.

 

 

 

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    Jackie LeClaire

    Jacqueline LeClaire, president of Results Wellness Center, LLC, is an innovator in the realm of mind & body fitness for nearly two decades. She has worked with thousands to reach their professional and fitness goals as a Life Coach. Her ... Read Full
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