Weight Loss

Uncovering the Truth about Abs

Planking, crunches, and core work, oh my! These along with a plethora of devices that are on the market today like the Ab Wheel, the Ab Coaster, the Ab Cruncher and the Ab Doer all promise to deliver rock hard abs and a strong core. The burning question is however, do they really work? The simple answer is yes; they do work. With the help of these devices and exercises your core and your abs will become stronger. Unfortunately, if you want to see them, it’s not that simple.

What many people don’t realize is that you can’t spot lose weight. What this means is, you can’t simply point out a spot on your body and decide that this exact place is where you are going to lose the weight regardless if you concentrate on toning that area or not. For example, if you are looking at yourself in the mirror and think I love my body but… I really would like to lose just a little bit more of this back fat right around my bra line. Your only option to make that happen is to lose some weight overall and hope it comes off in that specific area. You can tone that area, however, and it can make a difference but especially when it comes to seeing your abs, you have to face reality.

The reality is, is that your abs are made in the kitchen. Regardless of your efforts in the gym, if they are not matched in your diet as well, you will never see your abs. Males generally tend to have a lower body fat percentage and so it can be a little bit easier for them to achieve this than it can be for us, women. Achieving and maintaining abs is a lot of work and a full time commitment so mentally prepare yourself to dedicate all of your efforts towards your goal.

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Post-Baby Slim Down Advice

Whether you are becoming a mom for the first time or you are having baby number four, your post-baby body is always something in the back of your mind. As if adding a new and enormous responsibility to your life isn’t enough, the fear of how your body will look and react in the aftermath of childbirth can also be a major concern. While we understand that everyone’s body is different and will heal and adjust at various rates, there are a few helpful reminders we would like to share to help with transitioning back.

First, wait until you are fully healed to start a workout regimen. The doctors will most likely suggest you wait six weeks post-partum or possibly even longer if you have had a cesarean section. Yes, it is important to get back into a workout routine, however, if you jump in too soon you may end up with complications and not healing properly. Listen to your body; you will know when you are ready.

Next, pay attention to your calorie intake. If you are breastfeeding, you will need to eat approximately 300 calories above what someone who is not breastfeeding should typically consume. Make sure to check with your doctor to find out exactly what the best plan is for you. Keep in mind that your calories should be comprised of a healthy balance of proteins, fats, veggies, and carbs. For example, a bag of chips should not be your serving of carbs for the day if you are trying to shed pounds. Rather get your energy from complex carbs like sweet potatoes or added energy from fruit, and don’t forget to eat breakfast. Once you get into a routine of eating right, you really can’t go wrong. Also, if you feel really motivated try meal planning and freezing them before your baby is born. This way, you won’t even have to think about dinner in the first few months.

If your post baby eating habits are on point, then you should be on track to losing almost all of your baby weight. Remember that the last 10lbs can be the hardest to lose, and you will have to work for it. Start incorporating exercise into your daily routine even if it’s only 20 minutes per day in the beginning. Be sure and increase your intensity and duration steadily over time. You can even get creative and use your little one as a prop.
The last thing to remember is that you should not compare yourself to others. Just because your best friend into her pre-pregnancy jeans in the first two weeks post-baby, doesn’t mean you will too. Keep in mind; it took you around nine months to get this way so give yourself around nine months to get back to where you want to be. You have enough pressure on you as it is so the last thing you should do is make yourself feel bad. If you find yourself feeling down, talk to other moms who are or were in your situation. Support from those who are empathetic to what you are enduring is always uplifting. Just remember to try and stay positive and motivated and you will succeed!

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Quick Workouts For The Modern Day Woman

Regardless if you are single, married, have kids or not, working full time, or are a stay at home mom, it seems like our lives as women in modern society never stop.  For some of us a trip to the gym might be a little less of a sacrifice than others but a sacrifice none the less.  Ideally we would all like to make it to the gym and go to our favorite fitness class 4-5 times a week but in reality that can’t always happen.  Therefore, we have composed a few quick at home workouts for you to do on those days where you just can’t make that trip to the gym.

The Glutes & Legs Lift & Burn

Goal: Three rounds with only a 30 second break in between rounds.

30 -Side Lunges, 20-Weighted Walking Lunges (make sure the weight you chose is challenging but you can still complete all of the reps), 50- Air Squats (25 regular stance & 25 wide stance), 30- Jump Squats, 20- Glute Kickbacks.

The Cardio Killer

Goal: Four rounds with only a 30 second break in between rounds.

50 -Jumping Jacks, 15-Burpees, 30- High Knees, 30- Mountain Climbers, 20- Jump Squats.

The Upper Body Burn

Goal: Four rounds with a 60 second break in between rounds.

10-Push Ups, 30-Bent Over Rows, 20-Tricep Extensions, 10- Front Lateral Extensions,  10- Side Lateral Extensions, 15- Hammer Curls.  (Remember to challenge yourself on the weights you choose and you can decrease them as needed)

The Abs & Core

Goal: Three rounds with only a 30 second break in between rounds.

30 Seconds -Flutter Kicks, 60 Seconds – Bicycle, 60 Seconds- Plank, 60 Seconds- Side Planks (30 per side), 30 Seconds -Jack Knife, 30 Seconds – Russian Twist.

Once you get acclimated to these workouts you can always incorporate additional exercises and switch them up.  Also, if you are up to the challenge, try to combine two or more of the workouts listed for an intense calorie burn.  Don’t forget to modify if you have to and be sure to warm up and cool down properly.  Lastly, just remember to stay motivated and even if you can‘t get to the gym an at home workout is better than not doing a workout at all!

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Why Exercise?

Why make time for exercise when you barely have time to get everything done that you need to do in a day? That’s a very good question that we are prepared to answer.  We understand that life can be crazy and overwhelmingly busy with work, school, family, chores and everything else.  However, it’s essential that you take the best care of yourself first and foremost so that you are able to be the best you can be in all aspects of your life.

Running low on energy because life has you running ragged?  Well, the more exercise you get, the better shape you are in, therefore the easier it is for you to accomplish regular house hold chores such as vacuuming or putting groceries away. Also, did you know that working out consistently can help promote a better night’s sleep?  And we all know there is a significant difference in mood and energy depending if we are getting adequate amounts of rest.  Imagine sacrificing just a little time and effort 4-5 times a week but seeing an overall change in your presence, mood and energy level?  That small sacrifice is beginning to seem more and more worth it.

In addition to the immediate effects of working out, there are also some long term benefits as well such as weight loss and the prevention of certain health ailments and disease.  Let’s be real, who doesn’t want to lose a few pounds?  That’s what we thought.  In regards to health issues, exercising regularly can aide in preventing a plethora of ailments such as depression, type 2 diabetes, stroke, arthritis and more.

Stop making excuses and start making changes with us at Wicked Fitness.  We have classes for ages and fitness levels.  Not to mention, the variety of classes that we offer is so vast that there is literally something for everyone to enjoy and benefit from.  So what are you waiting for?! Visit our website, call or stop by for more information today!

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Drink Warm Lemon Water…Daily

If we were to tell you that adding one small thing to your health routine could provide you with a plethora of health benefits, would you do it? Experts say that simply drinking a warm glass of lemon water in the mornings can provide you with many positive side effects. Here are the top 10 reasons why you should incorporate this warm tart beverage into your morning diet.
1. It aids with digestion. Whether or not you have a great digestive system or one that needs a little assistance, drinking a warm glass of lemon water can ensure the inner workings of your body will be working to their fullest potential. As the acid from the lemon interacts with enzymes within your body, it causes simulation thus the secretion of your stomach’s gastric juices jump-starting the digestive process.

2. It benefits your liver. Not only does warm lemon water aide your liver in releasing its toxins but it also helps it produce more enzymes.

3. It can help reduce stress and anxiety. Lemons contain a high amount of potassium which is beneficial to your body as anxiety and stress are often found more frequently in those lacking this essential chemical.

4. It can revitalize your skin. Containing a lot of Vitamin C which is linked to the improvement of skin conditions throughout the body, drinking this warm beverage seems like a no brainer.

5. It helps protect your body throughout pregnancy. The Vitamin C consumed with your morning drink can also aide in the formation of bone tissue in your unborn baby as well as acting as an adaptogen, enabling your body to better fight off viruses and disease.

6. It helps balance your PH levels. The more alkaline in your body the better it will function properly. Studies also say that an environment that is rich in alkaline is less susceptible to succumbing to cancer.

7. It can help you stay on track to lose weight. Aiding in the suppression of hunger cravings is something called pectin fiber which lemons contain. Fewer cravings mean less of a chance for you to grab for something you shouldn’t be consuming throughout the day.

8. It can help dissolve unwanted deposits in your body. If you are unfortunate enough to suffer from calcium deposits, gallstones, pancreatic stones or kidney stones, drinking lemon water is a natural way to help disintegrate them.

9. It can reduce the pain associated with gout. Gout pain is associated with the buildup of uric acid and can be extremely painful. Drinking lemon water can help dilute this acid and reduce your pain.

10. It can help regulate your blood pressure. By ingesting lemon, each day studies suggest that it can help reduce your high blood pressure by 10%. Why not give this natural remedy a try?

Although these are just some of the health benefits associated with ingesting this sour and refreshing fruit, based off of these alone, incorporating one glass of warm lemon water into your daily diet seems worth the effort. In a world where everyone automatically resorts to medications and pills, why not try a natural way to balance your body and reap the benefits?!

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Breaking Through Fitness Barriers

Are you stuck in a repetitive fitness routine that you find yourself going back to time and time again?  Are you experiencing a lack of results and finding yourself less interested in keeping up with your workouts because you are bored?  Well don’t stress, at Wicked Fitness we know just how to help you break the lull and renew your love for fitness.

At our facility, we offer a wide variety of diverse classes from more traditional to the most cutting edge fitness wickedfit_combo  trends. Our specialty is providing customers with an unmatched experience of having fun while getting great results.   Before you know it, coming to class will not be something you feel forced to do but rather something you look forward to.  Ultimately, your entire outlook will change as your attitude towards fitness and living a healthy lifestyle become a choice.  Once this transformation within yourself takes place, the results will not be far behind!

 

Regardless of your age or fitness level, we have something that will work for you.  Our small class sizes coupled with our expert instructors who truly care will help you on your journey to success.  If you are interested in the more Girl measuring her butt, body part.traditional style workouts, we offer classes such as Wicked yoga, cycling, booty blast, and kickboxing, or for those who like to spice it up with a little more diversity we even offer Wicked pole fitness, twerkout, crazy and interval classes just to name a few.  With summer right around the corner don’t hesitate. Stop by or give us a call today and let us help guide you on your health and fitness journey today!

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Summer Fruit

As spring is nearing an end, summer months are right around the corner.  One of the best parts of summer is the delicious and fresh fruit that is in season. Eating fruit has countless benefits and below is a list of some of our favorites.

Oranges are first on our list of delectable summer fruit. Tangy, sweet and irresistible, this fruit it jam packed with vitamin C and is a great source of fiber.  They are also a good source of B vitamins, vitamin A, copper, calcium and potassium.  And if you’re looking for a way to add some flavor to your water, oranges add a perfect hint of zest.

Watermelon is not only refreshing and delicious but is also low in calories! If you’re trying to stay hydrated, this is the perfect fruit to snack on because it is 90 percent water and will most certainly help quench watermelon-detox-water-54healthyour thirst.  Watermelon is also high in vitamins A, B6, and C and is full of antioxidants.  What more can you ask for?

 

Pineapple is not just your average tropical fruit as its health benefits alone are worth incorporating this summer snack into your diet.  This fruit is rich in vitamin C and manganese but also is a great natural anti-inflammatory, helping reduce inflammation of muscles and joints.  Also, pineapple is beneficial in preventing mouth, throat and breast cancer, aids in improving eye and oral health, boosts your immune system, helps heal wounds and helps protect against infections.

 

Strawberries, typically a crowd favorite, are great for your health in so many ways.  This fruit is high in anti-oxidants which help release free radicals.  Free radicals can wreak havoc in our bodies, so eat more to help release them, the better.  Since strawberries are also high in vitamin C, they are also great at helping your skin look and feel youthful.  Other benefits include fighting bad cholesterol, regulating blood pressure and aiding in weight management.

 

Grapefruit is known for its ability to help fight obesity and promote weight loss.  This low in calorie fruit can help with asthma prevention, maintaining a glowing complexion, hydration, and digestion just to name a few.

 

These are our favorites but be sure to stop by the produce section to check out all of the fruit available this summer.  Seasonal fruit is not only more it comes at a more moderate price.  Next time you’re eyeing that ice cream or those cookies, try substituting them for some fresh fruit instead!

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Diet Resolution Week

In honor of Diet Resolution Week, we have compiled 15 of the best tips to help you stay positive and stick to your healthy diet this year!

  1. Come to terms with the fact that you will from here forward need to consistently live and practice a healthy lifestyle to achieve and maintain your diet goals.
  2. Set an overall goal to work towards including a clear path on how you will achieve it.  Focus on one day at a time. Don’t overwhelm yourself by thinking about how many weeks and months of healthy eating it will take before you are where you want to be.
  3. Give yourself 3 weeks. The beginning of a new diet regiment is the most difficult so don’t give up early on. If you still aren’t noticing a difference after 21 days, talk to your nutritionist to see what you might need to change.
  4. Don’t compare yourself to others. Because we are all genetically unique, someone else may be seeing faster results while not having to put forth as much effort. Fair? Nope! But everyone’s body responds differently, and it may just take a little longer for you to notice an improvement.
  5. Be prepared to resist temptation. Friends and family may not understand how important it is for you to stay on track and might tempt you with cheating “just this once”. Particularly in the beginning, you must stand your ground and not give in. Once they realize you are serious, most times they will respect your wishes.
  6. Eat a variety of foods. Regardless of what diet regiment you are adhering to, don’t eat the same types of foods over and over. Switching it up will help you stay on track and feel more satisfied.
  7. Reward yourself, but not with food. Celebrate your healthy achievements with that new pair of running shoes you have been eyeing or those cute skinny jeans you would’ve never thought you could look good in.
  8. Eat before going out. Whether you are going out to dinner or to a friends, the fact that you are already full will help you avoid caving in when faced with your favorite appetizers or your bestie’s famous brownies.
  9. Cook your weekly meals in advance. Although it seems like a big job when making food for the entire week, you will be so thankful you took the time to do so. The convenience of having your meals prepared will leave you with no excuses for eating the wrong foods during the work week.
  10. Practice positive affirmations. Wake up each morning with a great attitude and remind yourself that you are awesome and can do anything you put your mind to. Although this may seem insignificant, you will be surprised how effective this practice can be.
  11. Remember that it gets easier. Once your body rids itself of all of the processed and unhealthy foods, the cravings will also begin to fade. Eventually, those foods that you once could not stop eating will not even taste the same.
  12. Read stories of inspiration. If you happen to be feeling weak and discouraged, reading about someone else’s journey can help renew your enthusiasm and inspiration to continue with yours. Success is defined by hard work, dedication and your ability to overcome challenges along the way.
  13. Keep track of your progress. Whether you prefer weighing yourself or using measurements, knowing where you stand is essential to achieving your goals.
  14. Realize that you are in control. Although you cannot control outside factors like the co-worker who brings in a tray of Christmas cookies or your friend who brings over a bottle of your favorite wine, you can stop yourself from giving in. Whether you choose to succeed or fail is up to you and no one else. Accountability is everything.

From all of us at Wicked Fitness, we would like to wish you a happy New Year filled with love and prosperity!

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Personal Transformation During Healthy Weight Week: January 18-22 (Part 2)

A few days ago we posted a blog about Mindful Eating and how to make it a part of Healthy Weight Week. When most people think about being healthy, they tend to visualize exercising. However, there are many ways to help your body to stay fit and healthy. During Healthy Weight Week we encourage people to create a sustainable and realistic healthy lifestyle through feeling good about themselves and living actively.

During this week along with exercising incorporate Mindful Eating. Below are an additional 5 suggestions to help support your health and build a sustainable relationship with food.

1. Eat Sitting Down: Before eating a single bite, sit down. Sitting as you eat causes you to pay more attention to your food as well as your food portions.
2. Portion Size Matters: Make a cup with one hand. That should be the portion size of each item on your plate. We encourage you to eat your food slow and savor it.
3. Make a Decision: Before putting a morsel in your mouth, decide what you want to eat. We all have been guilty of eating the first thing we put our hands on just to be left feeling unsatisfied. To make the correct meal choice, think of these 2 things: How will I feel as I eat it? How will I feel after I eat it?
4. Balanced Meals are Key: Your meals should consist of protein foods, vegetables/fruits, and grains/starch. Ex: grilled chicken, broccoli, and mashed potatoes.
5. Enjoy a Variety of Foods: You can become bored with food when you eat the same thing day in and day out. Therefore, during Healthy Weight Week, we suggest that you try eating a new food each day. You may discover that your food satisfaction level increases.

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Personal Transformation During Healthy Weight Week: January 18-22 (Part 1)

Over 20 years ago, Healthy Weight Week was established to help people understand that being healthy is not synonymous to the pounds on a scale. This week is about encouraging people to create a sustainable and realistic healthy lifestyle through:

Feeling Good About Themselves
Living Actively

Mindful Eating is a great start when promoting Healthy Weight Week. To be a Mindful Eater you must practice. Here are 5 tips for you to use to achieve and maintain your desired healthy weight.

  1. Slow Down: Between each bite, put your spoon or fork down and alternate eating with your non-dominant hand.
  2. Take Deep Breaths: Before eating, close your eyes and inhale and exhale. Ask yourself…
    • Are you stressed?
    • Is what you are about to eat affected by your level of stress or level of hunger?
    • Are you eating this food because you are hungry?
  3. Savor Food: Before you chew your food, move it around in your mouth first. Pay attention to the food’s temperature, texture, and tastes. After savoring your food, then chew.
  4. Crazy Hunger: Hunger can affect your mood. For 3 days, eat only when you are hungry and chart your mood level. Then, for 3 days, eat before you are hungry and chart your mood level. Most find that if you wait to eat until you are hungry, your mood is more aggressive. However, if you eat smaller meals/snacks throughout the day, your mood tends to remain at a constant pleasant level.
  5. Be Satisfied Not Full: Eating until you are full is not the route to go. You should eat small meals/snacks until you are satisfied. You will be surprised at the difference in 10 nourishing bites of food instead of 20.

As you try these 5 tips, recognize that you are taking the practical steps to participating in Healthy Weight Week, while at the same time becoming a Mindful Eater. We will post additional blogs to assist you in your journey as you listen and trust how your body responds to food.

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