Asthma*

Asthma is a big deal when it comes to exercising. I am one of those people and I have had it ever since I was a small child.

It sucks really bad when you want to participate in sports in school and you can't, because you might have an asthma attack. I was fortunate not to ever have an attack, and mine wasn't severe like some kids have. 

So getting back into shape now was a big challenge for me. Especially on anything aerobic like the treadmill. I just took it at my own pace. No matter if I was jogging or running slower than anyone else. If you go at your own pace, and work harder every time you get on that treadmill, you will progress and get to that level that all the other people are doing.

When I first started getting back into shape a few months a go, I couldn't jog or run for more than 2 minutes. That's bad. Then every time I got back on the treadmill, I would step it up a notch and work harder. Eventually, I got to where I could go for about 15 minutes without stopping. I was determined and I did it. I don't go for that long every time now. 

What I like to do is: 

5 minute walk for warming up, 5 - 10 minute run, 2 minute walk, 5 minute run, 2 minute    walk, 5 minute run, etc, then 5 minute cool down. I do this for 35 minutes on the treadmill.

Always remember to bring an inhaler with you, incase something happens. And water will help your asthma as well.

Until tomorrow,
JM

Back to Blogging*

I'm going back to blogging every day now. My YouTube channel isn't going to happen anymore. Well a STRICTLY FITNESS channel that is. I will have a channel up soon that will incorporate exercise, but not just on fitness.

I have realized that I'm really boring talking about my exercise routines & meals on camera Lol. I don't want to embarrass myself forever.

So back to putting up daily blogs from now on.

Until Later,

JM.

More Vlog Info

My YouTube channel comes out tomorrow. I will be filming all day & will have my 1st video up tomorrow night. Probably late, because I still need to practice my editing skills. So I will put up the link to my page tomorrow night.

I hope everyone has taken my information & made it useful.

Until Tomorrow,
JM.

Important Update!

I will be putting up a YOUTUBE CHANNEL starting this Monday, January 14th. This is extremely exiting for me to be doing this for me & all of you as well.

My Fitness Channel will be vlogs I put out on Monday's, Wednesdays & Fridays. So please go check those out when I get the channel up & running. I will link it right here on my blog after I put my 1st video up. 

I think you might know what the contents will be about. Just me going deeper into my diet, exercise regimen & taking you to locations I like to workout at. And other exiting stuff too. I also go to shows a lot & have lots of friends in bands that play all over Los Angeles. So that will be fun for me to introduce them to you guys. So keep your eyes peeled for my new Youtube Channel :)

Until Later
JM.

Warming Up*

In my experience with warming up, I have actually seen an improvement in my workouts. My muscles don’t get as tired, because I’ve gotten them ready to handle anything I do after in my actual workout. I also do a light stretching for the muscles I’m about to work out.

My Personal Routine:

1.) Stretch the muscle groups your going to work out (5 minutes).

2.) Warm up (At least 5 min, 10 min max), remember your warming up.

3.) Workout (30 – 45 minutes).

4.) Cardio (30 – 45 minutes).

5.) Cool down (5 minutes).

6.) Stretch (5 minutes).

Some benefits to warming up:

1.) The improvement in your connective tissue’s ability to accept force.

2.) Increases the rate at which your muscles contract.

3.) A reduction in Injury potential.

When you’re working out, your muscles have a specific growing period. That would be 

30 – 45 minutes from what I’ve learned. If you keep engaging your muscles after that growing period, you can actually have a potentially higher risk of injuring those muscles. That’s why it’s important to warm up, because you can reduce the risk of injuring the muscles even more.

Remember this is just for getting back into shape. Body Builders are completely different & require more. So their routines are different & they spend longer amounts of time in the gym than you & me.

I will get into Cardio & Cooling Down tomorrow, because that’s just as important as warming up.

Until Tomorrow
JM.

Working Out*

When you start working out at the gym or at home, it’s best to NOT workout every muscle group in your body, all in the same day. Split up your days, so you can workout more often.

My Workout Routine:

Mondays = Arms (Biceps, Triceps & a little bit of Deltoids/Shoulders).

Tuesdays = Legs & Glutes/Butt

Wednesday = Rest

Thursday = Back & abdominals

Friday = Arms

Saturday = Legs

Sunday = Rest

I don’t include a day for chest exercises, because I’m a girl & don’t want to turn my boobs into a pile of manly muscle Lol. Although some of the exercises that I do in the gym do work out your chest at the same time. So that’s enough for me.

I don’t do very many ab exercises, because I hate doing them. It’s a love hate relationship. On the bright side, I will start working on my abs starting Monday. So I will have 2 squeeze some time somewhere. Probably on my rest days, because 15 minutes of your day is all it takes.

I love working out legs, because you instantly work your glute muscles at the same time. Lunges, squats & leg presses will do the trick & that’s what I do. And remember to always keep your posture & breathe in through your nose & out your through your mouth.

Until Tomorrow

JM.

*Nutrition*

Your body needs these 6 major nutrients to reach your fitness goals:

1.) Carbohydrates

2.) Fats

3.) Proteins

4.) Vitamins

5.) Water

6.) Minerals

The Food guide pyramid is very helpful, but it’s not necessarily accurate. Why? Because it all depends on the individuals lifestyle & how much exercise they pursue week after week. The food guide pyramid is made up of:

1.) Grains

2.) Fruits

3.) Vegetables

4.) Dairy

5.) Meats & Beans

Fruits and vegetables. These are antioxidant rich, anti-aging & packed with fiber. You can have as many as you want. And the great thing is they are low in calories.

You need to eat to lose weight, but it’s all about Servings & Portion Control. You can have your chocolate if you want. You can have your foods that aren’t as good for you SOMETIMES/EVERY ONCE IN A WHILE. And when you do, please read the nutrition panel on the box for the serving size. And when u do have that 1 cheat day every week, only splurge on 1 thing. Don’t do it all day, every meal. Otherwise your not going to lose the weight like you want.

My splurge is on chocolate & pastries. I love them! But I only have them when I think I deserve it. After a whole week of dieting, I have that 1 bar of chocolate, or that 1 piece of coffee cake. It makes it taste so much better. “I mean come on, if you didn’t have that 1 cheat day, we would all go insane. Right?”

Until Tomorrow

JM.

Too Busy :(

I'm sorry I wasn't able to put up another post like I said, but I will definitely put up 1 tomorrow. I was just extremely busy today and had no time to write anything, but I promise there will be 1 up tomorrow :)

*Basics of Nutrition*

Here are some simple rules . . . that you should follow to lead a better and healthier life.

1.) Eat at least 5 times a day:

Which means, eat several small meals a day. You will have more energy to do more things throughout the day. Eating 3 big meals is not always the way to go, because you most likely will always eat until you get full & that’s not good. Plus you feel bloated & don’t always want to do anything after, besides crashing on the couch.

2.) Eat for what you plan to do:

When you sit down to eat, ask yourself. “What am I going to be doing for the next 3 hours of the day?” If you nap, sit for the majority of that time, or aren’t very active, eat fewer carbohydrate foods. If you plan to work out/train, or are active (getting off your butt & doing something), eat more carbohydrate foods. Adjust your carbs up or down depending on what your anticipated energy is going to be.

3.) Take Supplements:

Even though we try our best to eat as healthy as we can, we won’t ever get 100% of all the vitamins & minerals we really need. That’s why taking vitamins is so important. Ask yourself, “What aren’t I getting enough of?” And then take it from there.

4.) Drink plenty of water: 

Water makes up 55 - 75% of your total bodyweight. So drink plenty of water & stay hydrated.

5.) Nutrition:

Eat as many fruits & vegetables as you would like. Don’t listen to those people that say it’s bad to eat too much fruit, because they don’t know what the hell they are talking about. And don’t forget to eat whole grains & lean meats.

I will get into more about actual nutrition later today, which means 2 blogs today. I just want you to remember these simple rules for a better & healthier day = Better & healthier overall life.

Until Later

JM.

Physical Activity*

Physical activity is the best medicine and plays an essential role in your every day life. It increases energy and promotes physical, mental and psychological well being. And you also help reduce the risk of health problems and the potential for a longer life.

Physical activity helps reduce the risks of:

1.) Obesity

2.) Back Pain

3.) Cancer

4.) Lung & Coronary Heart Disease

5.) Diabetes

6.) Anxiety

7.) Osteoporosis

Just to name some.

You don’t have to go to a fancy gym to get in shape. You might not be able to afford it, or you might not live close to one. That’s ok. It’s not the end of the world.

You can do many things at home like:

1.) If you have stairs, run up & down them for cardio.

2.) You can also jog or run around your neighborhood for cardio as well.

3.) Squats & lunges for lower body workouts (Which are the best even 

      though it sucks to do them sometimes).

4.) Push ups & free weights for arms.

5.) And the many abdominal workouts on the floor or standing.

There are a high number of possibilities. Be creative and you might just be surprised with what you can think of.

And remember to eat a healthy breakfast or a little something when you wake up to get your energy and metabolism up and going.

Until Tomorrow,

JM

A Little About My Blog & Me*

My name is Janina, I’m 29 years old, and I’m a health and fitness enthusiast. 

I’ve been studying to become a certified Personal Trainer for about 6 months now, and I would love to share the things I’ve learned with all you guys.

The purpose of this blog is to help all of you guys and myself in the process. As I’m still losing weight and hope that you will be here with me on our weight loss journey. I’m going to update every day.

During my studies from July 2012 until now, I’ve lost a total of 25 lbs. I’m half way to my goal weight, and that says a lot, because I’ve worked hard. I keep my focus on what really matters. My health and well being.

Topics will include: 

1.) Healthy Eating, Meal Planning, Food Portions, Recipes, Gym Exercises, Home  

      Exercises, Outdoor Exercising, Proper Diets and Fad Diets.

2.) I will also let you in on my daily eating, exercising, and weigh in’s so you know exactly    

      how I’m doing, because remember were doing this together. I’m being completely real.

I will answer any questions you may have for me and I will try to answer as many as I can before I go crazy. Lol. I hope my blog will help and motivate you to get back into shape and live healthier.

Until tomorrow,

JM