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7 Steps to Boost Your Endurance & Stamina

25 Jan


Crossfit, Titan, Spartan Race, you name it – People are looking to improve their endurance and stamina. The thing is, “people tend to focus on cardio activities like running or cycling, “But that’s only a small part of the equation—you also need to improve your strength.” When you build your leg muscles, you’ll better able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints. Take a look at some of these 7 training techniques (courtesy of Men’s Health), you’ll significantly boost your endurance and stamina.

1. Combine strength days with cardio days.
It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. Try combining the two instead. “Use a bench press, immediately followed by pull-ups, then run a mile as fast as you can… and repeat.” Another good example: Jump rope for a minute, followed by squats, an overhead press, and finally sit ups. Repeat.

2. Reduce your amount of rest.
Men and women typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. “By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating. “Only take a break if you physically can not continue. Selecting a series of movements like 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as minimal a break as possible.

3. Do fast-paced, high-intensity lifting
“When you use weights at an extremely rapid pace, it will not only improve your strength, but also carry over to improve your endurance activity. “It’s one of the best ways to ignite your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue.

4. Choose compound movements over isolation
Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your endurance more so than exercises in isolation. “Isolated exercises like bicep curls and leg lifts aren’t going to stimulate you enough to increase your stamina.

5. Remember: Routine is the enemy
Switching up your workout is essential to building endurance and stamina. The human body gets used to a workout after two weeks. So if you’re always running, start doing Kick Boxing instead. Or if you’re an avid cyclist, change it up by running stairs. “You need to move the muscles in a different way so that you don’t develop overuse. Plus, it becomes more motivating. “It’s important to keep the mind guessing.”

6. Go for hybrid exercises
A squat with an added overhead press (a “thruster”), jumping pull-ups, and lunges with bicep curls are all great hybrids: exercises that take two separate movements and combine them. “The more muscles you can get working in a movement, the more it will stimulate your heart muscles, which in turn improves your stamina.”

7. Add explosive movements to your workout
Explosive movements that take a lot of energy challenge your strength, endurance and stamina simultaneously. Once you become more explosive, you’ll notice that you’ll actually start moving faster. Try adding things like burpees, box jumps, jumping knee tucks and power push-ups to your workout routine.


12 Common Workout Myths Debunked!

24 Jun

“I don’t do cardio because it will make me too skinny” – Male myth
“I don’t lift weights because it’ll make me too bulky.” – Female myth

These are common fitness myths that people hang tightly on for no scientific backing at all! And the list goes on…

I hear from my clients, friends talk about presumptions fitness statements and some of the same ones keep popping up. So I did a little research and spoke with some fitness experts to help debunk some of the most common myths about exercise and nutrition. To be honest, I was surprised by some of the things I found. But now I’m happy to present to you all the Do’s and Don’ts when it comes to slimming down and strengthening up.

Myth 1 – Sit-ups and crunches will give me rockin’ abs
Truth: You can work on your core besides laying down. Moves like planks and push-ups are much more effective at carving out your ab muscles and core than traditional sit-ups and crunches. Why? These exercises target your whole core and, when combined with cardio and a healthy diet, are the way to strengthen your abs.

Myth 2 –You Need Eight Glasses Of Water A Day
Truth: There is not exact science for how much water you need. My advice is to aim for as much water consumption you need for clear urine. We already get a great deal of water from food, and if you’re not thirsty, there’s no reason to force yourself to down another glass.

Myth 3 – It’s too late to get in shape
Truth: It’s never too late! If you currently don’t exercise at all, start by walking 5 to 10 minutes a day, gradually increasing the time and adding in strength training after 1 to 3 months.

Myth 4 – Cardio Burns The Most Calories
Truth: This comes as a surprise to a lot of people, but weight training actually burns the most calories! If you want to burn more fat overall–and keep burning it long after your workout is over– weight training is the way to go

Myth 5 – Gluten-Free will make me lose weight
Truth: Unless you have celiac disease or a gluten sensitivity, there’s no need to go Gluten-Free. In fact, many gluten-free items have twice the carbs and much more sugar and fat than the regular versions. You may think twice when looking at the gluten-free section of the menu.

Myth 6 – Stretching Is Best Before Working Out
Truth: Over stretching prior to working out can actually tear the muscles. You want to warm up with cardio before a workout. It will get your blood flowing and warm up your muscles, preventing injury. Save the static stretching for after your workout.

Myth 7 – Weight Lifting Will Bulk You Up
Truth: The fact of the matter is, it’s not that easy to become the incredible hulk. This is a common myth among women. Females aren’t built to bulk up the same way men do; females don’t have the testosterone levels necessary. Choose heavy weights with less repetitions instead of light weights with higher reps.

Myth 8 –  I need a gym membership to get results
Truth: You don’t need a gym membership or major equipment to workout. A yoga mat, resistance band or even a chair are all you need to get a full-body workout at home. Body drills can help you tone and shape muscles.

Myth 9 – You need a long workout to be effective
Truth: Your body starts burning fat as soon as you start exercising. The recommended minimal time is 30 minutes per day for adults. If you can’t meet the minimum, go for a shorter, intense workout such as High Intensity Interval Training.

Myth 10 –  If I’m not feeling the burn, that means I’m not working hard enough
Truth: While muscle soreness is to be expected during a workout, especially if you’re trying a new exercise or lifting a heavier weight, but if you’re in serious pain, stop what you’re doing. It doesn’t mean you’re working harder– it means you’re probably injuring yourself.

Myth 11 – You can spot reduce fat
Truth: In order to lose weight in one area, you have to lose weight all over. Not to say you can’t focus on on a targeted area, such as core, back, but overall fat burning with cardio and weight training is the key.

Myth 12 –  More exercise is always better
Truth: If you exercise intensely every day, you will get burnt out, causing inconsistency in maintaining a steady routine.Your muscles need time to recover, and it’s during the recovery process where muscles grow. Form might also be compromised during strenuous workout. Focusing on a few days of quality exercise a week instead of 7 days of mediocre effort will earn you better results.

No Gym No Worries…Body weight is the best weight

9 Oct

“I don’t have a gym membership.”

If I had a dollar every time I heard that…well you know! This is one of the most common excuses I hear people use in attempt to justify their inactivity. Well guess what? I’d like to introduce…body weight drills!

With body weight drills, you can lose weight and get in shape just by using your own body. Factor in how much you weigh, if you can master that, then your fitness level is definitely top notch. Plus, one of the biggest advantages of body weight drills is – LOCATION, LOCATION, LOCATION! Work out at your home, the gym, the hotel room, or wherever! No equipment needed, no excuses.

Here are some of my favorite whole-body, body-weight exercises to tone and sculpt your physique. Add them to your workout routine. Remember to stretch properly before and after. U1st!


Wake up! & make it happen


Cardio/Strength Workout-post diagram


30-minute full body express workout

Abs of Steel (One of my favorites)


16 Jan

Everybody be careful! Read the ‘Take 3’ action plan by the Centers for Disease Control and Prevention Remember, if you are sick, stay put and contaminate the situation before getting worse and/or passing it on to others.

CBS Philly

WILMINGTON, DELAWARE (CBS) – Delaware has confirmed its first flu fatality of the 2012-2013 flu season.

The victim is a reportedly a two-month-old baby from New Castle County.

“We are so sorry to hear this sad news,” said Dr. Karyl Rattay, DPH director. “Our thoughts and prayers go out to the family. This is an important reminder how serious the flu can be, particularly among vulnerable populations like the very young, people with multiple underlying conditions, and seniors.”

According to the CDC, 2,257 lab-confirmed flu hospitalizations have been reported since Oct. 1, 2012, and as of Jan. 5, 20 flu-associated pediatric deaths had been reported to CDC.

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What your motto should be

15 Jan

What your motto should be

I came across this picture today and wanted to share this with everyone. This is a motto that I live by and you should all too. Love your body, treat it well and always remember that it’s a sanctuary.

Make conscious food and exercise choices based on this motto when it comes to you, your family and loved ones!

Welcome to my blog

11 Dec

Hi friends!

U1st H&W has finally joined the blogging world! Here, I want to share with y’all everything and anything about health and wellness. From workout tips to great meals and nutrition plans, follow my blog for a healthier lifestyle.