Cues are simple, memorable, colorful words or expressions that help you teach proper technique for your boxing workouts. For example, Float like a butterfly. Signs are much better than technical jargon because they get the message across on the fly. These cues will work for personal trainers and group trainers who teach boxing. They will also work for anyone who has boxing gloves (focus panels) for their partner.

I – Float like a butterfly

What does it mean – For Ali, I think it meant dancing around the ring, which she did very well. However, for Fitness Boxing, it means getting up on the balls of your feet and moving, as long as you’re not punching.

When and why to say it – float like a butterfly helps students stand on their toes, burn more calories and exercise their legs. Tell students to do this between strikes and combinations, not at the same time.

2. Put out the cigarette

What does it mean – This cue means twisting the ball of the foot, so the toe points toward the target, which results in more hip and leg drive, and more powerful strikes.

When and why to say it – A good punch uses the core. By rotating the foot, as if putting out a cigarette on the ground, the boxer/student will activate the abdominals and core muscles. This signal works very well for the right cross shot.

3. On the brick wall

What does it means – This signal helps students keep their elbow high for the left or right hook strike. They imagine that there is a chest-high brick wall in front of them. the hook goes on the brick wall.

When and why to say it – Say the signal as just before or even while throwing the hook. A high elbow helps prevent a wild swing on the hook shot.

4. Eye of the tiger

What does it mean – We have all heard the song, but for me eye of the tiger means focus. A tiger keeps its eye on its prey, not looking away.

When and why to say this – Students will look away or flinch at the moment they hit. Also, in real boxing they will look the other way when they are being attacked. This is not the time to look away!

5. Corkscrew to the fist

What does it mean – This means twisting fistso it faces the ground, allowing the student to strike with both front knuckles.

When and why to say it – This signal works great for both the left jab and right cross (or right jab and left cross for southpaws). tell them that twist the fist just before the moment of impact and right through the striking glove.

Try these 5 cues as you teach your boxing sessions. They will help their students remember and perform the technical tips that result in a great shot and great fitness.

Push-ups are one of the best exercises out there. The reason push-ups are one of the best exercises is because of the countless variations of the exercise available. One such variation of the classic push up is the soccer ball push up. Some people recommend using a medicine ball, but I think more people have a soccer ball in the house than a medicine ball. Either way, use a ball (even a basketball) that you have lying around the house. Place both hands on the ball and keep your feet together. Perform push-ups as you would in classic mode. You’ll notice that your core really has to engage to maintain balance. This works a good part of your body with a single exercise.

You can also vary the difficulty of the exercise depending on the distance between your feet. Wide-apart feet create a more stable base, making the exercise easier. Feet close together destabilize the base and more muscles are activated to maintain balance. Once you’ve mastered feet together, lift one foot off the ground to make it even more difficult.

It might even change the way you position your hands. Start with thumbs in, fingers forward. You can also try thumbs back and fingers in. These variations will target your chest and shoulders differently.

Another variation is to have one hand on the ground and the other on the ball. Perform two repetitions and then switch hands while on the ground. Combine these various positions to create many different combinations. Use your imagination and come up with some new variations of your own. Soon you will come up with your own soccer ball push-up workout. I hope this helps you reach your fitness goals!

First-time author Sue Gilligan-Hannon introduces readers to her two adorable goldendoodles, Sammie and Lula, in her new book, Sammie and the New Baby, the first in a planned series of books addressing themes common to young families.

Sammie is a very, very happy dog ​​who just loves and adores his family. He can go on long walks with his dad and take car rides with his mom, where he can stick his head out the window and take in all the great smells as they go. And probably Sammie’s favorite activity is eating. Eating from his dog bowl, eating from the kitchen table, eating from…just eating.

There are so many fun things Sammie does with her family, like playing catch, napping in the sun, and oh yeah, did I mention she loves to eat? Life is good for Sammie: he loves his family and he knows that everyone loves him.

One day, some strange things show up in the house: a baby gate, a new food bowl, a blanket, a ball…wait a minute, this doesn’t look good for Sammie. The adorable golden doodle is shocked to discover a new puppy in the house. How could his family get another dog? And the worst thing is that his whole family seems delighted with Lulu, the new puppy.

Author Gilligan-Hannon has written a charming story about welcoming a new baby into a family. Instead of showing the usual reactions of a young child to a new baby, the author tells her story through the eyes and thoughts of a dog. Children will be easily drawn to the story of Sammie, who suddenly feels like her family has forgotten about him once the new puppy arrives. The illustrator, Morgan Spicer, has done a fantastic job of creating two very cute dogs that help capture the imagination and will likely delight children. The children will fall in love with Sammie and Lulu and come to understand that having a new baby does not mean that their family will forget them, but that a new sibling can bring a lot of fun. And Sammie’s discovery, at the end of the story, of the problem, er… fun that he and Lula can get into will make the kids laugh.

Quill Says: Welcoming a new baby into the family can be a challenging and stressful time, but Sammie and Lulu are ready and eager to help ease the transition with their adorable new story, Sammie and the New Baby.

Carbohydrates are your body’s preferred source of energy and are one of the three main macronutrients you need to function properly. If eaten in moderation, carbohydrates can provide your body with energy and multiple nutrients. However, excessive carbohydrate consumption has a number of drawbacks and in this article I will discuss four of them.

1) INCREASED BODY FAT LEVELS: When you eat carbohydrates, your body breaks them down into glucose and releases them into the blood. Any cell that requires energy can take this glucose from the blood. Cells can also store a small amount of excess glucose as glycogen. However, once these glycogen stores are filled, the remaining glucose is stored as fat. By eating too many carbohydrates, you promote increased fat storage because your blood glucose levels are always high, your glycogen stores are always full, and therefore excess glucose is stored as body fat.

2) INCREASED CHANCE OF GETTING TYPE 2 DIABETES:- Type 2 diabetes is a condition that develops when your body does not produce enough insulin or your cells begin to resist it. Eating too many carbohydrates can increase your chances of getting this disease in two ways. First, as I highlighted earlier, eating too many carbohydrates increases fat storage. Fat cells have fewer insulin receptors than muscle cells, meaning the more body fat you have, the less sensitive you are to insulin. Second, if your blood glucose levels are constantly elevated as a result of eating high levels of carbohydrates, your pancreas has to respond by producing more insulin. Forcing your body to produce high levels of insulin is often detrimental in the long run and can ultimately inhibit your pancreas’ ability to produce insulin.

3) INCREASED HUNGER LEVELS – Eating too many carbohydrates causes a sudden large spike in blood glucose levels. Your body responds by releasing high levels of insulin, causing a sudden large drop in blood glucose levels soon after. In response to these low glucose levels, your body sends out hunger signals. The overall effect is that you experience hunger pangs shortly after eating a large serving of carbohydrates even though you’ve eaten more than enough to provide your body with energy.

4) INCREASED RISK OF CELL DAMAGE: Regular consumption of excessive levels of carbohydrates can lead to high blood glucose levels. This has a number of negative implications on the cells in your body, as high blood glucose levels can damage your nerves, blood vessels, heart, eyes, and more.

I hope this article has made you aware of the possible dangers associated with consuming high levels of carbohydrates. My intention is not to completely discourage you from carbohydrates, but to make you watch your intake. By consuming carbohydrates in moderation, you can avoid the negative side effects discussed in this article and provide your body with the energy it needs. When choosing your carbohydrates, choose fruits and vegetables so you can provide your body with a variety of nutrients as well.

The TT Bodyweight 1000 workout is one of Craig Ballantyne’s famous bodyweight workouts. He must be able to complete the 500 challenge first, before attempting the 1000 challenge.

After the 500 workout, use the following progressions to get to 1,000 reps:

Body weight 250:

• 30 Jumping Jacks or Skipping Rope
• 20 close-grip push-ups
• 10 jumps
• 10 push-ups
• 40 squats
• 25 push-ups
• 20 walking lunges (10 reps per side)
• 15 rows inverted underhand
• 30 bicycle crunches (15 reps per side)
• 25 squats
• 25 Jumping Jacks or Skipping Rope

body weight 501

• 100 jumping jacks or jump rope
• 25 close-grip push-ups
• 15 jumps
• 15 pull-ups
• 50 squats
• 51 push ups
• 40 walking lunges (20 reps per side)
• 30 rows inverted underhand
• 60 bicycle crunches (30 reps per side)
• 15 pull-ups
• 50 squats
• 50 Jumping Jacks or Jump Rope

body weight 750

• 100 jumping jacks or jump rope
• 25 close-grip push-ups
• 20 jumps
• 20 pull-ups
• 75 squats
• 25 heists
• 50 push ups
• 50 walking lunges (25 reps per side)
• 40 rows inverted underhand
• 25 stability ball leg curls
• 100 bicycle crunches (50 reps per side)
• 20 pull-ups
• 50 climbers (25 per side)
• 50 squats
• 100 jumping jacks or jump rope

body weight 1000

• 100 jumping jacks or jump rope
• 25 close-grip push-ups
• 25 jumps
• 25 pull-ups
• 100 squats
• 25 heists
• 50 bicycle crunches (25 reps per side)
• 100 push-ups
• 50 walking lunges (25 reps per side)
• 50 rows inverted underhand
• 50 stability ball leg curls
• 100 bicycle crunches (50 reps per side)
• 50 decline push-ups
• 25 rows inverted above the head
• 50 Mountain Climbers (25 reps per side)
• 50 squats
• 25 pull-ups
• 100 jumping jacks or jump rope

Let’s go over some exercises you may not be familiar with:

squats

• Stand with your feet a little more than shoulder-width apart. Squeeze your abs and glutes. Push your hips back as if you were sitting in a chair.
• Bend your knees. Don’t let your lower back slouch. In fact, keep your chest out and back as straight as possible. Keep going down as far as you can.
• From this position, push through your glutes, hamstrings, and quads to return to the starting position.

Stability Ball Leg Curls

• Lie on your back. Place the soles of your feet on a stability ball. Squeeze your abs and contract your glutes. Lift your hips off the ground. Keep your abs and hamstrings tight as you slowly roll the ball toward your hips while in the bridge position.
• Pause and slowly return the ball to the starting position.

mountain climbers

• Start in the top position of the pushup. Contract your abs. Lift one foot off the ground and bring your knee up to your chest. Bring your leg back and repeat with the other leg.
• Don’t let your hips sag or twist.

Stick

• Stand with your feet about 6 inches from a wall. Lean back so your butt, upper back, and head are against the wall. Place your hands against the wall above your head.
• Keep your shoulders, elbows, and wrists in contact with the wall throughout the movement. Slide your arms up the wall, tucking your elbows out to your sides.
• Keep your elbows close to your sides, so that your shoulder blades meet. You should feel a strong contraction in the muscles between your shoulder blades and your shoulder muscles.
• From this bottom position, slowly slide your arms against the wall until they are straight above your head. Repeat.

The Bowflex Max Elliptical is a very popular elliptical-stair stepper hybrid machine. It’s extremely popular right now – the main benefit is that it can help you burn 2.5 times more calories than a regular elliptical.

But the Max elliptical also has other benefits that most people don’t even realize.

So with that in mind, here are 5 little-known benefits of the Bowflex Max Trainer:

#1 takes up less space in your home

The Bowflex Max takes up less space in your home than a standard elliptical trainer. At around 46.1″ long x 25″ wide, it’s about half the size of a regular elliptical or treadmill.

This is ideal for smaller training areas, condos, or apartments. With a lower step height than many ellipticals, you also need less space above you (ceiling height) than an elliptical.

You need approximately your height plus 15 inches above you for the Max Trainer to fit comfortably in your room. So if you’re 6 feet tall, you need a ceiling height of about 6 + 1 foot 3 inches (15 inches), which gives you a ceiling height of 7 feet 3 inches.

#2 engages more core muscles

Testing in the Bowflex lab showed that the Max trainer engages more lower body and core muscles than a standard elliptical.

It also engages up to 80% more of your upper body muscles. Therefore, he is getting a better full-body workout, which helps him tone up fast.

#3 You don’t need a lot of time to see results

Bowflex designed special high-intensity training sessions that are included with each Max Trainer model.

The most popular is the 14-minute high-intensity workout. You get all the cardiovascular benefits of a much longer workout in just 14 minutes. If you’re too busy to exercise or don’t have a lot of time in your day, this is a great way to make sure you’re still getting fitness results.

#4 Take advantage of the Afterburn Effect

High-intensity cross-training workouts like the ones you find on the Bowflex Max elliptical machine have been shown to keep your metabolism revved up and burn calories for up to 48 hours post-workout.

So again, this is another way to burn calories (even after your workout) on this trainer.

#5 Online Tracking Now Available

Bowflex has added Bluetooth tracking on the M5 and M7 models. You can track your activity and calories burned with the free Bowflex app on your phone. This is a great way to stay motivated, set and achieve new goals.

So are there any downsides to the Max Trainer? Well, it takes some getting used to as this is more of a vertical climbing motion than the regular flat elliptical running motion most people are used to.

So if you’re new to this type of exercise, start slow and listen to your body. Just do what you can.

Another challenge facing Bowflex is that it is no longer the only game in town. Similar machines like the Proform Cardio HIIT Trainer are coming out with different options for people to choose from.

But at the end of the day, if you want an exercise machine that’s been proven to give you better results than a standard elliptical, you really can’t go wrong with the Bowflex Max Elliptical.

We’ve all been told that a healthy diet includes plenty of fruits and vegetables, healthy sources of protein like fish, and whole grains. Whole grains are essentially the seeds of the plants they grow on. Like other seeds, such as sunflower, chia, and flax seeds, whole seeds can be packed with nutrients. They offer healthy fatty acids, protein, minerals, and are a good source of fiber. A diet rich in raw natural seeds is recommended for the health benefits of reducing the risk of diabetes, heart disease, and more.

You got the message about whole grains, and apparently the breadmakers got it too. The word “grains” is plastered all over the outside of the bread packaging with some products cleverly disguised as “whole” grains. An obvious sign to look for is the word “multigrain.” Just because more than one grain was used in the bread making process does not mean that any whole grains are included. That bread can include seven different varieties of refined starches. Don’t be fooled by the word “natural” either. There is no standard that defines what “natural” means, and refined starch is also a natural product that has had much of its valuable nutrients and fiber removed.

If you insist on buying bread as a source of whole grains, plan to spend some time studying the labels before settling on an acceptable product. If the first ingredient is wheat flour of any kind, then you won’t be getting whole grains. Don’t limit your inspections to just wheat bread. Your favorite rye bread may also include wheat flour as the first ingredient.

If the ingredients list 100% whole wheat as the first item, then you are close to finding a bread source for whole wheat. Don’t stop with the ingredient list. Look at the sodium levels for breads that offer less than 200 mg sodium per slice. One sandwich adds 400 mg or more to your daily allowance, which can challenge your diet plan.

However, whole wheat bread can offer some nutritional benefits at a huge dietary cost. Whole wheat bread has a glycemic index of 72, 13 points higher than raw table sugar. That’s right, you’d be better off eating a tablespoon of sugar than eating two slices of whole wheat bread! Both will spike your insulin, but bread will spike faster and your waistline will continue to grow as you fool yourself into thinking you’re getting all the good stuff from whole grains into your body.

Still hooked? Okay, so you say you’re eating “light” bread. You might still get up to fifteen grams of high-glycemic, insulin-spiking carbohydrates with each serving. If the label doesn’t list 100% whole grain as the first ingredient, less than 4 grams of fiber, and less than 200 mg of sodium per slice, leave the bread on the shelf where you found it.

For a better idea, find a simple recipe for raw whole seed crackers and change your bread habit for that. Raw seeds offer all the nutrient benefits without any of the glycemic problems of wheat and bread products. Oh, while you’re at it, discard the idea of ​​eating sugar by the spoonful… it’s not a good option.

The adequate intake for meat, according to the USDA, is about 2-3 ounces per serving, which is about the size of a deck of cards. If someone has a bet, how many people eat meat the size of a deck of cards? – Almost none. Most bets served in restaurants are 2-4 times larger than that.

One of the main reasons people eat meat is for protein. From the time of birth to about one year of age is the fastest growth that occurs during life. Therefore, it can be assumed that breast milk naturally has a lot of protein. Actually, breast milk is about 6% protein. Much less than people had assumed. Most vegetables and fruits have more protein than that.

Even for bodybuilders who think you need a lot of protein to build muscle, you need to think again about your protein intake. All-time champion bodybuilder Arnold Schwarzenegger said, “Most people think they need 50-70% of their total calorie intake from protein intake to build the body. It’s true. According to my formula, 1g of protein per 1kg (1000g) of body weight is enough.”

Since 1 kg is approximately 2.2 pounds (2.2046226218 pounds to be exact), if you weigh 150 pounds, 150/2.2 = 68.18 kg. So one needs 68.18 grams of protein. How much is that? 1 ounce is approximately 28.3 grams. So 68.18/28.3 = 2.4 ounces. One needs about 2.4 ounces of protein per day. The USDA recommended amount of meat consumption is about 2 to 3 ounces per serving, which is about the size of a deck of cards.

Plants already have that much protein though, if you eat too much meat, which most Americans do, you’ll make your blood acidic from excessive protein intake, leading to calcium loss from your bones .

People often think that humans should eat meat because we always have been and are considered omnivores. That is not true. Meat has not been an important part of the human diet, they invented equipment to kill animals. That’s not that long. Although tens of thousands of years may be a long time, it is but a brief moment on the time table of the evolutionary scale.

If you look at the human diet from the evolutionary ladder, humans are primates. The diet of all primates consists of 95-99% raw fruits and vegetables, except for humans. When food is presented to children who have not yet developed a food addiction, their natural choice is fruit, although next to it is a gourmet dish prepared by the superior boss. All primates naturally like fruit, including humans.

Of all the primates, none eat meat like humans do. Gorillas are 100% vegetarian. Orangutans eat a small amount of insects, bonobos eat meat, but less than 1%. Chimpanzees eat less than 5% meat in their total diet. Despite this, all the canines of these primates are sharper and longer than those of humans.

While most humans are “behavioral” omnivores, when looking at the anatomy of the body, humans are certified herbivores. Herbivores and humans have to chew food extensively with side-to-side mouth movements before swallowing. Carnivores and omnivores swallow their food whole without much chewing. Omnivores like pig, when they eat fruits like banana, they swallow everything, including the skin, while primates always peel fruits when they eat, just like humans.

Among primates, you don’t see diabetes, arthritis, cancer, high blood pressure. You only see that in human society. Interestingly, you see the same disease when you feed herbivores animal diet. Incidentally, the clinical study shows that when herbivorous animals switch to the human diet, they get diseases that modern humans get, such as diabetes, cancer, high blood pressure, heart disease, arthritis, etc.

The USDA meat recommendation is about 2 to 3 ounces per serving. I would say that the adequate intake of meat should not exceed 5% of the human diet.

The big question that people with oily skin, or any type of skin problem, will always want to know is: Will it ever go away?

Oily skin, the result of overactive sebaceous glands (producing too much oil or sebum), will always vary from person to person. The causes behind this are very different, and these causes can often be the answer to whether or not you will always have oily skin.

Some people have chronically oily skin and there isn’t much they can do about it. It’s in their genetics to have sebaceous glands that continually produce oil, leading to many, many years of dealing with oily skin and the problems it can bring, like acne, dullness, shiny skin, and thick skin. the skin.

Your best bet, if you have chronically oily skin, is to see a dermatologist and get the best possible products to help manage it. If you are going to have it for an extremely long time, you might as well do your best to treat it, take care of your skin as best you can, and check in with your dermatologist regularly to see your progress and find out about any new possibilities in the area of ​​skin relief. grease.

However, most people who have oily skin do not have it chronically. Instead, oily skin arises due to sudden hormonal changes. The most common reason for oily skin falls on the shoulders of teenagers going through puberty. Dealing with oily skin can take several years, as can the frustration of acne breakouts, but at least you can live with the idea that your oily skin won’t last forever, certainly not far into your adult life.

Due to the hormonal fluctuations that people experience during puberty, the sebaceous glands act and produce more sebum than necessary, which generates the aforementioned problems. But with good care and a decent amount of patience (avoid stress whenever possible!), you can lessen oily skin issues and relax once your hormones have returned to a less raging state and released your skin. of excess fat.

There are also much shorter terms where you may encounter a sudden oily skin problem. Women who are pregnant, starting birth control, or going through other areas of life that can affect their hormone levels may encounter oily skin and possibly breakouts. But do not worry; As with puberty, once your hormones have returned to normal, your oily skin should clear up.

Issues such as stress, exercise and a good diet can contribute to the temporary treatment of oily skin. Stress has been a major link in sebum production and acne breakouts, so stressing less can lead to a more oil- and acne-free life. Exercise is good for you, both inside and out, and it can help clear up your skin. Sitting around doing nothing is not healthy, and while it won’t be the cause of oily skin, it won’t do anything to help it. The same can be said for a good diet.

Eating junk food such as sweets and salty snacks is not directly related to overproduction of sebum, but a diet enhanced with fruits, vegetables and other healthy foods can help as it will help your body in general in terms of nutrition and vitamins and necessary minerals.

The best thing you can do for your oily skin is to continue cleansing, exfoliating, toning, and drying as needed throughout the day, especially if you’ve already found a routine that works for you. If you have yet to find a good routine and your oily skin is still bothering you, then you should probably start looking for a different skincare routine or question the effectiveness of some of your products.

Ask questions of other people with oily skin to compare information or ask your dermatologist for possible solutions. Even if you have oily skin for a short time, knowing how to take care of it can help you tone it down and have more patience while you wait for it to go away.

Do you like to wear elegant and fashionable clothes? For a woman over 40, there is often a problem with them: they are tight and reveal excess fat. Especially belly fat doesn’t look good in tight clothes. Recently, a woman in her 40s told me, “I need to lose belly fat now! Summer is coming, I want to put my old clothes back on!”

Of course, a woman over 40 also wants to look good in winter, but at the beach, at a pool party, or simply excluding thick winter clothing from her wardrobe, abdominal fat becomes particularly unsightly. Losing belly fat is often difficult for a woman over 40, and it’s much more than just an eye problem. Belly fat is a serious health hazard.

Belly fat can accumulate both above and below the abdominal muscles. And that’s the main difference between belly fat that just doesn’t add to your beauty and belly fat that is actually dangerous.

1. If the fat deposit is more or less directly under the skin and on top of the abdominal muscles, it’s not pretty to look at, but up to a certain point it’s not really dangerous. This type of body fat is mainly caused by eating too many calories, even if they come from healthy foods. You can also overeat healthy foods!
2. If the fat accumulates inside your belly, under the abdominal muscles, you are risking your health. This fat surrounds your internal organs and is very active in your metabolism. It releases fatty acids into the blood, which makes the blood thicker. In addition, it releases hormones that trigger a host of dangerous processes in your body, making permanent weight loss difficult for a woman over 40. This particularly dangerous type of fat often comes from eating too much sugar, fat, and lack of exercise.

If you have accumulated an accumulation of soft fat in your belly, it is probably fat on top of your abdominal muscles. If you can feel your belly muscles, then the fat is inside your belly (below your abdominal muscles).

You have probably heard of BMI (Body Mass Index). There is another method to assess the health risk when it comes to body fat: measuring the circumference of the belly. Take the measurement standing up and get your greatest circumference. For an initial assessment, check your health risk in the following table:

• Men: 37 inches or more: Low
• Men: 40 inches or more: Medium
• Men: 42 inches or more: Tall

For a woman, the health risk is even greater:

• Women: 32 inches or more: Low
• Women: 35 inches or more: Medium
• Women: 37 inches or more: Tall

Hormonal changes after 40 make it increasingly difficult for a woman over 40 to lose ugly and dangerous belly fat. If you’re a woman over 40, you’ve probably already tried various diets and tried unsuccessfully to lose belly fat for a few years. You might consider a personalized program designed specifically for you to lose belly fat permanently.