Fit Quiz

Fit Quiz:


Ab Challenge





1. Which of the following exercises does not work the abs?


a. Crunches


b. Squats


c. Bicycle maneuver





2. How many times a week should you work out your abs?


a. 2 to 3 non-consecutive days


b. 3 to 4 non-consecutive days


c. 4 to 5 non-consecutive days





3. Which of the following is not a muscle of the abdominals?


a. Rectus abdominus


b. Obliques


c. Gluteus maximus





4. The most effective way to burn fat from your stomach is?


a. A regimen of cardio, strength training, flexibility training and a healthy diet.


b. Countless repetitions of sit-ups and crunches


c. A stationary bike.





5. Which of the following tools is used to build a stronger stomach?


a. Swiss ball


b. Treadmill


c. Leg press





6. The core of the body is made up of?


a. Thighs, butt, and calves


b. Abdominals, lower back and hips


c. Triceps, biceps and shoulders





7. Doing 100 sit-ups a day will...


a. Increase muscle endurance in the abdomionals


b.Give you a washboard stomach


c. Help you lose 10 pounds in 2 weeks





8. Which of the following does not concentrate on core training?


a. Pilate's


b. Yoga


c. Spinning





9. The transversus abdominus is responsible for which of the following:


a. Stabilizing the back


b. Allowing you to twist your body


c. Enabling you to bend forward





10. According to the American Council on Exercise one of the most effective ab exercises is the


a. Traditional crunch


b. Ab rocker


c. Bicycle maneuver





Answers:


1. (a)Crunches


2. (a)2 to 3 non-consecutive days a week


3. (c)Rectus abdominus and obliques are both muscle of the abdominals


4. (a)Regimen of cardio, strength training flexibility training and a healthy diet


5. (a)Swiss ball


6. (b)Abdominals, lower back, and hips


7. (a)Increases muscle endurance in abdominlas


8. (c)Pilate's and yoga concatenate on core training; Spinning is used for cario health


9.(a) Stabilizing the back


10. (c)Bicycle maneuver.

Exercise of the Week

Exercise of the Week


Single Leg Deadlift

1. Stand holding weights in front of thighs and place left leg out behind you with the toe lightly touching the floor. Modifications: to make this exercise easier do not use weight, for more of a challenge lift your leg completely off the floor.




2. Keep your shoulders back, abs in and your back straight




3. Begin to tip from your hips and lower the weights towards the floor.




4. Lower as far as your flexibility allows. You can bend the knee slightly if needed.




5. Push into the heel to go back to the starting position




6. Do 1-3 sets of 10 to 16 reps

This exercise is an awesome strength training tool. It helps with that hip hinge movement but also works your spinal erector muscles, lower trapeziums, and rhomboid muscle. It also stabilizes the spine and shoulder. This exercise keep the load off the lower back and loads it onto the glutes.

Mythbusters

Mythbusters

Strength Training Will Create Large Bulky Muscles

Strength training can cause big bulky muscle but this comes with tons of training, lots of weight, and lots of food. In general strength training helps tone and firm muscles. For women they do not possess the hormones needed to build big bulky muscles, and even men struggle with getting them. Men usually have to work extremely hard to achieve that huge muscular look. Weight lifting is the most common strength training exercise. As an alternative you can also try resistance band exercises, dumbbell exercises, or even kettlebell exercise they are all great alternatives to weight lifting.

Lifting weights and performing resistance training can help you shrink those fat cells. After age 25, the average person begins to lose a percentage of their muscle each year. Each pound of muscle burns somewhere around 37.5 calories per day. As you lose muscle, your body will then of course, burn less calories. If you eat the same number each year but your body burns fewer calories, you store more of those calories as fat.

Also, most people lose even more muscles when they try to lose weight. This is because they are dieting and/or performing cardio exercise. Resistance exercises build and/or maintain muscle, if you are not performing this type of exercise and eating fewer calories then you burn each day you will lose weight by burning fat and MUSCLE. This is why resistance exercise is so important not only does it keep your muscle toned it also help prevent the loss of them, and increase your loss of fat. For women it also helps build up bone strength for the later years in life and helping to prevent osteoporosis.

Eat This, Not That

Eat This, Not That


Fast Food





Eat This:


Panda Express Mongolian Beef and Mixed Veggies


235 calories, 7g fat (1.5g saturated), 1,260mg sodium





Subway 6' Turkey Breast and Black Forest Ham on 9-grain wheat bread with tomatoes, onions, green peppers, pickles, olives, and mustard


310 calories, 4g fat (1g saturated), 1,255mg sodium





Chick-fil-A Nuggets 8 piece with BBQ sauce


315 calories, 12g fat (2.5 saturated) 1,170mg sodium





McDonald's Grilled Honey Mustard Snack Wrap and Side Salad


320 calories, 12g fat (3.5 saturated), 1,540mg sodium





Burger King Jr. Whopper without Mayo and BK Apple Fries


330 calories, 10.5 fat (4g saturated), 500mg sodium





Taco Bell Fresco Chicken Soft Tacos (2)


340 calories, 8g fat (2g saturated), 1,360mg sodium





Dunkin' Donuts Egg White and Cheese Breakfast Wake-Up Wraps (2)


305 calories, 14g fat (6g saturated), 965mg sodium





Not That:





Panda Express Beijing Beef with Fried Rice


1,260 calories, 59g fat (12g saturated, .5g trans), 1,830mg sodium





Subway 6' Meatball Marinara Sub with Provolone


630 calories, 23 grams of fat, 400mg sodium





Chick-fil-A Spicy Chicken Sandwich Deluxe


580 calories, 27g fat (8 g saturated), 1,880 mg sodium





McDonald's Premium Crispy Chicken Club Sandwich with Medium Fries


1,010 calories, 47g fat (9g saturated), 1,630mg sodium





Burger King Whopper with Medium Fries


1,110 calories, 62g fat (15.5g saturated fat, 1g trans), 1,650mg sodium





Grilled Stuffed Chicken Burrito (2)


1,320 calories, 48g fat (14g saturated fat), 4,020 mg sodium





Dunkin' Donuts Sausage, Egg, and Cheese on a Croissant


680 calories, 46g fat (18g saturated, .5 trans), 1,280mg sodium

Promotion

Kids' Camp

Starting June 27th Upward Motion will be beginning their kids' camp. This calss will be held Mondy through Thrusday, and no class on July forth. The camp is 6 weeks long and kids will learn and participate in many activities, which will help them learn healthy eating and fitness tips. Each day will have a special theme in which they will experience fun activies. These activities include yoga, light weight training, sports, and of course fun games. To recieve 25% Off sign your kid up with a friend.





Kids ages: 7 to 10


10am-11am


$125





Kids ages: 11 to 14


1pm-3pm


$250





Please contact us if you have any questions or want to sign your child up today! Call us at 505.268.1231. We look forward to seeing you and your child!


Hurry Space is LIMITED!

Exercise of the Week

Exercise of the Week

Split Jumps

The split jump is one of the lunge exercises. It is a plyometirc exercise, that involves leaving the ground. You can increase the intensity of this exercise by simply increasing the height of your jump. If you have any concerns about your knees, please talk to a physician first.

Instructions

As always you should begin by stretching before you begin your workout or exercise to warm up. Also, be sure and check your overhead clearance to avoid bumping your head. Allow at least 24 inches above your head.

Now begin in the lunge position, extending the right leg behind you with the heel off the floor. Bend the right let to the front of the body with the knee aligned over the toes of the left foot. You want to make sure you keep your pointed at all times.

Next lower your body by bringing the knee of the right leg nearly to the floor while bending the left knee. Propel yourself upward and straighten your legs. Land so that the left leg is to the rear and the right leg is to the front (switch lead legs).

Make sure you execute the exercise with correct form before focusing on increasing intensity to avoid any injuries.

Mythbusters

Is Skipping Breakfast Really That Bad?





Eating breakfast can give you healthy benefits all day as long as YOU make the smart choices for what you eat for breakfast. The best combination for receiving all the benefits from this meal is to include carbohydrates, protein and fat. A great example of this is cereal and milk with a glass of juice or peanut butter toast with fruit. If you have children this is a great opportunity to teach them early, the benefits of eating a healthy breakfast and what it consists of.





When eating breakfast it provides you with awesome benefits we can all use throughout the day. It can help improve your overall diet. By eating breakfast you are more likely to eat more minerals and vitamins, less fat, and cholesterol everyday. When you eat more three or more meals a day this helps your chances of getting the recommended nutrients and the different foods that you need to maintain a healthy diet and reduce your cholesterol. This in turn reduces your rick of cardiovascular health problems, including heart disease which are the leading cause of death currently.





Believe it or not eating breakfast also helps with weight management. You reduce the rick of being or becoming famished by the time lunch hits. This in turn means that you are less likely to eat unhealthy snacks or overeat because you are too hungry by the time lunch comes around.





This one might be the most important to those of you who are always on the go. Breakfast can allow you to be more productive throughout the day. It has been shown that adults who eat breakfast are more likely to be productive before lunch. Children who eat breakfast concentrate better, are more alert, have better hand-eye coordination and solve problems better than kids who do not eat breakfast. In addition to keeping productivity up it also keeps you energized throughout the day as well. When you skip breakfast your blood sugars can drop, which leaves you feeling tired and slow, it can also cause headaches and stomachaches. Thus making it hard for you to concentrated when you are at work or school, and can even cause you to go home.





All and all it is better to have breakfast than not, and it offers many benefits. When you are running late or you tell yourself you do not have time. Wake up a couple minutes earlier or you can even prepare your breakfast the night before so you are ready to grab it and go. This week we have given you ideas in our Eat This, Not That section so there are no excuses. No more excuses breakfast is awesome for you and will keep you going all throughout the day.