The Fitness Blog of Miss Melinda Has Moved!

My fitness blog has moved and it also has a whole new look! :)

You can still view the older posts here, but I have moved over to the Wordpress platform. I'm afraid to keep blogging on blogger because blogs can disappear at anytime without reason so I have purchased my own hosting to prevent that from happening. Come join us over at www.melindasfitnessblog.com!

Proper Deadlift Technique - A Video

Deadlifts are my very favorite strength training exercise. They work so many different muscles throughout your entire body. I generally do deadlifts on my "back" day along with my other back exercises.

Here's a great video demonstrating proper technique of the conventional deadlift. Proper form is incredibly important. If you don't have correct form, you risk severe injury.

My Latest Chest Workout!

I was supposed to do a chest workout yesterday, but we had Applebee's for lunch and it totally screwed up my stomach. My stomach is really sensitive to salad dressing and last night I ordered a Ceasar salad, totally forgetting about the horrible stomach pains I would have afterwards. Definitely not a smart move on my part.

So I did my chest workout late this morning, just doing flat bench and here's the routine I completed:

*35lbs 1 set x 12 reps
*45lbs 1 set x 12 reps
*55lbs 1 set x 10 reps
*65lbs 1 set x 5 reps
*75lbs 1 set x 1 rep (because Roger made me laugh...)
*75lbs 1 set x 3
*80lbs 1 set x 2!

80lbs is my heaviest lift to date. I had Roger spotting me in case I needed some help, but I completed 2 full reps. =]

Avoid Holiday Weight Gain

Ahhh yes. The holidays have fallen upon us. With Thanksgiving under our belts, let's hope we haven't all started packing on the Seasonal Seven. The Seasonal Seven is said to be the average weight gain for Americans between the Thanksgiving and New Year's holidays. Everywhere you go you'll find Christmas cookies, chocolate sweets, eggnog filled to the brim, sugar, food, sugar and more food!

Here are some ways you can help yourself avoid any holiday weight gain:

• Don't Leave Your Home Hungry: If you are traveling for the holidays, always have a nutritious snack prior to leaving so that you don't arrive to dinner starving. You are bound to eat more and more quickly, thus overeating.
  
• Avoid Excessive Use of Alcoholic Drinks, if any: Consuming alcoholic drinks not only gives you an extra 150+ calories per serving, but will also lower your overall control of making good food choices. I know whenever I take a sip of anything containing alcohol, the first thing I want to grab is a huge bag of chips. The sour cream and cheddar Ruffles. Those are so good. (But anyway...)
• Portion Control: You don't have to skip the sweets, just eat smaller portions. And that can be for everything. Don't load up your plate and it's wise to set your utensil down after taking each bite. You'll have more control of how much you end up eating because you're likely to chew more slowly.
• Socialize: Remember what the holidays are about. The holidays are not just about food. Believe that or not! ;) Spend more time socializing with friends and family members, rather than hanging out at the buffet table snacking all night.
• Stick to Your Workouts: Do not put off working out until after the New Year. Schedule your workouts, even if it's just a few minutes each day. Ten minutes of physical activity is better than no physical activity at all.
• Intensify Your Workouts: If you find yourself splurging on too much food, intensify your workouts. Up the weight you're lifting or lengthen the amount of time you workout.

Don't feel like you can't eat anything, just know that it's important to control your portions to avoid overeating. If you eat small portions and continue to exercise regularly each week, you should have no problem avoiding the Seasonal Seven. :)

6 Ways to Make Fitness Resolutions Stick!

The New Year is less than a month away, have you started thinking about your New Year's resolutions? Chances are if you have, it has something to do with fitness. Am I right? :)

Most people set goals that are focused on quick fixes. That's a really good way to burn yourself out quick.

Fiona Branton gives us 6 ways help us make our fitness resolutions stick:

*Don't do too much right away. Ease your way into a new workout regimen.
*Have fun. If you're bored, you'll quit.
*Take baby steps. You have to crawl before you walk.
*Speed up.
*Change it up. If you keep doing the same workouts day after day, you'll get bored and quit.
*Don't expect big results. Be patient.

For more, Click here for the complete article.