A blog by Candace M. Foxx Retired WNBF Pro Fit Body and Pro Figure Competitor, Female Personal Trainer, NASM FNS and MMA Specialst, Competition Prep Coach, IFBB USA Certified Bodybuilding Judge and Promoter, and Creator of the Clash at the Border Bodybuilding Show.
Showing posts with label Resistance bands. Show all posts
Showing posts with label Resistance bands. Show all posts
I have spent almost 10 years building my gym from a mixture of new and used equipment. I'm really glad at this time during the quarantine, that I did this because I don't have monthly payments for equipment. Most people do not have a set up like this, but there are some reasonably priced equipment you can buy to keep up with your fitness goals!
TRX Suspension Strap
Price ranges from: $150 - $180
Perfect Resistance Bands
Price ranges from: $14.99 - $19.99
Perfect Handles: $11.99
SKLZ Sliders
Price range: $20 - $30
Swiss (Stability) Ball
Price ranges from: $10 - $30
Adjustable Bench with Dumbbell Set
Bench price ranges: $100 - $300
Dumbbell Set (3 pairs) price ranges: $45 - $150
Bosu Ball
Price ranges: $110 - $140
Pull-Up Door Way Bar
Price ranges: $12 - $35
Adjustable Weights
Price ranges: $199 - $400
Squat Rack/Chest Press Stand
Price ranges $50 - $75
Adjustable Squat Rack with Pull-Up Bar & Olympic Weight Set
Keep the fried foods,
fast foods, processed foods and red meat to a minimum.
Look for words like:
blackened, grilled, & roasted.
Go for fruit instead
of refined white flour baked goods.
Eat lots of greens.
They fill up half of your medium sized plate.
Ask for a doggie bag
to put half of the meal to go. Or share with a companion.
Alcohol is basically
liquid carbs and over 2 beers is illegal to drive!
Not a good idea on a
family vacation!
1 oz. of alcohol is 80
- 100 calories
Drinking alcohol not
only gets you drunk, but it also dehydrates, fills you with empty calories which
equals weight gain and water retention.
Keep hydrated with
water!
In the hot sun without
water can lead to dehydration and heat exhaustion.
Sodas, Teas and coffee are
also diuretics!
Activity Level (20%)
Just a reminder: The
less activity you do without making proper food choices, the more weight you
will gain.
Just because you are
on Summer vacation doesn't mean you stop working out and taking care of
your health.
Keep the
cardiovascular training going!
2 – 3 x a week is adequate to maintain a strong
cardiovascular endurance
Walk, jog or run on
the beach, city or country side
Ride a bicycle or
mountain bike
Go hiking on a hill or
mountain side
It will make you feel
like a kid again
Play volleyball at the
beach or regular outdoor activities.
Resistance training is
also just as important!
The more muscle you
retain the stronger immune system you will have with proper
nutrition.
Muscle weighs more than fat, but takes up less space
on the body.
Each pound of muscle burns an additional 14 calories
per pound.
More muscle equals higher the metabolism
A minimum or 2 – 3 times
a week is adequate for weight and core training
Most hotels and
resorts have small fitness rooms with Tvs!
Resistance bands
are great for traveling
They can be used to train:
Biceps
Triceps
Shoulders
Glutes
Hips
Calisthenics: Body
weight exercises
Pushups
Crunches
Wall Static Squats
Superman
Single-leg stiff-leg
deadlift
Inclined Plank
Single-leg calf raises
Side plank
Falling off the band
wagon for too long will make it very HARD to get BACK ON TRACK. You will have
to grow through the soreness and stiffness all over again! Why go through that?
I'm a bodybuilder and post contest we usually take 1 - 2 weeks off to heal from
the extensive resistance training from the contest prep. However, I can only
stand taking 1 week off. I get very sore once I start training again. I can
only imagine 2 whole weeks off!
