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Posts Tagged ‘Ask Audra’

FITNESS 101: ASK AUDRA

Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in July) to help us to dis-spell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.

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QUESTION: Ideally how many calories does a person want to burn when they exercise? Is there a healthy amount?

ANSWER: How many calories you want to burn each time you exercise is really dependent upon what your fitness goals are. There are 3,500 calories in a pound so divide 3,500 by 7 days. If the goal is to lose a pound a week you need to create a deficit of 500 calories per day. To burn 500 calories in one workout is do-able, but it’s a very intense workout.

Combining a healthy diet with exercise is the best way. One of the best ways to count your calories and help yourself lose weight is to use an app like Loseit.com. With this app, you can enter everything you are eating (many of the foods you consume daily are likely already in the app) and it will count the calories for you. It also allows you to enter your exercise and will calculate roughly how many calories you burned based on exercise type and intensity level. To get a more accurate idea of how many calories are burned in each of your workouts it’s best to get a heart rate monitor that calculates the number of calories burned based on your heart rate throughout the exercise.

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Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here


FITNESS 101: ASK AUDRA

Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in July) to help us to dis-spell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.

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QUESTION: I have always longed to have “dancer’s legs”? Are there any leg exercises that can re-create those for those of us who haven’t had the years and years of formal dance training?

ANSWER: The best exercises to start with would be ballet dancer’s exercises.

According to Mary Helen Bowers (Natalie Portman’s trainer for “Black Swan”), “ballet targets the smaller muscles that you don’t often use.”  Instead of working the quads it works the inside and back of the leg.  A few of the basic exercises would be the plié squat, the releve calf raise, and jumping exercises.

Plié Squat

– Standing with your feet slightly further than shoulder width apart point your toes outward.
- Bend at the knees and press your weight through your heels as you lower yourself until your knees are at a 90 degree angle.  Make sure you keep your upper body straight and never let your knees go forward past your toes.
- Pushing through your heels, raise up to the starting position and repeat.

Releve Calf Raise

    – Place your heels together with your toes and legs pointing out to the sides.

    - Squeezing your hips, thighs and butt tight and press through the balls of your feet as you slowly raise your heels up so you are balancing on the balls of the feet.  Hold for a few seconds and slowly lower.  Repeat.

    Jumping Exercises

These are a bit more tricky and should only be performed if you have no injuries and have mastered the above movements.

The Plyometric Plié
-Starts out the same as the Plié Squat.
-Once you get to the bottom of the squat raise back up and spring into the air from the balls of your feet. You don’t need to spring very high.  Repeat.

The Plyometric Releve Calf Raise


    (Performing a releve in ballet means that you raise your body up on your toes)

    – Starts out the same as the Releve Calf Raise, but once you get to the point where you are balancing on the balls of your feet you want to bend slightly at the knees and spring up.  Again, there is no need to spring high.
    - After you land back on the balls of your feet lower your heels to the ground and repeat.

    In addition to these exercises you’ll want to incorporate a good cardio workout.  Yoga and Pilates are also great ways to create long lean limbs.

Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here


FITNESS 101: ASK AUDRA

Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in April) to help us to disspell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.

QUESTION: I want to start taking a spinning class, but am a little intimidated. Every time I see one they look so intense and fast-paced I’m afraid I won’t be able to keep up. Is there anything I can do to work up to that level of biking so that I don’t make a total fool of myself and pass out from exhaustion after 40 seconds of a class?

ANSWER: I have been a spinning/cycling addict for some time, but I still remember the first time I tried it and I was just as intimidated as you!

Luckily I had a really great teacher who made sure to guide me and teach me the proper technique right from the beginning.  She also continued to coach me continuously each class thereafter if my form was ever off.  It’s really important to have a teacher that knows what they are doing and who will gently guide you. 

When going to your first class, show up early and tell the instructor you are new so they can teach you how to set your bike up properly and so they know not to push you too hard.  Any decent cycling instructor will ask their class in the very beginning if there is anyone new anyway, but it’s better to be safe than sorry.   

Don’t try to be a cycling pro walking in the door.  Take it slow.  No one expects you to be Lance Armstrong on your first day. 

Keep it at a slow and steady pace and don’t add too much resistance or try to go too fast.  Building your endurance takes time.  Just keep going and pushing a little harder each time. 

Breathing is really important when cycling.  It’s an intense exercise, so breathing in and out through the nose is a good way to regulate breathing so as to keep from hyperventilating.  If at any time you feel lightheaded, or find it hard to catch your breath, back off the resistance or slow it down.  

If you aren’t comfortable trying to stand when they tell you to stand yet, don’t.  Listen to your body and work up to doing anything you aren’t comfortable with.  If you can’t keep up with everyone else don’t be hard on yourself.  It’s your first time.  Just keep going back and before you know it you’ll be a pro, and remember everyone in there had to start somewhere!

Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here


FITNESS 101: ASK AUDRA

Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in April) to help us to disspell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show the second and fourth Wednesday of every month at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com. This Wednesday Audra will have Youth Arts Outreach Founder Pamela Koller on her show talking about maintaining a fitness routine while healing a broken hip and undergoing chemotherapy.

QUESTION: I travel a lot. Is there a mini full body fitness routine that I can do anywhere (i.e. hotel rooms) without having to lug a bunch of fitness equipment with me?

ANSWER: The best thing to do in this case is to bring fitness training bands with you. They are lightweight and don’t take up a lot of space. You can pretty much do all exercises you want to do using these bands. Most of the bands come with an instruction manual that will show you how to do each exercise as well. You can use the bands to do squats, lunges, overhead presses, chest presses, lat pull downs , lateral raises, tricep kick backs, etc. You can pretty much work out every muscle group.

QUESTION: When is the best time to exercise?

ANSWER: The best time to exercise is at a time that works best for you and really depends on your schedule. Everyone is different. I personally try to get my workouts out of the way first thing in the morning because I’m too tired by the end of my day to hit the gym so I’m less likely to follow through. I also have a hard time sleeping if I do my workouts at night because my body is too energized after a good workout. Whenever you choose to do your workout I would just say the most important thing is to be consistent. Make it a part of your routine.

QUESTION: I know most people want to lose weight, and that’s first thing people think of with exercise. However, what if we want to put on weight (or appear bigger). What are some good ways to “bulk up”?

ANSWER: In order to force a muscle to hypertrophy, the muscle must perform more than what it is currently used to performing. Generally speaking you want to lower your reps and increase the weight. You’ll want to stay in a range of about 1-5 reps and 4-8 sets. You also want to be taking in more calories. Make sure they are still healthy calories though. Your performance is dependent upon what you are fueling your body with and the better you perform, the more effective the work out. Also, keep in mind that genetics play a role in how much you might be able to bulk up.

Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here


FITNESS 101: ASK AUDRA

Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in April) to help us to disspell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show beginning Wednesday April 11th at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.

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QUESTION: I’ve been wanting to take up surfing, but am a little hesitant as I’d tried it before and found it impossible to stand/stay on the board. Are there any exercises I could maybe do as prep for the next time I attempt to hit the waves?

ANSWER: What exercises shouldn’t you do would be a much easier question to answer in this case because surfing requires the use of pretty much all your major muscle groups. Since your main concern is staying on your board I would suggest focusing on stability/balance exercises as well as core strengthening ones. It’s a good place for everyone who is just taking up surfing to start at.

Some Good Workouts to Help Strengthen the Core Area (consisting of the hips, pelvis, abdominal area, lower back, and mid-back) Would Be:

Quadruped Opposite Arm/Leg Raises - Start on all fours, and keep the spine in a neutral position. Draw your abs in, tuck your chin and raise the right arm (thumb pointing up) and the left leg with toes pointing away from your body. Raise both limbs so they are level with your torso. Hold them for two seconds and return them to the floor and then do the same with the opposite arm and leg.

Floor/Ball Bridge – Lie on your back with knees bent and feet flat on the floor. Your toes should be about shoulder-width apart and pointing straight. Place your arms out to the side palms facing up. Draw your abs in and lift your pelvis off the floor and raise until your knees, hips and shoulders are in a straight line. Then lower pelvis back to the floor.

Reverse Hypers – Lie face down on a bench torso fully resting on the bench. Extend your legs straight out behind you in the air until your entire body is in a straight line. Then relax and lower your legs back to the floor.

Crunches – Lie on your back on the floor and cross your arms over your chest. Keep your knees bent and feet flat on the floor. Feet should be shoulder width apart. Flex your upper body toward your knees lowering your rib cage toward your hips. Then lower your body back to the floor.

Standing Cable Rotation - Stand with your feet shoulder width apart, knees slightly flexed and your toes pointing straight in front of you. Draw your abs in and rotate your body away from the weights. You should feel it in your abs and in your glutes. Make sure your back foot pivots in the direction you are pulling the cable toward.

Standing Cable Lift – the same as the standing cable rotation except you’ll want your cable to be coming from a low position. You’ll be squatting down to grab the cable then standing and lifting the cable up toward the sky and pivoting your foot in the same direction.

Stability and Balancing Exercises Would Include:

The Single Leg Squat – Stand on one foot with leg slightly bent and other leg slightly bent and “floating” in front of your body. Squat down with the leg you are balancing on as though you are sitting in a chair then push through the heel, activating the glutes, and stand back up straight.

Single Leg Squat Touchdown – Follow the steps for the single leg squat except when you squat down you’ll reach the hand opposite of the balance leg toward the balancing foot while keeping your chest lifted. Hold this position for two seconds and then stand upright pushing through your heel.

Single Leg Romanian Dead Lift – Place one hand on your hip and balance on the same leg of the hip your hand is resting on. Your “floating” leg will be slightly bent but still next to your balancing leg. Next bend at the waist and reach your free hand toward the stabilizing foot. Lower down until your hand is right in front of the middle of your shin and then stand back upright (you may also incorporate a kettleball or weights to add to the difficulty level)

Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here

surfing photo originally published here


FITNESS 101: ASK AUDRA

Audra Yocom is a certified personal trainer based out of Los Angeles, who will be answering your fitness questions on a weekly basis (every Monday) and will also bring you monthly fitness tips via her regular column (resuming in April) to help us to disspell those myths we’ve all been subjected to regarding fitness at one point or another in our battle with the bulge. You can also hear Audra with her fitness tips during the early morning (5am – 7am) A.M. Blast block of upbeat tunes geared towards your morning workout and via her new “Fitness and Health” Show beginning Wednesday April 11th at 7:30 pm on intraffikradio.com (http://tinyurl.com/intraffikradio) or under Intraffikradio under the eclectic section under iTunes Radio. To learn more about Audra or to inquire about training sessions visit her site http://audrayocom.com.

QUESTION: Is running bad for someone with a weak ankle? And is there a way to build up that ankle without hurting it?
ANSWER: I wouldn’t suggest running if you have an ankle that is weakened due to a previous injury. It would depend on exactly what is wrong with your ankle though. You can strengthen your ankles using bands and by doing exercises like calf raises and go from there.

QUESTION: What are some of the best exercises to keep my breasts from sagging when I get older?
ANSWER: Chest presses, push ups, incline flies (these also work for working the chest area for both males and females in general)

Audra will be answering your fitness questions every Monday. If you have questions you’d like answered you may email her at Audra@intraffik.com or send to info@intraffik.com. To see if your questions have been addressed check out past “Ask Audra” Column Entries here