Author Archives: Kristina

About Kristina

Kristina is an adventure seeker with a life-long love of sports and a love of cooking that makes her favorite dishes healthier for all who enjoy them. She holds a bachelor's degree in broadcast journalism and a master's in exercise science from Wichita State University. Commissioned by the U.S. Air Force, Kristina is an active member of the Kansas Air National Guard.

Saturday Morning Drills: 4 Moves for a Firm Tush

We have four moves that will help you get that perfectly shaped derrière you’ve been wanting. Your tush is made up of three muscles: the gluteus maximus – the largest muscle in the body – the gluteus medius and the gluteus minimus. It’s important to focus on all three of these muscles while working out. These moves are great because they work every angle, ensuring the best shape.

To maximize the results from these moves make each rep count. While the glutes will naturally contract during these moves, make sure to give them an extra squeeze. Your glutes are mainly slow-twitch muscles which means they perform best with slower endurance exercises. So while you may be in a hurry to get that firm booty, performing the moves slower will get results faster!

For the following workout, perform each move up to three times per week on non-consecutive days. Do up to three sets of 12-15 reps, with only 30 seconds of rest between each. (more…)

Posted on June 23, 2023 by Kristina

Saturday Morning Drills: Fat Blasting Circuit

Don’t let this quick little circuit routine fool you. You’ll be feeling the burn and blasting fat in no time. Doing these exercises with little rest in between will force your body to consume more oxygen during the workout and after. This means your body will have to use all that unwanted body fat for energy!

How to do: Perform each exercise in the amount of time given. Rest for 5-10 seconds before moving on to the next. You can repeat the entire series up to three times. The only equipment you’ll need are light weight dumb bells.

2 minute Warm Up– Slow jog around your living space, staying on the balls of your feet and swinging your arms.

2 minute Leg kicks-Standing with feet hip width apart, kick one leg up straight and extend your opposite hand to touch your toes. Lower that leg and quickly repeat with the other leg and arm.

1 minute Burpees– Start in a push up position with both hands below your chest. Keeping your hands in place, bring your feet towards your hands by making a jumping motion. (To make it easier, step with one foot towards the same side hand and than bring the other foot forward) Jump up. Immediately squat back down, touching the floor with your hands. Kick both feet back at the same time, bringing you back to the push up position. (To make it easier, step one foot back than the other. Repeat for 1 minute. (more…)

Posted on June 16, 2023 by Kristina

5 Dance Fitness Classes to Get You Swimsuit Ready

If you are looking for fun and different ways to get your body swimsuit ready as well as meet a great community of new friends , we’ve found some great options. We have our top five picks of the best dance classes that will have you moving to the groove and slimming down with friends in no time!

1. Zumba

Zumba classes feature exotic rhythms set to high-energy Latin and international beat. It is the only Latin-inspired dance-fitness program that blends international music, created by Grammy Award-winning producers, and contagious steps to form a “fitness-party” that is downright addictive and fun.

Since its inception in 2001, the Zumba program has rapidy become the world’s largest – and most successful – dance-fitness program with more than 12 million people of all shapes, sizes and ages taking weekly Zumba classes in over 110,000 locations across more than 125 countries.

It’s also easy to feel part of a community when you continuously attend the classes, not to mention fun and exhilarating!

2. Turbo Kick

Turbo Kick classes, created by Chalene Johnson, is a fat-blasting, ab cardio workout that can have you burning up to 1,000 calories an hour! The class is a mix of kickboxing and simple dance moves set to fast paced dance music that is guaranteed to have you feeling the results. It’s a great way to feel energized and empowered and you’ll never leave a class feeling bored. (more…)

Posted on May 28, 2023 by Kristina

Saturday Morning Drills: Strong Sexy Arms in No Time

Ever wonder how all the celebrities always have gorgeous arms? Well, yes maybe they were born with it but they all have to work at it to get the definition and strength. Follow these four easy moves, three times a week and pretty soon you’ll be looking for a red carpet to walk down!

To get ready for these moves you’ll need a resistance band and dumbbells.

Triceps

This exercise will make you look sexier in your tank top in no time! While standing place one end of the resistance band under your right foot. With your right hand hold the other end and bend your arm by your ear. Making sure there is some resistance in the band, slowly lift and extend your arm straight up in the air. Pause for a second or two and slowly lower back down. The whole time make sure you are keeping proper form and keep your arm near your head. Do 15 reps then switch sides. Do a total of three sets on each side.

Bicep Curl

This move will help you get strong sexy shaped arms. Stand with feet shoulder width apart. With a dumbbell in each hand, palms facing your thighs, slowly raise the dumb els up until they almost touch your shoulder. Pause for a moment and slowly lower back down to your thighs. Do three sets of 15 reps.

Front Raises

To get sexy strong shoulders like first lady Michelle Obama, do this move. Stand with feet shoulder width apart. With a dumbbell in each arm, palms facing the front of your thighs. Slowly raise the dumbbells in front of you until your arm is even with your shoulders. Pause for a second and slowly lower back down to the front of your thighs. Do three sets of 15 reps.

Rows

Wrap the resistance band around a doorknob, hold one end in each hand, and take three to five steps backward. Bend elbows 90 degrees, keeping upper arms close to your body, palms facing in. Then, keeping elbows bent, pull arms behind you while squeezing shoulders together and pushing chest out. You should feel it in your middle back. Release arms and repeat. Do three sets of 15 reps.

Also Read:

Saturday Morning Drills: Sculpted Sexy Thighs

Yoga for Fitness 

New Amendment May Bring Big Changes to the Supplement Industry

 

Posted on May 26, 2023 by Kristina

U.S. Men Living Longer; Closing the Gender Gap

Congratulations gentlemen, all your efforts of living a healthier lifestyle are starting to pay off. According to a report from Institute for Health Metrics and Evaluation, the life expectancy for U.S. males grew by 4.6 years.

This increase has narrowed the gender gap from seven years back in 1989 down to five years, one month and six days. This means that today’s men will live to be an average age of 76.2, while a woman’s average lifespan (which rose by 2.7 years) will be 81.3.

Dr. Ali Mokdad, professor of global health at the IHME, part of the University of Washington, told MSNBC one of the reasons they may be catching up is because when it comes to cardiovascular disease, “men are tending to be more vigilant than women.”

When it comes to cardiovascular disease, it is the number one killer for women. It is often unrecognized and untreated in women, according to the American Heart Association. Mokdad told MSNBC, “In this country, we haven’t done a good  job of raising awareness for women about the risk factors for cardiovascular disease.” (more…)

Posted on May 23, 2023 by Kristina

Maxim’s Hot 100 List Has a Few Surprises This Year

This is the first year Maxim opened up its Hot 100 list to voters and you may be surprised who made the list.

Making it on this highly coveted list includes Lois from the cartoon Family Guy, who the magazine calls, “the sexiest housewife in Rhode Island.” Another surprise is Amanda Knox, the former murder suspect, coming in at number 93.

Who was the first man to make it on the list? After creating a huge write-in vote campaign, Comedy Central host Stephen Colbert from The Colbert Report landed at number 69. “Democracy isn’t always pretty,” the magazine said. “Sometime it’s downright handsome.”

Maxim editor-in-chief Dan Bova told The New York Daily News “The Hot 100 list is always unpredictable and exciting, highlighting beautiful celebrities and news makers alike.”

Who was considered the hottest of the hot? The number one slot went to Leonardo DiCaprio’s ex-girlfriend, Israeli model Bar Rafaeli. She told USA Today, “Every year, it’s a different girl that I look up to. For me to be among them, it’s an honor.” (more…)

Posted on May 23, 2023 by Kristina

How to Get Your Refund From the $40 Million Skechers Lawsuit

If you purchased Skechers toning shoes after August 1, 2024 you may be eligible for a refund. Skechers USA has agreed to pay $40 million to settle the case filed again the Federal Trade Commission for making unfounded claims about its Shape-Ups, reporting these shoes would help people lose weight and strengthen their leg and butt muscles.

The amount of each refund will depend on the number and amount of shoes you claim, as well as total number of valid claims filed. The claims are based on the honor system and any claims under $200 will not require a proof of purchase.

According to the FTC’s Facebook page the refund for the Shape-Ups is expected to be $40.00, the Podded sole shoes is $27.00, Tone Ups (non-podded soles) is $20.00, and Resistance Runners is $42.00.

The amounts are currently only estimates and the amount could change based on the number of people who apply for the refund.

The shoes cost roughly between $60 and $100, depending upon the style and sales outlet. (more…)

Posted on May 22, 2023 by Kristina

Saturday Morning Drills: Get Gorgeous Calves

Looking for ways to get gorgeous calves? We have the best exercises to get you those envious calves in no time! The calf muscles are made up of two main muscles; the gastrocnemius and soleus. These muscles are used every time you walk, run and go up and down stairs. In order to get the defined calves you are looking for try to following exercises two to three times a week. If you are looking to also lose weight include this with additional lower body strength training  and cardio for best results.

Before you start the exercises below make sure you are properly warmed up by walking or jogging for at least ten minutes. Always use proper form and avoid doing these exercises daily to avoid injury.

Calf Raise

This exercise is good to do if you don’t have access to gym equipment. Calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. For more of a challenge they can be done one leg at a time. To work the inside of your calves, set your feet farther apart and rise up onto the inside balls of your feet. To work the outside, set your feet in close and rise up on the outside balls of your feet. Do not turn your toes in or out as this will put stress on your knees.

Leg Press Machine

This machine is primarily used for the upper legs but shifting your feet slightly will put the focus on your calves. If the machine plate is adjustable, set it a little bit higher. While sitting in the seat and starting with a lower weight (until you figure out how much is best for you) place your toes near the bottom of the pressing plate (where your heels would normally go). Use your toes to push the plate and then slowly let it come back down. (more…)

Posted on May 19, 2023 by Kristina

Saturday Morning Drills: Sculpted Sexy Thighs

If there was a part of my body that I wish would just magically look the way I want them to I would have to choose my thighs. Like other women who are pear shaped, slimming and firming the lower part of my body is very challenging.

You would think the best way to fix this problem is to eat better and exercise right? Not exactly. If those are the only things you do, you will be disappointed with the results. So what in the world can you do? The answer is strength training.

You may be thinking I want to slim down my thighs, not make them bulky! Then you probably believe strength training will end up making women look like body builders on steroids. We advise you need to stop thinking that immediately. Women have no need to worry about looking that way because we lack the high testosterone levels found in men (unless you actually are taking steroids, which is another issue entirely). For women, strength training can help you transform your body into a lean, fat-burning machine by increasing sexy muscle tone and reducing body fat.

When you have more muscle than fat, your body is burning more calories which in turn helps you burn even more fat, helping you get those sleek and firm thighs.

Posted on May 12, 2023 by Kristina

Saturday Morning Drills: Yoga Slim Down

Yoga is known for relieving stress but did you know research has shown it also helps slim you down? A study published in the Journal of the American Dietetic Association found a strong link between yoga practice and weight maintenance, and researchers attribute it to “mindful” eating. It showed yoga lowers levels of stress hormones and increases insulin sensitivity-a signal that informs your body to burn food instead of storing it as fat. One of the examples is being able to turn down unhealthy foods regardless of temptations. It also showed those who practice yoga consistently learn to stay calm when faced with stress and discomforts. The study found these results were unique to those who practiced yoga and not other activities such as walking or running.

The yoga poses below will help firm your muscles and increase flexibility. They will also help you achieve lower levels of stress and will increase your insulin sensitivity while building tolerance and self control.

BEFORE YOU START

Gear: A yoga mat or carpeted space.

How to See Results: Follow this routine at least 3 times a week, holding each move 1 time for 5 deep breaths. If you are feeling strong, hold each pose for up to 8 breaths and repeat two to three times. When you finish make sure you drink plenty of water.

Have Fun With It: Light your favorite candle and play calming music in the background (more…)

Posted on May 5, 2023 by Kristina

Saturday Morning Drills: Stretches for Your Upper and Lower Body

Whenever I workout, especially after a hard workout, I always make sure to spend some time stretching. For me, stretching is like the dessert of my workout, it’s my favorite part. I love feeling my heart and breath slow down while I lean into a deep stretch. It helps me wind down both physically and mentally.

So, how important is it to stretch? Some benefits of stretching include decreasing pain and soreness after exercise, improves circulation, range of motion, and posture. It also decreases muscle tension and soreness.

If you lack time, you do not need to stretch after every workout. However, if you’ve just finished a hard workout or a new workout, make sure you allow time for it.

Before starting any kind of stretch make sure your body is warmed up. You will increase the risk of injury if you try to stretch “cold” muscles.

During your stretching it is important to keep a couple things in mind. Always stretch slowly (even if you’re in a hurry) and always stretch both sides of the body. Hold each stretch for at least 15 seconds and make sure you are breathing! People tend to hold their breath while stretching and this could lead to injury, and also prevents the muscles from getting the oxygen they need. Never bounce or jerk while stretching and avoid over-stretching. Never push your stretch to the point you are feeling sharp pain or discomfort. (more…)

Posted on April 14, 2024 by Kristina