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What Foods Help Lower The Risk Of Heart Disease?

Published by superadmin on May 25, 2023 | Leave a response

The food you consume can make you healthier or increase the risk of disease. It can cause an imbalance in your gut microbiome that can cause mental issues. Some foods are specifically beneficial to certain parts of the body. They can lower the risk of heart disease and stroke. These foods may help lower blood pressure, improve cholesterol levels, or reduce inflammation, which reduces the risk factors for heart problems.

Eat your greens to keep your heart healthy.

A big salad before a meal can help get your digestive juices flowing while boosting nutrition. Greens are high in nutrients, such as vitamins, minerals, fiber, and antioxidants. You’ll protect your arteries with the vitamin K they contain. Greens, particularly spinach, bok choy, and several types of lettuce are high in nitrates. Unlike those in processed meats, these convert to nitric oxide, essential for heart health. Nitric oxide lowers blood pressure, makes arteries more flexible, and improves how the blood vessel lining functions. Increasing your leafy green vegetable intake could reduce your risk of heart disease by up to 16%.

Berries should be part of your meal.

Strawberries, blueberries, blackberries, and raspberries are jam-packed with nutrients that play a central role in heart health. Add berries and nuts to yogurt or freeze them and make a traditional palate cleanser that’s refreshing and light. Berries contain antioxidants that protect the heart from inflammation and oxidative stress. If you have insulin resistance or high bad cholesterol levels, both of which can cause heart disease, one study showed eating berries for four weeks can improve both conditions. Consuming them can lower systolic blood pressure and inflammation markers.

Choose healthy fat for a healthy heart.

People seem to fear fat, but not all fat is bad. Your body needs fat for many processes, including weight loss. Fatty fish, such as salmon, contain omega-3 fatty acids, which help protect the heart and prevent arrhythmias. Walnuts also provide healthy fat in the form of linoleic acid—a type of omega-3 fatty acid—and fiber that reduces inflammation, plus other nutrients. Sprinkle some on your salad or in yogurt with fresh berries to increase heart health. Avocados contain monounsaturated fat. These are linked to improved cholesterol levels to improve heart health.

Dark chocolate that contains 70% or more cocoa has flavonoids and other antioxidants. It can help improve blood flow to the heart, which lowers blood pressure. It can also prevent cell damage and aid in reducing clotting.
The vitamin D from sunshine is good for the heart, but if you can’t get enough sun exposure, eat food like beef liver, cheese, egg yolks, and products fortified with vitamin D.
Liver and other organ meats such as beef heart, are high in CoQ10. CoQ10 reduces the risk of heart failure and helps lower high blood pressure.
Food high in magnesium, such as spinach, avocados, and dark chocolate, help prevent irregular heartbeat. Brussels sprouts, asparagus, and broccoli are high in folic acid which reduces the risk of heart disease by 20%.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness, Nutrition

Do Granola Bars Cause Inflammation?

Published by superadmin on May 15, 2023 | Leave a response

The people of Livermore, CA, have access to some great local produce and stores packed with healthy foods, so you’d think it would be easy to eat the foods that can keep you fit. That’s not necessarily true. The food is available, but finding the right food can be quite confusing. You might eat certain food because you think it’s wholesome, like granola bars. You’d be wrong. They have a downside and it’s inflammation.

Inflammation is necessary for a healthy body, but you can get “too much of a good thing.”

Acute inflammation helps your body heal. It causes a fever that activates your body’s immune system and can destroy invading bacteria and viruses. It helps you stay healthy. However, chronic inflammation is the opposite side of the coin. Chronic inflammation can lead to serious conditions, such as stroke, arthritis, Alzheimer’s, heart disease, and diabetes. The food you eat can increase chronic inflammation or fight it.

Food with added sugar can increase inflammation.

Granola bars fit that description. A healthy level of sugar intake is about 6 teaspoons per day, but the average diet in America has about 17 teaspoons a day. Granola bars fit that description. If you consume too much sugar at one time, it can lead to insulin resistance which causes chronic inflammation. Also, protein and fat combine with sugar in the blood, creating AGEs—Advanced Glycation End Products. They cause inflammation. A third way is that sugar makes the gut more permeable. That makes it easy for bacteria and inflammatory bits to enter the blood causing inflammation. Finally, sugar increases bad cholesterol—LDL—which ultimately leads to inflammation.

Commercial granola bars contain trans fats.

Trans fats can cause inflammation. There was a lot of talk about trans fats and most people believe they were removed or at least labeled on food products. That’s not always true. If a product contains less than half a gram, the government doesn’t require the company to list it on the label, even if it’s very close to half a gram. You have to look at the ingredients to find them. If the list contains partially hydrogenated oil, there are trans fats in it.

Granola bars also contain a high amount of omega 6. There’s a fine balance between omega-3 and omega-6. Too many omega-6 fatty acids cause inflammation. Granola bars increase the imbalance.
Commercial granola bars contain high amounts of refined carbohydrates. Like sugar, they break down quickly and enter the bloodstream, spiking blood sugar levels. As your body struggles to remove the sugar, it stimulates inflammation.
The soft alternatives to granola bars with fruit in the center may be worse than granola bars, especially those with healthier ingredients. They’re high in sugar and increase blood glucose levels rapidly.
Not all granola bars are alike. Look for ones where the saturated level is lower than 20%. Find ones that have at least five grams of fiber, protein, and unsaturated fat. Identify the sugar. If it is from date paste or fruit, it’s okay.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness, Nutrition

What Is Food Flexibility?

Published by superadmin on May 5, 2023 | Leave a response

Do you miss those days when you could eat your favorite food and not feel bad? You can still do that and avoid the programmed mentality the diet culture has created. Food flexibility is based on listening to your body. It takes the bad and good labels away from food and turns it back to just plain food, sustenance for the body that you can enjoy. It also helps prevent the cycles of deprivation and binging or the defeat you feel when you’ve eaten a “forbidden” food.

The first step in developing food flexibility is understanding your internal food rules.

You may not even realize that you’ve created food rules or know where you developed those ideas once you do. Every time you eat, become aware of your self-talk. That will lead you to your internal food rules. Do these have power over you and limit your enjoyment of food? Do you ever go against them? If so, how do you feel when you do? Once you know the rules, give yourself permission to break them.

Learn to eat intuitively.

Once you understand the rules you’ve internalized and given yourself permission to break them, you need to learn to eat intuitively, accepting that foods aren’t good or bad. Intuitive eating means listening to your body. Pay attention to how you feel after you eat a specific food or eat at certain times. You might feel energetic after a certain type of meal or wake up feeling bloated after eating a big snack at night. Look for the foods and eating patterns that make you feel your best.

Food flexibility focuses on feeling good, listening to your body, and avoiding restriction.

Learning to eat healthier is part of food flexibility. It’s all about enjoying the food you eat and making smarter choices. When you permit yourself to eat the food you crave or listen to your body when you do, you won’t feel denied the pleasure of consuming it. You also won’t feel the shame that you would otherwise feel when eating food previously restricted. Taking the negative emotions out of food allows you to increase the pleasure, which can prevent overeating later.

Why does food flexibility work? Any type of restriction will increase the desire for the food restricted. Often one bite is enough to satisfy that desire, especially if you’re in tune with your body.
If you’re uncomfortable eating without rules, identify what you like about a certain food that was previously restricted. Look for the same quality in other, healthier options. The crunch from pretzels can be replaced with crisp celery.
Sometimes, food flexibility has roadblocks. If you’re constantly eating food with added sugar, your body may tell you to eat more. Sugar is addictive. The more you eat, the more you need to get the sweet flavor.
Healthy eating is all about being flexible but making smarter decisions when you do eat. However, if you’re really craving something unhealthy, you can eat it, and it’s not the end of the world or your plan of healthy eating.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness, Nutrition

Health Benefits Of Weightlifting

Published by superadmin on April 25, 2023 | Leave a response

At LIV Fitness in Livermore, CA, we include all types of fitness training in our clients’ programs. Strength training is an important part of fitness and has many health benefits. You can combine it with other types of fitness training to get more from the workout in a shorter time. Some people question whether weightlifting is appropriate for women, seniors, or those with physical limitations or even if it’s healthy. The good news is that almost every adult can lift weights. The amount of weight lifted may be far less and modifications may be necessary, but the benefits are worth it.

Keep obesity at bay by lifting weights.

Obesity is now the leading cause of preventable deaths. If you want to lose weight, you have to burn more calories than you consume. A healthy diet will help limit calories consumed and weightlifting is an efficient way to burn calories. Unlike running, which burns calories from both fat and muscle tissue, weightlifting increases muscle tissue as it burns fat. Muscle tissue requires more calories for maintenance than fat tissue does. The more you have, the higher your metabolism, making it easier to shed extra pounds.

Strength training is more important for seniors than the younger population.

After 30, most people start losing muscle mass due to lower hormone levels. That natural occurrence can be prevented or reversed by doing strength- training. Lifting weights builds stronger muscles, which is particularly important the older you get. For seniors, strong muscles can make the difference between living independently and requiring assistance. Stronger muscles can help prevent falls and the injuries they cause. It can also help relieve the pain of arthritis, back pain, and joint issues.

Including weightlifting in your workout helps maintain bone strength.

Seniors to do strength-building exercises, especially if they’re women. Senior women tend to suffer from bone thinning—osteoporosis—more than men, and strength-building can help prevent osteoporosis. It can even reverse it. Your bones uptake calcium to increase their strength and offset the tug of muscles. If no muscles tug on the bones, they lose calcium, and you have bone thinning. Studies show that strength-building workouts can be as effective as some medications for osteoporosis.

Although it might seem counterproductive to do weight training for joints and arthritis pain, the increased strength helps lift pressure off the joints, ease pain, and reduce swelling and stiffness.
Lifting weights can improve the strength of core muscles. Core strength can help improve posture, which affects many areas of health, such as breathing and digestion. Good posture can prevent acid reflux.
Weight training can help reset hormones that affect all areas of the body. It can burn off cortisol and help prevent insulin resistance, which is a precursor for diabetes. Weight training can help prevent PMS and menstrual cramps and relieve symptoms of menopause.
Working out with weights lowers blood pressure, boosts the immune system, and helps maintain blood sugar levels. It helps reduce visceral fat—belly fat—that negatively affects internal organs.

For more information, contact us today at LIV Fitness

Posted in Exercise, Fitness & Wellness

Supplements—Do You Need Them?

Published by superadmin on April 15, 2023 | Leave a response

If you’re working out regularly and eating healthy, you probably don’t need supplements to boost your muscle gain. There are exceptions, of course. If your body isn’t efficient at digesting and absorbing protein, that’s quite another thing. There are nutrient supplements to provide vitamins and minerals, plus ones that provide phytonutrients. Are any of them any good and do you really need them, or is a healthy diet all you need?

What is a supplement?

There are all types of supplements, from sports supplements that are primarily protein, to senior supplements that claim to be all the nutrients of several servings of fruit and vegetables in a pill. Some people may need supplements, but that should be decided with the aid of their healthcare professional. A healthy diet focused on your fitness goals is adequate in most cases. The definition of a supplement is any product that’s not tobacco, which has a vitamin, mineral, herb, dietary substance, or amino acid. It can come in powder or pill form and provides the nutrient your body is missing, which can be due to poor appetite, poor absorption, or poor dietary choices.

The supplement has to be bioavailable.

There are complete stores and sections of stores devoted to nothing but supplements. It’s big business because it promises an easier path to good health than modifying eating habits. Most supplements that are affordable, aren’t bioavailable. That means they aren’t easy for the body to absorb and they are often flushed down the toilet with your urine or feces. Those that are bioavailable and most useful are often high priced and not readily available to those that need them most.

There can be an abuse of OTC supplements.

If you take too much of a fat-soluble vitamin, such as vitamin A, it can build up in your body and cause health problems. While water-soluble vitamin excess flushes out of the body in urine, too much can strain the kidneys. The most abused supplements tend to be protein supplements, especially by people who want large muscles. It has side effects when you take too much. The side effects range from diarrhea and dehydration to heart and kidney problems.

Some of the supplements may be beneficial. People in Northern areas face a potential for vitamin D insufficiency because of the angle of the winter sun. Women attempting pregnancy or already pregnant should consider taking folic acid to help prevent birth defects.
Most supplements don’t contain phytochemicals that are in whole foods. When consumed in whole food, phytochemicals, vitamins, and minerals act in synergy, where the benefit of them together is greater than the sum of all individual nutrients.
Vegans may find it difficult to get adequate vitamin B12, which normally comes from animal products. Taking supplements can help prevent anemia and build red blood cells.
We can help you with healthy dietary plans to ensure you get all the nutrients your body needs. There are benefits from healthy eating, like satisfaction and enjoyment, which you won’t get from supplements.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness, Supplements

How To Lose Weight On A Low Carb Diet

Published by superadmin on April 5, 2023 | Leave a response

Each person has different needs and our programs at LIV Fitness reflect that. We offer nutritional counseling for people who want to lose weight with a wide variety of approaches. A low carb diet is one of those ways. Knowing the healthiest types of carbs to eat is key to healthy weight loss. Whole food should be part of every type of diet. The first step to a healthy low carb diet is eliminating highly processed food that has added sugar.

Besides weight loss, the health benefits of a low carb diet make it popular.

A low carbohydrate diet can help regulate cholesterol levels. It can lower the “bad” LDL cholesterol levels and increase the “good” HDL levels. It also improves triglyceride levels. Stabilizing blood sugar levels is another benefit of a low carb diet. Stabilizing blood sugar also reduces high insulin levels, which can cause abdominal fat and insulin resistance. The increased protein and healthy fat in a low carb diet can help you feel fuller longer, so you won’t eat as much. Protein can also aid in boosting your metabolism.

Low carb diets don’t cut out all carbs but change the percentages of macronutrients.

Carbs are a macronutrient, just as proteins and fats are. A low carb diet simply reduces the amount of calories that come from carbs and increases the number of calories from protein. Traditional low carb diets are structured so 30 % of calories come from protein, 40 % from carbohydrates, and 30 % from fats. The average American diet contains 50 % of calories from carbohydrates, 15 % from protein, and 35% from fat—mostly unhealthy fat. The concept is that reducing carbs forces the body to break down fat to use for energy, rather than depending on glucose.

The key to success and a healthy low carb diet is the type of carb you consume.

You won’t get sick by cutting out pasta, white bread, and candy bars, but it can affect your health if you cut out fruit and vegetables. The real killer is food with added sugar that spikes blood sugar, since fruit and vegetables that are high in sugar are also high in fiber, which slows the absorption of sugar and prevents spiking. Giving up the added sugar is the biggest struggle you’ll face on the low carb diet, since sugar is addictive. By following a healthy diet loaded with nutrients, not only will you lose weight, but you’ll also gain energy.

Not everyone should be on a low carb diet. Low carb diets were first used in the 20s to help prevent seizures. It can help some people but isn’t the best for everyone. Always check with your health care professional first before starting any special diet.
Just because you can eat platefuls of bacon, it doesn’t mean you should. Some food on a low carb diet can affect your health if consumed in large amounts. Be sensible. When choosing animal products, choose those from pastured animals that are higher in omega-3 and CLA.
Vegetables may have carbs, but they’re complex carbs, some of which are fiber that can’t be digested. They take longer to digest, so they don’t spike blood sugar levels.
The basic concept of a healthy low carb diet is to change eating habits to ones that include food that’s beneficial to the body.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness, Nutrition

Can I Lose Weight Quickly Before Vacation?

Published by superadmin on March 25, 2023 | Leave a response

If you’re leaving on vacation next week, even if you lose weight quickly, it will only be a few pounds and will return quickly, most probably while you’re on your vacation. If you have more time, like a month or two, there are several things you can do to not only look better, but also feel better and more energetic. Even if your deadline is two weeks, you can make some positive changes, but if you’re expecting to drop 20 pounds or fit into clothing that is two sizes smaller, you’ll be disappointed.

Losing weight starts in the kitchen.

You don’t have to starve yourself to shed pounds. Starving yourself right before a vacation can drain you of energy and you’ll miss all the fun. Instead, focus on eating healthier. Eliminate food with added sugar and load your plate with whole food, like fruit and vegetables. That’s right! You can eat a lot when you choose vegetables like fresh greens, carrots, peppers and other colorful veggies. Cut out processed food, too. Highly processed foods normally don’t improve your nutrition but do provide empty calories.

Workout at least a half hour a day.

If you have a month, you’ll notice a big difference in how you look and feel. Don’t try to overdo it because you have a timeline that’s approaching. Overexercising can lead to injuries that will not only set you back months, but can also ruin your vacation. Spending 30 minutes a day working out not only tones the muscles, but also burns extra calories. It can help you lose weight, but best of all, you’ll build energy and enjoy your vacation more.

You want the best workout to burn calories and shed pounds faster.

Strength-building exercises not only burn tons of calories, but they also build muscle tissue at the same time. You’ll look more toned after just a few weeks. While cardio also torches calories, it gets those extra calories to burn from both fat and muscle tissue. Muscle tissue burns more calories than fat tissue does for maintenance, so the more you have, the higher your metabolism. Make your workout a HIIT—high intensity interval training—workout that modifies the intensity throughout. Not only does it burn calories while you’re doing it, it continues to burn calories after you quit. Any type of workout can be a HIIT workout.

Increase your activity level. Even if you workout every day, you can boost your calorie burning by becoming more active when you’re not working out. Take the stairs instead of the elevator, park further from the store or walk to lunch.
Plan your meals and prepare them ahead. You’ll have the right portion size and be less likely to cheat. Don’t forget to include a mid-morning and mid-afternoon snack. It helps control your appetite and keeps you energized.
What you drink makes a difference, too. Some fancy coffees have as many calories as a meal. Sugary soft drinks, like colas, contain 100 calories per can. Replace them with water. Avoid diet drinks. Studies show a link between diet sodas and a larger waist circumference.
Get adequate sleep. Lack of sleep slows you down and makes you hungrier. It disrupts the balance between the hunger hormone ghrelin and the satiety hormone leptin, suppressing leptin and increasing ghrelin.

For more information, contact us today at LIV Fitness

Posted in Exercise, Fitness & Wellness

Quick Exercises For Inner Thighs

Published by superadmin on March 15, 2023 | Leave a response

If you’re so self-conscious about your thighs that you won’t wear shorts and definitely avoid corduroy, it’s time to do some quick exercises for inner thighs. The muscles in the inner thighs are adductors and are forgotten by many people who workout on their own. They help keep your core and legs stable. You’ll look fabulous in jeans, shorts, and swimwear when you tone these muscles. Most exercises that work the adductors also work other muscles in the legs.

You’ve lost weight but still have the jiggle.

You now have a curvier body since you lost that weight, but you need to tone it so you look your best. If you’ve ignored your inner thighs before, it’s time for an update to your routine. Start with the inner thigh raise. Lay on your side, with your hips on the ground propping your upper body up on your elbow, placing your other hand in front to balance yourself. Bend the leg on top at the knee and put the foot flat on the floor behind the lower leg that remains straight. Slowly raise your lower leg two inches, hold and then, lower it.

Squats are great for toning all leg muscles and you can modify them to target the inner thighs.

You won’t see any jiggle on the legs of a ballerina. They normally have beautiful legs. One warm-up exercise ballerinas do that targets the inner thighs is the plie. It’s a type of squat that has a wider stance and with feet pointed outward. As with any squat, tuck in your backside as you lower your body, emulating sitting. Keep your knees right above the ankles. Lower your body and raise it. If you want to get fancy, after you raise your body, try to go up onto your toes.

Do you want exercises you can do anywhere, even when waiting in line?

Some exercises that don’t require a lot of movement. Stand with your feet wider apart, as you would for the plie squat. Drive your feet down into the ground, as though you’re attempting to hold ground. At the same time, try to pull your legs together. You can do a similar exercise while sitting or use your hands to provide resistance. Just hold your thighs apart with your hands as you use your adductor muscles to pull your legs together.

You can use resistance bands to work the inner thigh. Loop a band around both legs right above the knee. Do a clamshell, squat or lateral walk to work the inner thighs.
Do lateral lunges. Lateral lunges work more than just the inner thighs, they work the outer thighs, hamstrings, and glutes. Start with feet hip-width and step one foot to the side as wide as possible and move to a squat position, then back up, rocking from side to side.
A playground ball can be a tool if you want to tighten the inner thighs. Place it between your knees and squeeze. Relax the muscles, then squeeze again.
Our trainers can help you tone your thighs and the rest of your body, as well. Always check with your healthcare professional before beginning any exercise program.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness

How To Exercise With Bad Feet

Published by superadmin on March 5, 2023 | Leave a response

Throughout the years, our personal trainers at LIV Fitness in Dublin, CA, have worked with people with issues that impeded their mobility. They created a personalized workout with modifications to address those issues. Problems often faced are issues with feet and ankles. You don’t have to give up working out, so don’t use it as an excuse not to exercise if that’s your problem. There is a way to exercise with bad feet and have a thorough workout.

Running and other high-impact exercises often create bad feet.

There are a lot of reasons that your feet might hurt. It can be anything from a temporary cause, like a cut or something more permanent. One thing you don’t want to do is exacerbate the injury. Many runners experience the problem after years of the high-impact pounding their feet take when they run. Avoid that pounding by switching to low-impact workouts or modifying existing workouts. Swimming is low impact, for instance. Modifying position your position works, too. Switch standing butt kicks for donkey kicks on hands and knees.

There are lower body exercises that don’t involve standing.

Whether you’re sitting in a chair or lying on the floor, you won’t be putting pressure on your feet. Doing leg raises laying on your side is one of those exercises that work the legs without putting any pressure on the feet. Seated heel presses, leg extensions and knee lifts are a few that can be done while seated. You can even modify a plank or push-up by resting your weight on your knees, not your feet.

Get fit and build strength whether sitting or lying on the floor.

Seated leg lifts are tough and don’t put any pressure on the feet. Most upper-body workouts can be done seated, too. Air boxing, seated jumping jacks without the jump, bicep curls and many more exercises can be modified to protect your feet and build strength. Lay on the floor and put your feet on a chair or bench. Do a modified bridge by lifting your bottom off the ground and forming a straight 45-degree angle from your shoulders to your feet. It’s more of a workout than the traditional chair, so people without injuries might want to try it.

Don’t forget to warm up and stretch. Staying flexible is important. It’s also important to maintain motion in the ankles, since you aren’t working them as hard with a foot injury. Doing ankle curls and outstretching the legs and making circles are good exercises.
Always check with your healthcare professional before starting any program of exercise. Don’t push yourself if you feel pain, particularly if the pain comes from the injured area.
Do leg lifts seated for lower body workouts. Add an upper body workout by grasping the side of the chair with your legs extended and lifting your bottom off the chair.
Don’t forget about resistance bands. Even if you’re stuck in a chair, you can use resistance bands. They’re easy to use and can be part of your fitness program that you can do anywhere.

For more information, contact us today at LIV Fitness

Posted in Exercise, Fitness & Wellness

The Best Workouts For Toned Arms

Published by superadmin on February 25, 2023 | Leave a response

Having toned arms is important regardless of gender. You may be able to cover your arms in the winter in Dublin, CA, but spring is coming and so are sleeveless shirts. It’s time to focus on workouts for toned arms so you look your best whether you’re wearing a tee-shirt or beachwear. The best way to get results faster is to do compound exercises, ones that work several arm muscles at once. You can use exercises that require equipment, such as weights or focus on bodyweight workouts.

Tone those triceps and get rid of batwings.

Toning your upper arms starts with lifting something heavy. That something can be free weights, your body, free weights or using a tricep extension machine. According to a study done by ACE—American Council on Exercise—overhead extensions worked the triceps best. You can do overhead extension with free weights, machine or even at home using a sheet. Step firmly on one end of the sheet and hold the other end taut right behind your neck to create resistance. Pull up first with one hand, then pull up with the other. Finally, end by lifting with both hands. It’s all about putting resistance on the muscle and making it work hard.

Focus on toning your arms while you tone your upper body and core muscles.

Push-ups can tone the arms, so can planks. You can do planks in a number of different ways, but the two most popular are forearm and straight arm planks. Start in plank position by laying on your stomach, raising up on your toes and forearms with elbows under the shoulders. Hold the body straight in that position for 30 seconds. You can straighten your arms, resting weight on the forearms for the second position. Also try reverse planks, walking planks, forearm planks and a number of other variations for arms.

Build your arms anywhere you have a chair without rollers.

Wooden chairs work best for this exercise, but you can also use the edge of a coffee table. A chair dip is an excellent upper arm exercise that you can do from either. Sit on the edge of your chair or table with legs extended and heels touching. Grab the sides of the chair and lift yourself, sliding forward and then down when your bottom passes the edge. Lower your body until arms are parallel to the floor and elbows are at a 90 degree angle or go as low as you can, while still maintaining control. Lift back on the chair and repeat.

Do a seated push-up. Lift your feet until your legs are straight in front of you. Grab the sides of the chair and lift your bottom off the chair. Hold for a few seconds then lower your body back to a seated position.
A bent dumbbell row can tone arms quickly. Bend at the waist and push your shoulder blades together as you keep your back flat. Your arms should be straight, directly below your body. Lift the dumbbells to the chest and then lower. Repeat.
Rowing machines, cables, bicep curl machine, shoulder press, elliptical and pull-up or assisted pull-up can help boost your gains and tone your arms quickly.
If you’re still not sure the best way to tone your arms, consider using one of our personal trainers. The trainer will design a program specifically for your needs that will get the fastest results.

For more information, contact us today at LIV Fitness

Posted in Fitness & Wellness