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- Bicep Curl: Stand up straight with a dumbbell in each hand at arm’s length.
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- Weight Training for Women: 5 Reasons You Should Do it Too by popular lifestyle blogger To Thine Own Style Be True
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- Plie Dumbbell Squat: Hold a dumbbell at the base with both hands and stand straight up.
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- Plie Dumbbell Squat: Slowly bend the knees and lower your legs until your thighs are parallel to the floor.
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- Dumbbell Tricep Press: To start , stand up with a weight held by both hands. Your feet should be about shoulder width apart from each other.
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- Dumbbell Tricep Press: Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the weight in a semicircular movement behind your head until your forearms reach your biceps.
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- Dumbbell Lunge: To begin, stand with your torso upright holding two dumbbells in your hands by your sides (not shown).
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- Dumbbell Lunge: Step forward with your right leg and lower your upper body down, while keeping the torso upright and keeping your balance. Alternate legs.
WEIGHT TRAINING FOR WOMEN
Today on my blog post, I will be covering the topic of weight training for women. Since the start of the year, I have shared with you my secrets for a new you! I hope I have inspired you to add something different in your current wellness routine. However, there is one important piece of the wellness puzzle that has been missing — weight training for women! I have been weight training since high school but began more conscientiously in college. Now as a mother of three, it is important to keep weight training every week since is still a critical link in my health and wellness! I am excited to share with you why it is so important to lift some weights.
5 Reasons Why Women Should Weight Train
Lose Body Fat: Lifting weights develops muscles. As you build your muscles, your metabolism increases. When your metabolism increases you will burn more calories all day long and even at resting! Listen up ladies, you will continue to burn calories up to 72 hours after your weight training session. Incorporate two to three sessions of weight training a week.
Building Strength Without The Bulk: It is still a large misconception who believe that weight training for women will cause bulky muscles. This is simply not the case and it can not happen. Women don’t have the same amount of sex hormone testosterone to gain mass. Women have 10 to 30 percent less testosterone than men. Don’t fear weights, my friends. Weight lifting will tighten and tone your muscles yet not bulk you up.
Prevent Risk of Osteoporosis: Everyone starts losing bone, also known as bone thinning, at around age 30. This is a natural process that will happen. However, lifestyle choices, like diet and physical activity, play a huge role in the rate of bone loss in later life. Girls, weight training not only strengthens your muscles but it also strengthens your bones! Incorporate regular weight-bearing exercises in your life. Weight training for women will reduce the risk of fractures and broken bones.
Strength Train to Reduce Injury: Weight training reduces the imbalances of muscle groups. When you add resistance training into your fitness routine, you will reduce your risk of injury. Musculoskeletal injuries are related to muscle imbalances from weak joints, ligaments, and tendons. Strengthening your muscles and connective tissues will not only improve your sports performance it will improve your daily life.
Get Moving to Manage Stress: Weight training for women is an excellent example of exercise that you can incorporate into your life to improve your mental health. Exercising and weight training release endorphins. Studies show that people who exercise regularly get a boost in their moods, reducing stress and lowing their rates of depression. Endorphins do us a huge favor by improving our memory, concentration, motivation and mood.
Hydrate On The Go
As a busy mom and business owner, trust me when I say it is hard to juggle everything from making time to exercise to taking care of my family to managing my business. I totally get it. I made it a health priority to incorporate daily exercise in my life. One of my daily non-negotiable tasks is exercise and I absolute love weight training! Along with strength training and eating healthy, it is equally important to be properly hydrated. Staying hydrated is made easy and delicious with wanu water. I love wanu water’s flavors Peach Passion, Kiwi Cucumber, and Watermelon Raspberry. You can find wanu water at your local Albertsons, Safeway, Vons, and/or Pavilions in stores.
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Drink up my friends! wanu water is important to my wellness and lifestyle. It is naturally sweetened by monk fruit with zero grams of sugar (10 calories per serving). Monk fruit lowers the risk of obesity and it doesn’t contain the harmful effects of traditional sugar and sugar substitute.
wanu water is also gluten-free and vegan. Your 10 essential nutrients of B1, B3, B5, B6, B12, K, Folic Acid, Biotin, Fiber and antioxidant Vitamin E are in each bottle of wanu water. It also is the perfect non-dairy substitute for smoothies + shakes and pairs well with pre-workouts. I love wanu water because it helps me hydrate when I am on-the-go or while I am working out to replenish my body with the essential nutrients it needs.
Have you tried wanu water yet? I know #youknowyouwanu !!!
