Fit_Femme’s BodyBlog

It was unplanned, but it is a great blessing.  I’m enjoying the time off (body is healing up nicely!).  Plan to compete in August 2010.

Due date Nov. 3!

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

One of the most fun activities of the holiday season is all the shopping trips girls engage in when searching for the perfect gifts for family and friends (and occasionally, for self!). In this part of the Holiday How-to Guide you’ll find tips on eating healthy, staying energized and keeping stress in check.

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By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

With thousands of supplement choices available in a multi-million dollar industry, how’s a girl supposed to know which ones are safe, which she should take, and which are just flukes? Meet the Fit Girls Guide to Women’s Supplements. Following are the top five most proven, safe and effective supplements a girl can add to her regime.

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By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Using tasty flavors like garlic, ginger and soy, this healthy but tasty go-to dinner will keep bellies full and mouths satisfied without breaking your diet. Yields 4 servings.

Click here for recipes.

Workout #1: Cardio on Treadmill - I did my 2-4-6-8 cardio routine for 3 rounds and followed that with incline walking at 4.0mph, 5.0% incline for 10 minutes. Pretty good workout!

Workout #2: Chest/Triceps/Abs - Had a good upper body workout, although I was a little tired (need to look into some supplements for energy!). Abs killed me. I followed this with 10 minutes of deep, thorough stretching for my hips and hamstrings.

1. Incline DB Bench Press 30sx15; 40sx12; 45sx10; 50sx10
2. Hammer Chest Press 25sx10; 25sx8,2; 25sx9; 25sx10
3. Flat DB Fly 20sx12, 20sx10, 20sx10
4. Lying Triceps Overhead Xtnsn w/ EZ Bar 30×12, 40×9, 40×8
5. Rope Press Down 20×12, 20×12, 20×12

1. Hanging Leg Raise (Straight ss Bent) x10,5; x10,5; x10,5; x10,5
2. BOSU Crunch x15, x15, x15, x20
Total workout=1 hour

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Now that it’s November we can officially kick off the holiday season. This can mean both good and bad things. It’s a great time of year for family, friends, food and fun, but with that often comes a busy schedule, lots of parties with tasty treats, and no time for exercise. That’s why I’m offering the Fit Girl’s Holiday How-To Guide. Part I is “Surviving Thanksgiving.”

Click here to read the article.

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Simplifying the Concept of Complex and Simple Carbohydrates, and the Glycemic Index

In light of many modern day dieters viewing carbohydrates as “evil,” a lesson in this tasty nutrient and optimal energy source is in order. Find out the difference between simple and complex carbohydrates, the different types of complex carbohydrates, and how and when to eat which in order to maximize your health and fitness goals.

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By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

“Here you’ll find several approaches to machine cardio that will ensure you are continually challenging your body to elicit constant improvement to your heart health while continuing to burn calories that will help in your weight loss or maintenance efforts.”

Everyone knows that cardio is an important part of a balanced fitness routine. It’s recommended that we get thirty minutes of cardiovascular (aerobic) activity at least three days out of the week, at a minimum. But just because you’re logging the time, does that mean you’re getting the benefits? How difficult should it be? How much of an effort is required to ensure you’re burning tons of calories, getting the heart health benefits, and continually challenging your body so it constantly improves?

These are difficult questions that are specific to an individual, but this article offers a great way to get you started in the right direction. Here you’ll find several approaches to machine cardio that will ensure you are continually challenging your body to elicit constant improvement to your heart health while continuing to burn calories that will help in your weight loss or maintenance efforts.

Click here to read entire article.

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

There are many contributing factors to a weakened immune system: stress, nutrient deficiency and exposure to germs are just a few. Fight the cold weather’s attempt at increasing your susceptibility to sickness this season. By taking some defensive measures, you can avoid getting sick or shorten your symptoms and length of cold if you are sick.

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By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Anyone who’s ever been on a diet has used them. They come in tiny little pink, blue, yellow or white packets. They’re a sweet lover’s saving grace. But, how healthy are they? Which ones rank best in flavor? How well can you bake with them? Here’s a quick guide to some popular and not-so-popular sweeteners available today.

Saccharin
Aspartame
Sugar Alcohols
Sucralose
Whey Low
Blue Agave
Stevia

Click here for article.