Category: Exercise

Disgusted With Her Appearance – Woman Loses 280 Pounds

April 16, 2016
Emma Sealey Before

 

After becoming disgusted with her appearance, a 35 year-old, morbidly obese British woman, named Emma Sealey, decided to lose weight.

Before weight loss, Emma wore a size 32 dress.  She was too fat to fasten a seat belt, and used food to cheer herself up.  Her Body Mass Index (BMI) was 72.3!  Her petite height is 5′ 2″.

Emma Sealey After

Post weight-loss, she trimmed down to a size 8.

BMI Categories:
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9
Obesity = BMI of 30 or greater

Emma Sealey lives in England.  She credits her weight loss to The Cambridge Plan.  Follow the link to read more about Emma.

 

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

Prenatal Core Strength: 4 Reasons Why It’s Important

March 28, 2016

Why Is Prenatal Core Strength Important?

1. Prevents and eases back ache.

2. Strengthens muscles for labor and delivery.

3. Promotes faster postnatal recovery.

4. Improves posture.

What and Where Is Your Core?

Your core is located on your torso.  These are the muscles that make up the core.

    • Abdominals
    • Back
    • Hips
    • Buttocks.

A very important deep abdominal core muscle is the Transversus Abdominus (TVA).

During labor the TVA is the muscle that pushes your baby from the uterus through the birth canal.  Unless your physician has told you otherwide, TVA strengthening exercises should be included in your prenatal exercise routine.  The stronger the TVA, the more effective a pregnant woman can push out her baby.

Core Muscles Support Your Back

Common complaints during pregnancy are low back pain, and sciatica.  Exercising the core muscles that support your spine, eases the discomforts caused by weakness in the back and abdominal muscles.

Pregnant woman can and should exercise their abdominal muscles. Exercise routines vary according to trimester, ability, and the advice of your doctor.

Prenatal Mat and Reformer Pilates

Pilates focuses on core strength.  Women who regularly practice Pilates may continue through pregnancy, as long as they modify the exercises according to trimester, and have their doctor’s permission.

If you’re thinking of continuing your Pilates routine during your pregnancy, first get your doctor’s advice, and then find a Pilates teacher who can safely guide you through prenatal Pilates Mat, or prenatal Reformer exercises.

How Do You Know Which Exercises To Do?

Take the guesswork of prenatal exercise by joining a facility that offers prenatal group exercise classes, , hire a certified personal trainer, Yoga or Pilates instructor.  A trainer will design exercise routines for each trimester of your pregnancy, so that you get the best and safest workout experience.

Typical Prenatal Core Exercises

  • Down Planks
  • Side Planks
  • Kegels
  • Pelvic Tilts
  • Step-Ups
  • Back Exercises with Tubes and Bands
  • Abdominal V-Sits on BOSU Balance Trainer
  • Prenatal Pilates
  • Prenatal Yoga
  • Prenatal Push-Ups
  • Modified Prenatal Abdominals

 

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer.  Irene owns this website, and writes all the blog posts.  For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore, and TourDeCore.com.

 

 

7 Reasons An Exercise Is Bad For You

March 18, 2016

Exercises described in books, shown in dvds and fitness magazines, or taught in group classes, may not be appropriate for everyone.

The solution to exercises that aren’t good for you, is to learn the modified version.

If equipment is used in the exercise, it might be too small, too big, too heavy, or doesn’t fit your body.   To solve the problem, adjust the equipment, so that the exercise can be performed correctly.

An exercise that is performed correctly is safer, and will give better results.

How To Tell If An Exercise Is Bad For You

  1. You experience discomfort, or pain while performing the exercise. 
  2. The exercise is too difficult to do correctly. 
  3. During the exercise, you’re using body parts that should be stationary. 
  4. The exercise is so difficult, that it causes labored breathing, or breath-holding.
  5. Instead of the results you want, you get injured.
  6. The equipment isn’t adjustable to suit your  strength,  flexibility, endurance, or body dimensions.
  7. The exercise is known to be risky.

 

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

 

7 Prenatal Exercise Tips

March 17, 2016

Pregnancy isn’t a time to challenge yourself, or to take on risky exercise routines.  Follow these tips, and play it safe while exercising during your pregnancy.

  1. Choose moderate exercise activities, such as walking, water aerobics, swimming, prenatal yoga, or stationary bike.
  2. Stop exercising when you start feeling tired.
  3. Never exercise to exhaustion.
  4. Don’t allow your body to get overheated.
  5. Drink plenty of water.
  6. Clothing should be comfortable. Wear a supportive bra.   Wear sturdy athletic shoes for good balance, and to protect your feet.
  7. Heed the warnings of when to stop exercising: dizziness, shortness of breath, back pain, swelling or numbness, nausea,  or an uneven, racing heart beat.

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com

 

7 Benefits of Prenatal Exercise

March 17, 2016

A well-rounded prenatal exercise program includes
aerobics, stretching, strengthening, and relaxation. Here is a quick list of 7  prenatal exercise benefits

  1. Helps you and your baby gain the proper amounts of weight.
  2. Reduces the discomforts of pregnancy, such as back aches, leg cramps, constipation, bloating, and swelling.
  3. Lowers the risk of gestational diabetes (diabetes found for the first time when a woman is pregnant).
  4. Boosts mood and energy level.
  5. Improves sleep.
  6. Helps with an easier, shorter labor.
  7. Assists with faster recovery from delivery, and return to a healthy weight.

Irene Pastore is a native New Yorker, health and fitness blogger, and personal trainer. Irene owns this website, and writes all the blog posts. For her complete bio, visit the About Page.

Copyright 2016 Irene Pastore and Tour De Core.com