DAUGHTERS OF A KING
FITNESS
Fitness with Nicky Brown
Get Your Body Back
1Exercise Tips for the Mid-Section
after the Holidays
Crunches:
1. Do not pull your neck toward your chest
with your hands when you contract your abdominals.
2. Keep your neck in a neutral position.
3. Do about 4 sets, 8-10 reps
Form:
1. Lie on your back with knees bent and feet flat on the
floor, hip-width apart.
2. Place your hands behind your head so your thumbs
are behind your ears.
3. Hold your elbows out to the sides, but round slightly.
Glute Bridge:
1. A bridge is a beginner level exercise that targets muscles in
your abs, butt and hips.
2. When you do a standard bridge exercise, you primarily target your rectus abdominis and your gluteus maximus. If
you want to increase the challenge, add in a stability ball.
Form:
1. To ensure you engage all these muscles correctly, perform
the Glute Bridge with proper form. Begin by lying on your
back face-up.
2. Bend your knees and place your feet on the floor about 8 to
10 inches aways from your buttocks.
3. Engage your abs, exhale and lift your hips toward the ceiling. Press your heels into the floor for added stability.
4. Lift until you create a straight line from your shoulders to
your knees.
5. Avoid letting your back arch too much. Gradually lower to
the starting position and repeat. Perform 8-10 reps.
How to Bounce Back
2 Keep a Journal
1. Write down your fitness goals. Work in small
steps.
2. Plan your next workout and try to find a partner.
3. Plan to eat healthy.
4. Journal your eating and exercise daily.
3 Calorie Intake
The amount of calories we should eat everyday
depends on age, height, and gender.
Calorie King provides a BMI (Body Mass Index)
to help calculate the right amount of calories for
you. Visit www.calorieking.com
Front Plank:
The front plank trains your core for linear stability.
1. Squeeze your glutes and quads along with your
abdominals to prevent your lower back from
sagging.
2. Keep your neck and spine in alignment.
3. Maintain good form for a shorter period of time
or allow your form to break down just to add seconds to the clock.
4. Hold as long as possible and then release.
4 Detox and Cleanse
These foods are great in cleansing and
detoxifying the body:
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Kale has plenty of nutrients and also flushes
the kidneys. Packed with antioxidants and
has anti-inflammatory properties, vitamins
and minerals.
Apples are full of wonderful nutrients and
are a good source of the soluble fiber pectin,
which can help detox metals and food additives from your body.
Asparagus helps to detoxify the body and
is a general anti-inflammatory.
Basil has antibacterial properties and is full
of antioxidants to protect the liver. It supports the functioning of the kidneys and also
acts like a diuretic to help the body expel
unwanted toxins.
Beets can do more for your health than
most foods in the produce aisle. They help
to boost energy and lower blood pressure.
It can hel