Sandy Bum Fitness

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  • The Journey Begins
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  • Health and Fitness Research
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Author: Sandy

I am a group fitness instructor and personal trainer with a background in education. I fell in love with health and fitness as a student athlete in college. This inspired me to pursue a Masters degree in Exercise Science and Health Promotion. When my college cheerleading days ended, I sought new ways to stay in shape and feel great about myself. This is when I fell in love with group fitness, running, and weight lifting. I spent 8 years as a health teacher then decided to transition into the fitness world. I fell in love! In my free time, I continue to stay active with my family through taking nature hikes and walks, running and biking together, and heading to the pool or beach. I truly believe in a healthy lifestyle.
May 27, 2019 Sandy

Plyometric Workout: Tabata Style

February 9, 2019February 9, 2019 Sandy

Love Your Heart: Cardiovascular Training

February 1, 2019February 2, 2019 Sandy

February: Love Your Heart

December 24, 2018December 24, 2018 Sandy

Christmas Workout

November 26, 2018November 26, 2018 Sandy

Holiday Survival Guide: How to Stay Healthy (ish) during the Holidays

November 7, 2018November 15, 2018 Sandy

RESEARCH SUMMARY: “HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHT: Maximum Results with Minimal Investment”

October 4, 2018 Sandy

Resistance Band Workout Program that will Kick Your Behind

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Plyometric training increases strength, power, and cardiovascular fitness. Further, minimal time and equipment is needed to reap the benefits of plyometric training. Be sure to take options and stretch to decrease the risk of injury. Use the format above and the demo video to complete the plyo metric workout and burn a ton of calories! https://sandybumfit.com/2019/05/27/plyometric-workout-tabata-style/ #plyo #plyoworkout #tabata #sandybumfit #sandybumbumfitness #noequipmentworkout
JUST MOVE! Just 30 minutes a day can decrease your risk of heart disease. There is no need to jump on a treadmill and sprint, moderate exercise of 150 minutes a week is recommended by the American Heart Association. If sprinting is your style, you only need 75 minutes of vigorous activity a week to see similar health results. ❤️Moderate vs. Vigorous Activity. Exercise intensity can be determined based on your heart rate, breathing rate and how you feel. The higher your heart rate and breathing rate rise, the harder you are working. A heart rate monitor can be purchased to quickly determine your heart rate during exercise. The American Council on Exercise provides a quick tool to estimate target heart rate zones based on your age and fitness level. Find My Target Heart Rate If you don’t have a heart rate monitor, you can determine the intensity based on how you feel, known as your rate of perceived exertion or RPE. RPE is based on how YOU feel doing a particular exercise. Depending on your fitness level, certain exercises may feel vigorous for one person and moderate for another. ❤️Heart Healthy Exercise Any movement will provide some benefit for your heart. However, 30 minutes of moderate to vigorous activity on most days of the week provides additional benefits for combating heart disease. Cardiovascular exercise causes the heart rate to increase and over time creates physiological changes that decrease your risk for heart disease. Exercise does not have to take place at a gym or on a piece of equipment. Taking a walk outdoors, hiking, swimming, and biking are excellent ways to fit your cardio into your routine. You can even complete exercises indoors. There are many online programs available for working out from home, some are even free. If you are heading to the gym, there are many options available. If your gym offers group fitness classes, check out some of these and ask an employee for the best classes for you!
Recent studies have indicated cardiovascular disease affects nearly half (48%) of the U.S. adult population. Cardiovascular disease, also known as heart disease, remains the #1 leading cause of death in the U.S. American Heart Awareness month is celebrated in February in order to increase awareness of the heart disease and motivate Americans to make heart healthy choices. How Can I Prevent Heart Disease?🤷🏼‍♀️ 1️⃣Eat a Healthy Diet and Include a Variety of Fruits and Vegetables.  2️⃣Exercise Daily. 3️⃣Maintain a Healthy Weight. 4️⃣Monitor and Regulate your Blood Pressure, Cholesterol & Blood Sugar 5️⃣Don’t Smoke. ❤️February is American Heart Awareness Month❤️ Throughout the month of February check back for more articles on preventing heart disease and living a heart healthy live. Remember to LOVE YOUR HEART❤️ #sandybumfit #sandybumfitness @sandybeach715 #heartawareness #heartawarenessmonth #loveyourheart
Check out this quick Christmas workout! Complete each exercise for 45 seconds with 15 seconds rest! Repeat each CHRISTMAS exercise 2-3x for a 20-30 minute workout! NO EQUIPMENT NEEDED! #bodyweightexercises #christmasworkout #workoutathome #circuittraining
Holiday parties, cookies, Egg Nog… all the temptations are right in front of you. Maybe you’ve worked really hard on losing weight or are in a really good routine and don’t want to lose focus. You can still enjoy the holidays without giving up on your health goals and here is how: 1️⃣ Stay on track most of the time. 🍷It is okay to enjoy your favorite holiday treat or have a drink at a party. Treating yourself will satisfy your cravings and keep you from bingeing later. Just try to stay on track most of the time and use the holiday party as a treat. 2️⃣Keep your fitness routines. 💪🏻All the parties and special events make it difficult to keep to the same routine but make it a point to go to the gym as regularly as you can. Some exercise is better than none. Plus, you’ll feel better about yourself! 3️⃣Eat before you go. 🥙Eating a small meal before you go will help prevent your from overeating and making poor food choices. 4️⃣Fill your plate with healthy foods first. 🍤🍐🥬Begin with a lean protein and veggies. Then, chose a small portion of your favorite less healthy sides. 5️⃣Bring a healthy dish. 🥗Your healthy dish will give you something you know you can eat and not feel guilty about. 6️⃣Don’t hang out by the food 🥘 . Hanging out by the food means you’ll likely graze and eat more than you intended. If you are surrounded by food, snack on the veggies and fruits. I you love a dip, use veggies to dip instead of crackers or bread. 7️⃣Get rid of leftovers or store them out of sight. 👀Store the leftover cookies and sweets in a container in a cabinent so you don’t see them. If you are storing cold items, freeze them or get rid of them. The tempation may be too much so don’t put yourself in that situation.  8️⃣Savor the holidays. 🎄Don’t feel guilty about enjoying a few holiday treats. It’s okay to let yourself enjoy a FEW treats. #sandybumfit #healthyholiday #stayhealthy #holidaysurvival #nutritionadvice
Many men and women face high demands from their jobs and personal lives leaving limited time and energy to incorporate physical activity. Consistent aerobic and strength training is known to help people through increasing energy levels and preventing fatigue so those individuals can have more energy for the things that really matter to them: family, friends, wellness, and success in their careers. However, time is often a major factor in preventing adults from reaching the 150 minutes a week of cardiovascular training and 2-3 days a week of strength training recommended. High-Intensity Circuit Training (HICT) is an efficient training technique combining strength and cardiovascular training into one quick workout. Using body weight for resistance training further eliminates the time constraints of traveling to a gym or accessing weights for the trainings session. HICT training provides many of the same health benefits of traditional cardiovascular and strength training without the time. To read the entire article, go to https://sandybumfit.com/2018/11/07/research-summary-high-intensity-circuit-training-using-body-weight-maximum-results-with-minimal-investment/ #sandybumfit #hicttraining #hict #ascmresearch

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