Tuesday, August 30, 2011

Nicki Minaj x Rihanna - "Fly"



"I came to win, to fight, to conquer, to thrive, I came to win, to survive, to prosper, to rise, to fly"

What do you think of this power ballad? It's my new power ballad!!!

Friday, August 19, 2011

Is it really enough? Yes!

Good Morning!

If you have been working out this week and are now really sore and a little more tired than usual, your body is asking you for rest. When I'm in the zone and determined to get to a goal I sometimes forget to take a break.


Your body needs to repair itself and it does that with food and sleep so please give it what it wants!

Eleni Moutsias

Thursday, August 18, 2011

Have you checked your BPM?

Good Morning!

How do you know if you're fit? One way to find out is by checking your heart rate. If your BPM is 70 or less while after exercising than you're considered fit. Most gyms have a health centre where you can test your heart rate otherwise you can purchase a blood pressure monitor at your local pharmacy. It's always good to know what's happening on the inside. Ask your doctor what they think of your BPM next time you visit them and see what they say.



Athletes like Lance Armstrong have a resting heart rate well in his 30's being super fit. Set a goal for yourself when you find out where you're at. The best way to get it lower is to do cardio every day. Start checking your BPM and see if it improves after 1 week of straight cardio for example. 

Other things that affect your resting heart rate are:
  • age
  • physical fitness
  • some drugs/medication
  • genetics
  • anxiety



Women need to take care of their stress levels to promote a big healthy heart as well. 
Some of the most common symptoms of heart attacks in women are:


  • Burning sensation in the chest or upper abdomen
  • Cold sweat
  • Dizziness
  • Discomfort such as pressure, aches and/or tightness that can come and go
  • Irregular heartbeat
  • Nausea
  • Pain or pressure in the back or high chest
  • Pain or discomfort in one or both arms
  • Shortness of breath
  • Weakness
  • Extreme fatigue
Next time you think to yourself "I don't feel like doing cardio," think again. Let's motivate each other ladies!!!

Eleni Moutsias 

Wednesday, August 17, 2011

Get your pump on!

Good Morning!

Every Wednesday I do my isolation exercises where  I isolate my back, chest and leg muscles. The difference between compound and isolation exercises is compound muscles require you to move two joints during the motion while isolation exercises only move one.

I always start with my upper body since it takes less energy than my legs.

For my chest and back I'm going to do flys. See below.

1. REVERSE FLY (BACK)

The reverse fly can be done many ways. If you don't have a raised step like in the photo you can use a bench or a chair. If you find a slight bend in the elbow helps you get higher than do so. You want to squeeze those back muscles when you get to the top. Move 2 seconds on the way up and 4 seconds on the way down. Breath out on the way up and in on the way down. This week I'm doing 5 sets of 12 and 7.5 pounds in each hand. For beginners I recommend 3 sets of 10 at 3 pounds in each hand.

2. CHEST FLY




While doing this exercise remember to hold your arms steady and move the dumbbells slowly together. 2 seconds on the way up and 4 seconds on the way down. Keep your arms straight and squeeze your chest muscles on the way up. Stick with a weight that challenges you enough that when you get to rep 10 you are struggling a little. I will be doing 5 sets of 12 at 10-15 lbs.

3. LEG EXTENSION



This exercise works many muscles in the legs so it's very important you don't miss it. Lift 2 seconds on the way up and bring it down slowly, 4 seconds on the way down. Breath out on the way up and in on the way down. Pull a weight that is easy enough to complete the exercise full with proper technique but not too easy where you are swinging it and not lifting. The last 4 reps should feel a little pain in the muscle so if you don't feel it than your not lifting enough weight!

5. LEG CURL

I love this exercise! It works my legs and my butt :) Same idea as the leg extension just backwards. Bring it up 2 seconds and down 4 seconds. Breath out on the way up and in on the way down. Give yourself an extra squeeze at the top to fire your muscles more.

Eleni Moutsias


Tuesday, August 16, 2011

Lil Wayne X Drake




I love love love love love love this collaboration... What do you think??

Bigger! Better! Stronger!

Good Morning!

I sometimes dread doing cardio workouts but they have to be done. Since cardio isn't one of my strengths I know I have to practise it as much as possible. I'm currently doing cardio every other day but in all honesty I should probably be doing it every day. So if you're like me and have trouble running for a long period or doing any other type of cardio I recommend doing interval training.

Interval training gives you a bigger, better and stronger heart and is really easy when you break it down.

You can do 2 minutes walking, 2 minutes running, repeat. Or 2 minutes walking, 2 minutes jogging, 2 minutes running, repeat. Either way as a beginner it's ok to stop and go as long as you keep moving.


Don't forget to focus on your breath!!!

Eleni Moutsias

Monday, August 15, 2011

Get Toned Starting Today!!!!

Good Morning!!


If you haven't been hitting the gym yet don't worry, you still have time to get toned by the end of summer.


This week I’m going to take you through my workouts and show you how easy it is to end the summer nice and toned!!!

Today we are going to do compound full body exercises. I’m going to start with my upper body and do one chest and one back exercise.

For my chest I’m going to do a dumbell press lying on an incline. See the girl below for a good example.

This works not only your chest but your triceps which are the back of your arms that are a problem area for many women.

I'm going to do 5 sets of 12 at 20-25lbs. If you're a beginner I highly recommend sticking to a low weight especially if its your first time. When I got back into routine I started with 10lbs and worked my way up every week only when I felt confident and stronger that I could lift heavier.


Then I'm going to hit my back.

The back is a great area to work out because it's comprised of so many muscles. Also, you're not only working out your back but your working out your biceps too because your biceps help you pull the weight.

See the girl below and how beautifully she's pulling up the dumbell. Remember to exercise slowly 2 seconds up and 4 seconds down. Breath out on the way up and in on the way down.


Again, I'm going to do 5 sets of 12 at 20-25lbs. Beginners please stick to a lower weight. Only move up the weight after some practice, 2 weeks or so.

Legs. I hate how it feels when I'm doing it but love how I feel after-so toned!

So we are starting with the squat and we are working out the bum and hamstrings.


I will be doing 5 sets of 12 holding dumb bells in each hand for extra weight but if you're a beginner just do like the girl is in the photo and in 2 weeks you can add weight.

Now it's time to work out your quadriceps which has 4 major muscles in the leg. 

If you're a beginner you don't need to use the weights until you have practiced enough.


I'm going to do 5 sets of 12 only because I've been doing it for several months now with weights. Beginners can do 3 sets of 12 without weight.

I hope you enjoyed today's routine. Let me know how it goes!! Stay tuned for more.

Please consult with a doctor before working out to make sure you are healthy enough to be exercising.


Eleni Moutsias