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Beach Body Week: Practical Fitness Advice From Darby Brender

May 3, 2011

Today our fitness advice is brought to you by Darby Brender, owner of Fusion Fitness. Her studio (based in the Midwest) took off like a rocket when it opened.

“Our classes are totally different from traditional exercise, which focus on building major muscle groups.  Instead, we focus on strengthening all the muscles in your body, big and small.  Our technique guarantees a beautiful, sexy, sculpted body.  We have developed a system that will transform your body by elongating your muscles, decreasing body fat, improving cardiovascular endurance as well as increase flexibility,” says Darby

I asked Darby to share some of her fitness tips with us. Here is a list of practical advice on diet and exercise that anyone can follow. Best of all, no gym required. Listen and learn from this fitness guru:

Stop procrastinating, beach body season is here. You don’t have to dread the summer slim down. Rather than making your workout plan a huge life changing event, add short intervals of exercise into your daily routine. By the end of the day, your body will already feel the difference. Try to add exercise throughout the day by practicing the following:

  • When you enter your home; drop & do 15 push-ups, if you’re feeling tough, do 10 more!
  • At the store, park as far away from the building as possible, jog in and out of the shop.
  • Going Upstairs?  Make two trips, skipping a step between steps.
  • Play outside. Do 20 jumping jacks whenever you let the dog out.
  • Walk rather than drive at least 1 time a week.
Do the following moves three moves twenty times each. Work up to twenty reps, three times a day.
For backs of legs & buns: Lie face down, chin on hands. Squeeze heels together & situate legs in a diamond shape. Press heels together & lift feet toward the ceiling, bringing your thighs off the floor.
For flat tummies: Lie face up with your legs and arms opened into an “x” figure. Exhale, lower your back into the floor & lift your  legs & arms 4″ off the ground, hold for 3 seconds then slowly drop to floor. One lift is one rep.
Sexy legs: Lunge with right leg in front step left foot up even with right foot squat down & hop up pointing toes to floor.  Switch to left leg lunge then right foot steps forward, squat & hop upward. Both legs is one rep.
Don’t forget proper nutrition. Here are three simple food rules:
  1. Eliminate refined sugars, sugar does not fuel muscle growth & development. Remember alcohol has a lot of sugar & calories. Keep this on mind for your daily diet consumption!
  2. Eat 4-5 servings of veggies a day.
  3. Drink 100 ounces of water a day.

For more information, you can contact Darby at:

7134 W. 80th Street #224
Downtown Overland Park
Kansas 66204

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