By Anna O.
Lost 80 pounds from 230 pounds

Is your excuse not having enough time to go to the gym and exercise while still having time to watch your favorite TV Shows?

Say no more.... I hear you loud and clear.  Lately, I have been so busy and not going to the gym for weeks!  Well, today, I did my home Yoga Stretching Flexibility exercise routine and free weights upper body while watching the Wimbledon Final Match between Roger Federer and Rafael Nadal to maximize my weight loss fitness program.   You see, no excuse, you can do 5 minutes or 20 minutes exercise routine while watching your TV Show.  These exercises help to tone your chest, upper body, arms, posture, flexibility. 

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               Nadal making history in this Epic match against Roger Federer in Wimbledon. Photo:afp

 I could not miss this match because Nadal is my fitness role model and I want him to win Wimbledon since no Spaniard had done it since the time of Santana over 40 years. Plus, Nadal's goal, his dreams was to win one day Wimbledon, and he did it!!!!




I woke up at 5:30 a.m. because the match started at 6 a.m. my time.   Time to have a Whey Protein shake to help boost my metabolism, help burning calories and help me get my toned body.

So, here are some of Yoga stretching flexibility exercises to improve your posture, balance,  tone your arms, and muscle coordination.


  

This posture helps you elongate your torso, control balance,
and work your upper chest.

You can hold this position while watching your TV.
I was glued to the TV watching Rafael Nadal winning the second set after breaking Federer's set.  Second set was Nadal 6 Federer 4.



 

This position is great to improve your posture too.  

I use these exercises to improve my flexibility while dancing "Rumba."  It helps you give a softer, romantic movement while controlling your arms movement like in the waving arms.  It helps your dancing movements look naturally flexible.

I was literally glued to the TV. It was Nadal making history in Wimbledon.  Boy, was I happy exercising!  You bet, just by looking how FIT Nadal is it gets me motivated to pursue my toning exercise routine.  I lost the weight but toning your lower abs and upper arm is the hardest thing to do!  So, why not checking the expert!  NADAL!  

One of my dreams is to watch Rafael Nadal training and ask him the type of exercises he does to have those toned arms and flat abs.
 

 

These exercises are great to tone your upper arms, especially the flabby parts when you wave and the whole jelly beans move.  Hold a free weight and bring your body forward. Put one hand on your thigh while holding the weight on the other hand. Now, bend your knee kick back your arm, hold the position to feel the tension of the muscle, then, bring to starting position.  Repeat  about 15 times, 3 sets. 

Last exercise to do a general toning for your arms, upper chest, abs, shoulders and back is to imitate tennis movements action.  You will feel the muscles stretching and your chest muscles expanding. This is a  great workout.  Pretend you are hitting the ball and if you are Nadal, you will feel the whole tension!  Hold your imaginary racket and hit the ball in different directions to exercise all your upple body muscles.  Twist carefully while hitting the ball and feel how your upper abs work.  It is just great.

                  
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Have a good workout.

Your Weight Loss Friend,

Anna O.