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MuseLaa Fitness | Healthiness Way Of Lifestyle

About US

Live Your Fitness Dream Physically!  Now that can either be consistent physically or just a dream mentally.  Becoming successful in this fitness industry is giving yourself years to workout, get fit & watch yourself grow through your daily workouts.  If you consistently workout on yourself, you’re going to change | Mind | Body |Soul | 

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Leopold Ashley III - Fitness Guide | Let's Connect!!

Why Walking Is Important

  • Walking is good for your heart. …
  • Walking helps you to lose weight. …
  • You can lower your risk of dementia. …
  • Walking gives you energy. …
  • It’s a full body workout. …
  • Increase your Vitamin D intake. …
  • Walking makes you happy.

Exercise & it's effect on bone mass

Like muscle, bone is living tissue that responds to exercise by becoming stronger.  Individuals who exercise regularly generally achieve greater peak bone mass (maximal bone density and strength) than those who do not.  Exercising allows us to maintain muscle strength, coordination, and balance, which in turn help to prevent falls and related fractures.  This is especially important for older adults and people who have been diagnosed with osteoporosis.  

Weight-bearing exercise is the best kind of exercise to help strengthen bones because it forces bones to work against gravity, and thus react by becoming stronger.  Examples of weight-bearing exercises include resistance training, walking, body weight squats, push-ups, jogging, climbing stairs, and even dancing.  Examples of exercises that are not weight-bearing include swimming and bicycling.  These activities help build and maintain strong muscles and have excellent cardiovascular and weight control benefits.

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Walking Is Important Forever!!

1. Improve Circulation

Walking wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Post-menopausal women who walk just one to two miles a day can lower their blood pressure by nearly 11 points in 24 weeks.

2. Shore Up Your Bones

Walking can stop the loss of bone mass for those with osteoporosis and also found out that 30 minutes of walking each day reduced their risk of hip fractures by 40%.

3. Enjoy a Longer Life

Research finds that people who exercise regularly in their fifties and sixties are 35% less likely to die over the next eight years than their non-walking counterparts.

4. Lighten Your Mood

Walking releases natural pain­killing endorphins to the body – one of the emotional benefits of exercise.

5. Lose Weight

A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.

6. Strengthen Muscles

Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.

7. Improve Sleep

Studies found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk.

8. Support Your Joints

The majority of joint cartilage has no direct blood supply. It gets its nutrition from joint fluid that circulates as we move. Movement and compression from  walking “squishes” the cartilage, bringing oxygen and nutrients into the area. 

9. Improve Your Breath

When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.

Walking will maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.

 

For My Diabetes People

We need different fitness info for kids, teenagers, men, women, old men, old women & races.  At a certain point everyone is different, and people are dealing with different problems with their internal bodies.  Majority of people do not take care of their bodies such as diets, sleep, exercise, chronic conditions, acute conditions, helping yourself and that’s why people deal with disease and negative effects to the body.  I personally had lots of people with diabetes in my family and I did become a diabetic person in my late 30’s.  So, it was either live and die with that disease or control it and get also try to get rid of it.  As a diabetic, you must work out like crazy and eat correct.  You can’t let food control you where you love the taste of ice cream, cakes, sweet juice, milkshakes, fried food and overall bad food.  As a diabetic you must eat the right food like leafy veggies, fish, avocados, eggs, chia seeds, beans, Greek yogurt, nuts, broccoli, apple cider vinegar and vinegar, strawberries, garlic, squash.  Food to avoid as a diabetic, Refined grains like white bread, pasta, and rice are high in carbs but low in fiber, which can increase blood sugar levels more quickly than their whole grain counterparts.  Not only are sugar-sweetened beverages like soda, sweet tea, and energy drinks lacking important nutrients.  Fried foods have a lot of trans fat, a type of fat that has been linked to a higher risk of heart disease.  Also, alcohol, breakfast cereal, candy, processed meats and fruit juice. 

A Diabetic Sample menu

Eating healthy with diabetes doesn’t have to be difficult or time consuming.

Here’s a 1-day sample menu with some easy meal ideas to help get you started:

  • Breakfast: omelet with broccoli, mushrooms, and peppers
  • Morning snack: handful of almonds
  • Lunch: grilled chicken salad with spinach, tomatoes, avocado, onions, cucumber, and balsamic vinaigrette
  • Afternoon snack: Greek yogurt with sliced strawberries and walnuts
  • Dinner: baked salmon with herb quinoa and asparagus
  • Evening snack: sliced veggies and hummus

It’s important to monitor your carb intake when you have diabetes because carbohydrates directly raise blood sugar. Fast-digesting carbohydrates, such as soda, can lead to spikes in blood sugar.

Accomplish

You can be anything you want to be.

Ambition

Ambition is the path to success.

Believe

Believing a solution paves the way to solution.

Challenge

I don’t run away from a challenge because I am afraid.

Commitment

Commitment is a transformation that builds you.

Confidence

Everything can be done with self confidence.

Courage

Courage is self-belief in yourself when no one else believes in you.

Determination

Determination to succeed is strong enough with self-belief.

Focus

When you can’t see in the dark, believe in yourself.

The art-of-war of weight management

Losing weight and maintaining it is hard because of how your body responds to weight loss: After losing weight, the body tries to put it back on. While healthy eating and increased physical activity are important, for many people it may not be enough to keep the weight off.  Plus this is a long term game, your mindset will change into the new you also.  So have to give yourself a change to change into the new you and most people don’t because the want everything done in 1 month.  

Health and fitness are about more than the way you look, the food you eat, or the weight you lift at the gym. They’re about:
  • the way you feel.
  • your quality of life.
  • the focus you have at work.
  • your ability to move.
  • your psychological state.

Training Rates Below

I am currently in Minnesota and will be connecting with you all year around, LET’S CONNECT!

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SPORTS ENHANCEMENT TRAINING

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LOSE WEIGHT

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GAIN MUSCLE

Love & Live Your Life Until The End

 
1. Whey Protein Powder | Muscles love protein, especially complete proteins like whey.
2. Plant-Based Protein Powder | plant-based protein powders combine different types of plant proteins in order to create a complete protein.
3. Pre-Workout Powder | Its purpose is to help you recover and ease the fatigue of an intense workout.
4. Stimulant-Free Pre-Workout Powder | Are you sensitive to caffeine? If so, a stimulant-free pre-workout powder can be a good alternative.
5. L-Carnitine | is important for heart and brain function, muscle movement, and many other body processes.
 

Let's Begin

This is done because of passion the WORLD has. the GOAL is to unlock the best YOU of your human body! We believe our goals & products will allow us to build your MIND to get the best out of your body & help your GROW over time. MuseLaa Fitness was created to take the human body to the next from what we have been through from fitness, growth & science.  The goal is for you to work on yourself daily, consistency & vision.  Over a long period of time, you will see a new YOU, Let’s Begin!!!

MuseLaa Fitness

Wants Quality People To Win

MuseLaa

SHOE

Leopold Ashley 3rd

Believes Life Is 1 Day At A Time

Can We Say

TOUCHDOWN

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READY TO TAKE LIFE ON TODAY!!

Minneapolis Minnesota & The World

I grew up as an only child, so my mom made sure and found a way to put me into sports in the United States, I was born in Kingston Jamaica.  I ended up playing hockey, baseball, wrestling, lacrosse, basketball & football.  My love of sports took me to play at University of St Cloud State in Minnesota.  The sports journey I took, helped grow me and develop me to the person I am today.  Working out, lighting weights was my gift, I never wanted to slack in any of that.  I played 7 years of semi pro football in Minnesota, and I played fullback where I scored touchdowns, I was bigger playing defensive line and getting tackles plus sacks.   Lastly, I lost some weight and played linebacker and a top level also.  I guarded athletes, I made tackles and I also got sacks at the position also, as a linebacker, I played the All Star gave at the Minnesota Vikings stadium.  I got tackles in that game and we won by 1 point with a field goal and no more time left.  People picked the other team to beat us during the All-Star game, but we won, and that game was so amazing to me.  In life, I was not blessed with great things but my hard workout daily to improve myself is what I was blessed with and now I’m taking my fitness to the next level.  My goal is to grow yearly and to help other improve through fitness also!! “LET THE GAMES BEGIN”

Helping yourself

It may be impossible to speed up the healing process or to cure a chronic illness, but there are ways you can reduce the risk of the illness or injury affecting your mental health and well-being.

Sleep

If you have had trouble getting the recommended 7 to 8 hours of sleep, here are a few tips that may help:

  • Set a schedule and have a bedtime routine, every night.
  • Make your bedroom a “no electronics” zone.
  • Exercise earlier in the day.
  • Avoid caffeine and alcohol. Alcohol may make you sleepy, but it does not allow your body to progress into a deep sleep.
  • Do not smoke

Diet

What you eat and how often you eat may be even more important than ever when you are ill or injured. Eating healthy foods is essential for your body to function properly and to heal. If your illness is affected by your diet (such as diabetes or high blood pressure), there is an even greater need to eat well. 

Exercise

Some people see the word “exercise” and think about the gym or running a 10K, but exercise does not have to be that disciplined or intense. Just a mild increase in physical activity helps promote a healthy body and, in turn, a healthy mind. Even people who have physical limitations, such as back pain or a broken limb, can move around – they just have to be more careful and choose their activities wisely. Some activities may include:

  • Walking
  • Gardening
  • Dancing
  • Using the stairs instead of the elevator or escalator

Leopold first started his college football career with Fergus Falls Community College in Minnesota.  It was a 2 year community college and you go there if your grades are not great, that’s where you play football and improve your grades and go to a bigger University.  After playing 2 seasons with FFCC, he transferred to Saint Cloud State University in Minnesota also.  That was a Division 2 college football team, Leopold tried out for the team because of the love of the game and wanted to play on a better team.  The Saint Cloud football team invited Leopold to a tryout, there was a total of 100 people who also wanted to play for Saint Cloud State.  Leopold gave it his all trying out for a defensive lineman position, he ran hard and did whatever the coaches wanted him to do in the tryout.  When the tryout was done, he laid on the ground with some tears.  The tears came out because he gave the best he could ever do that day and he left nothing behind through lifting, running and football.  A couple of days later, he received a call from the head coach and he said, Leopold we would like to bring you on to our football team, where he yelled in happiness and cried with love.  Leopold loves football and everything about it.  Leopold’s defensive line coach Steve Gremit was the best.  He was mean but if you were great by practicing at 100%, not missing practice, not missing games and being the best student in class, he showed nothing but respect to you.  Leopold never been in a situation where the demand was sooooooooo high, coach Gremit wanted the best from you always because he always stated that what you do here, you will do in real life.  Even at jobs today, Leopold is 10 to 15 minutes early, he’s always working hard everyday at the job with no excuses.  

Coach Gremit instilled in us to take care of our body with fitness and eating good food, plus drinking water.  It was important to him that you showed up early so your prepared and ready to go and that was used on the field and in the real world.  When you showed up to practice and the games, you had to be ready and prepared, nothing else matter during those times, everything else can wait.  When you apart of a team, you doing your part is the only thing that’s important and let everyone else do their part.  

After my senior year of football and looking back to when I started, I learned so much about working hard, showing up early to be on time, becoming the best at my part, fitness and taking care of my body, eating correct food that will fuel me for quality experiences.  I took all of that to my Semi Pro Football career where I played for 4 semi pro football teams, I played 7 years and I made 2 All Star games as a fullback and linebacker. I still use Coach Grimit’s knowledge about fitness, showing up everyday, giving it my all everyday to be successful.  Coach Grimit died in 2020 and that was one of the saddest days ever, he was like a father and he always pointed me in the right direction because I showed him I wanted to be the best me.  I learned a lot from him and I will continue t o be the best that I can be 1 days at a time.  

St. Cloud State University's Husky

1. Start a Walking Program

A smart goal doesn’t need to always be high intensity. A walking program is a great entry into fitness because it’s free and easy to start. Plus, walking regularly can even improve longevity. You may notice significant improvements to your health in just two weeks of a power walking routine, ranging from benefits like decreased blood pressure to stronger leg muscles.

How to achieve it:

  • Beginners can start with walking 10 minutes per day for the first two weeks. Aim for a 3 to 3.5 mph pace on the treadmill, or about a 17-20 minute per mile pace outdoors. You can advance your routine by increasing your pace, time or incline.
  • Find a scenic walking path if you’re able to that keeps your stroll interesting. Try recruiting a friend or family member to walk with you for extra accountability.

2. Grow Stronger Glutes

Your gluteal muscles assist everything from proper posture to helping you power through workouts, but we often spend more time sitting on our glutes than using them. Training your glutes has a ton of benefits, from helping prevent knee injuries to supporting the lower back. You’ll see improvements in activities like running, jumping and even heavy lifting when you train your glutes since they are essential for creating power and acceleration.

How to achieve it:

  • Incorporate glute-toning exercises into your workout regimen at least three days a week to start seeing and feeling results.
  • Try using resistance bands to start out; they are great for enhancing the mind-muscle connection and increasing the time in which your muscles are under tension. They naturally can help with form feedback too.

3. Improve Upper Body Strength

Lifting and carrying anything becomes much easier when you have substantial upper body strength. Daily tasks like hauling groceries, picking up kids, even shoveling snow all become easier when you are working with a strong upper body.

How to achieve it:

  • Incorporate arm-strengthening exercises into your workout regimen at least three days a week to start seeing and feeling results.
  • Try working up towards 20 pushups or strengthening your arms to eventually be able to do one pull-up. Some of the best arm exercises can be done with bodyweight and don’t require any dumbbells.

4. Build a Stronger Core

 

More than just aesthetics, a strong core is essential for building stability, improving posture and reducing low back pain. What’s more, proper core engagement is necessary for other major exercises like squats and push-ups. Even daily tasks like bending down to put on shoes, lifting a package and standing up all require core strength.

How to achieve it:

  • Try to do at least 10 minutes of core focused exercises three times a week to start seeing and feeling results.
  • Work up towards holding a minute-long plank, and try to focus on engaging different angles of your abdominal muscles with exercises like side-planks.

5. Boost Your Cardio Endurance

Cardiorespiratory exercise has benefits like strengthening the heart and respiratory muscles, reducing cholesterol levels and arterial blood pressure, increasing lean body mass and even optimizing metabolic rate. You don’t need to spend hours on a treadmill to boost your cardio. High intensity interval training is a great way to get efficient cardio done and can be used in a variety of exercises.

How to achieve it:

  • Jogging and running are great entry into building cardiorespiratory fitness. Setting goals like building up to a 5K or 10K can give you something to work towards and look forward to. Set a realistic time frame and map out a running schedule.
  • Try a new piece of cardio equipment like the rowing machine or jump rope to change things up and keep your workouts interesting.

6. Lift Weights

While bodyweight workouts can provide tremendous fitness gains, lifting weights is definitely a way to level up your workout routine. Incorporating strength training into your workout regimen can increase lean body mass, help gain bone density and even enhance flexibility and sleep. Plus, lifting weights can help reduce risk of several chronic diseases.

How to achieve it:

  • Start with two to three weight training sessions per week. Be sure to listen to your body and start with light weights.
  • Form is key, and investing in even just one or two sessions with a qualified fitness professional to teach you technique can be essential. Many fitness apps also have great weight training programs to follow and virtual communities for extra support.