Tag: effective

Move of the Day – Bicycle Crunch

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I firmly believe that if you have a weak core, then you are weak – plain and simple! Nearly every move you ensure proper form your core must be engaged – which is why a strong core is essential! Today’s move of the day focuses on the sides of your core, the obliques. This move helps create the curved waist and supports the core as a whole. When doing bicycle crunches it’s important to remember to keep your lower back on the ground throughout the move. As your twist bring your elbow to the opposite knee, squeezing through your abdominals. Do this 50x when you wake up and 50x before you go to bed and you’ll start seeing results in 4 weeks!

BicycleCrunchesTo get your personalize fitness program email maketimeforfit@gmai.com for your free consultation!

Do you foam roll?

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I’m sure you’ve seen them at your gym. People rolling and contorting their bodies on this foam cylinder, and you think “what does that even do?”

A foam roller is a very helpful tool that helps your body recover and can help to prevent injury. When you use the foam roller  it digs into muscles to release tension, specially Self-myofascial release. It a massage technique that require longer low pressure on a muscle until it releases and the mobility and tissue are restore to their proper form. A foam roller allows you to have this type of massage by yourself.

Benefits

  • Increased blood flow throughout the body
  • Better movement and increased range of motion.

Ideally foam rolling should be down both during your warmup and your cool down. It’s so important to get your body prepared for a lift and to stretch after a workout!

Now why does it hurt?

Now if you’ve tried foam rolling and feel like you are almost forced to tears, chances are you are doing it right AND you really need it. Similar to the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you release you should feel looser.

How do I do it?
I like to start with my calves and work my way up to my hamstrings. Then I move to IT bands (which usually hurt a lot because I hold a lot of tension in my hips). When I find a spot that’s tight I hold in place and bend my knee to increase the pressure. Then I move onto my quads and then inner thigh. Then the other leg – IT band, quad and inner thigh. After that I sit on the foam roller rolling over my glutes sometimes crossing my leg putting my ankle to my opposite knee to dig in deeper, switch sides. At the end I lay on the foam roller in line with my spine and up my arms up like a touchdown signal and am just still for about a minute (which is actually really long time to be still). I usually feel my shoulder and neck tension release and a great sense of calming to do nothing for a minute.

This is just my routine. There are many ways to foam roll you can what works for when you consistently include foam rolling into your workout regime.

Here are some pictures!

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I promise after a week or two of consist foam rolling your body will recover faster and your muscles will be looser over all!

references here and here

Move of the Day – Cable Bicep Curls with Rope Attachment

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There are many variations of bicep curls from dumb bells, barbells, resistance bands and of course cables! I like to change up my machines to target the muscles in a slightly different way. Today’s move is done on cable machine with the rope attachment. Now there are even more ways to change up a standard bicep curl on a cable machine by altering the grip and/or the attachment. The rope adds some isolation that I like because it’s not stable and when you get the the top of the move you can get an extra squeeze as you separate the two ends. Try doing this move for 10-15 reps with 4 sets. Don’t let the weights just drop out at the end, go slow and controlled throughout the move!

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Move of the Day – Bent Over T-Bar Row

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I love working my back in different ways. There is the T-Bar machine so it’s really preference because that will get a great workout as well. I like using this set up because I can easily change grips. In the picture I’m using a rope attachment from the cable machines but there are many other ways to do similar moves. You could use a triangle grip attachment or a wide bar attachment or you could place your hands close together and make a more narrow row – the possibilities are endless. I like using the rope attachment because it really engaging not only my back and glutes to keep my back straight and supported but also by biceps are flexed during the move. Be smart when lifting up weight for back exercise – you need to use your legs to get into the proper form – improper form can lead to injury and you won’t be lifting anything for a while!
Try doing this at a weight you can get 10-12 reps for 4 sets!

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Get Better Daily

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It’s Monday – dreaded Monday. How about changing the way you look at Monday? Yes, the weekend is over and you have to back to work but hey at least you have a job – simple things we take for granted someone is wishing for. So take this a little reminder that everyday is a opportunity for growth! Embrace each day as a opportunity to get better, big or little just improve something. It can be as little as taking the stairs instead of the elevator, reading a few chapters of a book or getting to work early to get ahead on a project. There are going to be bumps in the road but take this a little reminder that no one is perfect and it’s through our failures that we grow! Take advantage of each day a push yourself to grow physically, emotionally, spiritually or mentally. Days will come and go so today try be the best version of you!

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FIVE tips to get you to the gym

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If I don’t go to the gym in the morning it’s hard for me to get the energy to go after work.  But getting up in the morning isn’t always easy. Here are some tips that I use that will help you get out of bed and into the gym in the morning!

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1. No snooze button
Get out of bed when your alarm goes off the first time. When you hit snooze you may delay just enough to talk yourself into skipping the gym.

2. Lay out gym clothes
The less thinking you have to do in the morning the better! Set out your clothes the night before so you can get up and get dressed!

3. Pack your gym bag the night before
Looking around for your makeup bag or curling iron wastes precious time in the morning. Pick out your outfit [and shoes don’t forget your shoes] and everything you need so come morning, you just need to grab your bag and go.

4. Have a plan
Write a workout plan before you get to the gym. Walking in the gym without a plan can make for a slow start not know which machine to use or what you want to work on that day. Having a plan guides you with directions right when you walk in so you can maximize your time there.

5. Don’t talk yourself out of it!
Things can and will go wrong, that’s just life but remember your goals. Remember your why and talk yourself INTO the gym not out of it.

Good luck! Happy lifting!

For a workout program customized to your goals email maketimeforfit@gmail.com!

At home shoulders and abs

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Moves to try! Here are some great moves you can do at home!

Bird Dog: Keep your core tight and chin up on the dog plank with alternating opposite leg and hand extensions.  You’ll feel this full body move works great for targeting those shoulders and core and even those glutes! 👍👍👍👌

The forearm plank to down dog is a great core move and gets your shoulders burning. Remember to squeeze your core as you press up hold for 3 counts then back down.  👊👊

Enjoy!

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Them legs though!

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Hi there! Have a special event coming up? Wanna have legs to show off in the summer time?? No matter what the reason – if  you want the lean out your legs – here are three of my favorite moves to do just that! Try these in a circuit 12x each (each leg on RDLs and lunges) and followed by 50 jumping jacks. Try to that 3-5 rounds!

SingleLegRDL PileSumoSquat LungeBack-Powerup

 

**Maketimeforfit assuming no responsibility for injury prior, during or after workout moves. Only exercise if you are in good physical shape and approved by a doctor.

Invest in your health

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Many of us wake up and think “today I’ll be healthy,  no junk food,  I’ll get a salad for lunch,  and I’ll get a workout in.” But as you go about your day,  things change up a little.  It’s a co workers birthday and lots of (delicious) cake flowing around the office. Or you get slammed and have to order pizza because you don’t have time to get lunch.  Then you decide to just pick up Chinese food on the way home because you don’t feel like cooking and the gym?  Ha no way, not today!

Once you realize that everything you put into your body will effect not only the way you look but the way you feel, you will be more careful or your food choices. “It’s too hard to plan ahead and really expensive to eat healthy.” Not really – when you think of how much you spend on fast food each week and not to mention the money you’ll be spending on medical bills as you get older.

There is no price for a healthy life and you are in complete control of it! Not to say you have to make every meal and go to the gym every day – just be aware of what you are ingesting and how much you’re exercising. Take pride in yourself and fuel your body with the right stuff!

Start today! Email maketimforfit@gmail.com for your personalized workout program! I will work with you to fit a program into your busy schedule!

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