Tuesday Challenge

January 26, 2021January 26, 2021Leave a comment

Tuesday challenge coming your way!
Kinda like this idea so let’s keep it rolling all year!

Comment your time in the comments or tag me in IG and then tag someone to challenge! 2021 we are getting better together! #accountability

5 rounds of 5 reps each
5 hand pushups
5 sit ups
5 squat jumps
5 burpee (pop tart no chest to ground)
5 jacks

5 Stretches to do every day

January 16, 2021January 16, 2021Leave a comment

Stretching is CRUCIAL to keep your body moving and active. Let’s be honest you don’t to move or exercise if you are achy and stiff. Here are my top 5 stretches to do EVERY DAY. While it important to incorporate different stretches, if I had to narrow it down – these 5 would be the winners!

Towel Stretch – Focus: Hamstrings
- Using a towel make a U shape and place your foot in the middle of towel. Lay on your back bring leg up and pull on either side of towel pulling toes towards your face.
  - Hold this for about 10 seconds, release for 10, then 20, release for 10, then 30 and release for 10. Repeat on other leg.
  - Bonus stretch – You can also you go to a glute figure 4 stretch here too!
Frog stretch – Focus: Hips
- Start on all fours then widen your legs so the floor is pressing them open. Sink back into your hips and fold head toward arms.
  - Hold this for 30 seconds, release for 10, then 45 seconds, release for 10, then 60 seconds and release for 10.
Glute Bridges
- Lay on your back and keep feet close to glutes. Drive hips up high squeezing your glutes the whole way especially at the top to of the move.
  - Do 8-10 reps and then hold for 5 seconds – repeat 3x
Super[Wo]mans
- Lay on you stomach extend arms over head, with thumbs up lift legs and upper body off floor. Squeeze back, glute and hamstrings to lift limbs as high as you can. Hold for a second then back down.
  - To get a little add a lat pulldown at the top of the stretch
Hip Flexor Stretch
- Keeping a 90 degree ankle push the leg on the ground forward by tucking the hips forward. Don’t lean forward creating a larger than 90 degree angle that can put pressure on low back. What you may do during yoga a yoga flow is different this stretch. Take 3 full breaths in through nose and out your mouth trying to empty lungs completely!

Why stretch?? Stretching helps with so many things and mainly flexibility. Stretching allows you maintain full range of motion. You to keep your muscles long and loose and ready to react for any load you put on your body. Stretching can also improve posture, pain, soreness and improve performance.

Want more? Shoot me an email and I’ll be happy to get you started!

This isn’t working…

December 8, 2014Leave a comment

Ever have the feeling no matter what you do, you aren’t getting the results you want? Maybe it’s time to take a look at your routine and see if there are things you can change.

Isolating small muscle groups – Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

Too much cardio can be an issue with many women who are not as comfortable lifting weights or fear they will get too bulky. I promise you; you won’t get too bulky, you need a ton more testosterone and if you aren’t supplementing that – don’t worry.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time.

Try super settings moves or adding jump rope, jump squats or a cardio boost between sets.
Try doing full body moves that work both and small muscle groups. Ex. Lunge with over head press, step ups with lateral raise.
For added difficulty try adjusting your balance – the smaller the the base the more challenging the move.