Tag: fitfam

How to do a push up

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Push ups are great full body move. They require not only upper body strength from chest and shoulders but also the core, glutes and legs for stabilization and good form throughout the move. So many people end up doing push ups wrong thus putting them at risk for injury. 
Here are two modifications that will help you gain the strength needed for regular push ups.

Move 1: one leg push up

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Start with knees on the floor but as you lower yourself straighten one leg.  This move helps strengthen your core, helps prevent low back sag and replicates the form you’ll want to have during a regular push up.

Move 2: power up push up

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This move is a step closer to a regular push up.  It allows you to practice lowering yourself with no assistance but placing knees on for at bottom of move to press up, power up, through chest. Again this move helps with proper form and technique of av regular push up.

Try incorporating these moves 3-4 times a week and I promise you’ll gain the strength needed to do a regular push up with good form and technique!

You vs You

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Everyone is at a different place in life and same goes for fitness – everyone is at a different place. Everyone has struggles and successes so when you see someone that is where you want to be, before you take even a second to get discouraged – know that someone is looking at you, wishing they were where you are. STOP COMPETING – just try to get better than YOU were yesterday.

Take pictures, take measurements, keep a fitness journal and track YOUR journey. Scales can be very misleading so ditch the scale and look in the mirror – that’s your competition.

 

youvsyou

Get fit while watching your favorite sports!

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With the NFL in full swing and MLB playoffs heating up don’t forget about your health! Watch all the games you want but get fit while doing it! 👊💪

So put the pizza and beers down 🍕🍕 🍻🍻 and do these workouts with friends, family and kids!

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There’s always time to make to for fit!

Go O’s and Redskins!

Depressed? Go Exercise!

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There are many studies showing a direct correlation between happiness and physical activity.  Here are some facts about physical activity.

  • Releases endorphins
    • Endorphins are those “feel good” chemicals that are produced from cardiovascular exercise. The body has positive reaction to exercise naturally so that feeling after you get through a tough workout out–yeah those are endorphins!
  • Increases serotonin levels
    • Having low levels of serotonin has been connected to depression, but guess what naturally increases serotonin levels….yep-EXERCISE! Serotonin affects your mood, ability to sleep and your appetite. So get moving and release those  good natural chemicals!
  • Improves sleep
    • Lack of sleep, restless nights and insomnia are effects of depression. Exercise releases endorphins and serotonin chemicals for “feel good” result and sleep aid but also your body will need rest with the increase activity level you are physically and mentally spent which will allow you to relax and get quality shut eye!
  • Distraction
    • Now that you are feeling good (endorphins) and sleeping well (serotonin) you are able to focus on you and the natural positive chemicals being released in your body preventing negative or discouraging thoughts that are common with depression.

Exercise has many many positive side effects  – do yourself a favor and get moving!

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Dessert: Skinny Pumpkin Cheesecake Brownies

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NEWS FLASH: It’s OK to indulge! Have dessert – just not all of the dessert!

When you make any meal yourself, you can be sure of the ingredients that you are putting into your body, same goes for dessert!

I made these brownies and they were super easy and delicious!

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Remember living a healthy lifestyle doesn’t have to boring and plain!  Learn to make your food and desserts! Now just dont go and eat the entire pan!

For this recipe click here and follow @sallysbakeblog on instagram for lots of recipes and tips!

Try something new

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We all get into a routine or pick exercises we like but the way to results is to push yourself to a new limit! 👊
Many gyms offer all sorts of classes, no harm in trying one out. You may find a new passion! If you don’t like it, try a different one. ✔✔ Whether it’s yoga,  pilates,  kick boxing or a spin class the variation will target your muscles in a different way. 💪💪💪
I did my first spin class today and it was tough🔥🔥🔥.  Am I gonna go back?  Definitely. I’ll try to improve and get better each time.  Don’t think you’ll be a pro right away, work into the class and I bet you’ll see the results in your body and the way you feel!

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Sunday BUNSday

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Happy Sunday!  If you can’t make it into the gym today don’t worry, I got you!

3-5 rounds of this booty blasting routine will keep you on track and best part, it will take at MOST 35 minutes of your day! Get everyone involved family, friends and neighbors!

Pin,  share,  tag your friends and tackle this Sunday BUNSday workout!

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Moment of clarity

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With the ALS ice bucket challenge taking over all forms of social media it wasn’t until I saw the Pete Frates feature on SportsCenter that the severity of the disease hit me. Then it got me thinking, so many able, young people are obese and do not take advantage of their ability to go for a walk, run, or swim. People with ALS, rapidly lose the ability to do basic every day functions like sitting up, talking, even feeding themselves. Seeing people in this condition makes me so glad the ice bucket challenge happened to raise awareness of those suffering from the disease but also to remind those of us that are healthy and fully able to be active and take care of our bodies, to do so.

Not exercising, drinking alcohol and poor eating habits are poisonous to the body, very slowly weakening the immune system, stiffening joints and inhibiting many from doing daily tasks; taking a perfectly able body and destroying it from the inside out.

Take time to donate to ALS or any disease close to your heart,  but also reflect on how blessed you are to have a body that hasn’t failed you. Don’t be the one to fail it.

 

 

nourishyourbody