Move of the Day – Bicycle Crunch

July 7, 2015July 2, 2015Leave a comment

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!

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

What is IDLife?

June 19, 2015June 19, 2015Leave a comment

Two things are facts:
1. We are all unique
2. We aren’t getting all the nutrients we need from our daily diets.

Imagine walking into a vitamin store and looking around seeing all sorts of brands, vitamins, supplements having no clue where to start. The sales person tries to explain but they don’t really know you or your goals and besides do you really trust or feel comfortable telling them all about your personal goals?

IDLife takes that uncertainty and supports everything recommended with over 7,000 medical journals to back up each suggested vitamin. That’s why you take an (FREE) assessment. It is set up to decipher all the information about your eating habits, your activity, your goals even your allergies and puts it through algorithms to offer you a UNIQUE plan based on YOU. Crazy right?

IDLIFE is a company that is here to help with both of those facts. ID Life – Individually Designed Life defines a belief, an idea and a culture, but most importantly it defines who IDLife is as a company. IDLife was founded on the principle that everyone should be able to design the life of his or her dreams. Whether your ambition is to achieve better health, interact with like-minded people, operate your own business, or just have fun, IDLife is here to meet you where you are and help you design the path to where you want to be.

For what you pay now for your over the counter vitamins, you can get unique to you, pharmaceutical grade vitamins sent your house. The testimonies from these products are real and you can become the healthiest version of you today!

Visit jarmstrong427.idlife.com to take your free assessment!

Lost in the gym? Email maketimforfit@gmail.com for your personalized workout program!

Move of the Day – Single Arm Bent Over Row

June 16, 2015May 30, 2015Leave a comment

One of the most tried and true back moves out there today – the single arm bent over row, also know as the lawn mower row. This can be done using a bench too, where you rest your knee on the bench opposite of the arm you are working and with a flat back, row up. Don’t use momentum. I like this move to because you isolate your lats and rear delts and can really focus are target the muscles. When you row up squeeze for 1 count at the top and release back down. Try this as a drop set, so you as decrease reps, increase weight.
15x, 12x, 8x – that means – do 15 times (reps) on each arm then 12 reps each arm then 8 reps on each arm. You don’t need to break between sets and your break only needs to be as long as it takes you to switch weights.

Move of the Day – Cable Bicep Curls with Rope Attachment

June 11, 2015June 12, 2015Leave a comment

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!

Move of the Day – Bent Over T-Bar Row

June 4, 2015May 30, 2015Leave a comment

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!

Move of the Day – Butt Kick Series

June 2, 2015June 2, 2015Leave a comment

After I do a heavy lift on leg day I like to finish with some smaller muscle groups to really get that burn! I promise you if you do these three moves you will feel the burn and help shape a nice round booty!

1. Fire Hydrant – in a dog plank lift on leg laterally keeping knee bent. You’ll feel this is your abductors and your obliques!

2. Donkey Kick – in a dog plank extend leg out and raise to be in line or above your back. Remember to squeeze it as you extend.

3. Straight Leg Lift – in a dog plank extend leg out and lift it up and down squeezing into your glutes at the top. This move will help you lift your booty and strength your hamstrings!

Do each of these moves 25x on each leg…4 times! Alternate sides and I PROMISE you will feel that burn. The results will be worth it!

For a more advanced version add a resistance band – example here

And for you own personalized workout program email maketimeforfit@gmail.com today!

Get Better Daily

June 1, 2015May 30, 2015Leave a comment

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!

Make a grocery list!

May 29, 2015May 29, 2015Leave a comment

Often times you hear, eating healthy is so expensive, organic foods are just too much. Well I’m not going to sit here and tell you that’s not all true but I am going to say there are ways to be a smart shopper! Eating in general is going to cost you, whether you buy food at a grocery store, a restaurant or a fast food place, you are going to spend money. It may take a little longer on the front end but taking a few minutes to look at the ads you get in your weekly paper for discounts can really add up!

I live less than 2 miles from three grocery stores and no I don’t go to different stores for different things every week, but I check just to see what the prices are to make sure I’m aware of the going rate of tomatoes, zucchini or chicken. Grocery stores compete and you are the winner because get the best deal, so my advice is to just take advantage of it! Honestly 15 minutes and your list will be complete! Plus you can plan ahead of what you will make for lunch and dinners which will keep you on track and eating healthy with minimal effort!

Start your fitness journey today! Email maketimforfit@gmail.com for a FREE consultation for a personalized workout program!

Memorial Day Weekend Workout

May 23, 2015May 23, 2015Leave a comment

Hey hey hey! Hope everyone has a great long weekend! It’s definitely important to let loose and relax but don’t lose sight of your goals! 💪 💪
Here’s a Full Body workout you can do anywhere…hotel room, beach, at the house..anywhere! So you have no excuses to skip a workout!

Have a great weekend and remember to maketimeforfit! 😄😄;);)

Start today! Email maketimforfit@gmail.com for your personalized workout program!

Finding Balance

May 22, 2015May 22, 2015Leave a comment

Often times we are over do it, whether it’s putting in too many hours at work, spending to much time on facebook (pinterest, twitter, instagram), watching an entire series on Netflicks and even fitness.

It’s natural to over do it – we are human but when your hobbies are begin to run your life there is a problem.

Exercise should enhance your life not run it. Don’t punish yourself for a missed workout or if you eat something you probably shouldnt have – it’s about moderation. Make healthy decisions most of the time but don’t forget you are human not a machine! One missed workout won’t hurt you just like one workout doesn’t give you the end results your working towards.

Finding the Middle Ground

If you want your life and fitness habits to work in synergy, then you need to find the middle ground.

The middle ground is where you can enjoy a piece of birthday cake without worrying about how it will make you look. It’s where you can miss a workout and not sweat it. It’s where you can go a day without weighing yourself.

But of course, finding the middle ground is no easy task.

Finding the middle ground isn’t so much about finding the perfect workout or diet as it is about forging the right mindset.

We all make mistakes. We all fail.

The most important thing to remember is how you failed. You must learn from your mistakes as cliché as that sounds.

Find out what triggered you to overeat. Was it stress? If so, what’s causing that stress and what can you do to fix it?

Locate the root cause of your slip-ups and do your best to correct them.

Find what works for you and live a life that promotes health and fitness but remember you run your life!

Email maketimeforfit.com and I help you make time for fit with personalized workout plans and help you reach your goals!