Tag: trainer

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!

BentOverRow-withBar

Move of the Day – Butt Kick Series

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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!

butt-kicks-series

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

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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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Make a grocery list!

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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!

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

Memorial Day Weekend Workout

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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!

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

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

Quinoa Pizza Bites

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Craving pizza? Here’s a way to satisfy your pizza craving without hindering your ultimate goal. 
The answer: quinoa pizza bites

I’ve seen a few recipes for these and honestly once you get the basics you can create, change, add whatever ingredients you like!

Here’s what I did:
Ingredients:
1c. uncooked quinoa
1 large egg
1/2 c. sauteed onion
1/2 c. shredded mozzarella (fat-free)
1 t. minced garlic (or garlic powder)
1 T. dried basil
1 t. dried oregano
pinch of salt

Things you could add: sausage, peppers, pepperoni, mushrooms –the list is endless

Procedure:
1.Preheat oven to 350°F.
2. Mix everything together except cheese.
3. Scoop mixture into muffin or mini muffin tin filling about 2/3 of the cup.
4. Top with cheese
5. Bake 15-20 minutes or until golden brown

Serve with marinara sauce for dipping!

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

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.