5 Stretches to do every day

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!

  1. 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!
  2. 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.
  3. 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 
  4. 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
  5. 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!

At home shoulders and abs

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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Wedding Shoulders

Like I mentioned in a previous post I am a personal trainer and  got married last July  💍💒

I wanted to have more defined deltoids (shoulders) and no arm fat jiggle! Here are a couple moves I recommend for sculpting your shoulders! 💪💪💪

Whatever your reason try these moves to shape up your shoulders!

Top: Front Raises Middle: Lateral Raises Bottom: Reverse Fly

7s

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But my smart husband helped me out by blocking my arm for the kiss! Definitely a keeper! 👌👌

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Good luck! And check out our wedding photographer , makeup artist, and hair stylist

Remember to check with your doctor before beginning any exercise program.

Strong sexy legs!

I love squats and heavy lifting for lower body but sometimes isolating muscles gets you a burn like nothing else!

Here are two leg exercises I did in n preparation for my wedding.

Focus on squeezing planted leg and keep the moving leg foot flexed and controlled throughout the move.

Try doing 10x 4 sets each leg. 

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Please be careful! Try these moves on the floor before standing on the bosu ball. 
Remember to pin and share with your friends and workout partner!

*By doing these exercising you are assuming all risk and acknowledge you are in good physical condition for physical activity.

Wedding shoulders

Here are some moves I did to get a more defined shoulder! I was so worried of having fat arm in pictures! 🙈🙈😯

These moves a few times a week for a month and I bet you’ll see the results your looking for! 💍 💍 💍 💍💍💍💍

7s:
front raise
lateral raise
standing rev fly

Start with light weight 5 lbs dbs do 7 reps of each move for 4 sets
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Remember to check with your doctor before performing any exercises!

Yes, I do

I got married in July and like most women wanted to make sure everything looked perfect.  I take a lot of pride in my physique because I work and have worked really hard to stay in shape over the years. I played sports in high school and I stay really active in college. It was post college I really began to learn more and more about fitness. The time was right when I moved to Texas to take a personal training course so it was about 5 months after I got my certification I got engaged and about 6 months after that, the big day. My personal motto is if you stay in shape you’ll never need to “get” into shape. I like to keep active so I don’t have to do any crazy diets or 2-a-days to get bikini ready, class reunion ready or in this case wedding ready.

I did want to target certain areas, mainly my arms and back. I’ll post some of my wedding workouts and moves I found most effective!

Check back for wedding workouts plus anything and everything fitness.

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Photo: Ian Sbalcio