Archive for the Gym Motivation Category

Jun02

Get Your Guns Blazing with This Summer Arm Workout Video

posted by ADMIN

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You’re just ten minutes away from stronger, more toned arms

It’s officially summer! Although margaritas and mimosas are the perfect way to celebrate, let’s start with a great arm workout so you’ll look great for the festivities. This workout will target your triceps, biceps, shoulders, and core—all in 10-minutes! You’ll pack a ton of work into a short amount of time. There’s no real rest throughout the entire routine—but that just means more time for margs later on! Think of it like an extended weights section during SoulCycle, except without the bike. All you’ll need is a set of light or medium dumbbells to get the party started.

The breakdown of the workout is pretty simple, but the way it’s structured is what makes it super-efficient and effective: 60 seconds of an arm-toning exercise followed by a 20-second burst of punches. Each arm exercise will be targeted biceps or triceps toning work, along with some compound arm movements. The punches will act as a way to bring the heart rate up a bit, while also defining your shoulders. By the end of the workout, your arms will already feel firmer and tighter.

If you’re looking for a longer sweat session, check out this 30-minute butt, thighs and arms workout and/or this 60-minute HIIT workout. Or combine the above workout with a 20-minute booty sculpting routine and this quick 10-minute ab burner!

By Mike Donavanik via www.fitnessmagazine. com

Be sure to check out and subscribe to Mike’s YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, Snapchat, and his website. And if you need some awesome music to energize your workouts, check out his workout music podcast available on iTunes.

#gymmotivation #fitness #fitnessvideo

May31

15 Best Workout Tips of All Time

posted by ADMIN

Want to know the secrets to getting a toned, trim body in record time? We did too, so we went straight to the top personal trainers, exercise physiologists and fitness instructors for the ultimate moves and motivation tricks to kick a fitness routine into high gear. Put a few of these tips into action each week and you’re guaranteed to see faster results!

Tone Up on the Treadmill
“Save time at the gym with this 10-minute cardio/sculpt session: Hop on a treadmill holding a three- to five-pound dumbbell in each hand, and set the speed to a brisk walk. Do a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. I’s an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to doing four-minute sets.”
—Michael George, trainer and owner of Integrated Motivational Fitness in Los Angeles
Power Up Your Runs
“Adding wall sits to the end of every run will strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right, then lift both together twice.”
—Mindy Solkin, owner and head coach of the Running Center, New York City
Chart Your Progress
“Stay motivated using a fitness report card. Jot down these subjects: Cardio, Muscle Conditioning, Flexibility and Attitude. Set goals (for example, doing 10 “boy” push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you’ll want to stay in great shape.”
—Ken Alan, Los Angeles—based personal trainer
Try This All-in-One Toner
“A side-step squat with wood chop works your arms, torso, abs, back, legs, inner thighs and butt. Stand with your feet shoulder-width apart holding a three- to four-pound medicine ball in your hands. Bend your arms up so that the ball is at eye level over your right shoulder. As you bring the ball toward your left knee, step out with your left leg and bend it no further than 90 degrees, keeping your right leg straight. Return to the starting position. Do 10 to 15 reps and repeat on the other leg.”
—David Kirsch, trainer and author of The Ultimate New York Body Plan (McGraw-Hill, 2004)
Break Out the Shovel
“Why pay someone to clear snow from your driveway? Besides burning nearly 400 calories per hour, shoveling snow develops muscular endurance and power. But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back.”
—Tom Seabourne, Ph.D., exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant, Texas
Work Out During Your Workday
“Sit on a stability ball to strengthen your core, and keep dumbbells or exercise tubing at your desk. Squeeze in 12 to 15 reps of exercises like dumbbell curls, overhead presses and ab crunches; aim for two or three sets of each. This gives you more free time to fit in fun workouts like biking or tennis.”
—Gregory Florez, personal trainer and CEO of Salt Lake City — based FitAdvisor.com
Take This Jump-Rope Challenge
“The best cardio workout is the jump-rope double-turn maneuver. It’s intense: You’ll burn about 26 calories per minute! Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. But you’ll get in great shape just by working at it.”
—Michael Olajide Jr., former number one world middleweight contender and cofounder/trainer at Aerospace High Performance Center in New York City
Give Yourself a Break
“You don’t have to be a fitness saint to get results. Follow the 80/20 plan: Eighty percent of the year, you’ll exercise regularly and eat well. Know that you’ll slip 20 percent of the time due to holidays and work deadlines. When you accept that fitness isn’t an all-or-nothing proposition, you’re more likely to stick with it for life.”
—Maureen Wilson, owner/personal trainer/instructor, Sweat Co. Studios, Vancouver, B.C.
Get a Jump on Weight Loss
“Add plyometric box jumps to your workout to improve your cardiovascular stamina and leg strength — you’ll really sculpt your hamstrings, quads and glutes. Find a sturdy box that’;s at least one foot high [like a Plyo Box, $139.95; 888-556-7464; performbetter.com]. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 20 times.”
—Michael George
Don’t Skimp on Carbs
“Your body needs them to fuel a workout, so reach for fruit or high-fiber crackers an hour beforehand. If you’e exercising for 90 minutes or longer, include some protein so that the carbs break down more slowly, giving you longer-lasting energy. Your best bets: low-fat cheese and crackers, trail mix or half of a peanut butter and jelly sandwich.”
—Cindy Sherwin, R.D., personal trainer at the Gym in New York City
Maximize Your Crunches
“Don’t relax your abs as you lower your chest away from your knees during a crunch — you get only half the ab-toning benefit! To get the firmest abs possible, you need to sustain the contraction on the way down.”
—Steve Ilg, founder of Wholistic Fitness Personal Training and author of Total Body Transformation (Hyperion, 2004)
Intensify Your Push-Up
“Squat-thrust push-ups get you in great shape because they work your upper body, core and lower body and improve agility, strength and endurance all at once. From a standing position, bend down, put your hands on the floor shoulder-width apart, and jump your feet back into plank position. If you’re strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles. Jump your feet back to your hands and stand up. Do eight reps total, rest for one minute, and repeat.”
—Keli Roberts, Los Angeles — based trainer
Paddle Your Way to Flatter Abs
“Go kayaking to get a taut stomach — it’s ideal because much of your rowing power comes from your core. Mimic the motion and resistance of the water at home by looping an exercise band around the bottom of a table leg or other fixed object. Sit on the floor with legs extended, knees slightly bent; grasp one end of the band in each hand. Rotate your torso to one side as you bring the elbow back slightly, then switch sides. Do three sets of one to three minutes each.”
—Barbara Bushman, Ph.D., associate professor of health, physical education and recreation at Southwest Missouri State University
Make Over Your Running Routine
“Unless you’re training for a marathon, skip long, slow, distance running — sprinting builds more muscle. Add a few 10- to 60-second sprints to your run, slowing down just long enough to catch your breath between them.”
—Stephen Holt, 2003 ACE Personal Trainer of the Year
Super-Sculpt Your Butt
“Get great glutes by targeting the muscles and connective tissues buried deep in your body. To hit them, do high-intensity squats, such as jump squats. Then, blast off butt flab with cross-country skiing, bleacher running and stair climbing.”
—Steve Ilg

By Mark Anders from fitnessmagazine.com

May23

10 Knee-Friendly Lower-Body Toner Exercises

posted by ADMIN

#Training #fitness #gym motivation #gym motivation #toning

Knee pain holding you back? Sculpt your buns, hips, and thighs with these easy-on-the-joints alternatives to squats and lunges

Deadlifts

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Deadlifts are an excellent exercise to strengthen your entire backside (glutes, hamstrings, back) while also engaging your core, without putting too much pressure on your knees and hips.

How to do it: Grab a pair of dumbbells and stand with your feet hip-width apart, palms facing your thighs. Push your hips back behind you as you slowly bend forward from your hips, stopping when your torso is parallel to the ground (or when you feel a stretch in your hamstrings). Return to standing, keeping back straight and abs tight. Try up to 3 sets of 15 reps.

Bridges

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Floor bridges target your glutes, hamstrings, and abs while placing minimal pressure on the knees and hips.

How to do it: Lie faceup with knees bent, hip-width apart, feet flexed (pull toes up towards shins and off the floor), and arms by your sides. Brace your abs in and press down through your heels to lift hips up (avoid overarching your back), squeezing through your glutes. Hold for 1 count and then lower hips to floor. Try up to 3 sets of 15 reps.

Heel Press

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How to do it: Lie facedown with your elbows bent out to the sides, palms stacked, resting your chin on your hands. Bend your knees and open them to the sides. Flex feet and press heels together. From there, press your heels up to the ceiling, lifting thighs off the floor as high as possible. Lower thighs to floor and immediately repeat (be sure to keep upper body steady as legs lift). Try up to 3 sets of 20 reps.

Inner Thigh Circles

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Want to target your inner thighs but can’t handle moves like side lunges or skaters? These inner thigh circles engage your thighs and abs at the same time.

How to do it: Lie faceup with arms by your sides, both legs extended straight above your hips. Flex feet and turn legs out about 45 degrees, keeping heels touching. Brace your abs in tight and lower legs about 45 degrees towards the floor, open legs out to sides, and bring heels back together above your hips, completing the circle. That’s one rep. Try up to 3 sets of 20 reps (try reversing the direction of your circles for each set)

Side Plank Hip Bridge

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This double-duty move works your hip and glute muscles on both the supporting and the working legs!

How to do it: Lie on your right side with your upper body propped up on your right elbow and forearm. Extend your top leg out straight and bend your bottom leg for more support (keep both knees and hips stacked). Place your left (top) hand behind your head. Lift hips and top leg up, lifting your leg just above hip height. Hold for 1 count, then lower hips and leg back to floor. Try up to 3 sets of 20 reps on each leg.

Sliding Hamstring Curls

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Set your hamstrings on fire with this dynamic toner that uses two paper plates or towels (paper plates work best for carpet, towels for hardwood floors) to tone your thighs, glutes, and abs.

How to do it: Lie faceup with arms by your sides, knees bent, feet flexed, and heels pressed into the center of paper plates or folded towels. Lift your hips and slide left foot out, extending your leg straight (keeping heel pressed against plate or towel). Quickly bend your left leg back in while sliding right leg out. Keep “running” your legs in and out as quickly as you can until you can’t keep hips lifted any longer (about 60 seconds). Rest and repeat up to 3 times.

Static Squat

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Depending on the injury or limitation that’s affecting your knees, static (or held) squats can sometimes make a good alternative to their full-range-of-motion counterparts.

How to do it: Stand with feet hip width, arms crossed over chest. Lower into squat, keeping chest lifted and knees behind toes. Hold for 30 to 60 seconds then stand back up. Repeat up to 3 times.

Side Kicks

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This kickboxing move not only shapes up your glutes, thighs, and hips, it also helps flatten your belly!

How to do it: Stand with arms bent, hands in fists by your chin. Rotate your left heel in towards your body and shift weight to your left foot. Bend your right knee, flexing foot, and lift your leg up to hip height. Extend your lifted leg out to the side, as if pushing something away from your body with your heel. Bend your knee back in (try not to lower your leg in between repetitions if possible). That’s one rep. Do up to 3 sets of 15 reps on each leg, switching sides after each set. Need help balancing? Try lowering your leg for the kick and/or lightly holding onto a chair or the wall.

Lateral Band Walks

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Walk this way to strengthen your thighs, hips, and glutes without lunges!

How to do it: Tie a band (or resistance loop) and place it around your legs, about mid-shin level. You should feel a little tension when standing with your feet hip-width apart. With hands on hips, abs in tight, and back tall, take a wide step to the left, then step right foot in (always keep tension on the band, feet should never be closer than hip width). That’s one “step.” Try taking 8 steps to the left, and then 8 to the right, repeating 3 times total.

Quadruped Triangle

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When done right, this targeted tush-and-thigh tightener is much tougher than it looks!

How to do it: From a kneeling position, bend both elbows down to the floor below your shoulders, hands clasped (press both arms down into the floor and draw your abs in tight so that lower back doesn’t sag). Extend your left leg straight out from your hip, toe pointed. Imagine tracing a triangle with your toes, lowering left leg down and to the left (touching the bottom left corner of the triangle), lift back up to center (top of triangle), and then lower down and to the right (touching the bottom right corner), then back to center. That’s one rep. Repeat 10 times then switch legs. Try up to 3 sets of 10 reps on each leg.

By Jessica Smith
Photos by: Vanessa Rogers Photography

#Training #fitness #gym motivation #gym motivation quotes #health & Fitness #fitness #strength training, #total-body workout plans #workout playlist #medicine ball #fitness #gym #gym motivation #fitness motivation #health #gymtraining #workouts #workout tips #inspirational quotes

May16

Funny And Inspirational Quotes for the Gym

posted by ADMIN

#gymmotivation #gymquotes

Working out and going to the gym is something we’re all doing these days, but it can be hard to battle through the pain and break through the wall. A good inspirational quote, or funny slogan down at the gym will keep you motivated to achieving your goal.

If you are looking for some quotes then have no fear! Here’s some slogans which will keep you motivated while feeling the burn with your work outs.

Top 10 funny quotes for the gym

Strong is the new skinny

Exercise? I thought you said extra fries

Your work out is my warm up

Let me know if my biceps get in your way

Sweat is fat crying

I flexed and the sleeves fell off

Witness the fitness

Squats? I thought you said let’s do shots

Fitness? More like fitness whole pizza in my mouth

Shut up about your diet. Just eat your lettuce and be sad

We think that those quotes are hilarious and will get you noticed down at the gym, and people will know you have a sense of humour and are not taking things too seriously. What about some more motivational quotes?

Top 10 motivation quotes for the gym

No pain, no gain

Have you ever met a hater doing better than you…Me neither!

Eat sleep gym repeat

It will take time, effort, blood, sweat and tears…But you will get there

The only bad workout is the one that didn’t happen

Get fit in the gym loose weight in the kitchen

Stop waiting for things to happen. Go out and make them happen

Stop saying I wish. Start saying I will

Train insane or remain the same

Champions train. Losers complain

We hope these funny and inspirational quotes, slogans and messages spur you on at the gym when doing your workouts, or at least give you a good laugh.

May14

Doing the Dumbbell Military Press With Perfect Form

posted by ADMIN

How to Do a Dumbbell Military Press With Perfect Form

#fitness #gymmotivation #militarypress

May 9, 2018 | BY: Paige Smith

How to Do a Dumbbell Military Press With Perfect Form

Do you want to lose weight, build muscle, or feel more fit?

If you want to gain both strength and mass in your shoulders, the military press is the way to go. It’s the perfect shoulder-building exercise, as it activates every area of your deltoid, leading to greater muscle growth .

“It’s one of the most functional exercises in the book,” says Cody Braun, fitness expert at Beachbody. It doesn’t just build mass, but it also strengthens basic overhead movements. That’s why it’s crucial to incorporate exercises like this one into your weightlifting routine to improve overall shoulder strength, Braun says.

Here’s how to do the dumbbell military press with proper form, and how to make it a part of your fitness routine.

How to Do the Dumbbell Military Press With Perfect Form

Appears in: The Master’s Hammer and Chisel >> Max Hammer Strength

Adjust an incline bench so the back is vertical and sit on the seat, holding two heavy dumbbells at shoulder height, palms facing forward.
Slowly press the dumbbells upward until your arms are straight.
Lower your hands back to your shoulders and repeat.

How to Make the Military Press Easier

Use lighter weights. This is a good option if you’re worried about putting too much strain on your shoulder joint.

How to Make the Military Press Harder

Use heavier weights.
Performing a standing military press to engage your core more.
Perform an alternating military press, pressing one arm at a time.
Slow your lifting tempo to increase time under tension.

Bonus Tips for Doing the Military Press

“To get the most out of this exercise, I recommend pairing it with shoulder mobility and core stability exercises to improve your efficiency,” Braun says. Here are a few ways you can improve your mobility, and a handful of the best core exercises to get you started.

Military Press Variations

The military press has numerous variations to choose from. You can do it seated or standing. You can use dumbbells, a barbell, or a resistance band. All together, this makes it an extremely accessible move to work your shoulders, whether you’re working out at home or in the gym.

Benefits of the Military Press

Shoulders are one of the most frequently used muscle groups in the upper body. You use them anytime you pull, push, press, or lift something. The military press strengthens your shoulders, making everyday activities like putting groceries away on the top shelf or picking up your toddler so much easier.

In fact, the military press targets your entire deltoid (the front, middle, and rear fibers of the muscle). While the three sections always work together, some movements emphasis certain fibers more than others. But with this move, you’ll get maximum muscle-building benefits out of just this one move.

What Muscles Does a Dumbbell Military Press Work?

The military press works every part of the deltoid muscle, and it engages your triceps and traps. The standing variation also activates your core.

Deltoids

Your deltoids make up the bulk of your shoulder muscle, and each one has three heads: the front (anterior) head raises your arm up and in front of you; the middle (lateral) head moves your arm directly out to your side; and rear (posterior) head moves your arm behind you when you’re standing to the side when you’re on your stomach. Since the shoulder is one muscle, the three heads never work individually, although certain exercises can emphasize certain fibers more than the others.

Triceps and Traps

Military presses also activate a few other muscles, but to a lesser extent. This includes your triceps (which originates at the humerus and scapula, and attaches to the elbow) and your trapezius (a kite-shaped sheet of muscle that runs vertically along your upper spine and fans out toward your shoulders). All together, they help you complete each rep of a military press.

May13

17 Muscle Building Post-Workout Meals

posted by ADMIN

Here`s 17 of our favourite high protein post-workout meals to help you recover and refuel after a tough workout.

#gymmotivation #postworkoutmeals #mealprep

If you’re trying to build muscle, get stronger, play faster or burn fat, then you know the importance of the post-workout meal.

After you’ve been exercising it’s important to think of three main elements of post-workout nutrition: muscle repair, fuel replenishment and hydration. Your post workout meal should include around 20-40 grams of quality protein. You’ll need carbohydrates to replace the glycogen you’ve used for fuel during exercise. And last, but not least, you need to replace the fluids that you’ve lost through your hard work and sweat.

Now you could just neck a quick protein shake and grab a banana to scoff in the car or on the walk back to work but these 17 post-workout, carbohydrate rich, high protein mealsthat we’ve listed are far tastier that a cheap and nasty shake!

1. CAJUN CHICKEN JAMBALAYA

This is a delicious recipe for cajun chicken jambalaya

Via Food For Fitness: Cajun Chicken Jambalaya Recipe

This is an absolute winner of a recipe that is one of the most downloaded recipes from our website! Cajun Chicken Jambalaya is a spicy, high protein, gluten free dish that you will love.

2. HEALTHY CHICKEN JALFRAZI

post workout curry recipe

Via A Taste Of Fitness

This is a great little number. Super quick to throw together, super low-calorie, packed with flavour.

3. SPICY THAI CHICKEN AND QUINOA

spicy thai chicken recipe

Via Pinch of Yum

Whoa baby – this Spicy Thai Chicken is seductive. From the moment it first sets your mouth on fire, it’s going to have you hooked with its flavor-loaded, saucy, sticky exterior and light-your-face-on-fire spice status.

4. SWEET POTATO STOVIES

sweet potato stovies recipe

Via Food For Fitness: Sweet Potato Stovies Recipe

This easy recipe for sweet potato stovies takes hardly any time to prepare, it can be scaled to feed more hungry folks and it can be easily frozen.

5. SHRIMP PASTA WITH CREAMY TOMATO BASIL SAUCE

post workout recipes

Via Gimme Some Oven

This Shrimp Pasta with Creamy Tomato Basil Sauce recipe is simple to make, full of delicious flavors, and it also happens to make for GREAT leftovers!

6. MINI ITALIAN MEATBALL SUBS

post-workout meatballs recipe

Via Damn Delicious

Tender, melt-in-your-mouth (make-ahead!) meatballs stuffed into mini subs. Makes for easy serving, sharing and portion control!

7. SPICY MEXICAN STEAK & RICE

Mexican Beef & Rice Recipe

Via Food For Fitness: Spicy Mexican Steak & Rice Recipe

Everyone love’s Mexican food; the colours, the smells, the spice, the warmth and the amazing flavours are what makes Mexican food so amazing. This is simple, quick and family friendly dish for Mexican steak and rice that is ridiculously easy to make.

8. ONE POT CHICKEN STROGANOFF

chicken stroganoff recipe

Via Well Plated

Quick, easy, and delicious One Pot Creamy Chicken Stroganoff! A healthy, homemade version of everyone’s favorite comfort food. Ready in 30 minutes!

8. SPANISH CHICKEN & RICE WITH CHORIZO

post-workout chicken recipe

Via The Mediterranean Dish

A simpler version of Arroz con Pollo, this Spanish chicken and rice recipe with chorizo is every bit a satisfying and flavorful, one-pan-wonder!

9. CHICKEN BIRYANI

post-workout biryani recipe

Via Food For Fitness

A delicious recipe for Chicken Biryani. This is a simple but yummy, one-pot meal that is packed with flavour but doesn’t require lots of washing up.

10. TERIYAKI SALMON WITH ASIAN NOODLE SALAD

Teriyaki Salmon with Asian Noodle Salad

Via Joyful Healthy Eats

Easy Teriyaki Salmon served on a bed of Asian Noodles made with brown rice noodles, fresh veggies and a homemade Asian Sesame Dressing!

11. ONE POT GREEK CHICKEN & LEMON RICE

post-workout meal

Via Recipe Tin Eats

The beauty of this is that it is all made in one pot.. Cooking the rice with the chicken on top adds extra flavour to the rice because the chicken juices get soaked up by the rice. It’s a delicious post-workout meal.

12. THAI SWEET POTATO FISH CAKES

thai sweet potato fish cakes recipe

Via Food For Fitness: Fish Cakes Recipe

Fish cakes are delicious, but the problem with most recipes is that they are loaded with cream and butter which means they’re tasty, but the fat content is rarely helpful if you’re trying to eat healthily. We’ve got your back, we’ve made a high protein, low fat recipe for fishcakes using slow digesting, high fibre sweet potatoes.

13. ONE-POT BRAZILIAN CHICKEN & RICE

Brazilian chicken post-workout meal

Via Brazilian Flair In The USA

A healthy and comforting one pot Brazilian chicken and rice dish for those cold nights where you just want to put all the ingredients together to cook in one pot and eat it thirty minutes later.

14. BRUSCHETTA CHICKEN PASTA SALAD

bruschetta chicken pasta salad

Via Cafe Delites

Bruschetta chicken pasta salad is a must make for any occasion! With Italian seasoned grilled chicken and a good kick of garlic and Parmesan cheese, this is one pasta salad that will impress.

15. SLOW COOKER PULLED BEEF RAGU

Via Food For Fitness: Slow Cooker Pulled Beef Recipe

You’re going to like this recipe! Juicy, tender, pulled beef that falls apart in the mouth coated in a rich Italian tomato ragu. What’s not to like?

16. THAI CHICKEN STREET NOODLES

thai chicken post-workout meal

Via How Sweet It Is

This is a delicious savoury, peanut-y Thai recipe for chicken and noodles.

17. HEALTHY CHICKEN SHAWARMA QUINOA BOWLS

healthy Chicken Shawarma Quinoa Bowls

Via Peas & Crayons

We’re loving this recipe for healthy Chicken Shawarma Quinoa Bowls with a super easy hack for creating make-ahead lunches for work or school. The flavors are out of this world!!

From FOOD & HEALTHY RECIPES

Training, fitness, gym motivation, gym motivation quotes, health & Fitness, fitness, strength training, total-body workout plans, workout playlist , medicine ball, fitness, gym, gym motivation, fitness motivation,health, gym training, kettlebell workouts , health & Fitness, healthy eating, post workout meals

May12

6 Good Reasons You Need to Stretch

posted by ADMIN

#gym motivation #gymfitness

Whether you’re working out or not, fitness and wellness experts tell us why stretching is so important.

Ysolt Usigan from shape.com

Good Posture, Better Blood Flow & Confidence

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It’s easy to forget to stretch. It’s often overlooked because the results are not as visible as lifting weights and squatting—or so you thought. Stretching can lead to better posture, fewer aches and pains, greater confidence, and a cheerier outlook on life.

“That’s because stretching increases your blood flow and circulation for a healthier body and sends oxygen to your brain for a clearer mind and sunnier moods,” says Peggy Hall, wellness expert.

Great for Glutes

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When we’re at work, we do a lot of sitting, but did you know sitting is tough on your body, especially on your glutes?

Sandra Hahamian, certified personal trainer, says that when you’re sitting, the nerves that activate your glutes can shut down in a very short period of time.

“If you are a repetitive ‘sitter,’ the glute muscle begins the process of atrophy. This means that the glute muscle begins to degenerate (not in a good way). When your glutes shut down, other muscles and joints in your body become over-stressed and can result in pain in places such as the knees and lower back,” Hahamian adds.

The most effective way to combat this problem is to keep your glutes active. “Getting up and stretching your glutes and hip flexors is a good first step to wake up these muscles. Whether you work out or not, stretching these tight muscles can reduce future injury and pain,” she says.

Terrific for Your Thoracic Spine

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Your thoracic spine, which is located in the middle of your back, is very important to stretch and keep moving. Simple rotational stretches throughout the day are extremely important if you drive, sit, or just stay in one place for a few hours of the day, Hahamian says.

“When the thoracic spine becomes tight, it can create many problems up and down the chain of the body,” she says. “I have seen my clients’ necks, shoulders and chest tighten up or become unstable and weak with a tight thoracic spine.”

Better Balance

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Daily use of muscles can cause them to get tight, especially if you regularly carry a purse or backpack. “The heavier the bag, the more your body can tighten up on one side,” says Nicole Palacios, certified personal trainer. “Stretching can alleviate muscle tightness and bring your body back to feeling better balanced.”

Workout Wonders

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And obviously, if you are working out, stretching can do your body wonders. “After exercising, your muscles may feel tight. During weight training, your muscle length shortens; this can leave you feeling tight and sore,” Palacios says. “Directly after your workout, you should stretch the muscles that you just trained to feel less tense.”

Stretch Smart

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To reap the benefits of stretching, you have to do it the right way, Hall says. Hold the stretch at the first sensation of resistance, then breathe your way through it. Imagine and feel the muscle tissue becoming more supple.

Modify, adapt, and adjust the stretch to suit your particular needs. Use padding under your knees for example, or try the same stretch sitting down, lying down, or standing up if it’s more comfortable for you.

Instead of thinking, “I’m so tight!” or “Stretching is agony,” replace your mental soundtrack with “This is just what my body needs” and “I’m getting more flexible each time I stretch.”

Happy stretching!

May10

21 PROS AND EXPERTS REVEAL THEIR TOP FITNESS MOTIVATION TIPS

posted by ADMIN

#gymmotivation #fitnessmotivation

It’s the biggest problem for people wanting to get in shape… Motivation! So many people struggle to remain motivated to hit the gym and avoid that cheeky chocolate bar. So, whether your motivational struggles are with exercise, diet or both, how do you turn these struggles around?

By learning from people who have been there, done that and definitely know what they’re talking about.

We asked 21 professional sportsmen and women, experts and bloggers for their top tip for motivating yourself to get in shape.

Check out these 21 awesome tips that will have you cleaning up your diet and hitting the gym again in no time.

Ready? Let’s go…

LOU FERRIGNO

2 time Mr Universe winner and star of the 70s and 80s hit series, ‘The Incredible Hulk’. Lou is now a fitness consultant and co-founded ferrignofit.com with his daughter, promoting healthy living via personalised transformation programs.

Lou says: “Take a photo at your heaviest and put it on your fridge. Find a positive mantra that gets you inspired and consistent on your journey” @LouFerrigno

“Find a positive mantra that gets you inspired and consistent on your journey” via @LouFerrigno

BEN COOMBER

Ben is a performance nutritionist, coach, speaker, consultant and writer. Ben’s journey in the fitness industry was a personal one from a battle with obesity at age 18 that spurred a keen interest in nutrition. Ben is the owner of Body Type Nutrition and has the UK’s #1 rated health and fitness podcast on iTunes ‘Ben Coomber Radio’.

Ben says: “If you can’t motivate yourself to achieve something, ask yourself why.

You need a reason, and a good reason. Not just, “I wanna lose some weight”, “I want to get fit”. They are meaningless goals, it’s got to mean something to you, it’s got to give you a reason to hit the gym when you don’t feel like it, to choose the better food choice when you want to eat the whole damn pizza, to go to bed on time when you are thinking of staying up late to watch mindless TV.

Make your goal tangible, targeted, and deadline driven. Try this example instead…

I want to lose 3 stone by July 1st because I am fed up with my clothes feeling tight, not feeling comfortable in my skin, not loving myself with my clothes off, being able to run up the stairs without getting out of breath, and feeling unhealthy. It’s time I must change, for me, not for anyone else, for me. I WANT to feel fit and healthy, I want to be the person, I WILL BE THAT PERSON.

See the difference? Make your goals mean something, and motivation will be easy” @BenCoomber

“Make your goal tangible, targeted, and deadline driven” via @BenCoomber

ROBERT WHITEFORD

Robert is a Featherweight MMA fighter, fighting in the UFC. Robert trains out of Griphouse in Glasgow and American Top Team in Florida. He is also a Commonwealth Games bronze medalist in Judo.

Robert says: “The competition begins with yourself, you must want to achieve what you set out, with a clear defined goal. “I will fight in the UFC”… “I will win in the UFC” – that’s where it must start, so many people i meet who are in ‘good shape’ or are good fighters will never be ‘great’ and it’s not down to raw talent – it’s down to the mindset, meaning they are willing to give WHATEVER is necessary to achieve their goal.

Focus, believe, achieve” @Flyinjudoka

“It’s not down to raw talent – it’s down to the mindset” via @Flyinjudoka

NIA SHANKS

Nia is a health and fitness writer and coach from Kentucky. She is also the leader of the Lift Like a Girl revolution, with her website providing advice, tutorials and access to her popular podcast.

Nia says: “Find a way to make fitness fun. If you hate what you’re doing, you won’t stick with it. Will you always be having the time of your life when you work out or do something active? No, of course not! But the key is to enjoy it most of the time.” @NiaShanks

“Find a way to make fitness fun. If you hate what you’re doing, you won’t stick with it” via…

BEN HUGHES

Ben is a co-founder of Train Eat Gain where Ben and other co-founder, Rob Birkhead, offer people the tools they need to build the body of their dreams and be healthy, with tailored training and nutrition plans.

Ben says: “My top tip for motivating yourself to get in shape would be to set a goal and a time frame to achieve that goal. It’s best to set a goal that matters to you and for which you can be held accountable. For example a photo shoot, contest, performance, wedding or even just a holiday. You are then counting down the days from now until that deadline and every single day counts. Every rep, set and gym session then feels like it really adds up to achieving your goal. It becomes a lot easier to push yourself knowing that all your hard work really counts for something.”

“It’s best to set a goal that matters to you and for which you can be held accountable” via…

STEVE KAMB

Steve is a strength training enthusiast and rebel leader at Nerd Fitness, helping average Joes level up their lives.

Steve says: “I saw an answer to a similar question on Quora that I freaking loved: “F*** motivation. Cultivate discipline.” It pairs nicely with the quote often attributed to William Faulkner: “I only write when inspiration strikes. Fortunately it strikes at nine every morning.” Set yourself up to win – sleep in your workout clothes, put your alarm clock across the room, have your friend donate $50 of your money to a cause you hate every time you miss a workout, hire a trainer and pre-pay the next two months. Construct your daily routine so that you HAVE to workout, so you’re not relying on willpower or motivation to get fit. It becomes a habit and then something you actually look forward to.” @SteveKamb

“Construct your daily routine so that you HAVE to workout” via @SteveKamb

KRIS GUNNARS

Kris is a medical student, certified personal and founded Authority Nutrition in order to devote his career to informing people about evidence-based nutrition.

Kris Says: “My single most important tip to get motivated is to become part of a community and keep learning new things. Join a forum and subscribe to a few blogs, and try to read something health or fitness related every single day. Turn it into a passion.” @AuthNutrition

“Become part of a community and keep learning new things” via @AuthNutrition

NICHOLA WHITEHEAD

Nichola is a UK Specialist Registered Dietitian (RD) and runs an award winning health & fitness blog, which promotes easy to understand nutrition and diet tips and aims to motivate people to lead healthier, happier lives.

Nichola says: “My tip would be to focus on an event in the future that you want to look and more importantly FEEL good at! It could be a wedding, holiday, weekend away or a work party. Make sure though that the event is at least 2-3 months away to give you a realistic amount of time to make a change to your body.” @nicsnutrition

“Focus on an event in the future that you want to look and more importantly FEEL good at” via…

OLI THOMPSON

Oli is a professional MMA fighter who has fought in the UFC and other high profile promotions. He is a former Britain’s Strongest Man who has competed at World’s Strongest Man and now offers fitness coaching. You can also find him on Facebook.

“For motivation, your own health should be enough, it’s the most important thing anyone has! But for the motivation to push yourself the extra mile….the knowledge that your competitors could be working harder than you should drive you as an athlete. For me, my own ego would not let me accept that someone less talented could beat me by putting in more work.” @OliThompson_FIT

“For motivation, your own health should be enough, it’s the most important thing anyone has” via…

PHIL GRAHAM

Phil is a respected performance nutritionist, fitness expert and competitive bodybuilder. He often speaks at large health and fitness exhibitions including Body Power Expo and helps a range of people, from average Joes to professional athletes and personal trainers.

“There’s nothing better than looking, feeling and performing better! Knowing you have complete control over this should motivate you day in day out. How else do you want to feel? If I could give one tip to someone looking to improve their motivation it would be learn from someone who’s been there, done that and helped a lot of people along the way! This is probably the best way to short circuit your learning and get the most out of your nutrition and training!

We live in an information dense yet knowledge starved era! Having a mentor who’s proved time and time again they can achieve results is one of the best investments you can make in yourself! Trust me it will save you a lot of time, effort and money. Learn from their mistakes!” @PhilGraham01

“Learn from someone who’s been there, done that and helped a lot of people along the way” via…

ROY MCLEAN

Roy has pushed himself to a number of successes, including the IBFA Mr Europe and Universe masters overall winner. He is also a personal trainer and can be found on Instagram and Facebook.

“I get most of my motivation from trying to better my last show, I love the sport and the way it challenges me to push harder to improve, i also get great motivation from the people who say i can’t do it, I love proving them wrong! It’s a massive bonus to have a partner like Karen who trains, eats and supports me with everything i do through the highs and lows. My sponsors play a big part too i always want to do them proud for the great support they give me.” @KHotston

“I get most of my motivation from trying to better my last show” via @KHotston

CARLY ROWENA

Carly is a qualified personal trainer and YouTube video blogger. Her YourTube channel has a huge following and aims to offer “a little of everything for everyone”.

“Give yourself a goal and make it realistic, one short, medium and long term and not just physical. Weight loss, body transformations happen easily with the right tools, the problem is most people only concentrate on the physical end result and unfortunately it doesn’t happen overnight, if it did, everyone would do it. Notice how you feel, are you sleeping better, do you have more energy, do you feel stronger, is your skin glowing, do you feel more confident, what do you like about your body, not just the negatives.” @CarlyRowena

“Give yourself a goal and make it realistic, and not just physical” via @CarlyRowena
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PAUL STAINTHORPE

Paul was always an active youngster but let his health slide in his 20’s. When his son was born, Paul decided to turn his life around and get back in shape. As well as being fit and healthy again, Paul now offers advice via his blog, Father Fitness, as well as writing for other blogs. He also takes part in a number of charity events in order to give something back.

“My own motivation for keeping fit and healthy is my family. I didn’t want to be that unfit Dad at the park that couldn’t throw or kick a ball. I also wanted to set a good example for my kids. It’s tough at times as all they want to eat are chicken nuggets but my Wife and I believe, everything in moderation. Luckily we’re an active family and with the addition of Yogi (our dog) we go on several walks throughout the week. So, my motivation is my family.” @FatherFitness

“My own motivation for keeping fit and healthy is my family” via @FatherFitness

LUCY DOYLE

Lucy is a Certified Precision Nutrition Coach, as well as a busy mum, wife and business owner. Lucy’s own journey saw her lose 30kg and now she dedicates her life to helping others via Lean with Lucy.

“Set lots of small achievable goals, instead of one large distant goal, i.e. a wedding in 6 months. We can quickly become demotivated and/or disillusioned, when we do not acknowledge those small triumphs. By setting yourself weekly targets not only do you get to reach those milestones quicker, but it also motivates you to stay on track and before you know it, that big goal you had in mind, has been reached without it remaining a constant focus. This is also a great way not to yo-yo once you have reached a main target, as many people find that the problem begins when you think you have reached a final end point. In my opinion there is no end point, only progress.” @lucycdoyle

“Set lots of small achievable goals, instead of one large distant goal” via @lucycdoyle

MATT HODGES

Matt is the founder of The MPH Method and specialises in body transformations. Matt has a number of household names as clients and has featured in some of the UK’s top fitness publications, as well as making a number of television appearances.

“I like the phrase that ‘this time next year you’ll wish you had started now’. I like the idea that it brings, that life is not worth wasting and that things do take time to learn and grow. Most procrastinate but keeping this in mind always puts me back on focus because I know i’ll be better every year.” @TheMPHMethod

“I like the phrase that ‘this time next year you’ll wish you had started now’” via @TheMPHMethod

RU ANDERSON

Ru is a performance focused nutritionist and is the author of The High Performance Living Guide. He also owns Exceed Nutrition, which has quickly become a leading website for online nutrition coaching.

“1. Get planning – You too must plan for success. Set a date, look forward to it, and start doing your own research. Give yourself a head start and a helping hand.

2. Make one change at a time – Don’t completely overhaul your diet overnight. Start with one small change or habit at a time. That could be eating protein or vegetables with every meal, or perhaps getting 8 hours of sleep every night.

3. Be held accountable – Share your new goal or challenge with as many people as possible, and regularly report to them how you are getting on.

4. Find a friend – Find someone else to join you on the path to completing your goal. This could be a friend, family or work colleague. Perhaps you can use an online forum or even hire a coach for support and motivation. Don’t do it alone.

5. Enjoy the process – If improving your diet, make great tasting food and savor it. If improving your exercise routine, get creative and make it fun and enjoyable.” @RuAnderson01

“If improving your exercise routine, get creative and make it fun and enjoyable” via @RuAnderson01

COLETTE PIENAAR

Colette is a body transformation coach and is the owner of Pure Form Fitness. Colette typically helps high achievers who have tried but failed and now need her help.

“The one thing that seems to motivate my clients is looking at a photograph of themselves when they were at their prime, happy, positive and excited about life. I help people find that again. Many of us forget about ourselves and focus on everything else that is important in life, like raising children, working hard and looking after our families and in all this we forget about ourselves. The ladies I work with have decided it’s time to put themselves first and have put their health and wellbeing into sharp focus for the first time in a long time. So my top tip would be to look at a photograph of where you are (usually a recent holiday snap) and where you would like to be again and then to do something about it.” @ColettePienaar

“Look at a photograph of where you are and where you would like to be again and then to do…

JOHN BERARDI, PH.D

John is the founder of Precision Nutrition, whose world-class team have mentored more than 200,000 people in nearly 100 countries.

“You need someone in your corner who helps keep you accountable and picks you up when your motivation wanes.” @insidePN

“You need someone in your corner who helps keep you accountable” via @insidePN

DANIEL STISEN

Daniel is a Norwegian bodybuilding champion, winning the championship several times. He is also an actor, featuring in several blockbusters.

“When I set myself a goal, maybe it’s to compete in a contest, I always go all in, never 80 or 90% but always 100-110%, I’ll make it a die or win situation in my mind. Then I’ve got no other choice except trying to win, and do my best all the time and the best I can be at this contest.

I always make sure I’m a better version of myself, then last time. If I lose, I’ll respect and honour my competitors, but when I walk off stage, it feels like I died, because losing is like dying to me.

There will always be other competitors out there working hard, maybe harder then you, so you have to make sure, you work harder then them, if you still lose, and you gave 110% all the time its out of your control, but you know you did the best you could be at this moment. Always respect your contenders, always show them honour even if you lose.

It’s often small things that makes champions, the small details you do that the others don’t. So make sure you work hard on every details in what you do, whatever it is, be the stayer who works hardest in the gym, who always sticks to the nutrition plan, who never goes out to have a drink. This person is often the one who ends up winning in the long term. The stayer and the hard worker who never quits and loves what he does.” @DanielStisen

“It’s often small things that makes champions” via @DanielStisen

LAUREN KORSHAK

Lauren is an exercise physiologist and provides wellness counselling to empower people with the knowledge and confidence to take charge of their health.

“When working with my patients (who are very deconditioned and really sick), I tend to focus on getting them to be motivated to just stand up throughout the day. I remind them that even just standing will burn calories, decrease blood sugar (thereby improving diabetes outcomes or helping to prevent diabetes), and that accumulating daily activity throughout the day means adopting a similar mentality to saving money; some days will be better than others, but every step counts towards improving health.” @laurenkorshak

“Some days will be better than others, but every step counts” via @laurenkorshak

SCOTT REID

Our very own Scott Reid is a 2 times Britain’s Strongest Man (U105kg) and a Paul Check Nutrition & Lifestyle Coach. He is also a MMA strength & conditioning coach, helping some of the UK’s elite get fighting fit.

“My motivation for training and life is to rise above the norm and excel. whether it be Strongman or business I want to be the best at what ever I do.

Training and eating well are a lifestyle choice for me, when I push myself in the gym and give all I have to give it lays down the foundation of who I am and want to be outside of the gym!

You will never know who you really are or what your full potential is until you have pushed yourself to your limits.” @scottreid105

“You will never know what your full potential is until you have pushed yourself to your limits” via…

Wow! Thanks to all who contributed to this mammoth post!

Please share if you think it was useful.

From: https://www.focusperformance.co.uk/blogs/

#strengthtraining #total-body workout plans #workoutplaylist #medicine ball #fitness #gym #gymmotivation #fitness motivation #health #gymtraining #kettlebell workouts #Cardio #fitnesstips

May06

10 Knee Friendly Lower Body Toners

posted by ADMIN

Knee pain holding you back? Sculpt your buns, hips, and thighs with these easy-on-the-joints alternatives to squats and lunges

By Jessica Smith

Deadlifts

1 OF 10

Deadlifts are an excellent exercise to strengthen your entire backside (glutes, hamstrings, back) while also engaging your core, without putting too much pressure on your knees and hips.

Bridges

2 OF 10

Floor bridges target your glutes, hamstrings, and abs while placing minimal pressure on the knees and hips.

Heel Press

3 OF 10

Inner Thigh Circles

4 OF 10

Want to target your inner thighs but can’t handle moves like side lunges or skaters? These inner thigh circles engage your thighs and abs at the same time.

Side Plank Hip Bridge

5 OF 10

This double-duty move works your hip and glute muscles on both the supporting and the working legs!

Sliding Hamstring Curls

6 OF 10

Set your hamstrings on fire with this dynamic toner that uses two paper plates or towels (paper plates work best for carpet, towels for hardwood floors) to tone your thighs, glutes, and abs.

Static Squat

7 OF 10

Depending on the injury or limitation that’s affecting your knees, static (or held) squats can sometimes make a good alternative to their full-range-of-motion counterparts.

How to do it: Stand with feet hip width, arms crossed over chest. Lower into squat, keeping chest lifted and knees behind toes. Hold for 30 to 60 seconds then stand back up. Repeat up to 3 times.

Side Kicks

8 OF 10

This kickboxing move not only shapes up your glutes, thighs, and hips, it also helps flatten your belly!

Extend your lifted leg out to the side, as if pushing something away from your body with your heel. Bend your knee back in (try not to lower your leg in between repetitions if possible). That’s one rep.

Do up to 3 sets of 15 reps on each leg, switching sides after each set. Need help balancing?

Try lowering your leg for the kick and/or lightly holding onto a chair or the wall.

Lateral Band Walks

9 OF 10

Walk this way to strengthen your thighs, hips, and glutes without lunges!

Quadruped Triangle

10 OF 10

When done right, this targeted tush-and-thigh tightener is much tougher than it looks!

Extend your left leg straight out from your hip, toe pointed. Imagine tracing a triangle with your toes, lowering left leg down and to the left (touching the bottom left corner of the triangle), lift back up to center (top of triangle), and then lower down and to the right (touching the bottom right corner), then back to center.

That’s one rep. Repeat 10 times then switch legs. Try up to 3 sets of 10 reps on each leg.

Photos by: Vanessa Rogers Photography

#strengthtraining #total-body workout plans #workoutplaylist #medicine ball #fitness #gym #gymmotivation #fitness motivation #health #gymtraining #kettlebell workouts #Cardio #fitnesstips

May05

10 Things You’re Not Doing at the Gym (But Should Be)

posted by ADMIN

Get the most out of your gym membership with these expert tips

Jessica Smith from shape . com

You Don’t Use the “Heavy” Weights

It can be intimidating to venture out onto the weight room floor, especially when it’s full of bodybuilding types throwing weights around. But you aren’t doing yourself any favors by staying in the corner with those little pink dumbbells!

“You have two types of muscle fibers: slow and fast. If you don’t use heavier weights, you neglect an entire set of muscle fibers, namely the fast fibers, which are important for moving quickly, lifting weighty objects (your heavy purse, grocery bag, suitcase), and for spine and hip stability,” says Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery and creator of the Perfect Legs, Glutes & Abs DVD.

And if you’re worried that you’ll bulk up, don’t be. “Women cannot add much size to their muscles to begin with since we have low concentrations of the male hormone testosterone, which is necessary to enlarge muscle to any noticeable degree,” Olson says

You Don’t Use Your Upper Body Enough During Cardio Sessions

Does your typical cardio session always involve the treadmill, stationary bike, or stair stepper? You may not be burning as many calories as you could be, Olson says. “Using your upper-body muscles more can up your total calorie count and will help you develop better endurance. Athletes with the fittest cardiovascular systems are total-body, aerobic athletes such as cross country skiers and swimmers (movements which use both the arms and the legs).”

Olson recommends using machines with an upper body component, like a total-body elliptical machine, and alternating intervals focusing on your upper and lower body. For example, try pumping the handles more aggressively with your arms for 2 minutes, and then focus on moving with your legs for the next 3 minutes. Or mix things up by using an upper-body arm bike (or try a Krankcycling class) that forces you to raise your heart rate using only your upper half—it’s tougher than it sounds!

You Don’t Have a Plan

Do you want to lose 10 pounds, run a 5K, or become more flexible? “There are special workout plans for each of the above, and they are not interchangeable—there is no “one exercise-fits-all” program,” Olson says. “If you do not have a plan to address your greatest fitness needs and desires, you can stall results and actually create changes you do not need or that might not even be appropriate for you.”

Your primary objective (weight loss, endurance, strength) should influence the volume (amount you do), intensity (how light or hard/heavy) and the mode (cardio, resistance exercises, stretching programs) of every workout, which is why Olson says it’s so important to take the time to meet with a qualified trainer at your gym for an assessment and to help create your goal-specific program.

You Don’t Push Yourself Enough

You may have just spent 2 hours at the gym, but how much of that time were you intensely exercising? Yes, fitness should be fun, but if your set routine involves reading a magazine on a card machine followed by the same weight machine circuit, chances are you aren’t seeing the results you want.

“In the beginning exercise can feel unruly and even excruciating—which is clearly not fun—but once your body learns how to do various exercise movements and your strength and stamina improve, it’s time to upgrade your program,” Olson says. “Time and again research has shown that increasing to more vigorous levels of activity bring about greater health benefits and noticeably improved fitness and appearance.”

And you don’t have to spend more time at the gym. In fact, if you focus on the quality of your workout, you may actually spend less time there. “This is why interval training has become so popular,” Olsen says. Experts recommend a range of intensity levels, but many interval workouts go up to 85 percent or your max heart rate. “If you can learn to push yourself appropriately, you can also land the benefit of a higher metabolism following exercise—that means you are rewarded for your extra effort following exercise with an extra energy burn!”

You Don’t Take Advantage of the Experts Who Work There

“If your club has trainers, movement specialists, physical therapists, nutritionists, or registered dietitians, use them!” Olson says. “They are skilled to determine some needs you may have that are not obvious but could prevent you from making progress or possibly causing you injury.”

This is especially important if your goal is weight loss. If you’re trying to lose weight, what you eat is incredibly important, especially if you’re regularly exercising.

“A trained expert can speed up your progress and results as well as prevent you from burning out, under-eating, or over-doing,” Olsen says.

You Don’t Do Eccentric Exercises

We like to work the muscles we can see in the mirror (like our abs), but we can’t ignore our backsides, especially the muscles around our spine, Olson says. For example, we tend to crunch, curl, and shorten our abs, but it’s also important to try some eccentric movements to help balance out the strength of those muscles during “lengthening” movements.

Try this eccentric move during your next workout to help balance out your body:

Rotating Super Girl:This move uses a ‘sit-up’ board (or bench) adjusted on a decline. Start sitting on the bench and hook your legs under the pads to hold them in place. Keeping your abs drawn in tight and your spine straight, hinge back away from your legs until your body is making a ‘V’ shape. Bring both arms up and bend your elbows, turning your palms in as if you were holding a giant ball above your head. Slowly rotate your torso to the right (as shown), then back to the center, and to the left (counting each rotation as one rep). Work your way up to three full sets of 15 reps to target your abs in a whole new way.

You Don’t “Pound” Enough

You already know that it’s important to do weight-bearing exercise to help protect your bones, but you may not realize just how much loading you need to do in order to reap the bone density benefits. “While treadmill walking is sufficient to keep the spinal bones strong, your hip bones need more loading,” Olson says. “To do this, think “steep,” or “stomp.” If you want to stick to walking, increase the incline on the treadmill to seven percent for 3 minutes, followed by 5 minutes on level ground, alternating five times during a 40-minute workout.

Other options: Take a step class, use that machine with the revolving stairs, or walk the stairs in your gym. This extra impact is not too heavy but at a level that is much more effective at getting your hip bones to take up more calcium and become more dense.

You Don’t Do Unilateral Training

Every time you use a leg press, leg curl, or leg extension machine at the gym, you work both legs together at same the time. The problem? This could be causing some muscular imbalances in your body, according to Olson.

“Most of us do not have equal muscle fitness on our right versus left leg, and when you exercise both legs together, the stronger one tends to naturally do a bit more of the work,” she says. Try using less weight and doing a full set on your weaker (usually the left) side first. Then, switch legs and do a full set with your stronger side.

“It’s a real eye-opener—try it! Training like this will also go far to help you balance the strength between the right and left sides of you body,” Olson says.

You Leave Without Stretching

Skipping a post-workout stretch is the most common mistake exercisers make, Olson says. After, not before, your workout is the perfect time to stretch, as your muscles are warm and flowing with oxygen-rich blood.

All adults should be stretching at least three times a week, Olson says. Stretch the front side of your body first, since tighter muscles on the front of the body can reduce flexibility in the back of your body. For example, if your hip flexors are tight, your hamstrings will have limited flexibility.

Short on time? Even doing just two stretches before you head out the door can make a big difference. Here are some of Olsen’s favorites:

Heel to Glute Stretch (top image): Lie facedown on a mat or towel with your legs extended out behind you. Reach your right arm out in front of your shoulder, palm pressed into the floor. Bend your left knee and grab a hold of your left foot with your left hand, gently pulling your heel in towards your body. Hold for 30 to 60 seconds and then switch legs. If you have time, repeat up to three times total with each leg.

Prone Abs Stretch (bottom image):Lie facedown with your legs extended out behind you, bend your elbows in underneath your shoulders and lift your chest off the floor, propping your body up with your forearms (palms should face the floor). Let your lower body relax and try to keep your hips on the ground as you extend your spine and stretch the front of your body. Hold for 30-60 seconds and then release. If you have time, repeat up to three times total.

You Don’t Change Direction

Changing your direction is another great way to mix up your cardio workouts for better results. If you always move forward on the treadmill, elliptical, or bike, try moving sideways and backwards too, Olson says.

“We are so used to moving forward in one plane of motion, but research on treadmill exercise has shown that you can burn more calories and activate lesser-used muscles such as your outer hip muscles, shins, and hamstrings if you turn your walk or jog sideways and backwards.”

Try this routine: Walk or jog for 3 minutes forward, and then turn to the side and do a side shuffle for 30 seconds with your right leg leading, and then turn around and lead with your left leg for 30 seconds. Return to your forward stride for 3 more minutes, and then try walking backwards for 30 seconds. For safety, be sure to slow your speed and/or use the handrails as you adjust to moving in new directions.

“Since your body is not used to this (even though it is designed to move in all three directions), it will pump your heart rate up higher and cause you to burn extra calories.” You can also do this on the elliptical or stationary bike. Use the interval routine above but simply pedal backwards for the 30-second intervals.

#strengthtraining #total-body workout plans #workoutplaylist #medicine ball #fitness #gym #gymmotivation #fitness motivation #health #gymtraining #kettlebell workouts #Cardio #fitnesstips

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Archive for the Gym Motivation Category

You’re just ten minutes away from stronger, more toned arms

Deadlifts

Bridges

Heel Press

Inner Thigh Circles

Sliding Hamstring Curls

Side Kicks

Lateral Band Walks

Quadruped Triangle

Top 10 funny quotes for the gym

Top 10 motivation quotes for the gym

How to Do the Dumbbell Military Press With Perfect Form

How to Make the Military Press Easier

How to Make the Military Press Harder

Bonus Tips for Doing the Military Press

Military Press Variations

Benefits of the Military Press

What Muscles Does a Dumbbell Military Press Work?

Deltoids

Triceps and Traps

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Good Posture, Better Blood Flow & Confidence

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Better Balance

Workout Wonders

Stretch Smart

LOU FERRIGNO

BEN COOMBER

ROBERT WHITEFORD

NIA SHANKS

BEN HUGHES

STEVE KAMB

KRIS GUNNARS

NICHOLA WHITEHEAD

OLI THOMPSON

PHIL GRAHAM

ROY MCLEAN

CARLY ROWENA

PAUL STAINTHORPE

LUCY DOYLE

MATT HODGES

RU ANDERSON

COLETTE PIENAAR

JOHN BERARDI, PH.D

DANIEL STISEN

LAUREN KORSHAK

SCOTT REID

Knee pain holding you back? Sculpt your buns, hips, and thighs with these easy-on-the-joints alternatives to squats and lunges

Deadlifts

Bridges

Heel Press

Inner Thigh Circles

Side Plank Hip Bridge

Sliding Hamstring Curls

Static Squat

Side Kicks

Lateral Band Walks

Quadruped Triangle