Turn it up Tuesday

 Different genre this week. I am not a huge rock fan, but some songs just make me want to go hard when I run, spin, etc. Flash back to the nineties...Sprints with heavy resistance during the chorus. Let's go!

Give it away-Red Hot Chili Peppers

Motivational Monday

The difference between try and triumph is just a little umph! –
Marvin Phillips

Fitness Friday

To wrap up our month of squats, this week we will feature a pistol squat (or one legged squat)



source: more.com

Extend one leg. Slowly lower yourself, keeping the leg extended. Hold and slowly push back to standing. 10-12 reps. Do these slowly. Great targeted exercise.

Jumps and Sprints

This weeks spinning ride was a lot of fun...and tough. I got lots of great feedback from the class, so I wanted to share with you. It is an interval ride...Jumps, Sprints, throw in some running with resistance for fun. Enjoy!

Song Title	Artist	Time	Comments
Moves like Jagger	Maroon 5	3:39	Pre-workout
Cry for you	September	3:26	Warm up
Sexy chick	David Guetta	3:14	small hill, running w/resistance 0:42-1:25, 2:12-end
Blow	Ke$ha	3:40	Jumps
Objection (Tango)	Shakira	3:44	Running w/resistance
Magic	B.O.B. feat Rivers Cousmo	3:16	Jumps (quick) 16, 8, 4
Til the world ends	Brittany Spears	4:12	sprints in the saddle 3- 30 second sprints
Bon Bon	Pitbull	3:36	Jumps
Smells like teen spirit	Nirvana	4:59	Sprints on a hill during chorus
Beatuiful people	Chris Browin	3:44	Seated flat, medium resistance
Gimme Dat	Ciara	4:12	sprints
O.M.G.	Usher feat Will I am	4:30	Running w/resistance and jumps
Sunday Morning	No Doubt	4:31	Sprints (80%) 1:16-1:36; 2:14-2:34;
Wanna love u girl	Robin Thicke	4:25	cool down/stretch
Sunday Morning	Maroon 5	4:06	cool down/stretch

Turn it up Tuesday

Love this song!Ciara always has good gym tunes...and good moves. Sprints during the chorous..go!

Ciara-Gimme Dat

Motivational Monday

Gotta get started somewhere!

Fitness Friday

Sumo Squat





Source: exercise.about.com

Sumo Squats are a great exercise for the inner thighs and glutes.  Start with a wide stance, toes and knees pointed out. Hold a heavy dumbbell between your legs. Lower, keeping the weight in front and your toes in line with your toes. Push up through your heels.







Black Female Athletes

February is Black History Month. I wanted to take a moment to recognize some of the top Black female athletes.

1. Jackie Joyner Kersee



Source: quotecollection.com

Jackie Joyner Kersee was an Olympic athlete in heptathalon and long jump. She won three gold, one silver and two bronze medals.



 


2. Florence Griffith Joyner

Source: stevelandis.com

Who doesn't remember Flo Jo? She was one of the first Black female athletes to push the fashion envelope.  The one legged tights, the long nails and of course the talent! She holds the world record for 100 and 200 meters. She died at the young age of 38 due to epilepsy.
3. Serena and Venus Williams



Source: guardian.co.uk

I played tennis high school, clearly not on the Williams sisters level, lol. I love tennis! I love how powerful Serena's serve is and how classy she is on the court (well Serena has had some outbursts sometimes, but, overall she's good).  Serena has been ranked #1, won numerous Grand Slam titles and Olympic medals. Venus has also been ranked #1 and won numerous Grand Slam titles.



4. Dominique Dawes

Dominique Dawes was a gymnast on the US Olympic team. She is the first Black person to win a gold medal in gymnastics. She was apart of the Magnificent Seven at the 1996 Olympic Games.

There are many other female athletes not on the list. Did I miss one of your favorites?

Turn it up Tuesday

I haven't used this song yet, but it is one of my favorites. Sort of a love song for Valentine's Day.

Take care-Drake feat. Rihanna

Motivational Monday

The finish line is just the beginning of a whole new race. -Unknown

Fitness Friday

There are many variations of the squat. This move combines lower and upper body.

Squat Press

Source: yourpartnerforchange.com

When you squat, make sure your knees are in line with your toes. To help, push your rear way out like you are about to sit in a chair. As you push yourself to standing, press your arms up for a shoulder press. Total body toning!

Turn it up Tuesday

Love this new single from Timberland and Pitbull! I use it in my hi lo class and spinning.

Pass at me-Timberland feat. Pitbull

PS..I am just posting the video. Not in support of the half naked ladies, lol.

Motivational Monday

This is awesome!! Get up! Get moving!!

Happy Heart Month!

February is American Heart Month (and Black History Month, but this is a fitness blog, sooo....). More people die of heart disease than other disease (including cancer). So, let's take a moment this month to keep our heart healthy by doing some heart pumping cardio and selecting low fat, low cholesterol foods to eat.

Source: drpinna.com

Here are some ideas to get your heart pumping:

-Go for a walk with your family
-Play some basketball
-Check out a new cardio class like Zumba or kickboxing
-Hop on the elliptical for 30 minutes

The American Heart Association recommends at least 150 minutes of moderate exercise of 75 minutes of vigourous exercise.

Regarding nutrition, check out the MyPlate initiative from Michelle Obama to figure out some healthy food selections.

Source: choosemyplate.gov

Be good to your heart this month!

Fitness Friday

Curtsy Squat

Source: Fitnessmagazine.com

Squats can reprititive (although effective!) Here is a modification on the basic squat. The curtsy squat involves you taking a small step behind your leg and then doing a squat. Form is very important for this move. This move targets glutes, quads and hamstrings.