Fitness Friday

Cable curl



Source: bodybuilding.com



You will need to utilize a cable crossover machine at your local gym. This is a great exercise to focus on your biceps. Proper form is very important. Be sure to keep the upper part of your arm parallel to the floor. Curl arms towards you. 10-12 reps.

Do you ever use machines to work your biceps?

BOSU

BOSU?

Have you ever used a BOSU? It is a wonderful little piece of equipment that adds such a great element to your workout.

BOSU stands for both sides up. There are many different exercises you can do on the BOSU. The balance element adds a challenge to basic exercises. You can create new movements and work your muscles in a new way. I used the BOSU in a bootcamp recently and it was a lot of fun tough.

Here are a couple of exercises to try with a BOSU:

Squat Press
A new way to do an exercise you have done before. The aspect of balance will challenge your muscles even more. Keep your weight in your heels

 Push up
Add some variety to your push up. Place the BOSU dome side up, arms on either side and perform a push up. To add more challenge, tilt the BOSU from side to side or tilt it front to back.

Bridge on BOSU

A great exercise to focus on your glutes and hamstrings. This exercise can be performed without the BOSU, but oh, it's so effective with that little guy under your foot.

Lie on your back, one foot on the BOSU, the other leg lifted in the air. Lift your hips, driving the raised leg to the ceiling. Squeeze the glutes and hamstrings. Feel the burn!



Source: self.com




Abs on the BOSU
Doing abs on the BOSU is similar to doing abs on a stability ball. the BOSU helps to support your back and focus on your core.

Do you use the BOSU? What are some of your favorite exercises on the BOSU?

You're so vain...

It has been a little over 2 years since I gave birth to my angel.

  

Motherhood has changed my life in ways I could not imagine. Emotionally, spiritually and of course physically. I did not gain a lot of weight while pregnant and lost the baby weight fairly easily (courtesy of breastfeeding and an active pregnancy, I guess.)  And, now with Blake growing up, I am getting the baby itch. Agh! I think I want another baby! I would be lying if I didn't say I didn't think about the physical changes my body will go through. I am a fitness instructor. How long will I be able to teach for? Will I be able to teach after my second baby? Will I lose the weight quickly? I feel awful for thinking these thoughts, but they do cross my mind. Does anyone else think this way? Am I crazy???

How long did you wait before you had your second child?

Did you continue to be active?

Please share your thoughts!



Turn it up Tuesday

This song has a great beat. Add in fairly heavy resistance, jumps on a hill (8 count and 4 count)

Let it Rock-Kevin Rudolf

Motivational Monday

Happy Monday! I had a great long weekend away with my hubby in DC for a wedding. We did a lot of walking around the city, but I am looking forward to getting back into the gym. Have a great fitness week!

Source: blondeponytail.com

Fitness Friday

Concentration curls help you to really focus on the bicep and the eccentric (lengthening contraction)



Source: musclesforwomen.com

I like to do a concentration curl on a ball, but you can use a bench also.

1. Grab a dumbbell.
2. Rest your elbow on your inner thigh, lined up with your knee.
3. Lower your arm, exhale as you lift the dumbbell up
4. Do 3 sets, 10-12 reps

Turn it up Tuesday

St. Patrick's Day was Saturday and I threw a couple of Irish Bands in our ride for fun. The perfect throwback song to do some jumps to...

House of Pain-Jump Around

Motivational Monday

Happy Monday! Temps here in the midwest are unseasonably spring like, so get outside and make it happen!

A little something to get you going:

Source: sagequotations.com

Fitness Friday

Hammer curl is another switch on the biceps curl to focus on the muscle in a different way.



Source:www.fittipdaily.com



1. Start with legs about hip width apart

2. Squeeze weights to shoulders, keeping the top of the weight point up.

3. Lower. 10-12 reps, 3 sets

Turn it up Tuesday

This is totally random, but used this in my cycle class week. Last song...100RPM til the end...go!
Great energy!

Footloose-Kenny Loggins

Motivational Monday

It's up to you!

Source: befitlivebetter.com

Fitness Friday

Let's get those arms strong!

Preacher curl

A preacher curl helps to isolate the biceps and focus on the eccentric (lengthening of the muscle) contraction. Preacher curl are usually done with a barbell with weights on the end. There are preacher curl machines, but I prefer to use the barbel with weights.

Source: http://2012-flabtofab-transformation.sann.net/blog2/?page_id=12

Turn it up Tuesday

Check out this article on the 21 Essential 21st Century album. My turn it up Tuesday is from a classic from Outkast (2000). Turn this on while on the treadmill and try not to run faster!

Outkast-B.O.B.

Motivational Monday

Love this...

Fitness Friday

I love strong, defined arms on a woman. Here is a great exercise to work your biceps.

Biceps curls on a 45 degree angle

Source: everdaybetter.com

1. Stand with feet about hip width apart, knees soft.

2. Turn arms outward on a 45 degree angle, elbows close to your side.

3. Curl arms up, squeezing at the top. 10-12 reps