Motivational Monday

We are approaching a new month. Time to set new goals. This fitness trail we are on is a journey. Have a great week!

Source: pfitblog.com

Fitness Friday

Lying Hamstring curl on machine



Source: fitness-instructor-online.com

 This exercise can be performed at the gym on the hamstring curl machine. If you do not have access to a gym, lie on your stomach and place a weight between your feet. Curl the legs to your glutes.

Weights!

Do I have any ladies out there who love weight training??? *raises hand*

Source:zazzle.com

I love weight training. I love being strong and the definition it gives your body. Lifting weights increases your metabolism to help you burn more calories longer during the day. I know women get worried they will get too muscular. It would take A LOT of lifting, and A LOT of extra testosterone and protein for a woman to get huge muscles.


What you WON'T look like if you work out with weights:



Source: sodahead.com

 What you could look like if you work out with weights:
*note: Love this picture! I think Jessica Biel has a great athletic body.

source: celebritydietdoctor.com

It is important to strength train 2-3 days a week, for 30 minutes. If you are just starting out with weights, use lighter weights and higher reps. As you get strong, and your last set isn't challenging, increase your weight.

Do you currently strength train? Have you seen the benefits of strength training?

Turn it up Tuesday

Sometimes, a little rock gets me going! And this song got my class going. We added heavy tension and punched it out...standing sprint! Go!

Bleed it out-Linkin Park

Motivational Monday

Happy Monday! I love to weight train and this picture is awesome. Check back later this week for more info on weight training!

Source: weheartit.com

Fitness Friday

Leg extended bridge (*bonus: with a 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: best-leg-exercises.com



Turn it up Tuesday

As you can see from my Turn it up Tuesday posts, I like a lot of different types of music. I am always looking for new music for my classes. We used this song last week in spinning for some jumps, 16 count, 8 count, 4 count.

Barbra Streisand-Duck Sauce

Motivational Monday

It's a new week. Grab those sneakers and let's go!

Eighty percent of success is showing up

-Woody Allen

Fitness Friday

Hamstring curl on stability ball



Source: swissballs.com





1. Lie on your back with your legs up on a mat. Extend arms out to the side to stabilize your body.

2. Lift hips and pull ball close to your body, using your hamstring muscles

3. Slowly push the legs back to starting position, keeping the hips lifted.

Feel the burn!

What's your gym style?

There are many different types of apparel you can wear to the gym. I like to match, but I am definitely not super cute. After my workout, you will KNOW I have worked out (sweat, flat hair, etc). I might swipe on some waterproof mascara and some chapstick before I run out the door and that's about it.

Source: dawnali.com

Then, there are the ladies who have on a full face, perfectly matching workout outfit, and barely break a sweat.

Source: yogainheels.com

Or, there's the lady walking slowly on the treadmill with their cell phone, talking or texting

Source: shine.yahoo.com

So, what's your gym style? Matching tank and carpi's? Old tshirt and sweats? Full face of make up? Or somehwere in the middle?



Turn it up Tuesday

Pop princess Katy Perry has a new hit. I like this song for sprints during the chorus.

Part of me-Katy Perry

Motivational Monday

A new week! Push yourself and make it happen!

Fitness Friday

It's a new month. Let's whip that lower body in shape. It's important to work your quads and your hamstrings. A lot of people forget about the muscle on the back on the legs. By working both muscles, you provide a nice shape to your thighs.

Exercise: Dead lift

Source: exercise.about.com

Proper form is very important in a deadlift. You can injury your back.
Use a set of heavy dumbbells or barbell.
Keep the back flat as you lift the dumbbells or barbell.
As you lift, squeeze the back of the legs and glutes
Roll the shoulders back at the top of the movement.

Turn it up Tuesday

This is a song they use in Zumba, but it is fun for quick, high cadence seated flat. 100RPM for 1 min, recover, and repeat.

Kat de luna-Run the show

Motivational Monday

Happy Monday! It's a new month! Time to reset your goals and make it happen.





Clear your mind of can’t. -Samuel Johnson