Im super excited to start my youtube channel and do it the right way! Ive been inspired lately by a lot of bloggers and v-loggers and I've decided to up my youtube game. I hope that I inspire more people and that you will enjoy getting to know me a little bit better!
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Squat Variations
Did you know that squatting is a fundamental human movement pattern that involves nearly every muscle in the body? Squatting improves fitness, performance, and mobility for daily-life tasks. But do you always do the same type of squat? You shouldn’t and here’s why:
Have you ever noticed that when you do an exercise you haven’t performed in a few weeks, you experience a much more intense delayed onset muscle soreness (DOMS) for two or three days afterwards? Well that is because your muscles are moving in a slightly different plane of motion than what they are used to and they’ve become unaccustomed to this newly reintroduced movement. Don’t get stuck doing the same exercises each and every week! Change it up so that you can wake up muscles that may not be getting used if you are continually doing the same exercises week after week.
When you add variations into your workouts you can add strength faster and see more development and changes to your physique. Try new exercise movements, add extra weight or perform more sets and reps each workout. It’s all about the variation. Variations also help keeps you mentally stimulated and non-stagnant in your workout regime. This keeps the workouts fun and exciting as well as challenging. When you add variation exercises to your program you will hit the muscles from different angles, helping to stimulate more muscle fibers and create a nice, fully rounded muscle that really pops. Add variation – you have nothing to lose and everything to gain!
Try these examples of variations for squats that can be built into your current training program. Remember to engage the mind-muscle connection and focus on the contraction, negative and stretch phase of the lift. Don’t rush through the reps, keep tension on the muscle through the entire range of motion to get the full benefit of each exercise.
Front Squat
Place the barbell at the upper chest height in the rack. Step forward and position bar in front of shoulders. Cross your arms and place hands on top of barbell with upper arms parallel to floor. Then move the bar from rack. Squat down by pushing your hips backwards while allowing knees to bend forward, keep your back straight and your knees aligned with your toes. Squat down until thighs are just past parallel. Return to the starting position and repeat.
Bulgarian Split Squat
This can be done with a barbell across your back or dumbbells in both hands. Stand with dumbbells in your hands or bar across your back. Extend leg back and place top of foot on bench. Lower yourself down by flexing both the knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to your starting position and repeat. Then switch legs.
Hack Squat w/ Barbell
Position barbell just behind your legs. With feet flat on floor shoulder width apart, squat down and grasp barbell from behind with overhand grip. Lift bar by extending hips and knees to full extension to stand up tall. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down as far as you can possible while keeping your head and chest up. Repeat.
Heels Elevated Hack Squat
Place some plates or a step behind you. Position barbell just behind your legs. With toes on the floor and your heels on top of the step making sure that your feet are shoulder width apart, squat down and grasp barbell from behind with overhand grip. Lift bar by extending hips and knees to full extension to stand up tall. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Squat down as far as you can possible while keeping your head and chest up. Repeat.
Goblet Squat
Stand holding a dumbbell or kettlebell close to your chest. Then squat down between your legs until your hamstrings are on your calves. Keep your chest and head up. At the bottom position, pause and make sure that your elbows are on the inside of your knees and legs. Return to the starting position, and repeat.
Sumo Squat
With bar upper chest height, position bar on the back of your shoulders and grasp bar to sides. Place feet wider than shoulder width apart and make sure to point your toes outward 45° to 30°. Begin by squatting down by bending hips back while allowing knees to bend forward. Keep your back straight and your knees aligned with the direction that your toes are facing.. Descend until thighs are minimally just past parallel to floor. Return to the beginning position and repeat
Curtsey Squat
Stand with your feet hip width apart and hands on hips, weights in your hands or barbell across your back. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg, head up and chest up. Return to the beginning position of standing and repeat.
Box Squat
From rack with barbell at upper chest height, position bar on back of shoulders. Grasp barbell to sides. Dismount bar from rack and back up until contact is made with box immediately behind. Stand with either a regular squat position with feet shoulder width or a wide stance with feet flared out slightly. Then sit back onto box by bending hips back while bending knees, keeping your knees in light with your toes and your head and chest up. Using a controlled movement then lower your glutes onto box. Once contact is made stand back up returning to the starting position and repeat.
Much of how you use the above squat variations comes down to what you are currently doing in the gym. While I am not suggesting to drop your current routine and start this one, there is value in adding some variation to your training sessions so that you can stimulate the muscle in a different way and keep it responding without hitting plateaus.
At the end of the day, it is important to realize that no matter where you are in your training experience, there is value in the occasional variation adjustment. Whether it is to bring up weak points or to keep your body healthy and in balance, varying stance and bar placement, using dumbbells instead of a barbell can add that missing element and help with your progress.
Happy Training!
A lot of women get intimidated walking into a gym and heading towards the free weight section. You shouldn’t be afraid to dive into the pit of grunting, sweating and good looking men because lifting weights (heavy ones at times) is what is going to get you the body that you really want. It will give you the curves, weight loss and the toned muscles that you want.
Going to the gym and just doing cardio is not going to get you the results that you have been wanting for so long. What it will get you; a flat butt, no muscle tone, and a lot of wasted time and energy. While lifting weights will get you the results that most people want which is a tight and toned butt, muscle tone and the best results for your time and energy.
The follow are the top 5 reasons why women should lift:
1.Weight Loss
One of the best things that happens when you get into the gym and lift weights is that you will lose weight. Believe it or not weight lifting will not make you big and bulky. The bigger muscle groups that you use when lifting the greater the fat loss will be. You will build long lean muscles that are great for burning fat. The heavier you lift the quicker that you will drop those pounds.
When you start going to the gym regularly you are less likely to crave bad food. Once you hydrate more and eat cleaner your palate will change. That means that you will crave refined sugary foods less and want more of the fuel your body needs for energy for your daily workout.
The more you lift heavy and add in squats and lunges the quicker that your butt will become tight and toned. If you strictly stick to cardio machines you do not activate the glutes fully to create that round bottom that everyone wants. So hit the squat rack, grab the dumbbells and lunge and hit the hamstrings to develop that round bottom that everyone looks for these days.
This ties in with weight loss. Because you are lifting and burning more fat the waist line is going to drop and the stomach is going to get lean and toned vs skinny fat and flabby.
Once you start lifting the endorphins get released. What do these little guys do? Give you energy! That's why studies have shown that people who do strength training have more energy throughout the day than people who don’t exercise. The have less daily lows and have more energy to get through their days. So buckle up and prepare to feel healthy and energized when you start hitting those weights!
Don’t be intimidated the next time you walk into the gm and show those guys who belongs in that weight pit! Happy training and remember to Train It Right!
Hey Guys!
I want to make my blog a little bit more intimate. As some of you who have been following me for a while know that as of this year I started competing in Figure Competitions within the Ontario Physique Association OPA.
I was previously with Bombshell Fitness. Where my coach had me training and competing for bikini category. Although I love bikini. My body seemed more suitable for NPC bikini than bikini here in the OPA. I decided to switch to local coaching and saught out the best of the best. Sean Tierney of Team Trex. We both concluded that I would be more suited for figure than I was bikini. I also began coaching with Team Trex. So if anyone reading this is thinking of doing a competition feel free to contact me about it. I will give you all the information for you to get started with me as your coach!
Anyway back to the point. The intense training/prep was much different than what I had been doing commenced. For my first show my coach and I decided to go the natural stream. I did a regional show. This show as held in Barrie. I placed second in my category and qualified for provincials to be held two weeks following in London. Where I placed 5th which qualified me for natural provincials.
Im still learning the sport, the judging and the reasoning behind placings. And I know I have a lot of growth and development to do physically to get to where I want to go in the sport. With that being said the training, dieting along with living my life with regular work etc was not easy. It was hard. I struggled with the diet the most. Not the training. When I don't have carbs I feel deprived for some reason when in fact the opposite is suppose to happen because your body produces keytones. This time around I plan on being even more detailed with my diet and hydration. Drinking 4L of water a day isn't easy either.
Im currently sitting 10 weeks out from the OPA Gala. This is an Open show. Not a natural one. I am really excited about this show and I can't wait to bring an enhanced package. An unforgettable one I hope. I have some weight to lose. I know it sounds crazy but stage ready is a whole different level of fitness than fit for life. Or even fit for a photo shoot. This lifestyle of competing is not for every one.
Im going to try and update you all as much as I can with my schedule on how everything is going. There are ups and downs but thats what makes sport magically! Competitors lifestyles are tough but I know I can achieve much more in this sport if I really put my mind to it! And if I inspire some of you along the way to compete, go to the gym or even just become more active will be reward enough for me!
Okay guys, you need to make sure you’re staying in shape all year round. But, this can be difficult when you’re dealing with bad weather. So, why not make use of my winter-proof fitness suggestions. You can thank me later! For now, start focusing on getting that body in shape!
Self Defense
Self defense classes are also a wonderful way of staying fit and healthy as much as possible. Now, these days you’re sort of spoilt for choice a bit when it comes to self defense classes. Look into local kickboxing or karate classes and sign up as soon as you can. You might also want to consider taking up wrestling! No, I’m, not talking about WWE, I mean actual wrestling. You’ll need to work on strength, and figure out your weight class. Use the digital wrestling scale buying advice available so you have the right equipment to start taking this seriously. Self defense classes are an awesome way of getting in shape and learning to look after yourself.
Go to the Gym
I know, I know, you’re probably rolling your eyes at this one. But guys, you want to get fit and healthy? The gym is the best way of doing this. It might seem laborious, but you’ve got to be disciplined about it. Did you know 80% of Americans with gym memberships rarely if ever use the gym? This is such a waste of opportunity, and you need to make sure you don't fall into this habit. Going to the gym may sometimes be the last thing you want to do, but it's also the best way of keeping fit.
Take Up Tennis
Why tennis you ask? Well, simple really. See, sport is a wonderful way of keeping fit, losing weight, and enjoy yourself. However, a lot of sports have to be played outside and are weather dependent. This becomes a problem in the winter because it is often cold, wet, icy and dark. However, tennis is something that you can play indoors all year around. And that's why it’s such a great sport to pick. Get in shape by taking up tennis and trying to emulate your heroes on the court. There are bound to be some indoor courts around your area, so this is worth looking into.
Workout at Home
I always tell people that they should come up with a way of working out at home. That means setting aside space where you can do exercise at home. If there's a spare room, or you have space in the garage, this is perfect. So, make sure you look at the best ways of doing this. Get some basic equipment like a weight set, a yoga mat, and an exercise ball. The great thing about getting fit at home is that it means you don't have to go out and join a gym if you don't want to. And it’s completely weatherproof as well. Buy some fitness DVDs as well so you have a good place to start. You will need motivation and discipline to workout at home, but it’s certainly something I’d recommend trying.
Just because we’re heading towards the cold and dark of winter doesn't give you guys an excuse to ease off. I know it’s not as easy in winter as the weather may not enable you to go running or cycling. But, there are plenty of other things you can do to help you keep fit, even in the winter.
Train It Right's September Calendar Challenge
Check out the Train It Right's September 30 Day Full Body Challenge! Print off your calendar and get to work each day! Don't forget to hashtag #trainitright in any of your posts! Enjoy training it right!
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Under Armour is looking for Canada’s most passionate runners to participate in UA Run Camp. This is not for the faint of heart. I thought your readers would be interested!
UA Run Camp brings together the world’s most passionate runners and pits them against some of the world’s worst conditions. The goal is to push the limits of athletes farther than they ever thought possible.
Take a look: https://www.underarmour.com/en-ca/run-challenge
If that looked challenging, just wait until you see what’s next when runners take on “The Desert”. Want to be there? Here’s how you can earn your spot. Canadian runners have until September 16 to earn their spot at UA Run Camp by:
Sharing their most intense run on Instagram or Twitter tagging @uarunning #earnyourspotca and #uacontest
Logging an intense run on the MapMyRun or Endomondo app and sharing on Twitter or Instagram using #earnyourspotca, #UAContest and tag @UARunning with a statement about why they deserve a spot.
It could be the case that you have access to a safe place to run or cycle or can even afford a gym membership. You also have the time to work out, even if it is on the evenings or on weekends. You even have a drawer of the right clothes and sneakers. But what you lack is motivation.
So, how can you boost your motivation levels, in order to get physically fit? Let’s take a look at a handful of foolproof ways….
Great Music
Hearing is one of our most valuable senses, and it allows us to hear and enjoy a whole universe of wonderful music. Well, science has proven time and time again that music with certain qualities can be great at helping with motivation. After all, there has to be a reason why so many gyms pump out loud dance music in their fitness halls! And spin classes have the music on so loud that the leader needs a microphone or loudhailer to be heard! Usain Bolt was just one pro-athlete seen at the Rio Olympics warming up with his headphones in! Follow in his footsteps by using music to motivate you! Make a playlist the length of your workout, and aim to get right through to the end of the last track. If you lift weights, for example, music also acts a great distraction to help you push through the pain. feelingfit.info lists some great workout songs to add to your playlist!
Consider Supplements
If you lack motivation for fitness within yourself, it could well be linked to your testosterone levels. Many parallels have been drawn between motivation and testosterone by sports scientists and researchers. If you think that boosting your levels of testosterone will help you- as it likely will- be sure you do ample research first. If you want to supplement your levels, it is so crucial that you are well-informed. Being so means that you can give yourself this boost safely. Take a look at information sites HealthandFitnessVitality.com like and take in the insights there.
Water Intake
It’s as simple as this; if you are dehydrated, you simply can’t feel as energized and motivated as you could if you were properly hydrated. If, an hour before the end of work you simply can’t be bothered to go to the gym afterward? Down a couple of pints of water! You’re sure to feel much better afterward. That’s because water is directly linked to things like how awake and alert we feel. familydoctor.org explains more about the importance of good hydration.
Breath!!
This might sound like the most obvious point in the world. But actually, it is incredibly common for people to hold their breath when exercising, or pushing themselves further. However, if you are not breathing properly, you won’t maintain the energy you need to keep going. As a result, you simply won’t be motivated to do as many reps, or miles, or strokes. Remembering to breathe- and to breath correctly- isn’t something you can learn in a second. It takes time to build up the skill, and then to do it naturally, resisting the urge to hold your breath. Try saying it to yourself in your head for your exercise routines for the next few weeks. After a while, you’ll stop holding your breath and breath properly all the way through your routine. greatist.com is a guide to breathing correctly for all types of exercise.
You know that maintaining an active lifestyle is one of the major top priorities in life. By taking care of ourselves, we stand a chance of being the kind of individual we strive to be at home with our loved ones, on the job, and in the community. However, it doesn’t mean that this is easy.
No doubt, work, in particular, will get in the way of working out. In fact, you will realize soon that there is a huge paradox going on and it becomes more obvious when more exciting and challenging a job becomes.
On one hand, you struggle to find the time to do exercise. On the other, you cannot avoid exercising as it is integral to become successful. Or you can have your very own home garage gym and keep fit without requiring too much time.
How To Become Fit Despite Having A Demanding Schedule
You need to select a workout which can be done almost anywhere, irrespective of whether you are traveling or coming home late from the office. So, ideally, this will be a kind of exercise which will not need a huge amount of preparation. Plus it can help in accomplishing major physical gains in a matter of short period. Some of the best choices are Tabata training, high-intensity interval training, running, and bodyweight exercises.
Can’t miss the big popular games and favorite TV shows? Rather than sitting on the couch with your favorite snack food, you can mix up a delicious blend of healthy veggie and fruit juices and do various exercises during commercials.
Try to use the dumbbells, bands or body weight and choose a fast exercise circuit. During the commercials, perform various exercises and reps as much as you can. You can use dumbbells, bands or even your body weight for the fast exercise circuit.
During every commercial, you can perform various exercises and reps as much as you like. From a 30-min sitcom, you get up to 9-10 minutes of exercising time.
Many people hate running, and that is fine. It is important that you become realistic and know what you like or dislike. One person’s running is another person’s weight training, yoga or dance. It is important to flex your self-discipline muscles with regard to exercising.
But you need to make it easier by selecting a form of exercise which is apt for your lifestyle, taste, and personality. If you are not sure what you like to do, then don’t be sad. You must not be afraid to experiment with many types of exercises until you get what works the best for you.
If you are a working mother, then a full day of work, making dinner, and running back of the kids can make you exhausted. However, you need to fight the urge to hunker down. Try to select a workout which helps you to unwind.
You can workout on a treadmill, dumbbells, a body weight circuit or bands. Now if you have a hard time settling down especially from the night time workouts, then you can do something calming like stretching or yoga. Even better, you can use the burst of the energy by spending time with your partner, which is what you need.
To becoming successful in work, collaboration is an essential aspect. However, when you are trying to motivate yourself by exercising on a regular basis (that too with enough intensity which matters a lot), competition has its own merits.
Nowadays it is possible to find competition matching your skill level in any sport or field. So, whether you are a beginner, elite or somewhere in between, there is always something for all of us. Go ahead sign up, set the goal and find out what it can do to you. If the odds are good then it can be the push that you need to keep yourself in the game.
One of the major reasons for why people skip a workout is either being busy at work or picking up the kid from school. It involves dealing with the given situation. At times, you can cancel the internal meeting, take some work home with you, so that you can hit the gym.
Basically, it is all about prioritizing. The truth is that you have to get out of the office at the time when it is necessary. Try to make a schedule (even you can write it down if it helps) and stick to it. Remind yourself that working out is a top priority worth keeping.
There is an old saying “If you don’t measure it, it doesn’t exist”. Yes! It is a slight exaggeration, but it holds some truth to it, especially when it is related to exercising. Make sure to keep a note on the calendar every time when you work out. You can add the workout session at the end of each week, month and year. This helps you to monitor your progress and find out areas to improve.
It is better if you measure your activity levels as it can help you to remain on track and realize when you are going to slip just before you completely lose the habit.
Frankly, you don’t need an hour or even thirty minutes to do an effective and complete workout. Doing some exercise is virtually much better than none. Heck, even a ten minutes can create a difference. You can easily catch some few free minutes in your daily life. So, with an efficient program which can frequently be done, speedy and short workouts can do wonders for both the mind as well as the body.
Winding Up
Try to squeeze in the schedule to workout wherever you are and no matter how much time you have with regard to bodyweight exercises. Also, you can use the assistance of apps which prescribes the best exercises to be done at your desk.
Author Bio :
Cathy is a fitness expert at garagegymplanner.com. She writes regularly on topics revolving around exercise and diet and helps educate readers on the best ways to improve their health and looks naturally.
There are dozens of different fitness supplements on the market, and all of them have different pros and cons. Whether you want to bulk up, shrink down or stay largely the same, there’s a supplement to help you accomplish your goal.
Of course, shopping in this market with so many options can be daunting, but luckily, help is at hand! This post will act as your supplement shopping guide, giving you some general pricing and info about the five top supplements on the market. Happy shopping!
Casein protein, much like whey protein, is very common. As such, it can be found from pretty much every retailer at low prices. This means that it’s affordable, and the fact that it works wonders doesn’t hurt, either.
Casein is a form of protein that releases its benefits slowly, and as such, is best used before bed. This way, you’ll be supplied with a steady flow of protein while you’re sleeping and unable to eat. It’s also useful before long car journeys, or any other time where you’ll be unable to consume food.
As mentioned previously, whey protein is extremely common. It’s the most-used kind of protein supplement, and as such, is very affordable. Because it’s the most common, it’s also given discounts and offers the most, and it’s easy to find more info on these.
Don’t let these low prices put you off, however. Whey protein isn’t a budget product. It’s used by bodybuilders and fitness enthusiasts across the globe, and with good reason. It provides a quick fix of protein that can help repair and recover your body from an intense workout or injury.
Creatine is usually on the more expensive side of the supplement range, but it’s no less useful. Creatine is naturally produced by the body, and increases your ability to produce more energy rapidly. If you have more energy, you can lift more, and you’ll gain more muscle.
Creatine is best used in high intensity sports that don’t last very long such as weight training and sprinting. It’s mixed with a liquid - preferably fruit juice - in order to be absorbed by the body a lot quicker. If you’re looking to gain a slight edge over the competition or want to be able to move more weight, creatine is right for you.
Pre-workout is similar to whey and casein protein in price, but different in functionality. As the name implies, it’s meant to be taken before a workout to give you that high kick of energy and enthusiasm. You’ll feel more alive, more electric and more ready to tackle any form of physical activity.
This in mind, it’s best to be taken in moderation. You don’t want to only be able to perform after a dose of pre-workout. You want to be able to perform all the time! Pre-workout should only be used to get an extra rep or two, or to run an extra metre or two. It shouldn’t be the foundation of your whole session.
Everybody needs vitamins, but it can be hard to get them all. Multivitamins are probably the cheapest supplement on this list, and can be found in pretty much any store.
There isn’t much to say here, other than that if you have a deficiency, or are unable to eat a certain food, vitamins can help you out. You can bring up the area in which you are lacking, all by consuming a single tablet.
Do you have any supplement experience? Let us know in the comments below!
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