Working out is challenging. Sometimes getting to the gym can be challenging, and if we workout on our own we don’t get that extra push that a personal trainer or an exercise class would give us. Do you have an old dusty exercise ball that you have had sitting around for months but havent touched? If you have an exercise ball at home here is a free DVD that you can follow. There are beginner, intermediate and advanced options for all of the exercises. This video was shot with Zenzation/Pur Athletics some time ago. It was a learning experience. Go check it out! #trainitright
How To Do A Burpee Properly
The ultimate cardio exercise is the burpee. Once you can do 100 in a row you can call yourself a burpee master. Until then just try and do one more today than you did yesterday.
The One Part Of Training We All Have A Tendency To Leave Out
When an athlete has tight hamstrings the quadriceps will work harder because they are working against the hamstrings to compensate. This causes both the quadriceps and hamstrings to fatigue and sets the stage for a poor performance or makes the runner prone to injury.Tight hamstrings are a huge contributor to lower back pain, knee pain and leg length differences. If the hamstrings are tight and don’t fire properly, neither do the gluteus maximus and this causes the erector spinae to contract first, followed by the glutes and then the hamstrings and this puts massive stresses on the lumbar spine causing back pain. This also can happen to you!
The following are some great stretches for your hips and legs. Hold each stretch for a minimum of 30s and repeat each stretch for both the right and left leg 3 times. Make stretching a priority and part of your daily routine.
If you want to strengthen your midsection forget the regular crunches! Lower abdominal exercises are often over looked in core training. They should be included in your program because they are great for spinal stability, injury prevention and your lower back. One of the best lower abdominal exercises is the hanging leg raise.
Start slowly so that you will have control. Remember that it is important to focus on quality over quantity. As you begin to raise your knees, think about curling your hips forward to facilitate the movement. The focus should be to engage your abdominal muscles, which are attached to your pelvis and not your legs. The legs are simply an accessory. Try not to swing. Keep your legs together, slowly raise your knees upwards towards the belly button. Then slowly lower your legs to the starting position. Repeat for 10-12 reps. Over time once you have mastered the knee raise add in some variety and try one leg at a time, straight legs or even bring the knees to the left and right.
Abdominal exercises are an important part of a well rounded fitness program. Abdominal exercises train the muscles in your pelvis, lower back, hips and abdomen to work together. When they are strong you have better balance and stability. Having well developed abdominal muscles not only gives you a sexy summer stomach but they can help heal most types of back pain.
Here is a great summer abdominal workout that you can do anywhere. This ab workout is designed to strengthen and tone your mid section. For this particular workout you do not need any fitness equipment at all! Make sure to perform all of the exercises slow and controlled so that you activate the abdominals properly.
The workout should be done three times per week, with at least one day off between workouts. Monday – Wednesday – Friday would be ideal. Try to do as many rounds as you can. Or Try and add these in where ever you can! Feel the burn! #trainitright
Got 5 Minutes? Want better better legs and a better butt? Try This
Need a new leg and butt routine? Try this short and highly effective workout for your legs and butt. Perform this workout routine one to two times a week week in addition to cardio intervals. Do two to four total rounds and it will have your legs, hamstrings and butt toned. These exercises will give leave your legs looking sculpted and strong for the summer. If you need more of a challenge simply hold a weighted medicine ball or wear ankle weights during the exercises.
Got 5 Minutes? Want better better legs and a better butt? Try This:
Problematic Knees? Try These
So many people have knee problems. You can use these exercises as pre-hab or re-hab. That means you can use them to prevent injuries in addition with your current training program or to rehabilitate an already existing problem. Always make sure to consult your physician before you begin an exercise program.
1. Quad clenches over roll downwards
Lay flat on your back or sitting up. leg and knee straight on top of a rolled up towel. Tighten the muscle on the front of the thigh by pushing your knee down into the towel. You should feel your thigh muscles clench. Hold for 10s and every day add on 5 more seconds.
Repeat 3×15
2) Quad clenches over roll upwards
Lay flat on your back or sitting up with your leg horizontal on a flat surface such as a bed. Place a rolled up towel under the knee. pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). hold for 10s and slowly lower. Every day add on 5 more seconds.
Repeat 3×15
3) Straight leg raise
Lay flat on your back. leg and knee to be worked straight, other leg bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. lift your foot up about 6 inches off the bed. Hold for 10s and slowly lower. Every day add on 5 more seconds.
Repeat 3×15
4) Single leg get ups
Sit in a chair with your feet on the floor. start with the right leg. Sit up with all weight on single leg and slowly sit back down. Do the same movement 15x each leg. Try not to use the other leg at all and come to a complete standing position at the top.
Repeat 3×15 each leg
5) Glute bridge
Lay on your back with both knees bent about 90° and your feet on the floor/bed. clench your buttocks and lift your bottom off the bed as high as you can without arching your back. create a nice straight line from your shoulders to your hips to your knees. Hold for 5 seconds at the top and slowly lower.
Repeat 3×8 each leg (advance 3×15 each leg)
6) Clam shell
Lay on your side with your hip and knees bent approx 90°, feet together.keeping your feet together, lift the top knee up as high as you can. Hold for 5 seconds and slowly lower. Focus on squeezing the glue to get your leg up.
Repeat 3×15 each side
7) Heel raises
Stand with your feet slightly apart, weight equally distributed, holding onto something solid for balance like a kitchen work surface or wall. Rise up onto your toes lifting your heels as high as possible. Keep your body upright (don’t bend forwards). Hold for 5 secs and slowly lower
Repeat 3×15-30
8) Straight-leg raises
Lay down on your back. bend your left leg and place your foot flat on the floor. extend your right leg away from your body. Keeping your right leg straight, slowly raise it up to a 45 degree angle. Slowly lower it back down to the starting position. As you do this exercise, focus on contracting the quadriceps muscle. Slow and controlled!
Repeat 3×15 each leg
9) Wall squats
Stand straight with your back against a wall and feet shoulder-width apart. Walk your feet away from the wall about 6 inches. while keeping your back in contact with the wall, bend your knees and slowly lower your buttocks toward the ground. Keep going until your knees are bent at about a 45-degree angle. Raise your body back up until your knees are straight. Keep your back straight and do not allow your knees to go in front of your toes.
Repeat 3 x as long as you can hold! Challenge yourself.
Make sure to stretch as well. The most important stretches for you are:
1) Illiotibial band stretch
Position yourself by crossing your right leg in front of your left. keep your hands together loosely and start moving to the floor on your right side, your knee locked. You should sense pressure in the anterior part of your left thigh. Keep the stretch for at least 30 seconds minimum. Repeat 2-3x each leg.
2) Hamstring stretch
Stand in an upright position, keep your left knee bent at a 90-degree angle. Hold your thighs with your hands, try to keep them steady. straighten out your left leg out into the air until you feel the stretch. Hold for 30 seconds minimum. Repeat with the right leg.
3) Standing calf stretch
Stand a little less than arm’s distance from the wall. Step your right leg forward and your left leg back, keeping your feet parallel. bend your right knee and press through your left heel. Hold for 30 seconds minimum and switch legs.
Here are 5 tips to help you lose weight and it’s easier than you think.
1. Don’t be afraid to lift weights. Total body strength training is one of the best ways to get improve your metabolism. Lean muscle burns more calories than fat. Try strength train between 2-3 times a week and it will help you tone up and lose weight faster.
2. Do cardio. If you’re doing cardio make sure you are doing intervals on any of the machines between 15-30 seconds long are the best. Try going at a good pace for 15-30s then increasing the resistance and intensity for 15-30 seconds. Do tis for 40-60 minutes.
3. Get into a proper sleeping pattern. Get to bed at the same time most evenings. The best sleep you can give your body to recover is between 10 to 12pm. So try and time your sleep between those hours. The ideal amount of sleep is between 5 hours to 8 hours.
4. Eat 3 to 5 times a day with healthy snacks in between! Make sure to have a protein and a dark green with every meal. If this snack is a shake, be sure to add more than just water to your protein, and try to make a delicious smoothy with your favourite fruit.
5. Identify the mental and emotional stressors in your life. Try to write out everything in your life that is a stressor and decide to a) get rid of it, b) change the stressor or the situation or c) accept the stress and move on. Stress also causes your brain to release cortisol (a hormone that causes fat storage).
Different Styles Of Sports Bra's For Your Training
There are a lot of options for sports bras from fashion sports bras, sport specific and even general. We all like a different fit, feel and style. I have narrowed down a few of my favourites from this season made by the well known brands; Under armour, Nike and Adidas. Check them out below and find out which bra would work best for you.
UNDER ARMOUR
“Gotta Have It Bra”
According to Underarmour this bra has “Super-smooth, double-layer HeatGear fabric delivers superior next-to-skin feel and lasting comfort.” It has mid-impact support, an under armour moisture transport system that will keep you dry, its light weight and is available in sizes Ato C.
“High Impact Bra”
This UA bra is made specifically to eliminate rubbing and chafing and has comfortable straps with stretch technology so it will eliminate digging into your skin. It is also made out of soft fabric and has a power sling for support. The great thing about this bra is it is available all the way up to a DD size.
NIKE
“Shape 2.0″
This Nike bra is made out of their Dri-FIT fabric to wick sweat and keep you dry. It is a padded bra with molds that give you shape and support. This bra also has a mesh lining for ventilation and is a racer back design.
“Pro Core Stacked Elastic Sports Bra”
According to Nike this bra is made with sweat-wicking stretch fabric. It also has reinforced elastic straps that has internal nylon stabilizers for less stretch and enhanced support during your workouts. The elastic is doubled around the chest for more support. It also has an open back . It is made out of Nike’s Dri-FIT fabric to keep you dry.
ADIDAS
“Supernova Racer Bra”
This Adidas bra has CLIMACOOL to keep you dry. It is also very supportive because of its mesh inserts on the front and back. Because of the elastic chest band there is even more support. It also has racerback straps. This bra has good ventilation and has reflective material for late night workouts. Be careful with sizing because Adidas tends to be a little on the smaller side.
“Techfit Bra”
This Adidas Techfit Bra is made with CLIMACOOL ventilation that is designed to remove heat and sweat. It is a has great support and is also a racerback design. Be careful with sizing because Adidas tends to be a little on the smaller side.
Tracks your daily activity at different intensity levels, and shows steps, distance and burned calories.
ACTIVITY GOAL
Your daily activity goal and guidance on how to reach it.
ACTIVITY BENEFIT
Feedback about your daily, weekly and monthly activity.
FITNESS TEST
Tells you exactly how your fitness is progressing by measuring your aerobic fitness at rest and evaluating your maximal oxygen uptake.
HEART RATE
When paired up with Polar H7 heart rate sensor, measures your every heartbeat and lets you know if you’re mostly burning fat or improving your fitness. Gives the most accurate calorie burn in heart rate based training.
SMART CALORIES
Shows exactly how many calories you've burned.
INACTIVITY ALERT
Vibrates when you've been sitting still for too long.
SLEEP DURATION AND QUALITY
Automatically tracks your sleep time and quality. See and learn from your sleeping patterns in Polar Flow web service and app.
POLAR FLOW WEB SERVICE AND APP
Free online community and service that helps understand the impact of your activity and see the long term progress you make.
CHANGEABLE WRISTBAND
Vibrantly colored wristbands are easily changed to reflect your mood and style.
SIMPLE CHARGING
Charges conveniently with a simple plug and play USB.
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