Got 20 minutes????

So if you read my post this past Monday, you know I have dedicated working towards being consistent with my training and nutrition for the next 4 months.

Everything started out GREAT this week.

Training was great.

Nutrition was great.

Recovery was great.

And then, Thursday happened.

We had a busy day with coaching, appointments and then taking P swimming.

I had decided that I was going to train yesterday around 630pm, after BJ had his consultation and take over the coaching at the gym.

But you know as well as I do, things don’t always go as planned.

So instead of training at 630pm, I had to scramble to getΒ something in.

I could have taken the day off from training, but I took Wednesday off and I didn’t want to take 2 days off in a row.

Since I only had a small window to get my training in, I decided to do a quick 20 min combo workout.

It consisted of ….

  • Squats + Reverse Lunges
  • Bicep curls + DB Shoulder Press
  • DB Romanian DL + DB Upright Row
  • Bicycles + V-up Crunches

****I did 30 seconds on/30 seconds off for each combination going in a circuit fashion. I went through the circuit 5 times.****

I have done this workout in the past, and I really love it since it hits the entire body and I’m still working out in that 70% intensity area I want to be in.

Here is the workout I did. I videoed just snippets of each combo so you can see how I went from one movement to another.

I hope you try this and enjoy it as much as I did.

As I said above, it’s a great workout for those times where you don’t have much time to get your training in.

By the way…

How are you doing with YOUR 70/80/90 Rule???

 

Exercise: Hindu Push Ups

One of the hardest exercises for me to get proficient at is the push up.

Most women will say this is one of their hardest as well.

And because they are not something I am strongest at, I make sure to put them in my training as much as possible and I make sure I did different kinds of push ups.

One of my favorites is the Hindu Push up. I added these last night in my training…

I have not yet perfected these, I’m sure that will take a long time, but I’m happy with how many I am able to get with good form.

Couple of things you want to make sure you DO…

  1. Keep your elbows in tight with your body. You never want to let your elbows flare out. This can lead to injuries to not only your elbows, but your shoulders.
  2. Keep your abs tight throughout the movement. One of the misconceptions with any push up is that it is only an upper body or arm exercise. No matter if you are doing a conventional push up, a Hindu push up, an incline push up, etc, you are using your abdominals/core just as much, if not more, as your upper body.
  3. Get as close to the floor as you can while “scooping” down with the push up. Meaning, don’t cut yourself short with the push up. I see it all the time with the conventional push up, people don’t get as close to the floor as possible with their chest. Make sure as your scooping down, your chest almost touches the floor.

Hope to see you add these to your weekly training! Let me know how they are going and if you’re liking them!

“But I Don’t Wanna!!!!” *said in a whiny voice*

You know that feeling.

You know you need to get your training in but no matter how much you try and talk yourself into going and getting it done, you just don’t want to!

That was me yesterday.

I tried to think of every excuse as to why NOT to train.

You know…

  • I should really clean
  • I have phone calls I have to make
  • I’m tired
  • I’m cold

I could go on and on.

Finally after going back and forth on why I should or should not train, I got my butt up and went to train.

And you know what?

I was SO happy I did.

After warming up and getting myself ready, I actually had a phenomenal training session.

Here is a little of my training session with the 20kg Kettlebell Snatch…


Now, I’m not going to lie. There are some days I DO talk myself out of training.

And you know what?

That is perfectly OK because sometimes you need that.

The problems happen when you talk yourself out of training day after day after day.

So what can you do about it?

How do you talk yourself into actually going and training?

For me, like yesterday, it’s a couple things…

  1. I made a decision to have my pre-workout meal. I always make sure I eat about 1.5-2 hours before I train. If I make a decision to eat my pre-workout meal I know I need to use those calories for what they are intended for. Meaning, I don’t want to “waste” those calories and I want to make sure I put them to good use.
  2. I know I will feel better when I am done then when I started. Whether I feel good because it was a great set or I was able to PR or just got those endorphins going, I know after I train I will feel better and I always look forward to that.
  3. Even when I don’t have set goals, I still have goals. That may sound a little weird, but it’s true. Right now I don’t have a set goal for a set date, I just have goals. My goals…getting better. Whether that consists of getting better at certain lifts, such as the KB Snatch or getting better at my mobility/flexibility or getting better at my nutrition. I always have goals to GET BETTER.

Those are the reasons why I make sure I don’t talk myself out of training too much.

If you are talking yourself out of training more days then actually training, try sitting down and writing out WHY you DO train.

On the days you do go in and get a great workout in….WHY did you do it?

Have these somewhere that you can look at them when that little voice in your head tells you…”Come on….sleep in!” or “You can skip another workout.”, etc. And you can remind yourself WHY you DO train.

 

 

Exercise Video: Straight Leg Reverse Crunch

 

Abdominal exercises are probably my least favorite thing to do.

They can be hard and very tiring.

But I know that I must get them in to achieve the goals I have set and to just keep everything strong.

One abdominal exercise that I really do enjoy is the Straight Leg Reverse Crunch.

I do love these primarily because they hit the lower abs.

This is a big problem area for me.

A lot of people will do sit up after sit up but never hit the lower abs as much.

Here is a quick video from last night’s training session…

A couple of things to keep in mind while doing these…

  1. Make sure to keep your lower back glued to the bench or floor when you bring your legs down. Don’t let your back arch!
  2. When you are holding on to the bench or whatever is above your head, make sure you don’t pull yourself up with your arms. Let your abs do the work!
  3. Make sure your feet are going up towards the ceiling and not towards or over your head.

Hope to see you add these to your weekly training.

I know you will love ’em! πŸ™‚

 

Exercise of the Week!: Barbell Good Mornings

Here is a great exercise for the glutes and hamstrings.

Believe me when I say, you don’t need a lot of weight to feel these. And you will be feeling these for a couple days after πŸ˜‰

Hope you enjoy these as much as I do!! πŸ™‚

Exercise of the Week!: Chest Supported Rows

I feel that any good training program will have exercises to not only help you obtain that physique you are dreaming about, but also will have exercises that will help things such as posture.

We, as a society, do way too many things that can make our shoulders round and give us poor posture.

Here is an exercise I love to have in my training to help fight that poor posture and give my back the definition I really want to have.

As you can see here I am using a machine that is used specifically for this exercise, but you do not need this to do the exercise. You can just as easily use a incline bench and dumbbells to do the exercise.

A couple “Do’s” for doing a chest supported row…

  1. Always make sure to squeeze your shoulder blades together as you row.
  2. Keep you abs tight. It can be easy to let the rest of your body “slack” while doing these because you are being supported, but don’t let it. Keep your abs and butt tight to help keep your lower back safe.
  3. Control the weight as you lower it back to starting position.

A couple of “Don’ts”…

  1. Don’t cheat the rep. Meaning, make sure you bring the weight all the way up to your chest and then completely straighten your arms at the bottom.
  2. Don’t use momentum. It can be very easy to jerk the weight as you row to get the rep in. Make sure every rep you are using your strength.

Hope you give these a try and let me know how you like them! πŸ™‚

 

 

Exercise of the Week!: Hex Deadlifts

This is probably one of my favorite exercises (I know I say that a lot LOL) when it comes to deadlifts and targeting those glutes and hamstrings.

To do the Hex Deadlift….

  1. Make sure your feet are hip-width apart.
  2. Fold at the hips, pushing your butt back as far as you can. You should feel a nice stretch in the glute and hamstrings while doing this.
  3. Have a slight bend in the knees.
  4. Keep your back nice and straight with your head aligned. Meaning, don’t look too far up and don’t tuck your chin into to your chest.
  5. Grab the bar by the handles and stand up!

A couple of things to watch out for, aka…don’t do! πŸ˜‰

  1. Don’t squat down to get the bar. It’s your glutes and hamstrings that should be doing most, if not all, of the work. Have enough bend in the knees to get the bar, but not so much where you are squating.
  2. Watch for rounding of the back, or making it look like a “rainbow”. If you are not working with someone, or a gym partner to watch you, I like to record a couple of reps to make sure I am doing the exercise correctly.
  3. YOUR BACK SHOULD NOT “FEEL IT” OR HURT!! If your back is getting tired or it is starting to hurt, stop what you are doing and reset yourself. You might be using your back to lift the bar and not your legs.

I do think these are a great exercise for people just starting off with learning deadlifts. For most, it is a more natural movement because it’s like picking up two suitcases, which most people have done before. I also like them a lot because you don’t need to use a lot of weight, at least starting out, to feel the exercise.

Plus…they build GREAT butts!!! πŸ™‚

Exercise of the Week!: Barbell Bent Over Rows

Barbell bent over rowsΒ are one of those exercises that I have a LOVE/HATE relationship with.

I love them because they really work my back and help with my posture. (I tend to slouch…working on it though!) As a society we do way too many things in front of us.

Driving, working on the computer, eating, etc.

Doing all of this can make our shoulders come forward and ruin our posture.

These can help with that!

But I “hate” them (use that term lightly) because, well….they’re hard!

I do make sure I have these bad-boys in every training program I do. Whether I’m using a barbell, or in some cases, dumbbells.

You can either use a barbell, dumbbells, Kettlebells or even bands.

If you are going to use band, loop the band under your feet to make “handles” and pull up.

No matter what you are using as your tool, the movement is still the same though.

A couple things you want to keep in mind while doing these…

  1. Keep your abs tight! This will help protect your back.
  2. Squeeze your shoulder blades together as you row. Don’t make your arms do the work, make your upper back do the work. Squeezing the shoulder blades together at the top of each rep will help with that.
  3. Keep your elbows tight to your body, don’t let them flare out.

There you have it! A great exercise to not only help build a beautiful and strong back, but also one that helps with your posture!
If you are interested in more of what I am doing, make sure you fill out the form below to sign up for my newsletter that will be going out shortly! I’m going to be putting a lot of great info in it to show you exactly HOW I’m getting my results!!

Exercise of the Week!: Barbell Hip Bridges

If you have followed this blog for awhile, you know I am all about the exercises that work the booty. πŸ™‚

And this is absolutely one of my favorites!

Barbell Hip Bridges, or as some call “hip thrusts”.

If you can’t use a barbell, due to not having access to one or it’s too heavy right now, don’t worry! You can use dumbbells or even just your own body weight!

Main key to remember here is to keep your abdominal area and glutes tight through out the whole movement.

Hope you try these out and love them as much as I do! πŸ™‚

Exercise of the Week: Skull Crushers!

Now, most people wouldn’t want to have anything to do with an exercise that is called “skull crusher” but I promise you, they are great!

I am not a big fan of single body part exercises, but these are one of those exercises that I feel are great for the arms.

And with it being summer and the tank tops are coming out, I want to make sure I pay special attention to my arms.

Couple things you want to pay attention to while doing these…

  1. You don’t need to go heavy on the weights. Your triceps are small muscles compared to a muscle such as the quad or hamstring.
  2. Make sure you keep your lower back tight against the bench. Don’t let it arch as you’re doing the movement.
  3. Keep your elbows in. Meaning, do not let them flare out as you bring the weights towards your head or back up to starting position.

Hope you give these a try and love them as much as I do!

And make sure you sign up for my newsletter that I will be sending out very shortly! Lots of great information that I will not be putting on my blog!