tag:blogger.com,1999:blog-82075914565340116312024-03-04T00:58:48.211-08:00A Place For Workout AddictsWelcome to my BLOG where we can talk about Fitness, Health, Nutrition, and everything health & wellness!
It is my hope that this blog will help you be more fit (maybe even a little sweaty) and more nutritionally aware. Remember, your body is your temple, and it is the only one you have. If you don't take care of it, who will?
I am not claiming to be a guru, nor is this to replace medical advice - it is simply a place to voice opinions on how to better yourself. Comments are welcome.
Unknownnoreply@blogger.comBlogger68125tag:blogger.com,1999:blog-8207591456534011631.post-27772836174465271702022-12-19T05:30:00.003-08:002022-12-19T07:20:33.403-08:00A New Follow up 4 Week Workout Plan <p><span style="font-family: georgia; font-size: medium;">Back at it! Lets start a new 4 week plan today. Hopefully you felt you were able to build some strength over the last for weeks. </span></p><p><span style="font-family: georgia; font-size: medium;">The next four weeks we are going to work more on muscle hypertrophy. </span></p><p><span style="font-family: georgia; font-size: medium;">Sub out exercises with dumbbells, kettlebells, bands, etc depending on the equipment you have access to. </span></p><p><span style="font-family: georgia; font-size: medium;">Rest 1 minute between sets. </span></p><p><span style="font-family: georgia; font-size: medium;">Enjoy! </span></p><p><span style="font-family: georgia; font-size: medium;"> <b style="color: #666666;"><u>Day 1: </u></b></span></p><div style="background-color: white; color: #666666;"><span style="font-family: georgia; font-size: medium;"><br /><i style="color: #222222;">Barbell Back Squats</i><span style="color: #222222;"> (or front loaded or goblet) 1 set of 5 with light weight with a 5 second hold at the bottom then - </span></span></div><div style="background-color: white; color: #666666;"><span style="font-family: georgia; font-size: medium;"><span style="color: #222222;">3 sets of 10 reps </span></span></div><div style="background-color: white;"><span style="font-family: georgia; font-size: medium;"><span face="Arial, Helvetica, sans-serif"><i><span style="color: #222222;">Curtsy Lunges </span></i><span style="color: #222222;">2 sets at 10 reps each side</span></span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Pull-ups </i>(assisted or lat pull downs) 3 sets of as many as possible </span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Barbell curls</i> 2 sets of 10 reps </span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Barbell Push Press </i>2 sets of 10 reps </span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Push-ups</i> 2 sets of as many as possible </span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Triceps pushdowns</i> 2 sets of 10 reps </span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Wood chops </i></span></span><span style="color: #222222; font-family: georgia; font-size: large;">2 sets of 10 reps each side</span><span style="font-family: georgia; font-size: medium;"><br style="color: #222222;" />Cashout: Burpee Box Jump Over Tabata</span></div><div style="background-color: white;"><span style="font-family: georgia; font-size: medium;"><br /><b style="color: #666666;"><u>Day 2: </u></b></span></div><div style="background-color: white;"><span style="font-family: georgia; font-size: medium;"><b style="color: #666666;"><u><br /></u></b><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Deadlifts</i> 3 sets of 10 reps</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Good Mornings</i> 2 sets of 10 reps</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Incline Dumbbell Chest press </i>3 sets of 10 reps</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222; font-style: italic;">Face Pulls </span><span face="Arial, Helvetica, sans-serif" style="color: #222222;">2 sets of 10 reps</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222; font-style: italic;">Barbell Pendalay Rows </span><span style="color: #222222;">2 sets of 10 reps each side</span></span></div><div style="background-color: white;"><span style="font-family: georgia; font-size: medium;"><i>Kettlebell Clean and Press</i> 2 sets of 10 each side<br style="color: #222222;" /><span style="color: #222222;"><i>Plank shoulder taps, 3 sets of 30-60 seconds </i></span></span></div><div style="background-color: white; color: #666666;"><span style="color: #222222; font-family: georgia; font-size: large;">Cashout: Kettlebell Swings and Jump rope 30 seconds each, rest 15 seconds, 5 rounds</span></div><div style="background-color: white;"><span style="font-family: georgia; font-size: medium;"><span style="color: #222222;"><br /></span><b style="color: #666666;"><u>Day 3: </u></b></span></div><div style="background-color: white; color: #666666;"><b><u><span style="font-family: georgia; font-size: medium;"><br /></span></u></b></div><div style="background-color: white;"><span style="font-family: georgia; font-size: medium;"><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Hip thrusts </i>3 sets of 10 reps, 1 1/4 tempo - full thrust, come down 1/4 of the way, thrust, then release. Repeat for the 10 reps.</span><b style="color: #666666;"><u><br /></u></b><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><i>Cossack squats </i>2 sets of 10 reps, use assistance if needed </span></span></div><div style="background-color: white;"><span style="color: #222222; font-family: georgia; font-size: large; font-style: italic;">Floor press </span><span style="color: #222222; font-family: georgia; font-size: large;">2 sets of 10 reps</span></div><div style="background-color: white;"><span style="color: #222222; font-family: georgia; font-size: large; font-style: italic;">Seated rows </span><span style="color: #222222; font-family: georgia; font-size: large;">2 sets of 10 reps</span><span style="color: #222222; font-family: georgia; font-size: large;"> </span><span style="font-family: georgia; font-size: medium;"><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif"><span style="color: #222222;"><i>Lateral raise to front raise </i></span></span><span style="color: #222222;">3 sets of 10 reps</span></span></div><div style="background-color: white; color: #666666;"><span style="font-family: georgia; font-size: medium;"><span face="Arial, Helvetica, sans-serif" style="color: #222222; font-style: italic;">Bicep supine curls </span><span style="color: #222222;">2 sets of 10 reps, each side</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222; font-style: italic;">Triceps skull crusher </span><span style="color: #222222;">2 sets of 10 reps</span></span></div><div style="background-color: white; color: #666666;"><span style="font-family: georgia; font-size: medium;"><span style="color: #222222;"><i>Get up sit ups </i></span></span><span style="color: #222222; font-family: georgia; font-size: large;">2 sets of 10 reps each side</span></div><div style="background-color: white;"><span style="font-family: georgia; font-size: medium;">Cashout: Run for 6 min, 30 seconds on, 15 seconds off <br style="color: #222222;" /><br /><b style="color: #666666;"><i><u>** Warm up and cool down recommendations:</u></i></b><br /><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><b><i><u>Warm up 10 minutes:</u></i></b></span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">World's greatest stretch</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Cat cow</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Kang squat</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Side to side lunges</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Jumping jacks</span><br style="color: #222222;" /><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">1 min each 2x through</span><br style="color: #222222;" /><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><b><i><u>Cool down yoga stretches:</u></i></b></span><br style="color: #222222;" /><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Down dog</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Rag doll</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Hip flexor stretch</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Pigeon</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Child’s pose</span><br style="color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="color: #222222;">Forward fold (standing and seated)</span></span></div><div style="background-color: white; color: #666666;"><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><span style="font-family: georgia; font-size: medium;"><br /></span></span></div><div style="background-color: white; color: #666666;"><span face="Arial, Helvetica, sans-serif" style="color: #222222;"><span style="font-family: georgia; font-size: medium;">30 - 60 seconds each and on each side when applicable. </span></span></div><div><span face="Arial, Helvetica, sans-serif" style="color: #222222; font-size: small;"><br /></span></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8207591456534011631.post-92231546155328128462022-12-11T09:13:00.001-08:002022-12-11T09:13:23.477-08:00Fitness advice worth having <p> With all the social media fitness “gurus” out there, it’s hard to know what advice to follow. </p><p>Some of the better advice I’ve gotten is - instead of focusing on weight loss (which many of us constantly chase), focus on getting stronger. Even if the scale doesn’t change, you’re body will. </p><p>Focusing on strength and building muscle will change your body far more than endless cardio and circuit sessions.</p><p>And probably obvious to most of us is getting your nutrition in check. Prioritizing protein, fiber and water intake will make a huge difference. </p><p>I’m one who hates to cook! Which leaves me often eating too much processed foods. BUT I recently found a couple of people in IG with sone great, high protein and easy recipes. </p><p>Check out these pages on IG: </p><p>Aussiefitness <a href="https://instagram.com/_aussiefitness?igshid=NTdlMDg3MTY=">https://instagram.com/_aussiefitness?igshid=NTdlMDg3MTY=</a></p><p>And TastyShreds <a href="https://instagram.com/tastyshreds?igshid=NTdlMDg3MTY=">https://instagram.com/tastyshreds?igshid=NTdlMDg3MTY=</a> (This guy lost over 50 lbs on his recipes!)</p><p>Try out some of these high protein, add in sone water and fiber, focus on getting stronger, and you’ll be an entirely different person in a years time. A year is going to pass anyways. You might as well be the best you can be! </p>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8207591456534011631.post-51340331964877350632022-12-03T13:50:00.000-08:002022-12-03T13:50:16.298-08:00Home Equipment Bargains <p> If you’re looking for some equipment to add to your home gym, here are a few deals:</p><p><br /></p><p>An Olympic weight lifting barbell, only $99: </p><p><a href="https://www.walmart.com/ip/Tru-Grit-Fitness-45-lb-Olympic-Weight-Bar-Barbell-For-Weightlifting-and-Power-Lifting-Black-Zinc-Finish/283462393?athbdg=L110&irgwc=1&sourceid=imp_SaiVrryVhxyNTqV3C8VbuWy5UkAxyV38ERXVRQ0&veh=aff&wmlspartner=imp_414933&clickid=SaiVrryVhxyNTqV3C8VbuWy5UkAxyV38ERXVRQ0&sharedid=&affiliates_ad_id=565706&campaign_id=9383">https://www.walmart.com/ip/Tru-Grit-Fitness-45-lb-Olympic-Weight-Bar-Barbell-For-Weightlifting-and-Power-Lifting-Black-Zinc-Finish/283462393?athbdg=L110&irgwc=1&sourceid=imp_SaiVrryVhxyNTqV3C8VbuWy5UkAxyV38ERXVRQ0&veh=aff&wmlspartner=imp_414933&clickid=SaiVrryVhxyNTqV3C8VbuWy5UkAxyV38ERXVRQ0&sharedid=&affiliates_ad_id=565706&campaign_id=9383</a></p><p>An adjustable squat rack/bench rack, only $139:</p><p>https://a.co/d/ag8OyVl</p><p>www.kettlebellkings.com is having a huge sale as well as a pre-order sale on an adjustable KB (12-32kg):<a href="https://www.kettlebellkings.com/"> https://www.kettlebellkings.com/</a></p><p><br /></p><p>I’ve been able to add to my home gym over the years and I love the collection of fitness equipment I have now. I can get a really great workout at home. Well, despite the family distractions from time to time. But there’s no waiting for equipment, I can listen to whatever music I want, and even work up a sweat in my pjs! </p><p>I’m always looking for deals to add to my home gym. Facebook marketplace, Walmart, Amazon, and closing gyms are all good places to look. </p>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8207591456534011631.post-10040105220390205662022-11-29T14:56:00.005-08:002022-11-29T14:56:54.356-08:00Fitness Podcasts<p> What are some of your favorite health & wellness podcasts? I LOVE listening to them - while I'm getting ready for work, while working out, while going for walks, at night before bed, and so on. </p><p>One of my absolute favorites it <b>Mind Pump Media</b>. A group of 4 middle aged guys who have a TON of training experience. They're also very funny and talk about ALL aspects of life. It is very entertaining as well as informative.</p><p>Did you know that fitness personality Chalene Johnson from Beach Body has her own podcast? It's not only fitness info, but lifestyle info as well. It's called <b>The Chalene Show, Diet, Fitness & Life</b>.</p><p>Another good one is <b>The Genius Life</b> by Max Lugavere. It is focused more on nutrition and life itself than just workouts. </p><p>Here are a list of other podcasts you can check out for yourself:</p><p>Huberman Lab - about overall health & wellness</p><p>The Cabral Concept - on optimizing your hormones </p><p>Scale and Bail - Crossfit podcast</p><p>Muscle for Life with Mike Matthews - all things fitness </p><p>The Tailored Life - fitness & nutrition</p><p>FitnessFAQs Podcast - a newer podcast of all things fitness & nutrition </p><p><br /></p><p>These above are to just name a few. </p><p>There are many more specific podcasts for certain kinds of diets (paleo, vegan, etc) as well as for various age groups, various sports, for women, for men and for kids. </p><p>I'm always looking for new podcasts to listen to, so please pass along your favorites! </p>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-8207591456534011631.post-10095335326552542732022-11-26T16:04:00.001-08:002022-11-26T16:04:46.790-08:00Weighted Mobility Exercises <p><span style="font-family: verdana;"><u><b> Why should you do mobility training? </b></u></span></p><h3 style="background-color: #f4f5f9; box-sizing: border-box; line-height: 1.5; margin: 20px 0px 12px; overflow-wrap: break-word; padding: 0px;"><span style="box-sizing: border-box; font-weight: normal; margin: 0px; padding: 0px;"><span style="font-family: verdana; font-size: small;">I actually LOVE mobility training. It makes me feel a whole hell of a lot better in my daily life - less stiff, more pliable, flexible and able to move with ease. </span></span></h3><h3 style="background-color: #f4f5f9; box-sizing: border-box; line-height: 1.5; margin: 20px 0px 12px; overflow-wrap: break-word; padding: 0px;"><span style="box-sizing: border-box; font-weight: normal; margin: 0px; padding: 0px;"><span style="font-family: verdana; font-size: small;">There are several reasons you should include mobility in your own training:</span></span></h3><h3 style="background-color: #f4f5f9; box-sizing: border-box; line-height: 1.5; margin: 20px 0px 12px; overflow-wrap: break-word; padding: 0px;"><span style="box-sizing: border-box; font-weight: normal; margin: 0px; padding: 0px;"><span style="font-family: verdana; font-size: small;">Reduce Risk of Injury</span></span></h3><h3 style="background-color: #f4f5f9; box-sizing: border-box; line-height: 1.5; margin: 20px 0px 12px; overflow-wrap: break-word; padding: 0px;"><span style="box-sizing: border-box; font-weight: normal; margin: 0px; padding: 0px;"><span style="font-family: verdana; font-size: small;">Improve Performance</span></span></h3><h3 style="background-color: #f4f5f9; box-sizing: border-box; line-height: 1.5; margin: 20px 0px 12px; overflow-wrap: break-word; padding: 0px;"><span style="box-sizing: border-box; font-weight: normal; margin: 0px; padding: 0px;"><span style="font-family: verdana; font-size: small;">Increase Strength and Power</span></span></h3><h3 style="background-color: #f4f5f9; box-sizing: border-box; line-height: 1.5; margin: 20px 0px 12px; overflow-wrap: break-word; padding: 0px;"><span style="box-sizing: border-box; font-weight: normal; margin: 0px; padding: 0px;"><span style="font-family: verdana; font-size: small;">Benefit Posture</span></span></h3><div><span style="box-sizing: border-box; font-weight: normal; margin: 0px; padding: 0px;"><span style="font-family: verdana;">There's no doubt that mobility work will IMPROVE the quality of your workouts as well as the quality of your life. </span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;">Have you ever seen someone who looks super stiff? vs. someone who looks mobile? Big difference, right? Imagine feeling more pliable! I'm all for feeling more comfortable in my own skin. I think it has a youth effect on the mind and body as well. </span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><br /></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;">What about the difference between flexibility and mobility? </span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><br /></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: verdana;">Flexibility and stretching involve lengthening your muscles, while mobility takes it one step further. Mobility training optimizes movement and performance by increasing the <i>range of motion within your joints and surrounding muscles. </i>It's being able to maintain strength throughout ranges of motion.</span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: verdana;"><i><br /></i></span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: verdana;"><i><b>When you’re more mobile, you can train harder, recover faster, and perform better. </b></i></span></span></span></div><div><br /></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white; font-family: verdana;">I pick a few mobility exercises as part of my warmup and cooldown. There are a couple of days a week that I do strict mobility work with added weight. These are no joke. I have gotten pretty sore from these workouts, and they have made a big difference in the way I feel. I mean, I'm not getting any younger! Youth is forgiving, aging is not, so I am fighting it every step of the way. </span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white; font-family: verdana;"><br /></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white; font-family: verdana;">Here are some examples of weighted mobility. If you are to attempt these, please remember to go light, take it slow, do NOT go beyond your own range of motion - that will improve with time. (Please make sure you have medical clearance too; actually you should have medical clearance for anything I recommend on this page or that you read online for that matter). This is also a type of strength training so be mindful of how you perform each movement. </span></span></div><div><br /></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;"><u>Jefferson curl</u></span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">Posterior chain mobility (on an elevate surface, slowly rolling up and down in a controlled manner, chin tucked, legs straight, going as far down past your toes or as far as you are able. do 5-10 reps.)</span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><br /></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgwjmU1o66o-p9o-F_uTOplYQTAvBh7xvoEmteAbBiu18LmcAejUsLbM-texrroFNx8AiBvazV65yxE_IXRalcQbQaLQwOIu5RCBFS7NG3zQl9cuh8wMNGtpohUmYomsmHVmnd8tbekeCh5dlT_CtQs_6Llzl7ryrS7f0CsyzGiYh8mM3DicQX2Hm1/s1170/jefferson.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="572" data-original-width="1170" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgwjmU1o66o-p9o-F_uTOplYQTAvBh7xvoEmteAbBiu18LmcAejUsLbM-texrroFNx8AiBvazV65yxE_IXRalcQbQaLQwOIu5RCBFS7NG3zQl9cuh8wMNGtpohUmYomsmHVmnd8tbekeCh5dlT_CtQs_6Llzl7ryrS7f0CsyzGiYh8mM3DicQX2Hm1/s320/jefferson.jpg" width="320" /></a></div><br /><span style="font-family: verdana;"><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;"><u>Seated barbell good morning</u></span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">Hips/glutes, low back and hamstrings (with a barbell on your back, or use a broomstick or a PVC pipe to start, sit on a bench, legs wider than hip width, toes pointing slightly outwards, lean as far forward as you can with open shoulders and a long, FLAT back. Do not round! Do 5-10 reps, 1-2 sets)</span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><br /></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-c7aEbV9Ee_J04wjpwzCVP423a27LRH9YEJ8NrNsUO4T033bikZmhua7uw43XALHi9vgJK8c2ega9xgU9m_uJKy34P5HSAHitvanHuzKmUVD2RGIDHlxybjaLveQQWa_e8kQvY4vvXgnb8HiKFGYd0a29OnunKG3Tol9Au91QKtIGdVMGZ0NAwMXG/s1170/good%20morning.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="789" data-original-width="1170" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-c7aEbV9Ee_J04wjpwzCVP423a27LRH9YEJ8NrNsUO4T033bikZmhua7uw43XALHi9vgJK8c2ega9xgU9m_uJKy34P5HSAHitvanHuzKmUVD2RGIDHlxybjaLveQQWa_e8kQvY4vvXgnb8HiKFGYd0a29OnunKG3Tol9Au91QKtIGdVMGZ0NAwMXG/s320/good%20morning.jpg" width="320" /></a></div><br /><span style="font-family: verdana;"><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white;"><u style="color: #222222;">Torso rotations with a medicine ball </u></span></span></span></div><div><span style="background-color: white; color: #222222; font-family: verdana;">Core and back </span><span style="background-color: white; color: #222222; font-family: verdana;">(lean forward, </span><span style="background-color: white; color: #222222; font-family: verdana;">right, back, left, making a circle, and repeat in the other direction</span><span style="background-color: white; color: #222222; font-family: verdana;"> too. Do 10 circles in each direction)</span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><span style="background-color: white;"><span style="color: #222222;"><br /></span></span></span></span></div><div><br /></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><br /></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpmtI0gopdLU-0vuHehNbunhhx4clCyXblCF_V5nvfRvEFTetBPiXOmUCje6ijIVa_zDlQQ_28BWyrUCiiAWNeaUYCbkgN6dSxPP0x6B6VLipmYmaTkdAdjlSlQoiqcehEzaeuCmd55o_0IHM77wyTWde3LWMX58-7b5atGwncGLRXgSaExPp-_h-O/s1268/torso.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1268" data-original-width="1169" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpmtI0gopdLU-0vuHehNbunhhx4clCyXblCF_V5nvfRvEFTetBPiXOmUCje6ijIVa_zDlQQ_28BWyrUCiiAWNeaUYCbkgN6dSxPP0x6B6VLipmYmaTkdAdjlSlQoiqcehEzaeuCmd55o_0IHM77wyTWde3LWMX58-7b5atGwncGLRXgSaExPp-_h-O/s320/torso.jpg" width="295" /></a></div><br /><span style="font-family: verdana;"><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;"><u>Weighted overhead stretch</u></span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><span style="background-color: white; color: #222222;">Shoulders and chest (laying on the ground with knees bent, a foam roller under your mid back, extend both arms holding a light weight in each hand or with a mini barbell. I would not use a loaded barbell here. Bring the weight as back as far as you can, while maintaining contact with the foam roller. Hold for 10-30 seconds, 3x)</span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><br /></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzdwTMj8-Zf9ddFjtlsIjW9WzC0mpHsGiBxgdhq4UpDx2pzClJQFm-SivY73xKQ3pfKfDPQaSk6iTkg2LpNkQYE35pLQmJHFt4UqzDr5vahx6yYN9KV5YljpQ5NGXEceFfQPsZLSVXsSCE8n7t_xrXh_KV89Gjc2ngB6EWZhU-XW8JxWSJt5O5yJ2d/s1170/shoulder%20stretch.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="624" data-original-width="1170" height="171" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzdwTMj8-Zf9ddFjtlsIjW9WzC0mpHsGiBxgdhq4UpDx2pzClJQFm-SivY73xKQ3pfKfDPQaSk6iTkg2LpNkQYE35pLQmJHFt4UqzDr5vahx6yYN9KV5YljpQ5NGXEceFfQPsZLSVXsSCE8n7t_xrXh_KV89Gjc2ngB6EWZhU-XW8JxWSJt5O5yJ2d/s320/shoulder%20stretch.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><span style="font-family: verdana;"><span style="background-color: white; color: #222222;"><u>Weighted prying squat</u></span><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;">Hips, ankles (holding the bottom of the squat with a light weight, shift your weight back and forth, left and right, keeping your heels on the ground. Use your elbows to push your knees open. If you cannot go low enough for this, use something to elevate your heels. Hold 30-60 seconds, 2x)</span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="font-family: verdana;"><br /></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcOWLP5Fz5CEyvXUaeKNVfh9cGaVFexVO110qwR0lx4MBx0SG0RzXgRyJ4oYhrJ0fvDsFtjphqipbR2GKXMBbQm4mKHoKYcwix2en8vd5n_4_O9cvVdSR83nuXASm8okAyiuIHYONgcV7_13t-v9QVye8QBFYmbyj5VI4kmR95sxiw9xd4YktRXiuj/s1170/prying.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="656" data-original-width="1170" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcOWLP5Fz5CEyvXUaeKNVfh9cGaVFexVO110qwR0lx4MBx0SG0RzXgRyJ4oYhrJ0fvDsFtjphqipbR2GKXMBbQm4mKHoKYcwix2en8vd5n_4_O9cvVdSR83nuXASm8okAyiuIHYONgcV7_13t-v9QVye8QBFYmbyj5VI4kmR95sxiw9xd4YktRXiuj/s320/prying.jpg" width="320" /></a></div><br /><span style="font-family: verdana;"><br style="background-color: white; color: #222222;" /><br style="background-color: white; color: #222222;" /><span style="background-color: white; color: #222222;"><u>Weighted ankle stretch</u></span><br style="background-color: white; color: #222222;" /><span style="background-color: white;"><span style="color: #222222;">Ankles, Achilles (elevate on foot a few inches off the ground, using plates, or books, etc. Press your knee out as far past your toes as you can without your heel coming off the ground. Add a weight on top of your thigh close to your knee to add weight to the stretch. hold for one minute each side)</span></span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: verdana;"><br /></span></span></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgkeF0cMkrtHSHA7EmwSs6vPnu7RxwKLzOzVqQX_0ip4V2yeiotTO3nM0ek0QxRrgmvSu0tRzMmweWI1RHLGm2dSInsdhGdKD6CV0Jyd4L7nk_IVbrlloYiFmanI89jYs3tSPVqbKjQT3CQn3ahtUK1RxfVvK0L34sBDF9IDEMZiN0g1_H8kbFzgaQ/s1361/ankle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1361" data-original-width="1170" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgkeF0cMkrtHSHA7EmwSs6vPnu7RxwKLzOzVqQX_0ip4V2yeiotTO3nM0ek0QxRrgmvSu0tRzMmweWI1RHLGm2dSInsdhGdKD6CV0Jyd4L7nk_IVbrlloYiFmanI89jYs3tSPVqbKjQT3CQn3ahtUK1RxfVvK0L34sBDF9IDEMZiN0g1_H8kbFzgaQ/s320/ankle.jpg" width="275" /></a></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: verdana;"><br /></span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: verdana;">Give these a try and let me know how you make out. Remember, start light, don't start with too many reps or sets, and stay in your range of motion!</span></span></span></div><div><span style="box-sizing: border-box; margin: 0px; padding: 0px;"><span style="background-color: white;"><span style="font-family: verdana;">Your body will thank you for it, and your workouts will only get better. </span></span></span></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8207591456534011631.post-87521886795370952232022-11-26T15:12:00.003-08:002022-11-26T15:20:44.870-08:00The Must Haves for Home Gyms<p> What are your must haves for your home gym? </p><p>I'm lucky enough to work at a gym and get a free membership, but I prefer to workout at home these days. I like to workout first thing in the morning and it saves me time and I get more sleep (AND I NEED SLEEP) if I workout at home. </p><p>I've been working out for more than half my life, so I have accumulated a decent amount of equipment over the years. Some of it I have bought outright - a barbell, a squat rack and Kettlebells, but much of it I have gotten from craigslist, Facebook marketplace, closing gyms, and even older equipment that gyms were no longer using. </p><p>If you are thinking of working out from home you can certainly always use your own bodyweight and do not necessarily need equipment. If this is the route you wish to take, I would recommend a pull-up bar of some sort. You can use it for pull-ups (yes assisted ones too), dead hangs, knee and leg raises and you can attach resistance bands to it for a whole host of other exercises.</p><p>My pull-up bar is the one piece of equipment I couldn't live without. I have a squat rack with a pull-up bar attached, but there are dozens of variations of pull-up bars that you can choose from that will fit in your unique living space. </p><p><a href="https://www.amazon.com/s?k=pull+up+bar&_encoding=UTF8&ajr=0&camp=1789&creative=390957&linkCode=ur2&linkId=77ZFYL2TMWCSDDJT&tag=zuzaorbodya01-20">Amazon.com : pull up bar</a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCgOBUreQBzZzu7AXPXRCpCGXharJk4mQkf0IKHTKzNOQXJ6mfOQc5QzQX1lco8KkMLODQYR6bguuhL05wOpuHwXM-sFg_6yCIyQtPKYXvIdWeOAJFEmM_Jy1VZ8nGBe1N2f7eBoczL62uFzTJ-m5ASw6j0Iqd3PirTELRvvNJzpFR_efxS9NtP3m8/s646/pullup%20bar.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="646" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCgOBUreQBzZzu7AXPXRCpCGXharJk4mQkf0IKHTKzNOQXJ6mfOQc5QzQX1lco8KkMLODQYR6bguuhL05wOpuHwXM-sFg_6yCIyQtPKYXvIdWeOAJFEmM_Jy1VZ8nGBe1N2f7eBoczL62uFzTJ-m5ASw6j0Iqd3PirTELRvvNJzpFR_efxS9NtP3m8/s320/pullup%20bar.png" width="320" /></a></div><br /><p>You CAN simply use your own bodyweight for things like pull-ups, push-ups, handstand push-ups, walking lunges, curtsy lunges, pistols, wall sits, single leg deadlifts, bulgarian split squats, cossack squats, v-ups, planks, etc, etc, </p><p>At some point you may feel the need to add resistance, but perhaps you do not have the money or the space. Resistance bands are a great addition to any home gym. I use mine for everything: bicep curls, triceps pressdowns, lateral and front raises, band pull aparts, face pulls, chest presses, good mornings, pallof presses, banded glute walks, hip thrusts, and glute bridges to name just a few exercises. </p><p><a href="https://www.amazon.com/VEICK-Resistance-Exercise-Training-Strength/dp/B089ZW32GF/ref=sxin_16_pa_sp_search_thematic_sspa?content-id=amzn1.sym.4e7a2229-074e-44de-95c4-9fd858f46295%3Aamzn1.sym.4e7a2229-074e-44de-95c4-9fd858f46295&crid=63TD74RSY59L&cv_ct_cx=resistance%2Bbands%2Bfor%2Bworking%2Bout&keywords=resistance%2Bbands%2Bfor%2Bworking%2Bout&pd_rd_i=B091GS8KNJ&pd_rd_r=82b83743-2ce0-413d-a898-83939b55fc11&pd_rd_w=Q8FIz&pd_rd_wg=jZmaL&pf_rd_p=4e7a2229-074e-44de-95c4-9fd858f46295&pf_rd_r=67CFMGXVECHT0H5RS7DG&qid=1669504340&sprefix=res%2Caps%2C91&sr=1-2-a73d1c8c-2fd2-4f19-aa41-2df022bcb241-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFOTkY0VTBEVzBHOUQmZW5jcnlwdGVkSWQ9QTA5NDczOTA5UDdMOTFCT1E1V1MmZW5jcnlwdGVkQWRJZD1BMDIyMTk4NTJZVUk2MUpVTzQ0Vkcmd2lkZ2V0TmFtZT1zcF9zZWFyY2hfdGhlbWF0aWMmYWN0aW9uPWNsaWNrUmVkaXJlY3QmZG9Ob3RMb2dDbGljaz10cnVl&th=1">Amazon.com: VEICK Resistance Bands, Pull Up Assistance Bands, Workout Exercise Bands, Long Resistance Bands Set for Men and Women, Elastic Bands for Stretch, Power Weighted Gyms at Home Fitness Equipment : Sports & Outdoors</a></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAfcb1Bf35_GJMgo_tyBfQzGnx8r3-zc_g9mJkFvCJN5HZHCXTchcgW-xRUUMWGMD5yJHA54utt0Dy2-1YnBh_N74cpdVZ6mUg-5f427I65uUL9Pz1Hioz_V88nX8RGv72VR0aZEs32Fv6FyVnoXRF2QNfI045bDMqYlksMT0Zi3E0dvfPY5TAHX6-/s726/bands.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="567" data-original-width="726" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAfcb1Bf35_GJMgo_tyBfQzGnx8r3-zc_g9mJkFvCJN5HZHCXTchcgW-xRUUMWGMD5yJHA54utt0Dy2-1YnBh_N74cpdVZ6mUg-5f427I65uUL9Pz1Hioz_V88nX8RGv72VR0aZEs32Fv6FyVnoXRF2QNfI045bDMqYlksMT0Zi3E0dvfPY5TAHX6-/s320/bands.png" width="320" /></a></div><br /><p>You could also add a suspension trainer as they do not take up very much space and again add a whole host of other exercises you can do. I love them for hamstrings curls, assisted pistols, chest flies, inverted rows, plank to pike, and more. You can buy them for under $100 on places like Amazon and Overstock, or look around FB Marketplace for used ones. </p><p>My next piece of equipment I can't live without would be Kettlebells. 3 of them - one heavy, one medium and one light bell. I find them more versatile than dumbbells and barbells, but that's a matter of preference. They're also reasonable priced and take up little space for you home gym. I love exercises such as the Turkish Get up, the Windmill, Halos, Swings, Farmer Walks, Reverse Grip Rows, all using a Kettlebell. </p><p>Kettlebells can be bought a dozens of places, Amazon, Target, Walmart, and the like, or used ones can be purchased from Marketplace, but they can often be overpriced these days. You're better off getting new ones at the same price. </p><p>Of course invest in a good mat - a NON-slip one, a not a $10 one at Marshalls that will send you slipping and sliding all over the place. Honestly, mats can be expensive AF, and there's no need to have to go that route, so be sure to check the reviews on your purchase. I find the reviews to be quite telling. And I would not recommend a used mat. A mat where someone else's feet have been all over it? Yikes. No thanks. </p><p>A bench might be something you want to invest in as well. You can use a box as a bench, or use a coffee table, or you can do floor presses if you are limited on equipment and space. I have a bench that I use for pressing, seated good mornings, rows, decline sit ups, and step ups. A good option to have, but not necessary. Again, you can use what you have around the house to make do for any of the forementioned exercises. A little creativity can go a long way. </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8207591456534011631.post-46051677705301423002022-11-22T05:17:00.000-08:002022-11-22T05:17:09.691-08:00Four Weeks of Workouts For You<p>How would you like a month's worth of workouts outlined for you? Then keep on reading! Sometimes it is nice to have the workouts outlined for you instead of having to think them all up yourself. Following a program can often mean better results than doing varied workouts. Stick to the basics and try and get stronger each and every week. That can meet more weight, less rest, more reps, more range of motion, or better form. </p><div>These are 3 full body workouts. Rest one day in between. I highly recommend doing 3 days of mobility work as well anywhere from 20-60 minutes. Why mobility? It becomes far more important as we age. Who wants to be stiff and prone to injury? Mobility helps prevent injury as well as helping to improve your ability to strength train. Joints that can train in full range of motion are healthy joints and can often lift more weight and are less prone to injury.</div><div><br /></div><div>Check out the <a href="https://www.bodyweightwarrior.co.uk/">Bodyweight Warrior</a> as he has some great mobility content, much of it free on YouTube.</div><div><br /></div><div>Try to get 8-10K steps a day. Why walk daily? Not only for its quality of life attributes, (meditative, getting you outside in nature, vitamin D exposure, longevity, heart health, lowers blood pressure and more) it helps you to continue to move throughout the day and therefore adding to overall calorie burn. It is considered NEAT or<span style="font-size: x-small;"> </span><span style="background-color: white; border: 0px; box-sizing: inherit; font-family: Arial, "Helvetica Neue", Helvetica, sans-serif; font-weight: 700; margin: 0px; padding: 0px; vertical-align: baseline;">Non-Exercise Activity Thermogenesis</span><span style="background-color: white; font-family: Arial, "Helvetica Neue", Helvetica, sans-serif;">. </span>It is part of all movement outside of exercise. </div><div><br /></div><div>So a week could look like this: </div><div><br /></div><div>Sunday, full rest day </div><div>Monday, Wednesday, Friday, weight training days</div><div>Tuesday, Thursday, Saturday, mobility days </div><div><br /></div><div>Obviously adjust to your schedule. </div><div><br /></div><div>These 4 weeks are focused on building strength. Make sure the weight is heavy enough for the reps listed. It should be HARD, but not feel like your eyeballs are going to pop out of your head. (Stick around after 4 weeks and we will work on hypertrophy and muscle pumping workouts). Each workout will include upper and lower body, core work, and a little bit of cardio. I recommend a 10 minute warm up and a 10 minute cool down. (See below for details on that). **</div><div><br /></div><div>If you are unfamiliar with any of the exercises below check out <u style="color: #0000ee;">www.muscleandstrength.com </u>OR <u style="color: #0000ee;">www.bodybuilding.com</u></div><div><br /></div><div><br /></div><div>All of these workouts can be done at the gym or at home, depending on the equipment you have. </div><div><br /></div><div>Rest 90-120 seconds between exercises/sets. Give yourself enough rest to make this strength work. This is not a circuit, cardio workout! Try and get stronger at each lift over the course of the 4 weeks. Progressive overload is KEY to changing your body! </div><div><br /></div><div><b><u>Day 1: </u></b><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><br /><i style="color: #222222;">Back Squats</i><span style="background-color: white; color: #222222;"> (if you do not have a squat rack at home, you may do front loaded or goblet)</span></div><div>4 sets at 6 reps <br style="background-color: white; color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Lunges</i> 2 sets at 6 reps each side</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Pull-ups </i>(assisted or lat pull downs) 2 sets of 6 reps </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Bicep hammer curls</i> 2 sets of 8 reps </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Lat raises </i>2 sets of 8 reps </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Push-ups</i> 2 sets of 8 reps, if this is easy, go SLOW or add weight, if this is hard, elevate your arms onto a box, table, etc. </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Triceps ovehead extension</i> 2 sets of 6 reps </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Pallof press, </i>using a band, 2 sets of 12 reps each side </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Kettlebell Swing TABATA cash out for cardio.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><br /><b><u>Day 2: </u></b></div><div><b><u><br style="background-color: white;" /></u></b><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Deadlifts</i> 4 sets of 6 reps</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Bulgarian split squats</i> 2 sets of 8 reps each side</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Chest press </i>3 sets of 6 reps</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Rear fly </span><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">2 sets of 8 reps</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Single Arm Rows </span><span style="background-color: white; color: #222222;">2 sets of 6 reps each side</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Decline sit ups</span><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"> 3 sets of 12 reps (add weight if necessary, slow and controlled)</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Box jumps</i> EMOM cash out cardio 40 seconds on, 20 seconds rest, repeat for 8 minutes. Use an 18-24" box.</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><br /><b><u>Day 2: </u></b></div><div><b><u><br /></u></b></div><div><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Hip thrusts </i>3 sets of 6 reps, hold the last rep for 10 seconds</span><b><u><br style="background-color: white;" /></u></b><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><i>Cossack squats </i>2 sets of 6 reps, use assistance if needed </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Oh press </span><span style="background-color: white; color: #222222;">3 sets of 6 reps</span></div><div><span style="background-color: white; color: #222222; font-style: italic;">Incline press </span><span style="background-color: white; color: #222222;">2 sets of 6 reps </span><br style="background-color: white; color: #222222;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Alternating Bicep curls </span><span style="background-color: white; color: #222222;">2 sets of 6 reps, each side</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Triceps pressdowns </span><span style="background-color: white; color: #222222;"> 2 sets of 6 reps, hold last rep for 10 seconds</span></div><div><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Renegade rows </span><span style="background-color: white; color: #222222;">2 sets of 6 reps</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Wood Chops </span><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">2 sets of 12 reps each side </span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small; font-style: italic;">Jump rope or double under practice, </span><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">5 minutes cardio cash out</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><br /><b><i><u>** Warm up and cool down recommendations:</u></i></b><br /><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><b><i><u>Warm up 10 minutes:</u></i></b></span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">World's greatest stretch</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Cat cow</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Kang squat</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Side to side lunges</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Jumping jacks</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">1 min each 2x through</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><b><i><u>Cool down yoga stretches:</u></i></b></span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Down dog</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Rag doll</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Hip flexor stretch</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Pigeon</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Child’s pose</span><br style="background-color: white; color: #222222; font-family: Arial, Helvetica, sans-serif; font-size: small;" /><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">Forward fold (standing and seated)</span></div><div><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><br /></span></div><div><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">30 - 60 seconds each and on each side when applicable. </span></div><div><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;"><br /></span></div><div><span face="Arial, Helvetica, sans-serif" style="background-color: white; color: #222222; font-size: small;">ENJOY! Go kill it. Let me know if you have any questions.</span></div>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-8207591456534011631.post-35929390037748730472022-11-21T14:12:00.005-08:002022-11-21T14:12:56.654-08:00The Best Affordable Workout Gear for Women<p> I don't know about you, but I LOVE workout attire. Give me all the shorts, leggings, joggers, cute sports bras, sweatshirts and I'll be happy as can be. I could wear them everywhere and anywhere. I love sneakers too, especially bright colored ones! I workout at home and typically workout barefoot, so thankfully this has been a huge savings for me. I prefer to workout in shorts, but where I live it is cold much of the year, so working out at home has been another added benefit as I can continue to wear my favorites. </p><p>What I don't love are the prices that come with the workout clothing. WAY overpriced, am I right? I love Lululemon, Athleta, and NoBull in particular, but the over $100 per a pair of leggings just isn't feasible in my budget these days: 2 kids, inflation, gas prices and groceries sky rocketing.</p><p>There are however a couple of inexpensive brands that I consider fairly good. CRZ Yoga is my favorite for all leggings, run shorts, bras, tanks and long sleeves. Colorful Koala has a great selection of leggings as well. Both are a fraction of what Lululemon charges. Both are also fairly good Lulu dupes.</p><p>www.crzyoga.com</p><p>www.colorfulkoala.com</p><p>They are on Amazon too, but ordering from the company itself can often have some sale advantages.</p><p>Colorful Koala has great leggings, but I prefer almost everything else at CRZ Yoga, especially their shorts and sports bras. Both have a very wide selection of all workout attire, in a wide range of sizes, colors, and styles. </p><p>Of course Lululemon is in fact better, but these 2 brands hold up quite. You can wear and wash over and over again (I hang them to dry) with no discoloration, shrinking, pilling or the seams coming undone. </p><p>Halara also makes some great options for less money, www.thehalara.com, but these cannot be found on Amazon. I have yet to try this brand, but I am very interested in their joggers. </p><p>I do struggle finding sneakers that are reasonably price. I LOVE NoBulls, mostly for their colors and style, but their pricing is ridiculous. I have 2 pairs that I received as gifts. I love love the look of them, and they hold up well, but the toe box is narrow. </p><p>Reebok often has some GREAT sales, and their Nano's are some of my all time favorite sneakers. Thery can have a good selection of colors depending, and a wider toe box. I need to be able to wiggle my toes! It is supposed to be far better for your feet as well. </p><p>Nike is another fan favorite, and I tried a pair of their Metcons, and I was not a fan at all. Stiff and clunky in my opinion. Great looking sneaker, lots of color schemes, but my feet hated them. </p><p>There are plenty of sneakers out there that you can get on sale on dozens of websites, including Amazon of course, but I am fussy. I prefer a cross trainer. I do not like to workout in running sneakers unless, well, I am going to run. I see too many people working out in running sneakers (often as they are the ones with the best sales), but they are not good in the weight room or in fitness classes. It is a foot and/or ankle injury waiting to happen. </p><p>Lately I have really been into Joggers. I LIVE in them! I found an extremely inexpensive brand on Amazon (I'm an Amazon junkie) that washes and wears very well, Slim Fit Joggers by Leggings Depot. I got 3 pairs for under $50! <a href="https://www.amazon.com/Leggings-Depot-JYL19-BLACK-L-ActiveFlex-Slim-fit/dp/B086TT41R3/ref=sr_1_5?crid=33VO6P48102T&keywords=leggings+depot+slim+fit+joggers+for+women&qid=1669067300&sprefix=joggers+for+women+leggings+%2Caps%2C79&sr=8-5">Amazon.com: Leggings Depot Women's ActiveFlex Slim-fit Jogger Pants with Pockets-JYL19-BLACK-L : Clothing, Shoes & Jewelry</a></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgqJq2nV8JGO9BdB_iDJYgavEkFfLIqnQwzM0pCI3rZ8C0K8BpkvbJMOkndfCUQROHrMzH6wQ-_Y_YscDCUnIleHKzZJMzb8t5_f86zn_z9pDKwIN6rB_U3LIjDSYLXWjRvtoCrCC5JR2oLC_7iYMtLEWlOODIliAOTstu2RpPB8OBVIPO2PCdOePnD" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="741" data-original-width="285" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEgqJq2nV8JGO9BdB_iDJYgavEkFfLIqnQwzM0pCI3rZ8C0K8BpkvbJMOkndfCUQROHrMzH6wQ-_Y_YscDCUnIleHKzZJMzb8t5_f86zn_z9pDKwIN6rB_U3LIjDSYLXWjRvtoCrCC5JR2oLC_7iYMtLEWlOODIliAOTstu2RpPB8OBVIPO2PCdOePnD" width="92" /></a></div><br />I have yet to try no front seam leggings, but they will be my next purchase. CRZ yoga makes them, but there is another brand I want to try. www.suuksess.com.<p></p><p>I love the waist band and the v tapered backside. Many leggings have the straight line going across the backside and unless you are bootylicious, I think it can have a pancake look instead of a contoured look. The scrunch butt is also all the rage these days, but seriously?! SO UGLY. It looks like the person's arsehole is on the outside of the pants. Haha.</p><p><br /></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjPT6_0vik5z2oJQM-K6OCwwWbb3k8mxmiZEWIxRpJnk_w7srwWn2MWSNqIck1wVOpQYZG3mPFCjE0lxz2sqI5SpSEbKEN9IfZDsCI7Th354k6h1hZgm4TWpEoSOEHf-BAfk-NhclqLZGHaOL9z_LtjP4If6yUKUFFTPV-OWsd39V7NQyD6jvBuwjag" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="716" data-original-width="569" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEjPT6_0vik5z2oJQM-K6OCwwWbb3k8mxmiZEWIxRpJnk_w7srwWn2MWSNqIck1wVOpQYZG3mPFCjE0lxz2sqI5SpSEbKEN9IfZDsCI7Th354k6h1hZgm4TWpEoSOEHf-BAfk-NhclqLZGHaOL9z_LtjP4If6yUKUFFTPV-OWsd39V7NQyD6jvBuwjag" width="191" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg6uqgoTCJr6EiwAe9EGtNbLy_01quPMOfqVQsdcqOHaRev_1ZbcXmTnMicXq9-D_tXokL-91-gWbZgokkvAsA8BEe5jslN9R2Owd7ODL5VTF6yJ9-oKlgL6oIgeqq9eG0pv2GtHwwowAFyiVyBjDsX1g9Ruc99_eWEqM2usErlaFIfmiAuTPEFmEQJ" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="751" data-original-width="569" height="240" src="https://blogger.googleusercontent.com/img/a/AVvXsEg6uqgoTCJr6EiwAe9EGtNbLy_01quPMOfqVQsdcqOHaRev_1ZbcXmTnMicXq9-D_tXokL-91-gWbZgokkvAsA8BEe5jslN9R2Owd7ODL5VTF6yJ9-oKlgL6oIgeqq9eG0pv2GtHwwowAFyiVyBjDsX1g9Ruc99_eWEqM2usErlaFIfmiAuTPEFmEQJ" width="182" /></a></div><br /><br /><p></p><p>Have any of you tried these brands? Are there others you like? </p><p>What are some of your favorite brands that don't break the bank?! </p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8207591456534011631.post-55577024020620229102017-09-17T11:57:00.000-07:002017-09-17T11:57:30.799-07:00Have You Been Reading My FaceBook Page?In case you didn't know, I have been posting lately - and rather regularly on my FB page - zuzanaorbodyrockaddict.<br />
<br />
I know, I know I gotta figure out how to change the name.<br />
<br />
But check it out. <a href="https://www.facebook.com/zuzanaorbodyrockaddict/"> https://www.facebook.com/zuzanaorbodyrockaddict/</a><br />
<br />
I'm not posting on this blog anymore as I don't have access to it like I used to, but I do to the FB page!Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-8207591456534011631.post-63922230303814391282017-04-28T06:38:00.001-07:002017-04-28T06:41:04.467-07:00Continuing to Find Workout Motivation!It's been a while everyone! Hope you are all doing well.<br />
<br />
Have you all been working out!? I hope so!<br />
<br />
I've been struggling with workout motivation mostly over the past several months and have posted about it. I've been lucky in the sense that I DO keep working out even if it is just going through the motions.<br />
Since I work at a gym it is hard NOT to at least the find the time. Working out is my medicine in life and without it I just don't feel right, so I always do <i>something</i>!<br />
<br />
Zuzka I have found more motivating lately. I like her handstand and stretching stuff. I continue to follow Bret Contreras and do his workouts regularly that way I don't have to come up with my own stuff and follow a program.<br />
I took a peek at BR.TV the other day and WOW how it has changed.<br />
I did do one rep of a 35 lb weighted pull-up this morning! I did a 175 lb deadlight for 4 reps too - I've done more weight, but for 175 lbs, I've done 3 reps, this morning I did it for 4 reps, so I was happy with that.<br />
<br />
Where I've been REALLY been getting psyched to workout lately is indoor rock climbing. I tried it with my kids and I'm addicted! It is so challenging and so damn fun! And also so damn expensive! I cannot afford to do it as much as I would like. I need to find a way to fit more of that into my life. My kids love it, I love it. I want a rock climbing wall in my backyard, LOL. I could do this everyday all day long. Have any of you tried it?<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_SDv5cvfQYYZR5MVIlLRbWm_uAiyZ4QL0DBY0jgSH6GArMJATRnKvYkPhBYn1-icnItD5YpaoYlziODRbaFJdXvrVlOHb18N-Q8W7eoQkWgH4hK7XNJGzfYZBsuk_iAfjkJ6Z9MCNwE0/s1600/rock.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_SDv5cvfQYYZR5MVIlLRbWm_uAiyZ4QL0DBY0jgSH6GArMJATRnKvYkPhBYn1-icnItD5YpaoYlziODRbaFJdXvrVlOHb18N-Q8W7eoQkWgH4hK7XNJGzfYZBsuk_iAfjkJ6Z9MCNwE0/s320/rock.jpg" width="278" /></a></div>
<br />
There is another woman that I follow on Instagram - Sohee Fit. She has her own web-site too <a href="http://soheefit.com/">soheefit.com</a>. She gets a lot of her workouts from Bret. She is one smart ANF fit woman. She used to have an eating disorder as well. Check her out. You might learn something - either about working out OR nutrition. She's super likable, and I find all of her stuff to be an easy read.<br />
<br />
<br />Unknownnoreply@blogger.com19tag:blogger.com,1999:blog-8207591456534011631.post-44962824379888512252017-02-19T06:22:00.002-08:002017-02-19T06:22:55.346-08:00Are Equalizers a Good Home Workout Tool? Is Dark Chocolate Good For You? 5 Ways To Fire up Your Workouts! How To Be Happy With YourselfHey everybody!!! How are you all doing?<br />
<br />
I've been buried under snow! UGH. My kids have had 3 snow days all ready, one kiddo has had strep throat twice, the other one once, and now this week they are on February vacation. I'm losing my mind! LOL.<br />
<br />
I'm still managing to fit in my workouts for the most part. Most of my workouts have been at home, and I miss the gym. Getting out my house is GOOD for me!<br />
<br />
I saw Zuzka did a workout with the Equalizers the other day, and I completely agreed with her. I have some that were given to me as a gift and I do not use them either for the same reason she stated - I find them completely unstable. Do any of you use them? I know BR.TV are big believers of them, but I had even mentioned this in the past - I found them to be unsafe. Other than using them to do a few select exercises I wouldn't use them at all. And for the few select exercises (push ups and inverted rows) they are not worth the money - TO ME. Anyone else?<br />
<br />
Many of you also know I am a huuuuuge chocolate lover. Only dark chocolate though - no milk or white chocolate. People at work make fun of me I eat so much of it - and actually many people at work hunt me down for it because they know I always have a stash of it hiding somewhere!<br />
I found a great article about it on T-Nation:<br />
<a href="https://www.t-nation.com/diet-fat-loss/tip-is-dark-chocolate-a-bodybuilding-food?utm_source=facebook&utm_medium=social&utm_campaign=article5438">https://www.t-nation.com/diet-fat-loss/tip-is-dark-chocolate-a-bodybuilding-food?utm_source=facebook&utm_medium=social&utm_campaign=article5438</a><br />
<br />
I'm not a candy bar fan or anything like that - but I do LOVE dark chocolate. I'm addicted!<br />
<br />
<br />
I found another great article on T-Nation (I love this site!) about making your workouts twice as effective. I can't remember if I shared this before, but it is worth mentioning again.<br />
We've talked about being in a rut before as well on this blog, and I think this advice can help:<br />
<br />
<a href="https://www.t-nation.com/training/5-ways-to-fire-up-your-workout?utm_source=facebook&utm_medium=social&utm_campaign=article4963">https://www.t-nation.com/training/5-ways-to-fire-up-your-workout?utm_source=facebook&utm_medium=social&utm_campaign=article4963</a><br />
<br />
It talks about ways to fire up your workouts - which I lot of us can use. I keep thinking of doing CrossFit at my own gym, but half the time the workouts are just ridiculous in my opinion. Just<br />TOO much. I was lucky enough to be a judge in a CrossFit competition last weekend and it was amazing! These man and women were AMAZING athletes. It made me want to participate in CrossFit SO badly, but again - how does one deal with all that volume of work several times a week? I feel like I would fall apart!<br />
<br />
I'm on a new month of Strong by Bret and it is a push-pull month with more volume than normal, so we will see how I do. It will be an easy week though, because I am forced to take a day or two off as I'm taking my kids away to an indoor water park for their school vacation. This means I will have to be in a bathing suit. AHHHH! Good thing I've been sticking to my workouts. Pictures will be taken so I'll be my own worst critic and I'll be able to see how much of a diet I need to go on. LOL.<br />
<br />
It's funny how we as women are SO hard on ourselves - right? I try not to be, but then again I want to be to keep myself in check. I don't want to be one of those people who lets themselves go. I know there is a happy medium in there somewhere. I know what is most important is being happy with yourself. If anyone has the secret to that - please DO TELL. Ha!<br />
<br />
I think this is why I always had issues with Lisa. She always kept telling us to be happy with ourselves when she clearly was not happy with herself. I hope she is now. I never look at anything from BR.TV anymore, I've unsubscribed from their emails, and unfollowed them on FB, so I don't keep up with what they do. I don't follow Zuzka on FB anymore either, but I do on Instagram, so I see her videos from time to time. I DO think Z is happy with herself. I thinks she has found a lifestyle that works for HER. I don't think it is an easy lifestyle or normal one OR one that most people can follow, but I DO think it works for her. AND that is why it makes her famous. Just like other athletes are famous. If they were normal they wouldn't be athletes!<br />
<br />
Just my 2 cents for a Sunday morning! :) XO ~Gina<br />
<br />
<br />Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-8207591456534011631.post-79203394559693075962017-02-02T05:00:00.001-08:002017-02-02T05:00:38.601-08:00A Fat Loss AND a Strength Workout? If any of you are bored and are looking for a new workout that will help you lose fat, but will NOT strip away the muscle, then I think I found something you will really like!<br />
<br />
It is a program by Nick Tumminello, and he was voted the NCSA Personal Trainer of the Year. His program is called The Fat-Loss 4 Workout, it is online and it is FREE.<br />
<span style="color: #333333; font-family: , "arial" , "helvetica" , sans-serif; font-size: 16px;"><br /></span>
<span style="color: #333333; font-family: , "arial" , "helvetica" , sans-serif;"><a href="https://www.t-nation.com/workouts/fat-loss-4-workout-protocol">https://www.t-nation.com/workouts/fat-loss-4-workout-protocol</a></span><br />
<span style="color: #333333; font-family: , "arial" , "helvetica" , sans-serif; font-size: 16px;"><br /></span>
There are lots of descriptions and videos in this article so you won't get lost. It is pretty thorough IMHO for a free workout program.<br />
<br />
I am not following this program right now only because I am more into strength, not into Fat Loss - but not to say down the road closer to April before bikini season I might not give this a go. I find that if I do too much fat loss work it backfires on me and I get hungrier. But that's MY body. Strength also works better for my body.<br />
I did a couple of random cardio workouts this week - jump rope and KB swings and all it did was make me hungrier than normal. UGH. I'll stick to strength and yoga. Sometimes you just gotta know your body. All those crazy HIIT workouts look so much fun, and make you sweat, etc, but like I said, backfire for me. They just make me SUPER hungry and I pig out. What's then the point - right?<br />
<br />
However, this program by Nick combines the best of both worlds, and it looks fun, tough and I like his strength work and there's not a ton of cardio, Take a look and let me know what you think!Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-8207591456534011631.post-55111113912492963982017-01-22T08:48:00.000-08:002017-01-22T08:48:03.286-08:00Where Do You Spend Money on Fitness? I am curious as to where you guys spend the most money on your fitness journey.<br />
<br />
Is it Programs? Clothes? Equipment? Sneakers? Gym memberships?<br />
<br />
Right now I spend $30 a month on the Strong by Bret Program. I do buy equipment here and there, but not too often. I need a new jump rope, but the one I have will do for now.<br />
<br />
I buy sneakers twice a year. Since I am not a runner or a cardio person my sneakers do not get a lot of wear and tear.<br />
<br />
I LOVE to get new workout clothes and go through phases of buying a bunch at once and then not buying any at all. Right now I am into graphic tanks - I love tanks with little sayings on them.<br />
<br />
I am not spending money on ZGym or BR.TV or Beachbody or anything like that. Since I work at a gym, I get my membership for free, or I would spend the money on a gym membership. Like I said in my last post, I alternate from working out at home and working out at the gym. I like to use the sauna at the gym in the colder months too - and that is not something I can duplicate at home!<br />
<br />
I used to spend money on going to yoga classes, but that is something I don't do anymore. I miss it though. I just practice on my own. One day I am sure I will get back into classes. Kids change everything! LOL. You can get a lot of great free classes online as well. I keep seeing ads for the CodyApp, and it is yoga app I am tempted to get. Does anyone use it?<br />
<br />
I am not a fitness gadget junkie at all - no FitBit or heart rate monitors, or watches, or special water bottles, or gym bags, or any accessories or anything like that. I also do not buy fitness magazines either. I used to, but I no longer find them appealing.<br />
<br />
I would love to hear what you guys love to spend your money on when it comes to fitness! If you have any good finds or anything you can't live without, do tell!<br />
<br />
<br />Unknownnoreply@blogger.com10tag:blogger.com,1999:blog-8207591456534011631.post-78008352822390911372017-01-15T15:48:00.001-08:002017-01-15T15:48:19.439-08:00New Year's Workout Motivation? Working out at home or at the gym? I know a lot of folks start working out this time of year, and many people fall off the wagon right away!<br />
I workout all the time because it is like a medicine to me - I'm super cranky without my workout. It's in my blood.<br />
I always have a harder time in the winter though - it is cold and dark and my workouts seem to be just going through the motions. I hate it. My squat and deadlift strength both have gone DOWN not up and it is driving me crazy. But then again at least I am working out. I'm not sitting on my couch.<br />
<br />
I often wonder if the colder weather is why I struggle getting stronger in the winter. It's as if my muscles just can't get warmed up enough.<br />
<br />
I saw Zuzka post a CRAZY workout on her Instagram the other day doing on legged hops onto a chair into pistols, then doing on legged wheels on a wall into half walk overs. I was literally like - whatever. It didn't find it motivating. It looked dangerous and it looked like only gymnasts would be able to do it. I know I am knocking her right now. I will watch another video from her and find it very motivating. I am very hot and cold when it comes to Zuzka.<br />
<br />
I love watching Bret and Ben Bruno on Instagram. Ben did a super hard leg workout the other day and even made a comment about pistol squats stating that they aren't very user friendly, are too hard for a lot of folks and most people cannot do them without significant lumbar flexion. That's definitely me! My legs are so damn long it compromises my spine to do them. It would just take so much practice for me to get there I have to ask myself - is it worth it? I'd rather work on other things.<br />
Ben did single leg squats and skater squats and it looked like a killer. Even his assisted single leg squats looked hard as hell!<br />
<br />
I'm going to be working out from home tomorrow. I actually prefer to workout at the gym these days. I go through phases where I prefer one or the other. What do you guys prefer? I get interrupted a lot from my kids - they have the day off from school tomorrow, and I don't want to pay for a sitter for the whole day, so I'm going into work later. But often times when I workout at the gym I know so many people I get interrupted there too! Hahaha. Either way I do enjoy my workouts. It is ME time.<br />
<br />
The gym obviously has more equipment and more space so I like that I can dabble around in different things. Sometimes at home though I will try things I wouldn't at the gym. And I can workout in my PJ's. :) <br />
<br />
I saw how many of you commented on Tati's workouts. I never really followed her much, so I don't miss her as much as many of you do, but from the sounds of it, she was really great.<br />
I know many of you also followed Rumi who went missing for a while and last I saw she was pregnant.<br />
<br />
I hope you are all enjoying your weekend and staying fit!<br />
<br />
<br />Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-8207591456534011631.post-61011758793632683352017-01-07T15:28:00.001-08:002017-01-07T15:28:39.909-08:00Who do you follow? Who inspires you in the fitness world?Is there anyone on FB or Instagram that any of you follow these days that you find particularly inspiring?<br />
<br />
I actually follow Men's Health on FB and love it. BJ Gaddour - the director - I find super motivating. He has lost a TON of weight himself and has done a total body transformation. He has a to die for body - for men and for women to look at! And his workouts are often FANTASTIC. His attitude is great too..<br />
<br />
GMB Fitness is another one. They are more about mobility, flexibility and gymnastics type stuff, but I always love to see what they've got to say and their videos are also super inspiring. I keep contemplating ordering some of their programs. If only there was enough hours in the day!<br />
<br />
Nutrition WOD is another one for simple and healthy recipes. I am ALL about simple. I still hate to cook though. LOL.<br />
<br />
I keep seeing adds for the Cody App and the DailyOm - 21 Day Yoga Shred. I am curious about both, so if anyone out there has done either, let me know.<br />
<br />
I still follow Ben Bruno, Bret Contreras and Kellie Davis all on Instragram. All full of great fitness info. As well as Sohee Fit. I recommend checking her out if you haven't already.<br />
<br />
Unknownnoreply@blogger.com13tag:blogger.com,1999:blog-8207591456534011631.post-48698930331289494092017-01-02T04:51:00.000-08:002017-01-02T04:51:54.892-08:00Happy New Year!HNY everyone! Do you have New Years Resolutions? Mine is to start blogging on here again! I have been so overwhelmed with life I haven't made time to get on here and blog, so I need to make time to do that again!<br />
I hope the New Year finds all of you well. :)<br />
<br />
What have you all been doing for workouts? I am still following the Strong by Bret program. I am still doing some yoga as well. I am still doing as little cardio as possible. I read somewhere once that if you cannot keep your appetite in check then you need to back off your workouts. This definitely rings true for me. Less is more. If I work harder with weights and keep my workouts to about 45-60 minutes, and do less cardio/HIIT it works MUCH better for MY body.<br />
<br />
I also have a tendency to want to dabble in everything. You can't get good at everything! So I have to focus on a few things. I am focusing on deadlifts right now - I had backed off, and one arm push-ups. I am trying to get to 10 on my knees on each side before progressing. They were bothering my lower back do we will see how it goes. I am getting better at handstands too. But I can't also focus on pistols, handstands pushups, Turkish get ups, heavy squats, bench presses, yoga moves, etc. etc. Do any of you do this too? I actually LIKE exercise so I like to do TOO much. Backing off has worked wonders for me lately.<br />
<br />
I'd love to hear if any of you have found anything that is working for you!<br />
<br />
I haven't been paying too much attention to Zuzka. I did notice that she is re-doing her Upper body Inferno workouts. I find her inspirational, but at times I just find that she makes me feel bad about myself. Things come much easier to her than most and I find that SO damn frustrating! So I just don't always watch her. This is not a DIG against her. It's just HOW I FEEL.<br />
I haven't even looked at BR.TV AT ALL.<br />
<br />
Here are some articles for you all to read that you might find interesting and might help start your New Year off right by Nia Shanks.<br />
<br />
<a href="http://www.niashanks.com/beautiful-badass-strength-training-tips-principles/">http://www.niashanks.com/beautiful-badass-strength-training-tips-principles/</a><br />
<br />
<a href="http://www.niashanks.com/stop-telling-women-embrace-flaws/">http://www.niashanks.com/stop-telling-women-embrace-flaws/</a><br />
<br />
Do anyone of you follow Ben Bruno on Instagram? You should!!!! So inspirational! His workouts, his quotes, and he is damn funny. You can follow Bret on Instagram too and see the workouts he does with the ladies he trains, and get an idea of what he does as part of his Strong by Bret program.<br />
Another one to check out is Fit Thrive/Kellie Davis. She posts a free workout every week and does a lot of core and booty work.<br />
<br />
Well, that's it for now.<br />
<br />
Happy New Year! XOXOXO<br />
<br />
<br />Unknownnoreply@blogger.com11tag:blogger.com,1999:blog-8207591456534011631.post-67347174624036291642016-12-05T04:44:00.000-08:002016-12-05T04:44:11.552-08:00Zuzka's New Clothing Line, Some Crazy Workouts, And CrossFit KumbaHEY everyone! Sorry I have been MIA. Just a super busy time of year, and I am also super busy with my new job!<br />
<br />
Have you all seen Zuzka's new clothing line? I am curious - have any of you purchased any of it? Or do any of you plan to? I'm not planning on buying myself anything these days! Just had one kiddo's bday, now it's Christmas, and I have my other kiddo's bday right after Christmas. UGH. I just need a new pair of sneakers.<br />
<br />
I have not seen anything super inspiring these days when it comes to workouts. I follow Jillian Michaels on Instagram and she always has a challenge move of the week that is pretty damn cool. Last week she has a pistol squat into a pull-up. That is one crazy move I'd like to try!<br />
<br />
I follow Jacqui Beyer on Instagram too and she is always posting her crazy little workouts up there. She did one the other day with a weighted back back on and did step ups for an HOUR. I would not be able to walk for DAYS!<br />
<br />
Anyways, at the gym I work at, they have a separate CrossFit gym inside of it, and they do CRAZY workouts every damn day. Thought some of you might want to take a look and see what they do. A couple of the CrossFit coaches are damn good looking too so that always helps. Ha ha ha. They have one female coach who is so super strong it is CRAZY. I think she is stronger than most men I know.<br />
<br />
Here is a link to their WOD's if you want to check it out:<br />
<br />
<a href="http://crossfitkumba.com/crossfit-kumba-wods/">http://crossfitkumba.com/crossfit-kumba-wods/</a><br />
<br />
And I'd love to hear from some of you as to what you all have been doing for your workouts these days.<br />
<br />
Mine have been strict weight training and yoga. NO cardio. It helps me keep my hunger in check. Less is more sometimes. :)<br />
<br />
<br />
<br />
<br />Unknownnoreply@blogger.com8tag:blogger.com,1999:blog-8207591456534011631.post-58164350666218452262016-11-12T04:43:00.000-08:002016-11-12T04:43:31.854-08:00Train That Booty! Sorry guys - with Halloween, the Election here in the US and my new job, I have not had much time to post. <br />
<br />
I have barely looked at <strong>Zuzka's</strong> site AT ALL. I did just see a new peanut butter cup recipe that she posted that looks yummy, but God that woman uses Almond Flour in EVERYTHING. She uses too much nuts and dairy in her recipes for my liking. I know, I know - look at her body. Who cares if she uses all that dairy and nuts? It just doesn't agree with me. I can have some, but not that much! <br />
I was just looking through her FB page and she's got some fun looking exercises going on with her pull-up bar, sliders and the stability ball. She does know how to keep it interesting! <br />
<br />
I had a reader post a comment (thanks Denise) on my FB page that I should check out BR.TV's Instagram, so I did, as well as their FB page, and I did not even recognize Lisa in a couple of the videos. She looks so different. I have not been on any of their sites in eons. I think Lisa still does free live workouts on FB, but then you pay for everything else they do? I don't even know anymore. <br />
<br />
Another reader mentioned to me (thanks Tracey) to check out <strong>Alexia Clark's YouTube page</strong>. She has some awesome workouts. I wouldn't be able to walk for DAYS after some of those routines! LOL. But some of you might really love her stuff. You definitely need access to a gym for most of her workouts. <br />
<br />
Jacqui Beyer has been doing some photo shoots with Taylor Oakes who both used to do videos for BR.TV and their work is amazing. You can check them both out on Instagram as well as FB. Jacqui has some short videos of workouts as well. <br />
<br />
OK, on to the BOOTY work. Bret - one of my favs as you all well know - has a couple of interesting articles out. Do any of you use the Smith Machine at the gym? <br />
<br />
Here is an article on how to use it to most effectively train your glutes:<br />
<a href="https://bretcontreras.com/training-glutes-on-the-smith-machine/">https://bretcontreras.com/training-glutes-on-the-smith-machine/</a><br />
<br />
Bret also has an awesome article on the evolution of the hip thrust (the best booty exercise that there is!):<br />
<a href="https://bretcontreras.com/evolution-of-the-hip-thrust-10-year-anniversary/">https://bretcontreras.com/evolution-of-the-hip-thrust-10-year-anniversary/</a><br />
<br />
Also, another great read from Ben Bruno - another one of my favs - on landmine exercises for an overall killer leg workout:<br />
<a href="https://bretcontreras.com/evolution-of-the-hip-thrust-10-year-anniversary/">https://bretcontreras.com/evolution-of-the-hip-thrust-10-year-anniversary/</a><br />
<br />
Have a great weekend everybody! <br />
Unknownnoreply@blogger.com15tag:blogger.com,1999:blog-8207591456534011631.post-8865094386320254542016-10-30T04:58:00.000-07:002016-10-30T04:58:08.494-07:00Some Interesting Workouts From Zuzka, New Strategies For Fat Loss, And NEW Workout Routines That JUST Might Get Me Out of My Rut! Zuzka has been posting some interesting workouts on her FB page lately. They always makes me want to try them. I typically like a lot of the core stuff she does. She wore these great leggings the other day and she got SO many comments on them, but she never responded. Someone else did - bombshell leggings. I looked them up - $82! UGH.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihETm1C4qAQ1kdH_4h9e_0tTtu7SiiTyRXn_ANi3cjioQ6_SfSV_ML8C-WiQamnQyFUaCOGRSmbPpDQHYc0x651gymQzSRtoWDhNYKv54Wf955aFzWmQcTkYDDi-LfFvVZK5AdOBJEIbg/s1600/zuzka.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihETm1C4qAQ1kdH_4h9e_0tTtu7SiiTyRXn_ANi3cjioQ6_SfSV_ML8C-WiQamnQyFUaCOGRSmbPpDQHYc0x651gymQzSRtoWDhNYKv54Wf955aFzWmQcTkYDDi-LfFvVZK5AdOBJEIbg/s400/zuzka.bmp" width="400" /></a></div>
Z must have really, really short legs. She can wear these leggings around her heels. According to bombshell's web-site these have a 27" inseam! I have yoga pants with 27" inseam and they are a couple of inches above my ankles. Maybe these are super stretchy.<br />
<br />
It looks like Z will have some new powerband workouts coming our way. I haven't really been into her workouts lately though. I DID read something lately though that looks SO up my alley by Chad Waterbury. I've really enjoyed workouts from this guy in the past. This series of workouts only requires a Kettlebell and a pull-up bar. You can do these workouts in 10 minutes a day 2 or 3 times a day or once a day in 40 minutes. I like that idea. I love the exercises - heavy swings, squats, lunges, pull-ups, one arm push-ups! No fluff.<br />
<br />
<a href="https://www.t-nation.com/training/more-muscle-in-10-minutes-a-day">https://www.t-nation.com/training/more-muscle-in-10-minutes-a-day</a><br />
<br />
I also an article on new strategies for fat loss that some of you might find informative:<br />
<br />
<a href="https://biotest.t-nation.com/articles/5-new-strategies-for-fat-loss?utm_source=facebook&utm_medium=social&utm_campaign=article">https://biotest.t-nation.com/articles/5-new-strategies-for-fat-loss?utm_source=facebook&utm_medium=social&utm_campaign=article</a><br />
<br />
Halloween is tomorrow. I went out last night with some friends and had a blast. Devil in a blue dress (like the Elvis song).<br />
<br />
<br />Unknownnoreply@blogger.com10tag:blogger.com,1999:blog-8207591456534011631.post-37957844157391299592016-10-22T04:38:00.001-07:002016-10-22T04:38:06.282-07:00Zuzka's Latest 5 Minute Workout #96Is SO hard! At least for me! Did anyone else try it? I had to pause the video at the beginning to get through the one leg lunges and one leg push-ups because I kept losing my balance. I kept laughing at myself too which wasn't helping any matters either, LOL. Zuzka made it look so easy of course. In my own defense I DO have a balance disorder, so I should do workouts like this more often.<br />
I have probably mentioned this before, but I've had surgery to correct my balance and it will never be the same - one of the reasons I started yoga years ago. I should do workouts like this much more often. I was like a fish out of water! But I LOVED it. I will do it again!<br />
<br />
I have not been paying much attention to anything Zuzka has been doing these days or anyone else for that matter. I have kinda just been doing my own thing. I NEED to get back on a program. I start my new job on Monday and after I get my schedule in place it will be much easier for me to start getting back into the swing of things.<br />
<br />
Today I am going to play around with deadlifts, pull-ups, pistols and my Kettlebell.<br />
<br />
Happy Saturday everyone!Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-8207591456534011631.post-7630580193086525192016-10-18T04:36:00.000-07:002016-10-18T04:36:31.222-07:00More on Fitness Trends - A Women's Perspective, Push-Up Progressions - From 2 Arms to One! The last post I did on the worst fitness trends was all from MALE counterparts in the industry. Well one female trainer got pretty ticked off by it and got opinions from some of the top females in the industry, and well, here is their input:<br />
<br />
<a href="http://www.meghancallawayfitness.com/my-blog/the-female-perspective-on-fitness-trends-that-are-downright-ineffective-insulting-and-dangerous">http://www.meghancallawayfitness.com/my-blog/the-female-perspective-on-fitness-trends-that-are-downright-ineffective-insulting-and-dangerous</a><br />
<br />
Another interesting read!<br />
<br />
I actually like a lot of stuff from Meghan Callaway, but I often don't post much from her because she can be quite political. It doesn't surprise me that she was offended that the original worst fitness trends list was from all men. I just don't think politics belongs on a fitness site, but it's her site and she can do whatever she wants. I'd rather go to a political site for politics though. She often wears tanks making a political statement too. I want to learn fitness tips from her and I want my workouts to be fun. I don't really need to know where she stands on gay rights etc, and what political candidate she hates and why. But that's me. Regardless she is extremely knowledgeable and one STRONG woman. I will continue to be able to learn fitness tips from her.<br />
<br />
Here is another extremely knowledgeable and strong woman, Coach Karen Smith. I'll tell you, many men could learn from these women and I bet they are stronger than most!<br />
I LOVED this article and video clips on push-ups. Whether or not you are trying to get more efficient at regular push-ups or progress to one arm, these are great tips with visuals. She recommends elevated push-ups over ones on the knees to make you stronger. Take a look:<br />
<br />
<a href="https://www.girlsgonestrong.com/blog/strength-training/women-can-nail-one-arm-push-ups/">https://www.girlsgonestrong.com/blog/strength-training/women-can-nail-one-arm-push-ups/</a><br />
<br />
<br />
<br />
<br />Unknownnoreply@blogger.com9tag:blogger.com,1999:blog-8207591456534011631.post-16097454813908868372016-10-14T13:23:00.001-07:002016-10-14T13:23:55.039-07:00What's Up With Fitness Trends Lately? How many of you are into the latest fitness trends?<br />
<br />
I found this article SO DAMN interesting!<a href="https://www.t-nation.com/training/the-absolute-worst-fitness-trend"> https://www.t-nation.com/training/the-absolute-worst-fitness-trend</a><br />
It's about the worst fitness trends - in the opinion from various trainers (some of the top trainers in the industry).<br />
It's funny, reading through this article, these trainers would NOT be proponents of Zuzka, BR.TV, Tracy Anderson or probably even Jillian Michaels for that matter.<br />
Take a look and let me know what you think.<br />
Bret's opinion is in there too - and very interesting indeed!<br />
<br />
It's funny - I'm NOT typically into random workouts. I think you need a program to get better, stronger, faster, etc - to make progress. But lately, I'm like EFF IT. I feel like being random. My mind and body feels like playing around. It won't last forever, but for right not I kinda like it.Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-8207591456534011631.post-48697158838313641372016-10-09T08:04:00.002-07:002016-10-09T08:04:32.751-07:00Banded Pistol Squats, Struggling to Build a Fit And Healthy Body I tried banded pistol squats this way the other day at my gym, and I really liked it:<br />
<br />
Check it out. : <a href="https://www.youtube.com/watch?v=5sTn1HTkZ8E">https://www.youtube.com/watch?v=5sTn1HTkZ8E</a><br />
<br />
I have an Equalizer at home that I NEVER use. I got it as a gift, and I find it really unstable and unsafe. I used it to do banded pistols yesterday morning, and it worked great. Finally, a use for them!<br />
<br />
Here is an article from another blogger Nia Shanks. I love her stuff. This is a great read!<br />
<a href="http://www.niashanks.com/struggling-build-fit-and-healthy-body/">http://www.niashanks.com/struggling-build-fit-and-healthy-body/</a> She is all about adapting to your schedule and environment at the time, because lets face it, sh*t happens! You have to unexpectedly work late, your alarm doesn't go off, your get sick, your kiddo gets sick, you get stuck in traffic, etc, etc, etc.<br />
<br />
I had all intentions of getting up early this morning, but both of my kids were up in the middle of the night. I slept like crap. I get migraines when I don't sleep, so I slept in. I had to do a quickie workout instead of what I wanted to do, but it was better than nothing.<br />
<br />
My shoulder is acting up again too - Grrrrrrr, so I have to take it easy with certain exercises. Makes me crazy. But some exercise is always better than none.<br />
<br />
I start a new job in 2 weeks too, so I am all over the place. I will HAVE to get up super early 3x a week to get workout in or I won't be able to get one in at all, so we will see how that goes. I usually take a Sat or Sun off, but I might switch it to a weekday instead. All in due time. I just have to see how it everything goes.<br />
<br />
I went to the grocery store yesterday as well, so I am trying the new diet I did in my last post:<br />
<a href="http://aplaceforworkoutaddicts.blogspot.com/2016/10/the-simple-diet-for-fat-loss-and-more.html">http://aplaceforworkoutaddicts.blogspot.com/2016/10/the-simple-diet-for-fat-loss-and-more.html</a><br />
<br />
I'm a snacker, so this ought to be interesting for me. I'm not looking to lose weight, just change body composition. I did GREAT last spring before the summer time came around, but now that the winter is coming I'm up to some of my old habits because it is bulky sweater and long pants time. Not good. If I can find something I can do year round that would be better! I like this diet because it is NOT low carb. I do NOT do well on low carb. LOTS of people do <i>far </i>better on low carb, but I am not one of them. I definitely struggle getting in enough protein so I hope this diet will help as well. I will keep you guys posted how I do next week.<br />
<br />
<br />
<br />
<br />Unknownnoreply@blogger.com6tag:blogger.com,1999:blog-8207591456534011631.post-80398570501024707542016-10-06T11:27:00.001-07:002016-10-06T11:27:48.442-07:00The Simple Diet - For Fat Loss and MoreI came across another great article that I wanted to share! This time it is about some pretty sound diet advice. Take a look:<br />
<br />
<a href="https://www.t-nation.com/diet-fat-loss/simple-diet">https://www.t-nation.com/diet-fat-loss/simple-diet</a><br />
<br />
I wonder if I could follow it. My down fall is bread and chocolate. I'm not much of a chips, fast food or wine person, so I do have that in my favor. I might give this 'diet' a go this week after I do my grocery shopping. Think the 85% chocolate could be counted as one of the healthy fats?! :) <br />
<br />
I do like that it includes CARBS and fruit. I'll give it a try for a week. <br />
<br />
Anyone else? It is pretty damn simple - right?Unknownnoreply@blogger.com5tag:blogger.com,1999:blog-8207591456534011631.post-27641517977526623422016-10-04T04:23:00.001-07:002016-10-04T04:23:41.612-07:00Strength Training For Fat Loss And Workout Advice For WomenI came across a couple of excellent articles over the weekend that I thought I would share.<br />
<br />
This first one is about strength training specifically for FAT LOSS. Give it a read. Many of you should probably switch to this kind of training as opposed to just cardio! This is for woemn written BY women. I like it!<br />
<br />
<a href="https://www.girlsgonestrong.com/blog/fat-loss/strength-training-for-fat-loss/">https://www.girlsgonestrong.com/blog/fat-loss/strength-training-for-fat-loss/</a><br />
<br />
Here is another one on adive for women who lift. There is a section in it written by Bret Contreras - my FAVE!<br />
<br />
<a href="https://www.t-nation.com/training/the-best-advice-for-women-who-lift">https://www.t-nation.com/training/the-best-advice-for-women-who-lift</a><br />
<br />
I'd love to know your thoughts.<br />
<br />
<br />
<br />
<br />
<br />Unknownnoreply@blogger.com0