Counter Balance for Better Squat Technique

Hi yall! All my hurricane Sandy people stay indoors && safe.

Squats are so important to have in a workout. By doing squats you strengthen your glutes, hamstring and quads, also, you’re developing  && strengthen your core.  I am a huge fan of squats and the many variations.  The problem I find with people doing squats is the form.   — not keeping the chest up and open — knees coming over the toes — not relaxing (basically any part of the body)  The sitting down aspect is the most important and the most incorrectly done.

A great way to fix form is to have a counterbalance. Why have a counter balance? It shifts the load to reduce pressure in the wrong spots. It helps improves form giving you a better and possibly deeper squat.  You need to counter balance the action of your hip dropping.

I used  3 pound dumb bells and also a 12 pound med ball as my balance.  You start with the weight by your sides – relaxed. Then when you go down into your squat, bring the weight up it should help you sit back into the squat.

Personally: When it comes to sinking my hips down and having proper form in regards to the knees and feet, I’m great, but when it comes to keeping my chest open and elevated, I need work. It was pointed out to me by a friend  who watched a youtube video of mines, ever since then I’ve been making an effort to improve that area to make a better squat.

with med ball

with 3lb dumb bells

I hope this helps someone! Please have good squat technique getting injured while exercising is never ever fun!  Squats are a GREAT lower body exercise do not neglect your lower body and ladies It REALLY gives us a natural butt lift and beautifully sculpted legs!

Get There.

Exercising with Resistance Bands

I’ve grown, very quickly, to love resistance bands. I’ve incorporated them with my clients and for my own routines. At first I rarely used them even though I had them, but I now realize the value of them. I’m just going to explain a few reasons why I recommend purchasing one.

• You can set up a resistance band anywhere. Hook it in between your closet hinges, go outside and use a fence, step on it anywhere and get some resistance.
• Little explanation on how to use them. You chose the resistance because you are in control of the resistance! Yes you can control machine & free weights, but this is a fool proof way to keep you safe. Up the ante if you want, lessen the ante if you want. Move closer to get less resistance and step farther way to get more. As long as your technique is good there is little else to worry about. (maybe in the beginning you may fumble with how to use them, but you’ll catch on quick. I promise!!)
• They could be expensive, but I’ve seen resistance bands that are around $12.  You could go to a superstore like Targert or a sporting goods store and find one.
• You work out every muscle. Honestly! You can get a full session in using this band for everything: Upper body muscles, Lower body muscles and even your abs && core.
• Good for college students (although most colleges have their on recreation center for your use for free) GREAT for parents-mothers & fathers alike. Great if you are short on time, but you want to have a moderate-vigorous workout. Awesome for athletes and non-athletes. Great for workers who are often traveling. They are easy to pack & carry. Overall they are just great & I suggest buying one and using it! haha. don’t let let collect dust!

People sleep on resistance bands because they’re not dumb bells and that visible weight, but because you are using your own weight, you are adding variety to your workout therefore confusing your muscles so you won’t hit your plateau and for any fitness level they can easily be used. Great way to add 10 minutes of exercise into your life. Start at 10 minutes & who knows you might get to an hour!! Hey I’m just saying!!

I am thinking about making a (video) workout routine using resistance bands. I’m not sure yet, if you really would like to see one please let me know I’d definitely do one then.

It was fun. outside. except for those mosquitoes. but still good & quick

Get There.
✗♥O

The Video Has Arrived

 

More to come…stay tuned.

Get There.
✗♥O

The Tenth Muse Track HIIT Workout

Warm up:

• jog 2 or 3 times around track. Jog curves.  Alternate between high skips && side shuffles on the straights.
• Arm swings 8-15 times
• Walking lunges  10 each leg
• Hip Rolls -10 each direction
• Lateral lunges- 8
• Static stretches- hold for at least 15 secs

Workout!

• 15 secs sprint/ 45 secs walk(rest period)  —- three times
• 15 secs sprint/ 30 secs walk rest period  —- two times
• Split Squat Jumps. 8 per leg  REST for a 60-90 secs and repeat jumps

• 30 secs sprints/ 70 secs rest——3 times
• 180 degree squat jumps 8-12 times <—that’s one set. Do 2 sets.

• 45 sec sprint/ 90 sec rest

 Cool down

• jog around track
• stretch

This is an ascending workout meaning I went from the lowest time interval to the highest…started with 15 second sprints && end with 45 secs. You could go in the opposite way making this a descending workout: starting with 45 seconds and ending with your 15 second sprints.

This is about a 20 minute workout not including the warmup & cool down.

When I say sprint, I mean you are the fastest human alive. You are  Allyson Felix, Carmelita Jeter && Usain Bolt. You are an Olympian. Okay? Good.

I’ll make another one && share this week. If you do it please tell me how you’re feeling about it!

Get There.
✗♥O

Saturday’s Suggestion: Add Calisthenics

I never realized how important calisthenics were. I never realized how often I incorporate them into my fitness routines for myself and my clients. I never realized how often I suggest to do calisthenics. Well that’s because I never knew the definition of calisthenics.

Calisthenics- Exercises usually done without equipment, often simple yet rhythmical used to increase body strength and flexibility. Body weight is the “resistance”

Let me throw out some of these calisthenic exercises:

• Lunges (my fav ♥)
• Dips (I am not a fan)
• Sit ups/ Push Ups/ Chin Ups/Pull Ups
• Squats ( my fav toooo ♥)
• Mountain Climbers ( these are awesome)
• Jumping Jacks

Just to name a few.

These exercises can be done ANYWHERE! In your bedroom, living room, out in a park, at a gym etc. Many people avoid going the gym for various reasons, others would rather workout at home  which is completely understandable! I love to workout at home so let me give you a suggestion of a quick workout:  8-15 reps of the dips/squats/lunges (per leg) /pushups. For the jumping jacks…DO THESE FIRST: 35-50. For the sit-ups- try to get 20. Mountain Climbers-15 each leg  If you can do the chin or pull-ups do as many as you can!!!

That’s one set: do 2-3 sets.

Yes you can use weight to challenge yourself and bump up the intensity.Also,adjust the reps, if you’re an amateur athlete and can do more, do more. If you know you aren’t capable of doing 20 sit-ups..aim for 7-10.

BUT I’m really serious…this post is over. So just turn some music on and do this workout right now!!! There is absolutely no reason you have to NOT do it!

Anybody else a fan of calisthenics? Talk to me!

GET THERE!

✗♥O

 

Tuck your feet under your couch and go.

 

Bernard Lagat vs Patrick Willis

Or I could  say: Floyd Mayweather Vs Lance Armstrong.  But I’m technically talking about Muscle Strength/Power vs  Muscle Endurance. I’m just using these athletes because they are professional and visually their body types demonstrate the difference in their training regimen.

To be put simply, you train for muscle strength if you want to get stronger or if you want to be able to lift heavier. How much can you lift?  It is the force you can lift against a load.  On the contrary, POWER has to do more with speed, so you’re exerting force over a short time.  Do yall understand? Power, unlike strength, has a velocity, or time component. Therefore, power exercises are done quickly and you’re still using the maximum force. For these exercises you use more weight and few reps.

On the other hand when training for muscular endurance you’re training to get more stamina and you’ll be able to do whatever activity/exercise without getting tired so quickly. Lower weight, but longer reps.