I did weight lifting tonight. The gym was full of guys, so it only motivated me more to not be a pansy. By the end my arms and legs were shaking! And I also got hit on by a pretty attractive guy...
The fitness regime is working!!!
Tuesday, January 17, 2012
I Have Been Keeping Up With My Fitness... Just Not My Blog
So I have had a pretty crazy weekend but I have kept of with my fitness. Friday morning I did a 30 minute toning workout, and Saturday I made it to my friends gym for some running on the treadmill. Unfortunately, I pulled something while enjoying my boyfriend. So I took Sunday, and Monday to recoup. But it's back to the gym today!!!!
Yesterday marked my 1 month marker!!! I have stuck with my fitness regime for a whole month. So proud. Even more motivated to get to that 3 month goal. And these will be my reward for all my hard work:
Yesterday marked my 1 month marker!!! I have stuck with my fitness regime for a whole month. So proud. Even more motivated to get to that 3 month goal. And these will be my reward for all my hard work:
Thursday, January 12, 2012
Weight Lifting Muscle Isolation Tips
Many years ago when I was in Varsity cheer we had to take a "cheer class" and it was actually for credit. It seemed like a hodgepodge class but turned out to be one of the best ones I've ever taken. We had nutritionists, trainers, aerobics instructors, and college athletes come and talk to us about healthy living, training etc.
Now, I'm completely surprised by how many girls don't know how to properly lift weights. Sure, the instructions on the machines tell you how to work it, but it doesn't tell you how to avoid that masculine football player neck! Here are some amazing tips I learned from that class that help isolate the right muscles, and keep your body sexy and feminine!
Muscle Isolations for General Exercises
Pinch the Pencil!
Imagine a pencil is placed on your spine and you have to hold it in place. To do this, you have to "squeeze" it with your shoulder blades. Your shoulders should be down and back, your chest out, and your head up!
Pinch the Penny!!
Want an ass like this one? Of course you do! And you can get it by simply "Pinching the Penny." Cheerleaders are familiar with this saying, they yell it often while stunting. The idea is, you have an invisible penny in between your (pardon my french) butt cheeks. The goal is to keep the penny in between your butt cheeks without falling out. To achieve this you simply squeeze. Do this while doing EVERYTHING!!! Walking, running, squats, dips, EVERYTHING, pinch those cheeks! You'll have a bikini ready ass in no time.
More Specialized Muscle Isolation Tips
Lateral Pull Downs
Place your hands on the bar right at the curve. I find that it helps to lift my pinkys to keep the right muscles isolated. Lean back a little. Keep your chest out, Pinch the pencil, and bring the bar to your chest. Do not bring it all the way back so that the weight hits the ground- this will cheat your workout! Keep your muscles working the entire time!
Lying Hamstring Curls
This exercise absolutely kills me! But the results are amazing. While doing this one, press your hips into the bench, have the bar right between the heel and the start of your calves. Squeeze your glutes so hard that if someone were to come by and poke your butt, it would be as hard as a rock. Lift your legs up to make a 90 degree bend, while doing this, make sure you butt and pelvis is glued to the bench and still as hard as a rock. If you have a workout partner, ask them to poke you. My coach used to do this to us and it really helped to keep the muscles isolated!
-Don't have a machine? Use a stability ball instead!
Sitting Hamstring Curls
Alternate your workouts- if you did lying hamstring curls Monday, do sitting hamstring curls on Tuesday!
The principle is the same, grab the handle bars to keep yourself glued to the bench, pinch that penny and keep your glutes as hard as a rock! Extend your legs and pause! The pause is important if you want to get the most out of your exercise. Take it back down, slow and controlled, but not all the way. Don't let your muscles relax until you are finished with your rep!
Now, I'm completely surprised by how many girls don't know how to properly lift weights. Sure, the instructions on the machines tell you how to work it, but it doesn't tell you how to avoid that masculine football player neck! Here are some amazing tips I learned from that class that help isolate the right muscles, and keep your body sexy and feminine!
Muscle Isolations for General Exercises
Pinch the Pencil!
Imagine a pencil is placed on your spine and you have to hold it in place. To do this, you have to "squeeze" it with your shoulder blades. Your shoulders should be down and back, your chest out, and your head up!
Want an ass like this one? Of course you do! And you can get it by simply "Pinching the Penny." Cheerleaders are familiar with this saying, they yell it often while stunting. The idea is, you have an invisible penny in between your (pardon my french) butt cheeks. The goal is to keep the penny in between your butt cheeks without falling out. To achieve this you simply squeeze. Do this while doing EVERYTHING!!! Walking, running, squats, dips, EVERYTHING, pinch those cheeks! You'll have a bikini ready ass in no time.
More Specialized Muscle Isolation Tips
Place your hands on the bar right at the curve. I find that it helps to lift my pinkys to keep the right muscles isolated. Lean back a little. Keep your chest out, Pinch the pencil, and bring the bar to your chest. Do not bring it all the way back so that the weight hits the ground- this will cheat your workout! Keep your muscles working the entire time!
Lying Hamstring Curls
This exercise absolutely kills me! But the results are amazing. While doing this one, press your hips into the bench, have the bar right between the heel and the start of your calves. Squeeze your glutes so hard that if someone were to come by and poke your butt, it would be as hard as a rock. Lift your legs up to make a 90 degree bend, while doing this, make sure you butt and pelvis is glued to the bench and still as hard as a rock. If you have a workout partner, ask them to poke you. My coach used to do this to us and it really helped to keep the muscles isolated!
-Don't have a machine? Use a stability ball instead!
Sitting Hamstring Curls
Alternate your workouts- if you did lying hamstring curls Monday, do sitting hamstring curls on Tuesday!
The principle is the same, grab the handle bars to keep yourself glued to the bench, pinch that penny and keep your glutes as hard as a rock! Extend your legs and pause! The pause is important if you want to get the most out of your exercise. Take it back down, slow and controlled, but not all the way. Don't let your muscles relax until you are finished with your rep!
Tuesday, January 10, 2012
Supplements
I'm looking into taking natural supplements. I already take fish oil, vitamin C and B12 everyday. But I keep hearing about whey protein and greens. If anyone can tell me more I would greatly appreciate it!
Monday, January 9, 2012
Temptation Resisted!!
For the first time since I've started my fitness regime, I was severely tempted to be lazy today. Work drug on forever and I was so exhausted this morning since I spent the entire day yesterday cleaning, organizing and rearranging all the furniture in my apartment! By the time I got home and ate dinner I didn't feel like doing anything. I wanted more than nothing to go to sleep. As I started to get ready for bed my guilty conscience kicked in and reminded me of how satisfied I will feel in the morning if I worked out. Then all my motivational pins on Pinterest started popping into my head, reminding me of what I want more than anything- more than sleep!
I drug my lazy butt to the gym and went further than ever before! 4 miles in 30 minutes. I know that might not be impressive to all you runners out there, but that's like winning an award to me. I am NOT a runner. I never have been. Not even when I was in the best shape of my life and exercising every day. I could never keep up with the other girls when it came to running. It just goes to show you that you can always impress yourself and your body can do more than you think it can!
I drug my lazy butt to the gym and went further than ever before! 4 miles in 30 minutes. I know that might not be impressive to all you runners out there, but that's like winning an award to me. I am NOT a runner. I never have been. Not even when I was in the best shape of my life and exercising every day. I could never keep up with the other girls when it came to running. It just goes to show you that you can always impress yourself and your body can do more than you think it can!
Friday, January 6, 2012
First Post!!!
I’m new to the blogging world. After stumbling upon several blogs through Pinterest fitness boards I found myself inspired to create one of my own. I have made a huge change in my life- to no longer be content with laziness, no longer letting myself get away with benging, to stay off the couch and stay active. I am no longer wishing for that dream beach body, I’m making it happen! I don’t expect results now, it will take time and dedication. But I’m in for the long haul!
So far for the last three weeks I’ve been staying active 6 days of the week. I do various exercises from straight up running my frustrations (boys, boys, and more boys) out on the treadmill to Zumba and weight lifting.
I am 24 years old. A former cheerleader of 9 years which has helped me a lot with the weight training room> look out meatheads that bench press is MINE!!! I am not doing this for a guy. Who are we kidding? Guys will take anything! I believe Julia Roberts put it best in Eat Pray Love, “Let me ask you a question? In all the years you’ve undressed infront of a gentleman has he asked you to leave? Has he ever walked out and left? No… Because he doesnt care, he’s in the room with a naked girl. He’s won the lottery.” This is all my desire to become healthier. Five years ago I was very athletic, very fit and very healthy and I felt great! I rarely had a bad day! And shopping was ALWAYS fun. Things have changed over the years- mainly my habits. But no more. It’s hit the road jack! Literally!
Day 1 of my new fitness regime: 3 miles on the treadmill with 1/2 mile cool down. 20 minutes toning- squats, goalies, pushups off my yoga ball, bench press and other various arm weight exercises.
So far for the last three weeks I’ve been staying active 6 days of the week. I do various exercises from straight up running my frustrations (boys, boys, and more boys) out on the treadmill to Zumba and weight lifting.
I am 24 years old. A former cheerleader of 9 years which has helped me a lot with the weight training room> look out meatheads that bench press is MINE!!! I am not doing this for a guy. Who are we kidding? Guys will take anything! I believe Julia Roberts put it best in Eat Pray Love, “Let me ask you a question? In all the years you’ve undressed infront of a gentleman has he asked you to leave? Has he ever walked out and left? No… Because he doesnt care, he’s in the room with a naked girl. He’s won the lottery.” This is all my desire to become healthier. Five years ago I was very athletic, very fit and very healthy and I felt great! I rarely had a bad day! And shopping was ALWAYS fun. Things have changed over the years- mainly my habits. But no more. It’s hit the road jack! Literally!
Day 1 of my new fitness regime: 3 miles on the treadmill with 1/2 mile cool down. 20 minutes toning- squats, goalies, pushups off my yoga ball, bench press and other various arm weight exercises.
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