Mother's Day Tribute

Happy Mother's Day to All!

Mother's Day is interesting. It's an entire day set aside to show appreciation to all the mother's out there. That is really great but wouldn't it be more realistic and better if you were to treat every day like mother's day? Think about it. The only reason any of us exist is because of our mothers. I can't speak for anyone else but my mom is nothing short of amazing. There are not enough words in any language to begin to describe how influential, helpful and awesome my mom is. So how do I go about trying to show my appreciation, respect, gratitude and love for my mom in just a single day?! 

My mom is the epitome of what a mother should be. She is a strong, powerful woman who stops at nothing to achieve what she wants or what she feels is best for her family. Growing up my mom was always super independent, kicking ass and taking names at work. She would show up early, fix problems other incompetent people had made and then do her work plus stay late to ensure everything was running smoothly. On top of all of that she would make sure we were picked up from school and taken care of. The older I got, the more I realized how much my mom really did for all of us. It's one thing to do the perceived 'normal' motherly things like getting the kids ready for school, making meals, helping with homework etc. My mom was always there to ensure we not only were we taken care of but we were becoming well rounded individuals. My mom was always striving to make sure we were better; intellectually, spiritually, mentally etc. The unyielding passion my mom has for us is unmatched by any. 
My mom is a woman who re-defines what it means to go above and beyond. 
My mom is the kind of person who wakes up several hours earlier than I do on the morning of the Boston Marathon to run to Walgreens to get me extra socks/tights to keep warm during the race.
My mom is the kind of person who will text me at 2am reminding me to be safe while I am at college because she had a "feeling". (A feeling that was dead-on by the way!)
My mom is the kind of person who will rearrange her schedule to coordinate with my after-school plans (track meets etc).
My mom is the kind of person who will commit to driving me miles away every Saturday to pursue an expensive and time-consuming hobby.
My mom is the kind of person who can make any cloudy day a little bit sunnier with her jokes, advice and love.
My mom is the kind of person who always knows just what to say when I am having a bad day or don't know what to do in a tough situation.
My mom is the kind of person that will stop at nothing to help the ones she loves.
My mom is the kind of person that was just meant to be a mother because of how much she sacrifices, how much she cares, how much she gives up, how hard she works for her family.
My mom is the biggest reason for the woman I am today and for the way I carry myself today because of her influence.
My mom is such a great mother I have no desire to even become a mother because I wouldn't be able to replicate even a fraction of the love and hard work she commits to our family to which I feel would be a disservice to the family name.
There is no one greater, stronger, more loving, hard working and passionate than my mom.

 I love you Mom.
Happy Mother's Day!    

PRIORITIZE Your Health & Wellness

As a certified fitness professional, I hear a lot of things/excuses from people regarding their schedules and abilities (or lack thereof) to exercise/make time for heir health.

I'm writing this post based on the statements made during a conversation I had yesterday with a member of mine. She had spent twenty minutes or so expressing frustration about her diet and weight loss issues. She went into detail regarding the typical ups and downs of weight loss; the roller coaster of emotions and weight change. After listening to her intently and conveying my understanding for her situation, since it is a struggle well-known by the majority of the population, I really did not have that much sympathy for her. As a certified fitness professional, I have heard this story or ones similar to it almost daily. It's not that I don't understand or have compassion for their struggles, but is time for some BRUTAL HONESTY.

The degree of passion which my members/clients/friends express frustration  is severely unmatched by their commitment to making time for their health and wellness. The conversation I had with this particular woman yesterday just really pushed me over the edge when I asked her about her routine and some of the basic and simplest ways to control her weight. I asked her about the amount of water she was consuming on a daily basis (2-3 bottles a day )as well as the number of hours of sleep she was able to get a night(about 5-6 hours). When I suggested she work on increasing her water consumption she had a laundry list of excuses; that would make her have to go to the bathroom; soda tastes better; carrying that many water bottles is heavy etc. It was the same story when I suggested she turn off the TV and get an extra hour of sleep. Her reaction to my less TV option was, "Oh no! I have my shows I must watch" and of course "...my kids stay up fairly late..."

This is what is wrong with people these days. Complain about how much they struggle and want to change their current health and fitness condition and yet they prioritize things that actually contribute to declining health! Since when does a silly stupid TV show dictate how your operate your daily life schedule? Maybe times have changed, but I do know that I am the same person before and after I watch TV/movie etc. I was raised by two wonderful parents who were very strict an implemented a no TV during the week policy in addition to a 7pm bed time (8pm during high school). At the time I really did not like them for it, but I am a better person for it now. I have the discipline and structure to create a balanced lifestyle with prioritized schedule. I have taken it a step further in that I actually sold my TV, canceled my cable and only watch shows, predominantly sporting events, at the gym. 

 TV shows should not be a priority in your life, especially if you are a parent! Be a proper role model to yourself and your family! I'm not saying you have to create rules as strict as what I was raised with, but a little reorganization and prioritizing will benefit your family, quality of life and overall health greatly.

TIPS:
- Turn OFF TV an hour early and go to bed!
- Tivo your TV show and FF through commercials to shorten the length of time watching.
- Watch your show and use the commercials to be active (Push-ups, Sit-ups, Jumping Jacks etc).
- Encourage your entire family to restrict their TV usage.
- Issue a family challenge: No TV for a week. You will be amazed at how productive you will be.


Stop making excuses and start prioritizing your health!

Motivation for May!

#PRAY for BOSTON

DONATE TO THE VICTIMS OF BOSTON: http://onefundboston.org/

It is with a heavy hand and a heavy heart that I struggle to write this post. The images, the eye-witness accounts from yesterday's tragedy are on a continuous reel in my head and all over ever piece of media.
Yesterday was supposed to be a day of celebration for all those in Boston and supporters of the Boston Marathon.

For those that do not know, I am born and raised in Boston, MA. I grew up in the area and as am advocate of fitness was a huge fan of the marathon. I ran my first Boston Marathon in 2005 with no training, no advice, no phone, water etc; just a curious nature and a strong belief that I could do it.

After a successful completion of the 2005 Marathon, I was addicted. I continued the addiction by running the Boston Marathon in 2006, 2007 and 2008. I also worked as an intern at the Boston Athletic Association (BAA) that organizes and puts the entire event together.
Needless to say there is a lot of pride here in regards to such a notorious event on Patriots Day. There is nothing out there like it. You have the entire city supporting you, cheering for you, watching your journey of the 26.2 miles to Boston.

For those who have not ever done a marathon, there is not a feeling in the world like the ones experienced during the marathon. I cannot speak for anyone else but for me I know every time I crossed that starting line in Hopkinton I was beginning yet another journey of finding myself, challenging myself and being inspired by the other 20,000+ participants around me. For those 26.2 miles you go through every possible human emotion; fear, anxiety, joy, fatigue, worry, relief, confusion etc. The term commonly associated with marathon running is, "hitting a wall" and it is true.

A marathon is not like any other sport in that you can't call a time-out, you cannot 'sub-in' or tap out and even if you are part of a team running, you still are responsible for your own two feet. By the time you enter into Boston the body is fatiguing fast. The people in the crowd have no idea what the body is experiencing. I learned very quickly that even though the crowd is yelling and cheering; a single high-five will knock you down. When you cross that finish line you are so worn out, the body is so physically exhausted and mentally drained. It's hard enough to navigate the finish line on a normal day let alone what the runners experienced yesterday afternoon. The finish line of the Boston Marathon is such a symbol for runners. You have just traveled 26.2 miles, your body wants to stop, your mind is racing with emotions and feelings, you are steps away from the huge accomplishment you set out to achieve and crossing that blue & yellow painted pavement signifies a successful completion, a signal that you achieved a huge feat and that you are done. The one image that I held strong in my head every time I ran was that finish line. As you run on Commonwealth Ave under the tunnel, the anticipation is building. When you round the corner uphill on Hereford Street for that last and final turn onto Boylston the only thing that keeps you going is the blue & yellow sign hanging high above the street with the crowd cheering and screaming. That finish line signifies the end of your journey, it represents the struggle, the commitment to year-round training, to the intrinsic reasons for motivation and inspiration to compete. I have crossed that finish line alone, with my Dad and the feeling is always the same; an overwhelming sense of accomplishment and unity with all those who traveled the same distance as I just did.

The Boston Marathon is notorious for so many reasons. It's the most challenging, it's the oldest annual, it still retains its original name not clouded by marketing/sponsors etc, and it's the kind of Marathon you can run and have strangers beside you on the course cheer you along, help you out and make new lifelong friends. For those of us lucky enough to have participated, volunteered or been a spectator in one or multiple Boston Marathons, the significance of the event and that day is tremendous.

I urge everyone to recognize the significance of what happened, but to pray for all those affected by this tragedy. Despite this dark blemish, people should know the Boston Marathon will continue to be a sense of hope for all the charities it supports, a challenge to competitive and casual runners as well as the greatest experience and memory of someones life as it is for me.


#PRAYFORBOSTON
TO DONATE TO THE OFFICIAL FUND - http://onefundboston.org/

Move of Month: Linear Leg Press

For ultimate lower body strength try linear leg presses. 

Machine: Life Fitness Linear Leg Press

How To:
- Keep those feet hip width apart. 
- Drive through the heels. 
- Keep your back flat against the pad. 
- Pump that iron!

Negligent Trainers

Negligent trainers are out there. Unfortunately there are more of them than us certified professionals would like to see. All these www.becomeatrainer.com websites are contributing more garbage to the industry.

Make sure the individual you have hired to train you is fully qualified.
Your body is important and valuable. Therefore the individual training your body needs to be qualified, certified and professional.

Negligent trainers are more than a dime a dozen. Being in shape or having a nice body is not what it takes to be a certified fitness professional. It takes science, psychology, anatomy, physiology, professionalism, time, money, education and passion. Just being in shape or having muscles won't measure up to the true certified fitness professional.

People ask me why do you spend thousands of dollars on your certifications?
Part of being a certified/licensed professional is continuing education and ensuring all documentation is up to date. You would be crazy to see a doctor whose medical license was revoked or out of date. You wouldn't hire a lawyer who never passed the bar nor go to a salon whose estheticians licenses were not current.

So why would a trainer be any different? Make sure you have seen the credentials of the trainer and please feel free to ask as many questions as possible prior to hiring them.
Do your research/homework! The more questions you ask, the easier it is to spot the negligent trainers.
What about those self-proclaimed all-in-one trainers that do workouts plus meals. If your trainer is prescribing you a meal plan, they better have a nutrition degree for that, because if they don't IT IS ILLEGAL! They can and should be sued for that.
Check with other clients. If your meal plans are all similar then you have another problem because what works for that client won't work for your body also.


EXAMPLE: I recently overheard a conversation between a client and the personal trainer. It went something like this:
Client - You said drinking muscle milk was bad, why no muscle milk?
Trainer - Well because milk as you have probably heard gives you big strong bones. You aren't trying to bulk up so therefore you shouldn't be drinking it.

Sounds like a legit answer?
A true certified professional would point out the scientific factors behind the reasoning.
First things first, unless the trainer has a nutrition degree/license it is AGAINST THE LAW to tell a client what they should or should not be eating.
Secondly, check the label:

Okay so muscle milk contains no milk, rendering the trainer's entire explanation mute.
Milk is important for the calcium which fortifies strong bones. Your bones are not increasing in size daily, so the idea that drinking milk would make you big & bulky is completely ridiculous.

 EXAMPLE: A group of female clients were in a group being trained. The male trainer had the clients in an isometric quadruped hip abduction exercise.
Problem #1: The trainer refused to let the girls release the position until all the knees were at the same height.
------------> All the girls were different heights, physical fitness levels and weights. Therefore, there is no way to have every knee/leg at the same height for the same length of time. That's like lining up 10 different cars and demanding them to all accelerate to the same speed within the same time. All people are different with different abilities and a negligent trainer would not acknowledge this.

Problem #2: The trainer walked around from female to female correcting their form by grabbing the knee to lift higher.
------------> One of the very first rules of a certified professional is to describe an exercise, demo the exercise and describe again to eliminate as much confusion as possible. Naturally people learn/interpret in very different ways. Therefore, individual correction will be necessary. However, a true certified professional will not put their hands on a client without permission from the client. That means receiving permission EVERY time.
------------>Another major issue is during ANY isometric exercises, forcing the body; ESPECIALLY at the joint (like this trainer was doing) is a huge no-no. That is negligent behavior and unacceptable.

Clients, PLEASE be sure to check the credentials of your trainer. You hired them and have a right to know, ask questions and be treated appropriately. Chances are the cheaper the trainer, the less likely to be fully qualified. If it's too good to be true, it usually is.

Want Legs that Stop Traffic?

Ladies it's all about the legs. 
Legs make a great pair of heels stop traffic. Long toned legs accentuate any pair of shorts, skirts or dresses. 
Sexy toned legs are the best accessory to have no matter the outfit or season. So how about training them properly?! 

Now Offering A Leg Toning Workout Plan to Get Those Neck-Breaking Legs!


Get you cardio training plan ASAP!   Need a strength training plan? 
Contact me directly so we can get you in the best shape the fastest & safest way possible!
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Cardio Training Plan

So you already go to the gym and are diligent with your routine. Great! Some people may not need to be watched or coached through their workout sessions, but they just need guidance from certified professionals.

Let SportsnFitness be your fitness GPS! Get your very own personalized cardio routine that you are responsible for following along. More affordable than training packages and more realistic for those who are already in the habit. Now just some fine tuning and guidance from the professional!

Select your plan below by choosing cardio length and equipment you will be using. It's that simple! Be sure to enter your email address for quick, electronic delivery! 

Plan Duration

15min Plan$0.99 USD 30min Plan$1.99 USD 60min Plan$2.99 USD

Equipment Type

Treadmill Elliptical Stationary Bike Stairmaster Stepper Recumbent Bike

UPDATE:

SPORTSNFITNESS is Now Offering Exercise Prescription Programs!

So you know how to work out and you're motivated to have a regular fitness routine, but you JUST AREN'T GETTING THE RESULTS YOU WANT/NEED NOW?

These exercise prescriptions are created specifically for YOU!

The entire routine is written down and makes a clear, concise guide of what workouts you should be doing for you to achieve your fitness goals. 

All exercise prescriptions are delivered electronically (unless specified otherwise) and confidential. 

GET ON YOUR WAY TO A BETTER, HEALTHIER AND FITTER YOU TODAY!

Visit www.Facebook.com/SportsnFitness for more!

Stay Motivated!

March Madness Sale!

For those of you looking to get in GREAT shape and not be confined to contracts or sweaty gyms:

TRX March Madness Sale

$10/40minute session

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No Commitment

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Unlimited Session Availability

Payment Rendered Upon Arrival. No Pre-pay necessary!

Sale good until 3/31/12.

Inquire/Reserve Your Appointment Online:
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TRX Training on the Beach

If you are BORED with your current fitness regimen,
If you are NOT GETTING RESULTS you want,
If you are looking for RESULTS ASAP,
Try TRX Training with SportsnFitness!

Sign up & Get Started!

Booty Booster Workout: Part VI

Booty Booster is Back!

Try this move for great uplift and toning of that booty.

This move can be done virtually anywhere. All you need is a resistance band! A heavy to medium resistance band will work best.

- Place a foot in toe first, through the handle so that the handle is underneath the arch of your foot (for those with smaller feet) or underneath the ball of your foot (for those with medium feet).
- Do the same with the other foot.
- Grab the middle of the band so each hand is making a fist and shoulder-width apart.
- Point your toes to keep the handles in place and kneel down into quadriped position (hands & knees).
- Your fists and knees should be shoulder-width apart and hip-width apart respectively.
- Fully extend one leg behind and up while contracting the glutes.
- Aim for 15-20 reps each side.


Make the move even harder by walking both fists farther away from your toes.






This is a great move for those who travel, don't have time for the gym and still want a great looking booty!

Get It Done Right and RIGHT NOW!

Everyone can use some assistance sometimes, especially when it comes to fitness and exercise programs. You wouldn't ask someone who drives a really nice car to fix any mechanical issues with you car would you? NO. You would take it to a licensed professional. It's the same thing with your body! Don't ask the people who "look" in shape or are always working hard in spin class. Ask the certified professional who is trained to assess YOUR body individually for a program that will help YOU get in shape. What works for one person may not necessarily work for another.

SportsnFitness Promo:

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Go to www.Facebook.com/SportsnFitness

"LIKE" the page and send a message inquiring about a program that will help you get in shape faster than ever!


Let's Get in Shape and Shed That Fat!

Staying FOCUSED

Resolutions were made. Intentions were good. Effort was there, but things start to get in the way. The key to keeping the resolution to stay fit is to STAY FOCUSED! Research shows 80% of those will not follow through with their New Year's Resolutions. Remember it takes approximately 21 days to form a habit (good or bad).


Here are some tips to keep on track and keep being focused on those fitness resolutions:

Be Realistic - Start out slow and have realistic expectations. 1 week at the gym will not eliminate a month's worth of weight gain.

Track Progress - Take measurements, photos and food intake to watch your body progress and improve.

Diversify - Include a variety of fitness activities or lifting techniques to speed up results and avoid boredom.

Buddy Up - Grab a friend who has similar goals and fitness levels to help you along and keep you accountable.

Go Pro - Hire a professional trainer to get you right where you want to be in less time.

Be Positive - Psych yourself out by telling yourself you want to go workout even if you don't. (Mind over Matter!)

Expect Slip-ups - Having a cheat meal or skipping two workouts won't ruin your progress. Plan for road blocks/obstacles and stay focused.


Good Luck and Stay Focused!

Move of the Month: Double MB Pushups

Medicine Ball Pushups are a challenging move to begin with, but there's always room for progression.

Try a double MB pushup to activate that entire core and really challenge those muscles!



Tip: Try to engage the entire core and the lower body to enable the move.

Aim for 10 each side 2-5 rounds. Your enter core will be on fire!

TRX Inverted Single Leg Curl

Running out of new exercises to challenge yourself?

Try the same exercises with a new approach; inversion.

Take a regular single leg hamstring curl and invert yourself to challenge the hamstrings and your entire body at the same time.

Be creative and take your fitness to a whole new level!

Resolution Time!

It's that time of year. The New Year's resolutions begin. Promises are made and hopefully you stick with them! A great promise the ladies should make is to stick with a solid weight training program. Combining weight training and cardio will enhance your results and cut down on your overall time to wait for seeing results. Real women lift weights, so ladies ditch the tedious hour long cardio routine for short bursts of cardio with weight training and see how the body adapts!

Few tips to stick with a new fitness resolution:

- Make small changes

- Do things you enjoy so you will continue to do them

- Enlist participation from a friend

- Hire a professional

- Hit those weights hard

There's nothing wrong with lifting as much weight as you can and wearing your stilettos at night. The female body will not adapt in the same way the male body adapts to heavy strength training. Some females are predisposed to muscle hypertrophy, but do not let that steer you away from pumping some iron. Weight training is the gateway to tightening and toning up that body.

Happy New Year's and Go Pump Some Iron!

Move of the Month: Frog Leaps

Sick of squats and lunges?

Ready to take it to the next level.

Try Frog Leaps!

1. Begin in squat position.

2. Using all the power from the legs, drive the body upward and forward.

3. Land with soft knees in a squat position.

4. Repeat trying to focus on exploding as high and/or as far forward as you can.

Repeat 20-50yds.

Exercises for Perky Chest

Ladies are always looking for ways to improve themselves. Whether it's makeup, clothing, jewelry or exercise there are multiple ways to improve.

For ladies looking to improve and uplift their chest, this is a great set of exercises to do just that.

DB Pullover

1. Begin lying on a bench holding the head of a DB with both hands. (DB should be fairly heavy)

NOTE: Feet can be flat on the ground or elevated to ensure a flat back with no arch. (Video demos both)

2. Holding DB above the face with straight arms (soft bend in elbow).

3. Slowly lower DB back behind head until activating full stretch of chest and pectoral muscles.

4. Exhale and return to starting position with DB directly above face.

Repeat.

Decline Pushup

1. Similar to normal pushups, except feet are elevated.

Repeat.

BOSU Pushup

1. Holding the edges of the BOSU, begin in pushup position.

2. The goal is to try to stabilize and eliminate all movement during BOSU pushup.

Repeat.

A New Kind of Plank

Are You Bored of the Normal Forearms and Toes Plank?

Try these variations for a new way to challenge your core!

3 Way Knee Palm Plank

1. Start on palms and toes.

2. Bring your knee to the outside of the palms. Then return to starting position.

3. Bring your knee in between both palms. Then return to starting position.

4. Bring your knee to the outside of the opposite palm. Then return to starting position.

Repeat 3x or more.

OR

3 Way Knee Forearm Plank

1. Start on forearms and toes.

2. Bring your knee to the outside of the forearms. Then return to starting position.

3. Bring your knee in between both forearms. Then return to starting position.

4. Bring your knee to the outside of the opposite forearm. Then return to starting position.

Repeat 3x or more.

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10 Reasons to Hire/Fire A Personal Trainer

Hiring a personal trainer can be a great thing if you do your research, or it can be not so great.

Hiring a trainer is a big step. Entrusting your body and health in a personal trainer can be intimidating and somewhat scary to some people. The first step is deciding if you want/need to hire a personal trainer.

10 Reasons to Hire a PT:

1. You're Not Seeing Results You Want or In The Time You Need

2. You Don't Know How to Organize Your Exercise Programs

3. You're Bored or Have Hit a Plateau

4. You Are No Longer Challenged

5. You Need Accountability and Motivation

6. You Have Specific Illness, Condition, Injury etc.

7. You're Training For A Sport, Event or Competition

8. You Want Professional Supervision and Support

9. You Want to Learn How to Exercise On Your Own

10. You Want Workout Programs Tailored to You and Your Body

10 Reasons You Need to Fire Your PT:

1. Your PT cancels frequently.

A good way to gauge is if your PT cancels 2x or more without 24hrs notice and is not an emergency. Your time is valuable too!

2. Your PT doesn't return phone calls/emails within 24-28hrs.

3. Your PT doesn't listen to/ask for your feedback.

If your PT is giving you the same workouts over & over and you provide feedback that they do not acknowledge, it's time to get a new PT. You have every right to ask questions about the program design.

4. Your PT pushes questionable supplements.

If your PT has their own agenda for selling supplements or they are consistently pushing the supplements it may be time to look for another PT.

5. Your PT diagnoses injuries.

Unless your PT is a medical exercise specialist, only a DR. has the authority to diagnose injuries. Your PT can give speculations or suggestions, but should never diagnose. A PT should always refer clients to a DR.

6. You don't get along.

You don't have to be best friends with your PT, but there should be some compatibility between the personalities. If your PT barks orders and is condescending and you are very sensitive to criticism, be sure to voice your preference of motivation or get a new PT that fits your preference.

7. Your PT acts inappropriately.

If your PT ever acts unprofessionally, fire ASAP. If your PT makes you feel uncomfortable, if they hit on you, if they contact you to make their personal feelings known, fire ASAP.

8. You feel taken advantage of or PT does not give you full attention.

If you feel your PT is not dedicating the amount of time, focus and effort to you, then you need to find a serious more professional PT. If you feel your PT is only there for making a quick buck, fire ASAP.

9. Your PT doesn't show you documentation of certifications and waivers.

Make sure your PT is what they say they are. If they are certified, ask to see the certifications. If they are insured (AND THEY SHOULD BE) ask for proof of insurance.

10. You are fully capable.

Not always a bad thing to fire your PT. If they have done their job, you are now fully able to work out on your own and get results. Leave the relationship in a positive light, because you never know when you will hit another fitness plateau.

INTERVAL TRAINING

Interval Training

Workouts Stale? Not getting results you want?

Try to incorporate interval training. Interval training is physical training that includes bursts of high intensity work. The work is alternated with lower intensity work and repeated.

The goal of interval training is to help supercharge your metabolism, increase your rate of progression, improve speed/stamina and trains/conditions the heart.

The more accurate and personalized method of interval training is utilizing heart rate. (Orange Theory Fitness is a gym utilizing this revolutionary concept - www.OrangeTheoryFitness.com )

Motivation:

Motivational Phrase #20

“If you're going to be passionate about something, be passionate about learning.

If you're going to fight something, fight for those in need.

If you're going to question something, question authority.

If you're going to lose something lose your inhibitions.

If you're going to gain something , gain respect and confidence.

And if you're going to hate something, hate the false idea that you are not capable of your dreams.”

- Daniel Golston

Booty Booster Workout: Part III Video

Here's the video of the entire Booty Booster Workout Part III:

Booty Booster Workout: Part III

If you've been following the Booty Booster Workouts, great! Keeping up with progression, I have created another workout using the exercise ball for added benefit. For those of you who haven't be sure to check back on Booty Booster Workout: Part I and Booty Booster Workout: Part II.

Here's Booty Booster Workout: Part III including using the exercise ball:

Wall Squats:

- Place ball against wall, same height as low back.

- Lean against and lower into a squat.

Right Leg Cross Squat:

- Place ball against wall, same height as low back.

- Cross right leg on left knee.

- Lean against and lower into a squat.

Left Leg Cross Squat:

- Place ball against wall, same height as low back.

- Cross left leg on right knee.

- Lean against and lower into a squat.

90 Degree Right Leg Squat:

- Place ball against wall, same height as low back.

- Raise right leg.

- Lean against and lower into a squat.

90 Degree Left Leg Squat:

- Place ball against wall, same height as low back.

- Raise left leg.

- Lean against and lower into a squat.

Ball Jump Squats:

- Place ball against wall & floor.

- Squat onto ball.

- Jump as high off the ground as possible.

Left Leg Ball Lunge:

- Place left foot on ball.

- Slowly lower into lunge.

Right Leg Ball Lunge:

- Place right foot on ball.

- Slowly lower into lunge.

Ball Adductor Bridge:

- Lay on floor on back.

- Place ball in between knees.

- Raise hips and glutes up while squeezing ball as tight as possible.

Ball Bridge:

- Lay on floor on back.

- Place heels on ball.

- Raise hips and glutes up off floor.

Ball Bridge & Hamstring Curl:

- Lay on floor on back and p

lace heels on ball.

- Raise hips and glutes up off floor.

- Bring heels in towards glutes.

Ball Bridge & Left Leg Hamstring Curl:

- Lay on floor on back and p

lace left heel on ball while raising right leg straight up.

- Raise hips and glutes up off floor.

- Bring heels in towards glutes.

Ball Bridge & Right Leg Hamstring Curl:

- Lay on floor on back and p

lace right heel on ball while raising left leg straight up.

- Raise hips and glutes up off floor.

- Bring heels in towards glutes.

Ball Back Extension:

- Kneel in front of ball.

- Walk out until hips over middle of ball.

- Slowly raise legs up off the floor.

Keep up the good work!

Stretching Benefits

Stretching has many, many benefits. They have been proven through countless studies and all come up with similar messages. Stretching is advantageous for the body. Stretching is deliberate lengthening of the muscles.

Doing this will create a laundry list of benefits including:

- Increased Range of Motion

- Increased Flexibility

- Decreased Risk of Injury

- Improved Circulation

- Better Posture

- Reduced Stress Levels

- Enhanced Coordination

- Improved Balance

- Longer/Leaner Look

Here Are Some Great Stretches to Achieve Those Benefits:

Calf Stretch Quad Stretches

Quad Stretches

Hamstring Stretches

Adductor Stretches

Hamstring Stretches

Back, Quad, Shoulder Stretches

Adductor Stretches

Back, Calf, Hamstring, Shoulder Stretches

These are just a few sample stretches. Try to incorporate these into your daily routine to achieve those benefits.