SPORTSNFITNESS

 Revamping the blog to better assist clients; existing and potential new ones. 💪

Running Tips to Improve Form, Function and Speed Arm Swing Make sure your arms are moving with purpose and good form. Most recreational runners tend to let their arms sway side to side across the body. You want your arms to stay in line with the shoulders; so wrists, elbows and shoulders should be closely aligned. - Elbows should bend 90degrees - Wrists should move from hips to the chin or temple - Arms are in line not moving across the body side to side TIP: Run with your thumbs turned out & away from the body to aid in keeping your elbows tucked in. Exercise - Plate Swings This exercise will aid in helping with muscle memory as well as both strength and endurance. 1. Stand with feet hip width apart and slightly hinged forward from the hips with the core and glutes engaged. 2. Hold a plate (5-10#) in each hand with elbows bent 90degrees mimicing running form. 3. Begin swinging the plates as if you were running. 4. Work up to 30seconds at a time and/or increasing yo...

A lot of people including my clients always ask, "What can I do to work my abs?" Everyone always likes to focus on their core and achieving that flat stomach. Rule #1: Abs are made primarily in the kitchen! Lately all my clients have been asking for a mini workout to do at home but still with me. Lo and behold the 3minute ab workout where I am still there/here (virtually) to guide you through a great core workout. Follow along and let me know how it goes! Did You Enjoy That? I also offer Personalized Workout Videos Subscription just like this one tailored to your specific goals and needs. I even talk to YOU personally on the video! Click Here to Inquire & Find Out More!

Watch "3way Cable Row" on YouTube A great new twist on working your back.

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 fr...

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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 lo...

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!

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!

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.

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.

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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