Taking the first step towards living a healthy lifestyle is a very rewarding feeling, but it can also be a bit daunting....
September 16, 2020 Fitness
HIIT is great for home exercising because there is no need for equipment, and the routines can be completed in a half hour or even less....
September 10, 2020 Fitness
With your hectic schedule, you may not think there is time to work in any routines designed for functional movement, but there is....
April 22, 2020 Fitness
Many of my clients have expressed feeling as if their freedoms have been taken
away with this quarantine situation. Well the answer of course is Yes and no.
Yes you have to stay home but the quarantine should not apply to your spirit,
mind and body. Use your time wisely and do things like pray and meditate to fill
your spirit, organize your house and schedule your time to de-clutter yourself
mentally and line up training, classes, walks, hikes and more to hold yourself
accountable to moving and getting your sweat on! It is simple; at the end of the
quarantine you want to be in a better spiritual, mental and physical place
right? So, do something about it before we are back to the “normal” ways of
running ourselves ragged. Appreciate the quarantine for what it is-a stay at
home rule to concentrate on what is truly important. Use it for your good and
you will appreciate the time it gave you to create a better spirit, mind and
body relationship with yourself and with others. Focus on what the quarantine is
giving you versus what it has taken away. You are in charge of it being a yes or
a no. What will it be? Will you use this time to get 1% better everyday?
April 19, 2020 Fitness
People ask me constantly, “how are you so motivated”. And I wish I could give
some magic answer as to where to just pull motivation out of a hat. But truth
is…I’m no more motivated than anyone else. Motivation isn’t really a state of
being like people tend to think. It actually is more of a temporary emotion.
Just as we feel sad when something bad happens, or fearful when we watch a scary
movie, motivation works the same. For example, you are scrolling through
Instagram and see a super fit girl or guy and all of a sudden you feel super
motivated, you decide this is going to be the day that you start working to look
like them! You’re going to start going to the gym every day and stop eating junk
immediately. But how long does that feeling last? A few minutes, days, maybe
even weeks. At some point though, that feeling has to go away. It’s physically
impossible to feel motivated 24/7. I’ve been eating healthy and exercising,
intentionally, for 15 years now and trust me, I have not felt motivated the
entire time. But what I have remained is consistent, dedicated, and formed
habits that are constantly working toward my goals. How can you do this? Here
are a few tips:
1. You have to have a goal to work toward. Always. And it needs to be specific
and measurable. So whether it’s to lose 15lbs before your friends wedding or be
able to do 10 push-ups in a row after one month of training. That goal gives you
a purpose and purpose gives you drive.
2. Accountability. Tell people what your goal is, so that just the fact that
they know will hold you accountable. And hire a trainer (that’s why you’re here
right?!), your appointments with that trainer will hold you accountable. I
myself even still have a coach that I have to check in with every week.
3. Make a routine-which will eventually turn in to a habit. Schedule out your
workout times and make appointments with your trainer. Plan out your diet for
the week. Soon these won’t feel like a commitment as much as just a normal part
4. Mental coaching. You are your own best or worst encouragement. So when you
start to think negatively you have to tell yourself to stop. When you start to
have thoughts of quitting, give yourself encouragement as to why you shouldn’t.
And when you start to make excuses, catch them and tell yourself that excuses
won’t help you reach your goal.
Remember, all of this is a process and it won’t happen over night. But if you
start working on these now, over time you will see that soon people will be
asking you too, “how are you so motivated”.
February 13, 2020 Fitness
Many people think training your “Core” involves crunches and sit-ups etc. All
exercises like crunches do is contract your abdominals. The “Core” involves much
more than just your abs. Your core pretty much runs from your knees to your
shoulders, anterior, posterior and lateral sides of the body. The core should be
trained around the entire sphere of the body not simply your abs. Not only will
this strengthen the entire pillar of your body but it will also engage a
plethora of more muscles than crunches will. Check out my Core Video for a few
exercises that will give you way more bang for your buck than crunches ever
February 7, 2019 Fitness
As an adult, it can be mortifying to see a toddler or youngster fall down. Yet,
somehow, it seems they’re always up and at it again as if nothing happened. The
initial scare happens because mobility diminishes as our bodies age, and we
project the hurt and potential damage the accident would have on our adult
bodies onto the child we see. The reality is that younger bodies have a great
deal of mobility, flexibility, and resilience, and it’s imperative to keep that
up for as long as possible to avoid injuries and maximize performance.
We know flexibility and strength training go hand in hand, but how can working
on mobility improve our lives day-to-day?
While flexibility is defined as our muscle’s ability to be elastic, much like a
rubber-band, mobility is defined as the ability for our joints to have a full
range of motion. Physical therapist https://www.instagram.com/vega_tdnyc/Joe
Vega [https://www.instagram.com/vega_tdnyc/] points out that in order to have
good mobility, flexibility has to be trained as well. This is because lack of
mobility due to aging is a result of weakening flexibility that restricts joint
movement. Low mobility can increase the risk of injury on the shoulders, hips,
knees, and just about every part of the body that uses a joint to move. Even if
you exercise with high intensity interval training routinely, it is important to
ensure that your mobility is in tip top shape, as low mobility could cause
physical damage, reversing the effects of the workout.
If you’re in need of some mobility fitspiration, look no further than
bodybuilding champion http://ernestineshepherd.net/?page_id=2Ernestine Shepherd
[http://ernestineshepherd.net/?page_id=2]. She began exercising at the young age
of 70, and eleven years later she has won countless bodybuilding competitions
and continues to train women of any age to be fit, flexible and mobile.
It can seem tedious to try and maintain proper mobility on top of the HIIT
routines you may be doing along with the rest of your busy schedule, but there
are some foolproof ways you can fit it in. One way is to find workouts you can
do at home.
Like exercises for muscle flexibility, there are a lot of mobility exercises
that don’t require any workout equipment to implement. Finding a couple of joint
mobility routines to cycle through each night before bed is a great way to relax
your body, and coupling those routines with flexibility training will even more
effectively maintain your youthful spirit. Some good options include the
https://www.youtube.com/watch?v=tuFeDBxvMOQtraveling butterfly stretch
Another way to keep up your mobility training is to find an online community of
people with the same goals as your own. There is a lot of evidence that points
towards a fitness community being beneficial to maintaining adherence to a
workout routine, and there are many people seeking to enhance their mobility
training. Reach out to friends and family to educate them about mobility and
make plans to keep each other on track, whether that means training together or
checking in and encouraging each other’s progress.
Mobility should not be sacrificed for the sake of putting more time into
strength training routines. It is a part of a larger fitness goal that involves
maintaining a healthy and youthful body for as long as possible, which, based on
Shepherd’s progress, could be a very, very long time.