Fit Day Friday
Running is fun for me, but strength training is a bit more of a chore. Because of that, I am always looking for new ways to tone my muscles while keep things fun. I decided to turn to fitness guru Kelsey Coljohn for some tips. Aside from being a certified fitness trainer, she recently competed in her first bikini contest after months of strict dieting and exercise. All of her hard work paid off, and she had gotten her body into tip-top condition, her muscles tight and toned as ever. It was very inspirational to watch her journey. When I asked her personally for some advice on how to keep things fresh, she suggested pairing different muscle groups together in the same workout. I usually only focus one one muscle group per workout, so this thought caught me off guard. I trusted very deeply in her advice, so I gave it a shot. Holding a 10-pound weight in each hand with my arms by their respective sides and standing with my feet shoulder width apart, I sat back into a squat, returned to standing up straight, then extended both of my hands up into a press over my head, and returned my arms back to dangling at their respective sides. During the squat portion, it is important that you allow your spine to stay in its natural curve and not hyperextend it. This will ensure that you are using the right muscles for this exercise. During the arm press, it is important to start your arms out in 90 degree angles with your fists up, raise each fist toward the other above your head, and return to that 90 degree angle. 1 squat-press rep should take about 8 seconds. I did 3 sets of 10 reps of this squat-press combination for an excellent legs, booty, and back, and arms workout. Can we change that saying to "kill FOUR birds with one stone" after this multitasking exercise?
*A special shoutout to my dear cousin Kelsey Coljohn for providing this edition of Fit Day Friday! Love you girl!
"Remember, there's ALWAYS room for dessert."
Showing posts with label booty. Show all posts
Showing posts with label booty. Show all posts
Friday, November 7, 2014
Friday, May 9, 2014
Tooshie Toning
Fit Day Friday
Running is one of the greatest, most efficient cardio workouts, but did you know you could tweak your style of running to tighten other muscles in your body too? If you are looking to tone your booty, try lifting your feet up as if you are kicking your bum with every step you take. You will feel it instantly and find your self getting tired quicker because you are working harder to lift those feet up. Do not feel like you have to do this during your entire workout, though, to get results. I do this derriere-tightening running technique when the chorus of the song I'm listening to comes on which ends up being about every 45 seconds or so for about 15 seconds. If you wanted to use a timer to be more exact, feel free, but I like using the chorus and verses to distinguish reps because it is one less thing to think about. When that chorus comes on is usually when I want to jam out, and what better way to jam out than by kicking your butt?
Running is one of the greatest, most efficient cardio workouts, but did you know you could tweak your style of running to tighten other muscles in your body too? If you are looking to tone your booty, try lifting your feet up as if you are kicking your bum with every step you take. You will feel it instantly and find your self getting tired quicker because you are working harder to lift those feet up. Do not feel like you have to do this during your entire workout, though, to get results. I do this derriere-tightening running technique when the chorus of the song I'm listening to comes on which ends up being about every 45 seconds or so for about 15 seconds. If you wanted to use a timer to be more exact, feel free, but I like using the chorus and verses to distinguish reps because it is one less thing to think about. When that chorus comes on is usually when I want to jam out, and what better way to jam out than by kicking your butt?
Friday, March 21, 2014
Shake Your Groove Thing
Fit Day Friday
I started a new job recently and find myself doing much less walking than I used to. It is nice to have a cubicle to myself to decorate and sit comfortably in an air conditioned environment, but the lack of moving is starting to get to me. A fun (more like funny) way that I decided to add some non-distracting motions into my new work environment involves having a toned backside. While sitting down, flex your booty muscles and hold them for 5 seconds at a time with about 2 seconds of rest following. You will get into a motion after the first couple of sets and not have to worry about counting out the exact seconds. Instead, you can focus on your office job and be very productive at getting your work done while, at the same time, discreetly getting in a workout. Do as many of these as you would like, and remember, the burn says it's working!
I started a new job recently and find myself doing much less walking than I used to. It is nice to have a cubicle to myself to decorate and sit comfortably in an air conditioned environment, but the lack of moving is starting to get to me. A fun (more like funny) way that I decided to add some non-distracting motions into my new work environment involves having a toned backside. While sitting down, flex your booty muscles and hold them for 5 seconds at a time with about 2 seconds of rest following. You will get into a motion after the first couple of sets and not have to worry about counting out the exact seconds. Instead, you can focus on your office job and be very productive at getting your work done while, at the same time, discreetly getting in a workout. Do as many of these as you would like, and remember, the burn says it's working!
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