Fit Day Friday
"I wish I could get rid of my back fat." If I had a nickel for every time I heard that,,, Why do we neglect our backs when it comes to working out? Is it because we really don't see it much? Is it because it is always covered? Whatever the reason is, we need to remember to show our backs some lovin'. A quick back exercise you can do in the comfort of your own home (my favorite kinds of exercises!) will show your body that you "have your back". Holding free weights in each hand standing up with your legs shoulder width apart and arms dangling at their respective sides, alternate extending your arms out in front of you until parallel with the floor and returning them to by your side. It should take about 2 seconds to lift up and 2 seconds to return to your side. Do 3 sets of 10 reps on each arm resting for about 15 seconds in between reps. To ensure that your arms are not being overdone, put your weights down between each set and do a short stretch. Focusing on your shoulders and upper back, this exercise will have you getting rid of that back fat and feeling sculpted in no time!
"Remember, there's ALWAYS room for dessert."
Showing posts with label shoulders. Show all posts
Showing posts with label shoulders. Show all posts
Friday, October 17, 2014
Friday, August 29, 2014
Heave-Ho!
Fit Day Friday
I am all about making exercise fun. I know there is an exercise or physical activity out there for everyone, something that they can enjoy or at least not mind doing regularly. Exercise is so important to our health and can sustain a happy life for years beyond what it would be without exercise. Within the next couple of months, the weather will start getting cooler, so take advantage of some of the outdoor activities that might not be available soon. We have tentative plans with friends to go canoeing at the local springs in the next coming weeks. I absolutely love this sport! It is so peaceful being out on the water, there are so many beautiful things to look at in the clear water and on the banks, and you get an awesome arms/shoulders/back workout while having fun. A lot of teamwork is involved in canoeing as the size of the canoes are usually too big for one person to row on both sides while controlling the direction at the same time, so it's a great activity for families, co-workers, schools, and other organization to do as a team-building activity. You'll be having so much fun on the water that you won't even realize that you are also getting in a great exercise. Just don't be surprised if you are a bit sore the next day!
I challenge YOU to get out and enjoy the outdoors before the weather changes and those activities get put on hold for the winter months. What is your favorite outdoor summer sport?
*In the central Florida area? Click here for a great location to row the day away- Wekiva Springs! I can't wait to try it out.
I am all about making exercise fun. I know there is an exercise or physical activity out there for everyone, something that they can enjoy or at least not mind doing regularly. Exercise is so important to our health and can sustain a happy life for years beyond what it would be without exercise. Within the next couple of months, the weather will start getting cooler, so take advantage of some of the outdoor activities that might not be available soon. We have tentative plans with friends to go canoeing at the local springs in the next coming weeks. I absolutely love this sport! It is so peaceful being out on the water, there are so many beautiful things to look at in the clear water and on the banks, and you get an awesome arms/shoulders/back workout while having fun. A lot of teamwork is involved in canoeing as the size of the canoes are usually too big for one person to row on both sides while controlling the direction at the same time, so it's a great activity for families, co-workers, schools, and other organization to do as a team-building activity. You'll be having so much fun on the water that you won't even realize that you are also getting in a great exercise. Just don't be surprised if you are a bit sore the next day!
I challenge YOU to get out and enjoy the outdoors before the weather changes and those activities get put on hold for the winter months. What is your favorite outdoor summer sport?
*In the central Florida area? Click here for a great location to row the day away- Wekiva Springs! I can't wait to try it out.
Friday, June 27, 2014
Just Row With It
Fit Day Friday
Summer is here! Are you a bit self-conscious about wearing your tank tops and halter tops? Well, don't let that keep you inside on these beautiful summer days! Here is an awesome workout for your back and shoulders that will tighten things up in just about 10 minutes. Do this every few days, and you'll see results that will have you enjoying those summer activities outside with confidence.
1. Stand with legs shoulder width apart holding a weight in each hand.
2. Bend forward about 45 degrees and allow your arms to dangle where they naturally want to, thumbs nearly touching each other.
3. Perform an upright row by pulling the weights up to their respective armpits (should take 2 seconds) squeezing your shoulder blades together, then return arms to dangling position (should take another 2 seconds).
4. Do 5 sets of 10 reps each resting for about 30 seconds in between.
*Be sure to stretch before and after!
Summer is here! Are you a bit self-conscious about wearing your tank tops and halter tops? Well, don't let that keep you inside on these beautiful summer days! Here is an awesome workout for your back and shoulders that will tighten things up in just about 10 minutes. Do this every few days, and you'll see results that will have you enjoying those summer activities outside with confidence.
1. Stand with legs shoulder width apart holding a weight in each hand.
2. Bend forward about 45 degrees and allow your arms to dangle where they naturally want to, thumbs nearly touching each other.
3. Perform an upright row by pulling the weights up to their respective armpits (should take 2 seconds) squeezing your shoulder blades together, then return arms to dangling position (should take another 2 seconds).
4. Do 5 sets of 10 reps each resting for about 30 seconds in between.
*Be sure to stretch before and after!
Friday, May 30, 2014
C.A.B.S. Workout
Fit Day Friday
As you may know by now, I am all about maximizing my workouts in as little time as possible. What can I say? I'm a multitasker. Pull-ups and chin-ups are, by far, the hardest strengthening exercises I have ever done. They work out your core, arms, back, and shoulders, otherwise known as C.A.B.S., all at the same time. Talk about efficiency! What's the difference between the two? Hand placement. Pull-ups are when your palms are facing away from you, and chin-ups are when your palms are facing toward you. Chin-ups are a bit easier than pull-ups and a great place to start building up strength in all of those muscle groups. It does take a bit of time and lots of repetition to be able to complete a single pull-up or chin-up which makes them not only physically difficult but mentally difficult as well. Because of this, we invested in an over-the-door pull-up/chin-up bar so I didn't have to live at the gym all day, and every time I passed by it (which was very frequently considering its location) I would try to do just one chin-up. Before I could even complete just one, I felt the muscles tightening and soreness setting in and knew that, just as the saying goes, "the burn says it's working"! Technique has a lot to do with this exercise, and it is important that you stick to that technique so you do not get hurt. Hands should be slightly more than shoulder width apart, knees should be slightly bent, feet should be crossed, and head should look up toward where you are pulling yourself. Just be patient and keep trying. Nothing good comes easily, right? If I'm going to be working so hard, I better see some big-time results, and these exercises do just that. What other exercise is an intense workout for four major muscle groups?
As you may know by now, I am all about maximizing my workouts in as little time as possible. What can I say? I'm a multitasker. Pull-ups and chin-ups are, by far, the hardest strengthening exercises I have ever done. They work out your core, arms, back, and shoulders, otherwise known as C.A.B.S., all at the same time. Talk about efficiency! What's the difference between the two? Hand placement. Pull-ups are when your palms are facing away from you, and chin-ups are when your palms are facing toward you. Chin-ups are a bit easier than pull-ups and a great place to start building up strength in all of those muscle groups. It does take a bit of time and lots of repetition to be able to complete a single pull-up or chin-up which makes them not only physically difficult but mentally difficult as well. Because of this, we invested in an over-the-door pull-up/chin-up bar so I didn't have to live at the gym all day, and every time I passed by it (which was very frequently considering its location) I would try to do just one chin-up. Before I could even complete just one, I felt the muscles tightening and soreness setting in and knew that, just as the saying goes, "the burn says it's working"! Technique has a lot to do with this exercise, and it is important that you stick to that technique so you do not get hurt. Hands should be slightly more than shoulder width apart, knees should be slightly bent, feet should be crossed, and head should look up toward where you are pulling yourself. Just be patient and keep trying. Nothing good comes easily, right? If I'm going to be working so hard, I better see some big-time results, and these exercises do just that. What other exercise is an intense workout for four major muscle groups?
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