Standing rear lateral raise
I used a medium weight band, and a 6lb. medicine ball.
Let's Go- Lil Jon
Lose Yourself- Eminem
Ruff Ryders Anthem- DMX
Where My Dogs At?
X Gon Give It To Ya
Flo Rida- GDFR
I saw something similar to this on a Pinterest DIY page, and mentioned it to Josh. He constructed this for me today. All I need to do now it paint it, and to add a couple more bungees to the rack.
It's big enough for my fit balls, medicine balls and the kids soccer balls. Yahoo!
January is the month that anyone, and everyone, decides to hit the gym to meet one of the biggest New Year's resolutions across the nation. Which one? To lose weight and get in shape. People wait through the tough holiday season with parties and holiday meals, just to start fresh on January 1st.
Whether it's the first time you're working out, or it's your 1000th workout, it doesn't make you above some do's and don'ts of New Year's fitness resolutions or gym etiquette.
1. Do set realistic milestones
Everyone sets big goals, but small milestones set the tone for your fitness journey. Whether the goal is to lose 20lb. or 100lb. it's important to set milestones that make you feel successful.
2. Do treat yourself with something other than food
Our society lives for food. Our social lives are surrounded by restaurants and cocktails, and by rewarding good behavior with food. For example; if you eat all of your dinner it's okay to have a dessert. It's common practice to have a celebratory dinner with a few cocktails if you're promoted at work. Instead, put $5.00 aside every time you lose a pound or two. By they time you reach your goals you could have enough to get a nice outfit, or get a mani/pedi.
3. Do set a convenient schedule for you
Setting a workout schedule that does not work with your every day activities such as work, kids or school is bound to make going to the gym difficult. For instance, go to the gym if you know you're a morning person, or if that's the only time of the day you have free.
4. Do wipe down your machines
Whether you're on a bench, or a piece of cardio equipment, it's important to wipe down the machines. It helps reduce bacteria and viruses. If you're cardio royalty; don't forget to wipe down the base of the cardio machine, as well as the handles.
Trainer gives tips to keep fitness resolutions
5. Don't leave the weights on the machines
It's very simple: If you're strong enough to take the weights off the rack then you're strong enough to put the weights back. There's nothing worse than racking a 600 lb. leg press because some jerk didn't rack his weights. It only makes the regular members mad, and it's certainly intimidating for someone who is new and isn't strong enough to rack it.
6. Don't go to the gym with a cold
Sneezing and coughing on the equipment and the gym members is gross. It's also counter productive. Listen to your body and stay home if you don't feel well.
7. Don't expect it to be easy
There is nothing easy about WORKing out. The operative word is WORK. WORK out. WORKed out. WORKing out. WORK outs. Do you see what I mean? Plan to WORK through your New Year's fitness resolutions. There is no other way to get the benefits of exercise, or to reach your goals, without WORKing for it.
8. Don't take up space because you're on your phone
Technology is everywhere. That includes in the gym. However, minimize the use of your phone when in the gym, or use it in an area other than on a machine. It's extremely annoying to everyone waiting for you to finish with a bench because you're texting your friends instead of working out. If you're texting, or shuffling through your music every few minutes, you're taking space from someone who is serious.
Workout programs after childbirth are a way to lose weight and get in shape, but sometimes the affects of childbirth make exercising difficult or uncomfortable. However, there are ways to make your program more comfortable until your body gets back to "normal." Not sure what they are? Listen to your body and make these simple modifications to help get through the exercise program comfortably.
Reduce or substitute chest exercises
Chest exercises are not a problem after childbirth, but in some cases, enlarged or engorged breasts make chest exercises difficult and painful. Take it easy on exercises that concentrate on the pectoral muscles, and stop doing them if painful. Exercises that require you to lie on your chest on a bench should be excluded, or substituted with seated exercises. This is the same for floor exercises.
Hand grips and wrist positioning for tendonitis
Pregnancy brings on tendonitis for some women, which makes exercise more difficult. In my case, it became so bad that I could not snap buttons on baby clothes, or open baby food jars with my right hand, and gripping heavy weights was painful. It lasted for many months so I changed hand/wrist positions, as well as lightened the weights during exercises to reduce pain.
Exercise becomes a balancing act
After 40 weeks of shifted center of gravity; a woman's center of gravity shifts again. The heavy belly is gone, but balance takes time to regain. Even body weight lunges and squats can cause you to topple, so it's important to adjust your stance and use something to support your balance.
Flexibility and stretching
In general, women and girls are more flexible than boys and men. Also, teenage girls have more anterior cruciate ligament (ACL) injuries than boys due to increased relaxin their bodies. Hormones, such as relaxin, is increased in a woman's body during and after having baby, so flexibility and stretching are important to keep track of. Stretching should be done with care so that you don't over stretch and injure yourself.
Low impact exercise for incontinence
Embarrassing as it sounds, incontinence is a problem for women after having a baby. While some women only suffer slightly, this was one of my most pressing issues during exercise after my children's births. High impact exercises that required me to jump were changed to low impact exercises. I also changed my chin ups and dips to assisted chin ups and dips because the gravitational pull, along with my body weight, was too much pressure and would cause an incident. I decreased heavy weights to lighter ones so I would not strain, as well.
Yesterday, while packing to leave work, a woman approached me and said, “You train my friend _____, and she looks fantastic. I saw her the other night and I could see all the changes,” pointing to her arms and shoulders. The compliment was flattering as a personal trainer, but I had to be honest with her. “I’d love to take all the credit, but I have to give credit where credit is due. I can only take credit for two hours a week; after that it’s her.” We continued the conversation for another moment and she was off to her workout, and I was out the door.
On occasion I speak to people who want to get in shape, but they think a work out must be for a full hour. They also assume that short stints of exercise are not as beneficial. However, exercise is a matter of minutes, and any exercise is better than no exercise. It's important to follow exercise guidelines to lose weight and get in shape, but learn to break the rules to exercise especially if you don't have time to work out. Not sure how to fit in your workout? Think of the phrase "divide and conquer."
Photo credit: Bare Necessities
When I train female clients, I tell them that I do not want to see an ounce of bounce during high intensity workouts. In other words; wear a good sports bra.
Some of my clients are very well endowed (up to K), while others are smaller. Regardless of size, it's important to "tame the beast" and keep bounce to a minimum. Because of this, I have been on the hunt for sports bras that minimize bounce, and have been able to find some that may be of interest to women who exercise.
Below you'll see three bra brands that got the thumbs-up from my clients, and me, who swear by the bras we wear.
During hot, humid summers my eczema flares up for outdoor exercise. The heat and sweat forces me back into the gym because I start itching. Since I do not plan on giving up exercise I found that reducing stress, different clothing materials and changing my hygiene products are the best way to minimize itchy, eczema flare-ups. Although I can't change the itching during exercise I can alleviate the itching with preventative care before and after.
Let's get social
You rock for sharing!
Exercise is work, but it's more work when you suffer from a chronic disease. I am a long-time sufferer of eczema, which is annoying, and painful when infected. Although eczema isn't considered a debilitating disease per se; it is a point of contention to a person who suffers from the itchy, patchy, scaly skin disease.
During my senior year of high school, I began to have red patches of dry skin next to my nose and my hair line. It itched, and even worse, it oozed. To my surprise, it was eczema, and I learned that exercise makes it itch severely.
Read more from Shine from Yahoo!
CPT Lisa White
Copyright ©2011 CPT Lisa M. White™. All rights reserved.