I overheard people in the gym say they didn't even know what "that thing" was until they saw Josh and I use it. This is not uncommon since I've only seen this machine in one other gym; ever.
Machine sissy squats
This is a sissy squat machine. Sissy squats are often performed standing, but there is an actual apparatus for the exercise, as well.
However, not many gyms have them, or they're in an obscure place. If you want to use one ask the gym owner, or a seasoned personal trainer, so you don't wander the floor needlessly.
Use your best judgement
This exercise can be done upright, or with a backward lean, but I'm angled forward. For me, the first position causes knee pain. Please use your best judgement.
With every bodybuilding, figure or fitness event it's imperative to look your best and have a bikini that fits properly. Although it doesn't have to be heavily adorned it should have a great cut, style and color that accentuates your physique. Finding a suit you love is possible, but being able to afford is a completely different story.
As seen on different bikini sites such as Vandella Costumes, Merry Christine Bodywear or Go Figure Suits by Tamee Marie the prices begin just under $200 and quickly increase into high thousands; with the highest I have seen at $4800. Even gently-used pro level suits are found on DivaExchange.com for prices from a couple of hundred dollars to $3500 or more. Although these suits are gorgeous taking a bank loan for a bikini is not feasible so here are tips to save money on a bikini.
There are many competitors looking to purchase new bikini but still have last season's suits hanging in the closet. Ask athletes you know if they have any suits on hand for sale. One of the quickest ways to find someone in your area who's willing to sell their suit is on social networking sites. Bodybuilding is a tight knit community so one of your connections can point you in the right direction.
Some of the reputable posing suit makers have rental suits. There will be a rental contract that needs to be signed, as well as, the delivery of a full payment. Rentals will have stipulations and should be paid close attention to. For example; Go Figure Suits by Tamee Marie must have the full payment beforehand and a confirmation the bikini fits within the first 48 hours. If you realize after this time period there will be a $100 fee and remainder of the money will be sent back to you but means you're still out $100.
If you fit into your previous posing suit give it a face-lift if a new one is not within your budget. Either add the embellishments yourself, or contact your suit maker, and ask for a quote on what an update may cost. Your bikini maker will not only be able to effectively add to the design, but will have supplies on hand.
Ask another figure or fitness athlete if you can borrow their suit. Long before the competition date be certain the suit fits your measurements and to return it in the condition you borrowed it.
Contact your bikini maker and inquire about overstock suits on hand. In some cases posing suit makers will have extras because a competitor backed out of a show or couldn't afford the price after ordering it. The suit maker may want to get the extra stock off of her hands so she may sell you the suit for a marginal cost.
Your teen's health is a priority as a coach or parent, but injuries do occur during sporting events, practices, and regular activities. Teen athletes who play sports like basketball, football, soccer, track and field, or cross country have a tendency to incur knee injuries. Injuries like cuts and bruises are minor, but anterior cruciate ligament (ACL) and medial collateral ligament (MCL) injuries or strains take much longer to heal. A teen may need to sit the season out for rehabilitation to recover from the injury, or have surgery to repair the knee.
Varicose veins are unsightly in some cases, but varicose vein pain supersedes the looks. Varicose veins are genetically predisposed, and made worse by standing on your feet for hours at a time. Sitting with your legs crossed for prolonged periods of time can accentuate the problem of varicose veins, also. Since they are caused by genetics there is no way to completely avoid them, but there are several exercises that can help the painful symptoms.
Olympic Weightlifting is comprised of two power moves; the clean and jerk and the snatch. Although these are two powerful lifts, and take great strength, do not mistake them for powerlifting moves. There is a big difference since powerlifting has three lifts that are performed: bench press, dead lift and squat. Olympic Weightlifting lifts showcase pure physical strength, but only by following set rules. The judging criterion adheres to strict guidelines, and when not adhered to, elimination ensues.
What causes an athlete's elimination? Some examples are not being able to lift the required weight, not making the lift within three tries, and not following the rules set by the International Weightlifting Federation (IWF) and approved by the Olympic administration.
Study antiquated exercise concepts, research current exercise information and keep up-to-date with your certifications to stay credible in the personal training field. However, experience on the training floor reinforces your book knowledge. These skills learned after working on the personal training floor can be used for future clients.
I gave up on the Paleo Diet before starting it. It's viewed as "closed minded" by some of my coworkers and clients, but there are aspects of the diet I don't see beneficial to me. I try to eat whole foods, but the cost and restrictive nature of the diet is a turn off.
Habitually, I hear the phrase "muscle weighs more than fat." Really? Are you sure?
"Muscle weighs more than fat" has been used over and over and over by people; including extremely misinformed fitness enthusiasts. When I correct someone for using the phrase it often becomes an argument starting with "You're wrong!"
"How can you tell me that?" and, of course, "You're telling me everyone else is wrong?"
Since I'm going against the common misconception I must be wrong, and shouldn't be working in this field; or so the thought goes.
However, the fact is, muscle DOES NOT weigh more than fat. It is dense and compact, but it does not weigh more. Once more for good measure: Muscle does not weigh more than fat.
One pound of muscle = One pound of fat
16 oz. of muscle = 16 oz. of fat
453.59 grams of muscle = 453.59 grams of fat
The difference is volume- not weight. It's the amount of space that fat and muscle take up in the body that leads to this misconception. It is why fitness educators are consumed with body composition. It's also why so many of us loathe scales.
Read Weighing in: What does the scale offer?
It explains how someone with a lot of muscle can look very small, lean, compact and in shape, while someone who weighs the same, or less, without as much muscle, can look soft, overweight, or very fat. High muscle content also explains how someone who weighs more can wear a significantly smaller clothing size.
The picture below is a great representation of the concept.
Now that you know muscle does not weigh more than fat you should make a conscious effort to continue strength training. If you're not doing it already; get started. It's never too late.
When it comes to drinking more water; there are guidelines like drink 64oz., or half your body weight in ounces of water. For those who find it difficult it's not the measurement of water that's important. What is important is how to drink more water. It's how to get that much water down with all of the other drinks available.
Where to start: One plus One
The thought of drinking a half gallon of water is overwhelming if you've never done it before. It really puts a new spin on the "glass is half full" mantra. However, starting small can make a big difference.
Start small if you're not used to drinking a lot of water. You don't need to be "hardcore" and carry a one gallon jug of water every where you go. For the most part, you'll quickly tire of the whole water drinking process this way.
Instead, add a single bottle of water into your day until you acclimate to the increase in water. If you normally drink one glass of water, which is not unusual for some people, add another glass. Once you're acclimated to two glasses; add a third glass. Keep adding a glass of water until you get to the recommended amount, or until you reach the amount of water needed to stay properly hydrated.
Start your day with water
Increase water intake by drinking water as soon as you get up. Water replenishes your body of water loss from basic bodily functions such as sweating, breathing and urination. Start each day with a 20oz. bottle of water if you're not used to doing this. Move on to a bigger amount as you become used to it.
It's also important to drink water first thing in the morning if you are a coffee, tea or soda drinker. Each contains caffeine; a natural diuretic which can aid in dehydration. The consequences of dehydration can be severe. Headaches, dizziness and lack of proper metabolic function are just a few things that can ensue.
Replace or alternate water with sugary drinks
Start replacing your sodas, juices and coffees with water. This doesn't mean to replace all of them, but cut back slowly. Alternate one glass of water with any non-water drink you have. This will certainly increase your water intake, and help with proper hydration.
Change your habits to drink more water
The21-Day Myth is just that- it's a myth. It can take much longer, or less, to create a habit. Why? Because even the best intentions for the best habits can be a struggle. It's easy to break the good habit cycle and fall back into your comfort zone with bad habits. It's also easy to do this several times before a habit becomes second nature.
Instead, push through the habits one day at a time. Each day you drink more water is another day conquered. For days you falter; remember that this is normal, and everyone has done this. The difference is continuing the good habit even after having a bad day or five.