Workouts

Even Professional Dancers Weight Train

🔥Even professional dancers weight train🔥
These amazing ladies are professional dancers and also weight train to stay strong and fit. I was honored to work with them and proud to attend their dance performance. In honor of them, I have put this video together to show you how amazing and talented they are and also show you some of their weight training workouts. I hope you enjoy!

Divinity Professional Dancers - Taylor HolladayBailey Holladay and Lexi Hunsaker

Everyone can benefit from Weight Training

Check out this video to see how amazing these ladies really are!


Injury Prevention Guide - INFOGRAPHIC

As you start any new fitness or exercise program the number one goal should be to stay injury free. Especially because building momentum and consistency is when you start seeing and feeling improvements, and you don’t want anything to stop the momentum, especially an injury.

Always remember to start slow, on your own level, and follow these 7 tips below for staying injury free.


Guide provided by Universal Spa & Training Academy a massage therapy school Chicago

Resistance Bands Back Workout for Traveling or At-Home

If you’ve been looking for a back workout you can do while traveling or at home here’s a perfect one for you. All you need are a set of resistant bands. Resistance bands are great since they are inexpensive and you and easily take them anywhere and still get a great workout.

You can order the Resistant Bands here: https://amzn.to/2KvoT2W

Workout Description:

1. Standing or Sitting Rows for Medial Back - 3 sets of 15 reps

2. Superman’s for Lower Back. Alternating - 3 sets of 20 reps

3. Sitting Lat Pull Down - 3 sets of 15 reps

4. Kneeling Straight Arm Pulldown for Lats - 3 sets of 15 reps

Stretches - Hold all stretches for 30 seconds.

1. Squatted Lat Stretch

2. Supine Floor Knees to the Side - Lower Back Stretch

3. Cobra Stretch - Ab Stretch

4. Supine Knees to Chest - Lower Back Stretch

5. Supine Piriformis Stretch - Lower Back and Glute Stretch

I hope you enjoyed this workout. You can order the Resistant Bands here: https://amzn.to/2KvoT2W


GIVING THE GIFT OF HEALTH

I love giving during the holidays but I like to support my clients in their goals by giving them things to support the lifestyle they have worked so hard for. Instead of the cookies, chocolates, or other treats take a closer look at some other ideas to support your family and friends to be healthy and fit also. I promise they will truly appreciate you thinking about their Massage:
It’s not considered just an indulgent to get massages anymore. It’s about taking care of yourself and giving your body what it needs to relax or work out those tight muscles. This is a perfect gift for someone who is over-stressed.

Workout Clothes or shoes:
Everyone that workouts at a gym or does outdoor sports need the proper clothing. This is a perfect gift to support someones fitness regimen.

Workout Equipment:
If you know someone that likes to workout at home or isn’t comfortable going to the gym workout equipment is perfect to support their goals. Think exercise balls, hand held weights, bands or yoga mats with a yoga video.

Gym Membership:
Has your loved one always wanted a gym membership. The gym is the perfect place for support, classes, expert advice and learning about nutrition and fitness.

Personal Trainer:
Do you know someone that wants to learn how to weight train to change body composition but doesn’t know where to start. Hiring them a personal trainer to get them started by showing them proper form and techniques would be perfect. Individualized instruction will give them the confidence they need to do it on their own.

Healthy Food Basket:
Giving a basket filled with fresh, delicious fruits is a blessing to so many this season who are tired of being tempted with all the sugary treats. I hope you enjoy and have a happy, healthy holiday!


How Being Mindful Will Get You a Better Workout

When you hit the gym, does your mind run a mile a minute, while your body struggles to keep up? If you find yourself distracted while working out – constantly checking the clock or running through your to-do list – then you could benefit from a little mindfulness.

Not only will it help you calm that overactive chatter in your head, being mindful can also help you get a better workout.

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Mindfulness simply means becoming more aware of the present moment. Being mindful during your workout helps you stay connected to your strength as you move through each exercise. And when you lose focus, your workouts just aren’t as effective.

Here are some ways being mindful will get you a better workout and better results.

• Mindfulness boosts your mind-body connection. I’m sure you’ve heard this popular term several times. But do you really know how to use your mind-body connection related to your fitness goals?

This is how it works, go within and focus on contracting the specific muscle your working on during the muscle-shortening phase of the exercise. The more focus and tension you can put on that muscle the stronger you will become and the faster your results.

• Mindfulness gets you better results. When it comes to training (and especially strength training), your overall form is extremely important! Being mindful during your workout improves the quality of your movement and exercise technique. This means less injury and better quality workouts for better results.

• Mindfulness leaves you feeling satisfied. If you focus more on your workout, moment by moment, you’ll have a sense of pride and accomplishment when you’re done. You’ll end your session feeling satisfied and knowing you truly did your best – now that’s a good feeling!

Tips on Training with More Mindfulness

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Sounds great, right? But how do you actually put mindfulness to work for you? Here are a few tips to get you started.

• Highlight a purpose for each training session. While you may have a big “why” that’s driving you and keeping you motivated, you also need to enter each workout with an immediate purpose that you can focus on.

For example, you might decide to concentrate on working your lower body for today’s strength training session. Or you might set a goal for a certain number of calories you want to burn during a cardio workout. Make your purpose achievable and measurable – and then, focus!

• Don’t rush it. Your time in the gym is just that – YOURS! Take your time once you start your workout and don’t rush through the movements. Focus on your form, particularly in strength training exercises. The goal isn’t to get in and get out – the goal is to make your time count!

• Breathe. Sounds easy, right? If you find yourself rushing or your mind wandering to a long list of “to do” items you need to tackle, bring yourself back to the moment by taking a deep breath. Remember, this is your time to exercise – everything else can wait.

So, when you feel the need to pop in earbuds and zone out on the treadmill, consider a change of course. Try working out without any distractions and stay mindful during your next workout.

Pay particular attention to what your body is doing and how it feels.

Changing how you exercise can make your time at the gym more enjoyable and unbelievably satisfying!

How To Get Motivated To Exercise

With summer around the corner, do you know how to get motivated to exercise and stay motivated?

Are you still on track with your New Year’s Resolutions to get healthy and fit?

But as spring rolls around and the newness wears off on your resolutions, you might start losing your motivation to hit the gym?

Hey, it happens to the best of us.

But now is the time to take back control and refresh those resolutions so that you can be successful in your fitness journey.

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Here are my tips to stay motivated from New Year’s Day to New Year’s Eve – and every day in between!

How To Get Motivated To Exercise

Strength in Numbers

After a long, exhausting day at the office, you may start thinking about skipping the gym – but if you have a workout partner that’s counting on you, you’re more likely to stay committed.

Accountability is everything when you’re trying to stick to positive, healthy changes in your life. If you want to crush your goals, find a workout partner or trainer to hold you accountable, or consider joining a group fitness class.

As a bonus, social time is great for your mental health, and time flies when you’re having fun with your friends!

Spice Things Up

Variety is the spice of life, and this applies to your workouts as well. It’s hard to get excited about the same old boring routine – so break out of your rut! Incorporate different machines and movements, as well as real-life activities like hiking or tennis.

Not comfortable enough in the gym to step outside your comfort zone? Then a personal trainer is a great way to go. After all, the magic happens as soon as you step outside your comfort zone and try something new.

Be a Goal-Digger

It’s hard to crush your goals if you don’t set them in the first place. Write down both short- and long-term goals and look at them often. You may even want to write them on sticky notes that you post in different places around your house, so you’ll see constant little reminders to stay on track.

And don’t forget the best part of setting goals: Celebrating when you cross them off your list!

Make Fitness Fun

Exercise doesn’t have to feel like “exercise.” It’s ok to have fun while getting your sweat on. If exercising is enjoyable, you’ll look forward to your workouts and stay committed. Do you like rock-climbing? Then take your workout outside and into the fresh air for a tough but fun climbing session.

Maybe you love the calming energy that yoga gives you. In that case, make the mat your go-to exercise when you’re feeling burned out.

Remember Your Why

I saved the best (and probably the most important) for last. Remember why you started your fitness journey. Whatever got you moving will help keep you motivated.

So, whether you’re trying to lose weight, add muscle, or just get a better overall bill of health, your “why” is your secret weapon when you need a little extra boost of motivation. If you have that fire within, you will keep going. If not, find your reason.

Could it be for your health, to be a good example for your children and family, to be the hottest and most fun grandma out there or maybe you want to rock your bikini at the beach. All you need to do is find your “why”!

Now that you know how to get motivated to exercise, stop reading and start doing!

Choose one (or more!) of these tips and put it into action. Before you know it, you’ll find yourself at the end of the year looking back at all you’ve accomplished.