workout

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!


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!

Holiday Workout Ideas for Women on the Go

‘Tis the season to feel frazzled! With the holidays come the stress and chaos of the season. And if you’re planning to hit the road to see family this year, you may wonder how you’ll ever be able to squeeze in a workout.

Whether you’re in a hotel room or stuck in bunkbeds at your mother-in-law’s house, I’ve got you covered. Here are some travel-friendly workout ideas that you can do anywhere.

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Bodyweight Exercises

Skip the workout equipment and get back to basics with these bodyweight exercises that are perfect for on-the-go resistance training.

·      Upper Body and Core

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You’re probably already familiar with both push-ups and side planks, so why not combine these two movements to pack a one-two punch for your upper body and core.

Simply do a push-up, then rotate onto your side and reach your arm up for a side plank. Back down into a push-up position and repeat. Modify as necessary. Do 3 sets of 8 to 10 reps on each side.

·      Legs and Booty

It’s all about the squats when you’re trying to get a mega bang for your buck. This one bodyweight exercise hits several major muscle groups and can be done anywhere.

If you have enough space, lunges can also be a great option, and they boast a big lower-body impact as well.

For both of these exercises, do 3 sets of 12 to 15 reps (per leg for lunges).

·      Cardio

You don’t have to be outside or in a gym to get in your cardio. If you’re stuck in a bedroom or hotel room, do intervals of jumping jacks, burpees, or mountain climbers to get your heart racing.

You can also combine any of the upper body, lower body, and core exercises I mentioned earlier into a HIIT type session to get both strength and cardio done in one workout.

·      Yoga

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If stress from holiday travel is bumming you out, namaste your way through it with yoga. There are plenty of quick and easy yoga sessions that you can stream anywhere to help you stretch, strengthen, and tone.

Get Active Outside

If you’re sick of being stuck in the house during your travels, bundle up and get outside. Taking full advantage of the outdoors is a great way to stay active.

Are you traveling to a snowy winter wonderland? Hit the slopes or visit an ice rink for some ice skating. Not your cup of tea? Go sledding! Believe me, lugging a sled up a hill will have your quads on fire (bonus points if you load your sled with kiddos first).

Final Thoughts

Don’t get put on the naughty list – commit to staying active even when you’re on-the-go this holiday season. Plus, squeezing in a few training sessions now will make jumping back into your fitness routine a breeze once the holidays are over.

Need more ideas on how to stay fit through the holiday season and beyond? I’d love to help you start the new year off stronger and sexier than ever! Let’s chat.


The 5 Things I Do Every Weekend to Stay Healthy All Week

Staying healthy all week takes some planning, and what I’ve learned is that if I don’t have a plan and schedule the whole week goes haywire. One of my favorite quotes that I find so true is “If you fail to plan, you plan to fail.” Benjamin Franklin. I want to be successful in my health journey and I’m sure you do too, so let’s make a plan. Here I talk about the 5 things I do every weekend to ensure my success for the week.

1. Routine

Routine is everything because the body strives on regularity and structure, especially if your main goal is weight loss. If you have a structured schedule on weekdays and then everything goes haywire on the weekend your body will pay for it. For instance, if you are eating healthy planned meals during the week and then you go crazy on fast food, sugar, and alcohol on the weekend you will wake up Monday morning feeling sick and 3-4 pounds heavier than the week before. Talk about making yourself feel bad. To avoid this, think of how you want to feel on Monday morning, and what steps you need to take to create that good feeling, and then do that!

If you want success with your weight loss and to wake up Monday morning with a flat tummy with no weight gain follow your same structure as you do during the week. Some examples are, eat at the same times on the weekend as you do during the week, stay hydrated and drink all your water, get 8 or more hours of sleep and if you missed any of your workouts during the week make sure to get it in on the weekend. I’ve been doing this for many years and one of the most important things I’ve learned is that “winners are made on the weekend”.

2. Meal Planning and Shopping for The Week

Every Saturday I plan my meals for the next week, make a grocery list and head to the store. I like to shop at Costco for the most part since I can buy in bulk and save money. It’s important to buy organic veggies, fruit, and meat since these are free from pesticides and added hormones our bodies should not be consuming. If you have a local farmers market get your fruit and veggies there. Strive to get fresh foods that are in season. If possible buy local eggs, meats, such as chicken, pork, and beef.

3. Advance Prep for The Week

When I return from the grocery store I clean, cut, and measure out the veggies, and make my salads for the entire week. I have individual containers for salads and meals. If I have time on Saturday I will cook all my meat and/or recipes and divide them up into their individual containers with the veggies and carbs. It works best if I shop on Saturday and cook everything on Sunday. If you are working an 8 to 5 job you will want to have your meals ready and with you all day. Having your food with you and eating on a regular schedule will avoid blood sugars from dropping so you don’t eat unhealthy fast foods that put on weight.

4. Pack Your Gym Bag the Night Before

Sunday evenings I make sure my gym bag has everything I need for my Monday workout. I keep certain things in my bag at all times such as toiletries. I always have my headphones in my bag and charged up every weekend. I have my workout gloves and straps in my gym bag at all times. I put out my workout pants, top, shoes and socks so I don’t have to think about it the next morning. It’s there ready for me to put on and head out the door. Or if you are heading to the gym after work you’ll have your gym bag packed and waiting in your car, no excuses, you’ve already planned for it.

5. Gym Schedule

I always have my workout times scheduled on my calendar. Every Sunday I look it over to make sure there is nothing that will get in the way of my workouts for the week. If it’s on your schedule you can arrange everything else around it. If someone wants you to comment to something else during that time simply tell them you don’t have that time available and inform them of another time you do have available. Don’t let others dictate your schedule.

Final word, these five simple things I do every weekend might seem basic but they are important for your success if you want to make progress. Most people fall off the wagon on the weekends and never hit their goals. Being and staying healthy is a lifestyle. Give it 100% for 21 days and I promise you will feel better than you have felt in years.

Wake Up! Your Walking Workout!

Walking is one of the easiest and best kinds of workouts. Walking uses your whole body, calls for zero equipment or unique gear, could happen just about anywhere, is easy on your joints, and involves an impact which is terrific for your bones. So, why aren't you walking?

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Many people incorrectly assume since walking is reduced effect and simple, that it cannot possibly be as valuable. But, the reality is the benefits of strolling opponent to doing nothing has its advantages:

Advantages Consist of:

  • lower high blood pressure,

  • decreased danger of stroke,

  • lowered threat of cardiovascular disease,

  • reduced cholesterol,

  • rise in bone thickness, and

  • raised sense of well-being

  • mental and physical benefits

  • your clothes will get a little looser

  • your legs will look great

Walking can be an excellent weight-loss tool, in addition to a reliable approach for boosting your health and fitness. However, since it's much less literally demanding compared to several other tasks, you will require a couple of strategies to obtain the outcomes you want.

Make sure you continue to get results by mixing things up. Change up your pace by walking at a faster pace for 1-2 minutes and then a moderate pace for 2 minutes. If you're going slower, you could go farther. As well as, if you're walking much faster, you can minimize the distance. To keep your body stimulated for fat loss, mix it up!

Discover a hillside (or two!)

Hills are a terrific means to enhance your intensity without having to walk faster OR longer. As well as, hillsides will certainly recruit your heart rate a bit differently than flat terrain, which will boost fat burning effects at a higher level.

Gain a little weight (not really!)

Adding extra weight to your walking exercise is an easy method to challenge yourself at the next level. While you could have seen individuals sporting hand or ankle weights while walking in your area, weighted vests are a much safer method to burn extra added calories.

The vest evenly distributes weight naturally as to not alter the means you stroll.

Get innovative

Spice up your strolling routine by including added workouts in the process. See a park bench on your path? Stop and do a set of push-ups or triceps dips. Discover a collection of staircases? Playground? Why not jump on the swing, hang from a bar, or any of the various other fun activities that offer themselves.

Need more ideas? Try this walking workout

Walking Circuit Workout – 45 minutes

  • 5 minute walk – warm-up

  • 2 minutes jog

  • 1 minute walking lunges

  • 2 minute walk

  • 2 minute jog

  • 20 traveling lateral skip squats – 10 each side

  • 2 minute walk

  • Continue sequence until you reach 45 minutes

If you start on a regular routine you are more likely to add other healthy behaviours. So, lace up those tennis shoes and go out there!

GET SEXY TONED SHOULDERS

GET SEXY, TONED SHOULDERS

FULL GYM SHOULDER WORKOUT

Before starting any weight training always warm-up on a treadmill or elliptical for 5 to 10 minutes. Make sure your shoulders are warm before starting by using with a lighter weight and performing at least 15 reps. Increase your weight on your beginning set. Always watch yourself in the mirror for proper form. 

Shoulder Workout

1. Combo: Incline face down reverse d-bell flies with d-bell front raise
    3-4 sets of 10 reps each

2. Incline bench side d-bell lateral raise
    3-4 sets of 10 reps each side

3. Sitting single d-bell overhead press
     3-4 sets of 10-12 reps each side

4. Standing plate upright rows
    3-4 sets of 12-15 reps

Alway check with your doctor before starting any exercise program.

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