ARE YOU LIFTING TOO HEAVY? - Do you ever get achy joints? - The last couple of weeks, my elbows have been achy, which is a sign that I’ve been working with too heavy of weights. - Being 58, I need to use a little more caution when lifting. - I want to be able to work out for years to come, as I’m sure you do too. - However, if we’re not careful with our weight training, our joints will be suffering from all the wear and tear from heavy lifting. - Did you know your muscles have no clue how much weight you’re lifting or what exercise you’re doing? - Muscles only care about 3 things: damage, tension, and stress. - To build muscle you must create anabolic stress. - Muscle that is in an anabolic state is adding protein, and therefore, growing larger. So make sure you getting enough protein in your diet. - And you don’t always have to lift heavy to create stress (time under tension). - When I do a bicep curl, using 20 lbs dumbbells, I’m able to get more muscle engagement than if I used 30 lbs. - This is because, I can control the weight, and it isn’t controlling me. - By controlling, I mean, that at any point in the movement (raising or lowering) you can stop the weight and do an isometric hold. - Vince Delmonte says, “If you can’t control the weight, you can’t challenge the muscle, and if you can’t challenge it, you can’t grow it!” - Instead of always looking to increase the load, look for ways to make the exercise more challenging, by switching up the angle or position. - An example, is to do a bicep curl seated on an incline bench, instead of it doing in a standing position. - This really changes the angle at which you’re hitting the biceps. You’ll find you won’t be able to lift as heavy, but get great muscle engagement. - Train hard, train smart and listen to your body....it’s gotta last you a lifetime. - #fitjourney#liftingweights#strongnotskinny#getfit#fitover50#fitover40#fitafter40#fitafter50#fitwomen
. . . . What are you working on? . I’m working on my chatter in my head. Internal progress doesn’t really have as much visual feedback. It can be hard to “see” the progress. Some days I feel down, some days I feel good. It’s a process. Trying to choose positivity each day. . Yesterday, I felt great after my workout!! We can do this! One day at a time ❤️ . . .
Training Tip 101: On days when you don't want to workout, train the body part you enjoy training the most. • Which is.... what?! • For me, I like training my shoulders the most because I don't actually don't give them a lot of focus or train them extensively at weight training. Instead, they get overly worked out and exhausted at boxing and I leave them at that. • Swipe to see one of my favourite shoulder exercises for us fighters -- weighted punch outs. They're awesome for strengthen the shoulder and really putting power behind the punches.
Would you believe me if I told you I failed at my first challenge? Well truth is I did ! I allowed personal issues effect my health instead of using it for motivation and a stress reliever. I felt like I lost myself completely and picked up old bad habits again. It took a "come to Jesus moment" for me to kick myself in the butt and put myself first. I evaluated why I failed my first challenge and the struggle I had the most was that I was sacrificing time with my kids and that was something I refuse to do. So I told myself what am I willing to sacrifice to reach my achievements. I decided sleep was going to be my sacrifice. 4:30 am comes by quickly when you have just finished housework, cooking dinner, nightly routine with your kids, and spending time with my fiancé. But to me I can sacrifice sleep as long as I am not sacrificing time with my kids. So this full time working momma of two gets up at 4:30 am every morning and gets her workouts in before anyone wakes up in the house. This has changed my life completely and allowing time to work on myself and get where I want to be. I have successfully completed Phase 1 of my 6 week bootcamp and just started Phase 2. There are still 3 spots left to join! Who wants to take the challenge with me and see results that actually last and change your lifestyle?? Message me today to get your spot!!! #nomoreexcuses#timeisnow#fitmom#mommyoftwo#earlybird#womenwholift#empoweringwomen#strongereveryday💪
I used to despise chest day + it’s quickly become my favorite thanks to @xogingy CCC program 💪🏼. . I have a more prominent case of kyphosis (curved back) & my chiropractor says I need to work more on opening up my chest. Bench has helped a ton with that + the last exercise I did here really was a doozy! 😅 See below for a little part of my chest day! . ➡️ Bench Press (not on video) I’m doing percentage training, but you can do 3 sets of 8 reps at a comfortable, yet challenging weight. ➡️ Incline Bench (3 sets of 6 reps) ➡️ Med Ball Push-Ups (3 x 10) ➡️ Bench Chest Flies (3 x 10) ➡️ Banded Chest Openers (2 x 10 each side) . What’s your favorite muscle group to work out? Let me know below 😝
Supplements. Yes or no? For me, a definite YES. Improved gut health, liver function, adrenal support and thyroid support. I feel better and my body functions better with the help of these little guys. These are NOT in place of good healthy foods (although sometimes I use a greens powder because I want more “ green power.”) If you take vitamins or supplements, make sure they have only what they need. Many supermarket and vitamin store brands have fillers and are not pharmaceutical grade. Trust your source. Most of what I use comes from @mycustomcleanse. They can help you get what’s right for your body. Use MCC’s customized nutrition plan which offers an on-line program and will suggest supplants your body needs to help you reach your nutritional goals. - Ps, today is will be a “sample” of summer with temps around 80 degrees and that is your reminder that shorts and sleeveless tops are in their way in! Lifting weights not only makes you stronger, it firms your muscles so you looked “toned” and gorgeous in your summer clothes! Contact me to get started on your one- mont trial of personal training in a group setting for work only. It’s only $149 to get started! You will not regret looking and feeling better! ;) - - #herfitnessnj#getstronger#nutritionmatters#supplements#healthy