Hey guys! Let's take a second to celebrate that it is Thursday!! Yay! With tomorrow being Friday and all, things are looking up! :) Hope you're having a fabulous week so far. No giving up on New Year's resolutions yet, I hope! If you are one of many who included fitness and health in your resolutions, you've found yourself at the right place. Today I've got some fun exercises to try and ideas for healthifying your life!
5 exercises you should try!
Reverse lunge to high knee: Standing with feet together, step right leg backwards into a lunge, then bring it up and knee up in front of you. Without letting your foot touch the ground, go right into the next rep. Do 15 reps, then switch legs!
Med ball squat & press: Standing with feet slightly wider than shoulders and holding a med ball, squat down to tap the med ball on the ground. Quickly stand up and press your arms overhead to extend fully. That is one rep. Go right into the next rep without resting. Do 12-15 reps.
Elbows-to-Hands: This move is a killer for the shoulders and arms! Starting in a plank on your elbows, push up to one hand, then the other so you're in a push-up position, then lower one arm back to the elbow, then the other. That is one rep. Perform 5-10 with the right arm pushing up first, then switch to have the left arm push up first!
TRX or machine push-ups: These are hard to explain; here's a video to see how to do them! Don't have a TRX available? Set the machine to the heaviest weights and put the handles at a 45 degree angle! To make this exercise harder, step back farther with the TRX so you're closer to parallel (or drop the handles on the machine). To make it easier, step forward so you're at more of an incline (or raise the handles on a machine!) Get ready to feel those tomorrow!
Clamshells: These are awesome for the glutes and hips! Since it is difficult to explain these as well, here's a video to watch! Perhaps someday soon I'll have to start showing videos of myself doing these exercises rather than other people ;)
I also have a few tips for eating and living healthy!
1. A huge part of eating healthy is having healthy foods at home to eat! If you buy chips and ice cream for snacks and donuts for breakfast, its going to be pretty hard to not eat those because they are right there. Having apples and almonds to snack on and not buying the Oreos is going to take away the decision you have to make between eating something healthy or something not.
2. Eating at home versus eating out: it makes a huge difference! Even if you choose healthy items at a restaurant, they tend to be higher calorically and have way way WAY more sodium than you would think possible. Cook at home and you know exactly how much and what you are putting in and on your food :)
3. Can't figure out what your downfall is when it comes to eating? Try an app like My Fitness Pal for a few days to keep track of what you eat. It helps show you where you're lacking and where you're doing well. Its nice to have an app tell you to step up your potassium intake; you might have missed that otherwise!
4. Make time for exercise. Everyone is busy and we let things come in before exercise, but we can let everything come before exercise! Why not watch your Thursday night show while you elliptical rather than sit on the couch? Or throw dinner into the crockpot in the morning and sneak in a lifting session or a run before you eat! It takes some extra effort, but it is worth it, I promise!
That's all I've got for you today, if you have any questions or comments, I'd love to hear from you!! In the meantime, stay excellent (and caffeinated ;) )!
--KQ
No comments:
Post a Comment