CREATIVE PUSH-UPS & PHYISO BALL

Push-ups work almost every part of your body. Doing push-up uses the body's weight working against gravity to strengthen muscles. A woman who does push-ups can strengthen her chest, firm and tone her arms and stabilize her core, or abdominal muscles. Yes, I know they can be a bit boring, and hard! so let's add a Physio Ball for a little different approach, and we can work on our balance and strength too. 

Nike Shoes/ Alo yoga Pant / lululemon Top / emi-jay hair tie / 

Take the ball and place underneath your shins - Find a wall to balance yourself on while getting into position - Walk your arms forward slowly while keeping your balance - You will be working your core the entire time along with your balance - 

Now you are in regular push up position - 

Lower your body down to the floor and push back up, just like you would a regular push-up - Try and keep the ball still as possible -  You will feel this in your arms - your core - back of your thighs - shoulders - triceps- All over!   If you place the  ball a little higher (on your thighs) it will be a bit easier - I like to do 2 reps of 20 push ups. You will really feel this in your upper body. This exercise is a little more exciting than doing push-ups only.  *Do what is best for you.  I am not a trainer, I just enjoying sharing what I do with you.

        “A woman is the full circle. Within her is the power to create, nurture and transform.”                                                                                                                   Diane Mariechild

BENEFITS OF DOING PLANK

Here are two exercises for when you are on-the-go or at home. Ladies let's get STRONG. Planks have become increasingly popular for core strengthening, and for good reason: it works - Sometimes the simplest of movements result in the greatest gains to your fitness, and this is certainly true with planks. Holding the plank position takes strength and endurance in your abs, back, and core.  And that's what we're doing...Getting Strong.

Five Benefits of Doing Plank / 1) Toned Belly 2) Reduce Back Pain 3) Flexibility 4) Improves Mood  5) Improves Balance and Posture / Nike Shoe / Nike Pant / lululemon /  Emi-jay hair tie 

Position yourself seated on the floor - Toes pointed

Push body up - Legs straight out in front of you. Make sure you're not holding your breath. 

Take your butt to the floor - As you come up - lift your leg up - butt to the floor - switch legs - 10 lifts on each leg - 2 sets - *Try not to collapse in your mid-section. Plank is one of the best exercises for core conditioning but it also works your glutes , hamstrings, improves posture, and balance.

Turn over and hold in a plank position for 1 minute - (or as long as you can ) This exercise strengthens your entire body -  If you do planks regularly, you'll find your'e able to sit or stand  straighter, and even breathe easier. Just doing the above plank is enough. You will see the more you do it, the longer you will be able to hold the position, and that means you are getting stronger.

 A strong core enhances balance and stability, it can help prevent falls and injuries during sports or other activities. In fact a strong flexible core supports almost everything you do. Your back is your 'ladder' a great way to keep that support healthy and long lasting is to strengthen your core.

                       * Life shrinks or expands in proportion to one’s courage.” – Anais Nin

STRONG ARMS 4-LIFE

As we age the arms are one of the first to show the signs of muscle loss. Our muscles do not respond well to sudden bouts of exercise, so the key is to work out your muscles on a regular basis throughout your life. The older you are, the faster your muscles begin to atrophy if you are not engaging in some sort of strength training exercise on a regular basis. 

 You can easily prevent muscle atrophy on your own. Carve out the time to incorporate strength training into your healthy lifestyle routine. You can start with light weights, some determination, and you are on your way. It's important to have protein 15 minutes after your workout, this will feed your muscles. I have noticed if I skip a few days, I can visually see a difference. I keep 2 pound weights in my kitchen pantry, and while I prepare dinner...I lift, and catch up on a few of my favorite programs (Homeland & Scandal) 

Stand parallel with feet hips distance - Raise arms to shoulder height - Palms facing down - Lift your arms at a rapid pace from your hips to shoulder height 20 times in this position. This will get your heart rate up. Keep your core strong, and make sure their is no arch in your back.

Position 2 - Arms in front of you - Wrist facing down - Begin to lift at the same steady pace up and down - Not taking your arms above your shoulders - 20 reps. - Keep your core strong -

Position 3 - Take your arms to the front - Turn your wrist so they are facing each other - Begin to lift at the same steady pace for 20 reps. - Not letting your arms and weights go to far above your shoulders- You will feel the burn!  I like to do 3 sets of 20 reps. * I am not a trainer - I enjoy   sharing with you what I do. We as women balance a lot! If we can share and support each other, we grow stronger in our mind and body.

I work-out my arms 6 days a week. I like to mix it up - I do pilates - yoga - and lift weights. Do include strength training into your fitness routine. It is the number one way for you to remain strong, and keep the bones healthy. Our bones are very porous and soft, and as we age, bones can become less dense. Resistance training can combat this effect because; as we put more tension on our muscles it puts more pressure on our bones, which then creates fresh new bone. As we build muscle; we make the muscle we already have STRONGER. We all hear stories how older people fall and break their bones, or we have a family member who has experienced this. Pick up weights, make healthy choices, express gratitude, and you will be happier in the long run. Start moving and don't stop not matter what your age! 

                         "Aging is not lost youth but a new stage of opportunity and strength." Betty Friedan (1921-2006)

Our Muscles