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gym Archive

Monday

21

April 2014

ALWAYS READY

Written by , Posted in Body, Happiness, Inspiration, Yoga, You

Always ready! Never an excuse to skip out on self-care/workout. Here are a few answers to common excuses that stop you from getting your sweat session on:

I forgot my lock. Trust that no one is going to steal your stuff. Keep your phone and wallet by your side.

I’m not wearing workout clothes. Take the stairs, speed walk, tuck in your tummy all day long. Do kegal workouts at your desk (haha). Drop and do squats anywhere. Wear workout leggings that can dual as normal every day pants, and a tank top under whatever you are wearing and you are always ready for an impromptu Yoga or Pilates session. Or… just bring workout clothes with you!

I will smell. Carry cleansing cloths and a mini atomizer of your favorite perfume. For long-term commitment, find a studio or gym with showers as your home base for workouts.

My makeup will run. Carry a stick concealer and gloss with you. Wear waterproof eye makeup in the morning.

I don’t have time. One hour of yoga is only 4 percent of your day. No one can convince you to put your health first but yourself. Don’t burn out and let stress creep up on you. Maintain good health everyday!

Happy Monday.

xx love & light.

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Sunday

1

September 2013

Wednesday

28

August 2013

Monday

26

August 2013

SIDE SLIMMER

Written by , Posted in Yoga

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The Side Slimmer!

The focus this week will be ‘Slim Waist.. Cute Butt!!!’

K~ so now that that’s settled, here’s how you do the Slide Slimmer:

Position A: sit ladylike with legs to the side, palms to the floor on the opposite side at shoulder width apart.

Position B: extend your top leg out as you push up, repeat 12 times! 3 sets, then switch sides.

12 reps; 3 sets- go!

Friday

23

August 2013

VIDEO: PLIÉ SQUAT JUMPS

Written by , Posted in Yoga

A 30 second preview of how to do Plié Squat Jumps! I get butt-lift questions a lot and thought this would be the best workout to show as my first video!! I love doing the photo how-to’s but this is just another way to really show how to do a workout properly.

Butt Lift Workout – How to do Plié Squat Jumps! This is a mini workout you can do anywhere. So here it is….. click, click!!

Video Voiceover:

  • Arms straight out in front of you, feet turned out, and a slight bit wider than shoulder width apart, good posture + chin up!
  • Lean forward and stick your butt out.
  • Push down to squat and jump as high as you can while swinging your arms and legs behind you.
  • Engage your core, this works your butt and thigh.
  • Try 3 sets of 10 reps.
  • Take breaks like this in between if necessary.
  • Stay hydrated!

Let me know your thoughts, & what you want to see next. I want to know what you want!!!! xo

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Thursday

22

August 2013

TEASER II

Written by , Posted in Yoga

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Okay, let’s get motivated!!! It’s the final movement for this weeks inspiration, Pilates!

I learn so much just by posting and writing here everyday. I always want to ensure that the movements I post are of correct form and helpful! You can do any of the exercises I post anywhere because they are equipment free. All you need is a little motivation.

So, today’s workout is the Teaser II. There is one position for it with a slight movement:

Get into position- balance with your legs and hands extended up, see above. Then lower and raise your legs for 3 to 5 reps. Do 3 sets!!

Great for your abs.

Wednesday

21

August 2013

PLANK CROSS

Written by , Posted in Yoga

Plank Cross

The Plank Cross works your abs, obliques, shoulders, and butt.

Here’s how to do the Plank Cross:

Position A: start in plank position with wrists directly beneath shoulders.

Position B: engage abs as you bring your right knee to the left. Return to plank and repeat on opposite side.

Do 30!

Beauty P.S. I am working up the will to cut my hair. Why is hair so emotionally connected to us?? Does it signify that we are yearning for a dramatic change, not only in appearance but in situational circumstances, relationships, or career? Thoughts anyone? Read this good article about the psychology of hair from YouBeauty.

Edit, 1 hour later: and here’s why I’ve already decided against chopping off my hair.. ”I’m thrilled with how my hair looks right now, which, as you all know, is the perfect time to fuck with it and make myself miserable. ” –Babe Walker.

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Tuesday

20

August 2013

KNEELING SIDEKICK

Written by , Posted in Yoga

Kneeling Sidekick

Another Pilates move today! Kneeling Sidekicks, they are great for your glutes, obliques, chest, shoulders.

Position A: get on all fours, chin down, right leg extended straight back behind you.

Position B: kick to the side without rocking your body. Keep your hips steady (do not rock them back and forth). Repeat!

Do 30 per side- go! 

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Monday

19

August 2013

LEG CLIMB

Written by , Posted in Yoga

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Here’s to a Pilates inspired week! Happy Monday.

The leg climb has been challenging to me because of the flexibility factor. How high can you climb up your leg without compensating good form?

How to do the Leg Climb:

Position A: sit with both feet stretched out in front of you, kick your right leg straight up! Hold your calves from a comfortable distance.

Position B: straight back- pulse your legs into your chest as you climb up as much as you can. Switch legs.

Try this on a daily basis to progressively increase your flexibility.

Do 20 reps!

Thursday

15

August 2013

HEADSTAND

Written by , Posted in Yoga

 

How to do a Headstand!! This has to be my most favorite pose because it took a lot for me the first time I tried this— to completely erase the fear of falling. Try it! This will improve your upper body strength and balance.

Here’s how you do it!

Position A: get on your elbows and knees, fold your hands together, and place them on the ground in front of you, strong forearms.

Position B: firmly position the top of your head in front of your folded hands. Step up on your toes and inch forward bit by bit.

Position C: stay balanced on your forearms, slowly lift your right leg up.

Position D: lift your left leg up. Do not hunch your shoulders, and keep your forearms strong. Most of your weight will be at your forearms, not so much on your head. Balance and hold!

Try this everyday for 30 seconds to a minute.. If you don’t get it at first, keep trying steps A to C until you get to D 🙂

I hope the yoga inspired movements this week motivated you to go and practice it whether you are a beginner or an advanced yogi bear.

PS- just a few words of encouragement… you won’t always get the support you need from every single important person in your life, what’s important is knowing what you want, and going for it no matter what. People will be there to protect you and look out for what they believe is for your best interest. But only you know what’s inside you and only you know what’s best for you. Don’t get beat by outside influences. Stay true to what you believe in, firmly believe in it until you get it.

Wednesday

14

August 2013

SIDE PLANK POSE

Written by , Posted in Yoga

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Balance, activate and strengthen your core with the Side Plank Pose!

Here’s how you do the Side Plank:

Position A: start at plank, plant your palms firmly to the ground.

Position B: place your left leg over your right as you turn to your side, the edge of your bottom foot should be balancing you up, hips high, left hand high up to the sky. Advanced? Look up! Balance and hold for 30 seconds.

30 seconds each side- go!

Tuesday

13

August 2013

ROCKSTAR POSE

Written by , Posted in Yoga

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Continuing with our yoga week! It’s my favorite yoga pose actually. The pose itself feels like you’re opening up completely to the world around you! It’s not just about holding a pose and making it look good- it increases your energy level + builds your confidence. It’s like an instant energy switch!

Physically, it strengthens your core and upper body.

Characteristics associated with this pose: open, adventurous, bold.

Here’s how you do the rockstar:

Position A: start at downward dog split with your left leg, bend your leg towards the right. Keep a strong balance here for a second.

Position B: keep your right leg firmly balanced to the floor as you curve your body backwards and plant your left foot to the floor. Your right palm is firmly planted into the floor for balance and left hand is reaching far back behind you! Hips up to the sky. Pose, hold!

Do 30 to 60 seconds per side.

Monday

12

August 2013

DOWNWARD DOG SPLIT + KNEE DRIVE

Written by , Posted in Yoga

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We are going to focus on yoga inspired moves this week! So excited! Yoga is said to be the union of the mind, body, and spirit. A session can give you clarity and focus.

Lets start with how to do a downward dog split + knee drive:

Position A: start at push-up position, then move into downward dog, elbows straight, legs straight with glutes activated and popped up. If you can plant your heels to the floor, please do. This will stretch out your calves.

Position B: lift your right leg up to the sky, hips remain forward.

Position C: move into plank position as you bring your knee into your chest. Back to position B, and repeat.

10 to 12 reps each leg!

Wednesday

7

August 2013

JOG + RUN + SPRINT

Written by , Posted in Yoga

We are continuing with our week of cardio:) You don’t need much, but a little bit everyday will go a long way!

For an effective workout, try high intensity interval training. I recommend the ‘Jog, Run, Sprint’ workout below if you want simultaneous toning and weight loss.

High Intensity Interval Training:

  • 1 minute walk
  • 2 min jog
  • 2 min run
  • 1 min sprint
  • 30 sec jog
  • 30 sec sprint
  • 30 sec jog
  • 30 sprint (at your max speed!)
  • walk it out for 1 min

This is only 9 minutes! It burns approximately 110 to 130 calories.

x

Tuesday

6

August 2013

BURPEE

Written by , Posted in Yoga

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Burpees are so challenging – but it’s such an effective full body cardio workout- try it!

How to do a Burpee:

Position A: crouch into a squat.

Position B: jump-kick feet back to plank.

Position C: hop feet back between your palms to squat.

Position D: jump up to the sky!

Advanced: add a push-up to your plank.

10 to 20 reps- go!

Tuesday

30

July 2013

CRISS CROSS REACH

Written by , Posted in Yoga

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The Cross Cross Reach! These will flatten your abs. No equipment necessary!

Position A: back straight, palms to the floor at your sides, legs extended out in front of you.

Position B: lift your left leg up, reach your right arm towards your toes- touch your toes!

Position C: other leg/arm!

15 reps each side; 2 sets- go!

Monday

29

July 2013

SKATER LUNGE

Written by , Posted in Yoga

Happy Monday! This week we are focused on equipment-free workouts. You do not need a gym membership to workout, most machines are actually limiting in fitness progress. Variety and progress is always good, so step off the machines and try equipment-free workouts (from this blog;)

The Skater Lunge works your outer thighs and butt! Here’s how to do them:

Position A: take a big step forward diagonally with your right foot, hands on your hips for better balance.

Position B: lower into a lunge – go as low as you can without letting your knees touch the floor. Repeat!

Do 20 reps per side; 2 sets- go!

Friday

26

July 2013

REFLECTION FRIDAY

Written by , Posted in Yoga

I really hope the workout moves this week were helpful, and kept you moving! Working out can be terribly hard and sometimes boring!! My goal is to offer variety so I can keep myself challenged too!

The focus this week was to activate your core- can never overwork your abs.. the stronger your abs the better your overall health & core strength.

I love keeping Fridays as a day off on the blog for reflection. Physical activity releases negative energy and toxins, therefore promotes a still mind which reduces stress so you have more mental space to just be happy!!!!

We all have so much to be happy about- take 60 seconds to think about everything and everyone you are thankful for..

I am personally very excited that after years of trial and error I have finally found a release for my natural ambition. The opportunity to officially be able to encourage others to reach for better is an amazing task to have.

Have a great weekend- the next workout post is Monday! x

Thursday

25

July 2013

BRIDGE PULLOVER

Written by , Posted in Yoga

This move is amazing for your glutes and abs- the bridge pullover!

Here’s how to do the Bridge Pullover:

Position A: lay flat on your back, arms straight and extended above you, left knee bent, right leg extended straight up.

Position B: activate your core, lift your hips up to the sky as you reach your arms up and over to your sides.

Position C: lower your right leg to bend and hips down to the floor as you raise your hands back up to starting position.

Position D: now your left left extends up, hips up to the sky, and arms pulled over to your sides! Repeat.

20 reps; 3 sets- go!

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Wednesday

24

July 2013

THE SUPERMAN

Written by , Posted in Yoga

Last week we did the Spider-Man! This week I wanted to try the Superman, in lieu of the movie in theatres currently, Man of Steel!

This works your core, glutes, and lower back.

Here’s how to do the Superman:

Position A: lay flat on your stomach, arms and legs extended (like Superman when he’s flying).

Positions B: raise your right arm and left leg, hold. Repeat with opposite limbs.

Tip #1: Keep your head down to avoid a neck strain.

Tip #2: Remember to activate your core (abs tight)!

15 reps; 3 sets- go!

(Photography by Ron Gejon!)

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