Training Tip of the Month
“Monitor Your Body Position to Make Stretching More Effective"
Stretching and maintaining mobility is important, but doing so often requires more attention to detail and precision than most people give it.
Stop haphazardly going through your stretching routine and begin to be aware of your spine position and position of the joint that you’re stretching.
Quad/Hip Flexor Stretching
Glute/Posterior Hip Stretch
Random Thoughts on Women & Strength Training
I’m going to stray a bit from my usual article review. Above is a link to a Time article on the positive impact strength training can have on women. Reading this got me thinking about the hundreds of strong women that I’ve worked with and the questions and hesitations that I still hear and see when it comes to women starting a strength training program.
For a multitude of reasons there is still hesitation when it comes to women beginning a strength-training program.
Whether it is because of a fear of getting “big and bulky” or a lack of confidence to walk into the weight training section of a gym, or an unwillingness to step outside of your comfort zone and try something new; even though the hours of cardio you’ve been doing for the past few years hasn’t gotten you the results you want.
Either way, it is understandable. The gym can be intimidating, knowing where to start can be overwhelming, and making changes is challenging.
But, what if I told you by starting a strength-training program you will:
- Get Stronger
- Feel More Confident, Not Only in the Gym, but in Your Day to Day Interactions
- Increase Lean Mass, Tone Muscle, Build Muscle (whatever you want to call it)
- Have More Energy
- Feel More Badass and Better About Yourself
- Increase Bone Density
- Burn More Fat
And if you still have reservations about strength training, it’s ok; you don’t have to be a bodybuilder or a powerlifter. Just consider getting into the gym and lifting weights 2-3 days/week. You don’t have to give up your cardio or “make you sweat a lot” classes. Find a way to make strength training fit into your routine and mix it into your schedule, with other forms of exercise that you enjoy.
It is not the be-all and end-all, but it sure is important, and when adding strength training into your routine it will not only help you get physically stronger, but help give you more confidence in your daily life, and allow you to feel better about yourself, why not give it a try.
Fitness goals are rarely reached in a linear fashion. There will be setbacks, successes, ups, and downs. With that being said, the best way to ensure that you’re staying on the right track towards reaching your goals is with consistency, patience, optimism, and a good support system around you.
Check out how Liza went from being worried she’d never play sports again to working out consistently and participating in the sports she wants whenever she wants.
Instagram Post of the Month
Goblet Squats vs. Back Squats - Mastering the goblet squat is an important first step towards progressing to heavier variations like the back squat. The Goblet Squat allows you to: ✅ More easily engage your abs and control your spine - ✅ Keep your chest tall - ✅ Minimize stress on your shoulders - Having your first exposure to squatting be the back may make you: 🚫 Over Arch your lower back - 🚫 Lean forward too much - 🚫 Put higher stress on your shoulders because of fixed position on bar - #pptma #squats #gobletsquats #backsquat #workouts #fitness #trainsmart #trainhard #legday #exercise #fitfam #siranitraining