Archive for January 27th, 2014

January 27, 2014

Form and Technique

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You can work out until the proverbial cows come home, but if you do not have proper form, you are making the process take that much longer. Proper form is KEY to success. Form over speed equals results. Its a simple formula that works time and time again. You don’t have to be a fitness professional to have good form either. It starts with self-awareness, and is followed up by listening to the instruction and tips from those in the fitness industry who can help you. Video yourself, or watch yourself in the mirror, to ensure you are doing your moves properly to get the best possible results. Here are a few tips in some standard moves that you can start with:

1. SQUAT–all the weight should be in your heels. Feet should be hip width apart, toes pointing forward (in a traditional squat). Your butt should be back, back flat, and chest up. Your range of motion will depend on the mobility through your hip flexors and hamstrings. Be sure to not let your knees go over your toes or let your heels come off the ground. 

2. LUNGE–your ears, shoulders, and hips should all be in alignment. Think of a pole running through a carousel horse. Toes pointed forward, legs bent making ninety degree angles. Your knee should not go past your toe and your body posture should be tall. 

3. PUSHUP–hands wider than your shoulders so that the work is in your chest, not your triceps (for a standard pushup). You should be in solid plank form. Gaze out, not down so as to keep your neck and head in alignment. Your butt is down, back is flat, and hips are lifted. Body stays in plank alignment and as your elbows bend and your body pushes towards the floor and back up. 

4. PLYOMETRICS–start and stop from the squat position to keep your knees safe. Always land toe, ball, heel. Explode off the ground and land as softly as possible. 

5. PLANK–hands directly under your shoulders. All the weight pressed into your heels. Butt down, back flat, hips lifted, neck and head in alignment. 

January 27, 2014

In a Hurry? Drink Up!

Come on, let's go!

Come on, let’s go!

Hey peeps! It’s Brooke, here. Is it hard for you to squeeze in your recommended 3-5 daily servings of vegetables? Are you waiting until lunch (or even worse, dinner!) before laying eyes on your first piece of produce? Oh no, this will NOT do! You deserve better than this, and so do I. But sometimes life’s a bit of a struggle, isn’t it? I barely sit still enough to eat, or at least eat as well as I want to. And I often eat my food in shifts (e.g., scrambled eggs at the counter before getting ready, then my oatmeal and my protein shake packed in a cooler to take with me to work). It’s not the greatest system, but it gets me through most mornings. Lately, however, I’ve been trying to take better care of my husband and myself. I’ve loved concocting fresh juice to start our days feeling happy and light.

If you’re a crazy person on the go like me, you’re probably pretty tight with your juicer and blender already. If not, now’s the time to make friends with these kitchen helpers, because they will save you from yourself 😉 Here are a few of my favorite recipes for you to try. They are super easy and delicious!

 

Freshly-Pressed Juice, aka Liquid Gold

Morning Garden Delight

Morning Garden Delight

Morning Garden Delight

Serves 2

  • 1 big handful baby spinach, washed
  • 1-4 romaine leaves, washed
  • Several sprigs fresh mint
  • 1 cucumber, peeled if not organic
  • 2 carrots, scrubbed and ends trimmed
  • 2 celery stalks, washed
  • 1 apple, organic
  • 1 pear, organic

Cut produce, if needed, to fit your juicer’s feeder tube. Feed veggies and fruit into the juicer, and capture the yummy goodness that comes out of the spout. Stir fresh juice, and pour into glasses. Garnish with mint sprig if you like (and I always like ;).

 

Sweet Carrots

Sweet Carrots

Sweet Carrots (or Happiness in a Glass)

Serves 2

  • 4 carrots, scrubbed and ends trimmed
  • 2 apples (Braeburn or Red Delicious are awesome)

Cut produce, if needed, to fit your juicer’s feeder tube. Feed the apples and carrots into the juicer, and collect the juice. Be sure and stir the juice to blend the flavors, and pour into glasses. Pure heaven!!!

 

Blend, Baby, Blend

Berry Spinach Smoothie

Berry Spinach Smoothie

Berry Spinach Smoothie

Serves 2, or 1 if you hog it for yourself like I did! (makes 20 oz.)

  • 2 handfuls baby spinach, washed
  • 1 c. almond milk
  • 4 strawberries, organic
  • 4 raspberries, organic
  • 1 scoop vanilla protein powder (I chose Sunwarrior Raw Vegan Classic Blend, but any protein will do)
  • 1 Tbsp. almond butter
  • Dash of cinnamon
  • Dash of cayenne pepper, optional
  • Ice, for desired consistency

Blend spinach and almond milk together until spinach has been broken down. Then add berries, protein powder, almond butter, cinnamon, and cayenne pepper. Last, add ice and blend until the smoothie is desired consistency. Talk about a delicious, nutritious powerhouse of a smoothie!

 

Gorgeous and green, just the way I like!

Gorgeous and green, just the way I like!

Drink up, you beautiful thing!

Brooke

January 27, 2014

Why would I spend 40 minutes soaking my feet?

http://youtu.be/Zstg17MS5As

Take a listen to Matthew Buchanan as he explains the whats, whys, and how’s of the Lectro Chi Premier Foot Spa. It also explains why I invested in a unit for my family and why you should too.

If you’ve never heard of or understood cellular detoxification, now’s your chance to take holistic health to another level. This, of course, takes YOU to another level as well. I love it! –Lacey

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Follow me on Facebook at: Facebook.com/laceyfit or on Instagtam at @Lectrofit for more on my work with Lectro Life Technologies and coaching clients into to a healthier lifestyle!