Posts tagged ‘results’

January 27, 2014

Form and Technique



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. 

March 12, 2013

Throw away your scale

Throw away your scale! You heard me, I am not even joking with you. Our obsession, especially females with seeing a specific number on the scale is alarming. The fact of the matter is I always weight the MOST when I am at my tiniest. I repeat…I weight the MOST when I am in the best shape. So what if that magic number appears on the scale if your clothes  fit tight and you are winded when you walk up a flight of stairs. 


So let’s start talking about non-scale victories and how you are going to gauge and measure your goals without stepping on the  scale. I know, you are thinking, but its what I do every morning naked after I go to the bathroom (I know all the tricks you try)…but trust me…this will be a liberating experience for you. 


1. Measurements….take your measurements. Get a good old fashioned measuring tape out and write out your measurements. Go back monthly and see the difference or the lack their of. 

2. Before and after photos….a photo is worth a thousand words right?! And often we can’t gauge change in ourself because we look in the mirror everyday. But when you see two pictures side by side you can see even the smallest and tiniest changes in your body. 

3. How do your clothes feel….seriously this is one of my favorites. I can immediately feel when I am a little out of whack by the way my jeans fit around my waist and butt. Clothes fitting looser…celebrate!


I don’t want you to be a prisoner to the scale. I am 140 lbs, and proud of it. Imagine if I felt like I needed to see that magic number on the scale…I would either be too skinny or lacking a whole lot of muscle. Why? Because for my height and my athletic build, 125 isn’t the right number. 


Does this make sense? Are you willing to do this?Can you do this? Hide the scale for 30 days if you can’t throw it away…liberate yourself and work on your results and celebrate those non scale victories!Image