100% MINDSET

Very important:

The first thing you need to do is change your mindset. If you tell yourself I cant, or you make excuses, you will NOT be able to reach your goals. Once you have the right mindset, then its 80% nutrition and 20% exercises. Stop with the excuses!!!

Back Lever

Primary Muscle Being Worked:       LATISSIMUS DORSI, DELTOID, CORE
Secondary Muscle Being Worked:   TRAPEZIUS, CHEST, BICEP, ERECTOR SPINAE (lower back), RHOMBOID

• Hang from bar or ring with palms facing away from body
• Lean back and bring knees in towards chest
• Straighten legs so that body is hanging upside down
• Slowly lower feet until body forms alignment parallel to floor
• Hold horizontal position

TRX Hamstring Runners

Primary Muscle Being Worked:     HAMSTRING
Secondary muscle Being worked:   HIP, GLUTE, ERECTOR SPINAE (lower back),CORE

• Set the TRX strap to about mid-calf length
• Lie on back and place heels in strap
• Arms to your side
• Engage your abdomen and raise hip up
• Bring right knee towards the body, keeping left leg extended (Breathe OUT)
• Return right leg (Breathe IN) and quickly alternate with left leg towards the body

Stiff leg deadlift

Primary muscle being worked:           HAMSTRING
Secondary muscle being worked:       FINGOR FLEXOR (grip strength), ERECTOR SPINAE (lower back), GLUTE

• Stand hip width apart, feet flat on ground
• Bend-over and grab barbell with overhand grip (palms face you)
• Keep bar close to body (bar further away from body = more strain on back)
• Slightly bend knee and keep legs in this position
• Stand up straight, shoulders back, chest out
• Slowly bend at hips and lower barbell until you feel stretch in hamstring (Breathe IN)
• Slowly raise up to starting position (Breathe OUT)

Leg Pull Ins

Primary Muscle Being Worked:     ABDOMEN

• Sit on a bench with legs straight elevated above the floor
• Hands are placed below legs on bench
• Lean torso back
• Bring your knees toward your chest. At same time bring your torso forward
• Pause for 1-2 secs (Breathe OUT)
• Return to starting position (Breathe IN)

Crazy Abs exercise

Primary Muscle Being Worked:    ABDOMEN

Sometimes you have to get creative. This a more advanced way to workout your abs.

• Make sure you have a nice firm grip around bag with your legs
• Slowly crunch up as high as can tolerate (Breathe OUT)
• Hold for 1-2 secs
• Slowly return to starting position (Breathe IN)

Find Time To Exercise! No Excuses!!

Motivation 

You may say that you are too busy to find time to exercise. The truth is, very few people are truly busy. You just have to see exercise as a priority. 

Exercise can be done:

• at home when you wake up 
• at home before you go to bed
• before you go to work
• after you get off work
• at work during your lunch break

You can exercise in a gym, outside or at home. Be creative and utilize the tools you can!

Herbalife motivation

HERBALIFE

It Is Not A Quick Fix! It Is A Lifestyle!

Email is in my bio if you are interested!!

Push-ups

Primary Muscle Being Worked:      PECTORALIS MAJOR
Secondary Muscle Being Worked:  DELTOID, TRICEP, SERRATUS ANTERIOR, ABDOMEN

• Get on all fours
• Place hands directly below shoulders, then go a little wider than shoulder width apart
• Straighten legs
• Squeeze the glutes and flex the abdomen
• Lower body to floor with elbows tucked in close to body (Breathe IN)
• Body remains flat (hold 2 secs)
• Push body up to starting position (Breathe OUT) 

Yoga: Plow Pose

Here is what we call the PLOW pose! This pose has many benefits:

• Strengthens and opens up the neck, shoulders, abs and back muscles
• Stimulates Thyroid gland
• Strengthens the immune system
• Calms the nervous system
• Reduces stress and fatigue

Hamstring Stretch

This Stretch I Like To Do For:   HAMSTRING

• Get in lunge position
• Start with left foot on floor, resting on right shin
• Place hands on left knee
• Slowly push left knee forward 
• Hold for 15-20 secs and alternate with opposite leg

Lying Hip Adduction

Primary Muscle Being Worked:   ADDUCTOR (longus, brevis & magnus)

• Lie on your right side
• Place left foot in front of right knee
• Rest on right elbow directly below right shoulder
• Tighten abdominal area and raise right leg up
• Repeat for desired amount of times and alternate to left side

Single Leg Butt Kicks

Primary Muscle Being Worked:      QUADRICEP 
Secondary Muscle Being Worked:  HAMSTRING, CALF

• Stand up straight with right leg partially bent
• Raise left leg and bend knee
• With right leg, bend at hip, knee, and ankle
• Quickly jump up extending hip, knee, and ankle
• Immediately bend right knee to touch your right heel to your right buttock
• Return right leg to starting position
• Alternate sides

Flutter Kicks

Primary Muscle Being Worked:      RECTUS ABDOMINUS
Secondary Muscle Being Worked:  HIP FLEXOR

• Lie on your back
• Place hands beneath you butt
• Bend knees slightly
• Raise legs off floor about 6 inches
• Create scissor-like motion with legs moving up and down

Single Leg Bridge

Primary Muscle Being Worked:      GLUTE, HAMSTRING
Secondary Muscle Being Worked:  QUADRICEP, CALF, LOWER BACK, CORE (lumbo-pelvic-hip complex)

• Lay on your back in bridge position
• Knees bent with feet flat on ground
• Keep hands to your sides
• Extend left leg and keep knee soft
• Raise hips up. Simultaneously you will tighten abdominal and glutes (Breathe OUT)
• Body should form straight line from right knee to chest
• Hold for 2 secs and slowly lower hips to ground (Breathe IN)
• Alternate sides
• (For more difficulty, try holding for longer period of time. Ex. 20-30 secs)

Mountain Climbers

Primary Muscle Being Worked:  ABDOMEN, GLUTE, QUADRICEP, HAMSTRING
Secondary Muscle Being Worked:  DELTOID, TRICEP, CHEST, UPPER BACK

• Begin on all fours
• Place hands a little wider than shoulder with apart
• Hands below the shoulder
• Place feet together, legs straight
• Drive left knee forward directly under hip
• Return left foot back to starting position and immediately drive right knee forward
• Alternate sides with a pace that you can control

Yoga: Shoulder Stand

I am trying to become more flexible so I have taken an interest in yoga. Here is what we call the SHOULDER STAND pose! This pose has many benefits:

• Improves digestion
• Stimulates Thyroid and Prostate gland
• Stretches your shoulders and improves flexibility in upper spine
• Promotes deep sleep

Glute Kickback

Primary Muscle Being Worked:      Glute
Secondary Muscle Being Worked:  Hamstring

• Get on all fours
• Place hands about shoulder width
• Knees directly below hips forming 90* angle
• Lean slightly on left side 
• Raise right leg up so that hamstring is in straight line with back
• Push feet towards ceiling 
• Hold for 2 secs
• Return to starting position!
• Alternate between left and right side.

Side Plank

Primary Muscle Being Worked:  Transverse Abdominis, Rectus Abdominis, Oblique, Quadratus Lumborum (lower back), Gluteus Medius, Gluteus Minimus, Adductor
Secondary Muscle Being Worked:  Gluteus maximus, Quadricep, Hamstring

• Lie on right side with right elbow below shoulder
• Form straight line from shoulder to ankle
• Rest left foot directly on top of right
• Raise hip up and tighten abdominal area (Breathe OUT)
• Try to hold for 30 secs or longer
• Slowly lower hip to ground (Breathe IN)
• Alternate between left and right side!

Donkey Calf Raise

Primary Muscle Being Worked:  CALF (gastrocnemius)

• Find something you can step up on ( I use two weighted plates)
• Find something you can lean on to stabilize upper torso
• Step on weight (whatever your using) with only balls of feet
• Legs completely straight with heels down
• Slowly raise heels as high as can tolerate and hold for 2 secs
• Slowly drop heels to starting position
• (You can add weight on back or have someone sit on back like a donkey!)

Bicycle Crunches

Primary Muscle Being Worked:       RECTUS ABDOMINUS
Secondary Muscle Being Worked:   OBLIQUE

• Lie flat on back with legs up, knees bent at 90* angle
• Straighten right leg forming 45* angle above right hip
• Draw left knee towards left armpit
• Engage abdomen (Tighten)
• Rotate torso and slowly bring right elbow to left knee (Breathe OUT)
• Hold for 1-2 secs and return to starting position (Breathe IN)
• Alternate between left and right side