Tag Archives: strength training

Exercise: do what you love

9 Aug

I’m going to make a bold statement here: I hate running.

Nothing about pounding the pavement or tearing up the treadmill really appeals to me.  The only running mileage I clock up is the brief spurts of jogging I do when feeling particularly energetic on my walks. But then my lungs start burning, my face turns an interesting shade of red, and I return to the glory of my walk.

I am a walker. Not a runner.

And I’m perfectly ok with that.

However, just because I don’t run doesn’t mean I’m not fit.  Fitness is a very individual thing, and we all have our strengths and weaknesses.  You may be born to run, while some may be better at lifting heavy things, and others masters of mobility and flexibility.  The important thing when it comes to exercise is to just do something.

The options are endless when it comes to fitness and there truly is something for everyone.  So if you aren’t into running or going to the gym why not consider these options:

  • Sign up for a dance class
  • Play group sport such as basketball, soccer or football
  • Join a walking or hiking group
  • Get gardening! If you don’t have a green space of your own, volunteer at a community garden
  • For the more adventuresome folk, why not try rock climbing?
  • Make a splash: swimming and water sports are great in summer
  • Cycle to work or school and consider joining a local club to meet like minded folk
  • Try Crossfit if your after a short intense workout which is sure to get you fit
  • Setup some at home options: fitness dvds, exercise bands, and dumbells are all great options.
  • Head to the local park and let your body be your gym! Try one of these equipment free workouts.

Get your rear into gear with this lower body workout (click image for link)

If you choose an activity you love, you are much more likely to stick with it.  Movement really does matter for our health and wellbeing: it prevents disease, keeps our hearts healthy, and is excellent stress relief!  So if you don’t love what you are doing, try something new!  Fitness is meant to be challenging, but fun too.

I personally enjoy circuit style strength training which keeps my heart rate high and strengthens my muscles.  I do it because I enjoy it.

For me running sucks.  But it may totally be your thing, which is great! I’ve heard the post sweat mood boost is amazing.

But I’ve got my own way of experiencing ‘runner’s high’…

It includes sitting on the couch, with a bar of dark chocolate, watching the men’s olympic sprinting…

Now that’s an endorphin kick I really enjoy :)

-Sarah xo

Running: love it or hate it?
What new sport or exercise have you been wanting to try recently?

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Mind over matter

4 Aug

Your mind can be your greatest ally or your worst enemy at times, especially when it comes to health, wellbeing, and even sports performance.

The London 2012 Olympics sees some of the world’s greatest athletes falter under extreme pressure, or an underdog exceed everyone’s expectations.  All the competitors have proven their ability to make it to the top, however, athletic talent is only one factor to the equation.  Being in tip top physical shape is essential, but the power of a performance is also determined by the mind.

Strong mind, strong body

Sports psychologists help athletes deal with the incredible pressure using various relaxation techniques, positive psychology, and one of the most important: visualisation. The power of visualisation and mental training is tied to one important physiological fact: the mind knows no difference between an actual and an imagined activity.  “From the brain’s point of view, when you create an image of an act, that fires off the same neurons in the brain as physically performing the act,” says Victorian Institute of Sport sport psychologist Paulette Mifsud.

“The signal strength, if you like, is greater when you actually perform the act – when you actually lift your leg as opposed to thinking about lifting it – but the neural pathways are the same. And so visualisation strengthens that neural network so it’s more accessible, and becomes the pathway your brain follows naturally.” (Quote taken from ‘All Psyched Up’ by Amanda Hooton, Sydney Morning Herald 2012)

But this technique is not just for the elite.  Visualisation, relaxation, and positive psychology can improve all areas of your life!  Here are a few simple ways they can help:

1.  Heal with hypnotherapy

This alternative therapy is becoming increasingly popular to treat a variety of issues including overcoming addiction, pain management, and even treating irritable bowel syndrome.  However, the exact mechanism of how hypnotherapy works is still under question.  One suggestion is that hypnosis decreases activity in the part of the brain associated with daydreaming, and lets the mind become more open or ‘susceptible’ to suggestions (Source).

To read more articles on self-healing click on the image above.

Putting theories aside though, the benefits of hypnotherapy are becoming more recognized by the scientific community, and particularly for the treatment of irritable bowel syndrome.  I can personally say that I’ve tried it and noticed a marked improvement in my symptoms.  The process includes deep relaxation and training your brain to imagine your gut working synchronously and harmoniously.  It is also important to repeat these visualisations often, so they become the new ‘normal’.

Hypnotherapy can help a variety of ailments, and has few drawbacks compared to say drug treatments, making it an ideal choice to consider to improve your health.

2.  Think yourself stronger

As stated above, muscle strength is not solely determined by the size of your biceps.  Sure size does factor into the equation, but it is your ability to use those fibres which ultimately determines your strength.  So how can you improve your neural network and get fitter faster?

The easiest way is to ‘put your mind into the muscle’.  When working a muscle, such as your biceps, visualise and feel those muscles contracting as you progress through the movement.  The benefits of this technique include greater activation of the muscle, as well as more focused training because you are more ‘present’ in the activity.  Try it today and you’ll be reaping the rewards in no time!

3. Reduce stress and balance your body’s hormones

Stress is literally a killer.  Even though we’ve caged all the predators, our primal ‘fight or flight’ response remains unchanged.  When we detect a threat, our body sends out hormones that stimulate an increase in heart rate and breathing, among other things.  The problem is that these days we’re no longer fighting off lions and tigers, but mortgages, final exams, and the rising cost of living.  And so the stress becomes chronic and can lead to high blood pressure, heart disease, obesity, and even a decreased immune system.

This interesting documentary looks into the chronic effects of stress on the body. Click the image to watch online.

So how’s a modern day gal or guy to cope?  Learn to relax by controlling your breathing.  Simply close your eyes, inhale for a count of 5, hold for 2, then exhale for a count of 5. Repeat this several times and you will find yourself becoming more centred and calm.

It is quite satisfying to know that your brain can better your health, and I hope you find my techniques and suggestions useful.  Why not try one today?  You are only one thought away from being better, faster, and stronger!

-Sarah xo

Do you use any visualisation of relaxation techniques?
How do you cope with stress?

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Monday’s Moves

17 Jul

Hey there everyone! Just wanted to wish you all a happy monday. Did you have a good weekend?

I know we usually start the week with a dose of motivation, but I thought I would mix things up a little.  I feel like I haven’t shared many workout ideas lately, even though I love working out! So today it’s all training talk.

Since finishing the LiveFit program a few months ago, I’ve taken a more relaxed approach to my gym sessions.  I still lift weights, but am enjoying a wider variety of activities such as going for walks, taking classes, and practicing Pilates.  Pilates in particular is one of my favourite ways to workout.  It is great for core strength as well as stress relief; a saving grace during hectic times in our lives!

I could go on and on about my love affair with Pilates! But I’ll spare you that rant and just share my top 3 moves instead.

The roll up

This exercise works the entire abdominal region so kicks butt over the standard crunch in my books

For a description of how to do the roll up click here.

The Hundred

One of my favourites! Get your heart pumping and abs burning

For a description of the hundred exercise click here (scroll half way down the page)

The Teaser

This exercise is no joke…it really targets the abs, and requires good posture.

This picture shows the full version of teaser, but there are many modifications to suit all fitness levels. Click here to read the descriptions.

If you haven’t tried out Pilates I urge you to give it a try.  It will challenge your body, your mind, as well as sculpt some amazing abs.  While we’re on the topic of abs, I’ll also mention Angela’s July No-Crunch Core Challenge. This lady puts together some amazing workouts that are super effective and leave you feeling energized (and more than a tad sore at times too!).  During the month of July there will be 4 different workouts to try on her Fit Bit Friday, so head on over and check them out.

Here’s to an awesome week ahead!

-Sarah xo

What’s you favourite abs exercise?
Pilates, yoga, or both…what’s your favourite?

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Fun Facts & Fiesta Fried Rice

3 Jun

Hey guys, how is your weekend going??? I spent yesterday successfully writing up notes for some of my subjects and also procrastinating like crazy by spending too much time on Pinterest. That website just sucks me in every time!!!

Today I’d like to take a little time to respond to the many generous awards I’ve received from fellow bloggers.  I know I’m probably a little late getting back to everyone, but better late then never right?  So a big thank you to the following blogs for my nomination (and if I missed you I’m sorry!!!):

inspiring and healthy running in london, Whit Likes Fit, and barefootbeing for the Liebster Blog Award

madisoncary for the One lovely blog award

The Burned Hand and Run. Dog. Cat. Me. for the Kreativ Blogger Award

Building This Nest for the Versatile Blogger Award

Andrea Drugay for the Versatile Blogger AND Very Inspiring Blogger Award

and I’ve also been tagged by Cats London Marathon and will respond to her question below.

I am humbled and honoured! Now on to the second part: facts about me.  From the number of awards listed above I think I need to list about 387 different facts about me, but that’s just not going to happen.  So here are a few fun facts as well as my response to Cat’s question:

1.  My favourite TV show at the moment is Revenge.  I love all the twists and turns it takes…plus Joshua Bowman is kinda hot.

2.  I like my food to be ridiculously hot! If it’s not steaming it’s not hot enough.  I’m also that crazy person that boils the kettle, makes a hot drink, then sticks it in the microwave.

3.  I don’t like cheese.  Growing up I think I realised cheese didn’t agree with me that well so I just steered clear.  I don’t miss it because well….I can’t quite remember what it tastes like!

4.  I love Kitchen appliances!!! If I had room/could afford a dehydrator, vitamix, cuisinart, or kitchenaid I would have them.  But for now my stick blender and mini food processor will suffice.

5.  I still haven’t finished my chocolate easter bunny.  I like chocolate, but just in small doses. Very small doses apparently.

6.  Peter Alexander pyjamas own my heart.  They are super cute and comfy.  Maybe that’s why it’s so hard to get out of bed in the morning.

So comfy!

7.  Lately I’m loving circuit training!  I mix up my moves swapping between dumbbell/barbell exercises, the TRX, kettlebells, the fitball, and plyometric exercises.  I just mastered the one leg stability ball hamstring curl.  This exercise is amazing for your hamstrings and butt!

8.  My favourite number is 15.  Maybe it’s because I was born on the 15th.  Second to that is number 8.

9.  These fashion faux pas kind of bug me: socks and sandals, crocs (they are not shoes, I don’t care how comfortable they are!), and guys who wear skinny jeans but kind of way too low down.

10.  I’d love to write a book one day.  I’m not quite sure what about, but it’s gonna happen.

And now on to answering Cat’s question: I’m frequently lacking inspiration for healthy quick lunches, and often end up with a tin of mackerel (good oils and protein), some microwave Basmati (low GI carbs), and a bit of lettuce (fibre and water, and one of my ’5-a-day’). Can you help with a simple, tasty suggestion (that doesn’t include banana or avocado, as I’m allergic!).

I’m all about quick and healthy lunches which use up leftovers.  Here’s one of my favourites that I pack and just quickly heat up in the microwave before eating.

Fiesta Fried Rice

Prep Time: 5 mins

Cooking Time: 15 mins

Serves 2

Ingredients:

  • 1 tbsp garlic infused olive oil
  • 1 large carrot, diced
  • 1 celery stalk, diced
  • 1 tomato, diced
  • 1 jalapeno, finely diced (remove seeds to reduce heat
  • 1 tsp ground cumin
  • 1/4 cup reduced salt chicken stock
  • 1 large chicken breast, cooked & chopped
  • 1.25 cups cooked brown rice
  • 1/2 cup chopped coriander leaves
  • 1 cup iceburg lettuce, shredded
  • Salt & pepper, to taste

Method:

  1. Heat oil in non-stick fry pan over medium heat.  Add the carrot, celery, tomato, jalapeno and ground cumin. Saute for 5 – 10 mins, or until vegetables soften.
  2. Add chicken stock, cooked chicken, and brown rice to pan.  Cover pan and let ingredients heat through for 5 mins.
  3. Turn off heat and mix through chopped coriander and lettuce.  Season with salt and pepper to taste.

The great thing about this recipe is that you can customise it according to your preferences.  Feel free to use a variety of different vegetables.  Red capsicum or corn would be a great addition!  I love taking the remainders for lunch the next day, and it’s just as good cold as reheated.

Now for the nominees! Instead of bestowing a particular award on other fellow bloggers I thought I’d just share a few of my favourite blogs with you.  Go check them out and see what you think!

Fitness Loving Mom - Fab recipes, workout videos, and tons more health related articles

Abz ‘n’ Oats - Inspiring journey of a fitness lover and recently graduated RN!

The Camel Life – BreezyK is sarcastic, whitty, and always good for a laugh.

Peace Love Nutrition – If you Love yoga, travel, and food, you’ll love Jocelyn

Just Eat Love – met this lovely gal at my photography workshop.  Go check out her great recipes (her blueberry and cucumber crumble is one of my favs!) and she has some great recipes!

Well thanks for listening to my rambles today, and thank you to all who nominated me for the awards.  Wishing you all a fantastic finish to your weekend.

-Sarah xo

What fashion faux pas really bug you?
Do you have a favourite or lucky number?

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Motivational Monday: Let’s Get Organised!!!

28 May

Happy Monday everyone!

How was your weekend???  Mine was actually quite productive.  I did uni work, rocked my workouts, cooked up some new recipes, and cleaned my house among other things.  I also spent Sunday afternoon planning out the month ahead in preparation for my exams.  Time management skills are really important and I find planning really helps me stay on track during stressful periods.  So today I thought I’d share some of my planning tips to help you keep a level head when working towards a deadline.

Make a plan and cut out the stress!

1.  Write in your deadlines/exams/assignments/upcoming appointments in your diary or use your smartphone if you have one.  This helps you figure out how much time you have to distribute your workload.

2.  Work backwards and schedule in 90 minute chunks of time dedicated to your deadline (be it a work project, exam or assignment).  I like using blocks of time as it makes the task seem much more manageable.  If I want to work for 3 or more hours on a particular topic, I write them in as 2 or 3 separate blocks, and make sure to take breaks in between.

3. Write up a list of break-time activities.  Taking breaks is essential to keeping your mind fresh.  Take a walk around the block, make a healthy snack, drink some water and do a few stretches.  If you want to check your email or facebook, I suggest setting a timer for 15 minutes so you don’t get sucked into that time wasting vortex.

4.  Plan out your dinners for the week ahead and make a shopping list to take with you to the grocery store.  This not only saves you time and money, but keeps you healthy! If you are in need of some good resources then check out these sites:

5.  Planning is all about balance, so schedule in quiet time and exercise.  To relax try taking a bath, reading, or just sitting and listening to music.  You also need to make sure to look after your body by moving in order to stay healthy both mentally and physically.  Do something that makes you feel good and gets your heart rate going too.  If you can’t make it to the gym, try one of my home workouts instead!

Just remember: Prior Preparation Prevents Persistently Poor Performance.  

What’s your best planning or organisation tip?

P.S. Picked up my new glasses today! What do you think?

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Flirting with Crossfit

19 May

Hey guys! How’s your week been? I’m super glad the weekend is here because I’ve got a lot of fun stuff going on.

A few weeks back during Adventurous April, I mentioned I signed up for a food styling and photography course. Well the workshop is tomorrow and I couldn’t be more excited. I’m not exactly sure what we’ll be learning, but will fill you in with all details after the event.

Copyright Dario Milano @ Food Pixels

Apart from that I’ll be going to Costco (yes I find that place exciting. The thrill of buying in bulk obviously runs in the family), catching up on work for university, and working on my fitness!

I have been a bit quiet on the fitness front, and for that I apologise.  So let me fill you in on what’s been happening.  At the beginning of the year I started doing Jamie Eason’s LiveFit Trainer, which I absolutely loved.  For the most part.  I have always enjoyed lifting weights, and loved the variety that the program offered.  I made it through phase 1 and 2 with no problems, but had to take more rest than suggested because my body seemed to need extra time to recover.  Subsequently it has taken more than the advertised 12 weeks!

I was excited when I finally hit phase 3, the home stretch of the program. Four weeks to the finish line.  I dove straight into the intense circuit style training, but found my energy began to wane as the week went on.  By the time week 11 rolled around I was spent.  Instead of looking forward to going to the gym, I started to resent my workouts.

So what did I do?

I stopped.

It wasn’t fun anymore, and I didn’t see the point in continuing if I wasn’t enjoying it.  More than that, my body was exhausted.  I was feeling sore, tired, and cranky, which are classic symptoms of overtraining.  So I listened to my body and stopped the program.

And you know what? It felt liberating.  After a week of rest I felt energetic, and refreshed.  Some may say I ‘gave up’, but I’m actually really proud of the decision I made.  The old me would have beaten myself up for not pushing through, but the new me is like ‘Yay for listening to your body!’

I was doing the LiveFit trainer for myself, and I didn’t have anything to prove.  I think the program is great, and I have definitely gained some muscle and strength over the last few months.  However, it was obvious towards the end that my body just needed a break.  So I listened.  Instead of going to the gym, I went for walks around my neighbourhood, did some light Pilates at home, or went to yoga on the weekend.

After about of week of light exercise, I started to think about a new fitness adventure to keep my body and mind enticed.  I searched around for a few different things in my area, and finally stumbled upon Crossfit Bondi.  To be honest, I’ve always been intrigued by Crossfit and their training philosophy.  I figured I had nothing to lose, so decided to call up and give it a try!

This past week I’ve done the intro session as well as one WOD (workout of the day).  The workouts are short and intense, but everything can be scaled to your ability level.  What I loved most was the supportive atmosphere of the group. Everyone encouraged you to push through til the end, which can really help when you are feeling the burn of those last few burpees!

I can honestly say that I’m hooked already and hope to continue my training with Crossfit Bondi.  The workouts are fun, the trainers are very knowledgeable, and the people are so friendly!  If you have ever thought about trying Crossfit, I encourage you give it a go.  Be prepared to work hard, but also reap the fitness, health, and friendly rewards!

Are there any fitness classes or types of training you want to try?
What are you proud of yourself for doing lately?

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Motivational Monday: Move More in May

7 May
move more in may

Happy Monday my lovely readers! And what a motivating one it’s going to be.  Can you believe it’s May already? Crazy I know! And with a new month brings a new challenge, are you excited???

This month we’re tackling inactivity head on by Moving More in May!  One of my favourite bloggers, Janetha (who is also a fan of alliteration like me) set us a new challenge this month to increase our activity outside of our normal workouts.  Increasing incidental exercise is not only a great way to break up the day, it also gets the blood flowing and can even burn a few extra calories.

A little more movement can do our bodies a whole lot of good.  I for one spend most of the day sitting. As a student I’m either sitting at a lecture, or at my computer, and then sit on public transport and go back home.  Yes I workout several times a week, but I do lack general movement throughout the day.

The great thing about this challenge is your moves can be anything great or small, so long as it’s outside of your official workout.  Here are a few ideas to get you started:

  • Wake up a little earlier and go for a walk before breakfast
  • Get up from your desk throughout the day and do some stretches or chair squats
  • Waiting for the kettle to boil? Knock out a set of push-ups in the kitchen
  • Dust off your bike and ride to the gym
  • Try some tricep dips during TV commercials
  • Go outside and play with your kids! Try hopscotch, monkey bars, or the swings

Those are just a few ideas, but let your imagination be your guide and just try something new!  By making it fun you are much more likely to stick to it.  I’ve made it my challenge to do one small thing each day, whether it be yoga after dinner, a push-up challenge with my dad, or blasting some tunes while I clean the house.  And I know you can do it too! So get up, get out, and move it!

What moves will you add to your day?
What’s your favourite animated film?

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Adventurous April Goes for a Spin!

18 Apr

Today’s adventurous april post is brought to you by the letter S.

Sydney Writers Centre

So before I get started talking about this weeks adventures I wanted to do a little shameless self-promotion.  I’ve entered this little blog of mine into a competition! At the beginning of the year I did a writing course at the Sydney Writers Centre and absolutely loved it! I met some great people, learned some valuable writing skills, and as a result am even getting my articles published. I really love writing and so when they announced their Best Blog Awards I jumped at the chance to take part.  So if you enjoy reading these posts as much as I enjoy writing them, why not click the link below and vote for me! Your support is truly appreciated.

People's Choice Award

Adventurous April Take 2

adventurous april

Last week I decided to put my adventurous april pants on and try some new things.  And this week was no different. This week I challenged myself to continue to try new foods, but also mix things up in my fitness routine. I try and workout 3 – 4 times a week, and usually stick to weight training to keep building up my muscles.  And while there is nothing wrong with that, I find that I really neglect any form of cardio.  Other than like 5 – 10 minutes warming up on the treadmill…but that doesn’t count.  So I challenged myself to try a cardio class that I haven’t done in forever: Spin. 

I looked up the timetable at my local Fitness First, and settled for an early evening class on Tuesday figuring it wouldn’t be too crowded.  So yesterday after I got home from Uni I changed my clothes, put my adventurous pants on and headed out the door…

And then something truly unexpected happened…

I took a spill….

Not just a little trip and tumble either.  This was a full fledged feet slipping out from underneath you and sliding for several feet kinda spill.  It had been raining all day and our steep driveway was super slick.  When I went to walk down to the car I must have hit a particularly wet/mossy patch and I went splat.

It hurt.

Swear words may have even escaped from this Diva’s lips.

And tears definitely started to well up.  I quietly picked myself up, got in the car, and cried.  I thought about going right back upstairs and calling it a day.  I was nervous about doing this spin class and almost used my spill as an excuse to just give up.

But I didn’t.

I had my adventurous pants on (now slightly dirty and damp, but whatever) and I wasn’t about to let anything stop me.  So off I went.

The Spin

I got to the gym nice and early to set up my bike and do a quick warm-up on the treadmill before the class started.

I was nervous as anything, but I knew I could do it.  At 4:45pm sharp our instructor, Jackie, turned up the music and got our class underway.  For 45 minutes we sprinted, climbed hills, and practiced some speed work.  Jackie was a speed demon, and I did my best to keep up with the pace she set.

I’m not gonna lie, this class was hard.  I kind of felt like this:

But afterwards I was really proud of myself and felt a great sense of accomplishment.

Until I got home and collapsed in a heap.

The Skip

After picking myself up (for the second time that day) I got started on making dinner using an ingredient I enjoy but don’t buy very often: Kangaroo. The stats on this meat are pretty spectacular.  It’s 98% fat free, is high in protein, and contains iron and zinc as well as omega-3 fatty acids!

Continuing with the S theme I decided to use this skip in a stir-fry, and throw in some sesame seeds for good measure.  It turned out better than good. Some may even call it scrumptious.

Orange Sesame Stir-Fry

Prep Time: 10 mins               Cooking Time: 10 mins

Serves 4

Ingredients:

  • Olive oil cooking spray
  • 2 oranges
  • 2 tbsp gluten free tamari (reduced salt variety)
  • 1 tbsp lemon juice
  • 1 tbsp maple syrup
  • 1 tsp sesame oil
  • 1 tsp apple cider vinegar
  • ½ tsp gluten free corn starch mixed with 1 tbsp water
  • Cracked pepper to taste
  • 1 tbsp sesame seeds
  • 500g lean meat of choice (kangaroo, beef or chicken would work best), cut into strips
  • ¼ cup coriander leaves to garnish (optional)
  • Steamed broccoli and brown rice to serve

Method:

  1. Finely grate the zest of one orange into a measuring cup.  Cut both oranges in half and squeeze the juice into the measuring cup.  Add the lemon juice, maple syrup, sesame oil, apple cider vinegar, cornstarch mixture and pepper.  Stir to combine and set aside.
  2. Place a non-stick fry pan or wok over medium heat.  Add sesame seeds and toast for several minutes, stirring often, until they turn a light golden colour.  Remove from pan and set aside.
  3. Spray pan with cooking oil and return to heat.  Add meat and cook for several minutes until browned on both sides.  (Tip: Work in batches to prevent meat from stewing in its own juices; this ensures even browning.) Remove meat from pan and set aside.
  4. Reduce flame to low and add sauce to pan, scraping up any bits of meat that may have stuck. When sauce starts to simmer, add meat back to pan.  Cook for 2 – 3 more minutes, stirring to coat.
  5. Sprinkle toasted sesame seeds over meat, and garnish with coriander. Serve with steamed broccoli and brown rice. Enjoy!
To download a printable version click here: Orange Sesame Stir-Fry

 

After dinner I decided it was probably time to have a shower, do a bit of study, and go to sleep.  Even though I took a nasty spill, all in all it was a swell day.  Ok enough with the S’s!

Now it’s you turn!
What adventures, great or small, have you been getting up to?
Can’t wait to hear about them!

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Motivational Monday: A Picture is Worth a Thousand Words

16 Apr

Some mornings I wake up before my alarm and jump right out of bed feeling refreshed and ready to go.  Other days I feel like I need one of these to lift me out from under my cosy sheets…

And those are the days when you know you will need an extra push to stay positive so you can align with your goals, and keep on trucking.  So today I thought I’d let the pictures do the talking. Here are some of my favourite motivational quotes and pictures that I use to keep me going on those days when I need a good pick-me-up.

And some motivation to get moving and rock your workout

And remember this…

So pick the sign on the left and make it happen!

Happy Monday :)
Are you a morning person?
How do you stay motivated and on top of your game?

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Motivational Monday: The Perfect Push-up

9 Apr

Hey Guys!!! Happy Monday again! Hope you all had a lovely Easter.  Did the Easter bunny bring you any goodies???  I was pleasantly surprised to find some dark chocolate Lindt bunnies at 50% off yesterday and took it as a sign that I needed chocolate.  But now it’s time to put chocolate consumption aside and get on with some motivation!

When I was studying to be a personal trainer, we used to refer to Mondays at the gym as ‘International Chest Press Day’.  Feeling guilty from a weekend of overindulgence and inactivity, scores of stocky men would waltz upstairs to the weights area to perform bench presses, cable flyes, and dips to their chest hearts content.    After successfully training their chest into submission, they would fluff themselves up like a bird, pose in the mirror and call it a day.

The Jersey Shore Boys hit the gym to keep themselves looking FTD

At peak hours in the evening it seemed as if testosterone outweighed the oxygen content in the room.  Being about a tenth of the size of these men, I sometimes felt out of place in the weights section. But I figured I had just as much right to be there as they did!  I started to watch their routines and take note of the exercises they performed, which made me notice something.  None of these men included the push-up in their training routine!!!  They could all bench press like a gazillion pounds, but could they lift their own bodyweight with perfect form?

The push-up is a great addition to a fitness program for many reasons.  It is a great upper body strength move working the chest and arms, but also engages other large muscle groups including the abdominals, hips, and legs.  Push-ups are also considered a benchmark physical strength and stamina.  According to fitness pioneer Jack Lalanne,  “It takes strength to do them, and it takes endurance to do a lot of them,” (source).  And he would know, at age 42, he completed 1,033 push-ups in 23 minutes!

Jack Lalanne demonstrates fingertip pushups

Being able to properly execute a push-up is essential to working the right muscles while avoiding injury.  That’s why today I’m getting back to basics and will be explaining the perfect technique along with some modifications and progressions to suit each fitness level.  So let’s get started.

The Perfect Push-up

  • Hand Placement: Lie face down on the floor with legs extended out behind you.  Place your hands just outside your shoulders with finger tips pointing straight forward, and elbows tucked in close to your sides.  This is the correct hand placement for a standard push-up.  (For variations see below)

  • Foot Placement: Feet can be positioned in a few different ways.  Ideally feet should remain together at the midline of the body, however, to increase stability you can separate your feet slightly.  Separating your feet may also help to prevent arching of the back by forcing your abdominals to engage more.

  • Body Position: Body should remain in one long line from the head to the heels.  This position should be maintained throughout the entire movement.
  • Head Position: Head should remain in a neutral position and be in line with the body throughout the movement.  To keep your head still focus on one point as you execute the movement.
  • Top Position: At the top position, the arms should be straight, with body in a tightened plank position.  Avoid locking the elbows to maintain tension in the working muscles.
  • Bottom Position: Your arms should be bent and creating a 90 degree angle (upper arms parallel with the floor).  Elbows should be slightly tucked to reduce strain on the joint.  Body should still remain in one long line.
  1. Timing: Perform the push-up in a slow controlled manner, taking 2 seconds on the downward portion (inhale here) and 2 seconds on the upward portion (exhale here).

Common faults

  • Sydney Harbour Bridge – Hips are too high and abs are not engaged.
  • Sagging Hips – Hips too low putting strain on the lower back.
  • Squishy bum syndrome – glutes are not engaged putting more strain on lower back.
  • Chicken feeder – poking head forward and down during the movement causing poor body alignment.
  • Fast & furious – Doing reps too quickly and not achieving a full range of motion.

Variations

  • Modified knee push-up: Place knees on the floor, keeping body in a long line and perform pushups as described above.

  • Modified push-ups against a wall: Place feet hip width apart, and hands on a wall in front of you at shoulder height. Hands should be slightly wider than shoulders.  Perform push-ups by bending your arms and bringing your chest towards the wall, creating a 90 degree angle in your arms. Pause and return to the start position.
  • Triceps push-up: Create a diamond shape with your hands by connecting the thumbs and pointer fingers of your left and right hand.  Line up the diamond shape so that your thumbs are in alignment with the middle of your chest.  Keeping elbows tucked closely by your sides, perform the push-up as described above.

Mastering the perfect push-up comes with time and practice, but keep at it! Set yourself a target of how many push-ups you would like to be able to complete without stopping and with perfect form.  Not sure where to start? Here’s a calculator to tell you how many push-ups you should be doing if you are in good shape.

Now drop and give me 20!!!

Have you ever felt intimidated at the gym or witnessed some really wacky training moves?
What other push-up variations have you tried?

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