BENEFITS OF DOING PLANK

Here are two exercises for when you are on-the-go or at home. Ladies let's get STRONG. Planks have become increasingly popular for core strengthening, and for good reason: it works - Sometimes the simplest of movements result in the greatest gains to your fitness, and this is certainly true with planks. Holding the plank position takes strength and endurance in your abs, back, and core.  And that's what we're doing...Getting Strong.

Five Benefits of Doing Plank / 1) Toned Belly 2) Reduce Back Pain 3) Flexibility 4) Improves Mood  5) Improves Balance and Posture / Nike Shoe / Nike Pant / lululemon /  Emi-jay hair tie 

Position yourself seated on the floor - Toes pointed

Push body up - Legs straight out in front of you. Make sure you're not holding your breath. 

Take your butt to the floor - As you come up - lift your leg up - butt to the floor - switch legs - 10 lifts on each leg - 2 sets - *Try not to collapse in your mid-section. Plank is one of the best exercises for core conditioning but it also works your glutes , hamstrings, improves posture, and balance.

Turn over and hold in a plank position for 1 minute - (or as long as you can ) This exercise strengthens your entire body -  If you do planks regularly, you'll find your'e able to sit or stand  straighter, and even breathe easier. Just doing the above plank is enough. You will see the more you do it, the longer you will be able to hold the position, and that means you are getting stronger.

 A strong core enhances balance and stability, it can help prevent falls and injuries during sports or other activities. In fact a strong flexible core supports almost everything you do. Your back is your 'ladder' a great way to keep that support healthy and long lasting is to strengthen your core.

                       * Life shrinks or expands in proportion to one’s courage.” – Anais Nin

STRONG ARMS 4-LIFE

As we age the arms are one of the first to show the signs of muscle loss. Our muscles do not respond well to sudden bouts of exercise, so the key is to work out your muscles on a regular basis throughout your life. The older you are, the faster your muscles begin to atrophy if you are not engaging in some sort of strength training exercise on a regular basis. 

 You can easily prevent muscle atrophy on your own. Carve out the time to incorporate strength training into your healthy lifestyle routine. You can start with light weights, some determination, and you are on your way. It's important to have protein 15 minutes after your workout, this will feed your muscles. I have noticed if I skip a few days, I can visually see a difference. I keep 2 pound weights in my kitchen pantry, and while I prepare dinner...I lift, and catch up on a few of my favorite programs (Homeland & Scandal) 

Stand parallel with feet hips distance - Raise arms to shoulder height - Palms facing down - Lift your arms at a rapid pace from your hips to shoulder height 20 times in this position. This will get your heart rate up. Keep your core strong, and make sure their is no arch in your back.

Position 2 - Arms in front of you - Wrist facing down - Begin to lift at the same steady pace up and down - Not taking your arms above your shoulders - 20 reps. - Keep your core strong -

Position 3 - Take your arms to the front - Turn your wrist so they are facing each other - Begin to lift at the same steady pace for 20 reps. - Not letting your arms and weights go to far above your shoulders- You will feel the burn!  I like to do 3 sets of 20 reps. * I am not a trainer - I enjoy   sharing with you what I do. We as women balance a lot! If we can share and support each other, we grow stronger in our mind and body.

I work-out my arms 6 days a week. I like to mix it up - I do pilates - yoga - and lift weights. Do include strength training into your fitness routine. It is the number one way for you to remain strong, and keep the bones healthy. Our bones are very porous and soft, and as we age, bones can become less dense. Resistance training can combat this effect because; as we put more tension on our muscles it puts more pressure on our bones, which then creates fresh new bone. As we build muscle; we make the muscle we already have STRONGER. We all hear stories how older people fall and break their bones, or we have a family member who has experienced this. Pick up weights, make healthy choices, express gratitude, and you will be happier in the long run. Start moving and don't stop not matter what your age! 

                         "Aging is not lost youth but a new stage of opportunity and strength." Betty Friedan (1921-2006)

Our Muscles

STRONG CORE - HEALTHY LIFE

Join me in these three exercises for your Abs on the stability ball. Another exercise you can do in fifteen minutes. Stay Strong...Stay fit.

 A strong core enhances balance and stability, it can help prevent falls and injuries during sports or other activities. In fact a strong flexible core supports almost everything you do. Your back is your 'ladder' a great way to keep that support healthy and long lasting is to strengthen your core.

Start sitting on the ball - walk your feet out so your tailbone, back and shoulders are against the ball - have a 90 degree bend in the knees- hands go behind the head - release your back over the ball and squeeze as you come up - exhale as you lift - squeeze every time you come up - 10 crunches - 2 reps.

Now we are going to add a twist to our crunch, we will feel the obliques now - as you lift up and crunch you rotate- then back down- support your neck but do pull on it -

Now let's flip over so our stomach is on the ball - walk your hands out so your shins are on the ball - hands are directly under your shoulders - You will feel a nice burn in your shoulders too.

Draw in your stomach muscles - pull the knees in - push back -pull from your lower abs - great for your lower abs!   10 times 2 reps - As you feel stronger up your reps - Do what is best for your body.   Nike clothing and shoes /  lululemon headband /

Don't forget to stretch - stretching increases your blood flow and circulation for a healthier body and sends oxygen to your brain.  That's good enough for me!  Plus... it feels great   * I am not a trainer, I enjoy sharing with you what I do. I am constantly discovering new exercises and repeating the old. If you have any questions don't forget to ask.  Stay Fit, be healthy, and happy.

You must do the thing you think you cannot do - Eleanor Roosevelt