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Below you will find this week's workout. As well as the calendar for what Team HomeGym Fitness Studio will have available the next month.
This week's video is to address the shoulder, neck, and back pain I seem to keep hearing about from clients. And here's the deal...our cell phones are going to be the death of us...
They cause slouching.
Looking down.
Shoulder roundedness
Carpal Tunnel
...etc.
So now we have to look at our shoulders and posture with MUCH more awareness...
Here are my quick tips for reducing and counter-acting that.
So I want to be the first to invite you to my endurance home fitness plan.
12 weeks
Strength Training Workouts
Ab Workouts
Running Plan with increased mileage each week
Superfood Recovery shakes
Daily Coaching
Access to an online running community
Accountability
DEADLINE TO ENTER IS JANUARY 30.
Email: anna@shestrength.com to get more information
Most runner's disregard the mobility of their ankles, hips, knees, and pelvis. And as a result they become injured. Probably the most important aspect of improved running speed and endurance is a direct reflection of their mobility! Plain and simple. So do the little things. Such as foam rolling and educating yourself on how to avoid injury.
These are my best tips for preventing and alleviating plantar fasciitis pain. You might be surprised by what I say.
And in addition, because I'm passionate about educating people in a way that is helpful and healthy, I'm leading a 12-week Train for a Half Marathon Community online in February.
So I want to be the first to invite you to my endurance home fitness plan. Here's what it will look like!
"I have plantar fasciitis"
I hear this a lot from clients who are new to exercising. Who have chosen to jump right into a cardio program, or who have a lot of weight left to loose and have started walking or jogging. Unfortunately when people begin this way, it can lead to injury because warm-up and cool down is neglected. Proper shoe care is avoided. And people assume they can stretch it out. When that isn't the case.
1) It is important to warm-up. Spending 5-10 minutes with dynamic movements to tell your brain to tell your body "it's go-time!" I typically complete 10-20 leg swings and arm circles each direction. I will use my PVC pipe and do torso twists, good mornings, presses overhead. Then I will work into more dynamic movements of air squats, straight leg kicks, glute bridges, push ups, hollow rock's.
Supine pull ups and band pull downs are other good warm-up ideas.
2) You should make sure you have shoes that fit your feet and are NOT worn out. Typically 3-5 months of everyday wear and tear is enough to be a recommendation for a new pair of shoes. BUT I will also encourage you not to choose the type of shoe with a high heel on it (aka Nike Shox, Skechers), or a shoe that has a lot of weight in it, or a shoe with a lot of flashy arches. Quite honestly the best way to strengthen weak feet is to wear shoes with minimal heel and arch support because then your feet are required to do the work...BUT this should be a gradual process. Our legs and feet and hips and low back and everything else are accustomed to the way our shoes fit and have adapted accordingly. So going from a high heel shoe to a flat bottom shoe will create some aches and pains along the way. So be prepared.
Some lifters prefer to go shoeless in an effort to learn to use their heels and foot strength.
3) Lastly, it is not recommended to jump right into a Couch to 5K training plan if you have NOT been doing consistent strength training over the course of the past few weeks or months. Your body is not "strong" enough to support your joints to begin running or walking everyday. In addition, your body is not strong enough to sustain a pace and intensity that is fat-burning and efficient for your body. Therefore, a new exerciser needs to start with STRENGTH. They need to hit the weights before hitting the streets because there needs to be a base strength present to prevent injury and overuse injuries within the first few weeks of the Couch to 5K plan....and create a downward spiral of frustration, hopelessness, and defeat.
BUT, if you have already experienced what I'm talking about with the injury and pain from plantar fasciitis and overuse injuries, then watch this video I recently made about how to overcome it...AND then begin adding this foam rolling technique into your daily workouts and warm-up/cool down routine.
If you are considering starting up exercising, but have no clue where to begin and what I mean by "strength training"--then, I have a 4-week template I am coaching women through for FREE. It is all my top tips and advice to learning how to lift weights safely, effectively, and in a way that is efficient for women.
Access that here:
It's is MONDAY! Thank God for a new week and a new workout to try!!
Your #sheLIFT's workout for today is:
Banded Chest Day
20 chest press
20 alternating punches, right leg
20 alternating punches, left leg
20 chest flyes
20 push ups
➡️Complete 3x through.
BUT, make sure to warm-up first with some arm swings, torso twists, good mornings, foam rolling the upper back, stretch out those wrists, shoulder blade squeezes and shrugs and maybe a few jumping jacks or light jump rope skips.
Print the workout out below to keep with you for future reference.
Today's tip of the day for this workout is to keep your jaw relaxed. As we do upper body exercises we tend to tighten our jaw, hold our breathe, and create all sorts of tension in our neck and spine. So keep the mouth slightly open, the neck relaxed by looking ahead at the horizon, focusing on breathing throughout the movement, and keeping our traps relaxed. One way I do this is to think shoulder roll...UP, BACK, DOWN, and lock them in there...
As soon as you feel your traps creeping up toward your ears. Relax. Let out a big breath, and do the same shoulder roll movement again to lock them back down. You may have to repeat this many times for awhile until it becomes muscle memory at some point.
For more tips like this and insight into my strength training coaching and a sample workout template, sign up below and I will email you 4-week's worth of workouts and video's.
I get asked a lot about strength training moves for runner's.
It usually consists of someone who has been running for a while and has sore knees, plantar fasciitis, or isn't losing weight like they had hoped. People don't realize that running is actually a muscle deteriorating exercise.
I typically ask the person: "would you do 1000 quarter squats or quarter lunges 6 days a week?" (and most runners I know don't stretch of warm up or cool down well, but I won't go there yet) And they look at me confused..."NO!! Why would I do that?"
And I say, "well you are! Running is a continuous forward motion of quarter squats...over and over...and over and over." Most are perplexed by this realization. When you do a movement like this continually day after day, you are bound to get injured and develop muscle imbalances. So this is how I approach the movements I recommend my running clients to do.
1) We discuss areas of pain. We look at the tread on his/her shoes to see how they run. If they roll out or in with their feet and ankles.
2) Then we look at the antagonist muscles that are usually neglected in a running plan and discuss how we can strengthen those to create more of a balance in our muscles and therefore joint patterns of movement.
3) Lastly we discuss how running isn't a great fat-burning exercise. It's more of a energy-busting move. That too much running can actually be more of a detriment to one's fat loss, than a help.
So here are the 5 best strengthening movements I suggest for my runner's to incorporate into their routine:
1) Good Mornings -- 3x15 using a moderate weight
Here are my best tips on that move here.
2) Pull-Ups/Hanging Negatives/Supine Row--4x5
There are many variations to this move, but squeezing the shoulder blades down and back and tilting the head up slightly will help engage the back...which is what we want. Here is one variation to try-->
3) Abs--> 3x10 per side (light kettlebell or dumbbell)
I typically don't prescribe crunches, sit ups, stationary biking and bench press for my runners because they are already very tight and short in muscle length on the front side. I like prescribing movements that will provide a stretch and a strength. So this one targets the obliques.
4) Deep Squats--> 3x10 adding weight each set.
You might think its silly to prescribe squats when I just told you running is a series of quarter squats. But here is the difference...deep squats, as in getting the hip crease below the knee crease is actually very beneficial for runners. It requires the activation of the glutes, core, and hamstrings to stand back up..AND it stretches those tight hip flexors and calves. If you can't get this low, drop the weight until you can. I have worked with several ultra runners who could not even squat past parallel because their calves were so tight.
5) Superman's--> 2x20 SLOW...
Lie flat on your stomach. Squeeze the butt tight. Neck in alignment with the back. Head facing down. Reach your fingertips back toward your heels as you lift your head, shoulders, chest, knees and feet off the floor at the same time, squeeze tight in the back and hold for a second...then slowly release back down to the floor. Keep breathing throughout the movement. Make sure to squeeze the glutes tight before lifting...make them do the work.
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I was sitting in the park this morning while my kids played on the playground...and we began chatting about exercise..
And she said I've started exercising several times and EVERY single time I do I gain weight...SO I quit. There's no motivation to continue when you gain 4 lbs. in a week and your goal is to lose weight...
Well, I agree with that 100%. But, this is the exact reason I coach women differently. This is the exact reason why I hate using the scale as a measurement of one's fitness level. It tells us nothing related to that. In fact, most of the fittest women on earth weight a LOT by the scales standards. According to the BMI, I am obese!! And my body weight is 150 and body fat is less than 20% right now.
Ummm, something's off. So this all leads into my 3 reasons women should lift heavy weights.
3) Self-confidence and Empowerment.
Almost ALWAYS, after I've been working with a client for a week or two with weight lifting, they can NOT believe how much stronger they immediately begin to feel. Increasing 5 lbs. in a lift they couldn't do the week before is pretty FREAKING awesome. I have realized that most women are crazy-strong. Stronger than they've ever realized or give themselves credit for being. AND, my gals who are thicker, like myself, NOW have an AWESOME advantage over their smaller counterparts they've been jealous of for years, because they can lift a whole HECK of a lot of weight. THIS light suddenly switches on within them that says "I am STRONG." I can do this. AND I LOVE this. And they carry themselves out the door in a whole different way....wearing what I call "confidence."
2) Body Changes.
I will get messages from women right after they finish 4-weeks of my sheSTRENGTH home fitness program, and say "My BUTT is firming up! I can't believe how different the back of my legs look..." Or "look at my shoulders, there is definitely a muscle popping up out of there..." After year's and year's of cardio-ing themselves to death and dieting away any muscle they had ONLY to see the scale drop---while also seeing more cellulite appear, she overcomes hear fear of "getting bulky" or "gaining weight" and gives it a try. She learns how to do the movements safely and effectively in the comfort of her own home. And even after 2 weeks she can feel things starts firming up...and her motivation shifts from weight lost to strength gained. To NOW having the power to change her entire body, how it looks, feels, and moves. And that power is unstoppable. Its what gets her up every morning. It's what motivates her to buy those short shorts she's eyed for years. It's taking control of her body and striving for strength.
1) Fat Loss Because of Calories Burned
You will shed more fat with lifting weights than most other forms of exercise. Because weight lifting causes a hormonal response in the body, that continues to burn long after the session is over. And as more lean muscle is added, more fat is burned at a resting and working state. Just like men, who can lose more weight quicker, because of more lean mass...women can do the same, by lifting weights and increasing lean mass--which equates to more fat lost. This fat lost is usually shown in how clothes fit, through pictures, and through inches lost--NOT the scale.
Are you ready to give heavy lifting a try??
I know many of you are probably fearful of what that means. Of getting hurt. Of getting bulky. But, I ask you to give it a try for 5 weeks at a minimum and experience it for yourself.
I lead women just like yourself through online groups, working through 1 day at a time, building foundational strength through a scientifically-based program. You will receive daily coaching and encouragement. Accountability from other women and myself. In addition you receive a tool kit to prepare healthy meals, recipe ideas, nutrition facts for lifting weights and growing muscles. PLUS 1 week of mental mindset training and growth. I KNOW you will be amazed at how you feel and how your body changes in just a short time.
To start redefining your own version of strength and being strong, I would LOVE to have you be a part of my movement. It is a journey to being stronger. Being a better version of YOU. And it starts with YOU.
So sign up to be a part of my 4-week Strength Training Program. I'll email you workouts and video's and my best tips to safely lifting weights at home....
And a desire to get rid of those love handles. You know those ones that sit right on top of your pants or swimsuit???
Yes, those. While 80% of this problem is related to your nutrition, I'm still going to show you some exercises to strengthen the muscles that run through that area because if anything else we want to get stronger, right?! More muscle equals faster metabolism!
SO, here's how it goes....
It's called Oblique 8's...
8 sets of 8 of each exercise each side...
8 rounds of:
8 Russian Twist
8 Side Plank Raises (R/L)
8 Side V-Ups
8 Quadraped Reaches
Did you know technically you can NOT spot reduce??? But what you can do is increase your lean muscle with strength training and properly programmed cardio and eating enough calories to rebuild this muscle AND therefore BOOST your metabolism. More muscle equals more fat-burning hormones...and that equals less LOVE handles. Win-win.
If you are unsure where to begin, I recommend completing my 4-Week Strength Training Template. It delivers daily emails to your inbox with video's, tips and tricks for safe and effective movements, it helps prepare you for building a base strength to boosting that metabolism AND it will help you eliminate that love-handle region.
