Browsing Tag

workout

Fitness

Common workout mistakes: Squats

March 4, 2014

Hey everyone!

So a friend recently asked if I could do a blog post about how to do squats with proper form .. what a great question!! Having correct form in any exercise, and particularly squats, is crucial to ensure that you activate the correct muscles and that you do not injure yourself.

The following is a short video where I show you how to do a squat with proper form and various ways of how not to do a squat! I am sorry the audio is quite static-y but alas, I have yet to get any professional editing software. Hashtag #brokeunistudent

[embedyt]http://www.youtube.com/watch?v=KxB7ZD7YyoU[/embedyt]

Key things to take away from this video are …

1. Make sure your knees are not flying over your toes. Keep your knees in line with them.

2. Keep you back straight. Pleaaase do not hunch over.

3. Try and squat so that you are parallel to the ground. This all depends on your hip flexibility though, so do not force yourself to squat lower if you simply cannot.

4. Do NOT lock your knees when you come up. Keep them slightly bent.

Hope this helps you all! Squats are an amazing exercise because they work multiple muscles and challenge your stability. A great compound move that can be added to your routine, in a variety of different ways.

Honestly yours,
Alice

Fitness

Making your own home gym

March 2, 2014

own home gym

Source: Background image from http://www.domundee.com/Condo-Pattaya-Luxury-Jomtien-Beachfront-Aeras-Condominium.html

Okay, so I know that not all of us are part of a gym. But that doesn’t mean you can’t work out and do all the same things that you could do at a gym (minus a few unless you’re willing to shell out some big bucks)! This post will give you a run through of some ‘must have’ pieces of equipment if you want to successfully workout at home.

1. A pair of dumbbells and/or a kettlebell
Dumbbells are imperative because lifting weights is one of the best ways to burn fat and shape your body. A good weight to start with is 5 pounds, preferably working up to 10 or 12 pounds. If you can also afford to get a kettlebell then I suggest you get one, preferably at a weight of 20 pounds or higher. Kettlebells differ from dumbbells because you activate more muscles when using them when you use them to do certain variations of exercises.

 

  kettlebell

2. Resistance Band
Resistance bands are a MUST HAVE especially if you are always on the move! These can also be used for strength training and will help tone your muscles. Resistance bands offer a fun way to change up your routine so you don’t get bored, and a new way to challenge your muscles. There are also certain exercises you can only do with resistance bands which are faaaantastic for toning up the butt.

3. Exercise ball and/or bosu ball 
I say exercise ball and/or exercise ball because unfortunately bosu balls are quite expensive. I recommend getting either an exercise ball or a bosu ball (or both!) because they can both be used for stabilization movements and again, as a new way to challenge your muscles.

4. Jump rope
Ahh the jump rope, once thought to only be used by school girls and boxers. The jump rope is an amazing and portable piece of equipment which offers a fantastic form of cardio and also a way to tone your arms and legs. I am a big fan of Michael Olajide Jr, who is the personal trainer of Adriana Lima, and the key component of their training is the jump rope. There are many Youtube videos that coach you on how to do jump rope variations, and jump rope workouts.

5. Super sliders
Hehe, okay so I am a little biased here but super sliders are AWESOME! Super sliders help you mimic moves from the pilates reformer and can be used in a variety of ways that really challenge your muscle in a new way. Anyone who has bought one and tried some of the moves from my super sliders video can certainly attest to that.

6. Foam Roller
If you are working out regularly, I seriously advise you to invest in a foam roller. Not only is it affordable (about $20), using a foam roller is like having a massage. The foam roller is a form of self myofascial release , which essentially means that you are rolling out the knots in your muscles which can become very tight with exercise and can cause your limbs to look slightly bulky.

So there you have it! I believe that if you have all the equipment I listed above, then there is no way you cannot achieve your fitness goals. Look online, read magazines and buy workout DVDs so that you can get ideas for what moves to do using these fitness pieces. An at-home pull up bar is also a great piece of equipment but probably not a necessity unless you are like me and desperate to build some upper body strength hehe.

Honestly yours,
Alice

Fitness, Sunday Summary

Sunday Summary

February 23, 2014

This has been another of those weeks that have just flown by! Do you guys ever get that? I accredit that feeling primarily to the fact that I am busy 24/7 with my MA work …

I was also invited to Santa Cruz this weekend by my sorority sister to go to their semi-formal (I am an alumn of Kappa Kappa Gamma). It was great to see my friends and to visit Santa Cruz for a little while, plus Santa Cruz has such good food! Have any of you ever been?

Fitness wise, my upper body strength has definitely improved. With the assistance of a resistance band, I am now able to do 6 chin ups! And 1 pull up … baby steps people, baby steps. I am also planning to start Kayla Itsine’s 12 week training program called the ‘Bikini Body Guide’. She is the inspiration for my chin up and pull up challenge actually!

KI training ebook

For those of you who are unfamiliar with Kayla, here’s a quick summary about this amazing lady. She is a personal trainer based in Australia who specifically focuses on helping women achieve a bikini body; toned arms and legs, shapely butt, and a flat and toned stomach. She became famous after posting photos of her own amazing bikini body, and several client transformations on her instagram account (who all start to achieve the same coveted look). She has a very realistic and no nonsense attitude which is so refreshing to see, no endorsements of silly products and quick fixes, just good old fashioned exercise and eating right!! I am really excited to give her program a go and to see how it helps my own problem area’s. Let me know if any of you have tried it, or are interested in trying it!

Food wise, I went out to an amazing Japanese place in Lodi (California) called Komachi Sushi with my boyfriend and our friends this Saturday. The food was fantastic, and they had some really original options such as Japanese nachos, seasoned edamame, and Japanese pizza! The photos below are of the Japanese style nachos with salmon, and my entree of broiled squid. If any of you are in the Central Valley or live nearby, I certainly recommend you try them out. My Japanese friend has described them as the ‘best Japanese food in the Valley!’

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That’s it from my end! For next weeks Friday Fare I am planning an infused goody for you all .. betcha can’t guess what it is 😉 And I will also be telling you all about an amazing new food blog I found as well, so stay tuned!

Honestly yours,
Alice