Spring Forward or Get Back to It?

By | Weight Training | No Comments

Are you ready for Spring? Are you ready for Summer? Daylight Saving Time officially began 2:00 am Sunday, March 13, 2016 so you know spring and summer are close at hand. What can you do to get back to looking your best?

Give these upper body and ab workouts a try. If you are a beginner you can start here and you will always move on to a more challenging program as you progress after a few weeks.

IMG_7586If you can do one session a week, here is a great start for upper and abs.

BACK: Dumbbell Row: 2-3 sets / 20 reps

Lean forward where torso is 90 to 120 degree angle to the floor. With two dumbbells, neutral grip, thumb forward. Starting position with weight in hand let it hang straight down with arms fully extended. Using a 2:1:2 tempo, pull the weight up close to your hips, keeping your elbow close to your side, then lower along the same path.

SHOULDERS: Bent-over Dumbbell Lateral Raise: 2-3 sets/ 20 reps
This can be with dumbbells or cables. Lean forward where torso is 90 to 120 degrees angle to floor. Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10° to 30° angle) throughout exercise. Maintain height of elbows above wrists by raising “pinkie finger” side up. Lower and repeat. 2:1:2 tempo.

CHEST:  Incline Dumbbell Press: 2-3 sets / 20 reps
Lie on incline bench, a dumbbell in each hand atop your thighs, palms of your hands will be facing each other. Use thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Rotate wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Keep full control of the dumbbells at all times. Breathe out and push the dumbbells up with your chest, hold for a second, and then start slowly lowering the weight. Tip: lowering the weights should take about twice as long as raising them.

ABDOMINALS:  Crunches:
Lie on floor, bench, bosu ball with leg bent and feet flat. Place hand behind head or side of head. Slowly, no jerking, lift shoulders and then spine off floor. Pause for two second at top, contracting the muscle, return slowly to starting positions. 3:2:3 tempo.


 

If you need a full workout program, nutrition, motivation and accountability, contact me for your FREE 30 minute Strategy Session today by leaving a message below or filling in my contact form on the website.

Also, make sure you downloaded your gift at: FREE GIFT

Let me know how you are getting back in shape or staying in shape. I would love to hear from you.

What Are You Struggling With Right Now?

By | Fitness Tips | No Comments

Have you been struggling with making and keeping YOUR health a priority? If so, I have some very good news for you! I’m excited to share that I have a few openings in my calendar this month to help you get clarity during a private 30-minute strategy session. Now there are only a few of these slots available and I have a feeling they are going to get booked up pretty fast. So to be considered for the opportunity to get clarity this month, you’ll need to apply for your free session by March 18th. I can’t wait to speak with you!

In this session, we will meet privately by phone to discuss your health and fitness goals and the challenges that are keeping you stuck. This is a powerful opportunity to find out what’s really holding you back and determine if and how I can help you move forward. During our time together, I will take a close look at your fitness and health goals and provide a high-level assessment of what you’re missing and WHY you’re not getting the results you want. I will also make a professional recommendation for the best next steps you should take now to finally start making progress in your health goals! (This candid conversation is a $297 value).

You will leave this powerful session with:

Clarity on what you want to achieve in your health and fitness goals.
A deeper understanding of the specific challenges that are holding you back.
Recommended next steps that will help you move forward.
Renewed motivation and confidence to be more focused and productive.
Here are 10 questions to assist you in how ready you are to put YOUR health first. TRUE (YES) or FALSE (NO)

After you have taken the survey, simply reply back in the comment box below with your answers and ask for your FREE 30-MINUTE STRATEGY SESSION.

I can’t wait to speak with you!

Readiness Survey

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Push Ups Anyone?

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Pushups are one of the most widely performed exercises.  Regardless of your fitness level, there is probably a pushup for you.  If you know a little about the anatomy of a pushup, it can help you get even more benefit from this exercise.

PRIME MOVER (Agonist)

The agonist, or the prime mover muscle, is the target muscle for a particular exercise. For the pushup, the prime mover or agonist is the pectoralis major, or pecs (chest muscles).   As you lower yourself toward the floor, the pecs lengthen and control the speed of your descent.  As you push back up again, they shorten.  The lowering and lengthening phase of the exercise is called an eccentric contraction while the lifting and shortening phase is called a concentric contraction.

HELPER MUSLE (Synergists)

When working a major muscle group, there is usually  more than one muscle involved.  These helper muscles are commonly referred to as synergists.   Although not the major muscle of the exercise, these muscles are important as they assist the prime mover (agonist).   Other muscles that are working when performing a pushup are the triceps and the anterior deltoids or front shoulder muscles. They assist with elbow extension and shoulder flexion, respectively.  Now that you know a little more about the pushup, here are five movements you can give a try in your next workout.

Patrick Dale, Demand Media

FIVE PUSH UPS YOU CAN DO

Here are five ways to do a Push Up.  Add them in your normal workout routine.  Start with 2-3 set,  8-15 reps. Pick one or more movements to add into your Upper Body routine.  Remember, you are working more than your pecs when you perform these movements.

1  Push up – Kneeling
1. Start in a modified push-up position with your hands and knees on the ground. 2. Bend your elbows to lower your body toward the ground. 3. Without touching the ground, push yourself back up. 4. Continue for the full set. Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible. You should feel it: Working your chest, arms, and torso.

2  Push up
1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you. 2. Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground. 3. Without touching the ground, push yourself back up. 4. Continue for the full set. Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible. You should feel it: Working your chest, arms, and torso.

3  Push up – 1 Foot
1. Start in the classic push-up position with your hands beneath your shoulders and your legs straight behind you. 2. Lift one foot 2 to 3 inches off the ground while keeping your legs straight. 3. Keeping your torso stable and hips square to the ground, bend your elbows to lower your body towards the ground. 4. Without touching the ground, push yourself back up. 5. Complete the set on one side before repeating with the opposite foot in the air. Be sure to: Keep your body in a straight line and push your chest as far away from your hands as possible. You should feel it: Working your chest, arms, and torso.

4 Push up (Feet on stability ball)
1. Start in a modified push-up position with your hands on the floor and your feet on a stability ball. 2. Keeping your torso engaged, bend your arms and lower yourself toward the floor. 3. Push yourself back up, pushing your chest as far away from the floor as possible. 4. Continue for the full set. Be sure to: At the top of the move, push your shoulder blades as far away from each other and forward as possible. You should feel it: Working your torso, shoulders, chest, and arms.

5 Push up (1 Foot on stability ball)
1. Start in a modified push-up position with your hands on the floor and one foot on a stability ball. 2. Keeping your stomach tight, bend your arms to lower yourself to the floor. 3. Push your chest as far away from the floor as possible while keeping the ball under control. 4. Continue for the remainder of the set. Be sure to: Keep your hips square to the ground throughout the movement. You should feel it: Working your torso, shoulders, chest, and arms.

Wanna see how its done in a video, click the link below.  Once there, hover over the name of the exercise in blue under the picture and click, a video will start to show you the correct form.  You want a printout? On the right side of the page, click ‘Print Workout’ in image view or or simple view.  Enjoy!

www.ideafit.com/workout/73397?shared=1

 

 

 

How to Build an Authentic Business with Fitness Coach Adriene Webster

By | Fitness Tips | No Comments

Adriene’s transparency from her own fitness journey has birthed a business helping women realize their best body and best life. Adriene focuses on helping any woman who may have let her own health take a backseat. Are you a woman who has developed some bad habits and do not feel as healthy as you know you could? Adriene’s mission is to coach you back into the driver’s seat of your own health.The first piece of her program is based on nutrition. The second piece is all about exercise. But the key is the accountability and check-ins available through her coaching. If you are stuck thinking there is no time for your own health when you’ve got everyone else to take care of, listen in to Adriene’s journey of transforming her body and her life. Adriene’s dedication to the process is worth hearing, on this episode of Happy Black Woman.

HAPPY BLACK WOMAN PODCAST INTERVIEW

The best business is born out of your own journey and transformation.

What did Adriene’s life look life prior to this transformation? She was 30 pounds heavier, out of shape, and ridden with the feeling that she was not her best self. Adriene was already familiar with the fitness industry. Even as a personal trainer and fitness group instructor, life got in the way. Adriene’s health was pushed to the back burner. She gained weight, which led to depression, and sent her spiraling on a weight loss program roller coaster. Even though she knew how to eat and exercise, she wasn’t. So, Adriene got a coach, which turned into her passion and purpose. Finding a coach and structured program worked for Adriene so well, that she turned it into a business. She’s here today to help you realize that where you are now is not where you have to stay. This episode might be the inspiration you need to finally make those changes for yourself.

Setting a goal sets you up for success.

Adriene’s journey to success was not based on magic or luck. She set goals and took action steps that can work for any woman who is just willing to start. Adriene’s transformation came from figuring out where she was and where she wanted to be. She got specific, personal, and set up goals instead of haphazardly jumping on bandwagons. Adriene knows all too well that obstacles arise, but having those goals can keep you on track. Experience has taught her that if you keep the end in mind, you have done half the work already. Adriene doesn’t leave listeners alone to dream up goals. Instead, she offers a goal setting workbook with mindset exercises and tracking tools to help you stay the course. This podcast includes a free gift from Adriene to start your goal setting! Join Adriene as she shares how she visualized her own summit and marked out a path to reach the top.

Having accountability changes everything.

You might be one of the women thinking, “I know, but I can do this on my own.” Adriene was a personal trainer when she realized she was not where she could be. She addresses the deeper, emotional aspects of eating and weight loss. As a coach, she objectively helps women sift through those aspects and offers support along the way. Her perspective changed when she knew someone was checking in on her. The accountability left her with no excuses. Name a weight loss program and she’s tried it. Have you tried different approaches and methods? And failed? If you’ve tried a whole gamut, why not try another way? Adriene’s transformation was not just losing the extra 30 pounds she was lugging around, it was adopting a lifestyle. These days, Adriene maintains habits to keep her fit and on track. Her days include planned time for cardio and weight training, food prep and planning. Listen in as Rosetta gets nosy about Adriene’s schedule. If she can do it, you can, too. Be sure to listen to this conversation to implement your own transformation.

Walk the talk to keep your business authentic.

If you’re looking for a coach that walks the talk, look no further. Adriene has learned to keep her fitness, nutrition, sleep and stress in balance, all while working full time, being a wife and running a business. Do you need to schedule your exercise time? Or start packing healthy lunches? Or simply invest in a desktop calendar? If you want to start a business based on what you love, you’ve got to be willing to go on your own journey first. Adriene’s credibility developed from her honest struggle, her imperfect attempts at weight loss, and reaching out for help. Listen to Adriene’s best advice to organize your life and empower you to walk away from excuses and toward purpose and passion. The way Adriene attracts clients is to walk her talk. It does not mean you will journey perfectly or sail smoothly to your goals. Listen in for the motivation you might need to go for it, and inspire others along the way. This is just one gem in the goldmine of Happy Black Woman podcasts available this month!  Listen in.

Happy Black Woman Podcast – Adriene Webster

WHAT PROPER GOAL-SETTING CAN LOOK LIKE FOR YOU.

By | Fitness Tips | No Comments

I hope you had the chance to grabbed my free goal-setting workbook. This is just the tip of the iceberg. You are on your way to creating an awesome you in 2016.

As you use this workbook, you will uncover what you really want. You will see clearly where you are now and what steps you need to move forward. You will understand how to keep track and create accountability to keep you moving in the right direction.

That is exactly what I did in 2015. I realized I wanted to make a change. I started right where you are now. I set my goal and worked at it each week relentlessly until I finally was there. I can help you too.

Wayne Gretzky said, “You miss a hundred percent of the shots you don’t take.” Don’t miss out. Take action on your goals today. Download my goal-setting workbook if you didn’t previously and get started.

Don’t forget to stop over and leave me a message if you are interested in getting a complete program to help you achieve your goals for 2016. Visit me at adrienewebsterfitness.com. Drop an email and I would love to know what you are working on.

If you didn’t download your workbook before, here’s another chance to get it.

90 Day Fit Body Transformation Goal Setting Workbook

ARE YOU STUMPED ON WHAT GOALS TO SET IN 2016?

By | Fitness Tips | No Comments

I want to say “Thank You” if you had a chance to signing up to receive your free goal setting workbook.  If you have not dowloaded it yet, go to www.adrienewebsterfitness.com/freegift and sign up to get your copy today.

With 2016 underway, have you questioned where you want to go this year regarding your fitness? Do you know your fitness level right now? Are you already imagining how you will look this summer? Can you see clearly where you can be? If you answered yes to any of these questions, please continue to read on.

Would it help you to have a quick goal-setting manual to help you set realistic goals and remain flexible as your goals change? How about a book to track your weekly and monthly progress to ensure you are hitting the smaller goals to make the large one a reality? What if you had a manual that inspired you to use ‘I WILL’ statements to reaffirm for yourself that you CAN reach your goal.

Well, look no further, you now have your own free goal-setting workbook. Within these 16-pages, you will learn how to set personal and specific goals, how to track your progress, and how to be confident in reaching your goal. Don’t let one more day pass you by wondering where you can be in 2016.

WHAT MOTIVATES ME TO REACH GOALS

I try to remember two things when setting a goal. One quote is from Financier, J.P. Morgan – “The first step towards getting somewhere is to decide that you are not going to stay where you are.” Download and work through the goal-setting workbook and you are on your way.

The second quote is from Artist, Pablo Picasso – “Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success.”

ARE YOU READY TO ACT

If you are ready to act on your goals in 2016, let me help you. You have already taken the first step by creating your goals. I’m waiting for you at step two to provide nutrition-based programs that won’t leave you starving, workouts that will improve your health and well-being and accountability to keep you on track and strengthen your confidence level. Does this sound like where you want to be in 2016?

I’m here to help you. Visit me at adrienewebsterfitness.com and send me an email to schedule your free 30 minute consultation. I would love to hear your goals for 2016.

Don’t forget to download your free goal setting 90 Day Fit Body Transformation Goal Setting Workbook.    It’s waiting for you.