All posts tagged: #workout

A Lesson Learned From Time Spent In The Gym…

If there’s one thing I learned in the Fitness Industry (both from personal experience and my peers) is to always see the time spent at the gym as an opportunity to inspire others and also raise the intensity of other people’s workouts around you. Of course you might have some in your circles purposely trying to derail you or talk you out of your goals (by the way you really should be limiting, or downright eliminating, time spent with these types of people) but be confident in knowing that deep down these people secretly wish they can do what you are trying to do. You are in the right! They are not. By bringing your absolute best into the gym, on a consistent basis, you’ll also bring out the best of the people around you. ‪

TEAM STRONG GIRLS Biweekly Progress – Viktoria S.

I’m so proud to share the progress of my beautiful Viktoria S. who came to me late last year looking to loose weight and get into better shape…and we are certainly doing that! Over the past few weeks, Viktoria’s anxiety to the scale was affecting her ability to accurately gauge her progress so…we banned her from the scale. Since the “breakup” (LOL!), the assessment of her progress was more accurate. Viktoria says, “Jenny when I looked at my Before pictures and compared them to my most updated images I can truly see the difference. I’m so thankful and happy to be working with you and being a STRONG GIRL!” As for the numbers, I actually don’t know her weight loss (because of our “breakup” with the scale. YAY!) but she has lost an awesome 4 inches off her hips and 4 inches around her belly button. She’s looking tighter and embracing healthier habits…which is the most important thing!!! Now that we are well on our way with leaning out and an increased metabolism and controlled …

FULL MUSCLE DEVELOPMENT

Members in the gym often brag about how they lift heavy so then that must mean they’re in great shape. Tell me then why power lifters are mostly round, while bodybuilders are mostly chiselled? In generic terms this is very true. Commonly in the gym I see lifting heavy will lead to muscle growth (hypertrophy). Men and women alike add as much weight to a bar as possible, lift the bar off the rack a distance of less than six inches to squat, and then rack the bar. This type of movement will not get you the results you are looking for if your goals are overall physique development. In the example of glute development, most women are about 60% quad dominant meaning that while going up a flight of stairs, or walking, etc., the thighs are doing 60% of the work while the hamstrings, butt, calves are doing the other 40% of the work. It is tricky to get the glutes to say, “Hey, this is hard, we should help lift this weight”. The …

Ab exercises is not the key to preventing lower back issues

Way too often I work with clients that train abdominals over and over again for the purpose of abs (that won’t work by the way…diet first) or to strengthen their lower back area while completely neglecting the actual cause of their ailments. Coincidentally my clients that practice this ritual of excessive ab work have more back issues than most. Training the actual back muscles and glute area is the best way to protect our spine and avoid lower back issues altogether rather than just training the abdominals. An over abundance of ab training puts our abdominals in a shortened position (think flexed abs) pulling the front of our pelvis upwards (i.e. posterior pelvic tilt) which in turn will cause our lower back muscles to unnaturally lengthen and round out putting unnecessary strain in the lumbar area of our spine…which is why I’m a stickler for Posterior Chain exercises such as Hip Thrusts, Deadlifts, and my trusty GHD machine for a variety of movements. If you want sexy abs, focus on diet first. For lower back …

Dieting and being honest with yourself

A lesson that will always stand the test of time is – honesty is the best policy. Interestingly enough, this also rings true as it pertains to one’s fitness goals. If you haven’t achieved what you set out to accomplish ask yourself – have I really given it my all (as in 100%)? While it’s human nature to put blame on hectic schedules, weekend commitments, family, friends, holidays, your job, or make excuses that you’re too tired or it’s your genes (I hear that one a lot), it’s easy to blame something (or anything) and make excuses but when it comes down to it YOU’RE the one that knows the WHOLE TRUTH and the HARD FACTS. Even though we start a diet with the best intentions it’s more than likely the time will never right for dieting – there will always be birthdays, holidays, meetings and other commitments…that’s life and life will always get in the way. Success is dependent on how bad you really want something and what you are willing to sacrifice to …

Is STRESS preventing you from achieving your weight loss goals?

So you watch what you eat and go the gym regularly but still have trouble losing stubborn fat and increasing your energy levels? One of the things that could be hindering your progress towards your goal of better health and a leaner physique might be because of what is happening inside of you as opposed to outside. Our stress levels and the way our hormones function are very important factors that are often left unaddressed when it comes to fat loss. Hormones are really what makes up what we are and a little bit of who we are as individuals. The detailed information you can see through your hormone reports and brain chemistry patters are very revealing but as we don’t always have access to these reports, we all have general understanding of how your hormones are working by simply assessing how we feel – our energy levels, sex drive, our moods, our strength, mental clarity, our appetite and hunger cravings, etc. All of these come down to whether or not our hormones are working …

The key to continued progress in your workouts – PERIODIZATION

Progression. That is what everyone should be striving for when it comes to their workouts. Unfortunately many people get stuck doing the same routine day-in and day-out with very little results by performing the exact same exercises over and over again. Without any progress, this eventually causes discouragement because of the lack of physical changes leading them to give up then maybe start all over again a few months later. Repeat sequence. Same results. This is a redundant cycle that many people go through because without a structured plan and progress tracking, it’s almost impossible to gauge success in your efforts. I’ve seen people at my gym do the exact same exercises with the same tempo and intensity over and over (and over) again and since I’ve been observing them for months there has been very little change. This is what I like to call a “BLINDED ATTEMPT AT CHANGING YOUR PHYSIQUE”. When I prescribe a program (my own included), it is constructed in phases of progression. This is what is known as SPORTS PERIODIZATION which …