Mistake #1: DOING CORE WORK FIRST Whether it’s squats, lunges, shoulder presses, or step-ups, you recruit your core muscles for balance. Wait to focus on abs at the end of your workout and they’ll already be in a partly fatigued state. Bonus: This means you have to do less core work overall. Mistake #2: TOO MUCH STEADY-STATE CARDIO […]
REDUCE STRESS * BOOST HAPPY CHEMICALS * IMPROVE SELF-CONFIDENCE * ENJOY THE OUTDOORS * PREVENT COGNITIVE DECLINE * ALLEVIATE ANXIETY * BOOST BRAIN POWER * SHARPEN MEMORY * INCREASE RELAXATION * GET MORE DONE * TAP INTO CREATIVITY * INSPIRE OTHERS Inspire your friends – invite them to Victory with you!
1. STRETCH Yoga is great for increasing flexibility while strengthening joints. Try a class, or use these stretches at home. 2. FULL BODY > MUSCLE ISOLATION Working the elbow joint in isolation (think bicep curls or tricep kickbacks) can cause that pain to flare up. Try full body exercises (push-ups, pull-ups and bodyweight rows) to […]
GET THE GEAR You may want to get fitted for running shoes to protect your feet and knees. Apply sweat-proof sunscreen before running outdoors; nothing kills an after-run high faster than a sunburn! MAKE A PLAN After a 5-minute walking warm-up, try a 1-minute run/ 5-minute walk interval. Repeat this for 5 times and you […]
Monday Motivation: ROCK THOSE SHORT SUMMER SHORTS Show your legs some love with this quick workout, and wear shorts with the best accessory: confidence!
Monday Motivation: GOOD POSTURE, EXERCISE AND DIET MAKE GREAT ABS! Nutrition and fitness experts all agree that flat abs are made possible with the combination of good posture, the right exercises, and a healthy diet. Just in time for swimsuit season, here are some tips to get you started: Good posture: Stand tall, don’t slouch. […]
Monday Motivation: PRACTICING YOGA MAY BE JUST AS GOOD FOR YOUR HEART AS RUNNING OR SWIMMING! Researchers have found that Yoga helps lower your blood pressure, blood sugar, and cholesterol about as well as aerobic exercises! Yoga helps develop strength, balance, and flexibility Yoga can help Reduce Stress Have a hard time slowing down? Try a […]
Monday Motivation: THE FOCUS OF YOUR WORKOUT SHOULD BE FULL RANGE OF MOTION Use exercise modifications when you need them, such as leaving 1 or 2 knees down during push-ups. Focus on moving as far as possible in each direction during weight activities. Doing so could increase your muscle strength and size more than if you […]
Monday Motivation: Incorporate BALANCE TRAINING into your fitness routine! 4 BENEFITS OF BALANCE TRAINING: Improves the communication between your brain and muscles. Helps with muscle isolation (so you can’t “cheat” during your workout). Burns more calories because you’re constantly using stabilizer muscles. Helps with core stabilization - this in turn helps to improve your coordination, athletic […]
Sitting all day can cause hip and back pain, along with tight hip flexors. These stretches can help: KNEELING HIP-FLEXOR STRETCH Step into a lunge position, and lower your back knee to the ground. Keep your upper body straight while you tilt your pelvis forward. Hold for one minute, release, and repeat two more times. […]