The Power of Gradual

I receive a lot of emails and updates from other personal trainers.....and today I want to share a few lines from The Pack Fitness Business & Lifestyle, based out of Marcy NY.

The Power of Gradual is exactly what it sounds like. No one achieves success overnight.

Remember that winning the lotto is NOT success, and 90+% of those people end up broke.

Why? Because they didn't earn it, and their mindset never changed.

Success is not overnight. You must be CONSISTENT with action and PATIENT when waiting for the end result.

One brick a day builds an empire.

Stay focused, take action and achieve a life that you didn't know possible.

Do You Live in the Land O' Lakes Area?

Introducing a Total Body Fitness Class by Michelle!!

This is an all levels one hour group fitness class that will be held on the field next to the Oakstead clubhouse.  Class begins at 8:00am, Saturday March 16^th and every Saturday morning thereafter. 

The Total Body Fitness Class incorporates movements that will:

·         Get your heart rate up!

·         Tone, strengthen and challenge your muscles!

·         Burn fat!

·         Get you fit! 

The exercises will include:

Stretching – natural, strength stretching techniques to help with your joints, muscle strength and flexibility.

Core (abs and back) exercises – movements designed to strengthen, shape and tone your mid section, front and back.

Upper body strength training – natural whole body routine targeting chest, arms and shoulders.

Legs and butt -  exercises that will help tone, define and strengthen ALL parts of your legs and behind.

And other exercises meant to get your heart rate up and burn fat like jumping, short distance running, hula hooping, cone and ladder obstacle course, fitness ball exercises and more.

Only $10 per person for one hour of fun and fitness. 

Call Michelle at 727-418-9127 to RSVP as space is limited. 

My Latest Fascination

Recently I’ve become quite fascinated with performing pull-ups.  Why?  Because in my estimation this particular move is the end all/be all of true fitness.   

I am in the gym for multiple hours during any given week.  And how many people do I see performing pull ups?  Two. Yep. That’s it.  The same two people.  I look around the gym and it’s loaded with folks doing bench presses and bicep curls all day.  Pull ups? Just those two dudes. 

I openly admit to every one of you out there….I cannot do an unassisted pull up.  And I’m not happy about my inadequacy.  So guess what, this is going to change.  

I know of some personal trainers who scoff at the assisted pull up machine.  However, don’t be so quick to dismiss this little gem if used properly.  The key I’ve found is to lessen the assist weight when you can perform 3 sets of 8 pull ups.  Don’t stay at the same assist level.  Challenge your muscles.  I am also working on strengthening my back muscles. For instance, bent over rows with a barbell or rows with dumbbells.  Other muscle groups I’m targeting are my forearms, wrists and my grip.  To strengthen my forearms and wrists I perform wrist rotations with dumbbells and wrist curls with a bar.  To help my grip I grab two 25 weight plates and hold it with just my thumb and finger tips. Simple yet effective.  

I invite everyone to join me in my latest fascination and share your story.  If you have yet to master a pull up, tell me how you’re progressing.  How are you strengthening your body to perform this challenging move?  And to the folks that do perform pull ups as part of an exercise routine, I ask that you share some tips and encouragement.  

To your health, 

Michelle

 

 

 

It's Not a Competition

You don't have to be more fit than everyone else.

You just have to be more fit than you ever thought you could be.

I found this blog amongst my emails this morning and felt compelled to share it you.

Do you feel like our generation WANTS more than any generation before us?

I feel like the average person lives above their means, wants more, but doesn't want to put in the WORK to earn it.

The same goes for getting in optimal shape and achieving the body of your dreams. Everyone wants to be in "fitness model" shape, but they don't want to put in the WORK that it takes to get there. They don't want to eat clean and avoid sugar, pizza, burgers, etc.

They just wish it to happen. It's time to stop saying I wish and start saying I WILL!

To get what you want out of life you have to be WILLing to put in the "Sweat Equity." Sweat Equity = WORK. Action takers are always rewarded in life, and hard work always pays off.
So many of these B.S. self help programs teach that if you can imagine it and you focus on it hard enough it will just happen...

That is NOT how it works. You can't DREAM things to fruition.

"The only thing that comes to a dreamer is sleep" -2pac-

Visualization is a great tool to help you hash out your goals. Its great to have dreams and visions. But they mean nothing without putting in the WORK that is necessary to EARN success.

Get your lunch pail, cuz it's time to go to work!

This is Michelle again.  What is your opinion on this bloggers post?  Share your thoughts with me. 

Seasonal Fruits

I am so excited because it’s that time of year again, when we Floridian’s can enjoy some fresh strawberries and cantaloupe! 

Did you know strawberries are high in vitamins and antioxidants?  And Cantaloupe offers you great dose of vitamin C.

I like to cut both fruits up and mix them together in a bowl for a yummy, healthy snack!  Give it a try! 

Today's Exercise is the Standing Lunge

The Technique
To perform a Standing Lunge, you will begin with your feet together standing straight and tall.  Step forward with your right leg firmly planting your foot on the floor and shift your weight into the lead foot.  Bend your right knee so that your right thigh is parallel with the floor.  Do not extend your knee over your toes and don’t go any lower than your strength will allow.  Then push yourself back into the starting position, but push with your heel….not the ball of your foot.  During this entire move, your back will be straight….don’t lean forward or backwards and keep your head up.  
The Benefit
The primary muscle group worked by the lunge is the quadriceps on the front of your thigh.  Other muscles involved include the hamstrings, gluteus maximus, calves, hip adductors and muscles stabilizing your hips, torso and spine.  Longer lunges will emphasize the activation of the gluteus maximus, whereas short lunges will emphasize activation of the quadriceps. 
The Repetitions

I suggest you perform 10 reps on your right leg first, then perform 10 reps with your left leg.  Do this for a total of 3 times (sets).