July 2018

  There's no denying that we all want an "itty bitty waist and a big round thing in their face", but getting there doesn't have to require big equipment! Try these 3 exercises that can easily be done at home with little equipment needed. Glute kick w/cable- Using either a cable machine or door lock cables as I have in this photo, place your working foot inside the cable band and use wall for support. Starting a flexed knee position then kicking foot back and up until

Looking for a full body exercise that will challenge your proprioception? Aka challenge your balance. Try using a Bosu Half disc with these 2 exercises. Squat to over head press-  Standing on the bosu disc with feet hip to shoulder width apart and Kettlebell in hand. Sit into a squat position then return to standing while lifting the KB overhead until arms are fully extended. Lower KB to chest and repeat. Squat to lateral arm raise: Standing on the bosu disc with feet hip to shoulder width apart and

Squat Alignment is crucial!! Especially if you have had knee or back injuries in the past or don’t want to have them in the future. Which should be all of us. #amiright Now, don’t just take my word for these suggestions! These guidelines were conceived from extensive research by the National Academy of Sports Medicine and there are plenty of studies for you to dig into! So the next time someone tells you to “squat in the position that feels normal”, Use that selective hearing ya momma gave you

A little Side Plank advice for ya today! If you are like me and ate 12 pieces of King Cake for Mardi Gras, you may be living in this pose a little more than usual. Below I have listed the muscles involved in side plank. Primary: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques. Secondary: gluteus maximus (glutes), quadriceps (quads), and hamstrings.

Forward lunges are great for working the lower body and can be done with added weight or simply using the bodyweight. However, if done incorrectly they can cause many back, knee, and ankle issues. To avoid injuries, always make sure to keep the hips square and step out far enough so that your knee does not pass the toes. Also, you will want to keep your shoulders stacked over the hips as much as possible and try to keep the spine parallel to the tibia. See pictures for just