Don't Stop Now!

It's that time of year!  Last minute shopping, wrapping, cooking, and traveling.  Have to clean before company gets in, and make everyone happy...but don't neglect YOURSELF.  We are all so busy this time of year and even if we can't make it to the gym, take 30 minutes to yourself in your living room or bedroom and do these exercises---all you'll need is your body weight, no equipment necessary.  (If you've ever been to our classes these are moves you already know!)

Frog Squats/Jumps

Push-ups

Butt-kicks

Bicycles

Burpees

Plank

Mountain Climbers

Lunges (foward, exit & side)

Jumping Jacks

Tri-Dips (can do on the floor or using a chair)

Squats

Bridges

These will hit every muscle in your body and slash fat!  You've worked so hard to get in shape, don't stop now.  

MERRY CHRISTMAS!  Blessings to each of you!

Megan

The Posterior Chain

 Hey everyone!
Have you ever had knee, lower back, plantar fasciitis, or neck problems?  More than likely you or someone you know have had at least one of these issues before.  If so you might want to look into strengthening your posterior chain.  The posterior chain is all muscles that are on the backside of the body (calves, hamstrings, glutes, all back and neck muscles)  Often these are neglected especially in the lower part of the body.  A couple of exercises to help strengthen are: (ask your trainer or me to demonstrate in person)
Calve raises
Hamstring Bridges
Supermans
Back extensions
and most importantly massages on the back and legs.
If your muscles are not loose they will be tight and bunched up causing issues with flexibility which then causes other muscles to overwork and then that's when problems occur.  There are plenty more exercises to help, just ask your trainer, the ones I gave are very basic and can be done without weights.
Happy training!
Kenny Pierce