Friday, January 30, 2015

Fem FITNESS Tips for Working Out With Weak Knees

Years ago, I had a friend who desperately wanted to lose weight. I suggested we work out together since its always more fun doing it with a friend but she always had the used the "I have bad knees" excuse. I had never experienced knee pain until recently so I could not relate to the experience. The idea, though, that knee pain or any other joint paint should prevent you from living the life you wanted just didn't sit well with me. I just didn't believe in limiting myself like that. Around that time, I had sprained my ankle and was nervous about working out while it healed. In time, my ankle healed completely and I lost ten pounds with regular exercise and mindful eating! The point is: Giving up on fitness goals is simple not an option. YOU CAN DO THIS. Sitting down and giving up does not strengthen those weak joints. Proper exercises do. So get moving and try these exercises to help you strengthen those knee joints.

Reverse Lunges
Start with your shoulders back and your hands resting at your sides. Take a big step back with one leg so that you're standing with your feet apart. Lower your hips to the floor until your opposite  knee forms a 90-degree angle (do not let it pass you toes). Push yourself up. Most of the strength should come from your front leg. Return your back leg to the starting position. Repeat with the other leg.

Romainian Deadlifts
Stand upright holding a pair of medium-weight dumbbells in each hand, arms at your sides, and with your knees slightly bent. Arms straight and knees slightly bent, slowly bend at the hips (not your waist) and lower the weights as far as possible without rounding your back. Now squeeze your butt to slowly pull yourself up (avoid using your back).

Hip Thrusts
Lie on your back with the hands by your side and your knees bent, shoulder width apart. Pushing up with your heels, lift your hips off the floor while keeping your back straight. Slowly go back to the starting position as you breathe in.

Saturday, January 3, 2015

30 Day Clean Eating Challenge is HERE!!!

It would not be a new year if many did not set goals that they hope to accomplish. Most often, though, these goals are made with very little thought as to how these goals are going to be achieved. It's not surprising, then, why many fall off the wagon and never quite seem to know how to get back on. Having a clear plan in mind and how these goals will benefit you will help you not only to get started and make progress but also persevere even when you experience setbacks.

Weight loss goals are no different. Its not enough to just want to lose weight. Think of it, if you're at home and you want to go downtown or into the city, its not enough to just say you want to. You need to think about how you will get there. You may have a car or you may not. You may need to purchase a bus ticket or even walk. The bottom line is, you have to have a plan. 

I have set particular goals for myself this year. My goals include eating cleaner and increasing body strength and flexibility and leading an overall active lifestyle. So I've come up with a 30 Day Clean Eating Challenge to help me jump start these goals and well as help those of you who have been wanting to improve your eating habits and fitness. Click here to receive the workout guide! the  I received a lot of feedback from you wanting join me on this challenge. I hope it will help to achieve your goals and help to take the guess work out of how you're going to do it. I look forward to hearing from you about how this plan has worked for it or if it doesn't. This is not a one size fits all but I would love to hear from you areas that can be improved on. But you won't be able to do that if you don't give it a try. I will be there with you, posting my own progress, challenges and tips on my Facebook or Instagram page. Working on a goal with others to support you is always better than going it alone so come join the fun!