HEAT UP your everyday workouts!

We all get into our routines.
The same machines at the gym EVERY TIME!
It is common to get comfortable & want to stick with what you know.

Here are some ideas to kick it up a notch without straying too far from the "comfort zone"

From my extensive research people watching at GOLDS GYM VENICE.....
Most gym goers tend to super set in the world of exercise machines.
Let's add a cardio challenge to each round shall we? Why not get some cardio intervals in?

Each round should have:
1 machine, 1 free weight exercise & choose 1 of my KICK IT UP CARDIO choices.

jump rope

cardio plank

box jumps

mountain climbers

You can use one exercise for each round of 1+1+ 1 OR you can use the same #KIUC for your entire workout. Do you follow?

Example Workout adding your KICK IT UP CARDIO

Overhead Press Machine
DB/Chest Press
JUMP ROPE

Lat Pull Down Machine
Bent Over Row w/DB
JUMP ROPE

Preacher Curl
Step Back Lunge to Hammer Curl w/DB
JUMP ROPE

Bodyweight Tricep Dip
Single Leg Airplane Tri Kickback w/DB
other leg
JUMP ROPE

Butt Blaster Machine
Alternating Curtsy Lunge w/DB
JUMP ROPE

Inner/Outter Thigh Machine
Side Lunge w/DB
other side
JUMP ROPE

Rope Crunch Machine
Straight Leg Crunch Toe Touch w/DB
JUMP ROPE

OR

Overhead Press Machine

DB/Chest Press

JUMP ROPE

Lat Pull Down Machine

Bent Over Row w/DB

BOX JUMP

Preacher Curl

Step Back Lunge to Hammer Curl w/DB

MOUNTAIN CLIMBERS

Bodyweight Tricep Dip 

Single Leg Airplane Tri Kickback w/DB

other leg

JUMP ROPE

Butt Blaster Machine

Alternating Curtsy Lunge w/DB

CARDIO PLANK

Inner/Outter Thigh Machine

Side Lunge w/DB

other side

BOX JUMP

Rope Crunch Machine

Straight Leg Crunch Toe Touch w/DB

MOUNTAIN CLIMBERS

Consistency Contagiousness Courageousness

the topic of CONSISTENCY has come up a lot over this past week
and I realized.....

I often say that I want it, but when I have it, I have no idea how to sit in it peacefully
In other words, I am always waiting for the other shoe to drop
"Comfortable in CHAOS"

What HAS been consistent in my life has been my drive,
my passion to make something more w/myself.
I am always reaching for something

But when do I celebrate my achievements?
When will I allow myself to settle into a consistent life without the climb?
With my business I don't see that happening,
I live for my passion, my driving force,
the ever changing fitness industry, staying current, staying relevant.
The work will be in celebrating the achievements & taking a beat to sit back

What I need to do is to differentiate what part of my brain am I struggling with?
Business or Personal?
I know what my future looks like as a Fitness Entrepreneur, so much so that I don't need to anticipate it.
The question remains...
Is it possible to have a ever climbing career & be able to relax into a relationship?
To be comfortable with consistency?
Can I let those that care about me HELP me, can I learn to ask?
Growth for me will come from trusting and breathing together through the little moments.

CONTAGIOUSNESS in yawning, is like contagiousness in inspiration!

Don't you love when someone is so inspired that their excitement bubbles over & you all of the sudden feel lighter? Ready to take on the world?

While guest teaching at CSUN I was re-energized. Sharing with inquisitive students filled me with excitement & joy.  The more I spoke of dedication & persistence, the more brightly they lit up.  I could even feel them lean in towards me as I spoke. How amazing is it that we can add fuel to that fire that is their FUTURE?! This is what I have been working toward.  Being a persistent, consistent student that will eventually become an active teacher, leader & role model.

What was contagious in this experience was how our energies ping-ponged off of each other.  I brought in my approach, it was well received & they were hungry.  In there hunger I was reminded of how I felt when I was starting out.  How much hearing I wasn't good enough pushed me to work harder.....not to give up.  I WILL MAKE SURE that I am going to do the opposite to those that look to me for the answers.  I will encourage & support anyone who is willing to put in the work.  I will always be here to inspire those who will go above & beyond to make this their life.  You must eat, sleep & breathe your passion.  One day you will wake up & see that you have become one of those teachers that you so admired.  But, in life we must always be willing to be a student.  The humble warriors who have open minds & hearts will share what I have taught them & pass it on. 

COURAGEOUSNESS is venturing into the unknown. 

Simply taking on each day.  

Walking forward & tall, ready to except with is, without worry about what will be.  

The willingness to make your own rules, do what you love 

& not let what someone thinks of you matter.  

Ask questions, do things you will not be recognized for, 

cause ultimately what is it all for? 

YOU.....you wake up & go to bed with yourself every night.  

Make the choice to be proud & aware of the person you are in each conversation & decision. 

The way you treat others, is a telling tale of how you treat yourself.

It is brave to give first, even second chances, it is cowardly to judge someone for things that you have no idea about. Do what you love & everything will fall into place.

When you are consistently courageous, it is contagious.......PASS IT ON

Thank you to the students of CSUN for making me feel like a total bad ass that can have a positive impact on those that will come after me.  To Shabnam for having me as a guest teacher in her class. And to my clients & friends for always challenging me & those in my heart for feeling like home whether it is chaotic or not.

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Dynamic Warm up

On Tuesday March 11th I participated in a
Physical Therapy & Athlete Training Panel
for SANTA MONICA HIGH CAREER DAY 2014!

A question was asked,
"What stretches to you recommend for your groin?"

I kind of went off on a tangent about there being very different concepts of stretching.  More importantly my thoughts on never stretching a cold muscle.  You can stretch as a cool down but your body should ALWAYS be warmed up DYNAMICALLY.  This means consistent movement in functional patterns that will build heat and allow a resting muscle to come alive and perform.
In order to answer that question, I need to ask more questions.

BUT HERE AS GENERAL & INFORMATIVE AS I CAN BE.....

dynamic warm up

Web definitions

1. A series of movements (including bouncing and skipping) that are designed to actively prepare the muscles for performance and are performed in a safe and controlled fashion
   
   
    EXAMPLE
   
   
   
   When warming up, you should maybe not so obviously, be targeting the main muscles that you will be using as well as range of motion.  
   
   
   Any sport that requires agility: rapid changing direction, will light up the groin. 
   Any sport that requires agility: also requires that you prep off the field on multiple planes of motion.
   This is why there are so many ACL MCL injuries, because not enough young athletes prep these bodies laterally or transversely. 
   MOST INJURIES HAPPEN IN THE DECELERATION PHASE
   When the athlete makes a quick decision to change direction, 
   & the knee or groin is the last one to find out. #OUCH
   
   
   
   
   To answer this young athlete's question:
   Here are a list of groin/inner thigh warm up exercises
   
   
   1. PLIE SQUAT
   
   up & down starting shallow and as you progress get closer to 90 degrees pressing the knees open
   heals never leave the ground
   
   
   2. RUNNER'S LUNGE
    
   start with you back knee on the ground and alternate stepping up
   progress to extending the back leg
   
   
   3.SPIDERMAN
   
   hands remain on the floor you are moving side to side through your pile lunge
   if you cannot reach the found put your forearms on your thighs/elbows on the knees
   
   
   REPEAT ALL THESE EXERCISES 10 REPS FOR 3 ROUNDS 
   
   
   A cool down would be different, 
   since you are warm and have already exerted the muscle.
   Stretches for the inner thighs can/will look similar you would just hold them for longer intervals.
   
   
   
   
   
   
    
   
   
   
   Be nice to your groin, it is responsible for a lot of your quick decisions!