Easy, like seriously people Pull Ups

Ok
Pull Ups are no joke. They are a great way to strengthen your upper body and get rid of some flippity flab.
But DUDE, they are hard.
And you need equipment.
And the ability to actually life your arse up off the ground.

Let's be honest, you can get a pull up bar at wally world, you can go to the park and if you have a gym membership you can use theirs!! (Some of them even have a fancy assist machines!) 

Pull ups are one of those exercises that even some advanced worker outers will avoid, because it is hard :/ But let's see if we can't add some to our routines!!!

When doing a pull up how about this:

NO KIPPING

that is the swing thing that peeps do to get up. It is a cheat... and i like cheats, but NO. 
DO
NOT
KIP 

1. No strength to control the movement will cause injury
2. Injury sucks and if you have the opportunity to AVOID it, THEN AVOID IT
3. FORM
4. FORM
5. FORM

going off on a tangent here:
if you are kipping because you do not have the strength to pull up,  you are more likely to cause injury to your shoulder due to the fact that you have an inability IN your shoulder to dynamically stabilize (have control when you move) during the most stressful part of the exercise. 

Decker speak~So your shoulder joint will get hurt because you are not able to control yourself.

Let's find a better solution..

your legs
not momentum
your legs

The hardest part of this exercise is that you will most likely have to be in public where people can see you. I know to some that sounds silly, but for newbies, people who are self conscious about themselves or anyone embarrassed that they CAN'T do something, this is a big deal.

• So you find a straight level bar that you are taller than.
• Hold the bar while your body is close to the bar
• Place one foot in the center of your body line and step back with the other
• Let your body go down down down
• So you are holding the bar, fully extended with your legs in a "lunge" 
• now USE YOUR UPPER BODY as much as you can to lift your self up
• Let your legs ASSIST YOU!

Easy breazy

Here is your workout:

Do 5 modified pull ups
20 jumping jacks
6 modified pull ups
20 high knees
7 modified pull ups
40 butt kickers

Beginners: try to complete 3 sets
Intermediate: 5 sets
Advanced: 7 sets

Have fun and be brave :)

Simple "core" (AKA abs) EVER.. for real, it's easy

Dude This is so simple... Dont' make it hard.. and let's break down HOW to plank....  Planking is hard.. It is all the rage right now and there are plank challenges where people do this for minutes at a time!!

Yeah them

Planking CORRECTLY is hard.

Many clients cannot plank correctly for more then 5 seconds flat (meaning hands and toes on ground) So here is an option!!

Find a park bench, a table, a couch, yada yada and use it!!

 Notice that my hands are directly below my shoulders, you could even argue that they are lower than my shoulder. I would say.. THAT IS HOW IT SHOULD BE. You hands should be NO HIGHER than your shoulders... so my elbows are at the nipple line (oooooo she said nipple) and the lower park of my rib cage is over the end of the seat.....

WOW think about that...... my ABS are almost over the bench, my chest is 100% over the bench. My head is most definitely over the bench seat. My head IS NOT by my hands!!!

So you get in this position and you hold it as long as you can... then KEEP YOUR HANDS AND FEET IN THE SAME PLACE AND STRETCH!!



My hands and feel have not moved, but I am stretching and taking a break... Hold this for as long as you held the plank! SOOOOOO the longer you plank, the longer you get to rest!!!!

my hips are pushed back, so I do feel a nice stretch in my hammy's (back of leg) and my arms are stretched forward, relieving back pain... THIS IS A GREAT STRETCH FOR ANYONE WHO SITS!!

So there you go, nice and simple Ab exercise!!



Here is your workout!!! complete 3 sets of planks and stretches, then take a 30 second break: then add 20 jumping jacks, 10 second plank (do this 3 times) and take a 30 second break then finish the workout with another 3 sets of planks and stretches!!!

Have a super week!!!

30 day challanges

Ok, I have to admit, I am a little imitated by a 30 day challenge. I start thinking that on Wednesday I have a meeting and clients and shopping and I promised I would take the kids to do something fantastic. Then in 2 weeks, moon is going to be close; I want to see it, plus Netflix is going to release something great.....

hahaha

Yes, I have lots of excuses as to why I CAN'T do something. 

And let's be honest you can cheat on a 30 day challenge and who would know?? I mean REALLY? Even if you have an accountability buddy he/she will listen to your excuse.
Your S/O (how I hate that term) won't DARE tell you to get your crap together and do your days workout for fear of life so REALLY... it is up to you

You will only let yourself down if you don't do it

but 30 day challenges are all the rage right now

and there is one for everyone.....

and I cave

This one is super easy, totally doable for any fitness level and can be snuck into Netflix watching!!!
intermediate and advanced peeps... you know what's up...... 
but the beginner.... the scared person..... let me help you

TRY to complete 3 sets or rounds
simple do all the exercises (squat, bridges, donkey kicks and step ups) without stopping 
THEN
REST FOR 2 MIN
THEN
do all the exercises again

one round will take AT MOST 5 min... I promise, you can do this.....

the exercises alternate daily, but remain the same (that sentence makes sense to me somehow) and increase in number to do for the first half :) the second half there are very few increases, however, I want you to focus on going deeper, holding the move longer and JUMPING higher!!!

So don't cheat
Don't give up
Have fun.....
and get a nice butt as a side effect!

ROLL UP PERFECTLY

You tell me:
I want killer abs
I want tighter abs
I want to get rid of the baby flab
I want to look good in a bikini
I want a smaller waist

and on and on

I tell you:
a ROLL UP is one of THE BEST ab exercises out there.
Yes you have read how coming all the way up is BAD for your back.... how a "CRUNCH" is the best....

Do you know why??? NO YOU DON'T

It is NOT bad for your back, your back is BAD. You sit at a desk all day, you hunch over picking up your kids toys all day, washing dishes, sitting down to enjoy a marathon on Netflix... Don't worry I do it too!!!

But, those things are what hurt your back... not "full sit ups"
So 
Let's talk about these "sit ups" (technically, a roll up is a sit up) 

Roll Ups come from Pilates... you can interchange the word roll up and sit up when we talk.

a sit up usually has bent knees and your hands are behind your head.... guess what chicken butt?????? if you are not strong enough to have straight legs and hands over head (AS IN A ROLL UP) we would modify it so that your knees where bent and your hands were behind your head!!!!

HOLY MOTHER OF COWS! 
she is right!!! they are the same!!!

so let's talk about this roll up
number one thing you do wrong~ I don't even have to see you do it, I already know... you need to SLOW DOWN
go slow
take your time
there is no hoisting
there is no rushing
there is SLOW... like count to 8 slow as you go up and 8 as you go down
this means that you REACH THE NUMBER 8 as you reach the end of the resistance of the movement.... not 8 as you lie down and relax or sit fully o n your butt!!!

so #1 slow the eff down
now that you think you have slowed down.....
Start in the seated position (it's easier this way) and tuck your hips/pelvic bone under, as you drop your chest into your stomach and allow your chin to fall to your collar bone. Now slowing start your 8 count and ROLL your spine down to the floor, one vertebrae at a time.... 

I'll wait

yeah... did you count to 8
ummmmm.... did you get to the floor in 4?
yeah you did, don't lie.... SLOW DOWN

Now there comes a spot where this is H.A.R.D. and you kinda collapse.. I know.... this is where you can "cheat" a little.... grab your thighs and hold on to them as an assist to help you lower slowly!!!

the collapse, the fall, the quick decent is where the injury can occur..... use your arms/hands to help you... you will get stronger and very quickly (like do this every day and in 10 days you wont need your arms) you will find you are amazing!! 

Going up is the exact same thing..... but backwards..... use your arms/hands to help you when you get stuck in the sweet spot... 
IF you absolutely in no way shape or form can get up... like you have to hoist, do it in a 2 count or just get perpetually stuck......
here is cheat #2

pull your knee into your chest and rock yourself up.... 

Just focus on the down... in about 2-3 weeks you will be able to do the up!!

freaking awesome!!!!
so your next question is "how many?"
Do 10 EVERY DAY
SLOW
It is gonna take you like 3-5 min to do 10 if you do them right.... You can spare the time and your abs/core will thank you!!!

Have fun

I don't know where to start

I get asked all the time the same basic questions...
One of which is where to start.
Let's face it, you obviously have the internet, are more than capable of searching what to do and still you have no clue as to what to 

crossfit
zumba
lifting
dancing
walking
running (ehhhhhblahh) I don't like to run.
group exercise
lifting
track
the "machines"
the strap things
pole dancing
kickboxing 
and on and on

so where do you start?
wherever the hell you want
what do you want to do??
go do it
walk to the mail box.. that counts 
dance to your favorite radio station... that counts

BUT YOU WANT TO EXERCISE!!!
Ok... 
Start now, start with great enthusiasm and have fun!!!
If the weather is nice, head to your local park! There are more people like YOU than professional athletes there!! 
Here is a little secrete... fitness people are high on those pesky endorphins.... go chat one up!!

So where to start....
OFF YOUR COUCH and AWAY FROM THE COMPUTER :)

Have a super day :)

shut yo mouth and get some!! ha ha

I know you WANT to workout. I know the weather is beyond beautiful and you are inspired.

But like always~~ WHAT DO I DO?

As a chick who loves to workout, act a fool and play outside, the answer comes easy to me...

So here is a quick one:

warm up~ make it simple walk then walk jog for 3-5 minutes...

then have some fun :)

Squat (check out my other blogs for great form tips) 10 times 

     use a park bench!!
Jog in place with high knees for 30 seconds

walk/jog 3-5 min.. try a faster pace than your warm up

Squats again... this time let's try 15

Jog in place with high knees for 20 seconds

walk/jog 5-8 min

Last time for squats, I promise... only 20.. you can do it!!!

Jog in place for 30 seconds,,, don't forget the high knees

Final walk/jog for 8-10 min

Have fun :)

It is soooo pretty outside.. enjoy it

I am in Houston and today is beautiful. The humidity is low and that is rare.. I mean we hit 80 sometimes in January!

Now is a GREAT time to start training outside... and if you do a little bit each day, as it gets hotter and more humid, your body wtarts to adapt... Now I am not saying you won't get hot, and need lots of water and ya'know work out earlier in the day in August.... BUT well, it is a little easier!

So let's start today and LOVE the weather!!

Easy workout to do:

walk/jog 5 min
10 squats (use a bench) sit down and stand up!!!
10 incline push ups (use a bench) make sure your chest touches the bench each time!!
10 dips (use a bench) be sure to drop your booty as low as you can
repeat squats, push ups and dips 3 times

then

walk/jog for 7-10 minutes
15 squats
15 V-ups
30 second plank hold
repeat the squats, V-ups and plank hold 3 times as well!!!

then

walk/jog for 10-12 minutes

don't forget to stretch!!!