While packing I realized its clear what I love!

What can I say, I love fitness and shoes! #shoes #equipment #myofascial #equalizers #ugiball #sandbag #indianclubs #minibands #rumbleroller #pink #workout #exercise #inspire #motivation #fitgirl #swag #athlete #trainer #training #boss #girly #muscle #diet #weightloss #gym #home #dowork #goal #passion #proud #fitspo #fitness #health #impressive    #journey #life #love #obsessed #strength 

If you aren't following me on Instagram you should!!  @Firmfitnesstrainer 

While packing I realized it is quite apparent what I love😍💪👠!! Exercise and shoes!! A boss in the gym and a lady on the streets! 

I WISH! PINK GYM!

Mini Band Exercises

Mini-bands are an inexpensive and portable way to get a workout. They make essential travel fitness tools, too, because they take up little space and weigh next to nothing. Mini-bands, which measure nine inches when resting flat, also make it easy to work out at the cottage or beach. These elastic bands typically come in four tension levels: easy, light, intermediate and heavy. If you’re a beginner, use the easy one for upper-body and the light one for lower-body exercises. As you get stronger, you can move up to a heavier band, but only if you are able to maintain proper form.

Bent Knee Lateral Walk

Stand in a quarter-squat position with your feet hip-width apart and a mini band looped around your ankles.Walk to the side with small steps as you drive your elbows back with each step. Step with your trailing leg first and follow with your lead leg.Continue for the full set. Reverse directions and repeat.

Mini Band Romanian Deadlift

http://www.golfchannel.com/media/golf-fitness-academy-dr-greg-rose-russian-dead-lift-mini-band/

Here's a great power tip for you using a mini band. When I think of power, I think of legs strength and I mean a lot of leg strength. A great way to do that is by something called a Romanian Deadlift. Take the mini band. Put it around in your left foot. Hold on it with your right hand. From here, you're gonna do a deadlift all the way down knees bend, back is arch and I drive my hips towards the mini band. Trying to maintain your balance, nice and controlled and drive. This is one of the best exercises to get hip, power, leg strength.

Start

Wall Crawl

Mini-Band Wall Crawl: More larceny. This exercise is extracted straight from Shirley Sahrmann’s text (1). It’s designed to improve shoulder flexion range of motion by activating the serratus anterior (by pushing into the wall). The mini band requires the lateral rotators of the rotator cuff to fire and fulfill their role as humeral depressors as the arm is elevated.

Pelvic Thrust 

Lie on the floor or a mat. Place both feet bent on the floor or a mat. Place arms down on mat to each side of hips. Raise body by extending hips upward (Press up through glutes, not stomach). Return to original position.

Mini Band Squats

Stand with your arms at your sides, your feet shoulder width apart and pointing straight ahead, and a mini band around and above your knees. Maintain perfect posture and initiate movement with your hips. As you reach your arms far forward, squat your hips back and down until your thighs are parallel to the floor. Return to a standing position by pushing through your hips.

Keep your knees out. Repeat until you've completed all your reps

http://www.besthealthmag.ca/get-healthy/fitness/10-minute-tuneups-mini-band-workout

http://www.sbcoachescollege.com/articles/PrehabYourProgramProgramYourPrehab.html

http://physiquept.com.au/2012/07/03/exercise-of-the-month-the-glute-bridge/

http://www.coreperformance.com/knowledge/movements/mini-band-bent-knee-lateral-walk-ankles.html

http://www.coreperformance.com/knowledge/movements/mini-band-squat.html

Stability Ball Workout ANYWHERE

   Exercising with a ball improves balance, coordination and mobility while providing challenging workouts. The exercise ball can be used to increase abdominal strength, improve core stability and build muscle strength without stress on the lower back, and it’s adaptable to every fitness level.

http://www.shape.com/fitness/workouts/trainers-reveal-best-abs-exercises-all-time?page=15

http://www.about.trimdownclub.com/introduction.html
http://www.bodyblitz.net.au/exercise-tips/workouts-for-her/swiss-ball-workout/
http://www.whyiexercise.com/stability-ball-exercises.html
http://fittplan.com/exercise-ball-ab-workout

RESISTANCE BAND EXERCISES

http://help-en-us.nike.com/app/answers/detail/a_id/3695/p/3897

Stability Ball Killer Exercises / Workout

Do more than crunches on your stability ball. These flab-fighting exercises will work muscles from head to toe.

Exercises for the Stability Ball

There's one cool tool you could be using to fight flab all over, but chances are you're not. "The stability ball is an underrated piece ofequipment because people think it's good only for doing crunches," says Nedra Lopez, a coowner of Studio by Remorca Fitness inNew York City. Try her game-changing toners and you'll be so pumped at the results that you may never hit the mat again.

http://www.fitnessmagazine.com/workout/equipment/stability-ball-exercises/stability-ball-flab-fighting-workout/?page=1

Tricep squeeze/Lift

Butt Burner

Plank Shoulder Taps

Superman With  Glute Squeeze 

Roll Out

Ball Pike Pass

A

B

C

Single Leg Hamstring Curl

Core Straight Arm Twist

Tricep Dip

IGallop BadAss or Bad!?!?

IGallop

 The IGallop has apparently been out for at least a few years and has been featured on TV shows like The View and Ellen. (As an aside: I greatly admires Ellen Degeneres, but not being a daytime TV watcher I only gets to see her on award shows and American Express commercials. I did some searching and found a clip of Ellen IGalloping, & most certainly had to share it)

.


The whole IGallop concept was a brand new one for me and I was quite intrigued. Despite having no actual experience with it, having done no research, and not even having seen a video of it in motion, I naturally felt that I must rush out and express some opinions about it.

So I found I have two opinions. The first:

It's Ridiculous and Silly!

One is supposed to use this to work core muscles like the abdominals and other ones  you didn't even know you have. But because it does the moving, your job is just to stay on and ride. You can do it while you watch TV! It used to cost $600, but apparently they weren't "galloping" off the shelves, because now they're down to $350.

Am I the only one with a Dirty Mind? Because depending on what the surface of the seat is like, friction-wise, and how bouncy the ride is, I wonders if certain users might be aiming for a whole different sort of Peak Performance. Perhaps they wouldn't have had to mark it down if they'd renamed it the O-Gallop?(Get It!?!?)

"Mommy? Mommy? How come you always lock the door to the TV room whenever you're exercising?"

Okay, so maybe not. But even if it doesn't supply that kind of wild ride, I would suggest drawing the curtains. When seen by a passer-by from the waist up, an IGallop exercise routine could look, well, like a lot more fun than it probably is.


So what's my second opinion?

It actually looks kind of fun, doesn't it? I would love to build strong core muscles while watching TV. And I have never gotten the chance to get drunk and jump on one of those mechanical bulls at a cowboy bar, so I still have illusions that it would be a kick to have an exercise gadget that's actually a ride. If it ever gets down to a hundred bucks or so... who knows? Anything could happen!

Can you really get a decent abdominal work out from it? Is it entertaining?

Or if, like me, you have no experience with the beast, would you be the least bit tempted by something this ludicrous?

.

http://www.crankyfitness.com/2007/06/igallop-yeeehaww.html

Dumbbells For DUMMIES.........

Use proper technique. Always warm up thoroughly before beginning any strength training by walking or jogging slowly for at least 10 minutes. When you are ready to begin, be sure your body is aligned properly. Your back should be straight. Never hold your breath when lifting weights. Exhale when you are exerting the most force against the weight, is known as the sticking point, according to the National Strength and Conditioning Association. It is also known as the concentric part of muscular contraction, when the muscle is shortening against the object you are trying to lift. During this phase of a lift you want to exhale through the exertion. Stay focused and in control of the weights at all times with slow and controlled movements.

Choose appropriate weights. When selecting a dumbbell size, choose one that will feel challenging but not too strenuous. The goal is to do three sets with 8 to 12 repetitions each. The last few repetitions should feel difficult. If they feel too easy, choose a heavier weight. If you cannot do 6 repetitions, choose a lighter weight. As your fitness and strength increase, be sure to use heavier weights to challenge your body continually.

Scaption and Shrug

Stand holding a pair of dumbbells with your feet shoulder-width apart. Let the dumbbells hang at arm's length next to your sides, your palms facing each other [A]. Without changing the bend in your elbows, raise your arms until they're parallel to the floor, keeping them at a 30-degree angle to your body (so that they form a "Y") [B]. At the top of the movement, shrug your shoulders upward [C]. Pause, then reverse the movement to return to the start, and repeat

Dumbbell Split Jump

A- From a standing position, keep your torso as upright as possible and lower your body into a split squat.
B- Quickly jump, scissor-kicking your legs so that you land with the opposite leg forward.
C- Repeat, alternating back and forth with each repetition.

Split Stance Dumbbell Curl

Grab a pair of dumbbells and place one foot in front of you on a bench or step that's just higher than knee level. Let the dumbbells hang at arm's length next to your sides, your palms facing forward [B]. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can [B]. Pause, then slowly lower the weights back to the starting position. Each set, switch the foot that you place on the bench

Plank Row

Get into pushup position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-width apart, and your feet slightly wider than hip-width apart. Keeping your hips parallel to the floor (you'll need to engage your core and glutes the entire time), bend your right elbow to pull the weight up toward the side of your body. Pause, then slowly return the weight to the floor and repeat with the left arm. 

Dumbbell Step-up

A- Grab a pair of dumbbells and hold them at arm's length at your sides. Stand in front of a bench or step, and place your left foot firmly on the step.

*Note: The step should be high enough so that your knee is bent 90 degrees.

B- Press your left heel into the step and push your body up until your left leg is straight and you're standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That's one rep.

http://www.womenshealthmag.com/fitness/plank-hold-and-single-arm-row?workout=22796

http://www.womenshealthmag.com/fitness/best-workout-for-women?page=9

http://www.womenshealthmag.com/fitness/best-workout-for-women?page=7
http://www.livestrong.com/article/432525-when-strength-training-do-you-inhale-or-exhale-upon-exertion-of-the
http://www.womenshealthmag.com/fitness/dumbbell-split-jump-1?workout=33368-muscle
/http://www.womenshealthmag.com/fitness/dumbbell-stepup?workout=33365

Dumbbell Alarm Clock

Dumbbell Alarm Clock

Successfully getting our butts out of bed and helping us achieve our toned bicep dreams? Talk about killing two birds with one stone. This Dumbbell Alarm Clock   ($20) keeps on blaring until you've repeated enough reps to convince it to shut off. As long as we don't end up smacking ourselves in the face with it in our bleary, semi-conscious morning state, it's a sure win.

http://www.lightinthebox.com/Dumbbell-Alarm-Clock-GD-0714-_p56713.html?AID=10677699&PID=3509426&utm_medium=affiliate&utm_campaign=3509426&utm_source=cj&litb_from=affiliate_cj

http://www.outblush.com/women/life/health-fitness/dumbbell-alarm-clock/

EQUALIZER EXERCISES

I just got my new equalizers. They are AMAZING! Be prepared for an awesome twist on body weight training! I would recommend these to everyone (cleared by doctors) from beginner to advanced! You can order these at www.lebertfitness.com/ for $119.99. They did not pay me to write about their product. I just really enjoyed their versatility and capabilities. Here are a few cool ideas to throw into your routine!!

Hanging Core Twist (Tap knees on bar on each side)

http://www.utahdex.org/is-a-hiit-workout-good-to-lose-weight/

Atomic Push-up

http://www.toddcambio.com/2012/01/ultimate-body-weight-training-blueprint.html

Pull-Up Crunch

http://bpm.tv/tag/equalizer/

Body Weight Split Squat (don't use sand bag)

http://bpm.tv/tag/equalizer/

 Dip Variations

http://www.pingram.me/tag/tricepdips

TRX Exercises = Hard Core Work Out!

TRX Atomic Push-up

TRX Curtsey Squat

TRX Hamstring Curl

TRX Side Plank W/ threading the Needle

TRX Oblique Knee Tuck

TRX Reverse Lunge

TRX Pistol Squat

Also Featured in Shape Magazine!!

http://bodydesignonline.com/Fitness.htm 

http://www.thetopshapefitness.com/Class_Descriptions.html

http://home-exercise-equipment.blogspot.com/2011/08/bestselling-home-gyms-for-august-2011.html

http://scstrat.wordpress.com/