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sorry, but your basic squat isn't cutting it.

11/21/2019

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Click to learn squat stance variations and how to squat correct form. Sumo squat, narrow squat, standard squat. Learn how to lift weights women beginners
I know, I know, that was a bit harsh...  but it's true.  Squatting in the same way every week just isn't going to cut it in the long run.  After reading this post, you'll learn how to change up your squat form to activate all the muscles  in your legs! 

One option to mix things up is to change your set and rep ranges...

​You can learn more about that by clicking the button below:
WHAT THE HECK ARE SETS AND REPS?

but you will also want to change your stance:

Squat stance?  Huh?  The way you place your feet during a squat (and a deadlift) can totally change the muscles worked.

You are probably most familiar with a standard stance, with your feet about shoulder width apart.  This a great stance to take (if you have good form) but by changing the distance between your feet, you can mix up your workout routine even more, that way you make sure to hit all the muscles in your legs.

So, what are the three stances I use with my clients?  Keep reading to learn!
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Sumo squats how to do, narrow squats how to do. Squat variations to build muscle lose fat women

"SUMO"

A sumo stance places your feet far apart (wider than shoulder width) and your toes pointed out.  This stance lends itself to being the deepest of the squat variations, because the wider your feet are, the easier it is for your calves to stretch and let you get down low.  In a sumo stance, you tend to feel more engagement on the inside of your thighs.

"NARROW"

A narrow stance places your feet closer together (hip width or narrower) with your toes pointed straight ahead.  This stance makes it a bit harder to get deep into your squat because it requires the most flexibility of your calves.  With a narrow stance, you tend to feel more engagement in your glutes.

"STANDARD"

A standard stance falls somewhere in the middle of the two, with your feet about shoulder distance apart and your toes aligned with your knees.  Please note that in ALL the stances, your toes should ALWAYS align with your knees.  In a standard stance, you get a great mix of the other two variations.

putting it all together:

So now that you know the different types of squat stances, it's time to put them into practice into your own workout routine.

If you want to take the guess work out of when to incorporate these squat variations, click the button below to check out workout programs that actually help you progress through harder movements over time.  After clicking, you'll see why a tried a true workout plan will help you achieve your fitness goals!
CLICK FOR WORKOUT ROUTINES THAT HAVE THIS ALL MAPPED OUT FOR YOU

Pin now and save for later!

Sumo squats how to do, narrow squats how to do. Squat variations to build muscle lose fat women
Click to learn squat stance variations and how to squat correct form. Sumo squat, narrow squat, standard squat. Learn how to lift weights women beginners
Squat stances explained, squat variations explained. How to do squat variations glutes and quad exercises.
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good morning!  here's how to do one at the gym

10/9/2019

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Are you new to exercise?

Picture
​Yes?  Welcome!  Before you skip ahead to the tutorial, I highly advise you download my free Exercise Guide, designed specifically for the woman who hates exercise, like I used to!

After downloading it, you'll learn about the 5 basic types of exercise and learn how often you need to incorporate each type for maximum results.
DOWNLOAD NOW
Yes, there is an exercise called a good morning!  This exercise helps to strengthen your entire posterior chain and works similar muscles as a deadlift.  We also need to keep in mind those same skills that a deadlift needs:
  1. keeping a straight back
  2. keeping your butt out
  3. keeping your chest up
A good morning requires a decent amount of flexibility, so if you're feeling a stretch, that's ok, but make sure to stop if it gets to be too much.  Your flexibility will improve over time with this exercise, I assure you!

this is a "functional movement"

All the exercises I explain in my exercise library are what trainers like to call "functional movements".  This means that they require a whole muscle GROUP to be activated, rather than just isolating one muscle.  These exercises tend to get your heart rate up more, and they help to burn more fat and build more muscle!

I use these functional movements as the primary exercises in my workout plans.  If you want a workout plan that is quick, effective and works well at building your curves and confidence, then make sure to check my workout plans out!  There's routines for every schedule, and you will never get bored from doing the same thing each week!

If you want the workouts PLUS in depth coaching for other areas of your life like confidence, healthy habit creation, goal setting and mindset, make sure to check our my confidence coaching that includes the workout plans along with everything else!  
CLICK HERE TO START MY FUNCTIONAL MOVEMENT BASED WORKOUT CYCLES
CLICK HERE TO ENROLL IN CONFIDENCE COACHING AND KICKSTART YOUR HEALTH JOURNEY

here's how you set up your good morning:

How to do a good morning exercise with correct form to strengthen your back and glutes.  Build a strong back and butt with a good morning exercise.  Weight training for women
First, if you have never performed this exercise before, take a second to watch the video above.  When it comes time to do it for the first time, PLEASE try it without any weight.  Alright, here we go!

What I would like you to do is stand with your heels towards a wall, about a foot away from it.  With your hands folded on your chest, hinge your hips back in space and try to touch the wall with your butt.  It's farther back than you think right?  This hinging movement is the basis of the good morning.

Did you keep a gentle bend in your knees?  If so, awesome!  Proceed on to the next step.  If you didn't, try to touch the wall without bending your knees a ton and without locking your knees.  You should feel your weight mostly in your heels rather than the front of your feet.

Try to perform this exercise in front of a mirror to help check your form.  Ideally, you would be able to see something written on the front of your shirt in the mirror as you go up and down.  You do this by keeping your chest up, your shoulders back, and your butt sticking out.  By activating and tightening all those muscles, the entire back side of your body gets strengthened. 

How low can you get your torso?  Depending on your flexibility, you might be able to get it parallel to the ground.  If you can, that's great!  If not, that's ok too, the flexibility will come with time.  Also, I would much rather you perform a shallower good morning than one that requires you to drop your chest in order to get lower.

Once you get the hang of the hinging movement and can perform that for at least 15 reps, it's time to add some weight!  Just like in a squat, you want the bar to sit on the meaty part of your upper back - your traps.  Holding the bar there will require strength in your shoulders and a pretty good range of motion, so take your time and go slow.  Adding the weight also changes your center of gravity compared to performing the exercise without weight, so make sure to build up slowly, if you can find a small bar, that's best to start with!

​Try a few reps and see how it goes, if the weight feels stable on your shoulders, keep going!  Expect to feel soreness from this exercise all the way from your upper back down into your glutes, and even down into your hamstrings.  It really is an awesome exercise, so try it out with your next workout, or use one of my already curated plans!

How to do a good morning with weights the right way.  Good morning exercise proper form.  Good morning exercise video with correct form
How to do a good morning exercise with correct form to strengthen your back and glutes.  Build a strong back and butt with a good morning exercise.  Weight training for women
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how to do a good push-up

4/9/2019

0 Comments

 

Are you new to exercise?

Picture
​Yes?  Welcome!  Before you skip ahead to the tutorial, I highly advise you download my free Exercise Guide, designed specifically for the woman who hates exercise, like I used to!

After downloading it, you'll learn about the 5 basic types of exercise and learn how often you need to incorporate each type for maximum results.
DOWNLOAD NOW

pushups are a "functional movement"

All the exercises I explain in my exercise library are what trainers like to call "functional movements".  This means that they require a whole muscle GROUP to be activated, rather than just isolating one muscle.  These exercises tend to get your heart rate up more, and they help to burn more fat and build more muscle!

I use these functional movements as the primary exercises in my workout plans.  If you want a workout plan that is quick, effective and works well at building your curves and confidence, then make sure to check my workout plans out!  There's routines for every schedule, and you will never get bored from doing the same thing each week!

If you want the workouts PLUS in depth coaching for other areas of your life like confidence, healthy habit creation, goal setting and mindset, make sure to check our my confidence coaching that includes the workout plans along with everything else!  
CLICK TO START MY FUNCTIONAL MOVEMENT BASED WORKOUT CYCLES
CLICK TO ENROLL IN CONFIDENCE COACHING TO KICK START YOUR HEALTH JOURNEY

yeah, pushups are hard.

Yup, they're hard.  Not denying that at all.  BUT, pushups are a critical part of building strength when done correctly.  Watch this video first, then read on for a detailed explanation.  
So...  what's going on here?  First, any pushup should start out in a proper plank.  (read more about setting up a proper plank HERE).  Think about it, a pushup is really just a moving plank.  The goal is to keep your body nice and tight throughout the whole movement, with only your arms and shoulders moving. 

To do this, start with your hands directly under your shoulders.  If you are performing your pushup from your knees, that same rule still applies.  Think about it this way, the more centered your hands are under your shoulders, the better they will be able to push your body away from them.  If you are performing your pushup from a bench or the wall, again keep your hands as directly under your shoulders as possible.

See how my elbows stay close to my sides?  Ideally, your arms should be at a 30 degree angle to your body.  This means that your elbows are NOT splayed out to the sides and that your fingertips are NOT pointing towards each other.  Your hands can turn in slightly, but just enough to mimic the 30 degree angle that your arms make.  At first, this might seem like your arms are way too close to you, but I promise this will save your shoulders in the long run!  Learn how to do them well NOW, before you engrain bad habits.  

The other thing to remember is that your hips should not fall down and they should not fly high.  Keep them in the same position you started your plank in.  If you notice your hips shifting up or down, it's time to stop, you're done with your reps.  At this point you can either take a break and try another set, or you can try an easier variation of a pushup.

my biggest piece of advice:

Learn how to do a proper pushup for women.  How to do a good pushup.  #liftyourlifewithlaura #pushupchallenge #pushup #pushups #exercisetip #workout
Again, pushups are not easy!  Do not get frustrated with yourself if pushups are hard.  Do not try to push yourself and do poorly executed pushups from your toes either.  There is absolutely nothing wrong with doing pushups from your knees, a bench, a chair, or even the wall.  Start slow and only progress to the floor when you are ready.  Even ONE perfectly executed pushup from your toes and the floor is better than 10 that are just messy.

Want more guidance with your workout plans?  Click below to work with me!
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Learn how to do a proper pushup without injury to your shoulders.  Gain confidence by mastering a pushup!  #liftyourlifewithlaura #pushups #pushupchallenge
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how i built my (weight lifting) home gym

3/13/2019

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How to build a home gym when you like lifting weights. Build a home gym for less than $1,200 with these items! #liftyourlifewithlaura #weightlifting #homegym #homegyminspiration #workouttip #liftweights

I was spoiled by my college gym...

College was when I found my love of weight lifting, and I was SPOILED by my school's gym.  It had ALL the "toys" I could ever dream of there.  I used it as much as I could for about two years, and then...  I graduated. 

After graduation, I moved in with my then boyfriend (now husband) and struggled to find a job.  I also struggled without a gym...  I didn't want to pay for a gym membership after being spoiled by a "free" membership to the college gym, so I just couldn't bring myself to pay some big name gym every single month. 

After doing some research and talking it over with my husband, I decided to start piecing together my own home gym about five years ago.  Keep reading for the steps I took to building a great home gym without breaking the bank!

weights are heavy... and expensive...

You've probably seen all the other pins on Pinterest talking about building a home gym with "no weights", "minimal equipment", etc...  But what if you LIKE using the big stuff?  This is the exact issue I had.  Weights are fun, but because they are heavy they are also pricey.  I started out with all the "typical", "cheap" things that you see on those Pinterest lists like a mat, stability ball, mini bands, etc.  But I knew deep down that I NEEDED more. 

The list below shows the exact order I purchased things and the prices I paid!
1. DUMBBELLS:
Dumbbells were priority number one for me, and they were one of the most intimidating purchases too because of the expense and because there's just so many types!  To not clutter our basement, I decided to find a set of adjustable dumbbells.  To not break the bank, I also decided to buy these dumbbells USED because really, a weight is a weight.  It doesn't matter if it's scuffed, rusty etc, all it's doing is weighing you down.  On average, you will pay AT LEAST a dollar a pound for the most basic dumbbells (new), but when buying them used, I was able to get about 200 lbs of weight for only $100.  I found this deal by scouring Craigslist (Facebook marketplace didn't exist back then) until I finally found a used set of dumbbells really similar to these.  Once I brought those home, I thought I would be set for awhile, until I decided to bench press with them.

2. BENCH
At first, I thought I could get away with benching on my stability ball, but there was just no way for me to keep my neck in a comfortable position for that long.  So...  next on my list was a
 flat weight bench.  I am pretty sure I tried to find a bench like this on Craigslist, but when I couldn't find anything used, I went to Amazon.  I still have this bench today and it works great, but every so often I do need to retighten the bolts.

3. BARBELL (#1)
I love barbells.  Working with them makes you feel like a bad ass, and they are just so convenient when you want to pick up heavy stuff like I was used to doing.  My college gym had beautiful Olympic bars, plates and racks and I had no idea that there was any other type.  I looked up these Olympic barbells (2" diameter on the ends) online and was shocked by their price.  So, I then discovered standard bars and plates (1" diameter on the ends).  These bars would be a perfect fit for the weight plates that I already had from my adjustable dumbbells, so I decided to buy a bar for deadlifting.  The bar I chose was the cheapest I could find and also the shortest  (in order to save space). 

4. SQUAT RACK
So I could bench, I could deadlift, I could do any accessory work I wanted with dumbbells, but I couldn't really squat like I wanted to.  Sure I could put dumbbells up on my shoulders, do goblet squats, or overhead press the bar up on my shoulders, but my shoulders then limited how much weight I could use.  This dilemma really got to me (to the point where I just couldn't take it anymore) about 3 months after buying my dumbbells and so my quest started for a rack.  This was definitely going to be my biggest purchase, so I made sure to do my research.  I didn't need anything fancy, but I wanted something that would keep me SAFE.  To me, that meant a power rack (four corners that "box" you in) rather than just a squat rack (only two supports for the barbell).  At the time I purchased my rack, it was NOT available on Amazon, but here it is now, even with free shipping (which I didn't get 5 years ago).  This specific power rack from Titan Fitness was easy to assemble and HEAVY, a great safety feature.  It has a pull up bar, safeties, and was easy to assemble for my husband and I.  I have even taken this rack apart and moved it to a new basement, and we had no issues at all! 

This was definitely the biggest purchase, but it was also the most useful and paid for itself easily.  Right now you can get it for $335, so let's do the math.  At the time I am writing this article, Goole says that the average cost for a gym membership is $58 per month. 

$335 / $58 = 5.77 months.  Say what? 

​You can make up the cost of that squat rack in 6 months???  Even if you live somewhere that a gym membership is HALF that, you could still make up the cost of the squat rack in a year.  And who knows, maybe you can even find a used power rack near you for cheaper!


5. BARBELL (#2)
Remember how I bought a short barbell in step 3 to save space?  This decision bit me in the butt really...  Please keep in mind that you need a 7' barbell (not 6') in order to make it span the width of a squat or power rack.  This is the exact reason I now have two barbells (this is the 7' bar I bought).  One stays on the floor for deadlifts, and one stays in my power rack for benching and squatting.
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6. PULL-UP BANDS
Without an assisted pull up machine, how was I supposed to work up to a full pull up?  Bands.  Simple as that!  Again, I did my research on these bands and based off my bodyweight (around 140 lbs) and ability, I decided on a green, purple and red band.  These are way cheaper than an assisted pull up machine right???

7. SUSPENSION TRAINER
Notice how I didn't say TRX here?  That's because I was NOT going to pay the price for a name brand system.  Although the exact brand I have is not available on Amazon anymore, there's lots of great options that my clients have found, like this one specifically (same price as what I paid for mine, and way cheaper than a $200 TRX!)

​8. BOSU BALL
At this point in my fitness journey, I knew I was lacking in the area of stability (because I was going through my personal training certification)...  Once I learned what a bosu ball is and learned how they can change almost any exercise and turn it into something totally new, I was sold!  It is now one of my favorite pieces, even more used than my stability ball!

total damage:

Total damage (over the span of 9 months or so) = $1,200

Let's go back to that calculation from before.  If Google says that the average gym membership is $58 a month...
​
$1,200 / $58 = 20.7 months to make up your cost. 

That's under two years!  I bet that you have been lifting in a gym for at least 6 months if you're reading this, so you're a quarter of the way there!  Wouldn't your money be spent in a better place (like your own home) rather than a gym?

what's next?

Now I am not going to lie and say that I do not want anything else for my home gym...  In fact, I have upgraded my dumbbells (but I still bought them used through Facebook marketplace!), and I do dream of buying Olympic barbells and plates...  But until that day comes, I am perfectly happy with the home gym I created because it has given me all the tools I need to progress in my fitness journey!

Do you have any specific things you love in your home gym?  Leave me a comment and let me know!

Pin now and come back later!

How to build a home gym when you like lifting weights. Build a home gym for less than $1,200 with these items! #liftyourlifewithlaura #weightlifting #homegym #homegyminspiration #workouttip #liftweights
Home gym ideas weights without breaking the bank. Create a home gym when you like lifting weights. #liftyourlifewithlaura #homegym #weightlifting #homegym #gymlife #liftweights #workout #workoutroutine
Learn what cheap home gym equipment you need if you like lifting weight! Create a home gym when you like lifting weights. #liftyourlifewithlaura #homegym #weightlifting #homegym #gymlife #liftweights #workout #workoutroutine
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if side plank hurts your shoulders, try this!

3/2/2019

0 Comments

 

Are you new to exercise?

Picture
​Yes?  Welcome!  Before you skip ahead to the tutorial, I highly advise you download my free Exercise Guide, designed specifically for the woman who hates exercise, like I used to!

After downloading it, you'll learn about the 5 basic types of exercise and learn how often you need to incorporate each type for maximum results.
DOWNLOAD NOW

1. bent knees

Side plank is an amazing move for your obliques, but lots of times, it can feel like your shoulders are being worked more than your core.  Maybe you feel like your shoulder will buckle under you, that you are "falling" into your shoulder, that it shakes maybe just a bit too much...  

If this is you, you might need to regress to an "easier" version of plank where your legs can give you some extra support and let you feel your side plank more in your core.  If you are more of a visual learner, skip all the way down to the bottom to see the video explanation!
​
Note that in each variation, I create a straight line from my planted elbow to my shoulder, to my opposite shoulder, to my top hand.
How to do side plank without hurting your shoulder.  Learn side plank variations to keep you pain free and strengthen obliques! #liftyourlifewithlaura #sideplank #plank #sideplankchallenge #plankchallenge #workouttip #plank #sideplankvariations





This is the "easiest" variation of side plank, but all that means is you have the most support possible from your legs.  By bending both your knees and stacking them on top of each other, you have a very wide base of support, giving you extra balance.  Your shoulders should remain stacked over your planted elbow and you should feel very strong and stable here.

2. kickstand








​If stacking both knees is too easy, try using only one leg for support!  To perform this variation, extend your bottom leg and plant your top foot on the ground in front of you.  Really drive that heel into the ground, use your legs to help you stay up!  This is great prep for doing a "full" side plank.  
Learn how to do side plank for beginners without shoulder pain!  Side plank variation to strengthen obliques.  #liftyourlifewithlaura #sideplank #sideplankchallenge #plank #workouttip #exercisetip

3. "regular" side plank

Learn how to do side plank for beginners without shoulder pain!  Side plank variation to strengthen obliques.  #liftyourlifewithlaura #sideplank #sideplankchallenge #plank #workouttip #exercisetip






​This is the standard side plank, only progress to here once you can hold the previous variation for at least 45 sec or so.  The key to side plank is to keep your feet FLEXED.  See how I point my toes straight towards the camera?  This gives me a wider base of support than if I pointed my toes (think back to the first variation where the bottom half of our leg was that sturdy base).
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4. star







​If you've mastered all the above variations, it's time to kick it up a notch!  This "star" variation really tests the stability of your shoulders and hips!  Don't be alarmed when the sides of your hips burn!  To perform this variation, simply start in regular side plank and lift that top leg!  Don't worry about lifting it super high, just high enough to put all the weight on your lower leg.
How to do a yoga star plank exercise and really strengthen your core.  Learn side plank variations to stop shoulder pain. #liftyourlifewithlaura #sideplank #sideplankchallenge #starplank #yogaplank #yoga #plankchallenge #exercisetip

yes, you CAN use all these variations, no matter your skill level!

Even though I can do the hardest variation of side plank (not for long though...), that does NOT mean that it is the only variation I perform!  The way I determine which variation I use is by figuring out how long I want to hold side plank.  Do I want to hold it for 2 min? 1 min?  Only 30 sec?  Basically, the longer I want to hold plank, the easier variation I use and vise versa.  You can read more about that theory here and you apply the theory by using these workout cycles to build your strength each week!
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OMG DEADLIFTS...

2/7/2019

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​Seriously, deadlifts are my absolute favorite thing to teach women how to do. I love seeing the “lightbulb” moment when they learn how to shift their hips back in space and pick up whatever weight (or object) is sitting on the ground in front of them.

but deadlifts "aren’t safe"!?!?

Actually, they aren't safe...  ONLY if you do them wrong, just like ANY exercise. The three things you need to remember with deadlifts (in order to do them safely) are...
  1. ​stick that booty out
  2. don't let your shoulders round
  3. keep your back flat
And believe it or not, that’s about all you need it know.

did you know I have a podcast?

how I coach deadlifts

As I said before, deadlifts are my favorite. They are a key exercise to learn and build so much strength in areas that the average person lacks.  If you came to me never having heard of a deadlift, I would explain it as simply picking something up off the floor CORRECTLY.  Because when it gets down to it, that’s all you’re doing: setting yourself up for a lifetime free from your back “going out” due to picking up a kid or laundry baskets with bad form.  After explaining this, I'd give you a simple demonstration without weight, pointing out the fact that I keep my back straight, chest up, shoulders back and knees soft (as seen in the video below).   

Maybe you would be one of the few people that magically “get it” on their first try.  Or, maybe you wouldn't get it on the first try (like the majority of people).  If that would happen, we would walk over to a wall for some "brain training". I am sure you know how to do a squat, so your first deadlift ever will probably look something like a squat.  That's ok!  Everyone does this.  There is a difference to them, and to learn that, all I would have you do is stand close to a wall, facing away from it.  Then, you need to "search" for the wall with your butt ONLY. This might confuse you at first, but I promise there will be a that lightbulb moment as soon as you find the wall.

After the confusion is gone, you'll be shocked about how far back you have to send your hips to hit the wall!  The wall is there to give you faith that you won’t fall over, and when you finally hit it, you WILL feel the weight in your feet transfer into your heels (as opposed to the ball of your foot), a key of deadlifting.  In my video below, you will notice that I almost "rock" back onto my heels.

something to note:

The video below demonstrates ONE type of deadlift VARIATION.  There are many types and those specific videos/posts are on my list to discuss!  For today though, we will work on a "Romanian" or "straight leg" deadlift, the kind that is most easily performed (due to flexibility restrictions).

Once you've done your "hip hinge" experiment from above, it's time to play with flexibility.  ​As you see in the video, my back stays straight and my butt stays out the ENTIRE time the bar is traveling up and down.  This means that I let the bar go down only as far as I can while maintaining that good form.  This means that when you perform a deadlift, as SOON AS you reach a point that causes your back to curl or your shoulders to round forward, it's time to stop!  The point that you just reached is how far down you should go.  Let me reiterate: I would much rather you do a "shallower" deadlift and build up flexibility over time rather than compensate your form just to get closer to the ground.
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finally:

Once you've mastered the hip hinge and keeping your back straight, it's time to add some weight!  Start off with dumbbells and slowly progress up.  The key with a Romanian deadlift is to test your flexibility with each rep...  Each stretch you feel is the stuff that will give you "leg day soreness" the day after!
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how to do a "windmill"

1/26/2019

2 Comments

 
pin this video showing how to perform a windmill to strengthen your shoulders and strengthen your obliques! Lift your LIFE with LAURA
A "windmill"?

What the heck? 

You can do that at the gym? 

​YES.  A windmill is a great way to strengthen your shoulders and test their mobility!  On top of that, this move REALLY works your obliques.  Keep reading to learn how it's done!

If you want to get right to the video, scroll to the bottom of this post.  If you like the leggings I'm wearing, make sure to check out KORA Fitness and use my code to get 15% off your order!

a windmill is a "functional movement"

All the exercises I explain in my exercise library are what trainers like to call "functional movements".  This means that they require a whole muscle GROUP to be activated, rather than just isolating one muscle.  These exercises tend to get your heart rate up more, and they help to burn more fat and build more muscle!

I use these functional movements as the primary exercises in my workout plans.  If you want a workout plan that is quick, effective and works well at building your curves and confidence, then make sure to check my workout plans out!  There's routines for every schedule, and you will never get bored from doing the same thing each week!

If you want the workouts PLUS in depth coaching for other areas of your life like confidence, healthy habit creation, goal setting and mindset, make sure to check our my confidence coaching that includes the workout plans along with everything else!  
CLICK HERE TO START MY FUNCTIONAL MOVEMENT BASED WORKOUT CYCLES
CLICK HERE TO ENROLL IN CONFIDENCE COACHING AND SPEED UP YOUR WELLNESS JOURNEY

first:

Start with your feet wide and toes pointed slightly out. Turn your right foot all the way out and keep your left foot as it was.

next:

Next take a dumbbell in your right hand and extend your left arm up. The goal here is to keep that left arm always pointing up towards the ceiling, don’t let it fall forward/backward/sideways. ​

finally:

Finally lower the dumbbell down to the ground on the inside of your right leg. Once you’ve reached as far down as you can go, pull it back up!  Then repeat on the other side!

note:

You can also perform this exercise with the dumbbell in your raised hand! This makes the exercise work your shoulders more, but you will still feel it in your obliques. 
pin this step by step guide of how to perform a windmill exercise to strengthen your shoulders and strengthen your obliques! Lift your LIFE with LAURA
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If you're a bit lost on how to incorporate this and any other exercises into your workout routine, make sure to check out my workout cycles and travel workouts, they take the guess work out of it!
2 Comments

Friday feature: movement addition!

12/21/2018

3 Comments

 

Are you new to exercise?

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​Yes?  Welcome!  Before you skip ahead to the tutorial, I highly advise you download my free Exercise Guide, designed specifically for the woman who hates exercise, like I used to!

After downloading it, you'll learn about the 5 basic types of exercise and learn how often you need to incorporate each type for maximum results.
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intro:

​Today we are talking about one of my absolute favorite movements, the single leg deadlift!  I have heard this move referred to as the "instant butt lift" and that is NO lie.

This movement helps you gain balance, flexibility, glute strength and coordination, all at once!  So how do we do it?

If you are brand new to the exercise, or need a refresher, start with NO weight.  This is a hard move, so master it without weight before moving on.

a single leg deadlift is a "functional movement"

All the exercises I explain in my exercise library are what trainers like to call "functional movements".  This means that they require a whole muscle GROUP to be activated, rather than just isolating one muscle.  These exercises tend to get your heart rate up more, and they help to burn more fat and build more muscle!

I use these functional movements as the primary exercises in my workout plans.  If you want a workout plan that is quick, effective and works well at building your curves and confidence, then make sure to check my workout plans out!  There's routines for every schedule, and you will never get bored from doing the same thing each week!

If you want the workouts PLUS in depth coaching for other areas of your life like confidence, healthy habit creation, goal setting and mindset, make sure to check our my confidence coaching that includes the workout plans along with everything else!  
CLICK TO START LIFTING WEIGHTS ON YOUR OWN
CLICK FOR A CONFIDENCE WORKBOOK

step by step:

First, firmly plant one foot on the ground, making sure your toes are pointing forward. TIP: slam you foot down on the ground a few times. This helps your brain focus on keeping that foot firmly planted. Once you have your foot set in place, slowly lower both hands down towards the ground as your other leg swings back in space. You want to imagine that your body (minus your planted leg) is a pendulum. This means that from your head to your heel makes a straight line and stays that way throughout the entire movement.

Reach down as far as you can, but ONLY to a depth where you can still keep your back FLAT. Do not let your shoulders round forward and do not let your hips tuck under. The knee of your planted leg is allowed to bend slightly, it should NOT be locked. As you gain more flexibility, you will be able to reach closer to the ground. Your shoulders need to stay
parallel with the ground, DO NOT twist just to reach a bit farther.

Now that you are at the bottom of the movement, it is time to get yourself back up. Push through your heel to slowly bring yourself back up to standing. TIP: slow is pro! The faster you perform this movement, the easier it will be to lose your balance. By performing it slowly, you give your body extra time to react to your changing center of gravity. Once you are back to standing, feel free to set your foot down and regain balance. Continue your reps and then repeat on the other side!

If you feel your booty burning, you're doing it right!  Not sure how and when to incorporate this great glute move?  My workout cycles do the thinking for you!
Click for a video of how to master the single leg deadlift. This exercise is the best way to strengthen glutes! Lift your LIFE with LAURA.
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variations:

  1. If you are having trouble with balance or keeping your leg extended in back of you, try performing the second part of the movement only.  Stand in front of a bench and reach down to place your hands flat on the bench.  While keeping your back straight, extend your leg back.  Then, push through your heel into the floor and bring yourself up to standing.  Place both feet on the ground, bend over again and repeat.
  2. If performing the exercise without weight is too easy, try adding a dumbbell or two!  My favorite way to perform it is also the hardest.  As shown in the video, I am holding one dumbbell in the OPPOSITE hand as my planted leg.  An easier variation is to hold the dumbbell in the same hand as your planted foot.  You can also use two dumbbells, one in each hand.

conclusion and how to learn more:

Single leg deadlifts are one of the best ways to challenge yourself and build amazing glute activation, strength and size.  Sign up below to get even more FREE tips like this delivered straight to your inbox so you don't miss out.
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    My name is Laura and I help overly tired 20something women overhaul their lives, energy and confidence without overwhelm.

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    DISCLAIMER:
    Although I am a Certified Personal Trainer through the National Academy of Sports Medicine and write to the best of my knowledge on fitness, nutrition and lifestyle practices, I cannot be made liable to know all information on a particular subject.  Knowledge gained through this blog is to be used at your own risk and all lifestyle changes should be discussed with a doctor before starting.
     
    I am also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.  I do receive a small reimbursement for sales made through the links provided on my blog.


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