Weight Training for Weight Loss

 Weight Training for Weight Loss

The two main reasons I hear why women avoid weight training are:

  1. I don’t want to bulk up!
  2. I’m comfortable on the treadmill- It’s what I know how to do!

It’s a new year, and it’s time to break out of your comfort zone and step into the world of weight training. Yes, cardio is an important factor for weight loss and there are many benefits for sweating it out on the treadmill or stationary bike, but don’t put your eggs all in one basket.

Do I Need Yoga Before Yoga?

 Do I Need Yoga Before Yoga?

It’s always such a great feeling for me stepping into a yoga studio after a long absence. Feeling stiff in my body, knowing that movement is what I need.

However, after my first class after a long absence, my wrists are KILLING me. I start to notice the pain during class start to creep on the inner part of my wrist, below my palm.

May it be that I need yoga before I even yoga?

Get a little Salty in Tulum, Mexico!

Get a little Salty in Tulum, Mexico!

Wake up in the morning to a salty breeze touching your face  in a private beachside home. Start your day with sunrise yoga- your body moving to the sound of  waves crashing against the shore.  A healthy, delicious breakfast will be served by a local chef followed by a bike ride to the mysterious Mayan Ruins that sit on the cliffs overlooking the sea. Afterwards, you can opt for exploring the town’s culture, or hanging out with a book on the beach.

A combination of fitness, adventure and relaxation is what this all women’s beachside retreat will provide.

Salt Fitness Retreats was created by my dear friend Amanda Mason and I.  Our thirst for cultural exploration and healthy living has led us to this exciting day of offering YOU fitness retreats in exotic locations all over the world.

We believe that the foundation of all things in life stem from feeling your best from the inside out. At our retreats we focus on the foundation: nourishment (nutrition), fitness, adventure and passion in order to inspire healthier habits in all avenues of life. We are committed to helping you recognize both your physical strengths and your strengths of character in life.

MARCH 2-6TH, 2016 TULUM MEXICO

Whats included:

  • 4 nights accomodation in private beachside home
  • transporation to and from cancun airport
  • private, local chef cooking three healthy and delicious daily meals
  • daily yoga and/or personalized oceanfront fitness classes
  • private on-on-one fitness and nutrition coaching session
  • bike tour to mayan ruins
  • half day tour to cenotes
  • stand up paddle board
  • free time to relax in a beach hammock or explore what tulum as to offer
  • sunset salsa dancing and live beachside music

Whats not included:

  • roundtrip airfare
  • one dinner in town center
  • spa service
  • alchoholic beverages

Come join us for an incredible journey of the mind, body and soul. It is our promise that you will leave our retreats re-inspired to live healthfully out of intent, choose to do things each day that make you feel alive, and, of course, to get a little salty.

Visit our website for more information or email us at saltfitnessretreats@gmail.com to register and reserve your spot!

Booty Blast Workout

Booty Blast Workout

No excuses! This workout doesn’t need any equipment to get those glutes firing.

All you need is your motivation and some space to move and you are all set.

*Perform as a circuit

Speed skaters 20 reps/ 5 sets
Plank leg lifts 12 reps/5 sets
Squat leg lifts 12 reps/ 5 sets
Donkey Kickbacks 12 reps/ 5 sets

Check out the video on YouTube here.

The Poor Man’s Massage

The Poor Man’s Massage

Ahhh foam rolling…The great alternative to a massage…But seriously!

If you don’t own a foam roller, I highly suggest ordering one and incorporating it into your daily routine. I got mine off Amazon and it’s a great investment, I promise you.

Foam rolling is the most common practice for Self-Myofacial Release (SMR), which gets rid of adhesions in your muscles and connective tissues.

What is fascia and what are the benefits?

Fascia is a collection of connective fibrous bands that surround your muscles and other internal organs. By using a foam roller, it will help stretch out your muscles and tendons but also really gets into those hard to reach areas, breaking down adhesions, knots and scar tissue. It’s a great tool to be used for injury prevention, recovery, blood circulation, flexibility and breaking up trigger points.

How it’s Done

By using your own body weight on the foam roller and focusing on tender areas, it will help break up knots within the muscle and help to release unwanted muscular tension. Once a tender spot is found it’s best to hold the pressure on the spot for about 30 seconds. It’s important to take your time rolling and not move too fast. You want to give your brain enough time to signal to your muscles to relax. I like to focus on my breathing and really try to let go and have my muscles relax while foam rolling. Also, be sure to avoid rolling directly on joints or bones.

But it hurts!

Yes, the same reason why people get deep tissue massages is because it hurts. But it’s a good kind of hurt where you know there will be a greater benefit. Our body naturally wants to be healthy and strong, but because of training, nutrition, stress, flexibility, posture, and other lifestyle factors, sometimes we need to give our body a little extra help. By foaming rolling, we can control our healing and recovery process by applying pressure to these “trigger point” locations. By releasing these trigger points we help to re-establish better range of motion, and work toward enhancing our bodies performance. The deep compression of SMR will allow normal blood flow to return and aid in the recovery of healthy tissue.

Pre or Post Workout?

If you have the time, it’s beneficial to foam roll both before and after a workout. Pre-workout foam rolling helps to increase blood flood and help release knots in soft tissue, which will enhance performance. Post-workout foam rolling helps assist in recovery by aiding circulation and returning tissue to a relaxed state. If you only have time for one, however, I would definitely recommend foam rolling BEFORE your workout.

Even when I am not on “leg day,” I still foam roll them out everyday. I do a lot of driving for work, so my IT band is always tight. I usually start at my calves, and work my way to my IT band, quads, hamstrings, inner thighs and then finish with glutes.

Foam rolling is a great (and cheaper) alternative to a massage therapist. Try it out if you haven’t before. Trust me, your body will thank you!

 

*From top left clockwise I am hitting my quads, IT band, hamstrings and glutes.

Legs and Abs

Legs and Abs

The weather is so beautiful and it’s time to bring some variety to your workout routine by getting outside and absorbing some good Vitamin D!

Here’s a great leg and abs workout you can do without any gym equipment :)

Watch here on my YouTube Channel.

Beach Work Out – Shoulders and Back

Beach Work Out – Shoulders and Back

Just because you are on vaca doesn’t mean the workouts have to stop. When I travel I like to bring resistance bands along because they are light, pack easy, and you can utilize them for every body part.

I was able to  get a great back and shoulder workout while on vacation in Montezuma, Costa Rica. I love working out on the beach. There is so much good, happy energy when the sun is shining and you hear the waves crashing . For me, there is no better gym than this!

Warmup: 10 minute run on the beach

For the Following do 4 sets of 12-15 reps- Listen to your body and adjust the reps accordingly

  1. Overhead Press- Stand with both your feet on top of the yellow tubing. Extend your arms 90 degrees to your shoulders and press up.
  2. Figure 8 Lat Pulldown- Start with your arms extended above your head and pull your arms down behind your head in line with your shoulders, squeezing your lats as you pull down
  3. Alternate Shoulder Raise- Secure the tubing so you have enough tension. Start with your arm down by your side and raise to be in line with your shoulder.
  4. Seated Row-  While sitting down, extend your legs straight out in front of you. Wrap the tubing around your feet to get the tension that you need and wrap the handles around your hands. While keeping your back straight and upright, extend your arms straight toward your toes and pull in keeping your hands close to your sides.

Go Ahead and get at it. Treat yourself after to a nice swim in the ocean!

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