Smith Machine Push ups/Pull ups

Push Ups

Push Ups
A) Place bar at waist height so body will be at a 45 degree angle for push ups. Assume push up position
C)
B) Lower down until arms reach a 45 degree angle and push back up.

C) After completing the first set of push ups switch over to a set of pull ups and alternate back and forth until all sets are complete. 3 sets of 10 reps of each exercise.

C) ]

D) For pull ups step under bar. While holding bar with both hands align body so it’s straight and arms are holding body weight. Make sure hands are equal distance apart and lined up with shoulders.

Smith Machine Push ups/Pull ups
E) Pull chest up to the bar and lower back down.

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Stability Ball Roll Outs

This will work abs

This will work abs


A) Using a medium sized stability ball. Place body on top of ball, with ball beneath pelvis and arms stretched straight out and hands on the floor (top push up position.
This will work abs

This will work abs


B) Walk hands forward until ball is beneath feet. Walk hand back until ball is under the pelvis again. Repeat 10 times for 3 sets.
This will work abs.

Superwoman

This will strengthen the back

This will strengthen the back


A) Lay on stomach on a floor mat.
B) Stretch arms out in front of the head.
This will strengthen the back

This will strengthen the back


C) Lift arms and legs simultaneously and hold for 10 seconds. Repeat 3 times.
This will strengthen the back.

Planks

100_2912
A) Using a floor mat, kneel down on the edge of and place forearms flat (with hands facing in towards each other) on the upper area of the mat.
100_2913
B) Straighten body into a push up position, with forearms remaining on mat.
C) Hold for 30 seconds. Repeat 3 times with a 30 second break in between.
This will work all over abs.

Step Dips

Start with a lower step and once you’ve mastered the move, add extra height. This will exercise quads, glutes, and calves and help to improve balance.

Start with a lower step and once you’ve mastered the move, add extra height. This will exercise quads, glutes, and calves and help to improve balance.


A) Using a step place left foot on the edge, right foot will be off the step.
B) Flex right foot up so toes are pointing towards the ceiling.
Start with a lower step and once you’ve mastered the move, add extra height. This will exercise quads, glutes, and calves and help to improve balance.

Start with a lower step and once you’ve mastered the move, add extra height. This will exercise quads, glutes, and calves and help to improve balance.


C) Lower right foot until heel touches the ground and come back up. Make sure left knee stays straight over left toes.
Start with a lower step and once you’ve mastered the move, add extra height. This will exercise quads, glutes, and calves and help to improve balance.

Plie Squats

Plie Squats

A) Holding a 10 to 20lbs dumbbell with both hands, spread feet shoulder width apart.  Point feet slightly out.

Plie Squats B)
Lower down until legs reach a 45-degree angle. Pushing weight on toes straighten legs. This will work both quads, glutes, and calves. 10 reps, 3 sets.

Beauty Is In The Eye Of The Beholder

191575001If the average size of a woman is a fourteen, why then, are so many women and young girls struggling with eating disorders?

 

I think it’s safe to say that the majority of images we see on in the media are of beautiful, very thin people.

 

This is pleasing to the eye, but can be extremely destructive to a number of people.

Young girls in particular tend to be extremely affected by these images. Not only do they idolize the women they see on television, in the movies and in magazines, they often make the mistake of believing they can be just like them.

 

In a recent study, young girls were quoted as saying they would rather have cancer, lose both parents, or live through a nuclear holocaust than be fat.

If this is true, we have a very serious problem.

 

As unrealistic images have become more prominent in the media, the number of girls with eating disorders has risen, while the average age of girls afflicted with the disease has dropped.

 

In the past, most girls with eating disorders ranged from 13-17, this statistic has now dropped to girls aged 9-12.

 

Most celebrities fall in the under weight category, but this fact is little advertised. Those who are brave enough to be what is considered a normal weight are often chastised for being so.

 

The recent case of Jessica Simpson’s weight gain is one example of why young girls are striving to be so thin.

 

A woman who has always struggled with her weight, Jessica got very thin while playing Daisy Duke in the ‘Dukes of Hazzard’ movie. This image was plastered all over magazines and t.v. for quite some time as ‘the body’ to aspire to.

 

A couple of years later, she gained about ten pounds. This image was then plastered all over the media as a ‘disgusting’ representation of a woman’s body.

 

In reality, she would be about a size four. This is still significantly below the size of an average woman.

 

The representation of a celebrity’s physical appearance is about as accurate as it is their life.

 

Though we may want to look like these people, the most important quality in life is our health.

 

So eat healthy, exercise regularly and take care of your mind, because the truth is, being your best self always feels better than trying to be an imitation of anybody else.

Playlist #5

This List Will Get Your Knees Up

The World Should Revolve Around Me – Little Jackie

Bodyrock – Moby

I Like What You Say – Nada Surf

Mother We Can’t Get Enough – New Radicals

She is Love – Oasis

Don’t Ask Me – Ok Go

For a Pessimist I’m Pretty Optimistic – Paramore

Guerilla Radio – Rage Against the Machine

Rock N Roll High School – The Ramones

When Did Your Heart Go Missing – Rooney

Playlist #4

A Playlist That Will Make You Smile!

Reach for the Stars – Sclub7

What if I’m Right – Sandi Thom

Have a Nice Day – Stereophonics

The Saddest Song – Streelight Manifesto

I Like Your Style – Tower of Power

Oxford Comma – Vampire Weekend

Hotel Yorba – The White Stripes

Did Ya Think – The Veronica’s

See You at the Lights – 1990’s

Playlist #3

A Fun and Girly Playlist

One More Drink – Heidi Montag

Sophisticated – Hey Ocean!

Scream – Zac Effron in High School Muscial 3

Hey Jealousy – Hit the Lights (Gin Blossoms cover)

Be Ok – Ingrid Michaelson

All Dressed Up in Love – Jennifer Hudson

Let it Shine – Jeremy Fisher

Move Your Feet – Junior Senior

Too Much of You – Kelly Osbourne

Poker Face – Lady GaGa

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