compound movements + let's RUN!!!
/how it went down eeeeearly this morning...
i double (tea) bagged it (+ water, unsweetened vanilla almond milk, and stevia). i had to. didn't get much sleep cause i've been grinding on these cook books and they WILL NOT DEFEAT ME!!!! :twisted: i'm not yelling at you. i'm yelling at the cook books. a little sleep deprived but the sacrifice will be worth it. it better beeeeee :lol:
let's talk about something i incorporate into pretty much all my classes at the gym:
can't get enough of compound movements and there are TONS of them. what are they?
'multi-joint movements that rely on the coordinated actions of several muscle groups to move two or more joints through a range of motion'
the featured move of this post (up ^ there) combines squats (which is honestly a compound movement by itself since it works multiple parts of the body) and over-head presses.
Squats + overhead press
- start with feet shoulder width apart, weights on either side of your body.
- perform a low squat, pushing your glutes back, weight in your heels, knees behind your toes, back flat, head up, chest up. have a seat in that imaginary chair!
- bear all your weight on your left heel and while driving it into the floor, lift your right knee straight up towards your chest and perform your over head press simultaneously. keep your core tight, and squeeze the glute of the heel that's on the floor. hard.
- repeat on the right and make it a continuous, fluid movement by alternating your knees from left to right.
the heavier your dumbbells, the harder you work, and the more you burn!
*tip: working upper and lower body together is one of the best ways to burn fat.*
class went well this morning, can't you tell from those disgusting sweat stains!?!? i didn't even notice them until after i posted the pic to IG. but that's just how it goes down in my class :lol:. if i could bottle the feeling exercise gives me....i'd sell it and retire at 30. good music gives me so much energy- i got a new cd and i know my members can tell i love it cause i keep playing it! good, loud music gives me energy through the roof! i need all the energy i can get at 5:30am.
then i came home to these babies. NOM. i threw the recipe together, but the base of it stemmed from the banana blueberry pancakes, if you're wondering.
i subbed the banana for 1 packet of stevia, then topped them with sliced almonds, raw, unsweetened, shredded coconut, and that big vat of walden farms pancake syrup back there.
WELL, i am so excited about the response concerning the Houston Color Run THIS Sunday, March 24th! Thank you for your emails! if you'd still like to run, you haven't missed a thing- email me @ le@fitfoodiele.com and i'll send ya the link to join team Fit Foodies. however...my sincere apologies for not giving enough notice. there were several people who wanted to run with Fit Foodies but the timing was just not right. even for a 5k, training is very important, and some of the 1st timers need more of it. i understand completely. also, the race rates are cheapest when you register super early, and 6 days pre-race day is pushing it, i know! so i'm super grateful, and thankful to all who have committed to running with Fit Foodies.
WITH THAT SAID,
let's do it right this time! remember my Conn's Green 10k post from last year?? if you'd like to get your run on with Fit Foodies for this event that is near and dear to my heart, come on then! it's special because it starts and ends in City Centre, one of my fave Houston hangouts, and also home to the best Lifetime Fitness in the entire universe! #ithoughtyouknew. if you're interested, hit me up at the same email addy, and check out their site for details!
race date is Saturday, April 27th, 2013, and as always, same rules apply: walk, run, skip- however you gotta cross that line, just FINISH!
le
