Pull-up progression

Pull-ups can be one of the most challenging bodyweight exercises you can do! It is a compound movement that builds strength in the back, biceps, forearms, grip and a beautiful V-taper.

For most people, even one to three pull-ups is a victory!  Gaining the strength and good technique required to do a pull-up takes time and patience. If pull-ups are on your list of gym-goals, here’s how you get started.
PULL-UPS ON A SMITH MACHINE
Position a bar or Smith machine so that you can hang under it with your feet on the floor. Allow your hips to drop directly under your body. You can use your legs to give you little boost to start the movement.  As you get stronger, try to rely less on pushing with your feet. Drive the elbows down by engaging the lats. Pull your chest toward the bar.  Slowly lower your body to starting position.
TRX or RING PULL-UPS
This is a good option if have tight shoulders.  The TRX and rings give more flexibility for a neutral neutral grip rather than a fixed overhand grip on a bar.
BAND ASSISTED PULL-UPS
Loop a medium-to light resistance band around the bar and pull one end through. Give it a little tug down to be sure it is secure. Step into the band and grip bar about shoulder width apart. Avoid swinging. Band assisted pull-ups are a great way to work eccentric portion of a pull-up! In this exercise, it’s when you’re lowering your body back down to the starting position. This is also where you can really get stronger! I like to use the Rogue monster bands.
If you have a workout partner, he/she can spot you at the rib cage or waist as you pull yourself up.  Try to control your body with minimal assistance as you lower back to starting position.
Avoid swinging and pulling with your shoulders and forearms.  It’s humbling to do pull-ups with strict form, but in the end you’ll gain true back strength and a beautiful V-taper!
For more tips and help for building a strong back, contact me HERE

20 minute Beach Body Circuit, Tulum MX

Sand, surf and sweat! Blast fat and build muscle at the beach!

Traveling provides a break from traditional gym workouts. The beautiful beaches in Tulum, Mexico are the perfect setting for a beach workout. It’s a Fit Chick’s Paradise!

This full-body circuit combines explosive plyometric movements that work the legs, fire-up the metabolism and mat exercises to challenge the upper body and core.

My goal for this beach workout:   short bursts of high intensity movements, followed by 30-60 seconds of recovery for two rounds.

Sand provides an unstable surface to push off, so it really cranks up the intensity! Doing these exercises barefoot in the sand will also work the smaller intrinsic muscles of the feet.  If you’re not accustomed to exercising barefoot, you may want to start a bit more conservative on the jumping movements until your feet get more accustomed to the sand.

This workout is quick! After all, if you’re on vacation, you have other things on your agenda; enjoying some amazing food, relaxing on the beach or visiting the local ruins!

FITastic travels, Friends! xoxo

Special thanks to Hotelito Azul for the beautiful accommodations and hospitality!

Aging Younger While Pursuing Fitness Goals

I recently celebrated another birthday! As I reflect on memories, accomplishments and future goals, the concept of “aging” has been on my mind.  What does “act your age” even mean? There are days when I wake up and think, “I’m getting older and aches and pains are part of that.” Or, one I heard about seven years ago right before my 40th birthday, “you’re getting older, you should really start slowing down.”  What! Wait…. Screeching nails on the chalkboard!   This is where the story changes….

What if growing older is really in our minds?

One of my favorite quotes is by George Bernard Shaw, “We don’t stop playing because we grow old; we grow old because we stop playing.” EXACTLY!  This is the mindset shift that I live by.  Thanks Mr. Shaw! So how do we stay in the game?

Set new goals.

Some of my most exciting goals have been set and accomplished in my forties! International travel, earning my IFBB Pro Card, competing at the Olympia and truly understanding the direction and focus of my fitness business are just a few.  Had I settled for “slowing down”,  I wouldn’t have taken action on any of my most meaningful personal and business goals.  I think the keyword is ACTION.  Is it risky? Sure it is!  But, standing still and hesitating to take the leap can leave us with a lifetime of unresolved “what-if’s”.

Be kind to your body.

The reality of our physical bodies aging is inevitable.  We’ve begun wearing the “tread on our tires” so to speak, so we must reconsider how we treat our bodies in pursuit of our goals.  Recovery, sleep, and healthy eating have become more of a necessity than a luxury for me.  I want to train my body at a high level for many years to come.  I enjoy it and it’s an important part of my life.  To improve longevity, I use a variety of training techniques and nutrition strategies to maximize my time in the gym without wrecking my health and joints.  Find new ways to challenge your body and keep it interesting!

Renew your mind.

Feeding my mind with positive messages, time in prayer, and surrounding myself with positive people has helped me have more enthusiasm for life and the optimism in setting new goals.  I can honestly say my mind and my thoughts are more youthful than they were ten years ago.  Recently, travel has become a new passion of mine that has taught me the importance of unplugging to recharge. Life certainly hasn’t spared me from curveballs and stressors, but keeping my focus and actions in the direction of things I enjoy most, create excitement in new adventures in the future!

Here’s to many more years of playing and growing younger!

Each of the programs I create for my clients is designed with his/her specific goals and lifestyle in mind. I take a personal approach to help clients set new goals and create effective strategies for achieving them. For more information, contact me through my personal training page.

 

 

Be the BOSS of your day!

Oh if it were only that easy! If you’re like me with a mile long to-do list, I go into fit girl survival mode on the regular basis.  That’s why I love working with women who are driven and determined to be the BOSS of their days!  Preparation and flexibility is key to success.  I’ll admit I’m a little, okay.. maybe VERY obsessive about things I’m passionate about.  Planning my workout time and food options are at the top of that to-do list I mentioned earlier.  After all, happy Mom = happy home!  Getting up early to do cardio used to be something I dreaded.  Honestly, it has become a mind-clearing time that allows my day to be more productive.  Not to mention, the metabolism kick-start that leaves me feeling more energized! Take your ME-time whenever you can get it. Even if it means setting the alarm thirty minutes earlier to get a 20 minute sweat session in before you tackle the rest of your adventures.  If you really want to change your body, incorporate weight training 3-4 times a week!  With the right plan, you CAN be successful and see results.  Be the BOSS of your day and make it happen!

Got motivation?

I often get asked where I find motivation to get my workouts in and eat healthy.  Sometimes it’s the little things like my room key from Olympia that I turned into a magnet on my refrigerator which holds special notes from my daughter.  Most days, I’ve got my game face on and I’m ready crush it!  But, the truth is, some days I’m simply not motivated.  I have to make the decision to stay up late to prepare my food, schedule in time for a workout and actually do it!  The act of movement and starting the action puts me in a better mindset and once I get going I feel more energized.  There will never be a perfect time to start and you’ll never feel ready.  But, when you put the wheels in motion, it does get easier!  Some of the best workouts I’ve had are when I didn’t overthink or plan, I simply jumped in, did a mental reset and BAM… felt amazing!!  A few things I do the night before to launch my day for success:

  1.  Plan what I’m wearing to the gym. Socks, undies, shoes, all of it!  This leaves no room for procrastination and trying to pick out your outfit.
  2. Pack food, supplements, protein, water, etc. so that it’s ready to grab and go when you head out the door.
  3. Headphones charged and in gym bag!
  4. Pack an extra set of clothes for post-workout.
  5. Game-plan for the workout.  Muscle group(s) & cardio.  I don’t get to detailed with this, but I do have a workout focus or goal everyday.

YOU are worth it!  Taking time for yourself is not selfish.  Plug into audio books, music, inspiring friends who motivate you, and before you know it…  one day you’ll look back and wonder why it took you so long to get started!

Keep in touch!  Share what motivates you and tag me on social media @vicki_fit!

Stand out

Stand out
Competition season is upon us and progress photos are starting to flood our newsfeed.  It’s easy to get distracted and start to doubt our progress when we see others making faster progress or sharing their insane fasted cardio updates.  Whether you’re new to the NPC stage or a veteran in the IFBB, the road to stage-ready looks different for everyone.  It’s important to identify your individual style.  What makes you unique and special from head to toe?  Suit style, color, makeup, hair..  all important variables in stage preparation, but don’t forget to show your personality! Craft your posing style to highlight your strengths and mask your weaknesses.   Achieving a flawless physique is in the eye of the beholder and your presentation, NOT the actual absence of flaws.  The work may be done in the gym, but how you present your physique is what can set you apart.  If you haven’t practiced your posing, it will show.  Take the time, even if it’s 15 minute a day, to practice your posing and how you will transition between poses.  Smile!  You’ve dieted and trained for months if not years, so celebrate the moment!  If you are having fun on and off the stage, it makes the journey one of the most rewarding times of your life!

Confessions of a recovering Perfectionist

Hello, I’m Vicki and I’m a recovering Perfectionist…

Seriously, have you ever obsessed over a decision, wanting to make the right one that it literally paralyzes you from moving forward? Do you wait for things to feel perfect before stepping forward toward a goal?  Guilty!  The regret of unmet potential can spiral into feelings of doubt and excuses.  As I look forward to 2017 and the areas I want to improve, I realize that action must be equally as important as the goal.  Even if that action means embracing the idea of “failing forward” instead of remaining idle. Maybe your goal is to start exercising, explore a new business opportunity, start or end a relationship, or find a new hobby. Find or create an environment that supports your goal and helps you build a mindset that keeps you moving forward.  If you want this year to be different, we have to do something different!  Who’s with me?!