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.
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!
The Prime Fitness Lateral Raise has been a game-changer in my training. Shoulder day has always been one of my favorite days in the gym. I seek out variety in angles and range of motion to effectively work the entire shoulder. I have long arms so traditional dumbbell lateral raises often caused stress to my elbows; especially when increasing weight. I was particularly interested in incorporating the Prime Fitness Lateral Raise into my workouts to see if it could be the solution to this challenge.
The ability to adjust the peak resistance through the range of motion was key. The Smart Cam settings allow the user to work the muscle in the shortened position (2), medial position (1), and lengthened position (3). This gives the ability to recruit more muscle fibers which ultimately improves strength and muscle development. To start, adjust the cam where you are naturally weakest; the end of the motion (2). Move to the medial position (1) and finish where you’re naturally stronger; the beginning of the motion (3). Depending on the weight I’m using, I do 8-10 reps in each setting. Use setting 1 if you’re working these into a circuit or just want to hit medial delts in a traditional manner. I prefer to lean forward into the pad and slide my hips back slightly.
I have been able to increase strength in my medial delts without stressing my elbows. When returning to dumbbell lateral raises, the strength increase has been noticeable with correct muscle recruitment and reduced trap engagement. A win-win for anyone wanting to develop round shoulders and less trap use!
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!
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:
- 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.
- Pack food, supplements, protein, water, etc. so that it’s ready to grab and go when you head out the door.
- Headphones charged and in gym bag!
- Pack an extra set of clothes for post-workout.
- 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!
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?!