Archive for November, 2011

Iron Mamas is giving away gifts for the new year…and offering a major deal on nutrition packages!  Give, or get, the gift of HEALTH this year…a gift that keeps on giving :)

IRON MAMAS WORK OUT BLOG GIVEAWAY:

What is your fitness goal for the new year? Big or small, I want to hear it!  Comment on this post and be entered to win….A FREE fitness consultation!

What’s a fitness consultation?  Feel like you have been working out forever, but are stuck in a rut?  Think you are doing the right things for your body but you aren’t quite sure?  One size away from the size you want to be?  Trying to train for your first half marathon, triathlon, etc?  I can help you re-vamp your work out routine to reach your goals!

*All consultations will be done via email and will include a 7 day plan based on your level- and the level you want to be!

**Past clients, feel free to enter!

***up to $75 value

CLEAN EATING IRON MAMAS DEAL:

Visit the nutrition site shortly to read about the nutrition deal for the New Year!

http://www.cleaneating-ironmamas.com

ENJOY…And get a head start on the holidays :)

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The Smart Athlete

Posted: November 30, 2011 in Exercise Tips

Anyone who is doing work outs that I post on this blog, is an athlete!  Athletes don’t just work out every day without feeling a little ache, pain, strain, etc from time to time.  It’s part of life, even people who don’t work out have aches and pains!

Here is a simple guide to help you figure out how to maintain and prevent…and when to see a Dr.

Things to do Daily/Weekly:

  1. Stay hydrated (I am talking….when you go to the restroom it’s almost clear-sorry- you need to know this!)
  2. Make sure you are eating a balanced diet that includes a whole food supplement to fill in any nutritional gaps (visit my NEW BLOG, http://www.cleaneating-ironmamas.com for recipes and food tips!)
  3. Stretch at least 10 min a day
  4. Stretch 30 min-1 hour once a week

Things to do monthly/quarterly:

  1. Make an appointment with your chiropractor get adjusted! The simplest explanation is this: if your joints are out of line, and muscle forms around them…it cannot be comfortable!
  2. Make an appointment with a massage therapist- it’s not just to relax!  Many folks don’t take advantage of the knowledge massage therapists have to give.  The cost is well worth the maintenance of your body.

(Live in the Charlotte area? Call Adri Warrick for the best massage around.  You can get in touch with her through her blog, http://www.thewholetulip.com, which you should be following any ways for yummy recipes!)

(Live in the Northern Virginia area?  Call Allison Shorb at Hideaway Massage in downtown Leesburg.  Visit http://www.hideawaymassage.com to book an appointment!)

 

It’s Too Late…I am in PAIN!

There are several things you can try on your own to deal with random aches and pains.  If you try these things for 2 or so weeks with no forward progress, its time to see a specialist.

  1. Again, HYDRATE!
  2. Again, Stretch, daily on both sides (not just where it hurts) 20 min
  3. Ice daily, 20 min
  4. Bio Freeze or Tiger Balm before bed
  5. Epsom salts post activity

If any combo of the above does not work in 2 or so weeks, see a doctor so you don’t become further injured!

Your body is a machine, it needs to be maintained.  Prevent injury by being smart!  Even the smartest of smart athletes get hurt sometimes.  Listen to your body, it will always tell you what to do.  Most of the time, injury happens when we stop listening.

Let me know if you have questions!

Squats? Yes Please.

Posted: November 30, 2011 in Weights

Keep the tush toned for jeans weather!

1 mile easy jog

  • 20 squat to shoulder press (weights sit on shoulders until press)
  • 20 squats with weight
  • .25 sprint OR 300 jump rope

(15, 10, 5 repeat)

  • 20 bicep curls
  • 20 overhead tricep
  • 20 weighted squat thrust
  • .25 sprint

(15, 10, 5 repeat)

ENJOY!

 

Burn your Turkey!

Posted: November 23, 2011 in No Equipment Needed

Get your turkey to the gym, or to a trot tomorrow!  Lucky for us up here in NOVA, I am teaching a class in the morning at 845!

If you cannot get to a gym, or to a turkey trot near you, do this quick at home work out- and enjoy your day guilt free.

5x

  • 1 min jumping jacks
  • 1 min mountain climbers
  • 1 min push ups
  • 1 min squats
  • 1 min (30 sec each side) side plank
  • 1 min squat thrust (burpee without a push up)

30 minutes non stop and DONE!

HAPPY HAPPY THANKSGIVING!  I am so thankful to all of you for following this blog!

 

Be Smart!

Posted: November 14, 2011 in Exercise Tips

Make sure you are not ONLY strengthening your muscles, you are stretching them!  Each time you exercise, you shorten the muscle fibers and contract the muscle.  Stretching will help the muscles recover, build stronger, give you more range of motion within strength movements (i.e. if your hips are not tight, you can get lower into a squat, meaning more strength in the long run!)

Many avid exercisers feel it is a waste of time to stretch.  Take a few minutes each day…and avoid being out for weeks at a time with an injury!

Here are some things I recommend doing weekly:

  • 2x per week or more:  Foam Roll.  Forward and back on a muscle 20x each.  Quads, Hamstrings, IT band, Glute, Each side of low back, Upper back, Side Body, Etc!
  • You can pick up a foam roller at target or wal mart in the exercise section.

 

  • 7x per week: Stretch for 10 min or more.  Sit in front of the TV after a shower, do it after your work out, etc.  Make sure you are warm!  Take 5 stretches that you know, and do each of them for 1 min each on each side.  I.e. Quad, Crossed foot hamstring, Shoulder, Hip and Hip Flexor
  • Quad:  Standing, grab the foot with the hand and hold
  • Crossed foot Hamstring: Standing, cross one foot over the other and reach for your toes
  • Shoulder: Cross one arm over your body and hold with opposite hand
  • Hip: Start on all fours, put one foot in front with knee 90 degrees, lean in to front foot
  • Hip Flexor: in same position above, lean lower body forward but push shoulders back

ENJOY~!

PS- Don’t forget to sign up for the Iron Mamas sister site,

http://www.ironmamas-cleaneating.com

a quick one

Posted: November 7, 2011 in Treadmill/Running, Weights

Here is a quick one for busy holiday days!

10 min run on treadmill

4x

  • 15 shoulder press 15 squats 5 burpees
  • as fast as you can

4x

  • 15 plank back rows (2=1) 15 squat jumps
  • as fast as you can

4x

  • 15 glider knees to elbows (or full sit ups), 15 push ups 5 burpees
  • as fast as you can

10 min run on treadmill

ENJOY :)