The Amazing Stickie and Lateral Lunge to Curtsy

The Amazing Stickie knows that compound exercises compound the benefits to her body.  So today she is doing lateral lunge to curtsy.

 

She begins standing up straight.  She can hold a dumbbell or put her hands on her hips.  From there, she lunges to the left, her left leg bending and her right leg straight.  Then she pushes off with her left leg and crosses it behind her right leg, both knees bending into a curtsy position.  She returns to start and goes the other way.

A set of ten to twenty is good. 

Effects of Strength Training - 17 and Final!

All right!  We have made it to our final motivational reason to do strength training:  It helps us prevent or control a bunch of chronic diseases.  (Disclaimer:  working out is no substitute for actual medical care!  It is a useful adjunct to drugs and other treatments that your doctor can provide!)

Life is just better with less diabetes, coronary artery disease, arthritis, back pain, and depression.  Lifting weights seems like a much easier option than dealing with all those other things.

 

Go lift already.

Effects of Strength Training - 16

This one is a biggie.  Strength training is great for weight management.  When we lift weights, over time we shift our ratio of lean tissue to fat tissue.  That shift changes our metabolisms because our muscles burn more calories than our fatty tissue does.  This is good news whether we’re trying to maintain a healthy weight or reach one in the first place.

Note:  healthy bodies come in every size.  However, many people do want to lose weight for any of a number of reasons.  I’m here to support the goals of my clients and to help them be as healthy as possible.

 

A lot of people, when they want to lose weight, pile on the cardio.  Cardio is great.  It burns calories and makes us feel good and a bunch of other fab stuff.  But if we want to lose fat, we need to be lifting.

Monday Workout: Different!

End of the month means a different kind of workout format!  Do as many rounds as there is time for!

 

Elevated glute bridge	30
reverse lunge to press	40
db floor chest press	40
underhand bent over row	40
squat pop up	10
skater jump	40

The Amazing Stickie and Glute Push-Through with Activation

The Amazing Stickie knows that an exercise doesn’t have to involve tons of movement to be effective.  Today she is doing glute push-through with activation, which is a fairly subtle motion.

She stands with her feet about hip-distance apart and then extends one leg behind her with the ball of the foot on the floor, keeping her knee straight and her hips even.  Then she contracts her glutes to shift her hips forward without changing the position of her feet.  After a set of ten, she switches feet and does it again.

Effects of Strength Training - 15

I don’t know about you all, but I rarely think about how quickly my digestion processes what I eat.  But an efficient trip in and out is generally a good thing.  (I think we also have all, from time to time, wished that our guts would just get ON with it!)

Strength training tends to increase “gastrointestinal transit speed,” which means that we get better at getting what we need out of what we eat and ditching the remainder.  No one wants a bunch of waste piling up.

 

Work out:  go better.

Effects of Strength Training - 14

Strength training helps with our heart health by improving our blood lipid profiles.  Fewer lipids like cholesterol and triglycerides in our blood mean that we have a reduced risk of heart attack.

Pump some iron; dump some lipids.