The Burpee Challenge

Free for all, click the link below to join! :)

http://skinnyo.com/challenges/join/529a5cae41d55/invited:51672a4770cf6&utm_source=link

Fitness and the Holidays!

With the holiday season upon us, it maybe hard to find time to fit exercise in your busy schedule.

Start small with just 5-10 minutes a day. You'll be surprised at how easy it can be and how much better you feel!

Need a customize workout plan?
www.GoddessNmotionFitness.com

Workout of The Day

Give this awesome workout a try and comment. Push yourself outside your comfort zone.

For a customized workout plan, visit www.GoddessNmotionFitness.com

Benefits of a Strong Core

Alleviates Back Pain:
Research shows that people with weak core muscles have an increased risk of back ache and injury, since they lack adequate spine support. Core-strengthening exercises and core-engaging workouts, like yoga and Pilates, can help reduce discomfort, improve mobility and improve support for the spine in people with both acute and chronic pain.
Improves Posture:
Core-strengthening exercises work all of the muscles of the torso from top to bottom and front to back, helping you stand tall with your limbs in alignment. By improving posture you decrease your risk of disc herniation and vertebrae degeneration. Another benefit to better posture? Better breathing. That same balance that helps you stand up straight also opens your airway, making inhalations and exhalations easier.
Better Athletic Performance:
You’d be hard-pressed to find a sport that doesn’t rely on core strength for performance. For example, core exercises can keep runners’ legs and arms from tiring quickly. Rowers engage their cores as they paddle; a stronger core allows them to pull harder and faster. Baseball pitchers get the power for their curveballs as much from their cores as they do their arms—maybe more. Your core is the link between your upper and lower body, it is what allows a golfer to swing the club to strike his ball, or a tennis player to serve and optimize her racquet speed. It’s critical to sports performance.
Improved Balance:
Poor balance is a complicated condition, but lower body weakness, vestibular dysfunction and neurological deficits are often contributing factors. Studies have shown that dynamic balance improves as core strength increases. Safer Everyday Movement: Daily tasks—such as maintaining balance on an icy sidewalk, carrying groceries, hoisting children and walking up a steep flight of stairs—are easier and less likely to result in an injury when you core is strong. Not only do you have better control of your muscles, but you can more easily find your center if you’re caught off-balance. In addition, being able to rely on a strong core will make it less likely that you’ll overtax other muscles.
Flat stomach tip:
You can't out exercise a bad diet! Abs are really defined by what you eat. Eating clean will help you get the abs you want.
Try this workout a few days a week.

How many calories do I need?

Why do you need to know how many calories you need? Well for starters it works as a great starting point for losing, gaining or maintaining your weight. With the right amount of calories, balanced nutrition, rest and exercise any fitness goal can be met! :)

Click the link below to find out how many calories you need to reach your goals.

Calorie Calculator

The NASM OPT Model (Exercise Design Foundation)

The OPT Model is built on a foundation of principles that progressively and systematically allows any client to achieve optimal levels of physiologic, physical, and performance adaptations.

Phases of Training 3 levels of training-
Stabilization, Strength, and power.

Stabilization level -
Stabilization Endurance Training. The main focus of the stabilization level is to increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination).Stabilization level of training is proprioceptively based meaning that difficulty is increased by introducing a greater challenge to the balance and stabilization systems of the body (versus simply increasing the load).Stabilization and neuromuscular efficiency can only be obtained by having the appropriate combination of proper alignment (posture) of the human movement system (kinetic chain) and the stabilization strength necessary to maintain that alignment.
The goal of the stabilization level is to help your client increase the ability to stabilize the joints and maintain optimal posture.Stabilization also helps to alter body composition because all the exercises are performed in a circuit fashion (short rest periods) with high repetitions.

Goals and Strategies of Stabilization Level Training Phase 1:
Stabilization Endurance Training -Goals -
-Improve muscular endurance
--Enhance joint stability
--Increase flexibility
--Enhance control of posture
--Improve neuromuscular efficiency (balance, stabilization,  muscular coordination)
-Training Strategies
--Training in unstable, yet controllable environments  (proprioceptively enriched) 
--Low loads, high repetitions.

Strength Level emphasizes on maintaining stabilization endurance while increasing Prime mover strength.
Hypertrophy increasing muscle size,maximal strength lifting heavy loads.

Strength level consist of 3 Phases

Phase 2: Strength Endurance Training 
Phase 3:Hypertrophy Training (optional phase, Depending on clients goals)
Phase 4: Maximum Strength Training (optional phase, Depending on clients goals)

How is the superset performed? The first exercise is a traditional strength exercise performed in a stable environment (such as a bench press), whereas the second exercise is a stabilization exercise performed in a less stable ( yet controllable) environment (such as a stability ball push up).

Goals and Strategies of Strength Level Training Phase 2:
Strength Endurance Training
Goals
-Improve stabilization endurance and increase prime mover strength
-Improve overall work capacity
-Enhance joint stabilization
-Increase lean body mass
-Training Strategies
-Moderate loads and repetitions (8-12)
-Superset: one traditional strength exercise and one stabilization exercise per body part in the resistance training portion of the program.

Phase 3: Hypertrophy Training (optional phase, Depending on Clients Goals)
Goal
-Achieve optimal levels of muscular hypertrophy (increase muscle size)  -Training strategies 
-High volume, moderate to high loads, moderate or low repetitions.

Phase 4: Maximal strength Training (optional phase, depending on Clients Goals)
GOALS
-Increase motor unit recruitment  --Increase frequency of motor unit recruitment
-Improve peak force
-Training Strategies
-High loads, low repetitions, longer rest period.

Power Level emphasizes on the development of speed and power.

Phase 5: Power Training execution of a traditional strength exercise (with a heavy load) superset with a power exercise (with a light load performed as fast as possible) of similar joint dynamics.  This is to enhance prime mover strength while also improving the rate of force production.

Goals and Strategies of Power Level Training Phase 5:
Power Training
Goals
-Enhance neuromuscular efficiency -Enhance prime mover strength
-Increase rate of force production
-Training Strategies
-superset: one strength and one power exercise per body part in the resistance training portion of the program
-Perform all power exercises as fast as can be controlled.

Jedi Workout

Put on your favorite play list and kick butt with this action packed Jedi Workout!

I found this cool workout online. This was not created by me. Neilaray.com

Booty Make-over

Some people think that the only way to get a nice round "BoooTay" is by squating your like crazy. No don't get me wrong, squating is a great exercise for targeting the glute muscles. But there are also so many other exercises that are equally effective at working the desired muscles.

Here is a great example, I found this simple routine browsing online. Give it a try!

Reasons To Hire a Personal Trainer

1. Overcome plateaus

2. Proper fat loss and muscle gain

3. Faster and better results

4. Reduced chance of injury

5. Establishes a lifetime exercise habit

6. Posture Analysis

7. Appropriate Progression 

8. Overcome plateaus