OUR ISA FAMILY!!
11/19/2009
Motivational Time
One of my all time favorite quotes:
"Now I am the voice.
I will lead, not follow.
I will believe, not doubt.
I will create, not destroy.
I am a force for good.
I am a leader.
Defy the odds!
Set a new standard!
Step it up!"
- Tony Robbins -
I will lead, not follow.
I will believe, not doubt.
I will create, not destroy.
I am a force for good.
I am a leader.
Defy the odds!
Set a new standard!
Step it up!"
- Tony Robbins -
Workout Tip Wednesday
Thank you "Trainer Momma" for today's Workout Wednesday Tip. If you haven't seen this woman's blog you need to check it out! She is amazing!
Tricep Workout Part 1:
Tricep Dips
Objective:
To tone and build strength in the triceps.
Equipment:
A chair or bench of some sort.
Starting Position:
Face away from the bench, and place your hands on it behind you, knuckles foward. Your hands should be just on either side of your hips.
Your feet are straight out in front of you with the toes up and legs straight.
Hips MUST be touching bench.
Movement:
Bend elbows straight back and lower yourself until your arms are at or near 90 degrees.
Too hard?:
Bring your feet in and bend your legs.
If you are just starting and 90 degrees with the elbows is too hard, bring your feet in and bend your knees even more. Try another dip. If 90 degrees is too difficult, then go down as far down as you can.
Trainer Momma Tips:
The tempo here is important. Go down in 2 seconds, hold for one second on the bottom, then up in 2 seconds. This is called a 2/1/2 count. This is a good, steady pace.
The farther out your feet are, the more difficult it is.
HIPS MUST BE TOUCHING THE BENCH AT ALL TIMES. I can't say this enough. It is common to let your hips drift forward. Correct it, correct it again, then correct it again. This puts a terrible torque on the shoulders and is bad form. Save the shoulders!
Cheater, Cheater:
Elbows must bend straight back, tuck them in! Do not let them flair out to the sides. If you can't help it, then bring the feet in a few more inches.
Go slow, don't take these too fast.
Workout Ideas:
Do 10-30 reps, then repeat 2- 3 times.
Do 15 reps, then hold at the bottom for 10 seconds, then push up to finish. Do 2 to 3 sets of these.
8,6,4,2: Do 8 dips, then hold at the bottom for 8 seconds. Do 6 dips, then hold at the bottom for 6 seconds. Do 4 dips, then hold at the bottom for 4 seconds. Do 2 dips, then hold at the bottom for 2 seconds. YOU ROCK!
Take It Up a Notch:
Raise the feet: Put your feet on another chair, bench, or better yet -- a stability ball -- to do your sets. Yowsers!
Raise one foot: Lift one foot for 10-15 reps, then the other foot for 10-15 reps. Repeat set 2-3 times. You wild woman, you! :)
Tricep Workout Part 1: Tricep Dips
So, you are waving goodbye to a good friend after a lovely lunch, but you notice that the flab under your arm is doing more waving than your hand. Not pretty.
Let's work on the muscles that every woman needs to focus on: the triceps, the group of muscles on the backside of the arms.
So here we go with an oldie, but goodie:
Let's work on the muscles that every woman needs to focus on: the triceps, the group of muscles on the backside of the arms.
So here we go with an oldie, but goodie:
Tricep Workout Part 1:
Tricep Dips
Objective:
To tone and build strength in the triceps.
Equipment:
A chair or bench of some sort.
Starting Position:
Face away from the bench, and place your hands on it behind you, knuckles foward. Your hands should be just on either side of your hips.
Your feet are straight out in front of you with the toes up and legs straight.
Hips MUST be touching bench.
 |
| From November 2009 |
Bend elbows straight back and lower yourself until your arms are at or near 90 degrees.
 |
| From November 2009 |
Bring your feet in and bend your legs.
If you are just starting and 90 degrees with the elbows is too hard, bring your feet in and bend your knees even more. Try another dip. If 90 degrees is too difficult, then go down as far down as you can.
 |
| From Collages |
The tempo here is important. Go down in 2 seconds, hold for one second on the bottom, then up in 2 seconds. This is called a 2/1/2 count. This is a good, steady pace.
The farther out your feet are, the more difficult it is.
HIPS MUST BE TOUCHING THE BENCH AT ALL TIMES. I can't say this enough. It is common to let your hips drift forward. Correct it, correct it again, then correct it again. This puts a terrible torque on the shoulders and is bad form. Save the shoulders!
 |
| From November 2009 |
Elbows must bend straight back, tuck them in! Do not let them flair out to the sides. If you can't help it, then bring the feet in a few more inches.
 |
| From Collages |
Go slow, don't take these too fast.
Workout Ideas:
Do 10-30 reps, then repeat 2- 3 times.
Do 15 reps, then hold at the bottom for 10 seconds, then push up to finish. Do 2 to 3 sets of these.
8,6,4,2: Do 8 dips, then hold at the bottom for 8 seconds. Do 6 dips, then hold at the bottom for 6 seconds. Do 4 dips, then hold at the bottom for 4 seconds. Do 2 dips, then hold at the bottom for 2 seconds. YOU ROCK!
Take It Up a Notch:
Raise the feet: Put your feet on another chair, bench, or better yet -- a stability ball -- to do your sets. Yowsers!
 |
| From Collages |
 |
| From November 2009 |
So far, I have tried to give you some basic moves you can do at home OR at the gym. All the exercises thus far have been using body weight only. In the future, however, I will be posting moves that require some equipment.
Have a great day!
Have a great day!
11/13/2009
Spotlight Saturday!
A Huge Congratulations to Jill Muirbrook who just made Star Consultant in Isagenix this morning!!! That's a $500 dollar bonus right in time for the Holiday shopping spree!! She has worked hard and deserves that!! She is so focused on changing lives and looks amazing! She's down 45 lbs since starting in June!!
This week's spotlight goes out to Jill for always attending every meeting, being so faithful and dead on with her eating, for growing her business and helping others change lives by losing weight and getting healthy!
We are so thrilled and excited to have Jill on our team and all wish her a big congratulations. This gold star is for you Jill! Keep up the good work!
11/12/2009
Thursday Recap
There's no meeting today since our fearless leader is out of town with her family supporting her daughters in softball. Go team Stroud!! :) Instead, you get to laugh twice this week. Here's a video I think you'll all enjoy. Those darn hungry cats. Let's none of us resort to trying to catch house-flies when we're hungry but instead go for an Isa-Delight or a yummy shake. Have a great day everyone!
Okay everyone, it's workout Wednesday. I know, I know, it's really Thursday but I promised to be on top of the blogging posts so here it is, even if it's a day late.
I was introduced to a fabulous new website with trainer tips so I'll be taking the WorkOut Wednesday from that website. Today's post comes from a blogger named "Trainer Momma" and today she discussed the proper technique for push ups. Here ya go.... ENJOY!
If you think push ups are not for you, you are mistaken. There are so many modifications for this move, that virtually everyone can do these.
Push ups are primarily for your chest (pectoral) muscles, but they also use plenty of triceps, shoulders, and back to work the entire upper body.
I must add that push ups are not something you do every few weeks. Push ups are hard to do, and easy to lose. So do them at least once a week so you hang onto your hard earned mojo!
I was introduced to a fabulous new website with trainer tips so I'll be taking the WorkOut Wednesday from that website. Today's post comes from a blogger named "Trainer Momma" and today she discussed the proper technique for push ups. Here ya go.... ENJOY!
If you think push ups are not for you, you are mistaken. There are so many modifications for this move, that virtually everyone can do these.
Push ups are primarily for your chest (pectoral) muscles, but they also use plenty of triceps, shoulders, and back to work the entire upper body.
Chest Workout Part 1:
Push Ups
Objective:
Build strength in the pectoral muscles and upper body.
Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN! Abs in.
TIPS
Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.
Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:
1.
Push Ups
Objective:
Build strength in the pectoral muscles and upper body.
Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN! Abs in.
TIPS
- I can't empahsize the plank position enough. Find your plank position and become fast friends now. That is F.L.A.T., my friend.
- Your focus should be slightly higher than right in front of you.
- Shoulders on top of hands.
- Hips DOWN -- NOW! Have I said it enough?!?
- Wrists are killing you? Do the push ups with fists (if on the floor). Or, purchase some push up bars or use dumbbells with flat sides in order to take the pressure off your wrists.
Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.
Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:
1.
Never done push ups? Start here:
 |
| From Collages |
2.
OK, the wall is getting too easy. Take it down a level. Use a bench, couch, stairs, or mantle. Do push ups at an angle:
 |
| From Collages |
3.
Next, on your knees:
 |
| From Collages |
4.
And finally, the real deal:
 |
| From Collages |
Cheater, Cheater:
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)
 |
| From Collages |
Workout Ideas:
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!
I must add that push ups are not something you do every few weeks. Push ups are hard to do, and easy to lose. So do them at least once a week so you hang onto your hard earned mojo!
11/09/2009
I'm BACK!!!
Okay, so my apologies to everyone for the slacking on my end and not blogging. It's been a ROUGH month for this girl. No worries though because I'M BACK and won't let the blog get set on the back burner again!
It's time for Motivational Monday ya'll!!!! OH, and if you are part of the group and haven't got yer picture on the blog EMAIL IT TO ME so we can all be one big happy ISA FAMILY!!!! My email address is: audreyslovinglife@gmail.com
Here's a fun video for today. I know it's "Hollywood/Movie Motivation" but so what! We can be strong and courageous just like in the movies. We can fight and WIN just like in the movies! We were born for greatness, born to win!
It's time for Motivational Monday ya'll!!!! OH, and if you are part of the group and haven't got yer picture on the blog EMAIL IT TO ME so we can all be one big happy ISA FAMILY!!!! My email address is: audreyslovinglife@gmail.com
Here's a fun video for today. I know it's "Hollywood/Movie Motivation" but so what! We can be strong and courageous just like in the movies. We can fight and WIN just like in the movies! We were born for greatness, born to win!
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