Wednesday, August 29, 2018

August Arms Challenge

We're nearing the end of our August Arms Challenge, and we're finishing off the month by combining all 5 of the moves you've been working on - bicep curls, tricep extensions, overhead presses, reverse flies, and tricep kickbacks. Start with 10 of each today, and work up to 20 of each by Friday.


For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Monday, August 27, 2018

Monday Motivation


For more information on boot camp classes, personal training, or our online fitness program visit leangirlsfitness.com.

Friday, August 24, 2018

August Arms Challenge: Tricep Kickbacks

Today we're moving on to the final move the August Arms Challenge - tricep kickbacks! These are great for toning your triceps since they work all three heads of the muscle.  They'll help you get sculpted arms and get rid of that upper arms wobble. All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. 


To do a tricep kickback, stand with your legs hip-width apart and bend down into a slight squat. Your back should be close to parallel to the ground. Begin holding your weights at your chest, palms facing in. Exhale and slowly press your weights backwards slightly past your hips, keeping your upper arms steady by the sides of your body. Pause, inhale, and bring the weights back to the starting position. 


Follow this challenge to get your arms sculpted! For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Thursday, August 23, 2018

August Arms Challenge

Today have another combination day - you'll be doing all four moves so far of the August Arms Challenge - bicep curls, tricep extensions, overhead presses, and reverse flies. Do 10 of each for sculpted arms! Tomorrow we'll be adding our last arms move - tricep kickbacks.


For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Monday, August 20, 2018

Monday Motivation


For more information on boot camp classes, personal training, or our online fitness program visit leangirlsfitness.com.  

Saturday, August 18, 2018

August Arms Challenge: Reverse Flies

Today we're moving on to the next move of the August Arms Challenge - reverse flies! These work your rhomboids, the muscles in your shoulders and upper back.  All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. 


To do a reverse fly, stand with your legs slightly bent hip-width apart. Bend over to where your back is parallel with the ground. Hold a weight in each hand with your arms extended to the ground and your palms facing each other. Exhale and slowly straighten your arms to the side to lift the weights shoulder-level. Don't swing the weights - use your upper back and shoulder muscles to lift them. Briefly pause, then inhale and slowly lower your weights to the starting position. 


Follow this challenge to get your arms sculpted! For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Friday, August 17, 2018

August Arms Challenge

Today's challenge combines the first three moves of the August Arms Challenge - bicep curls, tricep extensions, and overhead presses. Do 10 of each for toned, sexy arms! Tomorrow we'll be adding a new move - reverse flies.


For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Wednesday, August 15, 2018

Exercise - Good for Your Body and Mind

Everyone knows exercise helps you live longer and healthier, and a new study says that it improves your mental health too. Even just walking improves your mental health as opposed to not exercising at all. Obviously, working out isn't a cure-all for mental health problems, but adding in some exercise can help you feel better - another reason to get moving!


For more information on boot camp classes, personal training, or our online fitness program visit leangirlsfitness.com.  

Monday, August 13, 2018

Monday Motivation


For more information on boot camp classes, personal training, or our online fitness program visit leangirlsfitness.com.  

Sunday, August 12, 2018

August Arms Challenge: Overhead Presses

We're moving on to the next move of the August Arms Challenge - overhead presses! These work your deltoids (shoulder muscles), biceps, and triceps. And since you're lifting your weights overhead, they also work your core muscles. All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. 


To do an overhead press, stand straight with your legs hip-width apart. Hold a weight in each hand at your shoulders with your palms facing forward. Exhale and slowly straighten your arms to lift the weights overhead. Briefly pause, then inhale and slowly lower your weights to the starting position. 


Follow this challenge to get your arms toned! For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Saturday, August 11, 2018

August Arms Challenge

For today's challenge, we're combining the first two moves of the August Arms Challenge - bicep curls and tricep extensions. Do 10 of each to get those sculpted arms! 


For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Thursday, August 9, 2018

The Importance of Planks


Situps and crunches are great for strengthening your abs, but plank exercises are the gold standard for working your core. This article from Harvard Medical School discusses why. And if Harvard says it, you know it's true! 😜 So get to planking!

Monday, August 6, 2018

Monday Motivation


For more information on boot camp classes, personal training, or our online fitness program visit leangirlsfitness.com.  

August Arms Challenge: Tricep Extensions

Today we're beginning on to the next move of the August Arms Challenge - tricep extensions! These will help tone your upper arms and get rid of that wobble. All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. 


To do a tricep extension, stand straight with a weight in each hand.  Hold the weights behind your head with your elbows bent and pointed up towards the sky. Exhale and straighten your arms to lift the weights overhead. Briefly pause, then inhale and slowly lower your weights to the starting position. 

  
Follow this challenge to get your arms sculpted! For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Saturday, August 4, 2018

A Hydrated Body is a Healthy Body!


A hydrated body is a happy healthy body, so drink your water! Try to aim for drinking half of your body weight in ounces of water - so if you weigh 120 pounds, aim for 60 ounces of water, 200 pounds, 100 ounces of water. And that means water - not coffee or soda or beer. 😜 I like drinking flavored sparkling water - it's a tasty way to get hydrated and it feels a lot more like a treat than plain water.  So drink up! 💦  

For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.

Wednesday, August 1, 2018

August Arms Challenge: Bicep Curls

Happy August! This month we're doing an arms challenge - these moves will help you get sculpted, sexy arms. All you need is a pair of dumbbells - if you're a beginner, use 2 or 3 pound weights. If you're more advanced, feel free to use 5 or even 8 pound dumbbells. Our first move is bicep curls. We're starting off with just 10.


To do a bicep curl, stand straight with a weight in each hand.  Keep your elbows close to your torso and rotate your palms so they face forward. Exhale and curl your weights to shoulder level while contracting your biceps. Briefly pause and squeeze your biceps, then inhale and slowly lower your weights to the starting position. 

  
Follow this challenge to get your arms toned! For more information on personal training, boot camp classes, and our online fitness program, visit leangirlsfitness.com.