No’s vs. Knows

No’s vs. Knows

I read a blog recently with this title.  It was business based, but I couldn’t help but think of my successful members and how, when they learned the difference between these words, their world’s opened up!

There are a number of reasons people lose weight or fat and successfully keep it off.  It boils down to what you KNOW and what you say NO to.

Everybody KNOWS that when it comes to weight loss, nutrition is important. Most KNOW that if you want to succeed in changing your body shape, muscle is important.  Saying NO to sugar and empty calories is important to both, too!

But then here is the reality when we walk into the gym. Often we try to outwork a bad diet or a bad weekend of eating by doubling up on workouts or depriving ourselves of carbs, thinking that we can “fix” things in a quick hurry.  We KNOW we should’ve said NO a few more times, but we didn’t, so now we punish ourselves.

I’m encouraging everyone to apply KNOW and NO this week.  KNOW that if you’re eating healthy it’s good for your BODY.  Not just fat loss or weight loss or competition or vanity, but it’s good for your health!  KNOW that it’s ok to eat fruit and protein and vegetables and healthy fat, because those things are GOOD for us.  KNOW that it’s ok to say NO to processed carbs, because those aren’t good for us.  Trust that working out hard for 45 min to an hour a day 4-5 times a week is GOOD for us.  Saying NO to distractions or “crabs” in our life that get in the way of our goals is ok, too!  Focus on the end result, let the process be your success!

Resistance Tube: Single Arm Triceps Extension

Trying your best to hide those upper arms under long sleeves this fall?  Eliminate the jiggle with this awesome and effective move!

The single arm triceps extension with the resistance tube isolates and strengthens the triceps, making them firmer and stronger.

Once in position, be sure to keep your palm facing up, and your upper arm next to your head while hinging only at the elbow to work the triceps most effectively.

Do this exercise 2-3 times per week and let the flags do all the waving at your next parade!

 

Tricep 2

Fitness Tip of the Week – Dumbbell: Plank w/Renegade Row

The plank with Renegade row is an awesome and one of our most challenging core stability moves, combing a lat row with a plank.

Begin in a plank position with your dumbbells under your shoulders and your feet wide for balance.  Alternate your rowing arm by leading with the elbow and contracting the shoulder blade; or modify this move by rowing only one arm, or rowing on your knees or in a table position with the opposite leg extended.

Remember, full body strength cannot be obtained without first developing a strong core and the Plank with Renegade Row is one of the most effective moves for getting the job done!

Fitness Tip of the Week Kettlebell: Squat/Press

The Squat/Press is both a full body strength and cardio exercise.  The squat portion tightens and tones the lower body muscles, the press portion strengthens the shoulders, and the core is activated as you transition between the squat and the press – so it becomes a full body strength move!

Begin with your weight at your chest as you drop down into a squat, then drive through your heels as you propel your body up into an overhead press.

In addition to the full body strength benefits, the Squat/Press is an awesome cardio exercise and great for extra fat burning!