20-1-2009 - Supermommyfittastic entry number 4!

My mood while writing this blog: full!

well its time again to gather those who are doing the get healthy thing close and get us some motivation and some tips!!!

so by the looks of things we have had some great strong weeks! some of us working on getting our minds refocused so we can truly get fit for life and others hoppin right onto those treadmills and whooping some butt!

I am so proud of all of you! the hardest part is actually starting so well done!!! **big hugs all round!**

now heres a few things I want you to note for this week!

1) Are you having fun?

are you feeling good? how are your workouts going? are you enjoying them? are you enjoying the results? If you are not enjoying them you need to figure out a way to make it enjoyable! do you need lots of music? do you need an exercise buddy? will charting your progress help?

this change is for good! make sure that you are enjoying it! and if you are having trouble, if it hurts, if you are too wound up in your head to get there then ask for help!! we are all here for you!!

2) are you aware of your posture/form while you exercise?

working in a gym for the last few years I noticed a few things ...

- some men like to see the reflection of their muscles in the mirror where other gym users can see them,

- 70% of people working out in the gym don't pay attention to their posture or form whilst working out and end up injuring themselves or building odd bulges,

- alot of people go for the heaviest weight first,

- Oh and 90% of people work out as if they think every other person in the gym is watching them!

here are some tips to help you! (and Canadianmomma2b please help me out if I am wrong or you have a better tip!! lol)

- don't be intimidated by the guys looking in the mirrors..they are not looking at you...they are looking at them!! part of the reason they do this is for the ego build but the other part (the important part) is to watch their form whilst lifting weights. just like if you are doing any free weight lifting it is helpful to do so in front of a mirror so that you can see if you are doing it correctly as well as feel it.. this also helps you to focus on the muscle, if you think about the muscle you are working it helps to train that muscle even better!

- there are a few things to be said about making sure you position yourself correctly during exercise, and this is all forms! running, swimming, weights, trampoline whatever it is, if you do it incorrectly you can injure yourself!... always try to keep your abs tight, your shoulders back in a comfortable position, and make sure that your spine, hips and butt are lined up too! please if you are unsure ask a trainer in your gym to show you or go online to see some pictures!, also if you are doing squats, lunges, or any exercise were you are bending your knees while standing make sure you don't extend your knee beyond your toes. So say we are squatting, we keep our back nice and straight, stick out our butt's and bend our knees keeping the kneecap above the foot not over it..this helps reduce the strain to your joints....again if you are unsure then ask someone!!!!

- balance - you may have seen those guys with huge built up upper bodies and then little tiny chicken legs? or I have a friend who built up his shoulders and back so much that he developed a permanent slouch! make sure if you work one muscle group you work its opposing one, example bicept - Triceps, chest- back, etc. this will make sure that your body does not have to compensate. An all round workout is always great! don't just stick to the ones you love!

- what weight? when lifting free weights there are many methods and your trainer will help you determine the best one.. but if you don't have a trainer and are just starting out don't grab the 20kg weight to start!! for myself because I have joint problems and haven't done anything for ages! I started with no weights at all just so I could determine where I was, I would simply do the movement and perfect my form, then I added weights and started myself on 12 repetitions and 2 sets, I will then make that into 12 and 3, and then 15 and 3. again it is up to you! a helpful and exceedingly loose guide is if you are doing a set you should feel the burn around the 8th - last rep. meaning it should get harder and harder as you do the reps. again speak to your trainer!!

stretching!

I have always found that stretching after a quick warm up helps to avoid straining my poor little abused body. so get in your 10 minute warm up whatever that is and then do a nice stretch to get those warm muscles happy, then get into your proper workout. always stretch your muscles after a workout! you know that pain you get after working out? the one that is there the next day? that can be relieved somewhat by simply stretching! 30 seconds per muscle group! and if its flexibility you want then stretch away!, remember never to force your muscles or 'bounce' on them... take a breath in and as you exhale stretch the muscle, take it nice and easy! and they do say that if you are feelin the workout from the previous day the best cure is to go and have another workout! lol

ok so those are your tips this week! if you would like to add to those then please comment away! and if I have confused you I do apologise! lol

now keep on going girls! you are all so amazing and I can't wait to see all of you hot mammas reaching your goals!

x