Posts Tagged ‘Workouts’

Adding Gymnastic rings to your workout & Enter to win your own set of FringeSport Gymnastic Rings!!!

I am super excited today! At the end of last month I was talking about this month’s challenge being the Renegade Push-ups. One of my readers ūüėČ Had commented on that specific post. they had said they just did Ring push-ups at CrossFit. ¬†I actually had to Google them, because I wasn’t sure what they were lol. ¬†My fitness experience is in weight training. I have looked up some CrossFit videos on Youtube and done those, but had never used gymnastic rings before, or gone to a Crossfit gym.

This picture is from Diablocrossfit.com showing a woman doing ring push-ups. Trust me they are much harder than they look!!!

Back to why am excited!!!! ūüėČ I came into contact with Peter at FringeSport.com

Typically a very CrossFit focused company, but very supportive  in all aspects of the health, wellness, and fitness industry. FringeSport wanted to set me up with my own set of Gymnastic Rings to try out for myself! I thought WOW, what an awesome and fun addition to any gym!!!! I got the rings last week! I was pretty stoked to receive the package!

Set up was a breeze! It seriously took less than 10 minutes.

I set them up on the cross beam in my basement. I figured if it could hold my house up, my weight shouldn’t affect it lol ūüėČ FringeSport¬†even has a YouTube video that explains how to use the Cam buckles on the straps. The FringeSport Channel¬†actually has a ton of cool informative videos to check out!

Back to the rings…. I had NO IDEA how hard using these bad boys was going to be!!! I wanted to incorporate them in all of my daily workouts. For whatever reason I thought I would be limited using Gymnastic Rings in my workout. Boy was I wrong!!! ¬†I Googled gymnastic ring workouts and found several workouts and what muscle groups they worked. I was really surprised at how much you could do with them! Needless to say I tried my hand at several. Like I said before, I¬†primarily just do weight training. I consider myself to be pretty strong. Well, these tested every muscle I knew I had as well as ones I didn’t! My form is horrible in most of the pictures lol, but everyone has to start somewhere, right? ūüôā Here are some of the moves I incorporated into my workouts.

When I thought pull-ups would be the hardest thing for me, they ended up being the easiest lol

Lol the toy you see driving into the picture is Zoe’s most favorite/annoying toy! It is her “Wiggle’s Big Red Car” It sings and drives by itself.

Incidentally, Anthony from the Wiggle’s had a little contribution to this workout. I found a Youtube video that he hosted about a tricep workout on Gymnastic rings. I was doing Tricep jumps here lol

My first attempt at an L-Sit lol It isn’t the greatest, but I did it!

I found a ton of abdominal workouts! I stuck with the beginners, since i realize now how hard these bad boys really are lol

I realize now, I should have adjusted the rings lower for ring push-ups. These still worked me out though!

My attempt at The Iron Cross lol

My ring dips. I could only do 2 at a time. They were REALLY hard!!!

I decided on taking an easier approach to them, till I am ready for the real deal ūüėČ

Simple things like adjusting your hand position or width of your arms changed the whole demographic of the workout and made you work different muscles!

Zoe also got in on the action!

Zoe actually was much stronger than I realized!!!

I must¬†reiterate, these rings are an AWESOME addition to anyone’s gym!!! They not only are a hardcore full body workout, but they are portable and can be set up anywhere!!! That is a big deal if you travel. I am going to start taking them to the park with us, so I can workout while Zoe plays!!!

Peter at FRINGESPORT wasn’t just gracious enough to give me a set, but he is sharing the love with one of my lucky readers!!!! Be sure to get over to my GIVEAWAYS page to enter to win your own set of Gymnastic Rings!!!!

Don’t forget to checkout the Affiliate of the month for all your vitamin, supplement, and whole food needs!!! We use them, and I am always astonished at how fast our stuff gets here and how much cheaper it is than most stores!!!

Vitacost.com
 

Fitness Myths: True or False?

There are a lot of myths when it comes to exercise, diet, and losing weight. Do this, don’t do that, you have to eat this, steer clear of that, most of the time you are being told the opposite of what someone else has told you or you have read…..It can really make things very confusing for a beginner! I have had many trials and tribulations during my journey. Many had me busting some long time fitness myths that I always believed to be true.

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¬† ¬† ¬† ¬† ¬†This is Myth number 1 Crunchers are the best way to burn belly fat…..Something I have always wanted, and am still working towards is the illusive six pack! I always thought I just needed to do crunchers and ab exercises in excess and they would just pop out.

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  While working your abs and core is awesome and important! You will never see an actual six pack without leaning out. If you have a higher body fat percentage you need to do cardio and really watch what you eat! There is a saying that Abs are made in the kitchen. I do in fact, believe it!!! Cleaning up your diet is a HUGE step to seeing a more defined body.

    Myth 2 is Cut your Carbs. I have talked about this before. You definitely need your carbs for energy! Without them you will crash before you even start your day.  Complex carbohydrates are a very important part of a well balanced diet.

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¬† ¬†Simple Carbohydrates are the ones you want to steer clear of. As far as fruits and the sweeter veggies go, keep those as energy boosters before or after a workout! Instead of storing the sugars as fat, your body will burn them as fuel. ūüėČ The rest of them, you can just throw them in the trash!!! (Well, except milk for the little ones)

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¬† ¬† ¬†The 3rd myth is, to tone up, you just need to do a ton of cardio and lift light weights with high repetitions. Yes, cardio will help burn fat. Lifting light weights will not tone you up unless you are absolutely fatiguing the muscles. Meaning you just can’t lift anymore. I see it all the time. Women just spinning their wheels curling 2lb dumbbells. Your groceries weigh more than that! Come on now, you know better! In order to see muscle tone, you have to have muscles!

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     Cardio is awesome for your cardiovascular health, but like everything, you can do too much!  There are several aspects to consider when planning the perfect workout regimen, Strength (weight training), Speed (High Intensity Interval Training or HIIT), Agility (Team sports or agility drills), Endurance (Marathon training or cycling), and Flexibility (Yoga). All of these are important! If you balance them well, you will have a healthy physique!

¬† ¬† ¬† ¬†Myth number 4 is “NO PAIN NO GAIN” You want to work your muscles to fatigue. Obviously, you will be sore.

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    Sure feeling a little sore is normal, but you should never be so sore that you can not function with your normal daily activities. There is a such thing as too much!!!

      The 5th myth is Stretch before your workout. While stretching your muscles is great, you should save the stretching for post workout.

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    Stretching while your muscles, tendons,and ligaments are still cold, can lead to injury. It is a great idea to warm your muscles before working them! You can do this by marching in place, a brisk walk, or even half squats with just your body weight. A good stretch after a workout can be a fabulous and relaxing way to end!

     Myth 6 You can lose weight fast swimming. Swimming is a great activity. It will boost your lung capacity, tone muscles, and even help with tension, but unless you are swimming for hours and hours non stop, you are just again, spinning your wheels.

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¬† ¬†With the buoyancy of the water supporting most of your body weight, your body is doing less work than if you were to jog or run. Another reason, is they say that swimming in Cold water makes you eat more when you are done. Therefore, you cancel out any calories you may have burned in the pool. This one had me for years! I love swimming! ūüėČ I still think it is great for agility and endurance training, just not for weight loss.

¬† ¬† ¬†Myth number 7, If you aren’t sweating you aren’t working hard enough.

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¬† ¬† ¬† ¬† ¬†Everyone’s body is different. When Josh and I hit the gym, he can just look at the equipment and sweat rolls off him lol. I typically don’t start sweating till mid to end of the workout. Sweating is just your body’s way of cooling off. You have a great workout and barely break a sweat at all!

  These are all busted myths that I have learned on my journey to becoming fit! Most I wish I had learned the truth about sooner! Do you have any busted myths to add to this list? Do you disagree with any of these and why? Did you find any of these to be true in your case as well?

   Hope everyone has a fantastic Monday!!!!

Plan to avoid the plateaus…

So this week was chaotic for me and I only hit the gym 3 times vs my normal 5-6 times. I tend to beat myself up about it, when in all¬†actuality¬†sometimes a break isn’t a horrible thing.

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        This week I am changing my routine up a little, mainly because I think my body has hit the dreaded plateau again. I actually love change, because it makes everything new and exciting again! I am adding some cardio drills to my routine and changing my lifts around.

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     I workout at home and typically, I research online to figure out a new plan of attack. Josh is a huge help too! He knows a ton about lifting and has taught me a lot about how to work muscle groups properly. When lifting, I do one muscle group a day. For example today is shoulders, so I will do 4 lifts. I only do one muscle group, so I can concentrate on every aspect of the muscle rather than rushing through a full body workout. I have experienced in the past, that less is more. With the shoulders there are 3 main areas you want to hit, the Anterior head (Front portion of the shoulder muscle), Middle head (Middle side of your shoulder), Posterior head (or your rear delt, back of shoulders)

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¬† ¬† ¬† ¬†That being said, each muscle group has certain areas that get worked with certain exercises. I research each muscle group like this and find different lifts to change up my routine. With having the internet, it is quite easy to come up with a different routine every month or so. I typically use Bodybuilding.com, because they are easy to navigate. Plus, they have a ton of info not to mention a bunch of ¬†free 12 week programs already written up. However, now I just like to write my own. ūüôā

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¬† ¬† ¬† ¬† ¬† I started to add a bit of cardio this past week, but like I said I slacked, so didn’t see a change. I am writing up some cardio drills to start doing. I am not a fan of cardio, but I know in order to burn off a little extra body fat I need buck up and do some lol. I have built a ton of muscle over the past few months, but it is somewhat hidden under a layer of body fat. In a perfect world, I would own a treadmill and or swimming pool lol, but alas I do not. It is hard for me to go run, because I have an overzealous toddler who doesn’t like to cooperate and a hubby who works long hours, so my other option is to come up with cardio drills that I can do here at home. It actually works out great, because Zoe does them too and enjoys them very much! Kids and cardio mix quite well!!!

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¬† ¬†As much as I hate cardio, it will mean the difference between me looking like this…..

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¬† ¬† ¬† ¬† To something more like this……

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      I have small goals I need to accomplish before I can get to my ultimate goal. I know every week when I look at my pictures, I am getting closer and closer!!!

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     Do you have a plan of attack to accomplish your goals? How often do you change your routine? Do you involve your kiddos or family in your workouts?

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