Here’s Why To Make 2015 The Year of the Push Up- Part One

The dreaded push up! So many of you hate doing them, but there is good reason to do them. Therefore, make 2015 the year of the push up! Whether you dislike them because you are scared you are going to land on your face, have had a bad childhood experience with them, or because “you […]

push up picture

The dreaded push up! So many of you hate doing them, but there is good reason to do them. Therefore, make 2015 the year of the push up! Whether you dislike them because you are scared you are going to land on your face, have had a bad childhood experience with them, or because “you can’t do them”, it doesn’t matter; It’s time to get over it! Pushups have many benefits including increasing core strength, improving posture, increasing muscular endurance, and targeting a multitude of muscles all at once. What other exercise works as many muscles, doesn’t require any equipment, is as easy to do, has as much variety, doesn’t cost anything, and can be done anywhere? Not many! Some of the muscles worked during a pushup include:

Pectoralis major (chest muscles)

Deltoids (shoulder muscles)

Triceps brachii (back of the upper arm)

Sarratus anterior (under the arm pit at the back of the chest)

Coracobrachialis (goes from the shoulder blade to the upper arms)

Abdominal muscles (core muscles)

 

Some tips to keep in mind while performing a pushups:

  1. Keep your body flat during the push up. Squeeze your abs so your bottom doesn’t stick in the air or your belly doesn’t sag down. Think about being in a tight plank.
  2. Focus your eyes about 2-3 feet in front of you and keep your head forward as you lower.
  3. Keep your elbows tight to your body and bring the shoulder blades together as you lower.
  4. Inhale as you lower yourself slowly (don’t let gravity take over as you lower) and exhale as you push back up.
  5. Keep your hands under your shoulders and spread your fingers wide

 

In my next blog I will offer some variations on pushups that you can try at home.

#pushupsrock

 

 

Sophie Pratola

704-604-1518

Personally Trained By Sophie

 

Personal Trainer Tips For Keeping Your New Year’s Resolution

This is the time of year where people make lots of resolutions to change something about themselves. Often time’s people give up on these plans by March. This year will be different. No matter what this year’s resolution is, here are some tips to keep you on track. Be realistic! Don’t set yourself up for […]

New year's resolution blog graphic

This is the time of year where people make lots of resolutions to change something about themselves. Often time’s people give up on these plans by March. This year will be different. No matter what this year’s resolution is, here are some tips to keep you on track.

  1. Be realistic! Don’t set yourself up for failure by picking a goal you can’t actually attain. Pick something you can see yourself doing, not something you wish you could do, but know in your heart you actually can’t.
  2. Focus on small daily or weekly goals that will help you achieve your overall goal. For example, if you resolve to lose 20lbs, don’t focus on the number 20. Instead, think this week I will lose a half a pound. Then make a plan that will help you achieve that goal such as logging your food every day and working out 4 times that week.
  3. Get a support system. Tell people what your resolution is and ask them to help keep you on track.
  4. Keep a journal to help you keep track of your progress, success, and setbacks. Be sure to include your feelings about the process in the journal so you can go back and have them as a reference. Use the journal to see how your feelings relate to the progress you are making or the setbacks you are having.
  5. Above all remember: experts say it takes 21 days for a new activity to become a habit and 6 months for it to become a part of your personality (www.life.gaiam.com/10-tip-help-you-keep-your-new-years-resolution). So stick with it and don’t give up!

#stickingtoyourresolution

Sophie Pratola 704-604-1518 Personally Trained By Sophie

 

 

New Year’s resolution, weight loss, be healthy stay fit, keeping your resolution, personal trainer