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

 

Four Tips for a Healthy Start to 2014

         It’s that time of year again.  It’s time to see exactly how much damage you did to your waistline during the holidays.  Bravely step on the scale and see where your new starting point is on the road to a healthier you.  Don’t despair if things look grim.  Here are four simple personal […]

scale      

 

It’s that time of year again.  It’s time to see exactly how much damage you did to your waistline during the holidays.  Bravely step on the scale and see where your new starting point is on the road to a healthier you.  Don’t despair if things look grim.  Here are four simple personal trainer tips that will help you get back on track for the New Year.

  1.  Throw away or freeze all the left over goodies and treats.  PURGE THE KITCHEN!  Those extra goodies are difficult to resist when they are staring you in the face, so get rid of them.  Chances are if they are still hanging around you either made too many, or they are the ones that aren’t your favorite anyway.
  2. Get back to your normal exercise routine.  Ditch the excuses and add in one or two days a week where you bump up the intensity in your workout for an even bigger caloric burn.
  3. Take slow steps when getting back down to your preholiday weight.  Remember losing .5-2 lbs a week is what is recommended for safe, long term weight loss.  Now is not the time to try out a quick fix, fad diet or pump yourself full of hormone shots.  Weight loss boils down to a simple math equation:  calories consumed < calories expended = weight loss!  So log your food and get moving.
  4. Create healthy lifestyle habits and stop focusing on the number on the scale.  Include in your lifestyle plan, healthy eating, proper amounts of sleep, regular exercise, stress management techniques, and daily stretching. 

Sophie Pratola
704-604-1518
Personally Trained By Sophie 

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Getting back on the Exercise Wagon and Stay Healthy

We’ve all had times where we fall off the exercise wagon.  When life throws obstacles at you, you have to figure out how to work around them to stay focused on your goals.  It’s easy to say,” forget it, I give up”. However, this is the wrong attitude. Get back on the wagon and keep […]

We’ve all had times where we fall off the exercise wagon.  When life throws obstacles at you, you have to figure out how to work around them to stay focused on your goals.  It’s easy to say,” forget it, I give up”. However, this is the wrong attitude. Get back on the wagon and keep chugging. For those of you who have lost your way, let me offer you some tips to getting back on track:

1. START SLOW! Don’t overdo it and assume that you can pick back up where you left off. You lose your cardio gains in as little as a week’s time and you lose strength gains in about two weeks.  But don’t despair; you regain those losses much faster if you have been conditioned in the past.

2. Make daily fitness and diet goals such as today I am going to log my food. Or, you can say, today I am going to get 10 extra minutes of exercise.

3. Try to recruit help! It is much easier if you aren’t in it alone. Get a friend (perhaps someone else who has fallen off of the wagon) to help you get back on track.

4. Pick a new long term goal. Try to not make it about a number on a scale. Maybe think about a vacation you are planning and how you want to FEEL or look when you go on it.

5. Be patient. It takes time to see results. Stay with it and you will become a little healthier each day. I hope that with these five hints you can get back on track. Whatever you do DON’T GIVE UP!

If you need help getting back on the wagon contact me.

Sophie Pratola

_MG_8298704.604.1518

sophie.pratola@yahoo.com

Personallytrainedbysophie.com