ON set today with one of my girls...fill you peeps in SOON ;)
I am still seeing some TRAGIC drop squat attempts going on in the gym. Please do not attempt using weights unless you know for sure your form is tight!
Drop squats do not work (and you can hurt yourself) if your form leaves too much to be desired.
Squats are a compound movement that utilize a large amount of muscle to perform...legs, hips, back, core, BOOTY. If you are using a weight? Arms, shoulders, etc etc. It is a total body exercise that can do a lot for your physical fitness overall BUT you can also injure a lot if you aren't careful with them...
Stand with your feet flat on the ground, about or a little more than shoulder-width apart (depending on if you want to do wider stance or straight-sit squats) -
Point your feet ever so slightly outward - not straight ahead.
Never let your knees extend beyond your toes.
Look straight ahead. Bend at your knees as if you were going to sit back in a chair, do not "round" your back or bend over at the waist.
Keep your heels on the floor. Do not let your heels lift off the floor -
Pull in your abs, and keep your lower back near neutral or slightly arched inward -
Slowly lower yourself downward so that your upper legs are nearly parallel with the floor. Extend your arms outward for balance.
***If you have chronic knee issues - then the amazing leg press (NOT extension) machine, reverse lunges with support or other versions of 'braced' squats that don't put direct pressure on the knee joint will be your friend.
Keep the upper body tight at all times. Stand up slowly and return to start. AM
Do You Know Squat?? http://www.whosay.com/l/Vte8MbC
WHY SUGAR IS A SLEAZY, LYING, SONOFABISH.....
I'm reposting a pic from yesterday to make a lil point *ahem*...
I mentioned to a few people yesterday that I went insane and had a bit too much fun with the plain M&Ms at a July 4th party with some of my girlies....
No harm, not the worst thing in the world - however, I wanted to ILLUSTRATE exactly what over-doing it on sugar can do. My abs: covered by water, water, water OVERNIGHT.
To compensate for my craziness, I made sure I kept my sugar intake low for the following days and I posted yesterday.
Just one day of sugary over-indulgence can do that...imagine what a few YEARS of it can do to your body????
Why Sugar is the Devil: http://www.whosay.com/l/psR8LmB
#fitspo #fitness #aliciamarie #motivation
WHERE are all my #GymBunnies on this #HealthySelfieSunday??
R U Off today? ON?? Since I had a bit too much fun on the 4th - I'm making AMENDS by putting in some time with my old friend "Gym"...
Whether you are off today or on today - make a promise to yourself that this week MUST start off with focus and clarity: REALITY. No one is saying any of this would be easy or "fun". Its just WORTH IT. Working out and taking care of "the hardware" that is your body is an instant self-esteem booster. Your body, your life. -AM
#TRUTHTuesday! Put positivity into practice today:
Be an example. Be #NICE
What is in your head most of the time...is what you put out into the world - BECOMES your world...spend more time and energy supporting others and upping your game...instead of wasting that time and energy on negativity and ignorance...
TIME = MONEY after all
Look to build someone up today before cutting them down...
You were meant to be incredible....so live up to it.
"Winners focus on winning...losers focus on winners."
#fitness #quotes #positive #yoga #flexibility #life
#MONDAYMOTIVATION Reminders: Bikini Body Season!
To truly be toned you need more lean muscle and less fat. Getting tight means you have to challenge your body with resistance-training - HELLO: lifting heavy things should be a big part of your new body equation. One of the things we hear a lot as "Fitness Evangelists" (my favorite term) - especially from women, is that they are afraid to touch heavy things because they "don't want to be a bodybuilder." That's like refusing to swing a bat playing ball with your friends because you are afraid MLB might come knocking. O_O
ALL of the toned bodies you see here on FB, on Instagram - wherever, are the result of lifting CHALLENGING weight-loads coupled with a healthier eating program -- NOT just a few marathon cardio sessions.
You have to remember that muscle responds to RESISTANCE - +plus the right macro/micronutrients....if you are using a baby weight (something that is "too light" for you, this is entirely individual), you won't see the results you really want, sorry!
Will post a couple abs moves this week....stay tuned.
Nothing worth having is easy to get, peeps!
Get UP, Get out and Get it this week!!!!! -AM
See All Alicia Marie