Designed to help to alleviate your low back discomfort and pain, join Denise Klatte to stretch your lower back and torso. All stretches are performed while seated and lying down. If you can’t get to the floor, lie on your bed or sofa…no excuses for a ‘bad back’!
This week, Denise Klatte walks us through the proper way to do a Chest Fly. Start in a seated position. Keep your weights close to your body as you lower yourself down. Make sure that your head and your neck are in the same alignment and that your abs are engaged. You can have your feet on the floor with the knees bent or you can have your legs up. Pull your shoulders down and then press both weights up to the sky. Make sure that your wrists stay right above your shoulders. Inhale as you open your arms out to the side and exhale as you bring your weights back up.
Join Denise Klatte in sculpting your entire body while simultaneously challenging your balance and stability. We’ll finish with a 15 minute full body stretch. We’ll use two sets of weights and a mat to energize and relax your body from head to toe!
This week, Denise Klatte walks us through the important elements of an opposite Arm and Leg Extension, also known as the T-Stand. The most important thing is your set-up. Start by coming down onto all fours. With your hands underneath your shoulders and your knees right underneath your hips, draw your shoulders down and push into your hands firmly. Push firmly into your left hand and reach your right hand forward. As you press into your left hand, you’re going ot reach your left leg back, growing your leg long. Bring it down and switch sides.
During this standing segment, we’ll use two different sets of weights to strength and sculpt the muscles of your upper and lower body. We’ll also incorporate a few balance and coordination drills, as well. Get strong from inside to out with Denise Klatte!
This week, Denise Klatte walks us through the Triangle Push-up. A Triangle Push-up is very similar to a traditional Push-up, but in this variation your hands are facing each other so they look like they’re making a triangle.
Denise Klatte walks us through the important elements of an Upright Row. The Upright Row is an exercise to work the middle of your shoulders and your biceps. To start, make sure you have a nice stance. Make sure that your chest is upright, your belly is on and your shoulders are back and down.
There are so many misconceptions about fitness and working out. When should we work out? What should we do first? How often? How much? Why? Before you know it, the entire endeavor can feel overwhelming and you want to give up before you even get started. Ask a Trainer to the rescue! Our top trainers are ready and willing to answer your questions so you can get moving & keep moving and feeling great. Each week, a few of them will answer a new question. Have a question you’d like to ask one of our trainers? Email us at email@example.com or comment on our weekly Ask a Trainer posts and we’ll add your questions to the list!
This week’s question is:
Ilyse Baker: Wouldn’t it be great if we were never sore after any type of workout?! Of course YES, however you know you would be thinking to yourself, “Well, if I am not sore then I guess it wasn’t a great workout?!” Our minds and working out are an ongoing battle. Of course working out is hard enough with controlling our breath during the exercises or your muscles burning, so the thought of adding soreness to that after it is all done…who wants that, right?! Unfortunately, soreness cannot be completely taken out of the picture, however the good news is that it can be controlled. Plus, proper post workout recovery behaviors can also allow your body to recover at a faster pace and respond better to your workout regimen. Did you know that muscles grow and become stronger when they are subjected to forces that cause small tears in the muscle fibers? Yes, correct it is during the recovery period after a workout that the body repairs and builds new blood vessels to the areas that need it the most. Now, your bone density will increase during this recovery period as long as you get proper rest and recovery. So a little R and & (rest and relaxation) is a GOOD thing! So if you can add these 3 obvious things below that we tend to forget about easily to your routine then I promise You will thank me later as the soreness and recovery will be a much better experience then you have ever had: 1) Eat Well - Refuel your engine within 2 hours of your workout and choose healthy options to assist in repairing your muscles. 2) H2O it Up! WATER WATER WATER…HYDRATE. 3) Foam roll it out or treat yourself to a massage at least once a month.
Denise Klatte: Stretch the affected muscles and time permitting, the entire body. Hold stretches for a minimum of 20 seconds each, without bouncing. Hydrate, hydrate, hydrate! Massage the affected areas. Take a cool shower or ice bath, if training was intense.
Petra Kolber: Sometimes what you do before a workout is just as important to how you feel after a workout. Making sure you do both a general warm up that will increase the body’s core temperate along with more specific movements that mimic the upcoming activity will help prepare your body for a great workout and also go a long way in helping you feel less soreness after the workout. Be sure to also increase your intensity over time. Many of us have a weekend warrior mentality, a few days off and then go full out to try and make up for days away. Consistency of actions over time will go a long way to help you see the results you are working so hard for and avoid that DOMS – Delayed onset muscle soreness. I also suggest listening to what your body really needs. The workouts that my body craves today as I am 49 are not the same as my body needed when I was 35. Recovery becomes as, if not more important than the workout. Working hard and smart are they keys to enjoying your workouts in the moment and not suffering for days afterwards. Yoga and stretching have become an integral part of my fitness regime. When I stay on track and take the time to stretch and recover after my higher intensity programs I feel energized and pain free on the days following.
Jeffrey Scott: Proper stretching, good nutrition and quality regeneration (sleep) are all key components in reducing soreness and recovery time. Stretching after and between workouts expedites recovery and helps reduce your risk of injury. Eating nutritious quality foods helps muscles and connective tissue repair quickly. Proper and quality sleep is also critical in the bodies healing process. Don’t just chose one, incorporate all three into daily routine and keep your body working in ‘tip top’ condition!
Have 30 minutes for a full body workout? Join Denise Klatte for cardio intervals mixed with total body sculpting exercises. Improve your cardiovascular fitness and your muscular endurance and strength! Just Click and you’ll GLO!