No Gym. No Excuses.

Have Back Pain? Stop Doing Sit Ups!

Have Back Pain? Stop Doing Sit Ups!

You want to achieve that ultimate goal of 6 pack abs. You regularly start doing a ridiculous amount of floor sit ups and crunches. I can pretty much guarantee 2 things will happen.

  1. Unless you significantly change your diet you will not achieve this goal.
  2. You will eventually experience back pain.

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Why Losing Weight Slowly Lasts

Why Losing Weight Slowly Lasts

We live in a world of instant gratification. We want something and expect it immediately (or at least in 2 days via amazon prime). But lasting weight loss doesn’t work that way. Most likely, you’ve tried some sort of diet and lost weight quickly only to gain it back. That is not success. Fast weight loss just doesn’t last.Read More

What is the Keto Diet and Should You Try It?

What is the Keto Diet and Should You Try It?

The Ketogenic Diet has been getting lots of attention. What is it? Should you try it? I will give you a simple explanation and my opinion on whether it is right for you. Read More

The Morning Motivator: 5 Exercises You Can Do While Getting Ready Without Breaking a Sweat.

The Morning Motivator: 5 Exercises You Can Do While Getting Ready Without Breaking a Sweat.

Feeling sluggish in the morning? No time for exercise? I’ve got 5 Exercises you can do while getting ready in the morning without breaking a sweat. Read More

Push Your Way Through May!

Push Your Way Through May!

This month’s Fitness challenge is Push-Ups!

How it works:

Day 1. Do as many push-ups as you reasonably can with proper form. This will be your base number.

Day 2-31. Follow the calendar, adding the appropriate number of push-ups each day or taking the rest day as prescribed.  Grab a copy of the calendar HERE

Proper Push-Up Form and Modifications

Standard Push Up: (This is done on your toes). Begin in a high plank position with your legs

straight out behind you, toes tucked under and shoulders

over your wrists. Slowly lower your body towards the floor, keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin almost touch the floor. Allow your elbows to flare outwards during the lowering phase.

 

Press upwards through your arms, still keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Bent Knee Push-Up: 

Kneel on an exercise mat or floor and bring your feet together behind you.

Position your hands shoulder-width apart with your fingers facing forward. Shoulders are positioned directly over your hands. Brace your core.

Slowly lower your body towards the floor, keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin almost touch the floor. Your elbows should flare outwards slightly.

Press upwards through your arms while maintaining, still keeping your head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Wall Push-Ups: Stand at a wall at least about two feet away. Place the hands on the wall about chest height, fingers of each hand facing each other or pointing forwards for push-ups, and elbows extended.

Slowly lower the upper body toward the wall so the nose almost touches it, and repeat to standing position on an exhalation. Brace your core throughout the exercise.

*Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor.

If you have any questions, please contact me. jana@janaheath.com

Live Well.

Eat THIS to Lose Weight

Eat THIS to Lose Weight

Rather than focusing on cutting things out, let’s talk about adding THIS into your diet. It isn’t glamorous and certainly isn’t new information. But thinking of it in terms of weight loss might make THIS food a bit more attractive.Read More

HIIT or Be Fit. The What and Why of HIIT Training.

HIIT or Be Fit. The What and Why of HIIT Training.

High Intensity Interval Training.  AKA HIIT What is it? Why should you do it? I’ve got a 30 day challenge that will change your body!Read More

Healthier Happy Hour Tips

Healthier Happy Hour Tips

  Healthier Happy Hour You are so good all week but the weekend…oy vey. So, here are some tips on how to do the happy hour thing without ruining all of your hard work.Read More

Bedtime Snacks that Won’t Make You

Bedtime Snacks that Won’t Make You

You are trying to eat healthy but you find yourself feeling very hungry before bed. You’ve heard you shouldn’t eat at night and don’t want to derail your efforts but you need a little something to stop the grumbling in your stomach. Is it OK to eat at night? And what should you eat? HereRead MoreRead More

March Muscle Madness 30 Day Challenge!

Take this 30 day challenge to build lean muscle and burn fat 2 minutes every day… Add these exercises into your routine or use them as a starting point. Use this calendar to hold you accountable. Challenge your friends, family, coworkers Grab the Calendar HERE Grab the Tutorial HERE