fitness

Category Archives: fitness

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

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

Whole Egg or Egg Whites? Which is better for building muscle ?

Whole Egg or Egg Whites? Which is better for building muscle ?

People often ask “what should I eat after a workout.” While it depends on your goals, I am going to assume #1 that you are looking to build muscle (and lose fat) and #2 that your workout includes strength training. If that is the case then protein is definitely a part of your post workoutRead MoreRead More

Love Handle Lift – February Fitness Challenge

If the holidays left you with a spare tire, try my challenge this month. It is sure to give those love handles a lift! Grab the calendar HERE. And the Tutorial HERE. Live Well. #lovehandle #30daychallenge

Snowed In OR Hotel Room Workout!

This workout is great if you are looking to workout at home or on the road with minimal equipment. I use a resistance tube and you don’t need much space. The tube is easy to pack in your suitcase or carry on. NO EXCUSES!Read More

15 Minute Full Body Workout

Hello! How’s that New Year’s Resolution going? Maybe you’ve set yourself up for failure by setting unrealistic goals. Have you vowed to get to the gym every day, spending no less than 1 hour on the elliptical? Really? You thought THAT was going to happen? Let’s back it up and come up with a moreRead More