WORKOUT WEDNESDAY

Not your typical PUSHUp...

It's workout Wednesday again at Phoenyx and today we are giving you a typical exercise with variety. But why? Below are the different changes that are demonstrated in the video and what those changes do to your exercise.  OH and all these exercises are demonstrated by our lovely Esther Lopez, Elite Heat member, WBFF Bikini Pro and one of our instructors with Phoenyx. You got a taste of her lower body work last bootcamp. Watch as she gives a demo on some chest and arm work.

GENERAL proper form
- Back straight
- Core tight
- Hands underneath the shoulders
- Bring the body down as a unit neither dipping nor overextending the back
- Chest should almost touch the floor on a push done with proper extension

Below is a breakdown of the different transitions she makes in the video with an explanation of what it hits. ENJOY!

Regular Push ups - Regular pushups hits your main pectoral area with your hands right below the shoulders
Wide Stance- Hands are out a little wider than shoulder width to bring the focus more in the outer part of the pec
Close Stance or Tricep Push up - You see how her elbows shoot back. This is important. The chest work on this is secondary. We are hitting the triceps or the back of the arms
Staggered - Makes the move more of a core exercise by removing stability in the positioning. Keep your body straight during this exercise
FEET - Wide - just an option to change up your feet. Makes the exercise a little easier but providing balance
Star Push ups - DIFFICULT hands and feet are wide and hands are above your head and out. The only thing supporting the move as you move up and down is that core. Great core strength
VARIATION for starters - Hands on the bench. Maintain your posture
VARIATION more difficult - Feet on the bench. All the weight is on those shoulders. A great way to challenge your 'regular' pushup strength

Transformation Tuesday!!!

 One step at a time....

Weight has been a struggle for me throughout my entire life. As I've grown older I have come to understand how important a routine is for my personal success and how important it is to adjust your routine for many reasons. Though I've flip flopped a bit, I am far off from where I was 10 years ago (and about 90 lbs ago). Since starting with the 6 week boot camp in Jan I have lost just over 30 lbs and have found that aspect of my fitness routine to be a staple that keeps me challenged and excited.

Those of you who have seen me at class know that it still kicks my butt and I have to do modifications from time to time, but it's a lot easier +today than it was back in January and I have come to love the challenge of pushing myself rather than be worried about if I can make it through class without stopping. 

People hear routine and they think BORING, but if you mix up the foods you eat and exercise you do, it helps to keep your body and mind engaged and excited on a regular basis. It's also important not to be terrified of straying from that routine. For years and through multiple weight loss attempts I had brief success followed by back sliding. The problem was I was very rigid in my daily routine and was terrified and disappointed when I fell out of it. I felt that even a slight diversion was a total failure which was not sustainable. Over the last year I have tried to focus on a healthy balance of enjoying the process and realizing that, to keep things fun, I have to keep things fresh. I don't count calories but have utilized the fit book to log everything I eat which keeps me conscious of everything I eat but not tied to calories, points or anything like that. 

I've realized that small victories are important to recognize and be proud of. If your goal is to lose 15 lbs, you should be just as excited about each individual 1 lb or .5 lb you lose as you are at the thought of reaching your ultimate goal. Celebrate the moments that get you where you ultimately want to be.

I hope that my "after" pics +today will one day become my "before" pics at some point down the road. I know hard work and focus will be necessary if that is to happen but I try not to let the idea scare me for now and I am focusing on what i am able to control each day.