Always Do This for Easier Exercise Movement

It wasn't as bad as I thought.

I tweaked my lower back the other week doing dead lifts.

The weight I was lifting wasn't even heavy as my usual dead lifts.
I felt my minor injury occur but I felt it would
be worst if I hadn't warmed up and stretched first.

Do this before you lift weights:  warm up and stretch.
It not only encourage muscle contraction and
feel, It helps with circulation, capacity to lift
heavier or more reps and  also your flexibility.

I encourage you to stretch 15 seconds (each side)
between each set.

Make movement transition from one position to
another easier and maybe avoid injury, too.

I'm all good now... and feel better than ever  

Keep moving forward,

Adriel

CFT-ISSA Personal Trainer Glendale

Daily Motivational Bite: Zumba® or Strength Training Session?

Hey there-

I do hope you're doing great

We all know the more fun we get from our
activity, the more we are likely to stick to it long term.

Zumba Fitness® is extremely popular at my gym.

But even the instructor of the class was asking
that  she personally needs more strength training
because it's mainly a cardio workout.

Ask you local trainer for help with putting some
fun with strength training.

Be creative with your training program and add
some days of strength training in between your cardio days

If you only have a couple of days to strength
train, maybe when you train twice a week, you can work
on upper body one day and lower body on the other or whole body.

Here is an example of an quick yet effective strength circuit training  routine:

Barbell Bench Press: 1 set of 15 reps
Dumbbell Squats: 1 set of 15 reps
Assisted Pull downs: 1 set of  15 reps
Forward Lunges: 1 set of 15 reps
Shoulder Press Over Head: 1 set of 15 reps

Who's looking after ya?

Adriel

Daily Motivational Bite: Remind yourself of your Reasons

A better body can starts at warm up.

When I get on the treadmill, I go in a little trance.
I usually hold on one of the rails and close my eyes.
I'm see my work out results way before it happens.

Visualize during warm up what it is you seek -
whether confidence, strength,
be faster as a runner, physical attractiveness -
whatever it may be - mentally prepare by your warm up.

See it first!

Adriel

Daily Motivation Bite: Give your scale to your enemy

Hey friend-

Happy Thursday!

As I walk by the front desk of my gym, I can
see the doctor scale over to my right, carefully
placed where all members pass to get to the weight room.

I do measure my scale weight, maybe every 4
weeks. Even once a week is fine but don't let the scale
number  be your choice assessment of training progress.

It can be discouraging.
You don't want to get discouraged do you?
You see, you're scale weight may not change much
and you can actually gain scale weight and still lose inches.
Get your scale and donate to GoodWill, throw it away or give to your enemy.

You want to be able to track ways to see changes
on your body. Use body fat percent vs your lean body mass.

You can look at changes with measurements, clothes fitting or even
just the mirror. You can even measure changes in the weight you lift (strength gains).

Be better,

Adriel

Daily Motivational Bite: Awareness follows action

Hi friend-

Whatever you goal are, bring awareness to it and
start with the simplest action step to move you forward.

I've had mentors who were masters of their work I looked up to.
Although most I wasn't with them physically, I modeled
what I could from what I read in their books or
what I had listened to their audio.

Thoughts manage life.
Your thoughts manage life.
Remember that... what are you thinking of right now?

Decide to be a mentee to an inspiring and great
mentor - even if its through books or audio.

Decide on the disciplines that you want to
master. Take full ownership of your awareness.
Now, take the smallest, simplest steps that moves you forward.

Keep moving forward,

Adriel

Most things worthwhile…

Most things worthwhile isn't easy...

It takes strategy, planning and lots of hard
work.

So don't fall for those "quick-fixes" and crazy
fad supplements (these are never gonna stop so make
sure you do your due diligence)

What can I do to help you?

-Help you stay focused on your eating
-Help you stay focused with your training
-Help inspire and motivate through education

You have the power to change.

Feel free to ask me your questions or you can
call and leave a message at 951-73-Ask-Me (dedicated voicemail number)

Create a great day,

Adriel