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Triceps - these barre inspired moves are designed to target and tone the triceps muscles. Move through these exercises at your own pace. The video is sped up a little bit ( so you know you don't have to move that quickly). A more detailed explanation of these exercises
below:
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One of the most successful strategies I have been using with my students and clients who are already regular exercisers, but not seeing results they want is by encouraging them to embrace more mindful approach to their exercises and fitness routines. By mindful, I don’t just mean trying to be more present, more in the moment, more breathing, but this is more about incorporating the same type of balanced approach to exercise that most people do with their eating habits. For example, most people don’t eat the same foods every Monday, every Tuesday, every Saturday etc. etc.. year after year. Yet, when I hear from many of my students, I often hear a similar story like this “I spin on Mondays and Wednesdays, boot camp Tuesdays, Barre on Fridays, and Yoga on Saturdays. This has been my cross-training schedule for 5-10 years”. The type of exercises doesn’t really matter, it is the more the emphasis on a routine that people are following month after month without getting the results they are looking for. I hear this all of the time that people find a fitness routine that fits their schedule or, or a list of favorite instructors they follow, and they will stay with this exact plan for a long time, even if they are not seeing the results that they want, and even if it is not necessarily making them feel good.
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Keeping myself committed to my workout routine through the freezing Boston winters is not easy . So, I try to stock up on a few favorite things to keep me warm, motivated and moving. A new challenge for me this winter... though a very cute one.. is my new goldendoodle puppy, Bella. She is 4 months old, a bundle of energy, and she sure loves her daily walks, which means I am outside a lot. Here are a few things I am loving for winter wellness and warmth:
In my gym bag: SkynGym lip treatment, Barre Socks, 50 oz water bottle ( this helps me make sure I am reaching my goal to drink half my body weight in oz of water a day), lightly scented perfume oil, ear buds/headphones, and raw unsalted almonds.
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I get asked this question all of the time... My answer is, “barre, obviously..." No, but in all seriousness, I do feel that the type of barre classes I teach do come pretty close to hitting the three key components of fitness that I believe are necessary to being fit and healthy. The goal is also to keep people healthy in order to complete every day activities: Cardiovascular health, resistance training and flexibility. How you combine these three components may vary depending on your health and fitness goals, the time you have, and the intensity at which you workout. So after being asked this question “what is the best workout,” I decided to do more research to support my answer that barre comes pretty close. We all are always looking to find the "perfect workout” that helps us reach our goals as fast as possible. It is important in this quest that we think about how we can be exercising as “smartly” and effectively as possible, as well as staying in that balance between over-exercising and what is good for our bodies. For example, for runners, a recent finding published in an article in the Journal of Physiology showed that just three 30 minute sessions of SIT (spring interval training) were as effective as five hours worth of steady-state exercise. That is a huge time saver! However, the study also shows that doing too much SIT and too intensely, becoming over demanding on your body, can actually slow your progress. So finding the balance is key, and determining that balance can take some time - which requires the ability to pay attention to your body. My gauge for myself, is post workout. I want to feel challenged, but still energized and not depleted, and eventually want to see results (sooner rather than later). If you have a workout that you love, but seems to wipe you out, look for ways to cut down the intensity and duration, or reduce the number of times per week you do it.
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Happy December!!!! A sure way to feel party ready this holiday season is to get those arms ready for any sleeve style, even a fitted long sleeve looks better with shapely triceps. The "tricep-dip" or "reverse push-up" is easy to do at home and requires no equipment. This is a foundation exercise in Barre and can be really effective if done consistently and with the correct form.
To set up:
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I posted a quick picture about the book Melt Method, by Sue Hitzmann a few months ago but now feel that it is in need of a real blog post to do it justice. Melt stands for Myofascial Energetic Length Technique. I never thought I would actually stay focused for 293 pages of a book just dedicated to a foam roller, but I sure did! And happily. I actually found this book fascinating and also truly helpful in reducing pain (and in some areas) actually resolved pain. For example, if you are someone with shin splints.. WOW, give it a try on your shins.
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Breakfast shakes are a staple for me. I incorporated them into my diet about 2-3 years ago when I got serious about losing the weight that I had gained during my pregnancy, and I also just wanted to feel healthier.
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Stretching has been proven to enhance athletic performance, reduce the risk of injury during physical activities, improve flexibility, reduce stress, and increase circulation (among other benefits.) I also personally find that stretching helps calm the mind.
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