No Need Fitness: Imlay City

04/28/2016

Trap Bar Jump Exercise Instructions

1. For this exercise load a trap bar with bumper plates using an appropriate weight. Stand in the center of the trap bar with your feet about shoulder-width apart. Bend down and grasp both handles, making sure to keep your hips back, chest lifted and back straight This will be your starting position.
2. Start the pull by driving your feet into the floor. Extend at the ankles, knees and hips to allow you to jump of the ground.
3. When you land, keep your knees soft and return the weight to the starting position. Feet should stay about hip-width apart on takeoff and landing.
4. Repeat for the recommended number of repetitions.

04/27/2016

I STRUGGLE WITH PREPARING MEALS AND HEALTHY RECIPES, NOW WHAT?

We get it: Finding, cooking, and eating fitness-friendly foods can be time-consuming and expensive. Healthy food also has the reputation of being tasteless and boring. With all these healthy-eating hardships, it's no wonder so many people struggle to meet their health and fitness goals! We want you to know, however, that fueling your body with good food is possible. And, once you get the hang of it, can be downright easy!

We have all the tools that can help you figure out the best ways to eat the right food in the right amounts for your goals—whether you want to lose a few pounds, or gain 20. Yes, it'll take a little work on your part, but eating well will soon become second nature. If you do happen to revert back to your old ways—it happens to the best of us—you'll quickly realize you have more energy and perform better since fine-tuning your nutrition. It will be an eye-opening confirmation in which you ask yourself, "Why haven't I always eaten like this?"

Although it's not going to happen overnight, there are steps you can take to immediately make progress:

Commit to making better food choices.
Prioritize time to prepare food.
Bring healthy food choices with you to school and work.
Shop smart.
Buy food you know you like.
Try new recipes.

04/27/2016

Gym Workout

Check out a demo video of the cable cross over machine

Demo Illustration Here: https://www.youtube.com/watch?v=qRS3cn89gBE

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04/27/2016

Cable Cross Over
This is One of the Top 5 Rated Chest Exercises

1. To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
2. Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
4. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
5. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Variations: You can vary the point in front of you where your arms meet.

04/27/2016

Barbell Leg Raises Instructions

Whether they look like it or not, your calves are probably already reasonably strong from the daily use and abuse of walking, taking the stairs etc. By using a barbell across the shoulders you can add weight to your calf work to maximize the potential results in minimal time. While exercising, its best to have safety in mind.
Instructions for using the Barbell Leg Raises:

1. You will need access to a smith machine at the gym and
something sturdy (a calf block to stand

2. Set the barbell around shoulder height and position it across your back. If you were going to do barbell squats, place the balls of your feet on the calf block and raise your body and the weighted barbell up to full extension.

3. Slowly lower yourself back to the starting point (with heels below parallel to get maximum stretch) and repeat.
Repeat 3 sets of 12-15 reps and your calves should be on fire and well on their way to growth. Once you can easily hit 20 reps with the weight you are using, pile another plate on the barbell!

04/25/2016

Finally, health-conscious cooks worldwide have a worthwhile substitute for eggs, and chances are, it’s sitting in your kitchen cabinet right now. It’s called aquafaba. See full article: http://www.trimdownclub.com/get-to-know-the-amazing-aquafaba/

02/08/2016

Seated V-Bar Cable Row:

Step 1: Attach a V-bar to a rowing machine and sit on the bench with your feet on the foot rest and your knees slightly bent.
Step 2: Grasp the V-bar so that your palms are facing forward.
Step 3: Extend your arms as you lean backward, achieving a 90 degree angle between your waist and your legs. Slightly arch your back so that your chest protrudes. This is your starting position.
Step 4: Without moving your torso, exhale as you pull the V-bar towards your body until it nearly touches your chest.
Step 5: Contract your back muscles for a count and then inhale as you slowly return the V-bar back to starting position.
Step 6: Repeat for a complete set.

02/01/2016

Dumbbell Goblet Squat Steps

Step 1: Stand up straight and hold a light kettlebell by the handles close to your chest. This is the starting position.
Step 2: Squat down until your hamstrings are on your calves.
Step 3: Once you get to the bottom of the squat, pause and use your elbows to push your knees out. Return to the starting position and repeat for 10-20 repetitions.

01/29/2016

Standing Barbell Calf Raise

Step 1: Grab a barbell and place across upper back and hold with an overhand grip. Stand tall with back straight.
Step 2: Next, place the balls of your feet on two large weight plates or place both feet on an elevated step up platform. This is the starting position.
Step 3: Begin exercise by simply allowing your heel to rest on the ground or as close to the ground as possible. Then raise up on your toes as high as possible, pause, then lower back down as far as possible. This completes one rep.

01/25/2016

Lying Leg Curl

Step 1: Lie down on a leg curl machine with the pad on the back of your legs. It should be positioned a few inches under your calves.
Step 2: Stretch your legs out fully and grasp the side handles of the machine, keeping your torso flat on the bench as you do so. This is the starting position.
Step 3: Curl your lower legs up as far as you can while keeping your upper legs on the pad. Once your legs are fully contracted, hold the position for a second.
Step 4: Bring your legs back to the starting position, inhaling as you do so. Repeat for the number of reps in your set.