Body weight squat

Reality:

•  Main Muscle Group: Quadriceps

•  Secondary Muscle(s): Glutes, Hamstrings

•  Exercise Type: Strength

•  Equipment Required: Bodyweight

•  Mechanics: Compound

•  Force Type: Push

•  Experience Level:  Beginner

Now what:

1.     The bodyweight squat is an exceptional exercise to use as a warm up to follow the Dumb bell or Barbell squat, or front squat, and also as a finishing pump exercises with maximal reps, (if you still have the energy). Stand erect with your feet around shoulder width apart, toes pointing out at around 30 degrees. No need for a protractor, 10 to 30% is fine.

2.    Interlock your fingers, or put one hand on top of the other, now straighten your arms out in front of you (for balance not jokes). Your arms can also be crossed on your chest for the Macarena squat.  Placed behind your head for a prisoner squat.  Placed on your knees for the cheaters squat.  Placed on your glutes for the "well that’s awkward" squat.

3.    Keeping your eyes facing up, back straight and feet concreted firmly on the floor, slowly squat down keeping your knees in line with your toes, (do not let the toes go past your toes), and sticking your buttocks out. Think Sir-Mix-A-Lot, ‘I like big butts’.

4.    When your thighs are horizontal with the floor contract the quads, hamstrings and glutes by pushing back up through your heels.  Some people do find this difficult; so a little platform under the heels may assist you to keep proper posture and form.

5.    Do not lock your knees out at the top of the movement to avoid injury, and repeat for reps for wishful accomplishment.

Performance pointers:

1.     Basic principles apply to all squats. Keep your back straight, (mother always told me not to slouch), eyes facing forwards, chest out, (surprisingly no sarcasm here…), and don't let your knees come forward as you squat down.

2.    Squat down as if you were about to sit down on a chair behind you.  Most importantly, do not relax at this point, as there is no chair behind you and you could end up on your butt in the middle of the weights floor.  (Not so cool.)

Just saying:

I feel cold watching this video in winter….

Leg extension: Do I, don't I?

Reality:

•  Main Muscle Group: Quads

•  Secondary Muscle(s): None

•  Exercise Type: Strength

•  Equipment Required: Machine

•  Mechanics: Isolation

•  Force Type: Push

•  Experience Level: Beginner

 

 Now what:

1.     The leg extension is a great movement for isolating the quads. Sit on the leg extension machine and adjust it so that the leg pad sits on your ankles.

2.        Then adjust the back rest so that your knees are just off the end of the seat. If you are miniature then a support behind your back may be necessary.

3.        Select the weight you want to use on the stack.  Contemplate… Now select the stack you SHOULD use on the stack.

4.        Take the weight off the rack by stretching your legs marginally. This is the initial position for the exercise.

5.        Grasping onto the handles for stability and dear life, and bending at the knees only, extend your legs out as far as possible.

6.        Hold for a count of 1 to 2 while squeezing your quads, and then slowly lower legs back to the starting position. The weight shouldn’t touch the stack, unless you are finishing your set, or you are fatigued.

7.        Repeat for desired reps.

Performance Pointers:

1.      Use a slow and controlled movement - do not "kick" the weights up.  It is not a happy sack, it is a controlled isolated movement.

2.        Pause at the top of the movement and squeeze your quads to add intensity to the leg extension.  I like to hold 3 to 5 seconds on the final 3, just for a little extra leg burn!

3.        Regarding your fitness program, this exercise can be used as a pre-exhaust exercise for lunges, squats or other big compound movements. It can also be used for the second exercise in compound/isolation supersets.

4.        Try not to drop your toes down and back beyond your knees. Your knees shouldn’t track out over your toes as it may causes undue stress on the knee joints.

5.        By turning your toes either out or in during your set, you are able to concentrate more specifically on inner and outer muscles of the quadriceps.

I’m just saying:

Many people have a strong opinion in regards to the leg extension, mostly negative:

·      “The leg extension doesn’t work the quad muscle in a productive manner”

·      “Leg extension machine is dangerous to your knee joint”

·      “Does my butt look big in this leg extension machine?”

Okay, so maybe the last concern is not too common, but you would be surprised by some of the conversations we hear at the gym!

I’m not saying you should use it or avoid it. (Truth is told; this could be said for every exercise in the gym.)  There is a reason why trainers write you a program; everyone has a different body; every body is not suited to every exercise.

People claim the leg extension machine is completely useless for building muscle. Lies I say!  (My opinion.) There is a good deal of times where it can serve a constructive purpose. But… even if it’s going to be a useful part of your lower body training, it’s going to be a very small secondary part of it. You still need to remember that we’re only talking about a quad isolation exercise here.  If you ever train with me then you know I am a lover of compound exercises!  Why work one muscle when you can work 2, 3 or 4 muscles at once?  (But then again I have always preferred a buffet as apposed to a set menu.  Why have one meal, when you can have 3, 4 or 5…)

Treasures like squats, deadlifts, lunge variations, leg presses and more should get the majority of room on your plate, (I mean majority of your time, effort and focus).

Achtung!!!:

If you currently have an existing knee problem, the leg extension exercise may not be the best option for you unless otherwise recommended by a medical professional.

If it hurts your knee… think about it brainiac… DO NOT USE IT!

True Grit; "I've got this"

Okay, I take it all back. I do not regret registering for True Grit.

What I got out of the day

• Self-satisfaction for 'trying' all obstacles
• Shame for making the team wait for me at some obstacles
• Empty promises, (I told a client that i would treat him nicer in PT sessions as he passed me up a steep hill; I was obviously telling a lie!)
• Reminder of my love of water.  I enjoyed the dams, swimming fully clothed, ice baths under barb wire, and slippery dip into muddy dam, (exactly as it sounds).  I loved the water so much in fact that I 'volunteered' not to achieve the monkey bar challenge, dropping on the second rail, purely so I could be the first one in our team fully wet.  Yup, first. Also first to fall on first obstacle.  My firsts turned into lasts very quickly after this point!

I have learnt a few things.  I often joke about my co-ordination, or lack there of, and guess what, today I found out I actually was telling the truth.  I have no co-ordination! Let's just say, if we had a 'go-pro' or a 'filmer' handy, then we would have footage with capability to win ten episodes of funniest home videos.

The following obstacle after my monkey bar fail, saw me slip off the mud, and face plant in the water.  Actually, truth be told, this was not even counted as one of the obstacles, it was 3 mounds of mud, with puddles in-between, and apparently the warm up for the ice bath and barb wire that was to follow.  Now I'm officially first to face plant as well, wow I am really setting all the bench marks for my team early in this race.  $$$$$$ hello Funniest home videos!

Why am I smiling? I can not see a thing, next year I will have a snorkel and goggles.  My glasses keep fogging and I no longer have anything dry or mud free to wipe them with.

I am actually enjoying these horrible things that I am doing to my body.  I start to 'high five' anyone that does not leave me hanging, and say 'well done, good effort' to random people.  Including a volunteer, standing under her dry umbrella, that encouragement was probably not necessary.

One of the competitors in the team had mentioned to me that her friend had participated the day prior.  Her hate was the hills.  So hubby and I spent the first hour and a half saying, "this must be the elusive hill", these words were spoken, or puffed, at least 20 times. The whole course was hills!

So I was trailing.  Surprise, surprise.  "Got your back team!"  Literally because it is all I can see.  I have my boss in front of me and we are running down a steep muddy hill.  He somehow manages to slip, somersault, side slide, does a steam roll for 3 rotations, followed with a double twist half pipe, regains grip, then casually continues his jog down the hill.  It was a total accident, but he looking very 'James Bond'.  At that point of his awesome recovery, I decided, "Come on Cath, you got this, next obstacles, no fear".

Next obstacle was ropes tied randomly at different angles.  Not a hard obstacle but I guess time consuming.  Boss basically dropped to the floor and rolled from one end to the other, being totally negligent of all rocks, boulders and sticks. Wow that was fast, and obviously the easiest way to complete this obstacle.  So what do I do?  I decide that the ropes look like laser beams protecting the precious diamond at the end of the obstacle.  Slowly I try to navigate the ropes without touching them, why? They are not lasers, nor are they electrified.  In my head I hear "Here she comes, Body 2 Soul super spy, super spy, super spy", yup, there was an echo on super spy, (not sure why).   Takes a while but reality does eventually kick in, and I realise that my chosen time to day dream, should not be 3/4 way thru the True Grit challenge!

As I near the end of my super spy challenge, I hear "$#@%" and "*%^&" being yelled by the people in front of me.  What on earth is the problem?  I round the corner.  Oh.  Oh my.  I think I just found the 'elusive hill'. At this point I definitely feel as though I am letting the team down, but I also feel a sense of determination that I know I will get to the top of that hill.  And do you know how I knew that?  Because I looked and there was no way around it!  If I ever wanted to see my family and friends again, then I hd to conquer this hill, mountain if you will.  This hill was at least 60% steep, and 7km long, (slightly embellished on the distance, but that is what it felt like).  I am typing this now, so obviously I did it, Woo Hoo!

I jumped a tiny fire; climbed over a wall, using my husbands knee, hands, shoulder and head as a ladder rung, (sorry hun); face planted and slid down a slanted wall, but managed second try, (I get by with a little help from my friends); and attempt a rope climb.  Unsuccessful, but I tried.  As you cross the line, they throw an apple at you and give you the option of a beer, wine, or sangria. Pretty thirsty at this point so that went down really quickly.

Wow. That was one of the most exhilirating experiences ever.  It took longer than anticipated, but there was a bit of waiting, and now we have a time to try to beat next year. So proud of myself, so proud of my team mates, so proud of everyone that entered and crossed that finish line.  Being proud is a nice feeling.

Top 5 regrets.... 5th is most important... and perhaps altered...

Taken from 

http://www.forbes.com/sites/ericjackson/2012/10/18/the-25-biggest-regrets-in-life-what-are-yours/

25 Biggest regrets

1. Working so much at the expense of family and friendships.  How do you balance meeting that short-term deadline at work and sitting down for dinner with your family?  It’s tough.  There are always worries. “What will my boss and co-workers think? It’s not a big deal if I stay late this one time.  I’ll make it up with the family this weekend.”  But the “making up” never seems to happen.  Days turn to months and then years and then decades.

 2. Standing up to bullies in school and in life.  Believe it or not, a lot of our biggest regrets in life have to do with things that happened to us in grade 4 or some other early age. We never seem to forget – or forgive ourselves – for not speaking up against the bullies.  We were too scared. We wish we had been more confident.  And by the way most of us have also met up with a bully in our work life.  Maybe he was our boss.  We remember that one time we wish we’d told him off – even if it cost us our job.  We usually take some small solace in hearing that that bully later on made some unfortunate career stumble.

3. Stayed in touch with some good friends from my childhood and youth. There’s usually one childhood or high school friend who we were best buddies with.  Then, one of us moved away.  We might have stayed in touch at first but then got busy.  Sometimes, we thought to pick up the phone, but maybe we don’t have their number or email any more.  We always wonder what it would be like to sit down with them again for a coffee.

4. Turned off my phone more/Left my phone at home.  Many of us can’t get off our phone/email addiction.  We sleep with it next to us. We carry it with us constantly. It’s right next to us in the shower, just in case we see a new email icon light up through the steamed up shower glass.  We know constantly checking email and Twitter in the evenings and on weekends takes us away from quality time with family and friends. Yet, we don’t stop.

5. Joining True Grit... Thinking I am all that.... Many of us know that we like a challenge. Personally I think I am better than I am, (I do not believe in self-doubt, that's a good thing yeh?), I want to complete something.  By the way; I have already decided I can not do this... I have fear of jumping high, oh and also of being electrocuted, (not a stupid fear I am sure, but 31 obstacles may include some bizarre tasks).  But, I deep down know that my thoughts are positive, for myself and others, and my goal is for us to all cross the line...together...let's have nothing but encouragement on all of our efforts.

WHAT THE BEEP, BEEP, BEEP WAS I THINKING!

Watch so I can explain my bruises tomorrow....

True Grit Perth 2014 - Hype Video

Stop complaining, start living

Complaining, grumbling, protesting, whining or stating truth, call it what you will. There are some client no-no's that are more than just personality quirks—they're detrimental to both a trainer's and client's success in the gym.  Our role is often confused in the public eye as to what we actually do.

  

No one likes a complainer and, if you're a personal trainer, you really dislike complainers. (Ironic I know, a personal trainer complaining about complaining.) You see, to us, complaining has no logic. If you're paying someone to work you out and push you, then you have to expect to be worked out to your capabilities. Why complain and delay your momentum? Complaining takes up cherished time that a trainer can use for explaining proper form for an exercise or giving general dietary advice. Don’t miss out on that information, or opportunity.

‘I am tired”, “I hate doing that exercise”, “It would be easier if the weight was lighter”, sound familiar? Truth be told, all personal trainers are evil… yup… truth is out! If you complain about something, you are purely giving us ammunition for following sessions. (Insert evil laugh here.) “Bwa ha ha ha!”

In all seriousness, if you are 82 years old, I will not be saying drop and give me 20.... (unless I know you can), after all, we may know your capabilities better than you do!

Let's start!

Body 2 Soul Fitness is an independent business providing personal training and fitness coaching services in the Maylands, Bayswater, Mt Lawley, Inglewood, North Perth and surrounding areas. Who am I kidding, clients come from far, far away!

Our service provides highly personalised, specific and comprehensive personal training, which aims to improve the health and fitness of our clients. We specialise in rehabilitation, body transformation, body sculpting, encouraging fit, getting fit and keeping fit; gym memberships and personal training packages can be accommodated for personal needs.  Come and see us for an obligation free chat.

We are small but impressive... (bet you haven't heard that before). Come and see us for proof; join the fun that is good for you!