Journey Fitness

Hey Everyone we’re going for a double whammy on this Training tip Tuesday. It’s a bit of a throw back as well as a Training tip. This video is a bit of a throw back to a little over a month ago, but it does have some awesome tips for shoveling snow. Tip NO. 1) keep you knees soft: Not necessarily locked but you definitely want to be upright. Tip NO.2) keep you back straight: Do not round your back and/or arch it. with the wet heavy snow it can be a challenge to lift that snow so be sure to keep your back safe. Tip NO.3) don’t twist. Pivot; When it comes to getting rid of snow you don’t want to just shuffle the snow around instead you want to scoop and dump. So once you have the snow in you shovel simply pivot and drop that snow where you want it. With the all the snow that’s coming our way for the next couple of days i couldn’t think of a more appropriate post hope this breakdown is helpful and have a great Tuesday and can’t wait to see you for your next workout!

Hey everyone it’s nutrition tip Wednesday! This week we’re going to focus on the top 5 reasons behind why you should keep a food journal.

People who keep a food journal lose 2X more weight!

Studies have shown that in tracking you food you are a little more conscious of how much you eat

Creates a link between you, your food and your coach

This allows your coach to step in and give advice when necessary

This allows for your coach to properly analyze what you’ve eaten and figure out how it effects your body

knowing that something is bad for you is different than knowing why. sometimes that is a good thing

Helps you to figure your next goal

Sometimes your next goal is as simple as staying away from fruits this week. keep a look at your food journal allows you to make those adjustments

you promised!

Some of you may remeber that when you joined you said you could on your “I Want/why” sheets.

Hey Everyone it’s Training Tip Tuesday. This week we’re going to be focusing on the difference between a pull up and a chin up. Check out this post below and

Both Chin-ups and Pull ups are done at the bar save for some subtle differences

Pull-ups

palms facing away from yourself.

Works your

Upper 

Middle back

Chin-ups

Palms facing away from you.

Works your upper middle back

Works your

Upper back

Middle

Biceps

Training Tip Tuesday: If you’re not assessing then you’re just guessing!

Training Tip Tuesday.

Find out why training on the floor with this piece of equipment may prevent injuries. 

Hey everyone it’s nutrition tip Wednesday! This week we’re going to focus on the top 5 reasons behind why you should keep a food journal.

People who keep a food journal lose 2X more weight!

Studies have shown that in tracking you food you are a little more conscious of how much you eat

Creates a link between you, your food and your coach

This allows your coach to step in and give advice when necessary

This allows for your coach to properly analyze what you’ve eaten and figure out how it effects your body

knowing that something is bad for you is different than knowing why. sometimes that is a good thing

Helps you to figure your next goal

Sometimes your next goal is as simple as staying away from fruits this week. keep a look at your food journal allows you to make those adjustments

you promised!

Some of you may remeber that when you joined you said you could on your “I Want/why” sheets.

Hanging at the bar builds muscle, the pull up bar that is. Pulling your own body weight up on a pull up bar is a true test of strength. It feels empowering to pull yourself up. Chin ups possess a superior ability to develop high levels of functional strength. When you perform chin ups you move your body around a fixed object (the pull up bar) and this movement pattern mimics what we encounter in real life. Vertical pulling motions are one of the most basic movements we perform with our arms.

So which is better? Chin ups or Pull Ups? Both! Chin ups and pull ups both work the entire upper body as one unit. Chin ups emphasize the biceps more. Depending on where you place your hands, and what grip you use on the bar determines the degree of bicep activation. Chin ups are a catalyst to bicep growth.

Better biceps are an added bonus of performing chin ups. The strength gains from chin ups are second to none. Chin ups work more muscles than machines. Handling your own body weight engages more muscles, especially core stabilizers, and ultimately leads to greater degrees of functional strength, fat loss, and mobility.    

The best part about chin ups is that everybody can do them. Yes, everybody! Chin ups are the “King” of upper body exercises. If you skip the pull up bar try this progression.

Hey everyone it’s Training tip Tuesday once again and this week we’re going to be focusing on Sumo Squats. not just what they are but the difference between them and your standard squats. Check it out!

So with your standard squat as you can see your toes are pointed in the same direction and your feet remain about shoulder width apart. This will focus primarily on your glutes, hamstrings, and quads, (Buns and thighs)

Whereas with the Sumo Squat your feet are wider than shoulder width apart and your feet pointed away from the body at about a 30 degree angle. In making this small adjustment this not only hits you buns and thigh butt also taps in into the inner and outer thigh as well.

So in conclusion The two main differences are in the stance. 

Standard Squats

Feet about shoulder width apart

Feet pointed forward

Chest up

core tight

Drop your hips

Weight goes into you heels

Targets primarily your Glutes and thighs

Sumo Squats 

Feet Wider than shoulder width apart

Toes pointed away from the body at about 30 degree angle

Chest up 

Core tight

Drop hips

Weight goes into heels

Targets not only glutes and thighs but also

Hips, inner and outer thighs