5 Beginner Strength Training Tips for the ladies: Part I (+Beginner Workout!) 2/2/16

So, alot of the¬†blogging I have been doing lately is relating to different core exercises to do at home, 20 minute quickie workouts, or how to shape that booty (don’t worry that’s one of my favorites and will be written about frequently ūüėČ ). However, some of you may be itching to get to the gym for the first time and/ or haven’t been in a while and the thought of it just makes you so uncomfortable.

“What if I’m not performing the exercise correctly?”

“Um, how the heck do you work this machine?”

“I’m not FIT enough to be at the gym yet”- Yup, I’ve heard that one plenty..

Well ladies, I want to share with you 5 tips that helped me when I was¬†getting¬†back into the gym, or will help you if you’re stepping into that fitness playground for the 1st time! Remember we were all new once and it was scary, and uncomfortable, and hell no was I going step foot into the “super jacked, steroid-taking dude section”…

I want you to feel confident, to feel at ease, and not be intimidated by all those strong looking gym-goers. I want you to feel empowered and to help your family members and/or friends feel it too! At the end I’ve include a beginner workout for you to try as well!

5 Beginner Strength Training Tips:

  1. Start NOW. Not tomorrow, not next week, or next month. I want you make this change and feel better about doing so. Some of us may be embarrassed to step into a gym because we don’t know what to do! I get it. If you’re not sure how to use a machine, just ask! The personal trainers and front desk employees are really not as intimidating as we seem. At some gyms, the employees are walking around hoping to help anyone that they can!¬†Many times the employees don’t want to bother the members because some take offense if they are corrected on their form, or just want to be left alone. But in all honesty if you are unsure of how to do a certain exercise, then ask the Personal Trainer (when he or she is not training another client) and if they are like me they are super happy to help out when they can!¬†start now quote
  2. Learn proper form.¬†This is SO crucial. Yes, I love my clients to get a good sweat in and really feel like they are getting a great work out in, but first and foremost they need to be performing the exercise correctly. I am a stickler for it and because most importantly I don’t want them injuring themselves! I want my clients and or friends/family to be able to confidently perform the exercise on their OWN. As a Trainer I assess my clients initially to see how they perform the basic movements, ie- squat, lunge, pull, push and hinge. If they are stuck on a certain move then we will start from scratch. I would rather they be safe and smart when executing a move rather than receiving an injury and setting them back a couple of months. So go and hire a fitness professional who will assess you initially and make sure you are performing the exercise correctly and in a safe manner.¬†cropped-goblet-squat1.jpg
  3. Follow a beginner strength training program and do so consistently for at least a month. Okay, with all of the fitness articles out there in the magazines and internet..we can get so indundated with information, and especially workouts that may be a bit too advanced for what we actually need. 300 Workout? Sure, that sounds great but is it right for YOU? Maybe, maybe not. While following a more advanced program sounds like it will get you results faster, it may not be the best idea and could do more harm than good. Here are a couple of books that I would suggest you check out: “The New Rules of Lifting for Women”-Cassandra Forsythe,¬†Alwyn Cosgrove and Lou Schuler, or “The New Rules of Lifting”-Alwyn Cosgrove and Lou Schuler. Also “STRONG” by Lou Schuler and Alwyn Cosgrove. Clearly these guys and gal! are the bomb.¬†new rules of lifting women bookstrong book
  4. Set goals that MOTIVATE you.¬†When I first meet with a client for the first time I ask them why they signed up for training and what their goals are. Many of their responses are ” I want to be healthy”, “I just want to get in great shape” or “I want to lose 10 pounds”. Those are all great of course, but sometimes it’s nice to dig a little deeper- why lose the 10 pounds, what means getting in great shape…. Maybe you¬†are itching to learn how to squat with a barbell or want to achieve your¬†first chinup. Sometimes you don’t have that as your goal because you just don’t know yet. That’s OKAY. Maybe once you start working with your trainer or on your own you will start to learn what really gets you going. Then you will be like “a, HA, yes I would love to deadlift { insert # of lbs} here. Try to figure out what really motivates you.. having more energy for your 3 year old energizer bunny baby, building overall strength in order to help transport your grandmother around, building strong legs to get back to work as a construction worker, or ¬†looking great naked for yourself or your significant other. Ain’t nothing wrong with that! I use to say “I want to lose ten pounds”, but¬†now I set more performance goals and that to me is super motivating.¬†Many times while reaching towards a performance goal, the¬†other stuff comes into play (eating better, losing body fat, sleeping more),¬†and that to me is a win-win.¬†1098 make things happen
  5. Carry a notebook and pen with you.¬†It’s great to now be at the gym and you have a program with you, but shoot I just forgot how to do that last exercise… One thing I find extremely helpful is to write down HOW you remembered to do a particular exercise. I kid you not..I was having my client do “barbell glute bridges” and afterwards I was like would you remember that?¬†She goes,¬†“I’m going to call them women crushers“,¬†haha. If you can remember a certain exercise with a particular nickname or drawing then write it down. As a trainer, we don’t want exercising or following a program to be super confusing. I want you to learn in the easiest way possible and if it calls for “woman crushers” and “standing band rotating thingies for your abs” then by all means do it up girlfriends.¬†notebook and pen

Okay, those are my 5 Beginner Strength Training Tips, Part 1! ¬†Stay tuned for Part II in the near future…

Happy lifting! Empower yourself by empowering others.

{Beginner Workout!}

*Please make sure to include a dynamic warmup beforehand!*

Complete 3-4 rounds of the following exercises:

1. Bodyweight squats: 10-15 reps

**Make sure to keep chest up, neutral spine and knees tracking over 2nd toe, Inhale on way down, exhale back up.

2. Inverted Rows with TRX Straps or Barbell. 10-12 reps

**Make sure to exhale when pulling chest to handles, inhale to starting position, don’t allow arms to “chicken wing out”, keep them close to your side

3. Static Lunge: 8-10 reps each leg

**Make sure to keep a 90 degree angle with front and hind leg when executing the move. make sure both knees bend. Inhale going down, exhale back up to the top.

4. Incline pushups: 5-6 reps

*Keep the repetitions for this one on the lower end so that you are doing a pushup with proper form and engaging the whole body. Your body moves as one unit. Inhale going down, exhale back up to plank position. ¬†You want your arms to bend back about 45 degrees, try not to “chicken wing” your arms out.

5. Russian twists with medicine ball or dumbbell: 30 seconds

**Start in seated position, lean back about 45 degrees. You will tap the object from side to side working on engaging the abdominals.  I typically keep my focus outfront about 45 degrees ahead. Feet on ground-beginner, feet elevated- more advanced.

6. Jump rope-30 seconds-1min.

*Have fun and think about your inner childhood self ūüėČ

Love,

JBrauz

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