*Dynamic Warmup!* {What to do before your workout!} 6/29/16

Hi all,

So I just want to talk about the importance of a dynamic warmup for just a sec. I think it is important to prep your body before you start your workout and especially to prevent any injuries from occurring. While some movement is better than none, I do think it is wise to include some of the exercises listed below into your pre-workout routine.

Here are some benefits to a dynamic warmup:

  1. Reduce the risk of injury
  2. Prepares the body for peak performance
  3. Increases the blow flow to your muscles
  4. Increases your muscles core temperature

 

Your Pre-workout routine should take about 5-10 minutes and include some of the following.

  1. Foam rolling: Some good areas to roll out include: 1)calves, 2)hamstrings, 3)glutes (piriformis), 4)adductors, 5)IT band, 6)quads, 7) shoulders & back (I would take about 30 sec to 1 min on each muscle group depending on the area that may need a little more lovin’!)

roll out calvesroll out hamstringsroll out glutes (piriformis)roll out inner thighroll out IT bandroll out quads roll out back (The pictures are in order for the different muscle groups listed above!)

Dynamic Stretches: Complete 6-10 reps (each side if applicable) of the following exercises, one cycle through should suffice, if you don’t feel totally prepared, you can cycle through again.

  1. Reach throughsreach throughs 1 reach throughs 2
  2. Cat-Cow and/or Bird Dogs (opp. arm and leg reach)

cat-cow-posebird dogs

3. Hip Circles hip circles

4. Clamshells clamshells

5. Glute Bridges  glute bridges

5. Squat to Stands squat to stand 1 squat to stand 2

6. Yoga Plexyoga plex 3 yoga plex 1 yoga plex 2

7. Internal Rotation/Scapular Retraction for Shoulders internal rotation shoulders 2 internal rotation shouldersscap retraction work( <– think about pinching shoulder blades together like there is an imaginary pen in between them!)

8. PVC Pipe (good for shoulder mobility/flexibility, please be smart and don’t overdo, also ask for help if not sure how to do this one!)

pvc pipe 1 pvc pipe 2 pvc pipe 3

 

Yoga Plex/ Squat to Stand Video

 

Those are great exercises to do before you strength train. Also if doing “leg day” I would incorporate some leg swings (front and back, side to side) along with either some jump squats or box jumps. If doing an “upper body day” I would include either regular pushups, clap pushups for some power, or some scapular pushups. Remember to be smart and do the pre-workout exercises that YOU can do.

 

 

Okay Happy Training!

XO,

JBrauz

Prioritize this #1 thing for fat loss this summer… 6/10/16

Ahh summer has come upon us quite quickly and now the inevitable..”omg am I going to look good in a swim suit” or “errr what are those dimples on my butt and legs, is that cellulite?!”

Not that I am saying we can’t try and better ourselves, or try and work toward our own personal health and wellness goals, but by constantly having this “negative self-talk” and degrading ourselves and our bodies…well, we might be doing more harm than good.

Instead of obsessing and stressing over a certain part of our body this summer, let’s try focusing MORE on quality sleep. That is our number one priority. Now sure, I will give you a couple more things to focus on as well to lose some body fat, however, sleep is overlooked many times.

You might be thinking..” oh great Jess is saying I can’t go to “X,Y,Z’s” party now because I have to be #grandmastatus or #grandpastatus and go to bed at 7pm everynight”..UM, no not exactly.

I am saying prioritize your sleep by getting at least 7-10 hours for 4-5 x’s/week for the following reasons..

 

  1. Lose body fat while you sleep! You are essentially fasting for 8-10 hours. If you stop eating at say 8pm…and hit the sack by 9…and wake up by 6, then that right there is 10 hours that you have fasted. *GOLDEN*
  2. Lack of Sleep= increased daytime cortisol levels. Cortisol is up=stress=increase in body fat.
  3. Carb CRAVINGS the next day. Ever notice when you go out to a party and have wayyy too much to drink you end up craving that pizza late at night or maybe even a fast food drive thru? NO? Just me? K, cool. Well, the same happens the next day when our sleep schedule is out of whack and you went to bed at 4am and then you wake up and you are like mustttt haveeee a bagel. (or whatever your go-to hungover item is). Well essentially our hormones get a little out of whack and our energy is low so we decide that carbs are our best friend that day. Well, no bueno. Not that I don’t love carbs, I truly do. However, if fat loss is a goal of yours then going out every weekend,staying out super late, and not getting any sleep is not going to be so great for that waistline.
  4. Oh and don’t let your friends/spouse/whomever make you feel bad about getting to bed early. When you wake up the next morning feeling refreshed and ready to conquer the world, then you can say..told you so! (I seriously love getting to bed early now whenever I can)

So my dears, if there is one thing that can help to relax you toward fat loss this summer, just.hit.the.sack. Do your typical bedtime routine, maybe light some incense before you go to sleep, put some essential oils on your wrists, neck or whatever, take 5 deep breaths ( inhale for 3 seconds, exhale for 5 seconds), read a book.

Once you feel like your sleep is in check, or you have already gotten a good handle on that…how about focusing on these other things as well.

  1. Sleep
  2. Stress levels 
  3. Quality food choices, heavy on the protein and veggie intake at every meal. Carbs? Sure! More carb intake= heavy strength training days, not strength training? Minimize your carbohydrate intake. {Think you are okay with your nutrition? Start tracking how many calories you eat each day either by using myfitnesspal or a journal and you might be suprised by some extra calories that are sneaking in and causing fat gain. }
  4. Alcohol intake. Eeeeeek, I said it. Yes I know! However, I find whenever my body fat is going up it is *mostly* centered around my alcohol intake being much higher…as soon as I get that down or really limit it…that’s when your body fat will go down. {Okay and yes I DO want you to enjoy your summer, hell I am going to, especially before starting grad school..), but just be cognizant of how much you are consuming and cut back if you find your fat loss is at a standstill. Not a drinker? Look at whatelse you may be drinking…soda? sugary juices? Make sure you limit that as well or totally cut it out. Orange juice=soooo many oranges, and 1 orange= 1 orange, so stick with the non-juice drinks or the regular fruit in non liquid form..mmm k.
  5. Movement. I put this one last? Insanityyyy. Yup, I want you to focus on the 4 other things listed above BEFORE you go crazy on this one. As soon as we start overtraining…our bodies get super stressed..and then our cortisol goes up..and bam, our body fat increases. So try and stick with this template: 3-4 Strength Training Days, 1-2 Moderate Intensity Days ( 3-4 mile run, swim, soccer..), 1 HIIT Day or Yoga Day and then 1 RELAX day.

 

OH and one last thing…there is no “perfect bikini body”. Embrace your beautiful, quirky, funky, badass and awesome self. You do YOU.

Enjoy your summer.

 

Lovessss,

JBrauz

 

sometimes you just need to have a good ole play session! 6/3/16

Hey guys!

So last week I was chatting with two of my clients and asked..”so what do you two want to focus on next week?” and one of them responded with “gymnastics!! especially handstands! I just want to play..handstands, headstands..maybe cartwheels?” and I responded with OH hell YES.

Granted,(I am not a gymnastics coach, thank you very much!), but the fact that my clients wanted to do something different… something a little more out of the ordinary from our typical session… made me SO happy.

I just loved that they wanted to play. One of them had grown up doing gymnastics as a youngster and wanted to get back into it…

So, when we had our session, we just experimented and PLAYED. We started out with some good old stop, drop and rolls. Yup, some somersaults..boy haven’t done those in forever and they are kinda hard!..then we continued on with some rolling deck squats, and then some cartwheels! Had a lovely discussion on how you tend to favor starting on your non-dominant side for the cartwheel…so for instance..I’m a lefty and I started with my right hand for the cartwheel…we weren’t really sure as to why that was..any of my gymnast readers know why?!

Then we continued onto “roundoffs”, essentially where you do a cartwheel and then land with both feet at the same time. SO fun.

Afterwards we played around with crow pose to work on some arm balances, and then got into headstands and handstands against a wall.

One of the girls found that when I said “1,2,3, kick” before she started her handstand that it helped her out alot. I appreciated that because it is similar to doing a deadlift or a squat where a specific cue will help you to accomplish that particular move.

I just want to say that I had the best time with these girls and they are pretty radass. They got a little bit out of their comfort zone and sometimes that is what we need to not only get stronger physically, but also mentally.

handstands Leela and Jess

If you are not having a good day and need to get a good laugh in…seriously go back to your inner kid. Go to the playground and get on some SWINGS, go swing across the monkey bars, try out some handstands or headstands against a wall ( please be careful!), get all of your friends and play that red rover game in a park or play tag. WHATEVER it is just go outside ( or even stay in) and release your inner kid. Laugh, have fun, goof off, life is too short.

 

Love youuuuu,

JBrauz