Featured Exercise - Back of Arm
Prone Triceps Extension
Target Area:
Back of the arm from the elbow to the shoulder.
Benefits: This exercise will help to tighten and strengthen the back of the arm. I can't tell you how many clients ask me for a way to work that area. This is a great exercise because there is no excuse not to do it because it involves no equipment.
Start the Exercise:
Position yourself on your hands and knees so that your knees are directly under the hips and the hands are under the shoulders.
From here lower your elbows to the mat so that the elbows are pointing back towards the knees. Keep your weight shifted forwards and press yourself back up by pushing the hands into the mat and straighening the elbow
Get all you can out of it...- You should feel this on the back of the arm.
- Make sure you push down with the hands using the pinky finger side of the hand more. This will get a better flex in the Triceps and be easier on the wrists.
- It might feel really easy to do. To fix that just shift your weight forward by bringing your hips forward slightly. If you shift too far it would feel like you couldn't possibly get up. Try to find this spot and then shift back to a point where you can just barely lift yourself with your arms.
- Keep the elbows pointing back towards your knees at all times. Even at the top.
- Keep the shoulders away from your ears and your neck straight. If you don't you could get too much pressure in that area.
- Focus on the strength coming from the back of the arm and make sure each one is as challenging as possible.
How many times?
10-15 repetitions is enough on this exercise. Make sure you've got a powerful burn on the back of the arm. If you don't have that after 10-15 repetitions go back through the instructions and figure out how you can do them better.
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**As always consult your doctor before
starting an exercise program. This exercise may not be for you. I
share them to spread information, please be careful always while
exercising. Know your abilities and your limits. If you have any
questions please ask anytime.
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September 1st Boot Camp Cancelled
Let's try a 5 Kilometer Walk/Run instead!!!Registration is from 7:00 am-8:45am
The run/walk starts at 9:00 am
Registration and Start/Finish line is located at Crosswinds Church on Middle Cheshire Road.
I will be there helping out with the event and trying to pass on some information about stretching, fitness, and health. There is already a group from the Boot Camp class that is planning on running or walking together. Make sure you sign-up and join in. If you've never done one before why not give it a try? When you are there please stop by my table and say hi. I can connect you with the Boot Camp Group.
**All proceeds will benefit the Sands Cancer Center at F.F. Thompson
Hospital - specifically earmarked for the Patient Special Needs Fund
used to help cancer patients pay for supplies and procedures that are
not covered by insurance.
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Bridal Show
and Challenge?
 If you know anyone or perhaps you yourself are considering nuptuals in the next 2 years you need to be at the bridal show on September 30th. In fact even if you have no interest in marriage you STILL might want to be at the bridal show. It is going to be a show like no other. With everything you could imagine for a wedding. It's going to be exciting. Oh...and I'LL BE THERE!!!
I am donating 8 weeks of personal training to the grand prize drawing!!! You can only win if you pre-register and are present at the time of the drawing.
Visit Primadonna Bridals for more information and to register.
Bridal Challenge
I have been working with Rita Fullerton owner of Primadonna Bridals for over a month now. She has been having excellent results on her program. I almost want to try and keep the mystery going about how well she is doing. I want the Grand Unveilling of Rita at the Bridal Show to be a powerful surprise.
 We have just over 6-weeks until the bridal show. We have a great chance to make even more progress before then. Read comments or post questions for Rita under the Bridal Challenge topic on the message board.
Rita has a challenge of her own to the Brides of the world. Visit Primadonna Bridals and learn how sweet a deal this challenge really is.
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