So ya’ll remember Big Booty Judy from ATL, right? Ok, so that’s where I got the name JUNKFIT Judy from. Silly, I know but I am desperately trying to get my booty together before my 30th birthday. I know I’m not the only one who wants a little more defined ass and thigh for summer 2015. Today I took the advice of a coworker and modified a few things in my leg and booty exercises.
Begin extended, tightening your booty and hamstrings.
1. I began adding 10lbs to my back extension. I never wanted to add weight to this exercise because I didn’t want to bulk up my back. It wasn’t until I realized that while weight might add more resistance to my back, it would also add resistance to my booty and hamstrings, thus building those muscles up as well. To do this, you have to be mindful of where you pull from. Remember, you should always pull with your glutes and hamstrings on the back extension machine. (3 x 20)
2. I modified my tired ass walking lunges. I think I may have lunged to the moon and back by now and as silly as it sounds, I was sitting there wondering why it’s been so hard to see gains in my legs. I’ve been doing what I’m comfortable with and not stepping outside of my zone. Today I added scissor lunges to my routine. I was shocked at how on point my balance was. (3 x 20)
3. I adjusted my tempo on the leg extension. I was originally extending and holding for just a 1 count but I’ve found that I get a better burn if I hold the extension for 2. (3 x 10)
How do you guys modify your exercises to keep your bodies challenged or to keep seeing results? Let’s share our journeys.
There’s a certain level of preparedness that must go into a successful lifestyle change. Meaning, you gotta first wrap your mind around it. Transitioning from bad habits to good ones takes times and careful investigation. I know for me, it was all about classes and learning opportunities. I guess without even knowing it, I was trying to find physical activities that I actually enjoyed. Ironically enough, this is a real thing! The contemplation/preparation period is the mental work that goes into beginning an exercise habit. Anyway, I found my way into several free mau thai classes throughout New York City. I was pivot kicking and elbowing like a pro by my 5th class. I LOVED it! It took me back to the days when my father used to plant me in front of a mirror and coach me on how to throw a punch, tucking my thumbs and keeping my fists covering my face. I fake thought I was a G. But let me not digress. I enjoyed knocking the air out of the bag and kicking the pad. It was exhilarating. That’s when I got my first real dose of endorphins. ‘What’s the big deal about endorphins’, you ask?
In addition to decreased feelings of pain, secretion of endorphins leads to feelings of euphoria, modulation of appetite, release of sex hormones, and enhancement of the immune response. With high endorphin levels, we feel less pain and fewer negative effects of stress.
Chile, boo. If that’s not reason enough, I don’t know what is. You owe it to yourself to find physical activities that you love! I’ve done some of the work for you and brainstormed a list of some cool specialty activities that may get your juices flowing:
Aquatic Classes (swimming) – I know, I tried it. Lol.
Pilates – all my mocha lattes
Dodgeball /Kickball– for your kid within
Stepping – seriously, join a team and watch the sweat drip
Pole Dancing – get your life for your man!
Pick Up Sports – think college intramurals
Karate – chop, chop
Mau Thai – the art of eight limbs
Thai Kwon Do – so much chopping here
Zumba – afro latin fusion
African Dance – learn the original twerk
Hip Hop Dance – learn the new twerk
Walking Clubs – a lil walk n’ talk never hurt nobody
Running Clubs – get your “runner’s high”
Hot Yoga – Mrs. Incredible
Or if you want one on one attention, I offer affordable packages. Ladies, there are so many ways to get into this whole exercise thing. Start today and set a goal of finding at least two activities that work for you. 😉
Day three is here already and we’re continuing our steady progress. Days one and two I can admit were a little struggle for me because it’s been so long since I did burpees consistently. I HATE burpees because..like, who made them up? Who thought to themselves, lets do a big leap in the air, jump into a frog pose and then do a push-up? They are however, getting easier to do. I like to think I already have a strong core and everything I’m doing with you guys will help reinforce my stability. Here’s your day 3:
1. First things first, your core includes far more than just your abs. By definition your core is a complex series of muscles including everything besides your arms and legs. This includes your hips, upper glutes and your anterior, posterior and lateral regions (front, back and side). Don’t you just love when you learn a new fitness term?!
2. Secondly, it is incorporated in almost EVERY movement of the human body. It acts as a stabilizer in pretty much every exercise. You can test this theory for yourself. Try to see if you can do any exercise with a relaxed core OR feel your core during exercises and you’ll see that it’s always at work.
3. Third, you can mindfully engage your core without even working out! Sit up straight at work, squeeze your butt cheeks while walking, pull in your pelvis (aka stop sticking your booty out, lol). Keep a small pillow behind your back while at your desk to stop you from slouching. All these small adjustments will help you strengthen your core!
Now can you see why building a stronger core should be at the base of your exercise journey? This challenge might seem hard for some of you but TRUST me when I say, you are on the right path. Once you’ve strengthened your core, you’ll notice your workouts getting easier and you’ll start to have more fun with it!
Questions? I’m here to help. Drop em below!
My six pack is coming along.
Day-1 flick is looking good!
Today was the first day of the 7 Day Challenge. You’re probably used to seeing 30 day challenges but I’m a firm believer in easing into exercise. If you’re transitioning from a sedentary lifestyle, going full throttle is the last thing you want to do. Lots of people try this as many do with diets as well and feel defeated when they falter after a few days. Its important to start small and progress gradually. Here are some beginners tips:
1. STRETCH: This will seem pointless to some because you don’t associate it with reaching your goals but it is key to seeing an exercise program through. Without stretching, the soreness will surely put you on your ass. Do yourself the favor and stretch your entire body and holding each stretch for at least :30.
2. BREATHE: OMG, I can’t tell you how many times I catch myself not breathing. It’s easy to get wrapped up in your form and counting reps but you must remember to breathe. This works especially when you’re feeling the burn. You can take a few breaths and instantly feel the burn dissipate. Keep breathing so you can keep going!
3. SPREAD YOUR LEGS: Get your mind outta the gutter! This phrase simply means widening your base during exercises like planks and walkouts. This will help you distribute the weight throughout your entire body, alleviating the pressure on your core. As you progress though modifications, move your feet closer together, adding difficulty.
Whew! So yesterday was absolutely lovely here in NYC. I grabbed drinks with a friend and strolled through Central Park on some very chill ish. It was just lovely. I couldn’t help but reflect on the newness of nature in the Spring. All the flowers and trees were just-a-blooming and there I was drawing the correlation between JUNKFIT and nature! Lol. Now is the time to take that new outlook and apply it to our health. With that being said, I think it would be pretty dope to work with you guys on the basics of fitness. When you have a strong core, you can do pretty much anything. Without core strength, you’ll find yourself struggling through thee most simple of things. Take bench press for example. You might have the upper body strength to push the bar up, but you’ll need a strong core to stabilize you. Without that strength, the bar will go out of balance. There are certain things called synergist muscle groups. They assist a muscle in completing a task when the primary muscle isn’t strong enough. Core muscles act as synergists in countless workouts. Long story short, a strong core is super essential.
That brings us to the JUNKFIT 7 Day Challenge! Get your core together, ladies. Let’s do it together!
Burpees 3 x 10
Walk Outs 3 x 10
Hanging Crunches 3 x 10
Mountain Climbers 3 x :30
Bicycle Kicks 3 x :30
Planks 3 x :30
Post your pics to Instagram using the #JUNKFIT hashtag to share your workout flicks. Summer bawdies are made in the Spring, too!
My go to pose when the camera is flicking. Lol!