Here’s Why Your Stability Ball Is Your Friend

You grabbed it during a one off trip to Marshall’s. It was sitting there…shiny, pink or maybe even purple and the price was within your budget. You thought to yourself, let me be cute and get in shape with this trendy ball thing. It started out wonderfully. You used it to work out here and there, and sometimes you sat in it for good posture. You had every intention of spending more time with your stability ball but over time it grew into new age home decor that got the most attention when your nieces and nephews visited. “Where’s the handle?”, they asked. Every now and then your pet would roll around with it. Well, I’m here to tell you, don’t let that thing collect dust and pet dander in the corner of your living room any longer. It’s probably the cheapest, whole body, at home, workout system. At first glance, it looks like an elementary play thing that could never give you an effective workout. But, if you commit to using it consistently, your stability ball can help snap your whole body into beach-ready condition.

For starters, the stability ball helps to build your pillar strength. What is “pillar strength”, you’re wondering? It includes our hip flexors, our core, anterior (front), posterior (back), obliques (sides) and our shoulders. All body movement flows from this region. You can see the importance of strength training this area, right?! There are many exercises that involve this area. Especially if or when you decide to lift, you’ll need a strong pillar before you even venture to that arena. It’s my educated suggestion that you master your body weight before you add any additional weights (20+ lbs) to your workout. The stability ball is a great option for strengthening your pillar and can be combined with an array of body weight workouts to modify the exercise to your skill level. Here’s a breakdown of what I did today. Sorry, I couldn’t record the entire workout but I put them in terms that are simple to understand.

  • Wall squats with the ball resting between your lower back and the wall
  • Single leg wall squats with ball resting between your lower back and the wall
  • Lunges with one leg suspended laterally on top of your stability ball
  • Single leg lunges with rear leg suspended on top of the stability ball
  • Bridges with feet on top of your stability ball
  • Single leg bridges with feet on top of your stability ball
  • Side planks with stability ball in between feet
  • Leg raises with stability ball in between feet
  • Hamstring curls with feet rested on stability ball
  • Plank with feet rested on top of stability ball
  • Push-up planks with feet rested on top of stability ball
  • Sit-ups with stability ball
  • Bridge hold with neck rested on stability ball
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Oh, Hey. I’m just here tightening up my glutes, hamstrings and core with one piece of equipment! 

The key with each exercise is to take your time. Form is everything. You want to make sure you’re taking time to get into the proper position. You’ll probably fall off balance a few times but it’s important not to rush through.

Remember that everyone starts somewhere!

I hope this read was helpful!

 

 

 

 

 

 

JUNKFIT Baltimore “Sweat Sesh” Sunday May 22nd

Join us for JUNKFIT’s first ever “Sweat Sesh” this Sunday, May 22nd. We’ll be pumping it up just in time for Summer ’16. Meet at the YMCA at 33rd Street Field in Baltimore, MD at 1:00 pm. Don’t forget to bring your mat, water and small weights if you have them. It’s free so tell your girls and get with us!

All fitness levels are welcomed 😉

RSVP at junkfit@gmail.com.

-Jazz

 

JUNKFIT of The Month| August- Quianna of Qui2Health

I am so excited to share with you guys some things and people that have given me inspiration along my fitness journey. When people ask where I pull my inspiration to stay in shape I let them know that some of it is intrinsic, meaning it comes from a desire within to be active and move around. The other large chunk of my motivation is drawn from other women who embody what it is to be “JUNKFIT”. Every month, I will be featuring a woman that embodies the essence of my blog.

My very first “JUNKFIT of The Month” feature must go to a woman named Quianna of North Jersey. Her posts are so inspirational and they always push me to want to stay on my A game. She helps so many achieve their fitness goals and she is really doing the work of spreading that self-love that I speak of all the time. Read more about Quianna below!

Introduce yourself. Tell us your name, age, where you’re from, your profession or what school you attend(ed).
Hi, my name is Quianna Burgess. I’m 31 years old from New Jersey. I am currently a Certified Personal Trainer attending Kean University majoring in Global Fitness and Wellness

*Tell us why you got into fitness and what it means to you.  Growing up I was always active…my background is dance. However, in 2012 I was going through a rough divorce, which forced me to drown myself in finding who I was while learning to love me more. Exercising was my therapy. I researched, experimented on my body, and worked hard at being a better me. With all my knowledge I took on the responsibility of helping others on their fitness journey. Fitness to me is a sign of self love. It means you exercise and care enough to live a healthier lifestyle.

*Why are you “JUNKFIT”? Ha! I’m “JUNKFIT” because I took my curves by the pound and defined them while still being “thickfit” in all the right places.

*What has been your biggest challenge with staying fit? How did you overcome it? My biggest challenge with staying fit would have to be finding food that was healthy and tasty at the same time! UGH! I love food but I really had to learn how to proportion my food and not eat to get full but to be satisfied.

*What are some tips you would give to other women of color who want to get their bodies/health together?

A few tips I live by are:
1. Give yourself 5-6 consecutive days of eating clean and have a treat meal on day 6 or 7.
2. Drink a lot of water.
3. Create a workout regimen that works for you.
4. Pay close attention to form to prevent injury.
5. Isolate your muscles when working out.
6. Be creative with .
7. Remember, what work for you may not work for others (and vice versa).
8. Trust the process.
9. Sculpting your body takes time….enjoy your progress.

Follow Quianna on Instagram @qui2health!

*Would you like to be featured? Contact me at junkfit@gmail.com.

Summer Readiness Training: I Modified My JUNKFIT Judy Routine [Booty Workout]

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.

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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)

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How do you guys modify your exercises to keep your bodies challenged or to keep seeing results? Let’s share our journeys.

xo,

-Jazz

JUNKFIT’s Seven Day Challenge: Day Two

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:

JasminesFlowers

What You Need To Know About Your Core!

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!

xo,

Jazz