Trainer Momma Basics Video: Bench Press

Like this?  Want more?  Subscribe to Trainer Momma's RSS feed by clicking here.  Thanks!

Trainer Momma Basics VIDEO: Single-Arm Bent Over Row

Like this?  Want more?  Subscribe to Trainer Momma's RSS feed by clicking here.  Thanks!

Trainer Momma Tutorial: Dumbbell Chest Press

Trainer Momma Tutorial: Planks

Trainer Momma Tutorial: Jump Squats

Trainer Momma Tutorial: Dumbbell Chest Press

Trainer Momma Tutorial: Tricep Kickbacks

Is this opening frame hysterical or what?!? Youtube is playing a cruel joke on me today. :) My kids are cracking up...

Trainer Momma Tutorial: Overhead Dumbbell Press

Trainer Momma Tutorial: Bicep Curls

I have posted several posts called Trainer Momma Tutorials (see here). The purpose of these are to just give you the basics: essential moves with good form. So many of these tutorials would be easier if I could just show you, so with the encouragement of some, here's the debut of my first attempt at a vlog. It definitely has many kinks that need to be worked out, but it does the job.

I have only two things to say about it:

1. I am getting my hair colored in three weeks. It cannot come soon enough.

2. I don't know why I start talkin' like Sarah Palin whenever that ole' camera turns on.

ABS: The Crunch

First thing's first:

From Personal Training pics

IT IS THE LAST DAY, LADIES!
Click here and enter for your chance to win a
NEW F6 Polar F6 Heart Rate Monitor.

The winner we be announced tomorrow! Yeeha! Is this fun, or what?!?

Secondly, I must say that these weekly tutorials are to introduce and go over the basics of exercise. I really feel it is important to create a strong foundation and be sure that form is correct, because so many more advanced exercises build on these basics.

Moving on... The Crunch.

We've seen it a million times: someone at the gym doing crunches like a piston working over time in my minivan. Really? Is it working? More often than not, the form and tempo people use to do a crunch is incorrect, resulting in - well - no results.

I actually hate the term, "crunch" because that's what many people do: crunch up into a ball, with their head hiding in between their elbows and do mini sit ups really fast. If I could change the world, I would call them "lifts" because that is a more accurate description of the movement: deliberately lifting up to the ceiling. In my next life, I will be a lobbyist on behalf of personal trainers everywhere, and work the hill in DC and have Congress officially change this terminology :)

ABS Workout Part 1:
The Crunch

Objective:
To build strength in the abdominals and core.

Equipment:
Your hot momma bod.

Starting Position:
Lay on your back, knees bent. Put your hands either behind your head or cupping your ears. Elbows are flared out to the side. Lower back is pressed to the floor. Belly button is pulled into the spine.

From November 2009

Movement:
Using the ab muscles, lift the shoulder blades off the floor.

Keep the elbows flared out and LIFT UP TO THE CEILING. Your focus is UP at the ceiling.

From November 2009

Trainer Momma Tips:
The tempo here is important. Go up in 1 second, hold for 2 seconds at the top, then down in 2 seconds. This is called a 1/2/1 count. This is a good, steady pace. DO NOT RUSH.

Make your ABS do the work, not your hands, head, or neck. You should never yank the back of your head up with your hands. That is bad form -- and you are jipping your ABS. My favorite place to put my hands is cupping my ears.

From November 2009

Always been sure those shoulder blades are as far from the floor as you can get them. Make the abs do the work, not an overactive neck!


It is better to do less crunches with good form than it is to pump out a million crunches with poor form.

Cheater, Cheater:
Keep those elbows out! None of this nonsense:

From November 2009

Bring It Up a Notch:

Feet Up: Raise your feet up to the ceiling. Crunch up.

Feet At An Angle: The lower you can put your feet, the more difficult the movement. Be sure to keep the lower back on the ground when you do this. Only go as low as you can with straight knees.

From Collages

Workout Ideas:
Do 25 crunches. Repeat 3 times.

Do the Feet At An Angle method. Do 25 crunches. Repeat 3 times.

From November 2009

Hey, even his form is right! We start 'em young around here.

Tricep Workout Part 1: Tricep Dips

So, you are waving goodbye to a good friend after a lovely lunch, but you notice that the flab under your arm is doing more waving than your hand. Not pretty.

Let's work on the muscles that every woman needs to focus on: the triceps, the group of muscles on the backside of the arms.

So here we go with an oldie, but goodie:

Tricep Workout Part 1:
Tricep Dips

Objective:
To tone and build strength in the triceps.

Equipment:
A chair or bench of some sort.

Starting Position:
Face away from the bench, and place your hands on it behind you, knuckles foward. Your hands should be just on either side of your hips.

Your feet are straight out in front of you with the toes up and legs straight.

Hips MUST be touching bench.

From November 2009

Movement:
Bend elbows straight back and lower yourself until your arms are at or near 90 degrees.

From November 2009

Too hard?:
Bring your feet in and bend your legs.

If you are just starting and 90 degrees with the elbows is too hard, bring your feet in and bend your knees even more. Try another dip. If 90 degrees is too difficult, then go down as far down as you can.

From Collages

Trainer Momma Tips:
The tempo here is important. Go down in 2 seconds, hold for one second on the bottom, then up in 2 seconds. This is called a 2/1/2 count. This is a good, steady pace.

The farther out your feet are, the more difficult it is.

HIPS MUST BE TOUCHING THE BENCH AT ALL TIMES. I can't say this enough. It is common to let your hips drift forward. Correct it, correct it again, then correct it again. This puts a terrible torque on the shoulders and is bad form. Save the shoulders!

From November 2009

Cheater, Cheater:
Elbows must bend straight back, tuck them in! Do not let them flair out to the sides. If you can't help it, then bring the feet in a few more inches.

From Collages

Go slow, don't take these too fast.

Workout Ideas:
Do 10-30 reps, then repeat 2- 3 times.

Do 15 reps, then hold at the bottom for 10 seconds, then push up to finish. Do 2 to 3 sets of these.

8,6,4,2: Do 8 dips, then hold at the bottom for 8 seconds. Do 6 dips, then hold at the bottom for 6 seconds. Do 4 dips, then hold at the bottom for 4 seconds. Do 2 dips, then hold at the bottom for 2 seconds. YOU ROCK!

Take It Up a Notch:
Raise the feet: Put your feet on another chair, bench, or better yet -- a stability ball -- to do your sets. Yowsers!

From Collages

Raise one foot: Lift one foot for 10-15 reps, then the other foot for 10-15 reps. Repeat set 2-3 times. You wild woman, you! :)

From November 2009

So far, I have tried to give you some basic moves you can do at home OR at the gym. All the exercises thus far have been using body weight only. In the future, however, I will be posting moves that require some equipment.

Have a great day!

Chest Workout: Push Ups

I'm just going to bug you one last time...
Today is the last day of the Camelbak Water Bottle GIVEAWAY!
Put your name in for the drawing here.
The winner will be announced tomorrow!

And, I'm back to the hard stuff:

Alright, we've covered the legs for the time being... Now let's focus on the upper body for a while. If you think push ups are not for you, you are mistaken. There are so many modifications for this move, that virtually everyone can do these. I have elderly clients down to my own kids doing push ups (You don't want to pick up your room?!? Drop and give me 20! Totally kidding...:)

Push ups are primarily for your chest (pectoral) muscles, but they also use plenty of triceps, shoulders, and back to work the entire upper body.

Chest Workout Part 1:
Push Ups

Objective:
Build strength in the pectoral muscles and upper body.

Starting Position:
The plank. Plank means as flat as a board.
Place your hands right under your shoulders.
Move your feet back so you are on the balls of your feet.
HIPS DOWN, I mean it! I will come and get you if I see that booty in the air!
Abs in.

Trainer Momma Tips:

• I can't empahsize the plank position enough. Find your plank position and become fast friends now. That is F.L.A.T., my friend.
• Your focus should be slightly higher than right in front of you.
• Shoulders on top of hands.
• Hips DOWN -- NOW! Have I said it enough?!?
• Wrists are killing you? Do the push ups with fists (if on the floor). Or, purchase some push up bars or use dumbbells with flat sides in order to take the pressure off your wrists.
  

Movement:
Bend your elbows, and lower yourself to the wall. Elbows flair out. Go down as far as possible, then push back up.

Push Up Progression:
We are all at different levels, however, that is no reason why we ALL can't partake in the beautiful world of push ups. Here's the progression:

1.

Never done push ups? Start here:

From Collages

2.

OK, the wall is getting too easy. Take it down a level. Use a bench, couch, stairs, or mantle. Do push ups at an angle:

From Collages

3.

Next, on your knees:

From Collages

4.

And finally, the real deal:

From Collages

Cheater, Cheater:
DO NOT let me catch you doing these four common mistakes. If you are, that means you need to take it up a level. Don't go too advanced too soon.
Remember, FORM FIRST.
(Click on the photo for a larger version of it.)

From Collages

Workout Ideas:
Go for 10 push ups, then 15. Do two sets, then eventually three sets of push ups in your workout.
When those are getting easy, make your way down the progression to the next level.
And now, you go until you can go no more! 15! 20! 30!
Challenge yourself, your husband, your kids. Heck the next time you are out with the girls, hit the deck and challenge anyone to a push up contest! You will love the bragging rights!

I must add that push ups are not something you do every few weeks. Push ups are hard to do, and easy to lose. So do them at least once a week so you hang onto your hard earned mojo!

Click here for more Trainer Momma workout tutorials.

Basic Legs PART FOUR: Wall Sits

Wall sits?
Wall sits?
Uh-oh.

From Personal Training pics

I have had many clients give me that look of terror when I let them know that wall sits are coming up -- but happy to report that ALL of them have found success. This exercise is great for all levels, so don't be shying away just because it looks hard, or burns like the dickens at first. Like everything, the more you do wall sits, the better you'll get, and longer you'll sit :)

Let's M.C. Hammer this and break it down:
Ooo! I'm excited... I LOVE THESE!

Basic Leg Workout PART FOUR:

Wall Sits

From Personal Training pics

Objective:
Build strength and endurance in the quads.

Equipment:
A wall.
Your lovely legs.

Starting Position:
Lean up against a wall with your feet shoulder width apart. Move your feet slightly in front of you.

Movement:
Sit down.
Keep your back on the wall and scoot your feet out if necessary so your knees stay behind your feet.
Make a 90 degree angle with the legs. Imagine there is a chair there. Then just sit tight for a while! :)
When you are done, you've got to stand up out of it, not crumble to the floor in a heap. It will be tempting, but don't do it.
MAKE your self stand up!

MIND OVER BODY.

From Collages

Too hard?:
I call the 90 degree angle "the basement". That is the optimal position. If there is NO WAY right now for you to hold that for an extended period of time, alternate between the basement and then come up slightly to "the 1st floor". This will keep your legs still engaged, but you didn't give up--muy importante! Eventually, you'll start spending more time in the the basement than on the 1st floor.

Trainer Momma Tips:
After you sit, scoot your feet forward if necessary so your knees are always behind the feet Remember: S.T.K.! (Save the knees!)

This is a mind game, people. I'm serious about this. If you've never mediated before, now is a great time to start. Just focus on your breathing. In through the nose, out through the mouth. Listen to your breaths. Count your breaths. Do what ever it takes to NOT think about the fire in your quads. Some of my clients sing a song. Others talk about their upcoming trip to Hawaii or their son's birthday party. Anyway you do it, just get your mind somewhere else. It is the only way to get through these.

Cheater, Cheater:
Hands off the thighs, sista! Hands can do anything (by the sides, on hips, do the disco), but the thighs are an absolute NO, NO.

Also, don't go below 90 degrees. That is doing nothing for the legs and remember to S.T.K. (see above)!

From Collages

Workout Ideas:
-One-Minute Club: This is the most popular club in town, don't you know? Work up to doing a wall sit for one minute. Repeat two, then eventually three times. Heck, I have one client who pretty lonely, she's in the four-minute club! Beat your own record! Go for one minute, then two, then three! Yowsers!

Take It Up a Notch:
-Add weights: Add one weight in the middle (5-15 lbs) or two dumbbells in each hand (5-15 lbs) during your wall sits.

-Single-Leg Wall Sits: Lift one leg off the ground, bring it parallel to the floor. Hold it for 15 seconds. Switch legs. Repeat once again on the right and left to equal one minute. GOOD LUCK WITH THIS ONE.

From Collages

**By the way, I've started to compile the workouts in one place so they are easy to find. Just click on the link "Workouts" below the header, or go ahead and click here.

** What? Did someone say the "G" word?
Tomorrow is Trainer Momma's first GIVEAWAY!
See you then! :)

Basic Legs PART THREE: Step-Ups

It is Part Three of the Basic Legs Series.
Click here for Part One.
Click here for Part Two.
It's time to step it up -- literally.

Basic Leg Workout: PART THREE
The Step-Up

From October 2009

(Do you love the 1980's jammers? He is--um--potty training and this nasty bathing suit was the closest, clean thing to put on him. Plus, the shirt is too small. I crack up every time I see this picture! My poor children...)

Objective:
Build strength in glutes and quads.

Equipment:
A step. Find one that is at your level. You may want to start out on the stairs, the fireplace mantel, the curb, etc. Or you may be ready to use a normal chair, piano bench, or workout bench.

From Collages

Starting Position:
One foot on the step, one foot on the floor. The angle of your leg should be no less than 90 degrees.

From October 2009

Movement:
Putting the weight on your foot that is on the step, step it up! Wahala!
Bring both feet together, keeping most of the weight on your foundation leg.
Bring the same foot back down to the floor.

From October 2009

From October 2009

Trainer Momma Tips:
Chest up! If you can't step up without leaning significantly forward, use a smaller step.

Make sure your knee is directly over the foot. Protect those knees at all costs!

** THIS IS A BIGGIE:
NO HANDS ON YOUR KNEE TO HELP YOU GET UP!
This move is for the glutes, so you need to let them work on their own. Again, if you can't step up without using your hands, then use a smaller step.

From Collages

Workout Ideas:
Do 15 step-ups with your right foot. Then 15 step-ups on your left. Repeat all that 2, then eventually 3 times.

Take It Up a Notch:
-Add weights. Start with 5 lbs, then working up to 15 lbs in each hand (ouch!).
-Knee Up. Instead of bringing the feet together on top of the bench, add a balance move by bringing the knee up in front of you, never having the foot touch the bench. (Ooooo! Now that is fancy!)

From Collages

Basic Leg Workout PART ONE: Lunges

I’ve toyed with how to post about weight and resistance training for months now. This is in the experimental stages, but many readers have requested more instruction in this department so I need to get cracking! When Fit Mommas speak, I listen! :)

Lifting weights requires some technique that in my book is pretty muy importante. However, when I write it all down, it becomes a novel rivaling Tolstoy.

With much reluctance, I finally took myself and my point and shoot camera out in 100% humidity today and snapped some photos using the timer (quite a comedic experience). So, I suppose I’m asking for your forgiveness at the “homemade” feel of this – but a picture goes a long way.

We are starting today with Basic Legs. A good, well rounded leg routine can include the four moves that I’ll be posting about for the next few days.

Here goes nothing!

Let me introduce you to your muscles:

Quadriceps.

Nickname is “quads”.

Located on the front of the leg.

Hamstrings.

Nickname is “hams”.

Located on the back of the leg.

Gluteus Maximus .

Nickname is "glutes".

This is your booty.

Basic Leg Workout: PART ONE

The Lunge

Objective:

To build strength in quads, hams and glutes.

Starting Position:

Feet together, toes facing forward, standing tall, chest open, hands on hips.

From Personal Training pics

Movement:

Step forward, leading with the heel. Step out nice and far, bending front and back knees. Then push off front foot (oof!) and come back to starting position.

From Personal Training pics

Trainer Momma Tips:

Keep front knee slightly behind toes in order to take pressure off knees. Also, the lower the better, baby! Try to “kiss” the floor with your back knee.

From Personal Training pics

You Should Feel It:

In your glutes and quads the most.

Workout Ideas:

-Do 15 lunges on your right leg, then 15 on your left leg. Repeat that sequence 2, then eventually 3 times.

-Do 30 total alternating lunges. Repeat that sequence 2, then eventually 3 times.

Take It Up a Notch:

Add dumbbells in both hands. Start out small (5 lbs), then work your way up (15 lbs.)

From Personal Training pics

Take It Up Another Notch:

-Reverse Lunges: Instead of stepping front, step back, lunge, then back to starting position.

-Side Lunges: Instead of stepping front, step out to the side, one knee bent, then other straight, then back to starting position.

From Personal Training pics

I wish I could jump in the computer and end up at your house to lead you through all of this, but I suppose with this medium it’s the best I can do!