Monday, January 29, 2018

Get a great workout using this ONE machine!

Journey Fitness Smith Machine Workout

This workout is great when you are pressed for time, but want to get a full body workout in!

If this seems easy, increase weights each set! ENJOY!

All exercises are done on the Smith Machine. Warm up with 10 minutes of cardio, then perform all sets of an exercise before moving on. You should set the weights according to what you can lift. Although you are scheduled for 3 sets, I recommend a practice set to determine your weight. When you start struggling at the 11th rep, THAT counts as your first set.

Click the exercise names to see an illustration of the exercise.

Back Squat 3 Sets of 15 reps with moderate weight
Lunges 3 Sets of 15 reps on each side with light-moderate weight
Shoulder Press 3 Sets of 15 reps with light-moderate weight
Bench Press 3 Sets of 15 reps with light weight
Bent Over Row 3 sets of 15 reps with light-moderate weight

Leave a comment below letting me know how it went!

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Tuesday, January 16, 2018

3 Exhausting things to do in the gym to blast calories, and release some tension!!!

I am part of a wonderful group of ladies that get together to encourage and empower one another while we travel our individual fitness journeys. Each day I have a different hashtag in an attempt to lead a discussion, and promote interaction from some of the newer members, while allowing some of the original members (and my clients) to share some insight. While dealing with a decent amount of stress today, I had a weird feeling...I didn't feel like working out. My normal gym time was at least 7 hours away, and I was already thinking of calling it off!! Naturally, I realized that I was being WAYY extreme! I was not going to miss my workout today.

So the question, what effect does stress have on your workout? Does it make you want to go harder, or want to skip the gym? As I suspected, I received mixed responses. While a few will often opt to skip the gym completely, many of the ladies choose to dig in and go harder. I totally understand both stances...while ideally, I wouldn't miss my workout, sometimes mental stress can have such an impact that it can be difficult to want to get out and do anything.

I have a few things that are my go-to exercises when I am feeling frustrated, angry, sad, mad, or stressed! A few rounds of these and you will be so exhausted that not only will you feel better afterward, you may even forget about what was bothering you!

1. Smith Machine

Yes it looks like a squat rack, but it's sooooo much more!! You don't need a spotter with this machine, so crank up the trap music and slap some weight on the bar! I like to do a few warm up sets to get my form right. For each set, I do squats, lunges, and calf raises.

Here are some pointers:
- Perform 10 of each with each weight (squats, lunges, calf raises)
- Increase the weight 5-10lbs (according to comfort) after each set
- It doesn't count until you start to struggle a little bit
- Keep squatting, lunging and calf raising and increasing your weights on everything until you can't complete your set
If your now noodle-legs don't take your mind off of the stress, it may be time to hit something!

2. Punching bag
Sometimes you just need to punch something! There is something to be said about the release you feel after you punch and kick things! When you are angry, or stressed it's even better!

Give this a try:
- 10 punch count with left hand
- 10 punch count with right hand
- 10 kick count with left foot
- 10 kick count with right foot
- 25 jumping jacks
- repeat 3 times
If punching and kicking things isn't helping, maybe a lot of focus and a little pain will work better!

3. Jump rope
Sometime when you are wound up, the best thing is to do something that makes you focus on a steady rhythm. Often, when I'm extremely wound up, jumping rope helps to force me to calm down. If I'm too tense, I suck! Like BAD!!! I often use either a speed rope (the skinny plastic rope) or a beaded rope, so if I'm tense, my mistakes usually are punctuated with a painful whip on my shins. Naturally, it makes me angry, and the cycle continues until I force myself to calm down, drop the anger, and focus on the act and rhythm of skipping rope. You have to be able to not let yourself off the hook. Control your breathing, calm down and focus on getting the job done. (If you aren't already comfortable with jumping rope, this may not be for you...the goal is to REDUCE stress)

Try this:
- 1 minute
- 45 seconds
- 30 seconds
- 45 seconds
- 1 minute
- 1 minute rest
- repeat 3 times

Drop a few lines to let me know how it goes!!
Remember, your goals, strength and self confidence are on the OTHER SIDE of your comfort zone! #MaketheJourney

Tuesday, December 12, 2017

Wednesday, December 6, 2017

Forgive me...

Where In the Heck Have I Been?! 

Ok, here's the honest truth....

I had completely forgotten about my blog! Honestly, I've never done this before, and didn't know what I was getting myself into when I set this up....honestly, I am still bumbling through it. What I do know, is that with a full-time job, a family (including the dog), trying to run a business is NO JOKE!!! When I began Journey Fitness, I did so with the goal of helping people. I want to use exercise to empower people to discover inner strength, confidence, and fortitude, so that they can manifest the best version of themselves. That was really all that I knew. I wanted to help people, and I wanted to be my own boss... and  I was going to use fitness to do it! I didn't know how to market myself, I didn't know where I wanted my business to go, I didn't know what I didn't know! But during one of my web-surfing sessions, my trip down the rabbit-hole found me in the land of BAM, I got one! LOL! I had no clue about what I wanted to say, or even who I thought would listen...but still, I had a blog. I was proud! I made a few cool graphics, created an AWESOME Facebook group, and picked up a few clients along the way. All while ignoring the blog! So here's the semi-quick update on all things Journey Fitness....

The business...

Journey Fitness aims to be a fitness resource for entire families! Online Personal Training and fitness coaching aims to bring affordable personal training to the everyday person that feels that it is too expensive. Also, the convenience of the programming is like having your personal trainer in your pocket! The programs can be either printed from the computer, or fully available to view and track stats on mobile devices! We also offer small group sessions for friends/families/ co-workers looking to get in shape together. Lastly, youth sports/fitness training is also available by request.

Social media....

Journey Fitness has been busy on social media! Our Facebook page offers weekly motivation, and valuable information through shared articles, quotes, and posts. Be sure to stop by, like and share the page. There is even a private ladies-only group for those seeking a motivational community. Just request to join, and answer the quick questions and your approval will be granted within 24 hours!  We are also active on Instagram, and YouTube! Feel free to connect on all platforms! 

So there's the update on what has been developing. The ultimate goal is to encourage everyone to embark on their individual fitness journey...but not to feel that they have to "go it alone." If you are ready to get started, or feel that you want more information on if online personal training can be a fit for you, feel free to email me, or visit us online and fill out the contact form. 

I hope to hear from you soon! 

Remember to Make the Journey!!!

Coach Che'

Wednesday, July 12, 2017

New Journey Fitness Logo!

It was fun (and kind of scary) having the logo contest on Facebook, but I must admit...I'm sooo pleased with the results! The colors are my favorites!!

Ease Stress, Burn Calories

Get a great workout using this ONE machine!

Journey Fitness Smith Machine Workout This workout is great when you are pressed for time, but want to get a full body workout in!...