The rower is an excellent tool that improves cardiovascular and muscular strength. It targets several major muscle groups in both the upper and lower body. Rowing is low impact making it a safe choice for all fitness levels.
Grab the handle keeping your arms straight and your back flat. This start position is similar to the bottom position of a deadlift.
Begin by extending your legs and pushing your feet into the platform. Your torso angle should remain the same during this phase.
Once your legs are extended lean back slightly and pull the handle towards your sternum. Avoid pulling early with your arms. We want to maximize our leg drive before we finish our pull.
Reverse the motion by extending your arms – allowing the handle to move towards the machine. Hinge forward slightly avoiding any rounding in your low back. Finish the recovery by bending your legs and returning to the start position.
As we settle into our routine at the gym progression takes place. We go from learning a body weight squat to goblet squatting a heavy kettlebell within a few short weeks.
Over time our brain creates new neurological pathways and our muscles adjust to new stressors. We are able to handle heavier weights more consistently and don’t feel as sore after workouts. We feel stronger and more comfortable with movement patterns and exercises.
It’s important to keep a long term mind set as we progress. It can be tempting to jump to advanced exercises or throw too much weight on the bar. Proper progression takes time. We need to build a solid foundation before adding intensity and load. Rushing your progress can lead to injury and poor technique.
Give your body time to adjust. Its learning and adapting to many new things. Practicing patience now will lead to more sustained and consistent progress in the future.
Split squats improve single leg strength, stability and coordination. Its important to train single leg patterns because many of our daily activities are performed on one leg – walking, running, etc.
Begin in a staggered stance – one foot in front, one foot back. Brace your core and slowly lower yourself straight down, dropping your back knee to the ground. Once your knee is within a few inches of the ground reverse the motion and return the the start position.
Avoid letting your front knee cave in. Maintain a stable foot, keeping your knee in line with your toes. Dropping straight down will also prevent your front knee from traveling too far forward over your toes.
Your back knee should be slightly behind your hip as you perform each rep. Keep an appropriate distance between your feet throughout.
A cluttered, messy room can negatively impact your mood and overall health. It becomes difficult to clear your mind when surrounded by clutter. Misplacing items or tripping over dirty clothes can also make for a frustrating morning. A tidy room allows you to prepare for the day more efficiently.
Your bedroom should be a relaxed and calming space. Starting and ending your day in an organized area leads to lower levels of stress and increased productivity. An easy way to kickstart your productivity is making your bed every morning.
I began doing this several months ago and found that once my bed is made I’m motivated to complete other tasks. It provides a sense of accomplishment that I’m reminded of each time I enter my room.
This feeling drives me to pick up other areas of the house and check things off of my to-do list. Then at the end of a long day I come back to a calm, clean room and once again am reminded of my efforts earlier in the day.
The goblet squat develops lower body and core strength, while improving posture and mobility. It is safe, easy to learn, and very effective.
To perform, hold the weight in front of your body with your elbows tucked – this challenges your core and postural muscles without placing stress on your spine. Descent into your squat keeping the weight close to your body through out. Stand tall and return to the start position.
Goblet squats are a great option for beginners because it requires minimal equipment and the intensity is easily controlled. It has many transferable skills that progress towards more advanced squat variations.
Everyone can benefit from the goblet squat. It can be used in a variety of contexts and lays the foundation for a solid squat pattern.
No matter how committed we are in the gym – time off is going to happen. Regardless of the reason (sickness, schedule conflicts, travel, etc.) its important to keep the big picture in mind. A few weeks off throughout an entire year will not drastically slow down our progress.
Time off gives our body and our mind a chance to rest. We shouldn’t feel guilty about missing a few workouts. We should use that time to relax and recharge. A sustainable approach requires balance – the gym will be there when we’re ready.