#21daysofmindfulmovement

[ivystrength-blog]

Day 10 - Crescent lunge with weights. This is a strength and heat builder. Using all lower body muscles transition from deep squat to standing. Feet are positioned where the back foot is ball of the foot on the floor and heel is lifted (as shown). Add in upper body strengthening by holding a weight close to your body and lifting overhead when you squat. Be sure to check out @havelovewillyoga for the #yoga version and tag #21daysofmindfulmovement to participate in the challenge. Have fun!! #strongbodystrongmind #consciousmovement #squats #workout #ivystrength #gymrat #gymlove #gymchallenge #getyoursweaton #getfit #fitnesschallenge #fitness #fitnessdaily #exercise #exercisedaily #yogadaily #youcandoit #muscles #chickswholift #strong #loveyourself #practiceandalliscoming

[ivystrength-blog]

Day 8 - SQUATS!! My absolute favorite gym exercise. I like to strengthen the big muscles as to set a strong physical foundation within the body. Not to mention strengthening the big muscles leads to more calorie burning - yessssss! I'm showing 2 versions here, but there are tons of squat versions. Just be sure to keep good form by never letting your knee bend past your toes, sit into your heels and engage the core muscles to prevent lower back strain. Go at your own pace! Be sure to check out @havelovewillyoga for the heat building #yoga version. Tag #21daysofmindfulmovement to participate!! 💪💜💪 #tone #squats #ivystrength #fitness #fitnessdaily #fitnesseverydamnday #exercise #exercisedaily #thosewhoworkouttogetherstaytogether #gym #gymaddict #gymlove #gymchallenge #fitnesschallenge #youcandoit #dedication #motivation #personaltrainer #trysomethingnew #practiceandalliscoming

[ivystrength-blog]

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Day 7 - I think the best way to get the body warm and ready for lifting weights and/or functional training is with a full body movement. Here I'm showing my client Roxy doing step-ups with a 6 lb medicine ball which she takes overhead. Of course you can make this easier by stepping into something lower and using lighter or even no weight, and harder by adding heavier weight and perhaps a step-up with a jump. Enjoy!! Be sure to check out @havelovewillyoga for her #yoga full body warm up. Tag #21daysofmindfulmovement to participate!! #LoveWins #lovefirst #consciousmovement #personaltrainer #gym #gymchallenge #yogachallenge #fitnesseverydamnday #fitnessdaily #fitness #fit #muscles #musclesaresexy #exercise #exercisedaily #workout #warmup #workthatbody #strongbodystrongmind #strength #strong #thosewhoworkouttogetherstaytogether #trysomethingnew #fun #dedication #youcandoit #ivystrength

[ivystrength-blog]

Day 6 - Hamstring stretch!! Tight hamstrings are a major cause of lower back pain. There are many ways to stretch them out, I've shown one way lying down on my back. I chose to use a medium resistance Thera band, but you can simply use a towel if that's what's available you you. Start with the leg as straight as you can, find a deep stretch and then relax the muscles by bending the knee in towards your shoulder. When you straighten the leg back out again try to bring it closer towards your face. Repeat this several times. Be sure to flex your foot to increase the intensity. Make sure your hips are rooted evenly to the floor and that there is energy in the leg on the floor. Have fun! Post questions below and check out @havelovewillyoga for the #yoga version. Be sure to tag #21daysofmindfulmovement to participate. Side Note: the song was specifically chosen for today. I love love! #lovewins #lovefirst #loveyourself #personaltrainer #gym #gymchallenge #yogachallenge #fitness #fitnessdaily #exercise #exercisedaily #bekind #betrue #consciousmovement #ivystrength #strongbodystrongmind #thosewhoworkouttogetherstaytogether #trysomethingnew #youcandoit #dedication #muscles

[ivystrength-blog]

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Day 4- Spinal warm-up. The spine being our major support system, it's crucial to warm it up prior to exercise. Having spinal mobility leads to a healthy back and reduces overall body aches and pains. I chose to do a version of #yoga cat/cow and added in the #foamroller. If you don't have a roller you can do this with your hands on the floor. If being on your knees is tough try moving the spine into flexion and extension while standing. All great choices to warm up and create more spinal mobility. Be sure to tag #21daysofmindfulmovement to participate and check out @havelovewillyoga for the #yoga version of the #spinal #warmup. Enjoy!! 🌟#personaltrainer #muscles #consciousmovement #strength #stretch #gymchallenge #gym #fitness #fitnesseverydamnday #exercise #exercisedaily #fitnessdaily #gymrat #gymchallenge #yogi #yogaeverydamnday #yogaeverydamnday #ivystrength #youcandoit #trysomethingnew #thosewhoworkouttogetherstaytogether

[ivystrength-blog]

Day 3: The shoulder opener is just as important as the hip opener. Both are ball and socket joints and both need to be stretched and strengthened. One anterior shoulder stretch that I really like is the one shown in the pic. This can be made more difficult by clasping the hands. I have shown it using a prop which makes the intensity of the stretch slightly less. This would be the best choice if you are just beginning to stretch/workout. The bonus here is that while doing this shoulder stretch you are simultaneously stretching the chest muscles. This is very important, as our chest muscles are typically overworked and tight which can over time cause poor posture. Give this a try and if you have questions on how to modify or if you want other options comment below. Remember to tag #21daysofmindfulmovement to participate in the challenge. Be sure to check out @havelovewillyoga for her #yoga version of a shoulder opener. Fun Fact - I loooooove @havelovewillyoga choice for her yoga #pose. Enjoy!! Tag your fitness friends! 💪 #fit #fitness #fitnessdaily #fitnesseverydamnday #exercise #exercisedaily #strongbodystrongmind #ivystrength #yoga #yogachallenge #gym #gymrat #gymlove #gymchallenge #stretch #strength #consciousmovement #muscles #personaltrainer #yogi