#bcrcprinceton

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Body for Life Meeting!

Great night with some of our Body for Life participants! Everyone enjoyed tasting new foods to add to their plan along with sharing recipes. Yum!

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Workout at home with Jen!

SHOULDER PRESS: standing with feet pointing forward and planted under your shoulders, roll your shoulders back and tuck your blades down, with weights in hand lift your arms up to make a field goal post, hold, press the weights up overhead slowly lower back to start and repeat

TRICEP KICKBACK: standing with feet pointing forward and planted under your shoulders, roll your shoulders back and tuck your blades down, bend forward slightly at the waist, glue your upper arm to the side of your body, with arms bent and weights in hand bring the weights next to your chest press backwards as far as your elbow allows controlling the movement with your tricep slowly return to start and repeat......never lift your upper arm off of your body to extend further back, only go as bar as your elbow allows

PUSH UPS: come onto the floor on all fours, you will align your buttock, spine, neck, and head into one line, push your pelvic area towards the floor so everything is in one line, your arms will be under your shoulders, slowly lower yourself towards the ground, as low as you can go, bring yourself back to starting position and repeat.....it is important not to arch your back or lift your butt...keep everything in one line.....if you are new to push-ups and/or you have just received clearance to begin working your chest muscles this move can be done on the wall to help gradually build you up

CHEST PRESS: lying flat on the floor, back pressed into the floor, knees bent, bring weighted hands next to your chest palms facing your knees,  press arms up towards the ceiling unto weights are fully extended above your chest, slowly lower and repeat    concentrate on using your chest muscles to execute this move

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Workout at home with Jen! (part 2)

CHEST FLY: lying flat on the floor, back pressed into the floor, knees bent, bring weighted hands straight up in air over your chest , palms facing each other, with a slight bend to your elbow lower your arms out to the side, slowly return to start squeezing your chest muscle to make sure they are activated in this move , repeat

SQUATS: standing with feet pointed forward and planted under your shoulders, lower your body down as if you were sitting in a chair, it is important not to let your knees go over your feet, if you notice your form is off, push your buttocks back and then lower, go as low as you can go and return to start, repeat.....we all have different strengths....you may not go down to far but if you are using proper form as you continue to do this exercise your legs will get stronger and you will be able to go lower over time....most important is form

STATIONARY LUNGES: standing in a wide split stance with one leg forward and the other back, make sure your toes are pointing forward , front leg stays stable, back leg will have your heel off the floor and you will balance on the toes, lower the back leg to the floor, as low as you can go, return to start and repeat

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Workout at home with Jen! (part 3)

BACK EXTENSIONS: stand with feet under shoulders toes pointing forward  roll shoulders back tuck blades extend arms out in front of you holding band in both hands  at chest level. Extend arms out to side to create a t squeezing your shoulder blades together. Controlling the band return to start and repeat .... do not lose your form by lifting your shoulders up towards ears you will put to much stress on your neck and shoulders. Find the right resistance in the band

PLANKS: lying prone on the floor place your elbows under your shoulders with you lower arms facing forward, come up onto your toes, you will need to use your core muscles to lift you up,do not let your feet push your shoulders over your elbows,  at this point you are to keep head, neck, spine, buttocks all in one line...your butt should never lift above the rest. and there should never be an arch in your back...I like to say that I should be able to put a tea cup on your back and leave it there without spilling...you are to hold this for however long you can squeezing your abdominal muscles towards your back. If you are following the BFL program I have the ladies holding for 12 seconds, 10 seconds, 8, seconds, 6 seconds, 24 seconds :)  as you get stronger you will be able to hold longer

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DID YOU KNOW? Menopause and breast cancer contribute to a loss of bone density and osteoporosis? Lifting weights is extremely important in helping to aid keeping bones strong by keeping the muscles strong!

Here is our Thursday morning weight training class - just a bunch of breast cancer survivors workin their butts off to keep those muscles and bones strong! WARRIORS!

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today’s cardio for some of the BCRC ladies? KICKBOXING! what an amazing cardio hour from our fierce instructor Pam - we LOVE a good workout! keep those calories burnin!

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we’re back from a 3-day holiday weekend and we know how that can go...it’s rough! but getting back into a steady workout is SO important! zumba, weight lifting, yoga - whatever you enjoy - just get moving!

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we had a few questions about where to purchase the EAS protein powder and bars - Jen just received her haul from Amazon (cheapest place as well). Also, feel free to throw in some berries or half a banana for added sweetness or a handful of greens to up your nutrition density for only a few extra calories!

MMMM, ENJOY!