Tag Archives: Weight loss

SAND WORKOUTS

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Now that winter is coming to an end this year  🙂 – we need to ditch those winter blues and get outside!  Being creative with your workouts and changing up your location is rewarding both mentally and physically.
Let’s talk about SAND.  
The benefits from working out in the sand are HUGE!!!  
        During a sand workout, your…
 
 
The unstable surface…
  • burns more calories
  • makes exercises more challenging
  • creates less impact on joints
  • works the stabilizer muscles

 

If you aren’t convinced yet, let me put it this way:
Sand training will improve cardiovascular endurance, muscular endurance, strength, balance, ability, reaction time and coordination!

 

So go find a beach, a lake (with a sandy beach), or a sand volleyball court and get moving!!!
Yup- I get my kids moving with me. 

Taylor’s face!!!  She must be loving the burn!
Exercises to do in the sand:
  • squats
  • lunges
  • plyometric jumps
  • walking
  • jogging
  • pushups
These are just a few ideas!

Caution:  
Because of the unstable surface, the ankles, achilles, and knees are susceptible to injury-
so a good warm-up and stretch is essential!

Muscle Confusion = Build Lean, Strong, Healthy Muscle

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Why would I want to confuse my muscle?


I try hard all the time to NOT be confused!


Well, when it comes to muscle, it’s a really good thing!  The idea behind muscle confusion is to make the tissue constantly change and adapt to different exercises.  Keep it guessing.  By doing the same strength training workout a few times a week, the muscle learns the routine and begins to work efficiently to execute the load being demanded.  It will begin to require less energy to preform the exercise.  

This can work to our advantage in life, but when it comes to shedding pounds and building strong lean muscle, it is not helpful.  It can cause progress to stop and measurements to hit a plateau.


Muscle confusion exercise is about performing a mixture of different exercises so that the muscle fiber has a hard time adapting. 
 This will require them to work harder to preform and repair.


RESULTS:

* burning more energy for fuel

  *producing better results in a shorter amount of time!



GOAL:   Keep the muscle guessing by using different weight/rep combinations and choosing a variety of movements.  
CHANGE IT UP!  
KEEP YOUR MUSCLES GUESSING!


Example:  
When doing pushups, choose different hand position.


Military Push-Up
                                              

Diamond Push-Up

Example: 
For legs, add as much variety as you can think of to your workout.  Here are a few examples…


Wall Squats

Bridge on the Ball

Lunges
Muscle confusion routines will build strong, 
health muscle fiber
… NOT BULK!


 so MIX IT UP!