Tag Archives: Weight training

Bye-Bye Fat: Weight Lifting for Beginners

I just had a conversation this morning with one of my personal training clients about muscle.  She said, “The scale doesn’t seem to be moving, but my clothes are fitting better and my body feels tighter.”  That’s great!  Forget the scale and let those clothes encourage you!  Ladies, you have to believe me: 
In fact, MUSCLE BURNS FAT!!!  

 It’s true, in order to say good-bye to unwanted fat, you need to be lifting weights.  It will REDESIGN and RESHAPE your body 🙂 
HERE is a blog I wrote about strength training for WOMEN.  
Take a look! 
Please let me know if you have questions.  
Now go lift something today!!!


Finding your “ENGAGED CORE” before Weight Lifting

Being a pilates instructor, my favorite thing to say is, 
 I say it all the time, and I have people saying it to themselves throughout their day.

Let’s talk about the CORE:  
It’s made up of both deep and superficial muscles that stabilize, align, and move the trunk of the body.  We are talking our abdominal muscles, our bootylicious muscles (the gluteus), the lower back muscles, along with with the psoas of the hips and the multifidus of the spine.  The multifidus muscles are small, but very powerful in giving support to the spine.  Their function is to take pressure off of the discs in between each vertebra.  Strengthened, they can actually make you a little taller!  They are essential in keeping the spine stable and straight.

A good core workout will hit all of these areas.  It is a good idea to understand and strengthen your core before lifting weights.  Your CORE should ALWAYS be engaged before you lift any weight to protect your back.  This can protect you from back injury.

With my clients, I lead them through a Pilates routine to warm up, stretch out, and activate the CORE before they ever lift a weight.  Then, before they lift the weight above their head for a military press, for example, I say “ENGAGE YOUR CORE!” — and they are easily able to master the perfect form!

How to find your “ENGAGED CORE
Lay on the floor with your knees bent. 
Stick your hand under your back.  
If there is space between your lower back and the floor, your CORE is relaxed.
 Now, flatten out that space by pressing your abs down toward your spine.
Now the back is flat.
Relax the CORE and engage it a few times noticing how your hips move.  Now get up and try to do that same movement standing.  Remember to keep your chest up.

Practicing the “ENGAGED CORE” position when lifting weights will create muscle memory for that posture and will roll over into everyday activities.


Muscle Confusion = Build Lean, Strong, Healthy Muscle

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.


* 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.  

When doing pushups, choose different hand position.

Military Push-Up

Diamond Push-Up

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

Muscle confusion routines will build strong, 
health muscle fiber

 so MIX IT UP!