fittrainer.dawn

Don’t forget to be good to your back! Our backs are our heavy lifters. They pick up the slack from your core, your legs, your arms, whatever is not pulling it’s weight. While it’s important not to rely unnecessarily on our backs, the truth is you will from time to time. So just make sure you give it the TLC it needs to bounce back and be ready for duty! Here are a handful of stretches to loosen you up and keep you standing tall. Play around with each stretch until you feel discomfort but not pain, then try to hold each pose for 20-30 seconds. Try for 2-3 reps per move.
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@ Atlanta, Georgia

The start of a new month is a great time to set some new fitness goals for yourself. I don’t like to use a scale to track my progress, I much prefer to focus on how I feel and how I’m progressing physically. Here’s a quick 5-minute FIT test you can do once a week to gauge your progress and help motivate you to keep pushing forward! You don’t have to use the exact moves I’ve outlined, just choose five that assess your upper body, lower body and core strength, your cardiovascular fitness and your flexibility. The goal is to do as many reps of each move as you can in a 60 second time interval and then hopefully grow the number of reps you can accomplish over time. Doing the FIT test once a week will help you track your progress over time.

5 MINUTE FIT TEST
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1️⃣ Push up, shoulder taps
2️⃣ Crunches
3️⃣ Squats
4️⃣ Mountain Climbers
5️⃣ Toe Touch Stretch - for this move, hold the stretch for 30 seconds, release and then hold for 10 more seconds. The test here is how far you can push through the stretch.

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