Push ups on your knees is a good place to start without straining your back.
Lately I have been working on a series of articles for various health and fitness magazines about training after having a baby or trying to get back into peak performance shape after having a serious injury.
The first article I wrote about the importance of strengthening the core and the chest for framing. Ladies, it is very important that your core is strong before you progress to doing push ups on your feet. If you can perform 20 push ups on your knees with a straight back (no banana back) then you are ready to progress to push ups on your feet. But if your back is sagging, stick to push ups on your knees, aim to get your chest almost to the floor to get your core strong, otherwise you might straight your lower back. Baby steps.
My in depth article lists all the main reasons why performing resistance training is A MUST for all women.
On Target Publications is a resource for fitness and health professionals to keep up to date with the latest knowledge and to stay informed. The books, audios and articles that the authors publish are all written by professionals in the industry and backed up with science and years of experience. I am honoured to be writing for these guys and my focus is on women's health and fitness.
This article discussed the myriad of benefits of resistance training for women - from increased bone density to reduced stress. This article is about all the other health benefits that aren't related to apperances. Unfortunately in this day and age people work out so they can look better, but there are so many other reasons why we should all be performing resistance training that keep us healthy and happy. So for all the trainers out there who have a client who is on the fence about lifting those bigger dumbbells for fear of getting too bulky, have her read this and I guarantee it will change her mind.
Having muscle on your frame doesn mean you are masculine. It means you are fit, healthy and strong which is all about feminine strength.
Carry a water bottle with you everywhere you go to ensure you are rehydrating after a hard training session.
As athletes we need more water than the average person. During a hard training session we may lose up to half a gallon or 3 liters of water. To replace that much fluid actually takes a conscious effort and this can be tough if we have hectic schedules where we are on the run all the time and it is easy to forget. Remember that by the time we feel thirst, we are already dehydrated and our body is not performing as optimally as is could be.
Many of you ask me about ways to prevent soreness of the joints in the fingers. Joint pain in the knees and hips is very common in athletes also. If you are experiencing sore joints it could be due to dehydration. The cartilage in your body is composed mainly of water. Cartilage surfaces glide over one another and can become worn over time. Water is needed to transport the nutrients required for maintenance and repair, whereby new cartilage is produced to replace the damaged cartilage cells. Dehydration may increase the abrasive damage and slow down the repair, resulting in joint pain. So something as simple as having a few extra glasses a day could greatly diminish your joint pain and increase your mobility.
Drinking more water could be the very simple solution to sore joints and other aches and pains.
In order to feel, look and be the best you can be involves a number of factors and not just one thing.
I have been travelling a lot lately and have not been able to carry out my usual routine. I realised that to look, feel and be your best many different factors come into play. It is not just about eating clean or squeezing in a workout, it is about creating a lifestyle that allows all your body and mind to thrive. Sleep, diet, exercise and time out to de-stress such a meditation session are all equally as important. Just one element such as eating clean is not going to make you healthy if you are stressed all the time or if you don't have time to exercise. as Having a lifestyle that enables you to achieve all the elements creates a healthy mind and body and allows you to feel, look and be the best that you can be.
Try eliminating foods one by one that you may think are causing bloating, to achieve that flat tummy.
Unfortunately there are lots of healthy foods that can make you bloated. Just because a food has a lot of antioxidants or is high in cancer fighting agents such as broccoli, doesn't mean that it will always react well with you. Everyone is different and understanding what works best for your body is really important so you can feel your best and have that flat tummy without looking bloated and feeling uncomfortable. Some foods known to cause bloating are: nuts, apples, avocados, broccoli, brussels sprouts and cauliflower just to name a few. Dairy is a food group that is very well known to cause bloating which is why I don't recommend it. In fact due to all the other not so great qualities, the only dairy I recommend is organic greek style yogurt with no added sugar and all the live cultures.
If you are eating 'healthy' and feeling bloated start by eliminating some foods from your diet to see what exactly is affecting you.
"During pregnancy, the shift in weight distribution and centre of gravity causes pressure to mount on the mother's lower back, hips, and pelvis. This tightens the hip flexors and weakens the gluteals and hamstrings considerably. The imbalance can cause lower back pressure and a lot of pain.The abdominal wall may also separate, creating what is called diastasis recti, and the hormone relaxin is released which loosens all the ligaments in the pelvis. To top it all off, the ligaments of the pelvis, adductors and glutes are all weakened further during the birthing process. It’s a hell of a lot to deal with, and the overall result can be painful – many women have trouble climbing stairs and walking at a brisk pace.
But all is far from lost. I am back to doing the sports I love at a high competitive level, and I want you to get back to what you enjoy, at the level that you desire. The journey back to your former athleticism starts here..."
Read on about my article I wrote for Breaking Muscle Magazine about getting your core and hips strong again after having a baby. There are step by step videos. Enjoy.
I am excited to be teaching a women's only training camp for the Pan Ams. This is a great opportunity to train and roll with other women since we compete with women. The sessions starting on March 5 untilMarch 12 will include techniques, drilling, timed rounds, conditioning and nutrition- eating for optimum performance and eating to make weight. This is open to any lady who wants to get her groove on in Las Vegas no matter what belt, team, patch, age or rank. It should be fun!!! Please email me for details. Spots are limited.
A great chance to connect and to train with other talented ladies!
Last week I was added to the BJJ Heroes list which is a database of BJJ fighters from all around the world. I am pretty sure I am the only Australian to be part of this encyclopaedia for Jiu Jitsu athletes so it is a real honour. Thank you bJJ Heroes!
