“Always do your best. What you plant now, you will harvest later.”
Stability Ball Glute Bridge
This exercise is called the Stability Ball Glute Bridge. It targets the gluteus maximus muscle.
Start out by lying down on a floor mat with your knees bent and both feet flat on top of the stability ball. Flatten your lower back against the mat and place your arms out to your side with your hands flat on the floor for balance.
Begin the exercise by pressing your heels into the stability ball while raising your hips up until they’re fully extended, forming a bridge-like position.
Focus on using your glutes to raise your hips, rather than overcompensating by hyperextending your lower back.
Pause at the top of the movement and squeeze your glutes then slowly lower your hips back to the starting position. The negative or downward phase of the glute bridge is just as important as the upward phase.
STRAWBERRY BANANA WHEATGRASS PROTEIN SMOOTHIE
- ½ cup strawberries (25 Calories) (1 gram protein)
- ½ Large banana (53 Calories) (1 gram protein)
- 1 scoop wheatgrass powder (35 Calories) (2 grams protein)
- 1 scoop whey protein isolate (85 Calories) (15 grams protein)
- 5 ice cubes
- 198 Calories |19 grams protein
Motivation Monday 4/20/15
Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. – Helen Keller
In order to succeed we must first believe that we can.
DOUBLE GREEN PROTEIN FRUIT SMOOTHIE
- 2 cups spinach leaves (8 Calories) (1 gram protein)
- 1 scoop wheat grass powder (35 Calories) (2 grams protein)
- ½ banana(53 Calories) (1 gram protein)
- ½ cup blueberries (34 Calories)
- 1 scoop whey protein isolate (85 Calories) (15 grams protein)
- 5 ice cubes
- 215 Calories |19 grams protein
Motivation Monday 12/15/14
Our greatest weakness lies in giving up. The most certain way to succeed is to try just one more time.
The will to win. The desire to succeed. The urge to reach your full potential. These are the keys that will unlock the door to personal excellence. – Confucius
WAKE ME UP BANANA BLUEBERRY PROTEIN SMOOTHIE
- ½ banana(53 Calories) (1 gram protein)
- ½ cup blueberries (34 Calories)
- 1 inch x 0.5 inch slice of ginger root (10 Calories)
- 1 scoop wheat grass powder (35 Calories) (2 grams protein)
- 1 scoop whey protein isolate (85 Calories)(15 grams protein)
- 5 ice cubes
- 217 Calories | 18 grams protein
Ab Wheel Jackknife
This exercise is called the Ab Wheel Jackknife. It targets the rectus abdominis muscle.
Start out by getting down into a standard push up start position with your legs straight and both feet strapped into the power wheel.
Begin the exercise by pulling your knees in towards your chest by contracting your abs and flexing your hips and knees, forming a jackknife position.
Focus on using your abs to curl your torso rather than allowing your hip flexors to do all the work.
Return to the starting position by extending your hips and knees slowly while keeping tension on your abs.
Movements should be smooth and controlled and avoid holding your breath.
STRAWBERRY BANANA GINGER PROTEIN SMOOTHIE
- ½ cup strawberries (25 Calories) (1 gram protein)
- ½ banana (53 Calories) (1 gram protein)
- 1 inch x 0.5 inch slice of ginger root (10 Calories)
- 1 scoop whey isolate (85 Calories)(15 grams protein)
- 5 ice cubes
- 173 Calories | 17 grams protein
Power Wheel Hamstring Curl
This exercise is called the Power Wheel Hamstring Curl. It targets the hamstring muscles.
Start out by lying down flat on your back with your legs straight and both feet strapped into the power wheel. Place your arms out to your side with your hands flat on the floor for balance and raise your hips off the ground by contracting your glutes.
Begin the exercise by pulling your heels in towards your butt in a curling motion by flexing your knees.
Return to the starting position by extending your knees slowly while keeping tension on your hamstrings.
Keep your hips elevated throughout the entire movement and avoid hyperextending your lower back.
FITSPIRATION™ 