Posted in Fitness

The Six Basic Movement Patterns

Hi guys! I am so excited to finally be answering all of your questions regarding workouts and to be creating a template that you can utilize on your own with these six basic movement patterns.

I know last week I chatted with you all a little bit about the 6 basic movement patterns {Hinge, Squat, Pull, Push Carry & Core} but didn’t go too in depth in explaining what they are/ exercise examples and in this post i’m going to do just that! Below is a bit of an overview into each movement pattern, how they will benefit you and exercises within each movement. Check it out and start adding the movements into the workout outline!

The Six Basic Movement Patterns

When I decided to create this workout plan I knew I needed it to be something truly sustainable, something that would yield results for people and something I 100% believed in. I had seen too many trainers come out with  workouts that didn’t have the clients best interest at heart, or just didn’t make sense to me! This workout template is something I hope you morph into a plan that works for you, not a list of moves that I like or a plan that is easier for me to create. This is why I explain in depth and give you the chance to choose for yourself what exercises make sense for your body and your current level of fitness.

Now you’re all wondering why are the six basic movement patterns important? Well it’s because these movements yield full body strength and, in the process, give you a “full-body look”. This is the look of a body that is balanced and healthy. Have you ever been to the gym and seen the guy/ girl that is built like an upside down triangle? His/her arms are so large and the legs look like twigs? I’m sure we’ve all seen him/ her {not trying to hate on anyones body type just giving a visual} and this body type is a result of only focusing on one muscle group during a workout. My goal is to change the way we view our bodies- to think of them as a cohesive unit, not a bunch of isolated muscles. This isn’t to say that you can never do isolation exercises but the majority of your workout should consist of full-body exercises. The reason is simple, these exercises produce the best results in the least amount of time.

Hinge

The hinge movement is completed by bending your torso and hinging at your hips. This movement is important because it strengthens muscles that protect your spine and teaches you how to create full body tension {because it works your lats, glutes, hamstrings, spinal erectors, etc. instead of just one muscle group}. The hinge is often referred to as a deadlift shown in the photo below and has a bad reputation for it being bad for your back and spin but when done correctly {this is why form is so important} it actually strengths these spinal muscles and helps maintain lower body balance. A hinge can be done with a dumbbell, kettlebell, barbell or {my fav.} trap bar.

Form Tips: Keep your spin neutral, Keep weight close to middle of feet or center of gravity, think about squeezing your arm pits to activate your lats {this helps with keeping the bar close to your body}.

Exercises: Deadlift/ straight leg deadlift, Dumbbell Deadlift

BL Hinge Movement

Bl Hinge

BL Hinge

Squat

The squat movement is completed by planting your feet and lowering your body down between your legs while keeping your torso upright. This lower body movement requires deep knee and hip flexion and works the quads, hamstrings, glutes, calves & hip adductors/ abductors. Squats can be performed on 1 leg or 2. To start I would suggest a bodyweight lunge and if done correctly progress to something like a goblet squat.

Exercises: bodyweight squat, goblet squat, front squat, rear foot elevated split squat, airborne lunge/ true single leg squat.

squat movement pattern

squat movement pattern

Squat moves

Upper Pull

The pulling movement is completed by pulling a weight towards your body and can be done horizontally {Rows} or vertically {pull up}. The pull movement targets back muscles as well as biceps and works the shoulders/ core while stabilizing yourself. The pull movement also improves posture and upper back strength negating the effects of {computer hunch or rounded shoulders/ spine}.

Exercises: Vertical: lat pull down, assisted pull up, pull up, weighted pull up, Horizontal: ring rows & single arm dumb bell rows.

Bl Pull movement pattern

blissfully lively Pull movement pattern

bl pull up

Upper Push

The push movement is completed by pushing weight away from your body. This movement targets the triceps, pecs & shoulders. The staple move here is a push up. If you’re a beginner start on an incline such as a wall then move down bench push ups, making your way to floor push ups. Try not to lean on “knee push ups” as a modification and think incline push ups as your modification.

Exercises: Horizontal: Push Up {wall, bench, regular, decline, weighted}, Dumbbell bench press. Vertical: Overhead dumbbell press, landmine press.

blissfully lively push ups

Blissfully Lively Push movement

Carry

The Carry movement is done by picking heavy dumbbells up and quite literally carrying them around while you walk. This simple movement works your entire body, by forcing you to keep tension while walking. This movement improves upper back strength, grip strength, deep hip musculature, shoulder/ back health, the list goes on. This movement is definitely the most bang for your bucks there is, forget sit ups your core will be on fire after carrying around heavy weight.

Exercise: farmers walks {pick up 2 heavy dumbbells and walk up right until you can’t hold them anymore. Drop and then pick up again and walk until you can’t hold them. Repeat until you can’t go any more hahah}.

Core

The primary benefit of your core is to stabilize your body {not to flex like we think is necessary in a crunch}. Your core is always working during full body movements and its main function is to resist extension and rotation.

Exercises: Deadbugs, planks, side planks, leg lifts, toe touches.

BL Core

Core Movements

I hope this post helped explain a bit more about what each of the movement patterns are and some examples to get you started. Each week now until February 15th I will be adding a post specifically centered around a certain movement pattern including specific exercises, essentially compiling a library of exercises for you to choose from. Check back as the list of exercises grows so you can begin trying them and adding them to your workout template if they feel right for you.

xo,

Lauren

Feeling motivated to start right now?? Take a peek at the BL Thanksgiving Boot Camp Workout and head to your local gym!


BL Workout Outline & How to Structure Your Workout

The day has finally come where BL adds some fitness specific content. I feel like this post has been a long time coming, and I am so excited to finally start creating more fitness content for you guys. I have put fitness specific posts towards the back burner for the past few months because I wanted to lay a solid foundation before I started throwing workout posts up and all of you were like “who’s this girl?”.

BL Workout outline

I wanted you all to know what I stand for, what workouts I personally do, my background & what I think will be the most effective given your goals. Which is why before I treaded too deep into any fitness content I released all 3 of the BL Wellness philosophies, Fitness, Nutrition, & Mindfulness. The wellness philosophy gives you an overview of what the pieces I think are to create a happy & healthy life {fitness, nutrition & mindfulness} then each one is broken down into their own post explaining why each of these if added into your daily routine will make you the happiest & healthiest version of yourself. So give those a quick read if you’re new to the blog.

Anyway.

 I have been asked so many times “when are you going to post fitness content, you’re so inspiring”, “how do you do that move” or my favorite straight and to the point “post more workouts”. So I’m sorry that I have been holding out, and hoarding the goods from you all but trust me it’s worth the wait.  While away from posting workouts I have been planning how to release this to you guys and now It’s more of a concise thought out format that will be easier for you guys to utilize.

One of my biggest problems with workout programs these days is that they give you the workouts preprogrammed but don’t explain proper form, or show you how to structure your own workout incase you didn’t like {can’t do, don’t feel comfortable completing} any of the moves they gave you. I want to change the thought process of purchasing a workout dvd, booklet, etc. from “the experts” and start giving you the tools and motivation to program your own with what works best for you, because honestly YOU are the expert of your body!

Workout Outline

So starting today I am going to break down my workouts for you all in laymen’s terms, giving you the basic movement patterns all workouts should be structured around and your workout outline. This post is going to go a bit in-depth but I will always summarize so you aren’t feeling like what in the hell is this chick talking about.

I understand how it feels to be frustrated and not understand the scientific body movements some crazy trainer is telling you to do so here I will definitely break it down for you …stick with me!

Lets get right to it…

Your workouts should always be structured around full body multi-joint exercises because they force you to use more muscles to not only complete the exercise but to also stabilize your body. Some multi-joint movements are push ups, squats, and deadlifts. A pushup is a multi-joint movement because it works your chest & shoulders as well as your lats & upper back muscles not to mention you are stabilizing your body in a plank position to complete the move which engages your core.

BL Push Up

The opposite of this would be a single-joint exercise such as a tricep extension which also works the lats just like a push-up but engages only the lats and doesn’t use any other muscles to complete this exercise. Basically a push up {multi-joint exercise} is more bang for your buck than a {single-joint exercise} tricep extension. This being said a tricep extension isn’t a bad exercise it just isn’t as beneficial.

So now you’re wondering why are multi-joint exercises important? Because when programming your workout you want to include multi-joint exercises in the 6 basic movement patterns. These basic movement patterns are

  1. Squat
  2. Hinge
  3. Pull
  4. Push
  5. Carry/ Lunge
  6. Core

Side note: I know this can seem overwhelming but I wanted to give you all the info before just handing you the workout plan. Stick with me and I will explain the 6 basic movement patterns in the next post.

Creating Your Workout Plan

There are many ways to program a workout given your goals but this is what I have found is most simple and effective.

  1. Find 3 nonconsecutive days per week allowing yourself rest days in between such as {Monday, Wednesday, Friday} or {Wednesday, Friday, Sunday} etc. that work best for you and most important be consistent with it!
  2. Make sure you always complete a warm up prior to working out this allows your muscles and joints to loosen and become ready for the stress you are going to put them under.
  3. Group exercises in 2 clumps of 3 {which I will show you below} perform exercises A, B, C rest and repeat 3 times. Rest. THEN complete exercises D, E, F rest and repeat 3 times.
  4. Finally finish with a “conditioning finisher” such as sprints burpees, jump rope, anything that gets your heart rate up.
  5. Foam roll/ stretch after your workout.

You can use this workout outline/ format to put together a workout that works best for you. I have added in the structure that I think is the most effective and you can change out the exercises to meet your needs. Next week I will go more in depth into examples of the 6 basic movement patterns {Push, Pull, Hinge, Squat, Lunge, Core and Carry} so you can begin to see which moves you like and how you want to lay them out in your plan. I will also be adding an exercise library to the blog where you can search all Hinge moves or all Push moves and it will bring up a list with photos and proper form associated!

*** NOTE: This Workout Plan is meant to be brought with you to a gym and completed using free weights, barbells, and other gym equipment.

 You can download the outline Here

I hope you all learned one tidbit from the outline about creating a workout that works best for you and will come back to the blog next Wednesday to learn more about the 6 basic movement patterns and exercise examples to input into the workout outline!

xo,

Lauren

 


Blissfully Lively Thanksgiving Bootcamp Workout

Happy Thanksgiving!

I hope that you all have a fabulous day surrounded by ones that you love eating all the turkey, cranberry sauce & vanilla chai cheesecake your heart desires!

I wanted to take a quick second to thank you guys that read this blog! I am so grateful that I get to play a little part in helping you become the healthiest and best versions of yourself one workout, recipe & blog post at a time. It is seriously the most rewarding and fun job I could ever ask for. So thanks for being awesome, keep doin’ you!

Ok time to get to the bootcamp workout… Side note a down dog sequence consists of {inhale circle arms up, exhale forward fold over, hang there, inch hands out into plank position, Chaturanga, Updog, down dog, peddle feet, inch hands back towards feet and stand up}

Blissfully-Lively-Thanksgiving-Bootcamp-Workout

Thanksgiving Bootcamp Workout

Warm up

3 Down dog sequence

3 {20 sec.} plank holds

5 neck rolls each side

Circuit 1 x3

10 Dumbbell Dead Lift

8 Overhead Press

10 Weighted Jump Squats

Circuit 2 x3

8 Dumbbell Plank Rows each side

15 Skaters

10 Burpees

Circuit 3 x3

5-10 Deadbugs

8 Dumbell Lunges each side

10 Pushups

Cooldown

Foam Roll, Stretch, Hydrate

Xo,

Lauren

Looking for a last minute Thanksgiving recipe? Whip up my Cranberry Butternut Squash Salad recipe!


Blissfully Lively Fitness Philosophy…MOVE

Move Fitness Philosophy
Move Every Damn Day

No exceptions. No excuses. Just move.

The baseline of the Blissfully Lively workout philosophy is to move your body. Then it’s a choice of how you want to do that. I promote and suggest strength training or lifting weights as the best way to move your body and feel strong. I suggest 3 strength workouts a week non-consecutively so say (Monday, Wednesday, Friday) and a bit of something else you love to do to break that up on Tuesdays and Thursdays (anything really that gets your body moving and your heart rate up). Working out and moving your body 5 days a week with 2 rest days is ideal.

WEIGHT LIFTING?…YES YOU READ THAT RIGHT

I know when I say weight lifting your ladies minds go straight to thinking of people like body builders, maybe as severe as the hulk 🙂 and you begin to freak out and think wait! I don’t want to look bulky or shredded (I will chat about all of this in another post so stay tuned) don’t worry you won’t! I too thought this when Chris began programing workouts for me. I kept saying

“I just want to look toned, why don’t you understand”

with him responding:

“Just trust me, try it and you will be amazed at how awesome you feel and look”

Well like all things (really you guys it’s so annoying) he was right.

What you will get from it is the (I hate to use this word) “toned” look you’re going for while also feeling so fucking strong! We need to flip the idea that lifting any weight is only for the guys and that women shouldn’t touch weights because it makes them “bulky”. Cause honestly it’s really hard to add noticeable size to your muscles. For most people, it takes months or even years of consistent training and proper nutrition to add aside. Also women don’t produce nearly the same level of testosterone as men do which makes muscle growth even harder for us! SO…

I’m on a mission to stop this myth. Reverse your mind and open it to a new way of working out.

blissfully lively move

I keep talking about being strong or getting stronger as my main focus but never have explained why this is…keep reading!

Why strength is the foundation

In the busy lives that we live, we’re always looking to do things as efficiently as possible. And honestly, strength training gets results! Whether you want to move, look, or feel better the combination of moving weight and body weight training will get you the best bang for your buck! It’s a simple recipe of handwork and consistency and while it might not be the sexiest, newest, or fad workout on the market it’s the one that has always worked and always will.

With all of this being said the workouts I promote on my blog aren’t ever going to be anything you can’t complete, yes they will be challenging but the moves won’t be so far out there that you feel self conscious or uneducated. Along with every workout that I post I will also include a video of me doing the exercise so you all have the tools and education to complete it at your local gym or wherever you choose to exercise! For every exercise there will be modifications that make it easier or harder depending on your ability level. It’s my goal to help you find your starting place and progress from there.

These workouts could be anything from weighted squats to hanging leg raises. I want you to know what you’re doing so you can actually complete the workout instead of go to the gym feel overwhelmed with all these moves you have no idea how to say let alone complete and turn around and leave.

Because honestly I have completely felt like this. One of the main reasons I wanted to transform this blog into a motivational wellness space for women is because I would go into the gym with a preset workout that Chris would program for me, be standing in front of the weights and completely forget what a goblet squat is supposed to look like, or how my position should be in a deadlift. All the while feeling self conscious because I’m working out among the guys.

Yes to some goblet squats may seem like a super simple move but to a beginner (like I was) and I’m sure a lot of you are it can be so overwhelming. I’m here to help! I will be posting workouts/ exercises starting the first week of December so stay tuned! Also please don’t ever hesitate to send me a message if you’re feeling confused, frustrated, have questions about an exercise, etc.! Shoot me an email anytime 👉 Blissfullylively@gmail.com

Blissfully-Lively-Move

I can’t wait to begin sharing my knowledge {with the help of Chris} of fitness with all of you & work to empower you to be the strongest best versions of yourself!

Xo,

Lauren

Wanna learn more? Check out the Blissfully Lively Wellness Philosophy while you’re at it!


Blissfully Lively x Mallory Drew Kettlebell Workout & Giveaway


Kettlebells…AKA one of my favorite pieces of gym equipment. I love them because they’re so easy to use with the weight dispersed primarily in the bottom and a perfect handle to hold on to. I don’t use them at our home gym because honestly they’re ridiculously expensive and Chris and I have dumbbells that work just as well so we haven’t bought any kettlebells just yet.{but hopefully soon…christmas gift anyone?}

If you’re going to complete this workout at home you can substitute a dumbbell, or if you go to a gym by all means grab a kettlebell with the weight that works for you! {We intentionally left the weight portion blank because it can differ from exercise to exercise, and person to person}.

I have come up with this workout with friend and fellow blogger Mallory of How to by Mallory DrewMallory & I recently became friends on Instagram bonding over fitness blogging and loving each others out look on a healthy lifestyle. Mallory’s blog chronicles her life living authentic or “filter free” as she would put it writing about recipes, style, fitness & her must haves.


Because Mallory and I loved putting this workout together so much we decided to make it into a giveaway. Here are the rules:

  1. You have to be following me {Blissfully Lively} & Mallory {How to by Mallory Drew} on Instagram
  2. You have to comment on both of our Instagram posts about this giveaway tagging 2 friends.
  3. Complete the workout and have a fucking blast!

Now you’re wondering well what’s the prize? We will be giving away a super cute workout gift basket including a kettlebell workout tank top, jump rope, water bottle, protein bars etc.! We will pick the winner this Friday the 18th.

Blissfully Lively x Mallory Kettlebell Workout

This workout is designed to run through each circuit 3 times and then move on to the next circuit.

Circuit 1 X3

10 KB Swings

5 {each} KB Turkish get ups

15 KB Toe touches

Circuit 2 X3

10 KB Goblet Squat

8 KB Overhead press

 15 KB Sit up

Circuit 3 X3

8 KB Deadlift

8 {each} KB Row

10 Kb Leg raises

Don’t forget to like our Instagrams and comment to be entered into the giveaway!

Xo,

Lauren


Women & Strength Training…Summing Up My Instastory Rant

If you guys didn’t see, I posted a bit of a rant on my Instagram story last week. I was more than upset about an experience I had with a friend at her local gym. Recently I was asked by said friend to set her up with some workouts because she just didn’t feel like what she was doing was working for her. Obviously I accepted because I love helping people reach their health/ fitness goals and felt super excited that she wanted my input.

Blissfully Lively lifting weights

But let me just tell you this women’s only gym pissed me off. I was quite upset by one specific characteristic. They only offered up to 35lb dumbbells. Nothing heavier.

This upset me for 1 of 2 reasons. For one the idea that women don’t need more than 35 lb. dumbbells and two that there wasn’t even the option to try a heavier weight even if you wanted to…stifling.

blissfully lively womens strength training

Trap bar Deadlift

Side note: don’t get me wrong I understand the want for a women’s only gym, and truthfully I have nothing against this. I understand that working out among men can feel intimidating, and working out around your peers can be a bit easier and even motivating… but here we are again. MOTIVATING, if women feel more comfortable around other women in a gym type environment don’t you think they will be a bit more likely to pick up a little heavier weight to test it out?

I want to put this into a little perspective for people reading.

I would consider myself pretty strong for my frame, but no where near what I am capable of and where I want to be. So lets see what I use for weights

35lbs is the weight that I use when I do dumbbell rows, sets of 8.

150 lbs is the weight that I use to deadlift.

70lbs is the weight that I use to rear-foot elevated split squat.

Blissfully Lively Women & strength training

BL Strong

I don’t throw these numbers up to boast about myself or how fit I am, how much I can lift etc. That is 100% not my point. My point is to empower you! To tell women everywhere that:

YOU ARE CAPABLE.

BL Pull Up

I am a 5 foot tall fit person who has been working out consistently for 2 years. At the beginning of my fitness journey my dumbbell rows were only at 20 lbs. and that’s ok but here I am 2 years later using 35 lbs because that’s what’s called progress. Everyone progresses if they stick with it, and I know the women that attend this gym can too.

It just makes me upset for these women because I feel like they’re shoved into this little square that another person decided was their potential.

Bl Ab roll outs

At least give them the choice of how/ what they want to achieve. Basically those 35 lb weights said you’re only capable of lifting 35 lbs so that’s what we will give you and nothing more.

Like what? stop and think about that. What happens when 35lbs becomes too light? What happens when 70lbs becomes to light? Because trust me it will if you’re working out consistently to lose weight, get back in shape, become your best self! whatever reason, you can and will be able to lift more weight than that at some point in your fitness journey.

BL L Sit

BL strength Training

The bottom line in writing this post is to let women everywhere know that they are capable of more than what female fitness stereotypes perceive us to be. We can lift more than 35 lbs. and do the same workout as the fit man beside us. I want women to feel inspired and educated, to stand up for being a woman and being damn strong…I mean we do carry and push out babies so if that’s not saying something I DONT KNOW WHAT IS!

xo,

Lauren

Feelin’ motivated to get your ass to the gym? Check out my 4 tips to getting yourself there!


5 Ways To Break A Sweat On Your Off Day

Off days can mean 1 of 2 things for me. For 1 it can be a serious chill sess. catching up on shows, and lounging the day away, or 2 it can mean participating in a few of my favorite ways to break a sweat but not necessarily in the gym.

I try to workout 5 days a week 3 of those days I do strength training workouts and the other 2 I like to mix in some cardio/ stretching such as cycling, jump roping, trx, yoga, foam rolling, etc, anything really to break a sweat.

blissfully lively w/ smoothie wearing Lucy Activewear

Blissfully lively stretching in Lucy Activewear top

My “off days” usually consist of 2 days & fall during the weekend which makes it much easier to participate in some fun off day activities that still get me up and moving.

Reminder:  it’s healthy for everyone to have at least one day to chill on the couch, clean the house, regroup etc. So yes I love to stay active every day of the week, but I do have my total rest day as well (normally Sunday).

Here are a few ways to stay active during those off days.

  1. Biking/ Cycling
  2. Hiking (a must if you live in New England in the fall, I mean look at the below picture the changing leaves are 👌)
  3. Yoga/ Group Exercise Classes
  4. Skiing/ Snowboarding/ Any hobby/ sport you love
  5. Walk/ jog w/ Friends (add a smoothie in there and I’m set)

Blissfully lively on a bike wearing lucy activewear

It also doesn’t hurt to look as cute as possible while participating in all your favorite ways to get up & moving. Thank you Lucy Activewear for sponsoring this post and sending me a few activewear options to try out! Their High Impact Workout Bra is so comfortable, stylish and pairs perfectly with any activity i’m up for from a walk with friends to a sweaty cycling class!

Final note breaking a sweat doesn’t have to be terrible, find what works for you and stick with it! oh & no matter what make sure you’re having fun!

Blissfully Lively Off Day Workouts Wearing Lucy Activewear

Blissfully Lively off day ways to break a sweat

xo,

Lauren

Feelin’ hungry? Check out my Pumpkin Protein bars to chow on after that off day sweat sess.

 


Why Foam Rolling Should Be Added Into Your Routine

Foam rolling has become my go to before and after a workout. I don’t think there’s one thing in my life that I do more consistently now (other than drink water, & that’s iffy).

Let me begin by saying I was the biggest skeptic. I would make fun of Chris for bringing his foam roller with him on vacation, weekends away, having one in his office, etc. I was a serious downer on foam rolling until I realized all of its insane benefits and how amazing it made me feel.

I have hopped on the foam rolling bandwagon & i’m never looking back.

roa_4006

 

I have always had tight hamstrings like chronically tight. I injured my hamstring in high school playing sports and it flairs up when I workout and don’t stretch enough.

Chris would constantly tell me that I needed to begin adding stretching and foam rolling into my daily routine and that I would see some serious improvements if I did. & what did I do…tell him he’s being ridiculous and I’m completely fine and I don’t need to be rolling around on some foam cylinder, and he’s just insane 🙈.

Well let me just tell you I ate my own words.

So I began foam rolling before and after each workout and I’m way less sore, can make it through a whole workout without complaining about my legs & can actually bend over and rest my hands on the floor without having to bend my right knee.

I would call that a victory!

So now you’re wondering what in the hell is foam rolling and how does it help, right?

Foam rolling is a self-myofascial release or self massage that breaks up adhesions between your muscles and fascia (or spider web of tissue that wraps around your muscles). These adhesions are microtears that you get from working the muscle.

When you roll the muscles out it increases blood flow to the area. Which increases mobility and range of motion, speeds up recovery and improves the muscles ability to contract. All of these benefits lead to increasing performance.

Foam rolling tutorial

So basically, bottom line it’s a little piece of magic.

I like to roll my muscles before a workout gently to warm up the muscles and after a workout to release the muscles. Before I workout I foam roll gently just loosening my body up so my muscles are activated and after I roll more intensely holding or pushing in to any spots that feel that they need it.

When I roll I normally target my middle and upper back, glutes, hamstrings, quads and calfs.

If i’m rolling my back I stick to my upper and mid back section and focus on relaxing my back muscles and sinking farther into the roller with every breath. Slow and controlled breaths are key as well while I roll over the area for about 20 seconds. If there’s a spot that feels a bit more tender I will very slowly inch over that one spot and give it its own 10 seconds, again making sure I am slowly breathing through each pass. It is ok to feel discomfort but you do NOT want to feel pain. If it hurts take some weight off the roller by readjusting and try again.

Foam Rolling Tips

The foam rolling technique really is different for everyone. The way that I roll my back and target certain muscles might not be exactly the same as you do because everyone feels things in their own way. I personally need to target my hamstrings more because they’re super tight and some might need to spend more time rolling their quads because those are super tight for them.

It takes time to figure out which areas need the most attention and how to roll specific areas. It really is all trial and error. Trust me it can be frustrating but like anything else if you stick with it the benefits are amazing.

Here are also a few tips on what NOT to do when foam rolling:

  • Roll fast
  • Roll for more than 1 min. per area
  • Roll close to joint, especially the knee joint
  • Fight through pain (remember if you feel pain stop & readjust)
  • Roll the lower back
  • Roll your neck

BL Foam Rolling Tips

I know it can seem overwhelming, and I want everyone to reap the benefits of it because it has helped me so much. If you guys want me to create a foam rolling tutorial to show you how I roll and when/ where let me know in the comments section or over on Insta! Also I have linked a few foam rollers below for you to take a look!

xo,

Lauren

 

 

 


4 Tips To Get Your Butt In The Gym

Gym tipsWe all know making it to the gym, or to workout for that matter can be quite a task sometimes. I adore working out, the feeling of getting a good sweat in and de-stressing is seriously my me time, but it quickly can slip off the priorities list if no plan is in place. I have had so many people recently ask me, how do you do so much and still have time to work out. Personally this question seems a bit silly because I don’t have the time, I make the time.

Blissfully lively doing push upThere are many days that I don’t want to work out, or feel too tired, or just want to curl up on the couch and read my favorite blogs and binge on Netflix, but… in the end I get my ass to the gym because it is a priority for me to feel and look good.

I know that it can feel overwhelming if you can’t figure out how to make that time to hit the gym with everything else that’s going on because I was that person.

Blissfully Lively Gym workout tips

I would pick a time in between running from class to waitressing or full time job to home and always without fail skip my workout. Why? because I didn’t have enough time or was too tired. Yes both of those things were probably true but the real truth was that I didn’t make it a priority on my list of to do’s.

I’m here to give you guys a little advice on the ways I stuck to working out while having a full time job, while I was in school and working part time jobs with weird hours (nannying and waitressing), and now while I work from home. All three very different areas of life, but I still use the same tactics.

Blissfully Lively Gym pull up

{So much fun scaling a storage unit to get this photo with @Rayaonassignment}

Let me preface with saying I’m not perfect I sometimes fall off a schedule too {even now when I can make my own schedule} & that these ways may not work for you. I was and never will be a super early morning workout person and that’s ok if you aren’t either, but finding the way that does work for you (& is something you will stick with) is so important.

My Four Tips To Getting Your Butt In The Gym

1: Do it early– I am the queen of wanting to sleep in! If there was one excuse I would ever use to get out of working out it was “Im too tired”, or “I can’t wake up this early”. My number one trick for this set 3 alarms. One 30 minutes before the time you need to wake up one fifteen minutes before and one at the time you want to wake up. Yes that sounds aggressive but you will train yourself to want to wake up even before the first alarm goes off. Also have you clothes already laid out and ready to go the night before, and a quick pre workout snack and you’re ready to go.

2: Put it in the calendar as a meeting– Make a meeting with yourself. Schedule this time into your day make it a part of your morning routine, like brushing your teeth. If it’s in your calendar, or on your to do list it is an appointment with yourself you can’t miss. I know it might sound crazy but what you see is what you do. if you write it down somewhere that you see often you will remember to complete this task!

3: Fill your phone with inspiration to motivate you– This is one that some could find intimidating or upsetting but I use it as motivation. As I scroll through Instagram every once in a while I will take a screenshot of another fitness gal that I love her workout, or a positive quote she has, or even just the way that she looks to motivate myself to achieve that and push myself to be my best. Here are a few ladies I follow if you’re in need of a little more inspiration.

Gofitjo: I also did a blog post on her here which was so damn inspiring!

rrayyme

Healthylivingdreams

4: Have a workout partner– Having someone to hold you accountable is always key even if it’s just you partner or friend checking in on you to make sure you’re getting in the gym. Working out with a partner is even more fun and motivating if you can sync up schedules with a friend or spouse. I love working out with Chris because we push each other to do 1 more set and even just motivate each other to get to the gym.

Blissfully Lively Gym Workout

Falling off track.

Everyone falls off track and if you do that’s ok, but don’t allow that 1 day, or even 1 week to turn into more days and weeks. Everyone has times where they can’t make it to the gym we’re all human and it’s bound to happen because the way I look at fitness is it’s a marathon not a sprint. Take it one day at a time and treat it as a lifestyle. If it is looked at as a fad or a “quick fix” sort of thing you will never start.

It isn’t easy, it’s simple.

Simple movements, simple dates with yourself, & simple motivation to get you to where you want to be. It’s back to basics thinking and hard work that will get you to achieve any goals you set out to. I hope these few steps that I take to get myself to make working out a priority will help you!

Follow along on Instagram for snippets of my daily workouts or check back here for full length videos. I hope to be a source of inspiration & motivation that makes people want to check into the gym and kill it each and every time.

Blissfully Lively Doing a Handstand

Live Blissfully!

xo,

Lauren

 


The whole body workout you need to add into your routine

trx whole body workout

It’s no surprise I love TRX!

I mean I teach it, add it into my own workouts at home & boast about it on the regular to so many people. I talk about it a lot on Instagram even sharing some at home workouts using the straps so I thought I would break down why I love this whole body workout so much.

  1. It works the whole entire body
  2. You can modify every move to meet your skill level
  3. A lot of the exercises are back to basics moves but heightened

TRX whole body mountain climbers

TRX is a strength workout that manipulates your own bodyweight leveraged by straps to create moves that are right for you. Because you are suspended in mid air and a bit less stable then say all fours on the ground in a push up position a lot of these moves require balancing and stabilizing yourself (which means you’re working your whole body (tightening to stay stable) without even really knowing)

TRX whole body burpee

{Please ignore my painful face, these are seriously HARD}

Take a TRX burpee for example you start out with one foot in one strap facing away from the anchor (wall). Now you’re balancing on one foot with the other in the strap. You now bring your hands down to the floor on either side of your leg  in push up position take that balanced leg bring it out straight into a plank, and stand right back on up (include a one legged jump for difficulty). Woah doesn’t seem too hard but when you think about it you’re balancing on one leg the whole entire time putting all your bodyweight on that leg and tightening all your muscles to keep everything stable so you don’t fall over.

If you compare this to a regular burpee yes those are hard but you have two legs to stabilize yourself! & this is why I love the workout, adding a little extra difficulty to simple moves.

whole body bicep curl

I also love how you can manipulate any move in the straps to be at your level. Say you are doing a TRX Bicep Curl facing towards the anchor (the piece that the straps are connected to in the wall). Your arms are fully extended and you’re curling them up to your ears and slowly lowering back down. Now the trick to make it just right for you is feet position.

If you move your feet towards the anchor (wall) you’re putting more of your weight into the straps making it harder, and if you move your feet away from the anchor (taking a small step back) you’re putting less of your weight into the straps making it easier. Little movements are always key.

TRX whole body straps workout

I sometimes have clients that come to my class and think the straps look intimidating but once they understand they can manipulate their feet to create whatever difficulty they would like it makes a world of difference.

The back to basics simple strength moves that become more intense is where it’s at! Don’t even get me started on all the amazing TRX Ab Moves, We’ll save that one for next Wednesday!

I hope this helped explain a bit, and if you’re really intrigued I would love to see you in my class Monday nights 5:30pm Mission Portsmouth.

Live Blissfully!

xo,

Lauren

Looking to be challenged a bit? Check out my at-home workout!


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