Category: Easy Exercise

How To Strengthen The Quads and Hip Flexors

How To Strengthen The Quads & Hip Flexors

When you hear the words “the core” the abdominal muscles are usually the first thing that will come to a person’s mind. While the abs are certainly a major player when it comes to supporting the trunk, there are other muscles that play an important role as well. One of these muscle groups is the hip flexors.

In today’s video I share a simple exercise that helps strengthen the quads and hip flexors. Strong hip flexors help keep your pelvis stable and your spine in proper alignment. Proper alignment helps you maintain good posture which will result in a leaner look. One of the easiest ways to look like you’ve lost a few pounds is to simply stand up straight!

I recommend you take a moment to watch the video and save it for future reference. The exercise doesn’t require any equipment so you can perform it almost anywhere which makes it really easy to fit into a busy day.

Here’s to a healthy, happy, and super fit week!

With Love,
Jennifer Ledford

How To Strengthen The Quads and Hip Flexors

How To Improve Your Posture

How To Improve Your Posture

These days all you have to do is look around any public place and you’ll notice people that are hunching over their phones. Technology is changing how we hold ourselves and if we slouch too much it can have some serious consequences. Current research is linking slouching to more than just back pain. The research is revealing that hunching over can be bad for your self esteem, cause depression, and affect memory. Yikes!

Please understand, I’m not picking on technology. I’m a huge fan of technology and I don’t plan on giving up my smartphone or my computer any time soon. I’m guessing you’re not planning on it either. Technology is here to stay so I believe it’s important that we all take a few steps throughout our day to help avoid back pain, boost confidence, and remain alert. Keeping your shoulders pulled back makes your body look leaner so it can improve your appearance as well. Bonus!

In today’s video I share a simple exercise that will help you engage the muscles in your mid back. Engaging the mid back muscles helps you keep your shoulders back and avoid slouching. Take a moment to watch the video and use the exercise. You’ll be glad you did!

To your good posture for life!

Shared with love,
Jennifer Ledford
 

Relieve Stress With Outdoor Exercise

Exercising in the Rain

Years ago I switched from being a “gym rat” to an outdoor exerciser. I remember it well. I looked around at the fluorescent lighting and the hamster wheels (“cardio” equipment) and said to myself “I’m done!”

I know what you’re thinking. You’re a personal trainer. That’s not possible.

Please don’t get me wrong. Gyms are a great place to exercise and I am a huge fan of indoor cardio equipment — especially when it is raining! I just realized that I live in California. The weather is great most of the time. And, what the heck was I doing inside exercising?

MY DOGS LED THE WAY

At the time, I had overworked and over-trained myself and was dealing with low energy as well as depression. I wasn’t up for super intense workouts so I left the gym and started walking my dogs every night.

The transformation was amazing! I got my energy back — and my enthusiasm. I also realized that you do not have to beat your body to a pulp in a gym to be fit.

I realize that not everyone is where I was at. However, from time to time stress can show up in our lives and outdoor activity is a powerful way to help manage it.

RESEARCH CONFIRMS IT

A recent review of studies published in Environmental Science & Technology that focused on “outdoor exercise” discovered that physical activity in natural areas decreases the risk of mental illness and improves one’s sense of well-being.

Here’s what the researchers found:

Two out of three participants said they had improved self-esteem.
Two out of three people had improved mood.
Three out of four people felt less depressed, tense and angry.
It gets better. The study found that just five minutes a day does the trick!

The study also revealed that exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, as well as decreases in tension, confusion, anger and depression.

Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.

This may explain why walking is still the number one exercise of choice for Americans. We like to be active and outdoors. Even more important, we tend to exercise more consistently when it is outdoors.

HERE’S SOME EXAMPLES OF OUTDOOR ACTIVITIES TO HELP YOU GET STARTED:

Walk at lunch
Walk after dinner
Play in the park with your kids
Take a hike
Walk on the beach
Try light jogging
Play a sport
Swim
Walk your dog

If you already exercise outdoors, you are benefiting in multiple ways. If you are just getting started, begin with five minutes of outdoor exercise to improve psychological well-being. Work up to twenty minutes and you have now created an exercise routine.

You will get more value from consistent shorter bouts than inconsistent hour-long workouts.

If you really like the gym that’s totally ok, please do not stop going!  I have no desire for you to change something that is working for you.  However, you many want to consider cross training with some outdoor activities. It doesn’t have to be formal exercise. Just being outdoors is what matters!

With so much positive research behind outdoor activity, I encourage you to get creative with your exercise routine. Try new activities. Visit new beaches and parks. Turn off the screens and get outside!

Let me know what you come up with. I love to hear from you!

Blessings!
Jennifer