Adding one or two plyometric exercises to your workout can add a new dynamic and encourage growth to the muscle. Most bodybuilders are used to slow training in the weight room and after a while the body adapts making  shock methods a great way to stimulate further growth. Plyometrics stimulate the fast-twitch muscle fibers, which we know have the greatest potential for muscle growth. When done with consistency, explosive movements add a new degree of hardness to the muscle and help increase strength. I believe these little guys add some spice to the training schedule and make my programs more dynamic. Not to mention increasing your heart rate during your weight training session will increase your metabolism for a long time after completion and improve overall flexibility.

One of my favorite exercises is the bench hop-over. This exercise helps to build explosiveness in the legs, trains your core and works balance and coordination. Seems like a no-brainer, but they will leave you winded.

Place your hands on a bench, leaning forward with both legs off to the same side. Bending your knees slightly, propel yourself over the bench to the other side. Keep your arms straight during this motion and your shoulders directly over your wrists. Immediately after landing, hop back to the original side. Repeat 20- 30 times. It’s a great one for your workout diary.

The second exercise I enjoy putting in my programs is the weighted wall jump.  These are great because you will be using a weighted medicine ball.  You will stand near a wall and plant your feet securely before you begin to squat as low as you can with the ball at chest height, then jump up and extend the ball as high on the wall as your can. Do 3 sets of 12 and focus on jumping as high as you can each time. Superset this exercise with a walking lunge and you are one step closer to having the legs of your dreams!!

Weighted Balls are great to have for any sport specific training.  Simply replace your golf club, tennis racquet, volleyball or basketball with one of these and improve your agility and speed and strength in no time. I have the 4.4 lb and 7.7 lb balls available in my shop now!

Making a Healthy Lifestyle Change can sometimes feel like a monumental task. Recently, an online client I work with sent me an update that I wanted to share with you. Not only does it show the funny side of change, it also speaks to the way our eyes open to new things when we are giving ourselves the time we deserve.

Candace,

I wanted to give you an update…I’ve done GREAT and I’m very determined, but these are some ramblings I want you to know:

1. My urine is no longer yellow
2. I never knew cardboard (Ezekiel bread) could be so damn good.
3. I’ve increased my aerobic exercise running to the bathroom in every house, store, business this side of Alabama.
4. It is rather boring from 5 – 7 without a cocktail, however I’ve learned to enjoy my green tea hour.
5. I would kill for some Triscuits and cheese.
6. I’m very tired of salmon.
7. Once a week wine is something to really, really look forward to.
8. It is impossible to eat 4 egg whites, but 2 is manageable
9. When you drink a lot of water you are full most of the time.
10. Days pass more slowly when you’re watching what you’re eating…which isn’t a bad thing.

Just an update, but I’ve been hugely successful this first week and want to look at this as my new healthy lifestyle. I was weighed and measured on 1/13 and will not weigh or measure again until I have a month under my belt. I’ve learned from past mistakes. I do feel stronger and a little more lean, sort of like letting a tad of air out of a balloon. Thank you for devising this plan for me. I go to your website often to get more inspiration. My family and friends are very supportive. I’m determined to drop 30 but probably 40 would be better. Thanks again; I’ll let you know my progress next month!

Are you ready for your healthy lifestyle change? What are you waiting for???