Ever notice that while doing dead lifts you find it hard to keep your back in alignment? One way to ensure that you don't round your back is to "look up" keeping your chin up will help your back stay straight on the lift.
Pullups...want to do one? Here's a tip. First off forget the assisted machine go straight to the pullup bar or squat rack. While you are at the pullup bar put something behind you to rest your feet on in a bent knee position (this can be a chair, bench or even a sturdy box if it's the right height). If you can use a squat rack use the olympic bar for your object just be sure to put it on the pegs at the right height. While resting your feet on the object push with your legs to help lift yourself up. Try doing these on a daily basis before your workout so you are fresh and not fatigued. Just doing one per workout day will help you to that goal of doing one unassisted. Another way would be to do negative pullups - by this I mean jump up while holding the bar and try to hold yourself then let yourself down at a slow count. This will take time but trying on a regular basis will get you to your goal I promise. Feel free to email me if you have specific questions on this method.
Legs...want an alternative for your legs that won't bother your knees or back? Try vertical presses on a smith machine. Trust me they will work your quads, hamstrings and calves without the added stress to your knees and back. Here's how it works...lie on your back underneath the smith machine bar placing your feet a little wider than should width apart. With the bar resting on the middle of your feet (at your arch) slowly release the bar and press up and then come down as far as you can then press back up. Repeat this motion for 15 reps with a challenging weight then reposition your feet to the middle of the bar leaving about 6 inches between your feet for another 15 reps then reposition again out wide however this time position the bar to the toes for another 15 reps. Make sure you have the spot hooks on the side positioned at the appropriate place for you in case your foot slips.
Feel free to email me with any questions regarding lifting tips or correct form for exercises!
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Charlotte
Charlotte
Train like a Man look like a Goddess!
About Me
- Cynthia Clayton
- Cynthia is an AFPA Certified Personal Trainer, and Pro Bodybuilder. She strives to make her clients aware that losing weight and keeping it off must result in living a healthy lifestyle.
Where does she train?
Cynthia trains at http://www.momentumfitnessdallas.com/ in Acworth, Georgia.
I offer 30 and 60 minute sessions with nutritional counseling. Please email me for appointment details at cyn.clayton221@att.net
.
I offer 30 and 60 minute sessions with nutritional counseling. Please email me for appointment details at cyn.clayton221@att.net
.
Client Testimonials
Charlotte, age 52, Carrollton, Georgia
- At a recent reunion, I over heard a comment, ... "she looks better now than she did in high school..." I concentrated harder to hear who the little group was talking about. Oh my God... it was me. How can a 52 year old grandmother look better than they did in high school? Two words. Cynthia Clayton.
While I've typically been considered "active" and had various exercise routines and diets over the years, my involvement with Cynthia has brought my understanding and appreciation of sound nutrition, strength training, and cardiovascular exercise to a whole new level. In the past year my body fat level has dropped from 24.7 to 20.4, I no longer worry about a number on a scale, and I eat about six times a day! Any time I can hoist a 40 pound bag of dog food or potting soil into a shopping cart and not think a thing about it - that's a good day! My biggest accomplishment? I can do a pull up all by myself. Imagine how good that feels at 52!!! A recent physical confirmed how good I feel by providing great results on my bone density, blood pressure, and cholesterol tests.
What got me to this point? An eating plan that gave my body what it needed to operate efficiently and an exercise plan that included weight training. Cynthia provided a wealth of knowledge in both areas. Nutritional tips so I did not feel deprived (how can one feel deprived while eating six times a day?), a tool that helped me create a customized eating plan, and a creative exercise plan that focused on different muscle groups each day kept me from getting bored with the program. Cynthia even made me take time off (which I was really bummed about) until I came back stronger than before. As time went on, I better understood her wisdom to the point that I no longer do things the way I used to -- nor do I want to.
Let's face it. You will know some people a lifetime who have little impact on how you live. But then you may know some people a very short time who have a tremendous impact on the standards you set for yourself. Cynthia is definitely the latter of the two.
Becca, age 23
- At a recent reunion, I over heard a comment, ... "she looks better now than she did in high school..." I concentrated harder to hear who the little group was talking about. Oh my God... it was me. How can a 52 year old grandmother look better than they did in high school? Two words. Cynthia Clayton.
While I've typically been considered "active" and had various exercise routines and diets over the years, my involvement with Cynthia has brought my understanding and appreciation of sound nutrition, strength training, and cardiovascular exercise to a whole new level. In the past year my body fat level has dropped from 24.7 to 20.4, I no longer worry about a number on a scale, and I eat about six times a day! Any time I can hoist a 40 pound bag of dog food or potting soil into a shopping cart and not think a thing about it - that's a good day! My biggest accomplishment? I can do a pull up all by myself. Imagine how good that feels at 52!!! A recent physical confirmed how good I feel by providing great results on my bone density, blood pressure, and cholesterol tests.
What got me to this point? An eating plan that gave my body what it needed to operate efficiently and an exercise plan that included weight training. Cynthia provided a wealth of knowledge in both areas. Nutritional tips so I did not feel deprived (how can one feel deprived while eating six times a day?), a tool that helped me create a customized eating plan, and a creative exercise plan that focused on different muscle groups each day kept me from getting bored with the program. Cynthia even made me take time off (which I was really bummed about) until I came back stronger than before. As time went on, I better understood her wisdom to the point that I no longer do things the way I used to -- nor do I want to.
Let's face it. You will know some people a lifetime who have little impact on how you live. But then you may know some people a very short time who have a tremendous impact on the standards you set for yourself. Cynthia is definitely the latter of the two.
Becca, age 23
Charlotte
Charlotte
Make it a lifestyle!
Eat to live.. don't live to eat.
Tip of the Day
Fad diets don't work. Why? Because they are restrictive and make a person feel frustrated when they "can't" have a certain type of food. Instead of trying a fad diet, simply change your lifestyle. Choose fresh fruits, lean proteins, and healthy fats. Eat that slice of cheesecake if you want it, but don't go overboard. Remember, everything in moderation!