This move takes the cake
One of the greatest functional exercises out is the Turkish Get-up. I personally have a love/hate relationship with these and once you give them a try (if you haven’t already), I’m sure you will know exactly what I mean.
Perform 3 sets of 10 reps on each side, doing 10 on one side, and then the other.
Here’s how it goes:
Preparation
Lie supine (flat on your back) on floor. Position dumbbell straight above shoulder with arm straight and vertical. Lie other arm out to side.
Execution
Slowly stand up while keeping arm with dumbbell straight and vertical. Assist by using free arm, pushing off into floor.
Return
Slowly reverse movement by lying down on floor.
The goal is to get up and down seamlessly, without jerky transitions. A Kettlebell may be used instead of dumbbell. If kettlebell is used, place it to side so it can be picked up while lying down with both hands and pressed up with one arm. The kettlebell may also be returned to floor with both hands at finish of exercise to protect joints.
This video clip might help
How is this considered functional, you might ask. Simple tasks such as having to get up off of the floor with nothing around but your own body to help you are things we tend to take for granted. This is considered a total body move and trust me, you will feel your ENTIRE body working- why not practice things we have to use every day?! Tighten your core and GET-UP!
enjoy!
Train hard. Eat clean. Live happy.
Lauren
Frozen Granola Delicious-ness
Now that its warming up out, here is my FAVORITE summertime healthy treat. Have then for breakfast, as a pre/post-workout snack or for that late-night sweet fix. These guilt-free snacks will save you when that sweet tooth is knocking hard. make a batch, serve them up and let me know what you think.
Frozen Berry-Granola Squares
Serves 8
Ingredients:
-1 cup whole-grain granola (or any kind you like)
-2 cups fresh strawberries, raspberries, blueberries or any combination you’d like)
-3 cups low-fat Greek yogurt
-1/3 cup agave nectar
-1 tsp real vanilla extract
Instructions:
1) Line 9×13” baking pan with foil.
2) Sprinkle granola evenly on bottom of pan and set aside.
3) In a blender, whirl together berries, yogurt, agave nectar and vanilla until blended. Pour berry mixture over granola, smoothing mixture to the edges if the pan. Cover with foil and freeze until firm.
** It makes life MUCH easier if you cut the bars before they freeze completely solid. Or you will just have to allow it to thaw before you can slice it.
Happy no-bake baking!
Train hard. Eat clean. Live happy.
Lauren
About Me
My name is Lauren Fellows and I am a Certified Personal Trainer, Corrective Exercise Specialist and Performance Enhancement Specialist. I am based out of Denver, CO with a passion for training hard, pushing myself, and healthy cooking. Growing up in San Diego has lead to my other passion of being out in the sun whether I am running, biking, playing kickball, softball, volleyball, swimming,hiking, wake boarding, snowboarding… I love to be active and outside. However, living in Colorado for the last 6 years has allowed me to discover the joys and opportunities of working out indoors (thank you winter) while also expanding my repertoire of outdoor activities . I have no shame in admitting that I am a “gym rat” and love showing off with my “fancy” push-ups in front of all the heavy lifters.
As a Personal Trainer I not only help my clients to achieve their goals but I push them to become better, stronger and happier versions of themselves, inside and out. If you do not love yourself on the inside- you will never love yourself on the outside. Being happy and fit affects all aspects of our lives positively and I want to spread that to all.
I am COMMITTED to inspiring changing lives through fitness.
TRAIN HARD. EAT CLEAN. LIVE HAPPY.
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