fitness

Slam Ball Home Workout with Lisa Mateo

It’s always good to switch up your routine, so today I’m putting aside my free weights and picking up a slam medicine ball. It’s great for an indoor workout and easy to travel with to take outside. Here are 3 moves you can try.

Slam ball workouts are great for developing power, strength and speed.

Check out Lisa’s step by step video here.

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#1 - Overhead slam: Stand feet shoulder distance apart and core engaged. With ball in both hands, lift your arms overhead and throw the ball onto the ground in front of you as hard as you can. Squat down and pick up the ball (lifting with your legs and not your back!), lift it back up over your head and repeat 10 times.

#2 - Russian Twist: Sit on the floor, both legs bent in front of you about hip width apart. Lean back at a 45 degree angle. Hold the ball in both hands at your chest, then twist to one side, lowering the ball to the ground. Rotate toward the other side, bringing the ball up higher to prepare to slam it down. Throw the ball onto the ground on the opposite side. Repeat for 10 throws on each side.

#3 - Rolling push-up: Get in push-up position with one hand on the ball and the other on the ground. Bend elbows and lower your chest to the floor and then push-up to the start position. Roll the ball over to the other hand and repeat. Complete 10 pushups total.

Repeat these three moves 3 times!

Check out Lisa’s step by step video here.



7 Tips To Set You Up For Success

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✓ Create a motivating space to workout

If you don’t opt for our personal training sessions in Nyack and don’t want to join a gym, our warrior workouts are designed for at home gyms! Clear some space in your favorite corner and make a little sanctuary of your own.  Add candles, inspirational quotes, and anything that will motivate you to get moving.

✓ Dress to Impress

When you look good, you feel good!  And that goes for your workout clothes too. Buy some new tanks (or shop our warrior wellness ones!) and leggings that will make you feel awesome about yourself!  That extra boost of confidence will make you work harder.  Every time you reach a goal, don’t reward yourself with food, but with fun new workout apparel to add to your collection. 

✓ Write it down

Studies show that writing down your goals, feelings, daily workouts and food you eat during your new wellness journey can double your success rate! Not only will we be keeping you accountable each day and providing weekly tasks to incorporate into your lives, but having a journal to reflect on how you feel mentally and physically throughout this journey is key.

✓ Music gets you moving

Music makes the world go round and will definitely get you more motivated to workout.  Create a playlist or pop on your favorite Pandora artist to keep you going.  I’m all about Shakira on the Latin Pop station….because damn girl….your hips don’t lie!

✓ Schedule in your workouts

Getting up early to workout is a great way to boost your metabolism right from the beginning of your day, but if you’re not an early riser, schedule in your workouts during the day as if they were important business meetings.  This will create the habit of working out either daily or at least 2 to 3 times per week if you’re just starting out.  Make sure you always take the time out of your day to exercise!  It will boost your mood and send you all the good endorphins to make you happy.

✓ Drink H2O, Always

One of the best things you can do to stay focused and energize is to hydrate! Carry around a water bottle with you wherever you go and make sure you drink half your body weight in ounces of water.  It will also fill you up and curve your appetite between meals and snacks.  

✓ Clean out your kitchen

Get rid of old, expired things, and make room for healthy, fresh ingredients!  Schedule in your shopping days so that you can fill your kitchen up with whole, unprocessed foods.  Remember to read labels of everything you buy, but stick to choosing lean meats, eggs, vegetables, fruit and healthy carbohydrates and fats

"On Monday, I'll Start," said Mom.

It’s Mother’s Day!

This is for you, Moms.  In fact, whether you are a mom or not, this is for all the women out there who feel trapped in a cycle of, “On Monday, I am going to eat healthy, lose weight and really take care of myself.”

Sound familiar?

It’s time to get un-stuck, and we are here to help.

We know that it is hard to find time to focus on you.  And when you finally do take some time for yourself, you probably have a vague sense of guilt that there are other things more worthy of whatever effort or sacrifice you are making to work on you.

That’s part of being a mom.  You put others first.

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But consider this.  Neglecting yourself is not good for you or those people who depend on you, especially the little ones. The only way you can keep attending to your many responsibilities and joys is if your health is optimum.

Once your health starts declining, you will have no choice but to focus on yourself. 

Wouldn’t you rather do it now and know what it feels like to be fit and full of energy and still be there for those people who depend on you?

It’s hard to start

Yes, starting is hard.  In fact, it is probably the hardest part. 

It may be hard because you’ve ‘started’ before and failed.  That doesn’t matter anymore.  You are not doing it alone this time.  We are here to walk with you every step of the way.  We’re looking forward, not backward.

It may be hard because you have no idea where you will find the time to exercise.  We’ll help you with that too.  That’s what we do.

It may be hard because changing life-long patterns of eating seems completely undesirable right now.  We’ve been there.  And believe me; if some of us can do it, you can too.  The amazing thing is that once you get a taste of the energy and vitality that eating well brings, you won’t look back.

Waiting is dangerous

Listen.  The longer you wait to take your health seriously, the more damage you are doing to your body. 

There is only one way to slow down, stop and reverse many of the effects of aging (whether you are 20 or 70 years old):  sensible eating and consistent exercise.  (Well, that’s two, but they have to happen together)

·       Do you want to avoid the ravages of heart disease (the number one killer of women)?

·       Would you like to never experience the pain of a fractured, osteoporotic bone?

·       Do lowering your blood pressure, strengthening your knees and reducing aches and pains sound attractive to you?

·       Would you like to run a marathon (even if you’re 60!)?

It’s Yours

You’ve dreamed about it long enough. 

Make this Mother’s Day the beginning of a new chapter in your life.  Thousands of women just like you are doing it.  And we want to help you do it. 

Be strong, vibrant, fit and full of energy. 

It’s time to start.