2 Timothy 1:7
Power, love and a sound mind will conquer fear every time!
The same force that resurrected Jesus from the dead is the power that gives us victory over our fears!
Focus on the power drawn from trusting every single aspect of your life to Him!
Cross Training Workout
This video demonstrates how easy it is for you to create your own Cross Training Workout. I love to teach my fitness and nutrition clients how to fish instead of just giving them fish. That way they develop the skills and abilities over a period of time to last them a lifetime.
Cross training is a great way to vary your fitness program by combining different types of exercise activities. When working out, it is important to include a variety of exercises. Workouts without some variability increase your risk of sustaining an injury from repetitive strain or overuse.
TOP 5 Benefits of Cross Training
1) Improves fitness overall through the use of a variety of different muscles and muscle groups
2) It helps prevent injury by not isolating the use of only one muscle group at a time
3) It improves posture and coordination that also helps reduce or remove any imbalances in the muscles in your body
4) It boosts mental strength when you mix up your training a bit
5) You will recover...
Macronutrient & Micronutrient Differences: Importance at Rest & During Exercise By Carmen Maendel
Macronutrient & Micronutrient Differences: Importance at Rest & During Exercise By Carmen Maendel
There are several differences between macronutrients and micronutrients, however first lets define both of them clearly so we can understand the differences between them. Macronutrients affect several activities in our body such as the following: metabolic function, our body composition of lean and fat tissue, our cells make-up, our production of hormones, our immune systems, and being able to digest and absorb nutrients into our bodies. They are categorized mainly as carbohydrates, fats, and proteins. Fiber and water could also be included in this same group of macronutrients.
Micronutrients including vitamins, minerals, phytochemicals, and antioxidants are essential for maintaining good health for multiple functions of the body. They also help stimulate growth and the prevention of some diseases. Some examples of micronutrients are the...
Quick N' Effective Thigh & Glute Workout
This video walks you through a short and intense Lower Body Workout created specifically to target the Quadriceps (front of thigh), Hamstrings (back of thigh) and Gluteus Maximus (buttocks) muscles. It is made up of the 9 following exercises:
1) Lateral Squat
2) Bridge
3) Goblet Squat
4) Overhead Lunge
5) Pendulum Squat
6) Dead Lift
7) Lunge
8) Romanian Deadlift
9) Side Lunge
Building a powerful lower body helps to:
build muscle tone and sculpt legs
strengthen core muscles
burn calories and promote weight loss
improve overall fitness
reduce joint pain
strengthen bones
engage major muscle groups
You may experience something called DOMS Delayed Onset Muscle Soreness. This is completely normal when you use muscles that you may not have been using frequently for awhile. You are welcome to add Reps/Sets to this existing workout to make it more challenging for you as well.
"It brings me great joy that I can create and share these workouts with all of you and that you...
Six Fundamental Movements of Major Body Segments By Carmen Maendel
Six Fundamental Movements of Major Body Segments By Carmen Maendel
There are six fundamental movements that occur between the body segments: 1) Flexion is defined as a decrease in the angle between two body segments and is present at the shoulder, elbow, hip, and knee joints - an example of flexion can be found in exercises for lower back pain such as pelvic presses, knees to chest, windshield wipers, lumbar rolls, and hamstring stretch 2) Extension is defined as the increase of angle between two body segments or the opposite of flexion and occurs at the knee - an example of extension can be found while performing leg extensions 3) Abduction is defined as the movement of the body part away from the midline and can be seen in the arm/shoulder area - an example of this is found during the execution of a lateral raise using dumbbells 4) Adduction is defined as movement of a body part toward the midline and is present in the leg/hip region - an example of this is while the legs come...
Fab Ab Workout
This video is a medium level challenging core workout comprised of 10 specific exercises targeting both the Abdominals (upper and lower stomach muscles), and Obliques (side stomach muscles). You are welcome to add reps/sets to make this a more challenging workout for you!
1) Crunches
2) Elbows to Knees & Fingers to Toes Crunches
3) Alternating Leg Drops
4) Plank Hip Dips
5) Oblique Crunch with Leg Lift
6) Plank Hand Walkout
7) Mountain Climbers
8) Heel Taps
9) Russian Twist
10) Alternating Leg & Knee Raises
5 Everyday Benefits of Stronger Abs
A strong core improves sports performance
A strong core prevents lower-back pain
A strong core can improve your posture
You'll breathe better with a strong core
You'll develop a slimmer waistline
"Wishing you the very best in your own fitness and nutrition journey!" CKM
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Case Study 2: Steve Rogers By Carmen Maendel
Case Study 2: Steve Rogers By Carmen Maendel
I. Client Introduction:
Case Study II: Steve Rogers
Steve is a 27 year old male that came to me for assistance in bulking up and putting on some serious muscle. He is a long distance runner and works out three or four days a week. He is six feet tall and has a slim build (ectomorph). He has a friend’s wedding coming up in twelve weeks and asked if I would be willing to help him work out with the sole purpose of creating more muscle mass. I discussed with him that his diet would be equally important to track and monitor if his goal was to put on weight in muscle. He is a bachelor and has quite a bit of free time outside of his position at the brokerage firm as a financial advisor. One of the reasons he runs so much is to decompress from the stress at work. He seems very motivated to put the extra time and attention to his diet to achieve his goals. We are going to keep open communication going between the two of us via...
Medicine Ball Jam
This video walks you through 10 exercises for a complete upper and lower body medicine ball workout! You are welcome to crank up the intensity or add more reps/sets to make it more challenging for you!
1) Power Cross Chop
2) Figure 8 Scoop
3) Split Push-Up Knee Tuck
4) Tricep Extension
5) One Hand Push-Up
6) Bridge
7) Squat to Press
8 Triceps Press Matrix
9) Extension Pass
10) Side-to-Side Slam
Medicine balls work best when you have a training goal in mind. They help generate power in a variety of muscle groups, but they're not as versatile as free weights, kettlebells or resistance bands.
Medicine balls are cheap, easy to use, and easy to store. They offer additional resistance to strengthen and tone targeted muscles.
"Wishing you the very best in your own fitness and nutrition journey!" CKM
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MFC Muscle Menu: FREE GUIDE to Help you Easily Create Your Own Workouts with a Simple Menu Format! ...
Case Study 1: Diana Prince by Carmen Maendel
Case Study 1: Diana Prince by Carmen Maendel
I. Client Introduction:
Case Study 1: Diana Prince
Diana is a 37 year old female that works outside the home at a busy law firm as an attorney. She has two children and occasionally has the opportunity to sneak off to the gym for an hour or so when her husband is home from work. She used to compete in gymnastics and swimming about fifteen years ago and wishes that she could get back some of the muscular endurance and balance/agility that she once had as both a gymnast and a swimmer. She told me that she has participated in light jogging here or there recently but that was about the extent of it. She works in a high stress environment and wants to destress a bit by participating in a daily exercise regimen. She also has her 20-year high school reunion coming up in three months and wants to be able to fit into the same gorgeous little black dress that she did about fifteen years ago. I asked her a series of questions to...
On the Ball Challenge
This video outlines a complete Upper and Lower Body Workout of 12 Exercises on or using a Stability Ball:
1) Push-Ups 2) Bicep Curls 3) Leg Extensions 4) Tricep Kickbacks 5) Twisting Crunches 6) Balance Move 7) Crunches with Ball 8) Side Lunges 9) Two-Arm Dumbbell Row 10) Crunches on Ball 11) Single Arm Chest Press and 12) Alternating Shoulder Press.
You are welcome to increase the intensity or reps/sets to make this a more challenging workout for you. You are already working the core by just sitting and balancing on the ball before you do any of these exercises. Adding the exercises just gives you a double to triple effect of working your core!
"Wishing you the very best in your own fitness journey!" CKM
Don't forget to hit that SUBSCRIBE button before you leave!
MFC Muscle Menu: FREE GUIDE to Help you Easily Create Your Own Workouts with a Simple Menu Format! https://www.maendelfitness.com/muscle
