Pecs Speech

Pecs Speech

Exercise Time, Cut it in HALF!

 Know what Ladies? I was at the gym today, thinking of you as I often, often do.

"So" I thought to myself, "what am I doing today that could help a lot of my ladies not

only actually GET to the gym, but once they are there, cut their time, literally in half, without

compromising their workout?"

No, I am not kidding! I actually do think of these things when I am working out, working, at home preparing supper...and on and on. You ladies are constantly on my mind.

Here is what I came up with this morning.

> When you are doing ANY exercise that includes weights, ALWAYS tighten your core muscles,

( upper, lower and oblique stomach muscles) as you do the exhale part of the exercise. It stabilizes your whole body and prevents injuries.

Let me give you an example on how to kill two (in this case THREE) birds with one stone: (only a figure of speech please do not take offence to this, i am in LOVE with nature!):

 

Doing a bench press with free weights: your back is flat on the bench, your feet either firmly placed on the floor on either side of the bench or on the bench itself. (knees bent and feet on bench close to your buttocks); do a really tight pelvic tilt, as if you are pulling your belly button through your back, onto the bench. Anchor it there for the duration of each rep.

So, grasp the bar with both hands, as you tighten your hands around it, push, really push! your back into the bench and tighten every single muscle from the top of your rib cage, straight through to your bum, while you lift then lower the bar into the press, then, as you raise it, push even harder against the bench with your back (this will kind of "curl your bum" up) and shoulders. Keep that belly button pulled through to the bench too...

Why? Ok here is why:

you work your arms, chest, pecs, ALL or your core muscles and if you are really doing it right, you are also working your bum...so, three great benefits from ONE exercise, 1/3 the time.

Just always, always remember, SLOW and EASY. Breath in then breath out on the exertion...

 

Here is one more way to cut your time in half: Do your program one exercise right after another, no break in between until you are done one full set.

For example: you're working your chest and your upper back:

1) bench press -- then immediatley go into

2) bent over rows --- for your upper back

 Do all of your sets and only THEN take your break. DO NOT COMPROMISE ON FORM.

You do not have to do these FAST, just one right after the other.

Now, you are asking, why?

Becuase that keeps your heart rate up in the target heart rate zone...so now, not only are you doing your weights and getting your core muscles strong but you are also getting in your aerobic workout.

Pretty Neat Huh?

About the Author

As a 52 year old woman and a health and wellness coach, who has lost and gained more weight in her lifetime than most people weigh...passionate about helping other women 30+ that are 10lbs or more but not clinically obese, lose their fat once and for all, without pills, crazy exercise schedules or needles in the tummy. Good, solid nutrition, healthy foods, great ways to prepare them and a fabulous program that every one can follow with ease without changing their entire lifestyle.

Click here :  www.secretstogetslim.com

Or follow me at:

www.facebook.com/judy.ovington

God bless and keep you healthy today and always.

Judy Ovington

HAWC

has anyone used the pecs notebook system?

hi, my son has speech apraxia and his dr. said we should try the pecs notebook. i was wondering if anyone has used it and what they think of it? also if you have any other suggestions. we already do speech and o.t. 2x a week. we are also learning sign langauge. thanks!

We used the PECS system with our son up until Phase II. Although I believe it is beneficial for some, it was not the right choice for my son. Too ABAish..We have much better results with Floortime and Speech Therapy. We did use sign for a bit too.

PECS Speech Therapy