Benefitness

Today I’m celebrating the 6 year anniversary of Benefitness Taking the plunge to be on my own was scary, and to be frank, I’ve had my moments where I’ve wondered what I got myself into not having a stable paycheck and benefits. 6 years later I can honestly say I wouldn’t change it. I love who I get to see everyday and helping them stay healthy and become an even better version of themselves. It’s what gives me the energy to wake up early and work the obscure schedule I have.... And I love that over the last couple of months I’ve really expanded in virtual training and have tapped into my creativity to keep my clients active and healthy while training them from home. I have to give a big thank you to everyone who has supported me and followed along throughout the years, it means a lot to me. So, here’s to more growth, success and great workouts! Photo credit @drinkinmoderation #benefitnessoc #anniversary #6years #smallbusinessowner #smallbusiness #personaltrainer #fitnesscoach #nutritioncoach #nutritionist #dowork #battleropes #jumpingforjoy #hardwork #dedication #inspiration #fit #fitnessgirl #fitspo #fitlife See more

Narrow press push up - The last exercise of the upper body series will be a variation of a push up. I like this variation because not only are we working the chest, we’re also really working the triceps when it is done properly. The key is to keep your arms as close to your body as you can when you lower down AND when you push back up. In the video I cover different options for challenge level and also an option with weights in case you have wrist issues. Try this out and let me know how your chest and triceps feel! #benefitnessoc #workoutathome #athomeworkout #pushups #chest #triceps #dowork #fitness #personaltrainer #exercise #exerciseoftheday #fitnesscoach #health

Kneeling concentration curl - looking to really isolate your biceps with no fancy equipment needed? Look no further! I love doing different variations of a concentration curl and this one gets the job done with one dumbbell/canned good and your body. Key check points are to make sure your elbow stays next to the knee and doesn’t drift down. You also want to make sure you’re getting full range of motion with each rep. Aim for 10-15 reps per side (start with your weaker side and then do the same number on your stronger side) or use a Tabata timer and do 4 rounds on each side. Work those guns! (Or peashooters if you’re a girl ) #benefitnessoc #workoutathome #athomeworkout #concentrationcurls #biceps #dowork #fitness #personaltrainer #exercise #exerciseoftheday #fitnesscoach #health

Arnolds - This exercise is great for making your delts burn Bodyweight or water bottles would be a great place to start weight wise. I’m using 5 pound dumbbells in the video, which depending on the number of reps you’re doing, this could become too heavy. The key is to keep your knees soft, abs engaged and tension on the delts by never sinking the arms too low. Try this with the Tabata timer or aim to do 10-15 reps. #benefitnessoc #arnolds #deltoid #shoulderworkout #tonedarms #workout #workoutathome #athomeworkout #personaltrainer #fitnesscoach #exercise #fitness

Side lunge - The last exercise in my active stretch series is the side lunge. This is a great movement to actively stretch the inner thigh, which when it gets too tight, it can pull on the pelvis and knees. Key check points are to have a wide stance, toes straight ahead and to slowly hip hinge down to one side. Keep weight in that corresponding heel until you feel a stretch along the straight leg. Once you feel that stretch, drive through the heel and squeeze the glute of the... leg you were sitting back into. If you want to advance the exercise, hold dumbbells either between your legs or up on your shoulders. Feel free to use this with Tabata (I like to alternate from left to right) or do 10-15 reps on each side. #benefitnessoc #activestretch #sidelunge #workoutathome #athomeworkout #fitness #fitlife #health #personaltrainer #fitnesscoach See more

Split squat - Continuing on with active stretches, today I’ll show you how to do a split squat to actively stretch out your hip flexor. I like this exercise for my clients who have tight hip flexors from sitting a lot during the day. The key to executing this properly, and safely for your knee, is to keep the heel of the front foot glued to the floor. This is where balance support for beginners is key. Having the heel of the straight back leg elevated is also important to mak...e sure we feel the stretch in the hip flexor versus the calf. As you shift your body weight forward, you will feel the hip flexor stretch on the leg that is straight, in which case you’ve found your range of motion and it’s now time to emphasize drive through the front heel to help squeeze the corresponding glute. Take your time with this exercise when you’re first learning it to make sure you have all the key checkpoints and aim to do 10-15 reps on each side. Once you have it down, you can try fusing it into a Tabata routine #benefitnessoc #workoutathome #athomeworkout #fitness #personaltrainer #fitnesscoach #splitsquats #activestretch #behealthy #stayfit See more

Burpee to curl - ready to get your heart rate up? This exercise will do the trick! In this video I go over how to combine a burpee with a bicep curl as well as how to modify the exercise. Use this with any HIIT timer or do 10-15 reps as a way to escalate your heart rate for your circuit! #benefitnessoc #burpees #bicepcurls #dowork #beastmode #cardio #workoutathome #athomeworkout #personaltrainer #fitnesscoach #fitness

Windshield wiper - I love this core exercise because not only are we working your transverse abdominis (internal corset), we’re also targeting the glute medius. Focus on keeping your heel upward to maximize feeling it along the side of your hip and breathe! If this is too challenging, elevate yourself on a countertop or sturdy piece of furniture and do the same movement there. #benefitnessoc #plank #abworkouts #core #coreworkout #abs #glutemedius #dowork #bodyweightworkout #bodyweight #exercise #workout #workoutathome #athomeworkout

Crunch and reach - This week’s mini series will highlight ab exercises you can do at home. Today we’ll hit up the rectus abdominis (6 pack) as well as a little oblique. In the video I go over different modifications to avoid feeling this exercise in your low back and hip flexors. Be sure to breathe and provide gentle support for your head to avoid feeling any discomfort in the neck. Aim for an even number of reps to keep yourself equal or do this workout in a Tabata circuit. #benefitnessoc #abs #core #workoutathome #athomeworkout #coreworkout #6pack #sixpack #rectusabdominis #fitness #workout #personaltrainer #dowork #health #crunches

Bulgarian split squat - for this exercise dumbbells are optional but elevating your back foot is necessary. The key to feeling the burn on both quads and the glute of the leg in front is to sink down as low as you can, while keeping weight in the front heel. Aim to do 10-15 reps on each side or fuse this into a Tabata circuit #benefitnessoc #bulgariansplitsquats #legday #workoutathome #athomeworkout #quads #glutes #fitnesscoach #fitness #personaltrainer #chairworkout #stayactive

Inchworm - This week is lower body week! I wanted to start off with an active stretch exercise that will also sneakily get your heart rate elevated. The key to maximizing the stretch during this exercise is to take tiny steps while you inch down and up and to have your legs straight as much as you can. As I mentioned in the video, this circuit is not ideal for the Tabata timer due to the short work interval. I’d recommend doing a 60 or 90 second work interval, or do 10-15 reps. Give this one a try and let me know what you think in the comments! #benefitnessoc #workoutathome #athomeworkout #workoutoftheday #inchworm #activestretch #workout #exercise #legday #hamstrings #fitness #behealthy #fitpost #personaltrainer #fitnesscoach