1.14.18 to 1.20.18

Week 3 of Me

This week didn’t go 100% as planned but allowing flexibility in my routine has become important. It’s easy for me to become “obsessed” about not missing a workout. But I know that becoming obsessed over my workout results in a lack of satisfaction throughout the rest of my day. It can trigger me to beat myself up for “slacking.” I couldn’t be happier with my growth towards being a little more spontaneous.

Day 15: Total Body

There is nothing like getting outside for a workout. Especially on a day that’s a perfect temperature for a workout. Doing burpees in the damp grass is the perfect prep for a Spartan Race. I made it just past the 10 box jumps and I plan to repeat this “test” in two weeks to see how my speed and endurance has improved.

Day 16: Snow Day

Today was Martin Luther King, Jr. Day, meaning, no school. I was able to go to the mountain with all 3 baby bears.

If there was one thing I could get people who don’t enjoy exercise to do, it would be to find something fun to do. Even if you aren’t doing a workout routine, you are still getting in movement which is good for the body. I’m not actually sore after our day at the mountain but I know my kids are! I’m giving credit to regular squats and squat jumps lately. I workout for that reason, I want to be able to enjoy active living without feeling like I need to take a break to catch my breath.

Day 17: Legs (with a bit of chest)

I ❤️ my new workout toy!

Day 18: Mashup of Stuff

I think dead lifts are probably my most favorite move. I think it’s because I’m sore every time I do them. There’s nothing quite like getting a workout done and waking up the next morning knowing why you’re sore. I’d rather know why I’m aching than ache because I wasn’t active and received an injury because of that.

Day 19: Arms

Preparing for this routine I decided to load up my barbell with 50 lbs. I picked it up and attempted to get a barbel curl done and I couldn’t do it. When I was going to the gym I remember doing curls on the machine with 50 lbs and struggling but getting it done. Then my 15 year old son came in, and picked up the barbell like it was a stick and busted out multiple curls with no problem. Let me tell you, I know that men are built physically stronger, but I am pushing harder than before because I’m not ready for him to be stronger than me yet!

The hardest part of today’s workout was the rest between sets. It’s crucial to get that time in so that your energy restores and you are able to complete the next set.

Day 20: Legs

Running, then adding in some harder workouts is great for endurance training. Running may be tough but putting a harder move between makes it seem almost like a rest time returning to your run. This intern makes your running ability stronger. I’m excited to see how my running times improve adding this technique into my routine.


Day 21: Rest Day
Forcing myself to rest is tough. But I have learned that rest days are necessary for recovery. I think I did more sitting today than I’ve done in a month. I may actually be starting to enjoy it.


1.7.18 to 1.13.18

Week 2 of Me:

I’m learning to love pushing myself past my own expectations again. Boot camp at the gym was such a driving force before because I wanted to compete with whoever it was next to meet busting out push ups too. Having signed up for a Spartan Race again, maybe helping me want to push harder also. Only downside is my hand is bothering me again, makes push ups and burpees a little tough(er). I just do them on my fists instead of my palms though. Enough whining right, get onto the workout stuff!

Day 8: Total Body

One minute of Bosu burpees was good stuff! Basically you hold your Bosu ball through out the whole burpee process. Being in the plank with the Bosu ball worked the stabilizer muscles in my shoulders as I did the push up, soo good, and sooo needed! After this workout I also included some foam rolling to help loosed up my hip flexors and lower back. I’ll have to share a how to video on that soon.

Day 9: Chest & Back

I’m loving my TRX and Bosu time lately, only problem I’m starting to realize is that it’s hard to do the fly’s in my hallway. I ended up doing a Y shape instead of the traditional fly, still worked my targeted area, just a bit differently and other muscles also. I ended up having to play taxi so I ended up skipping the run, I’ll be including more running on next weeks schedule.

Day 10: Leg Day

Maybe all the burpees I’ve included is what has my hand acting up angry. After one round my legs were feeling this, I used weights when I did the sumo squat with the calf raise and my calves were finally sore.

Day 11: Core & Shoulders

My cardio of choice for today was to hop on the treadmill at 6.0 and run. I was out of breath! It’s funny the simplest movements, were actually the hardest ones today. My kids have been grossed out for days because of the sweat drops on my bench after doing the bunny hops. I have yet to wipe it down because if it keeps them off of it, I’d rather keep my equipment in good condition, wish I could say the same about my pull up bar. 😦

Day 12: Arm Day

After last weeks lack of soreness, I pushed hard this time. You may want to skip this routine if you’re no looking for bulk in your arms, or at least use lighter weights. When doing different movements that target the same initial area you are creating cross tears in your muscle and making them larger. That’s why when you see guys bulking up at the gym they are doing all different kinds of bicep curls to make big guns son! #SOsore

Day 13: Leg Day

Can you tell how this workout went down by the shade of my face?!? It may not have been a total leg workout but my legs were done, when I was done. I wish I’d have gotten some lunges in there. Overall though, it was good to get the extra cardio in with the run time. I ended up getting a little over two miles in on the treadmill.

Day 14: REST DAY!

It was such a nice day out. I highly recommend taking your workout outside whenever you can. The fresh air does a body good. Even better when you have good company. ❤


Be sure to subscribe to get updates and get next weeks workout schedule too.

7 Days of Me

Procrastinator is my middle name, disorganized is my second middle name…

Ever since I finished my first Spartan Race I wanted more from fitness, like to be able to help people with their fitness goals. Two years later I decided I wanted to be come a personal trainer. I did my research, there were so many online certifications that I wanted to make sure the one I had chosen was a good choice. I went to my old gym and asked what they like. Decided to go with NASM as my school of choice. Bought my fancy learning program and book and stayed dedicated for about two or three weeks before the summer arrived. I then slacked off and it was time for me to take my test. Well, I didn’t pass it and personal training sat on the back burner because I lacked the confidence, motivation, self direction to stick to a study schedule. Finally decided to start studying again and felt confident I would pass and paid for my test. Talk about a blow to my confidence, I failed by 1 point. Again I put it on the back burner. Until now…

I have come to realize that I am a hands on learner, trying to read from a textbook is BORING! Learning the muscle names, which ones are weak vs which ones are strong requires a visual for me. Names are not my strong point, why else do you think I’m super focused on brain health also. I am super thankful for YouTube! Part of my New Years resolution of 2017 was to get my certification done and hitting December 31st was a punch in the gut. It made me realize that no one is going to study for me, if I want to learn it, I need to do it!

Learn it, apply it!

This is my theme for the year. I’m being my own guinea pig and designing my own workout routines. The best part of doing this is I can give myself real feedback. I’ll know what is working or isn’t working for my goals. Only downside is that everyone’s goals aren’t the same. That just means I’ll need to study a bit more on those possible clients in the book (or YouTube.)

My proposed schedule.

  • Sunday- Total Body
  • Monday- Chest & Back
  • Tuesday- Leg Day
  • Wednesday- Core & Shoulders
  • Thursday- Arms
  • Friday- Leg Day
  • Saturday- Rest Day

Unofficial Day 1:

Um hello! I loved this workout! I got to use equipment that I haven’t busted out in a long time. Although I was aiming for a 20 minute sweat session and ended up with around 30 minutes. Doing the Bosu Skip Lunge showed me the importance of balance, my right leg was oddly less balanced than my left.

Day 2:

My back is definitely weak. I decided to stack Chest & Back day as more strength targeted for that reason. In hindsight I would probably change out the handstand holds to something a little more active. Also, when I decide to use the handstand hold again, I’d reduce hold times because that was pretty impossible for me to hold for 30 seconds the first time, let alone the 3rd as a beginner.

Day 3:

Somehow I did the math wrong on this and thought 1 round would be good. Realized at the 10 minute mark it needed to be doubled. I love circuit style workouts because you get a break after each move. One thing that could be improved was there was no time to transition to the next move.

Day 4:

Today’s workout was 22 Minute Hard Corps inspired. Mountain squats were on my mind and I couldn’t remember what they were called so I flipped through the videos to find them, and a few other moves too. That move looks so simple but it is tough!

Day 5:

Arms… my least favorite workout. I of course made sure to include burpees, Spartan Prep. Arms felt like jello!

I was fully expecting this workout to leave my arms sore but they weren’t, which tells me I should have used heavier weights with this style of workout.

Day 6:

Dead lifts, they are my jam! Cleans, not so much. Definitely something that needs work, form wise. The 30 seconds on and 10 seconds off was perfect for using the jump rope and resistance bands, made the transition much smoother. To make the burn more with the lunges, I might try not alternating legs, do left leg first round, right leg second, then alternate on the 3rd round next time.

Day 7:

Rest day, yay!!!

What I learned?

This is fun! It’s amazing what can be done when I put my mind to it. I’m excited to see how next week goes, and yes, I’ll be sharing that progress here too. I hope you enjoy the process as much as I am.

The Core Part 3- Movement System

The more I learn about the core, the more I realize when I’m using it. Or maybe it’s just that the trainer in my current workout program is big on working the core this week? Seems to me that God likes to put all of these pieces together for us slowly so that instead of being overwhelmed, we get to grow into knowing more and having a solid foundation for success. Look below for a video with one of the moves I just learned for strengthening those weak hip flexors of mine, hardcore, yet so simple.

Movement System

We’ve already learned about the Local and Global Stabilization Systems. Now that we’ve strengthened the inner it’s time to focus on how we are moving our body with the core. I’m sure you’ve heard of all the muscles in this group, the Latissimus dorsi(lats), Hip flexors, Hamstring complex and the Quadriceps(quads.) Think armpits to knees, all these muscles help you sit, stand, and twist and turn. Working together, all the groups we have been learning about really keep us stable and functioning.


Time To Muscle Up!

Enough blabbering, show you the moves right?!? I chose a minimum of one exercise for each of the muscle groups listed above. Plus a bonus workout that will hit multiple groups with one exercise, I’m all about multitasking, or killing two birds with one stone. Life is busy and being able to shorten up that workout means it’s more likely to happen.

However you decide to mix and match your core routines, I would try to incorporate at least one of these moves daily. Don’t skip an area because if you become weak in one zone it can affect the rest of them. We are looking for total body/core balance here.

Disclaimer {{If you have any unique or special medical conditions, such as if you’re pregnant, or if you have a history of knee, ankle, shoulder or spinal (back or neck) problems, you must consult with a competent and reliable physician to understand all risks, contraindications and complications of starting this exercise list, and receive authorization from them before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By using this program, you assume all dangers, hazards and risks of injury in the use of this program.}}

Latissimus Dorsi

This is one area I know I’m weak in too…

Reverse Snow Angels

  • Lay face down on the ground with arms at your sides and palms facing down.
  • Lift your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back.
  • Keeping your head facing down, in a slow motion, raise your arms up past your shoulders and up to your ears until your hands meet above your head.(Shown is the modified version, move the arms only halfway so that they are even with your shoulders and then return to starting position.)
  • Make sure to keep the arms straight and elbows locked through the entire movement to engage your lats and shoulders.
  • Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.


Hip Flexors

Mountain Climbers

I’ve been doing a lot of these on Insanity.  Only it is more of a running in plank movement. Here we are using a sliding on the floor motion. You will need some towels, slides, or something similar that will slide smoothly on your floor. Paper plates even work well in a pinch.

  • Put your feet on the sliders and move into a push-up position.
  • To perform the movement, simply pull one knee at a time up toward your chest, going as high as you can while keeping your foot on the slider. You can alternate legs with each rep or do sets of one leg at a time. Not only will you be working your hips but your shoulders will get in on the action too.


This is the killer move I was telling you about, try it if you dare!!

Hamstring Complex

It’s a little more difficult to get a good hamstring workout without using weights or equipment but if you get creative, you can make it work.

Glute-ham Walks

This exercise will work both the hamstrings and the glutes.

  • With knees bent lie on your back. Lift your toes up so that only your heels are touching the ground.
  • Now lift your hips up until they are inline with your shoulders and knees. Squeeze your bottom and engage your abs. Now start slowly walking one foot at a time away from your body with small steps until you get to the point where your legs are fully extended.
  • Your hips are always extended, never let them fall. Walk your feet back into position. Do that for 5-10 reps or as many as you can get done in a few minutes.


Flutter Kicks

Be sure to tighten your ab muscles during this workout, it will help you to avoid arching your back. A great workout for your hamstrings. I was already feeling the burn just taking the pictures for this move!

  • Start by laying flat on your stomach.
  • Lift one leg a few inches off of the ground.
  • Slowly lower that leg while you start to raise the other.
  • Repeat for 15 reps at three sets.




  • Stand with your feet hip-width apart and your toes pointing forward. Place your hands on your hips for added balance and engage your core by drawing your navel in toward your spine.
  • Step your right foot off the floor and lunge forward, landing with with your heel first, then your toes. Drive your hips towards the floor to create a 90-degree bend at both knees.
  • Push off your right leg to return to the starting position. Repeat with your left leg. If you want to you can alternate legs for a total of 30 lunges each set, or until you are burning good enough that you don’t think you can do one more! Want to make it harder? Try jumping from lunge to lunge, yowza!


A Little Bit of Everything


I wouldn’t be Spartan if I didn’t share this move with you. Don’t worry, there are many ways to modify this move to take the intensity down a notch and also many ways to increase the intensity. This is the best whole body workout move I’ve every found, maybe there are others but this gets a little bit of everything.

  • Start in a standing position, feet shoulder width apart.
  • Drop into a squat position and place your hands on the ground.
  • Jump or step your feet back into a plank position, while keeping your arms extended.
  • Add in the Push-up if you are ready, from your feet or your knees if needed.
  • Return your feet to the squat position.
  • Stand up or jump up from the squat position.



Now that we’ve mastered the core, I asked for suggestions on what to focus on next. Interval training is the winner! Keep an eye out for an update on my Insanity progress next week and then before the end of the month we will discuss the importance of Interval Training in your workout routine.

If you have any questions about the movements here, shoot me an email at DarcisFitKick@gmail.com

Happy sweating!

The Core Part 2

I hope you are returning for more! If you are new, please visit my Part 1 and check out the exercises I shared first. You wouldn’t jump into the ocean without first learning to swim right? Well, I want you to follow the same principles here. Hopefully after a bit of time strengthening your Local Stabilization System, you are ready to work on your Global Stabilization System.

Global Stabilization System

These muscles connect your pelvis to the spine. There are bunch of muscles that do this job, that quite honestly, I had to look up to figure out where exactly they were located. I was going to spare you the boring details but maybe you want to look up the different muscle groups and expand your expertise. The muscles included in this group are the quadratus lumborum, psoas major, external oblique, parts of the internal oblique, rectus abdominus, gluteus medius and the adductor complex(adductor magnus, adductor longus , adductor brevis, gracilis and pectineus.) I’m going to focus on one specific muscle because I know it is my weak point. That is the Psoas.

What is the Psoas?

The psoas actually has two components, the psoas major (spine to legs) and the psoas minor (spine to pelvis.) I’m going to focus on the major because working on that part will also strengthen the minor. Did you know the psoas is the ONLY muscle that connects the spine to the legs? Never really thought about that before, makes me curious to learn more about different muscles.Think of your psoas as your hip flexor. If you look at the picture below, you’ll see what I mean.


I love my Books of Discovery, “Trail Guide to the Body Flashcards Vol. 2.” I never realized how many different muscle groups there are. In school you learn hamstrings, quads, calves and abs, nothing about how many different muscles make up those groups. Our bodies are so complex and fascinating!


I’m not for sure, so don’t quote me, but I imagine a lot of women are weak in this area too. While apparently I’ve been “blessed” in the area of my tush and it’s all the rage to have a big bum, I have a tendency to push out my assets. Bigger is better. I’m not alone right? I didn’t realize it until I started focusing on my posture during the Three Week Yoga Retreat. Think about your posture, do you keep your hips tucked in line with your back when you are standing? How about when you are sitting? I used to think that I had really tight hamstrings but it’s actually my hip flexors causing the problems. They aren’t naturally supporting my spine/hip/leg connection because I’ve been too focused on making my booty go pop! I found this video on YouTube that really breaks down how our hip flexors work in a simple way, plus, bonus, he reinforces my dislike of crunches!

Strengthening the Global Stabilization System

I want to share with you one of the most important keys to keeping your core/hip flexors with optimal function. It doesn’t really require “exercise,” it requires you to get up and move. There are all sorts of gadgets now that shows how active you are, your phone, Fitbit, etc. Getting your workout in is great but if all you do the rest of the day is sit on the couch or sit at a desk, you are training those flexors to be tight. Get up and walk around as often as you can. Fill up that water bottle and drink it, that will help you get in to the habit of moving by making you go to the restroom!

The exercises I’m providing below still aren’t sit ups. Can you tell those aren’t my favorite move? I’ve even given the option to do one of the exercises with a buddy because having a partner in crime makes the hard work seem a little more tolerable or maybe it’s that misery loves company? The first 3 exercises focus on the psoas. The following will be different parts of the global stabilization system.

You could try adding this into your already established Local Stabilizer System movements. Remember, if you don’t use it you lose it, you want to continue doing the previous routines. Maybe do two of those and two to four of these a day to start.  Try doing 1 exercise, resting for 30-60 seconds and doing another, repeat each circuit 2-3 times. I recommend you starting small and working your way up to they higher reps. Overexerting yourself can result in injury, even if you feel good, you could be doing more than your body is ready for. Mix and match them how you please, but remember to use your best judgement and don’t over do it.

Disclaimer {{If you have any unique or special medical conditions, such as if you’re pregnant, or if you have a history of knee, ankle, shoulder or spinal (back or neck) problems, you must consult with a competent and reliable physician to understand all risks, contraindications and complications of starting this exercise list, and receive authorization from them before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By using this program, you assume all dangers, hazards and risks of injury in the use of this program.}}


Standing Gate Openers

This move is more of a stretch than anything, you will be strengthening but also working on your range of motion.

  • Stand with your feet about hip width apart and your arms at your sides.
  • Lift your left foot and flex your left knee, drawing it toward your chest. When your thigh is parallel to the floor or higher, move your knee to the right, across the middle of your body, and then to the left, opening your hip as far as possible.
  • Return to the starting position; then repeat with your right leg. Continue alternating sides for your desired number of repetitions.
  • Make this move harder by adding on some ankle weights.


Leg Raises & Throws

Raises by yourself

  • Lie on your back with your legs above your waist.
  • Slowly lower your legs as far as you can without your lower back lifting off the floor. Remember to keep your core tight to support your spine.
  • Raise them back up and repeat.

Throws with a partner

(If you are a beginner to exercise or core work, I’d say this is more of an advanced move.)

  •  Lie on your back with your legs above your waist, toes pointed to the ceiling. Have a partner stand above your head and forcefully push your feet forward. Allow your legs to head toward the floor.
  • Slow your legs down and stop them before they touch the floor; then lift them back up so your partner can push them again.
  • Have your partner push harder to make the exercise more challenging.


Hanging Leg Lifts

Equipment needed: Pull-up bar, monkey bars or any bar that will hold your body weight so your feet can’t touch the ground. Sorry I didn’t get a picture for this one, the weather outside is frightful! If you have any questions, just shoot me a message and I will help you as best as I can.

  • Hang from the bar with your hands shoulder-width apart, palms facing forward and feet together.
  • While keeping your knees and hips flexed, lift your knees upward as high as possible, then slowly return to the starting position and repeat.
  • Try not to swing your legs when bringing your knees up.
  • You can wear ankle weights here too.

Quadratus Lumborum & External Oblique

This move actually works more than those two muscles but they are the ones I want you to be focused on.

Side Plank

  •  Lay on the floor on your side. Place your hand on the floor under you and straighten your arm, raising the top half of your body off the ground.
  • You can raise the other arm straight over you or let it sit on your hips.
  •  Just like regular plank you want to keep your legs straight, let the lower half of your body rest on the side of your bottom foot.
  • If you aren’t quite strong enough to hold a side plank, bend the bottom leg and rest it on the floor while maintaining the top leg out straight.
  • Hold this position for as long as you can and then repeat on the other side. Aim for 30 seconds and move your way up to a minute.


Internal and External Oblique

Lying Twist

Don’t forget that you want to keep your shoulders on the ground. If you are raising them up in the twist you are taking away from the workout you could be giving your core.

  • Lie on your back with arms outstretched (T position), palms facing down.
  • Raise your knees up to a 90-degree angle. Lower knees down to one side.
  • Slowly rotate your knees to the other side through a count of 10.
  • Hold and squeeze for 2 seconds at the maximum tension point, about 1 inch from the ground or as far as you can go without your shoulders lifting off the ground. (Please note, I need to work on my flexibility here…)
  • Then rotate to the other side through a count of 10.


Adductor Complex

You may need a chair for this move if your balance isn’t strong. Trying to hold my leg up while my son took the picture, yowza!

Swinging Leg Raise

  • Stand next to a chair, hold onto it if needed. Stand on one leg.
  • Keeping your raised leg straight, swing it as far out to the side as possible, and swing it back down, allowing it to cross in front of the standing leg.
  • Repeat this movement 5-10 times, increasing the range of motion as you go.


Gluteus Medius

Lateral Band Walk

This is one of my favorite moves, it seems so simple but you will be feeling the burn! This was probably my most favorite move in The Master’s Hammer and Chisel. (You can see my awkward attempt at a how to video here.) This requires a resistance band. You can make the intensity harder or easier depending on how tight you hold the band.

  • Stand with your feet approximately 6″ apart. Step on your resistance band and crisscross it over your feet, holding onto the bands either at the handle or choke up on it for more resistance.
  • Take 2 steps to the right making sure after each step your feet stay approximately 6″ apart.
  • Then take 2 steps to the left.
  • Repeat for 30-60 seconds or 15 times on each side per set.


Ready for more?

I’m ready to get part three done so we can start talking about another target area. Check back in a couple weeks to see even more core moves, but until then can you do me a favor? Send me a note with the area you’d like to learn about next!

Those who lift, know strength training is the bees knees! 

Why is strength training important???

1. Muscle helps you keep the fat off! 

One study shows that adding strength training to your workout regimen 3 days a week can help increase the amount of calories burned during normal activities. Why? Because the more muscle you are having to work the more you are going to burn! You burn calories during strength training but did you know that your body continues to burn more calories after your workout? Strength training can boost your metabolism up to 20 percent.

2. Protects those bones!

Adding strength training helps prevent bone loss. Did you know that you lose approximately 1% of your bone mass every year after the age of 40? Calcium alone can’t fix all the damage, you need to contribute to the cause too!  A research study by Ontario’s McMaster University(1) found that a year-long strength training program increased the spinal bone mass of postmenopausal women by nine percent! I know so many people with degenerative disks in their back and strengthening the core will help.

3. Work it, harder, make it, better, do it, faster, makes us, STRONGER… (Did you read that without singing it?)

Strength training benefits all athletes. Losing fat mass can make you lighter, which intern takes strain off over other movements. Making your muscles work to contract makes you stronger. If you think about it, which is easier: Jumping while holding a 10lb rock or jumping with nothing? Training with the rock is going to make you jump higher when you don’t have the rock. Muscles do need time to recover with strength training. It’s recommend to break strength training into sections, back & chest, arms, legs, etc. so that you have rest time before straining those muscles. Did you know that strength training actually causes tiny tears in the muscle, which “scars” and creates a bigger mass but also strengthens them? Don’t be discouraged ladies, I don’t think I’ve ever heard someone complain about firm round buns. 😉

4. Helps with posture.

Strength training can help improve your balance and posture, your core contributes to a just about every body function. Making those muscles stronger will help take the strain off your back. Making sure you have proper form when lifting can even increase your rage of motion. I included a website below that lists a few really great strength training exercise for better posture. (2)

5. Stay a little healthier!

Many health benefits from strength training, suggested it may help with arthritis pain, help maintain glucose levels in diabetics, increase bone density. Arthritis sufferers will benefit from strength training because you’re strengthening the muscles that support the joint, helps take the strain off. A Harvard study(3) found that men who do at least 150 minutes of strength training per week cut their risk of type 2 diabetes by about 34%… What is there not to like about that?

6. Introducing Dr. Feel-good 

Strength training gives a natural boost of endorphins. Going to the gym and doing lite sets probably won’t get you going. Push yourself and get to feeling that burn, or as I like to call it the Jell-O effect, you know you work so hard you feel like Jell-O!  I always feel better after kickin’ my own butt at a workout. When you’re feeling down and speak to a doctor, one of the first questions they so is do you exercise regularly? It’s a natural antidepressant. It will even help you sleep better and just feel better in general(4). Cardio is good for mood boosting too, helps me to run my stress off!

Who does strength training benefit?

The answer is EVERYONE! Don’t be discouraged by weight machines. Every gym I’ve ever been to has someone standing around who would be more than happy to show you how to use a machine! If you still aren’t comfortable try starting with small hand weights. YouTube has plenty how to videos. Please check out mine HERE. Just remember not to bite off more than you can chew. It is better to work your way up than to risk injury. Don’t be afraid to ask me any questions you may have too! Darcisfitkick@gmail.com

If you have a previous injury or health condition, please talk to your doctor about the best place to start your new strength training at.

(1) https://macsphere.mcmaster.ca/bitstream/11375/11343/1/fulltext.pdf This one is a long article but it has a lot of great facts if you have the desire to learn more about the study and other studies too.

(2) http://www.livestrong.com/article/371062-weight-lifts-that-improve-posture/

(3) http://www.health.harvard.edu/staying-healthy/add-strength-training-to-your-fitness-plan?utm_source=heart&utm_medium=pressrelease&utm_campaign=heart0615

(4) http://www.health.harvard.edu/mind-and-mood/exercise-and-depression-report-excerpt I really like the Harvard website. They have done a lot of medical studies that just fascinate me. If you’re curious about something specific Google a Harvard study on it, lots of info.