These Ladies Lift

Don't be afraid to start something new, or to pick up where you left off. You may surprise yourself with how amazing you are. Start swimming! 🤩🏊

If you're going to be competing at CrossFit Exclamation Muscle and Mascara competition this coming Saturday (1/27/24) be sure to visit the Arbonne/These Ladies Lift table and try out our fit-fuel products. We can't wait to be there cheering you all on!

The power sn**ch involves lifting a barbell from the ground to an overhead position in one smooth, explosive motion. It is a technical and challenging lift that requires good form and strength. Here are two crucial points of performance in the power sn**ch:

1. Proper Setup and Positioning: The initial setup and positioning are essential for a successful power sn**ch. Here are some key aspects to consider:

👉Feet Position: Stand with your feet about hip-width apart or slightly wider. The toes should be pointed slightly outward to help with stability and balance.

👉Grip: Grasp the barbell with a wide grip, usually wider than shoulder-width, using either a hook grip or a standard grip, depending on your preference.

👉Back and Hips: Maintain a flat back and engage your core muscles. Your hips should be lower than your shoulders, and your shoulders should be slightly in front of the barbell.

👉Weight Distribution: Keep your weight balanced on the midfoot, not on your toes or heels, to ensure stability during the lift.

2. Explosive Triple Extension: The power sn**ch is all about generating explosive power through the triple extension of the ankles, knees, and hips. This movement is essential for effectively transferring force from the ground to the barbell:

👉First Pull: As you begin the lift, push your feet into the ground, keeping the barbell close to your body. This will initiate the first pull, where you lift the barbell off the ground with your legs and hips while maintaining a flat back.

👉Second Pull: Once the barbell passes the knee, rapidly extend your hips and knees, driving the barbell vertically. Simultaneously, shrug your shoulders and pull the barbell close to your body with your arms.

👉Triple Extension: The explosive extension of your ankles, knees, and hips should happen in unison. This action generates maximum power and speed, propelling the barbell upwards.

💡Remember, the power sn**ch is a complex movement, and it's important to learn and practice under the guidance of a qualified coach to ensure you use proper form and reduce the risk of injury. first, start with a barbell and focus on form. Add lighter weights to develop your technique before gradually increasing the load as you become more proficient. **ch 🏋️‍♀️

Not only is stretching important before lifting weights. It's also important after weightlifting for a number of reasons.

👉Increase Flexibility: Weight lifting can lead to muscle tightness, and stretching can help to improve flexibility and range of motion in your muscles and joints.

👉Reduced Muscle Soreness: Stretching after a workout can help to reduce muscle soreness and stiffness, known as delayed onset muscle soreness (DOMS).

👉Reduce Injury: Regular stretching can help to improve muscle balance and alignment, reducing the risk of injury during weightlifting and other activities.

👉Relaxation: Stretching promotes relaxation and reduces tension in the muscles, helping to alleviate stress and promote a sense of well-being.

💡When stretching after weight lifting, focus on the major muscle groups worked during the workout. Hold each stretch for 15-30 seconds. It's also a good idea to stretch both sides of the body equally to maintain balance and symmetry.

💡Remember, stretching is just one component of a well-rounded fitness routine. It should be combined with other elements such as proper warm-up, strength training, cardiovascular exercise, and cool-down to create an effective workout program.

If you are unsure about the appropriate stretches or how to incorporate them into your routine, consider consulting with your coach or physical therapist for more personalized guidance.

Time is often the main barrier to healthy choices such as daily workouts, eating more nutritious meals, or getting enough sleep.

Our schedules may be full of work, family, side hustles, or volunteer obligations that can easily become overwhelming and we may tend to ignore our health.

If this sounds familiar maybe you should think about finding a coach/trainer who will identify areas of your day that fitness can fit into and develop a structured program for you to follow so you can prioritize getting healthy and stronger.

We are available for in-person, online or hybrid approach to improving your fitness.

The best part of my week is getting to coach these individuals. They are an inspiration to me and others. Never question your ability to reach your goals. As with anything passion, determination, consistency and grit will get you where you want to be. Both of our powerlifters won GOLD at NH Special Olympics Summer Games over the weekend. Congratulations Chelsea and Scott! Special Olympics New Hampshire

Sometimes it's hard getting the motivation to get to the gym... Quite frankly most people find it to be the hardest part.

Having a friend to workout with can help with that. I'm sure we pretty much all know someone who loves to workout and more times than not they are more than willing to get you motivated and moving towards your goal.

If the problem is you don't have any friends (🤔 If that's the case we may have bigger 🐟 to🍳) join a gym where there's a community of people on the same path you are, who support and encourage each other.

Bonus if you didn't have any friends before you joined...you will have a bunch after you join. 🥰🧑‍🤝‍🧑👭🏃‍♀️🤸🧘

Time under tension - why is this good?

Muscles will grow when you increase the stimulus you place on them. One way you can do this is by increasing the time your muscles are placed under resistance. Jess is performing a tempo back squat with a 2 second pause.

We get it. It can feel like you are taking 2 steps back... however when you finally feel better after being sick (no fun), it's ok to ease back into your routine. Listen to your body. Don't rush even if you feel frustrated. You will ramp back up soon enough.

Well many gyms are closed today due to the storm. However, some of the best fitness programs take place outdoors... especially with friends.

Go for a hike, x-country ski, snow shoe... Get outside and enjoy yourself.

Day 1 of learning the power sn**ch. Lots of drills and breaking down the movements. But even though there was some frustration ...there were also small wins. Always remember not everything can be mastered on the first try.
You are where you are...and that's ok. Consistency and practice will help move you forward.

**ch **ch