Time to Get Strong!

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Week 4 Bonus #3: Change Your Body, Change Your Life: Time to Get Strong!



Loren Schandler Slocum is a distinguished international personal development seminar leader, speaker, coach, author, wife and mother.

Change Your Body, Change Your Life: Time to Get Strong!

You’ve laid the foundation for transforming your body with Cellular Health, and took the next step by burning fat and toning. Now it’s time to get that athletic physique while gaining strength.

Why is strength important? Because we use our bodies daily to lift boxes and kids, push carts, and other endless activities that require strength. As we “mature,” our bones and muscles need the strength conditioning to help reverse the aging process.

Step One: Change your identity. Think of yourself as an athlete, and that is how others will see you. Take the time each day to support who you have become – a strong athlete. Visualize your body in its transformed state. That is the new you that is evolving. Own it and be it.

Step Two: Develop the mindset of a champion. That means each workout is going to count, as if you were competing, be totally focused during your workouts and push harder and go beyond your expectations. World class athletes don’t let up, neither should you

Step Three: Be sure you warm up by doing about 10 minutes of light cardio. If you have access to a dry sauna, spend a few minutes there to warm up. Then stretch for 10-15 minutes before beginning your workout.

BASIC WEIGHT TRAINING EXERCISES

Shoulder Isolation Exercise: Start with a 3 pound weight in each hand. With palms facing down, lift your arms in front of you up to shoulder height. Hold the extension for 10 seconds or more. Then reverse hand position so palms are facing up. Lift your arms in front of you to shoulder height for 10 seconds or more.

Then, with palms down, lift your arms straight out so you are in a t-position. Hold for 10 seconds or more. Reverse hand position so your palms are facing up. Lift your arms straight out so you are in a t-position. Hold for 10 seconds of more. Repeat this series 3 times. Increase weight as you become stronger. Breathe in as you lift. Hold your breath while you extend your arms in position for 10 counts. Exhale as you lower the weight.

Bicep Curls: Start with 5 pound dumbbells. Hold them down to your side, with palms facing inward. Starting with one side first, lift your arm, squeezing the dumbbell. About half way up, turn your hand so your palm is facing up and curl up, isolating your muscle. Lift until the inner side of the weight touches your shoulder, isolating the bicep. Slowly lower your arm, with palm still facing up. About half way down, curl your arm so your palm is facing inward. Repeat with your other arm. Increase weight as you become stronger. Breathe in as you lift. Hold at the top. Exhale as you lower your arm.

For an effective strength workout, you can do a series of exercises on a rebounder. The G-Force created by jumping increases strength and you can focus on various body parts without going to the gym. One pound of weight doubles to two pounds. It’s like having a gym at home. A series of exercises on the rebounder for 20 minutes is the equivalent of moving a 40 ton freight car one foot, or curling 100 lb, dumbbells 200 times.

There’s a lot more to strength training, and you have to make sure you are training wisely to avoid injury. For additional information and training tips, feel free to Margaret Irving at hautespott@aol.com.

We hope you are committed to taking action to change your body, change your life. Stay tuned for future Tuneups for additional tips and strategies!

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