Deadlifting can be intimidating at first, but the benefits surely outweigh the intimidation. First, before beginning any exercise program, make sure you are cleared by your doctor. Once you get the go ahead to start training, get direction from an exercise professional who can instruct you with proper form and control for this exercise. The many muscle groups involved in this movement make it one of the best functional movements you can do to improve your strength, posture, and muscular endurance.

1. Boost Confidence

Not only will doing a deadlift improve your strength, but the mental toughness needed to pick up heavy things from the ground will give you that boost of confidence that will spill into other parts of your life. A routine that involves challenging movements will push you further than you are comfortable, and in doing so, new-found confidence can be discovered.

2. Get the metabolism firing

A compound movement such as this, incorporating the large muscles of your back (latissimus dorsi, trapezius muscles, erector spinae, iliocostalis, quadratus lumborum,  just to name a few), the glute muscles (the strongest in the body being the gluteus maximus), the hamstrings, the muscles of your shoulders, and abdominals only cover the minimum of muscles worked in this extremely powerful movement. The perk to working so many muscles at one time goes far beyond feeling good and will kick up your metabolism to make you a fat-burning machine, making your body burn even more calories for up to 48-hours post-exercise.

Focus, form and control. Feels good to move and thankful everyday to be able to do what I do. Check out the quick complex at the end. #deadlift, #feelsgood, #strong, #health, #mindovermatter, #waymorethanjusttraining, #thankful, #complex, #train, #beyou, #dontapologize

A post shared by Stefani Abreu (@purposefitness) on Feb 15, 2017 at 8:46am PST

3. Improve your strength and endurance

It is obvious that strength is a big component to a big lift like this. The focus this movement takes will help you to improve your overall muscular strength, grip and muscular endurance. If you’re looking to decrease your running time to get ready for a race or event, making deadlifts part of your program can help get you there.

4. Improve your posture

You may wonder how a move like this can help to improve your posture. Strengthening the many muscle groups involved in pulling weight from the floor requires a certain amount of mobility in your hamstrings and shoulders. The form used in a deadlift, when done right, after a proper warm-up, will incorporate the muscled discussed above, strengthening your shoulders, back, abdominals, gluteus muscles, giving you the ability to sit tall, walk tall and improved abdominal control.

To get into a program that involves deadlifts, along with a variety of other well-programmed exercises to improve your strength, and make you feel energized, email me at: thepurposefitness@gmail.com.

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So you are trying to get healthy, eat more veggies and exercise often. First, kuddos to you for taking the step to put your health in top priority. There are a few things you need to know when it comes to the food that is out there and what may seem like a healthier choice, but could ultimately be putting you off your goals just because it is advertised healthy. Many of the pre-packaged goods that are labeled whole grain, low-fat or healthy on the front, are usually full of lots of extras that are not healthy for us. Sodium is one of the biggest culprits. According to the American Heart Association, the average American eats 3,400 mg of sodium per day. High levels of sodium can lead to high blood pressure, heart disease and stroke. The daily recommendation of sodium is no more than 2,300 mgs per day, ideally 1,500 mgs. Our bodies need a balance of salt and water to work properly, any excess amount will throw the balance off. Some high sodium foods to avoid include:

-Pre-packaged snack items

-Breads, rolls

-Condiments and dressings

-Hot dogs, turkey dogs, meat sticks

-Bagged chips and pretzels

-Adding salt to cooked meats

-Deli meats, bacon

– Cereals

Be sure to check the labels on the things you buy before you consume them. Just because it may be labeled less fat, or lower sodium, does not mean that it is a good option.

Stick with foods that are whole and what you find on the outside perimeter of your grocery store. The lean meats like boneless, skinless chicken breast, lean beef, lean turkey and fresh fish and beans are all good options. Try making your own seasonings and not including salt or the salt-free seasonings like Mrs. Dash. Fill up on fibrous vegetables like broccoli, kale, brussel sprouts,  and spinach, just to name a few. Don’t forget about fruit too. Fruits and vegetables offer a multitude of health benefits from the micronutrients they provide.

Reference:

Shaking the Salt Habit to Lower High Blood Pressure. (n.d.). Retrieved March 15, 2017, from http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/PreventionTreatmentofHighBloodPressure/Shaking-the-Salt-Habit_UCM_303241_Article.jsp#.WMmKofkrKM8

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We have all heard that it takes at 21 days to make something a habit. Now this habit can be good or bad, depending on the outcome. If you are getting back into a workout routine and it’s been awhile, here are some things to remember:

1). It’s not always going to be easy

There will be days that you want to throw in the towel. Those are the days to push forward and make it count. The tougher days are what make all of the hard work you put in worth more than any money can buy. You will thank yourself later and feel amazing.

2). Get up earlier.

Start your day an extra 30 minutes than you normally would. The extra time is good for a guided meditation, setting the schedule for the day and organizing your meals.

3). Meal prep

Prepare your meals ahead of time. If your meals are already done and ready to eat, you will be much less tempted to eat something that is unhealthy just for convenience.

4) Get moving

Just move, no matter what type of exercise you choose to do to get you back on the exercise horse, just get moving. Don’t wait for next week or for the weather to improve. Start with a brisk walk, go to a class with a friend, or even do it at home. Just get moving for at least 30 minutes a day.

5) Be thankful

Start your day with gratitude. Be thankful for all the wonderful things you do have in your life. Your outlook will change and you will feel better about why you do what you do.

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