November 18, 2015

Target Practice…

Mojo Friends,

One of the best aspects of Mojo is our continual access to “hard to reach” muscle groups – especially our back. A weak back can be particularly aging, because it results in back fat, a thickening silhouette and more susceptibility to injury as we age. Because many of us aren’t use to accessing these muscles as actively as we do, I’d like to send some gentle reminders …

In Mojo, we add weight/intensity to our back muscles every time we lift our legs, arms or bend over in any direction. The speed of our movements in addition to the variety angles all contribute to the intensity of the exercise. In addition, the weight and intensity of our “exercises” intensify as the hour goes on because of mounting fatigue – which also adds to the fat burning aspect of our workout. It’s exciting to get so much out of one workout, but as in any group exercise class, form and caution is imperative to avoid back injury:

1. Good posture in all your movements, even while you’re sitting, is the first step in strengthening and toning your back

2. The key to building good “back” muscle memory is to focus on the quality of the movement, not the quantity. Take it slow at first and build from there.

3. Always enlist your abdominals and your glutes to help you out. Start small/strong and build from there.

4. A sore back after a workout should be celebrated, because it signals that your muscles are toning and repairing themselves – a necessary evil to getting into shape. Take Ibuprofen, enjoy good stretches and be cautious with sudden movements or lifting heavy objects. As always, jabbing asymmetrical pain is not good and signals you have an injury and needs to be dealt with accordingly.

It’s never too early to start pre-heating those (metabolic) ovens…

According to research from the Calorie Control Council, the average American may consume more than 4,500 calories and a whopping 229 grams of fat during a typical holiday gathering from snacking and eating a traditional Thanksgiving dinner with turkey and all the trimmings.

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Gorgeous Grit!

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