BKapFitness

Happy Monday everyone! It’s my favorite day of the week because I get to share a new move with you to incorporate into your workout this week! And today we’re going to do my absolute favorite Core movement- the dead bug!

I love this one because it’s zero impact on your joints, no tension in your neck like MOST of the moves we do for our core and there’s coordination involved so you can train your brain as well as your core ✔️🙌🏼

The major cues for this move our to keep your lower back in the ground and as you extend your leg (let’s say left leg) you want to drive the opposite arm (right arm) back towards the floor behind your head all while keeping a steady core and not allowing the left arm to come forward towards your knee. Once you allow your arms to break the plane of your shoulders you lose some of that tension created in your mid section.

HAVE FUN!!!!!
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I often talk with female clients that are extremely worried about bulking up when we talk through their strength training program. It is extremely difficult for women to “bulk” when training. In order to see actual bulk you would have to eat a surplus amount of calories exceeding your carbohydrates allotment by at least 3X, lift insanely heavy and have the genetics to build that way.

I am always encouraging women to lift weights and add strength training to their regimen because it is the fastest way you will see any sort of body composition change as well as fat loss and muscle growth. When you lose fat and gain muscle you put your metabolism into a fat burning state which will allow you to reach your goals of fat loss quicker than if you avoided lifting weights entirely. Not to mention, it’s pretty badass to lift weights.

Today’s move is the floor press which is one of my favorites when you’re stuck at home and don’t have access to a bench and/ or barbell! Because of the limited range of motion versus a bench press, you should be able to go heavier than you would with a dumbbell chest press. Watch the video for safety precautions and form!

Try 3 sets of 10 and let me know how you did 😎

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How does alcohol effect our goals? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’ll tell you..... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In my podcast. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Click the link in my bio to listen to the episode! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It would be an honor if you’d share & review my podcast “Your Virtual Coach” with any of your friends who you think would be interested!

If you want abs, you have to put in the work. And NOTHING will get you abs quicker than proper nutrition and fuel, however, you can start to build the abdominal muscles underneath that layer of fat (I swear, I have abs the fat is just hiding them!!! 😜) Some muscles we can work on are the external intercostal muscles, internal oblique muscles, tendinous inscription and re**us abdominis muscles. All of these work together to get you that “6 pack” look that we long for. And this move today is a very efficient way to get all of them!

When training your core, it’s essential to work all core muscles and include some rotation in your movements so your core can stabilize you throughout all planes of motion.

For today’s Monday Move we will be doing a knee to elbow plank with rotation! It’s an ab killer. I actually did it this morning at the end of my workout and I was DEAD. Make sure to hit ALL 3 points and don’t cheat yourself: starting in a full long arm plank, drive knee up to same side elbow, then rotate your hip to reach your knee to opposite elbow, then bring it back to the same side elbow, and return to full plank.

Goal would be to finish with 10 on each side. Let me know how you do! 👊🏼

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New episode is live!

This episode is all about how alcohol plays a role in our systems as well as with our goals. I get asked a lot by my clients how they can reach their weight loss or lean muscle gain goals and still drink alcohol.

Today we debunk the myth that you have to cut alcohol out completely because let’s be real - that ain’t happening!! I also share some tips on how to reach your goals while enjoying a fancy a**cocktail.

Join me in listening to your virtual coach on Spotify podcast, Apple podcast, Google cast, Anchor and more!