Toned 'n Tuff Personal and Self Defense Training

Perseverance produces Performance! You can see Shelly’s hard work to master 10 pushups as part of her warm up. She started with pushups on her knees and when that was mastered, we started with the “man” pushup. We are working on moving her elbows toward her ribs and keeping her back straight. She will master that too. Shelly works hard every session and she also keeps me entertained and laughing. It’s always a fun hour!! Help me congratulate her on her success!

Featuring Carol R this week. I train her twice a week in her basement. She has gotten stronger, more flexible and her balance has improved. And hold on for this ...she will be 80 years old in a few months. I’m proud to also say, she is my mama!!

Featuring this beautiful young client of mine. She loves to box and she’s great at it! She’s strong, determined, and a very hard worker. Boy do I have to stay focused holding mitts for her. Could you imagine eating one of her punches or kicks?! Oh - and she’s super fast too! Her combo: Jab/Cross/Elbow/Knee/Groin Kick.

Today's Tuesday's Tip: Three tips on performing the Cable Tricep Pushdown with a V-Bar. Help those arms stay high and tight with this exercise while keeping your back and shoulders happy. (My little Sunny girl trolled by to show her excitement. 😉)

Today's Tuesday's Tip: Here is a good introduction exercise to the TRX Suspension Trainer. The TRX Row - it's an easy exercise to begin with, but can be progressed to be very difficult. The TRX system requires you to use nearly your entire body for every exercise. The row works your back and biceps, but the rest of your body is working hard to hold you stable.

Today's Tuesday's Tip: I'm answering a question I received which was - "What exercises can be done for the tricep muscles with dumbbells"? Here are four good options.

Today's Tuesday's Tip: Keeping your elbow in the proper position to maximize bicep isolation with your Standing Dumbbell Bicep Curl. Which way to the beach...?

Today's Tuesday's Tip: The good ole Ball Slam! I love to throw and hit things (bags, not people 😉) and I've learned that this is true for many of us. You can get any frustrations out you may have while doing this and you are getting the benefit of a full body/heart elevating exercise.

Today's Tuesday's Tip: I was asked what my favorite isolation ab exercise is. This is the one I settled on -I call these Straight Ups. They target your lower abs.

Today's Tuesday's Tip: Back exercises (aka - pulling exercises) are important to help us maintain good posture, healthy shoulders, and overall body strength. Here is an alternative to the seated lat pull down. This is the standing lat pull. It sure feels good to squeeze your back and spread your chest after a day of hard work. Esp if you have a desk type job or use the computer throughout the day.

Today's Tuesday's Tip (a couple of hours late, 😊): If you are looking for a difficult ab exercise, here's one for you. The Barbell Ab Rollout - it's a hard one, but fun to master. After your core gets strong and you're looking for a challenge, this one is waiting for you.

Today's Tuesday's Tip: Working your rotational and anti-rotational strength should be a part of everyone's exercises program. We twist in everyday life so we need to train those muscles to do the job well for us. Here is an exercise option for both that you can do at home or the gym.

Today's Tuesday's Tip: Here is a good way to help increase flexibility and mobility in your shoulders. You can also use this to warm up your shoulders before doing bench presses or arm work.

Today's Tuesday's Tip: What proper hand position/grip is for the Bench Press. Save your wrists and be stronger when performing the exercise with the proper grip.

Today's Tuesday's Tip: How to "load your back" to help you do a Plank properly. The Plank is a tough exercise. There are many regressions and progressions, all of which come from strict form. This element is often over looked. It will help you get stronger and save your lower back and shoulders from unnecessary stress.

Today's Tuesday(ish)'s Tip: How to add another element to your cable/resistance tube Bicep Curls. Let's get more done at one time by hitting the abs too.

Today's Tuesday's Tip: When doing Step Ups, be mindful of your foot position. It's easy to just get going and not think about your feet. How your feet are placed on the platform will determine what muscles are targeted. Here are two options and their benefits.

Today's Tuesday's Tip: Continuing this week with strengthening your rotator cuff muscles. Also offering a stretch for you. This tip will show you how to straighten your rotator cuff muscles using your bodyweight then progressing with things you can find around your home. It's not hard to do folks, so please get it in your weekly groove.

Today's Tuesday's Tip: How to help keep your rotator cuff muscles strong. Keeping them strong can help avoid shoulder impingement which is painful to live with. Keeping those guys strong is really pretty easy.

Today's Tuesday's Tip: Getting you started on the RDL - Romanian Dead Lift. My favorite posterior chain exercise - that's the muscles on your backside. The hamstrings, glutes and lower back.

Today's Tuesday's Tip: I'm answering a follower's question on how to target the inside thigh (adductors). Here is a how to perform the Sumo Squat with tips along the way.

Today's Tuesday's Tip: How to build a 10 minute body weight circuit. And, why would you want to do that anyway. 😃

Today's Tuesday's Tip: Why is the simple ab crunch getting such a bad rap?! Here are 5 tips on the common crunch to make sure your technique is spot on and you can benefit from this exercise.

Today's Tuesday's Tip: Include unstable surfaces in your exercise program. It's great for full body muscle recruitment and teaching your muscles to work together to keep you balanced.