Monday, September 30, 2013

Leg Day- Hamstring Exercises

Happy Monday! 

A friend from work asked me for some hamstring exercises so here are a few to add to your leg day!!

But first... Some motivation via theberry.com





















Now.. some hamstring moves...


1. Deadlift


The gist of the stiff-legged deadlift is that your legs remain straighter and you don’t let the bar touch the floor in between repetitions.
  • Using an overhand grip, raise the weight by moving your hips forward and squeezing your glutes. Keep your arms relaxed and spine neutral.
  • Exhale  then repeat. Do not let the bar touch the ground in between repetitions. Lower it only down to your knees.
To increase intensity, elevate your toes on a weight plate.

2. Single Leg Romanian Deadlift

Stand with your right foot raised off the floor, and hold a dumbbell in your right hand (a). Bend forward, keeping the dumbbell close to your body (b). Return to start. That's one rep. Switch sides and repeat.



3. Kettlebell Swings


Standing with your feet slightly more than shoulder width apart, hold a kettlebell with knees bent. Grip the kettlebell with both hands and lift to groin height. Ensure that your back is arched and that your head is upright. Keep the weight on your heels, bending at the knees, back straight and head looking up and forwards (as if you are going to sit down in a chair). Swing the kettlebell to the rear backwards, between the legs. The weight should remain on your heels and the shins should be vertical.

It is essential that you perfect this movement because without it, you will never have the leverage to get your hips into the movement. You should feel the kettlebell pulling you backwards and your hamstrings contracting. Pushing through your feet and legs, quickly snap/thrust the hips forward tightening the glutes and abs (This motion is similar to jumping up vertically.) Do this quick snap of the hips motion while at the same time projecting the kettlebell forwards and away from the body. Keep the arms relatively straight and bring the kettlebell to waist, chest or head height, then allow the kettlebell to freely return to the start position and repeat.


4. Hamstring Mega Blaster

a. 

b.

This is the only hamstring exercise that deserves a name like this. It's extremely hard and really good for strengthening your hamstrings.
  1. Lie in the position shown with one leg raised in the air.
  2. Roll the swiss ball towards your body as close as you can manage.
  3. Squeeze your hamstring muscle.
  4. You can help to balance with your arms.
  5. Slowly release the swiss ball back to the starting position.

5. Box Jumps



  • Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
  • Using the arms to aid in the initial burst, jump upward and forward, landing with feet 
  • simultaneously on top of the box or platform.
  • Immediately drop or jump back down to the original starting place; then repeat the sequence.



  • Hamstring Stretches






    Have a great week everyone!

    Xoxo- Michelle

    Friday, September 27, 2013

    Over Sized Sweaters

    Although it's still pretty nice out in Vancouver, the cool air is starting to creep in.

    I love all the comfy-cozy fall clothing, one of which being over sized sweaters.


    Here are some I found on www.revolveclothing.com


    Marc By Marc Jacobs 





     1. Twelfth Street by Cynthia Vincent 2. Dolce Vita


    1. Twelfth Street by Cynthia Vincent 2. Tolani




    1. By Malene Birger 2. Eternal Sunshine Creations 


    1. Dolce Vita 2.  Alice + Olivia


    1. Dolan 2. BCBGMaxazria


    Street Style


    1. nofashionvictims.indiedays.com 2. ginemargrethe.com 3. artsymphony.blogspot.gr


    Have a great Friday and a wonderful weekend everyone!

    Xoxo- Michelle


    Thursday, September 26, 2013

    Painted Floors

    I love the look of white painted floors so I google'd painted floors and found so many cool ideas! 

    Here is some fun floor inspiration!


    Crisp Architects



    design-crisis.com



    Houzz



    Jeanette Lunde



     lifeworkmediablog.wordpress.com



    www.froghilldesigns.net



    housebeautiful.com



    www.huesandcues.com


    chrispearsonfloors.com



    diygirls.blogspot.ca



    homedecorphotos.blogspot.com



    perfectionmakesmeyawn.blogspot.com



    pinterest.com



    littlebluedeer.com


    Xoxo- Michelle

    Wednesday, September 25, 2013

    How to Wear Polka Dots

    Hello! To continue on with the polka dot theme, here are some ways to wear them!



    Work Appropriate Dots



                              
    1. Equipment                                                               1. Moshino
     2. Harrods.com 
    3. Alejandro Ingelmo



    Street Style
    1. tumblr.com 2. wwd.com


    1. pattimurphydesigns.com 2. missmossblog.tumblr.com



    1. i1184.photobucket.com 2. gohelia.blogspot.com



    Casual Dots


    1. Current/Elliott  2. Farfetch

    Young Fabulous & Broke


    Street Style
    1. kirtsy.com 2. camillestyles.com


    1. cdn1.chicisimo.com 2. blog.needsupply.com


    1. natalie-dressed.com 2. lovethispic.com


    1. vanessajackman.blogspot.com 2. wehaertit.com


    Dressy Dots


    1. Monika Chiang 2. whistles.co.uk



    Runway/Redcarpet
    1. pinterest 2. forum.pclayer.com


    1. oliviastyle.tumblr.com 2. newberry.ru


    1. alexa23.tumblr.com 2. fbcdn-sphotos-b-a.akamaihd.net


    Enjoy your day everyone!

    Xoxo- Michelle