How To Properly Do A Plank Exercise

Let's Walk Through How To Do A Plank Exercise

Hello FlyFamily, guess what today is, it’s core day and I’m going to show you how to properly do a plank exercise!

First, go grab yourself a yoga mat, towel or blanket as you’re going to need that to prevent unneeded elbow pain or discomfort for the planking we will be doing today. We want the focus on our core today and not on discomfort in our elbows.

Now, when getting onto your mat, make sure your hands are parallel with your shoulders. Drop down to your elbows on the mat which will take the place of your hands. Once you have a solid base, you want to kick your legs back slowly and one at a time.

When both legs are back, you are now in a plank position. The key about being in a plank position is to make sure your back is straight. You want to make sure that your core is engaged which means you should be feeling a burning sensation in your abdominal area.

Stay away from your butt being too high in the air where it looks like you’re building bridges or too dipped where it looks like your arching your back. Keep it nice and straight and hold it. Hold your plank for 15-30 seconds if you are a beginner and progressively increase the amount of time for each plank.

Set some goals for yourself, this is a fantastic core exercise which you should look at doing at least 3 times a week.

Remember, self-work increases self-worth, stay hydrated, stay present and always, StayFly!

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How To Do Simple Sitting Stretches For Beginners

Simple Sitting Stretches For Beginners

Hello, it’s Drei Carnes from BodyFly Fitness and today I’m going to walk you through how to do simple sitting stretches for beginners. We’re going to be on the floor for these sitting stretches so grab a yoga mat, blanket or something comfortable to sit on.

Okay, let’s get started, I have a yoga mat here. Your sitting on your mat, legs straight out in front of you and let’s do some toe touches. With your back straight and arms out in front of you, slowly lean forward. If you can reach your toes, fantastic, grab them with your fingers and extend even further.

If you can’t reach your toes, no problem, it’s not a big deal, just stretch as far as you can through your fingers. You should start to feel a burn in your hamstrings, glutes and lower back when your arms are fully extended in front of you and you’re reaching towards those toes.

If for any reason you start to feel a little discomfort, stop and take a deep breath and slowly lean into your stretch again and hold for 10-15 seconds. For those that can grab your toes with your fingers clutching them, push your toes forward against your fingers for a little deeper stretch.

This is a great stretch for your hamstrings, glutes and lower back and also helps with your flexibility.

You can stretch at home, at the office, the gym or wherever you “Fly”…remember, self-work increases self-worth, stay hydrated, stay present and always stayfly.

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How To Do Standing Lunges Correctly

How To Do Standing Lunges With Proper Form

Hey FlyFamily, it’s Drei and today I’m going to teach you how to do standing lunges correctly so you gain maximum benefit and prevent potential injuries.

You’re going to want to do a good warm up and stretch your hamstrings and quads out so you’re nice and limber. We will be working the quads, hamstrings and hip flexors in this exercise.

You want to start with your feet hip width apart and drive your left leg forward so it’s out in front of you. Please make sure that your left knee does not extend past your toes so you prevent potential knee injuries. Then drive that back knee down a little bit and get that stretch through your right leg.

Bring it back up so both feet are should width apart and lead with your right leg this time same as the left prior. Again, make sure to not extend your right knee past your toes. Go deep into your stretch and feel the burn in your hamstrings.

Repeat this process for 3-5 sets holding that deep stretch with proper posture, knees not over toes, back straight and head up.

And remember, self-work increases self-worth, stay hydrated, stay present and always StayFly!

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Teach You How To Do A Wall Sit

Teach You How To Do A Wall Sit

Hi, it’s Drei from BodyFly Fitness and today, I’m going to teach you how to do a wall sit.

The equipment needed is one stationary wall, if you don’t have a stationary wall, you should probably leave the building.

Okay, let’s start with your back up against the wall. Your shoulders are flat against that wall and your feet should be spaced at shoulder width, not too wide and not too close together.

Next, you’re going to want to slide down the wall and slowly start inching your feet out in front of you. Keep moving your feet out in front of you until you get into a parallel 90 degree sit making sure that your knees are not out in front of your toes.

Once your there, that’s it, hold it for at least 30 second, and build up to 60 seconds or as long as you can go.  Feel free to put your hands on your knees, or move them up to your waist to intensify the exercise. To keep it up a notch in terms of intensity, put your hands behind your head with your elbows against the wall and hold it.

Reflect on your goals while you holding your position or if you have your laptop or Ipad, pop that open and see how many emails you can get through before your legs give out on you.

When you’re done, inch yourself on up and shake your legs out and repeat for another couple of sets.

Remember, self-work increases self-worth, stay hydrated, stay present and always remember stay fly!

BodyFly by Drei

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Correct Squat Form Without Weights

Doing Squats Properly Without Weights

Hey FlyFamily, it’s Drei and today, I’m going to teach you the correct squat form without weights. So, today is leg day and it’s all about squats and using the proper form. This tutorial on squats was designed for beginners who need to learn proper form to prevent potential injuries.

So, grab yourself a chair and we are going to do some weightless squats today. The chair is going to help keep your thighs parallel to the ground. We need to keep our knees at a 90 degree angle and go no further to prevent any potential injuries.

Your feet placement is key in doing squats with correct form. You want your feet directly under your hips and shoulder width apart. Now, to do a proper squat you want to make sure that your knees do not go out past your toes, that’s very important as you want to prevent unneeded injuries.

With our hands out in front of us, sink into a bodyweight squat and go all the way down until your butt touches the chair and then come right back up. Repeat this for 10-15 repetitions.

Remember, self-work increases self-worth, stay hydrated, stay present and always remember, stayfly!

BodyFly by Drei

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Interval Sprints Training At Home

Watch video on YouTube here: Interval Sprints Training At Home

Interval Sprints Training At Home http://ift.tt/1v06RLs Performing interval sprints three times a week is one sure fire way to burn fat and gain lean muscle mass.

Who wants to do long boring cardio anyway? Not me, I have had enough of that in my life. Continuous cardio is bad for your joints and your heart muscle and it breaks down muscle tissue, enough said, not for me!

Short bursts of intense exercise are where it’s at as it burns fat while you’re doing the routines and for 36 hours after you finish. It’s important not to overdo it here in terms of frequency or that will work against you.

Performing high intensity interval sprints around the comfort of your own home should only be done 3 times per week allowing a day of rest in between. Otherwise you would be doing yourself harm and preventing serious gains in your physique.

And, doing HIIT workouts at home, up and down your street or at a local park is far better than being in a gym where you are limited to just a treadmill for your sprints. I like being outside in nature and breathing fresh air. Let’s do some sprints, shall we!

Learn why hydration is key for not only your fitness level but for your health! https://www.youtube.com/watch?v=HxlTfABcMw8


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What Does Water Do For Your Body

What Does Drinking Water Do For Your Body

The question of what does water do for your body comes up quite a bit so I wanted to take some time and address the incredibly important subject of proper hydration.

Drinking water makes me feel amazing! If I’m not drinking water, I feel tired, sluggish and my thoughts are not clear.  My daily water regimen is a gallon a day.

When I drink that amount, I tend to be a little sharper, have more energy, feel less hungry and my skin doesn’t feel dry and itchy.

Drinking water just helps me feel better. It will also help speed up your metabolism. Conversely, when you drink sports drinks, your overloading on sugar and not so healthy chemicals. By drinking that amount of sugar, it’s like your drinking a slice of pizza or a candy bar. Supplement those sports drinks with water, speed up your metabolism and lose weight.

Pay attention to the list of ingredients on the labels on the back on those sports drinks. The phosphoric acid in those drinks actually pulls the nutrients out of your body and those nutrients are what your body needs to thrive!

You end up flushing all those nutrients you need out of your body during urination and you end up with a sugar dump.

Insulin is then produced to deal with the sugar and converts it into fat. And that fat loves to go right to your midsection. What’s funny is most people want to rid their body of fat, yet they drink these sodas and sports drinks. The simple answer is stop drinking those drinks!

Set yourself some daily goals on your water intake and stay hydrated my friends!

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