Julia Derek

Trainer by Day, Writer by Night

Main Menu

Skip to content
  • home
  • About
  • Fitness Services
    • Motivator Session
    • Expert Session
    • Super Session
    • In-Person Session
  • My Books
    • The Club Nirvana Series
    • The Cuckoo Series
    • The Child Trilogy
    • Born Evil – The Evil Trilogy
    • Girl Undercover – The Series and the Spin-Off
    • Psychological Thrillers
    • Cooper and White Mystery Series
    • Stand-alone Books
    • Confessions of a Serial Egg Donor
    • The Celeste Jones Paranormal Mysteries
  • Contact me
  • Blog

Tag Archives: metabolism

Quick Fix or Slow Burn for the New Year?

January 1, 2019by Julia Derek 2 Comments

It’s that time again.  New year, new you. Losing weight and getting in shape may be the most popular New Year’s resolution. What is the best approach? Should you go with […]

Read Article →
fitness

What Body Type Are You?

April 20, 2017by Julia Derek 3 Comments

Did you know that there are three main body types – ectomorphs, mesomorphs, and endomorphs? You want to determine your body type so you can tailor your workouts and diet […]

Read Article →
fitness

Trainers get fat, too.

January 10, 2016by Julia Derek Leave a comment

It’s sad, but true. Having spent the last year focusing on getting my books off the ground, I’ve let myself go a little. True, it’s not that bad. It’s not […]

Read Article →
fitness

Why it’s SO Important to Build Muscle

January 4, 2015by Julia Derek Leave a comment

Another New Year’s  Eve has passed and with that comes New Year’s resolutions. Losing weight and getting in shape are both among the top changes people want to make in […]

Read Article →
fitness

Why Crash Diets Are SO Bad For You— (And It’ll Make You Fat Too)

February 26, 2014by Julia Derek 1 Comment

It makes me so upset when one of my clients announces they’ll go on this juice fast or that extreme low carb diet for the next couple of weeks or so. […]

Read Article →
fitness

Post navigation

1 2 Next →

Enter your email address to follow this blog and receive notifications of new posts by email.

All my blog posts

My Facebook

My Facebook

Instagram

Did you know that, sometimes, the last thing you want to do to a muscle is stretch it? For example, when a muscle is already very flexible, there's no need to stretch that body part. Only stretch muscles that are very tight and skip the rest of your body. Often, simply strengthening a muscle group will improve pain/stiffness around a joint as opposed to stretching it. Definitely skip stretching muscles that are pulled or very sore after a workout. Stretch them when the muscle has healed instead. Don't be stupid like me and overstretch your hamstrings when it's really your back and calves that are tight!
Ladies, if you want a toned, tight body--you know, the dancer long and lean look everyone talks about---and you're no longer in your 20s, you need to add muscle to your bones. Unless you're a professional athlete or have spent your life strength-training, chances are you've lost significant muscle mass by the time you hit 40. Start lifting weights ASAP! Forget about Barre classes and cardio-intense activities. Of course, eating a low-calorie, high-protein diet is just as important as strength-training your entire body at least twice a week.
Want great, tight arms? Do the two exercises I'm doing in this reel. You can do them anywhere. Multi-joint exercises such as the one-arm dumbell row and tricep pushups will get you sexy, tight arm quicker than bicep curls and tricep extension exercises (though, do them too for best results!). Reason multi-joint exercises are better is because they not only build muscle on your arms, but they also BURN MORE CALORIES, which helps getting rid of fat covering your muscles. Also, you become more functionally strong if you use more joints.
You don't necessarily have to go up into a full bridge (or wheel like yogis call it) like I do here, but training to perform one has lots of benefits for your body, especially as we age. Benefits include:
Always listen to your body to avoid injuries. If an exercise doesn't feel right, stop immediately and do something else. I'm not referring to an exercise that's challenging or generally uncomfortable b/c you're currently out of shape. But never push through pain in a joint or if it feels like a muscle is about to get pulled.
#happystpatricksday #saintpatricksday #fitover40 #nevertoolatetogetfit #tgif #stpattysday #bikinibod #bikinigirl
Be sure to include lateral band walks into your strength workouts to activate your glutes, especially glute medius. This muscle is often forgotten. Strengthening it will not only give your butt a nice round shape, but it will also help support your knees and hips, making you more stable. Runners especially will benefit from band workouts. As you can see in the reel, I mix up the directions I'm moving in. You want to keep your glutes guessing! Plus, mixing it up will strengthen lots of other hip and knee supporting muscles. Key is to keep your knees over the second and third toes at all times! Think pigeon toed...
It's middle of March already, people! Two more months and its bikini season. Did you start on your beach body yet? It's high time!
#sundayfunday #loveofmylife #catskills #catsofig #fitnesslife #crazycatlady #catsagram #fitnessaddict #exercise #catvideosofinstagram #catvibes
#tbt Me striking a pose on a Santa Monica beach at age 26. Real hair color and all:) A few pounds heavier, which I'm trying to hide by really stretching myself out...
Thankfully, my beloved furbaby survived. After I made him throw up... Just kidding, didn't do that😁 I did spend an hour googling all the ingredients in my foot cream, though, to make sure none was toxic for cats...
Sunday Bunday Punday. Best exercise to get #bunsofsteel is the #deadlift... Do them heavy and make sure you hiphinge and push through your heels to activate those #glutes

Categories

  • Book news
  • fiction
  • fitness
  • Uncategorized

Book news fiction fitness Uncategorized

Book news fiction fitness Uncategorized
Blog at WordPress.com.
  • Follow Following
    • Julia Derek
    • Join 315 other followers
    • Already have a WordPress.com account? Log in now.
    • Julia Derek
    • Customize
    • Follow Following
    • Sign up
    • Log in
    • Report this content
    • View site in Reader
    • Manage subscriptions
    • Collapse this bar
 

Loading Comments...