I help frustrated women over 40 lose weight, gain strength, & lean out so they can feel confident, consistently motivated, and beautiful in her own skin.
Working from home most days is awesome! However, keeping my mind focused with all the distractions can definitely be challenging! Not to brag or anything but, I can forget what I’m doing what I’m doing while I’m doing it!
I know a lot of you are with me in working from home, so here are my top 5 tips to keeping my mind and memory sharp:
Take breaks. Breaking up your day between tasks allows your mind to rest, change gears and become even sharper than before.
2. Discover your peak hours. If you have the ability to pick your hours, figure out what times are your most productive and schedule the crucial discussions or work in those moments.
3. Support healthy cognitive function with “Mind your Memory” from Natural Wellbeing. These veg caps help maintain healthy memory function, protect brain health and promote mental clarity and focus. I’ve shared a few of their products with you but, this is one of my favorites.
4. Walk. Research shows a walk can reset your brain and re-energize it to be stronger throughout the day. It also helps prevent physical fatigue, particularly if you spend 8 hours or more sitting at the job. It doesn’t have to be outside, either: A walk around your office environment can help jog your mind, too.
5. Practice Mindfulness. Research shows those that practice mindful meditation see improvement in concentration, focus and stay on task longer. This can mean learning how to meditate, but it can also be as simple as trying a quick and easy breathing exercise.
Do you work from home? Try these tips this week and let me know how it helps!
P.S. Visit Natural Wellbeing HERE and use code JENNLABFIT15 to save 15% on all products.
Starchy carbs get so much attention when it comes to nutrition conversations because they are the biggest double-edged sword our bodies have to deal with. On one hand, all of our energy in the body comes from glucose molecules (carbs in their basic sugar form) but on the other, our bodies weren’t designed to be surrounded by so many readily available carbs.
So when our body does get an onslaught of starchy carbs (usually from refined sugars in all of our indulgence foods or simple carbs found in anything baked with flour), it handles them by releasing insulin. Insulin is responsible for a lot of important functions in the body, but by design, it is a storage hormone. So instead of signaling our body to burn fat, our bodies actually get the signal to store fat whenever we eat a lot of starchy carbs.
This is why you can expect to make the biggest dent in your weight loss if you begin to control starchy carbs with every meal.
Where are Carbs Found?
Carbs are found in a lot of different foods but in general you can view them in this distinction:
FIBROUS VS. STARCHY
Fibrous Carb Rich Foods that Help with Fat Loss:
Raw or lightly cooked vegetables
Beans and legumes
Some fruits (mostly berries)
Starchy Carbs that Work Against Fat Loss:
All candies, jelly and jams
Sodas, fruit juices, fruit drinks
Pudding, custards and other sweets
Processed refined grains like flour or white rice
Bread and pasta made with any refined flour
Cakes, cookies and other sweet bakery products
What Do We Mean by “Controlling” Starchy Carbs?
First, notice that the emphasis is not on eliminating carbs but rather on controlling them. Our brains tend to be resistant to restriction, so we want to add the right foods to crowd out the foods that aren’t serving our interests.
In addition, “controlling” carbs also acknowledges that it’s not realistic to avoid all of the foods in the “Against Fat Loss” carb lists. We all like to indulge, so it’s important to learn how to enjoy those foods without affecting your waist line.
In this context you, can think of carb control as substitutional. The goal is to substitute as many of the “against fat loss” carbs with “help with fat loss” carbs.
So in order to achieve the above, you will be required to practice one (or both) of these strategies throughout your day to control carbs:
Substitute the carbs not working for you with more quality carbs
Fill more of your plate with protein or crowd it out with more veggies (as they are technically a carb as well)
Shift from more processed foods to less processed foods
Shift from breads and white rice to Ezekiel bread and brown rice
Swap pastas for quinoa
Potatoes to sweet potatoes (or any root vegetable)
2. Eat your “Against Fat Loss” carbs after a workout
The intense workouts I design are designed to drain your muscles of as much sugar as possible. Thus, right after a workout, your body is keener on storing any incoming sugars (i.e. carbs) into your muscles instead of into fat. Thus, if you still wish to indulge in pastas, pizzas, breads, sweets etc. feel free to do so ONLY after your workouts. You can even think of it as a way of “earning your indulgence carbs.” This should not be done daily, however. But a few times per week is ok. 🙂
And don’t forget your portions!
The above portion is for women. Just double it for men!
I hope this gives you a better understanding of what carbs truly are and how they work in the body!
Have questions? Email me at jennlabfit@gmail.com or message me at JennLabFit on Instgram or Facebook, and ask away!
This post has been compensated by Sunbeam. All opinions are mine alone.
We have all heard the phrase “no pain, no gain” in one form or another. And yes, some pain and soreness is great for the body and expected as muscles continuously break down, rebuild and grow stronger. But too much pain may be your body’s indicator that something is terribly wrong.
As we welcome the beautiful summer months, travel and family vacations we begin to put this phrase to the test. With the stresses of packing, long, cramped travel accommodations by car or plane and moving suitcases it’s not uncommon to start your vacation with unwelcomed pain.
To start, I always pack my Sunbeam GoHeat™ portable heating pad! Especially during long trips, pain relief goes where you go! There’s no way I’m letting that hold me back from my summer fun! Whether it’s back pain, knee pain, neck pain or shoulder pain…I’m covered.
The flexible and portable GoHeat™ pad stays in place with a removable, adjustable strap for hands-free use and is machine washable making it the perfect addition to my vacation! Even though I bring for myself, my husband is notorious for asking to borrow it as well!
This year we are staying a bit closer to home and driving a few hours to the beach. Even though I live only a few blocks from the beach, every beach is special and I can’t wait to sit back and relax!
Go Heat USB Powered Heating Pad shown ( power source not included). The Go Heat USB Powered Heating Pad is perfect for in the car or anywhere a USB source is available. The GoHeat Cordless is great when you get to your destination as well as on-the-go.
When it comes to reaching your fitness goals, consistency is key. And there are so many benefits to breaking a sweat that are worth setting aside some time to train while traveling, including more energy and improved mood.
That’s why I rounded up some of our top equipment-free, minimal-space travel workouts to help you make it happen no matter where you are. Plus, squeezing in a quick workout or two during your trip can make it easier to get back in the swing of things after you’ve unpacked your suitcases.
So whether you’re on the road for work, fun, or visiting family, here are four travel-friendly, stress-free workouts to try.
If I ask about your diet, you naturally think about food, right?
But what if we include all kinds of things we consume every day? What does our “diet” look like for our emotions, our brains, or our social lives?
Consider each of these categories, what you consume, how it affects you – and where you can make some positive changes.
Physical. This means exercising and eating right. Simple exercise tip: Don’t neglect resistance training. And try this month to eat more whole foods and less processed.
Emotional. Take time every day to focus on the simple act of breathing, even if it’s just for a few minutes. And limit time spent scrolling social media – it just makes you anxious anyway!
Intellectual. Always be feeding your brain with a book (an actual book, not on a screen). And did you know that by sugary drinks contribute to Alzheimer’s and other forms of dementia? So do your brain a favor and drink water or tea, instead.
Social. Nurture friendships that are good for you. End those that are not. Sounds brutal, but you don’t need to consume someone’s negativity if that’s all your getting from them.
Spiritual. Say thank you for today, every day. And say goodbye to yesterday. If we fill our souls with regret, we’re poisoning the present and the future. Let it go.
Environmental. Go to places and situations that make you happy, and avoid those that stress you out. “No” is a complete sentence!
Remember, you are what you eat. But you’re also what you read, believe, tell yourself, do with other people, and put into the world.
Life is a banquet. Here’s to making positive choices.
P.S. I got you covered with the “physical category!” Join my Fitness Rediscovered app for new launch pricing at only $20/month and a 7-day FREE trial.
Losing weight isn’t always as simple as changing our eating habits and moving more. Without a doubt, there is a psychological component to weight loss.
Our weight can be a part of our identity, and the thought of changing those parts of us can be scary and uncomfortable.
Feeling these emotions and fears is quite common. The issue arises when we are not conscious that we have them. It’s easier to move past these mental roadblocks and continue making healthy lifestyle changes when we are aware of them. That way, we can put things into place that help to deal with these feelings, rather than allowing them to halt our progress.
Why am I scared of losing weight?
There are many personal reasons why someone might be scared to lose weight, and most of these fit under the theme of being scared of success. Although this sounds odd, it is not always the success per se that people fear, but the changes that come alongside it.
I created a poll in my stories last week asking your thoughts on this subject and which of these fears you experienced. Fear of failure was overwhelmingly the biggest fear so we will tackle that one first.
1) Fear of failure
Changing your habits is not easy, and losing weight the healthy way takes commitment and time. For this reason, many people worry about losing motivation and ‘falling off the wagon’, which can be followed by feelings of guilt and resistance to making changes in the first place. On top of this, some may fear weight gain after losing weight.
Example fear: I have a holiday and some social events coming up, so there is no point starting now, I will never be able to stick to my plan.
Example solution: There will never be a perfect time to start making changes, life will always get in the way if you let it! Start with one small change then add on slowly.
2) Fear of losing the comfort of food
We often use food for more than nutrients. Food can be social as well as emotional. Many people use food as a comfort when they are feeling sad, stressed, or anxious. It can be scary to think about losing this form of comfort or distraction and having to replace it with something else.
Example fear: Not being able to comfort eat chocolate or pizza when you have had an exhausting day at work and an argument with a family member.
Example solution: You should still continue to enjoy your favorite foods in moderation. To avoid binging though, think about other things you can put into place to comfort or distract yourself and prepare for this situation. For example, taking the dog for a walk or buying a journal to write in.
Special note: I created today’s blog post after talking to many women about their fears when it comes to losing weight and specifically those dealing with symptoms from perimenopause or menopause. Many women turn to comfort foods when they are frustrated with situations they can not control. I wanted to quickly share a new find from Functional Chocolate called the Vanilla Crème Brûlée Hot Chocolate Bar. It’s formulated specifically for women experiencing menopause and is clinically shown to reduce hot flashes, fatigue and joint aches, while promoting healthy mood balance, focus, bone density, and energy levels!
3) Fear of embarrassment
A common fear about starting on a weight loss journey is feeling embarrassed. This embarrassment can be of anything, from saying no to cake at a birthday party, to exercising in public.
Example fear: Feeling embarrassed about joining a gym for the first time and not knowing what to do when you get there.
Example solution: Consider an exercise class where there is clear instruction, and everyone is doing the same thing, or follow a home-based program.
4) Fear of missing out
A big concern for many people is that making lifestyle changes means missing out on food and drinks they love or saying no to social events.
Example fear: Feeling worried about giving up social activities you love in order to join a weight loss program.
Example solution: Consider joining a program that does not focus on restriction and depleting calories and instead takes a multi-prong approach to improve your health (e.g. nutrition, exercise, and mindset).
5) Fear of relationships changing
Making big changes to your lifestyle could affect relationships with those closest to you. Perhaps you are worried about friends or family not fully supporting your decisions, or your progress affecting them in some way.
Example fear: You usually watch TV with your partner and eat sugary snacks, and you worry that declining the snacks might make them feel awkward or guilty about their choices.
Example solution: Communicate your weight loss goals and the lifestyle changes you are trying to make to your partner. Make sure you stock up on healthy alternatives to sugary snacks so you can still enjoy this time together without straying from your plan.
In summary:
Having a fear of failure is common. We all experience it to some degree.
There will never be a perfect time to start making changes, so the best way to approach things is to start small.
Tackle one fear or issue at a time (e.g. joining a gym or reducing evening snacking), otherwise, it can be overwhelming.
Comfort can be found in things other than food, such as walking, having a bath, or writing in a journal.
Remember that weight loss is not a magic fix to other aspects of your life, for example, aiming for a promotion at work.
This post is sponsored by Babbleboxx, all opinions are my own.
As a fitness trainer, wellness enthusiast and someone with just an overall desire to simply feel good, I appreciate quality products that help me reach my goals! Let me introduce you to five brands that help me reach my happy place!
Bragg Apple Cider Vinegar Prebiotic Shots – Ginger Turmeric
I enjoy starting my day with a dose of Bragg Organic Apple Cider Vinegar! Typically we have the giant bottle of Bragg Apple Cider Vinegar on our kitchen counter as most of our family starts their day with this. However, these prebiotic shots are perfect to take with me on the go!
Each organic, ready-to-sip shot blends one tablespoon of raw, unfiltered apple cider vinegar with honey and anti-inflammatory spices for an instant prebiotic boost. It’s so easy to cleanse and re-balance with this ready-to-sip, wellness on the go!
Want to save? Visit bragg.com and enter BRAGG20 at checkout to get 20% off your order!
Intensive Foot Repair and Multi-Purpose Nail Repair from Kerasal
Being very active and on my feet a good part of the day, my feet take a beating! This is actually a once in a lifetime occurrence that I’m sharing a picture of my feet! This is literally less than 24 hours apart. Amazing results!
Kerasal is a leading and rapidly growing brand in footcare. Whether you are looking for an at-home pedicure solution for dry, cracked feet or looking to tackle tough toenail problems caused by a variety of issues, Kerasal has you covered.
Kerasal Intensive Foot Repairis an exfoliating moisturizer that hydrates + moisturizes dry feet while exfoliating away dead skin. With visible results in just 1 Day” (or overnight) I am always amazed how much of a difference it makes! It’s clinically proven to loosen hard, dry skin and it does just that!
Kerasal Multi-Purpose Nail Repair is the #1 Doctor Recommended Brand to improve the appearance of nails damaged by a variety of conditions. Kerasal’s patented formula helps improve nail appearance by reducing discoloration and thickness, smoothing the surface, and hydrating brittle nails.
It’s effective, clear formula penetrates the nail to restore a healthy appearance. Visible improvements can be seen after just one week! Whether it is Nail Fungus damage, Nail Psoriasis, Aging Nails, or Gel Manicure Damaged Nails , Kerasal Multi-Purpose Nail Repair can help improve the appearance!
All-In-One and Sensitive Skin Liquid Bandage from New Skin
New Skin All-In-One Liquid Bandage works where bandages can’t! Normal adhesive bandages get in the way when I workout outside especially. New Skin provides all-in-one protection, including infection prevention, is 100% waterproof and helps heal cuts! It also kills 99.9% of germs and provides a flexible seal to work even in the hardest to cover places.
New Skin Sensitive Skin Liquid Bandageis the first and only hypoallergenic liquid bandage. Traditional bandages cause irritation, discomfort and redness, especially to those with sensitive skin. Sensitive Skin increases with aging, medications or diabetes and we now have a pain-free application and removal option!
Purchase New Skin Liquid Bandage products on Amazon or Walmart.
Sugar Face Scrubs from Tree Hut
After many days of sweating it out, a good face scrub is on the schedule! Tree Hut’s Sugar Face Scrubs are made with 100% natural exfoliants to gently, yet effectively buff away dry skin and impurities that can lead to a dull complexion.
They feature four different awesome smelling scents to help hydrate, brighten, purify and nourish skin:
The very best part is that Tree Hut’s Sugar Face Scrub line is paraben and cruelty free, vegan. They also don’t contain formaldehyde donors and are made in the USA.
Beef Sticks from CHOMPS
I’m always searching for a healthy snack, especially when I’m on the go! Chomps uses the highest-quality proteins including grass-fed and finished beef and free-range turkey. I love that their products are certified paleo, Whole30 approved, keto certified, and allergy-friendly.
Although the grass fed beef sticks are my favorite, they also come in:
meat sticks
beef jerky sticks
sugar free meat sticks
beef snack sticks
grass fed beef sticks
Chomps products contain no added sugar and are free from GMOs, gluten, soy, dairy, added nitrates or nitrites, MSG, artificial preservatives or coloring, and artificial sweeteners. Best of all THEY TASTE GREAT!
Want to save? Use code BABBLE20 at checkout to save 20% on chomps.com
Looking for the best gift for your fit mom? Although, I do love receiving a bright bouquet of flowers, as a fit mom, there’s nothing like opening up a new pair of running shoes or pair of leggings!
I’ve compiled a list of my top 5, AFFORDABLE , Mother’s Day gifts for fit moms! Help your momma feel truly loved and understood on her special day!
If you’re thinking socks are NOT a good gift then you haven’t tried Bombas yet! They are the softest, most comfortable socks and perfect for running, walking or high impact workouts. Plus they have so many fun colors and patterns. They offer 100% money back guarantee and a 20% discount on your first order.
Got a protein shake loving mom? Ice Shaker’s sturdy leak proof BPA free pop top is easy to open while still being secure enough to close and shake. The best part is the 26oz double wall vacuum insulated bottle will hold ice for over 30 hours in a 75 degree room when filled with just ice, and the 36oz will hold ice for well over 40 hours!
I fill mine with my post-workout protein shake and leave it in my car cup holder. It’s still nice and cold when I’m all done.
I’ve yet to meet anyone that doesn’t love Hoka shoes for running and/or walking. Designed with plush comfort and a responsive feel, they provide a smooth and balanced ride. They are absolutely my favorite running shoes and support my feet like no other!
Most moms are very busy and always on the go! We often struggle with getting all our meals and snacks in, especially quality foods! You don’t want to mess with a hangry mom! My personal snacking secret is Protein Power Ball.
Absolutely delicious, vegan, gluten-free, dairy-free, non-GMO, soy-free and made with plant protein. Perfect on the go!
Subscribe and save or click here to save 20% now on a single order.
There is nothing like a brand new pair of quality leggings! Trust me! It’s hard to pick a favorite brand so I’m sharing some of my top favorites. I can promise the quality, fit and design of all of these brands is on point.
Most ladies struggle with finding the perfect headband to wear during workouts. They slip off, their too tight, too loose or just not cute! I’m a huge fan of Maven Thread headbands! Their headbands come in multiple patterns, sizes and most can be adjusted.
P.S. Check out their gym bags too as another awesome idea!
This post has been compensated by Sunbeam. All opinions are mine alone.
Fighting back against the aging process
Personally, I resisted the aging process when my body started fighting back after physical activity. I felt sorry for myself, gave into the aches and pains and basically decided this was supposed to be the new me.
At some point, I woke up it realized it didn’t have to be that way. While dreading some new wrinkles and pains isn’t uncommon, there is so much more to aging well and feeling well.
Aging gracefully doesn’t mean we have to look or feel 20-something again. It’s about living our best lives and enjoying the process as we go!
Read on to find out my personal tips on aging happily.
Tips for aging gracefully
Use these tips to help you age gracefully from the inside out.
1. Exercise
Regular exercise significantly lowers your risk of diseases, suchas heart disease and cancer, and helps you retain your balance and mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood.
Ideally, strive for muscle strengthening activities of moderate intensity or greater, that involve all major muscle groups, two or more days per week
2. Rethink Relief
At around 40 years old, my body started yelling back after finishing up a challenging workout. I let those new aches and pains bring me down to a point where I almost gave up. After modifying my exercises and developing a new pain relief routine, I was back in business. We don’t have to give in but instead learn what works best for both exercise and recovery.
Heat Therapy – a natural, drug-free form of pain relief that increases blow flow to accelerate tissue healing, relax sore muscles and relieve pain associated with muscle tension and stress.
My go-to is the Sunbeam GoHeat™ Cordless Heating Pad because it allows me to go about my day without being confined to a plugged in heating pad. Just slip in the rechargeable battery, wrap the soft, washable pad around the muscle pain area and you’re off! It helps with the normal areas of pain most of us experience both from daily living activities and exercise – back, arms, legs and shoulders. With three different heat settings and four hours of heat (on a low-setting) it’s perfect for anyone!
Stretching – creating a regular stretching routine increases your flexibility, range of motion and blood flow to your muscles. It improves your performance in physical activities and your posture. Stretching also helps to heal and prevent back pain and is great for stress relief.
3. Maintain a balanced diet
A balanced diet of healthy foods mixed in with your favorite treats will assist in both aging gracefully and maintaining your adequate weight. Consider foods high in protein such as lean meats, fish and beans. Fruits, vegetables, low-glycemic carbohydrates, dairy and healthy fats should also be included.
Keep processed foods, refined sugars, salt and unhealthy fats to a minimum (still enjoy now and then of course).
4. Focus on Your Mental Health
Being happy and avoiding stress related situations is crucial in maintaining an active lifestyle. To keep your mood elevated:
Schedule time specifically to enjoy your friends and loved one. That includes your furry loved ones too!
Maintain positivity. Yes, aging is inevitable! Embracing your age while you create positive habits can make a substantial difference.
Make time for the things you enjoy. Take on a new hobby, go for a walk, volunteer – whatever brings a smile to your face.
5. Create a regular sleep schedule
Just about everyone knows that sleep is important but, it’s more than just feeling rested. Sleep is important for your physical and mental health.
Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.
To practice mindfulness, try:
meditation
yoga
tai chi
7. Drink plenty of water
Drinking plenty of water helps keep you regular and improves your energy levels and brain function. Drinking water also:
Helps maximize physical performance.
Significantly affects energy levels and brain function.
May help prevent and treat headaches.
May help relieve constipation.
May help treat kidney stones.
Can aid weight loss.
Speak to a doctor regarding any of the above, if you have questions or concerns.
Preparation is the key to your summer weight loss goals.
Summer will be here before you know it which means many women will take a long look at shedding some of the unwanted weight that was gained through winter and possibly through this past year’s quarantine.
An important part of weight loss success is in the mental preparation.
Before you start any new plan you should establish what you think will work for you both emotionally and physically. What will keep YOU motivated and help you reach your goals?
Here are 7 steps to consider before you start any weight loss journey:
1. Set realistic goals.
Set realistic, specific goals. Remember, there isn’t one magic plan that works for every person. Determine what you believe will keep you motivated and set short-term goals to help you make small yet important steps.
2. Stick to your commitment.
Recognize in advance that losing weight, strengthening and toning your muscles or any other physical goal you have, is not going to happen over-night. Most get discouraged when the results don’t happen as quickly as they want and the commitment they made from the beginning fades.
Be 100 percent committed to your goals, so there’s no indecision about what you want to accomplish.
If you run into problems with staying true to your commitment—maybe you discover that your diet is unrealistic to your lifestyle—take the time to examine why. Then make positive changes to stay on track.
3. Mind your motivation.
Before you start, ask yourself, “what is my true motivation in reaching my ultimate goal?” Make sure it’s for yourself and keep that motivational mindset with you every step of the way.
Determine what motivates you short-term and create non-food rewards that will help you stay on track.
4. Be accountable.
Just like our individual plans of action may be different, how we hold ourselves accountable should be also. For some, tracking their weight on the scale on a weekly basis keeps them in line. For others, that same action could lead to negative thoughts and feelings of failure if that number doesn’t match what they wanted it to.
Determine what will hold you personally accountable. Here are a few ideas:
Accountability partner
Measurements
Scale
Monitor how clothes are fitting
Monitor how you’re feeling – healthier?
Body fat calipers (through a trainer)
Body fat scanning (through a scanning app)
5. Find a meal plan that fits your lifestyle.
Planning out your diet in advance should incorporate how you live your life, the foods you enjoy as well as your daily schedule. While your plan most likely will involve a calorie deficit it should also incorporate a balance of all nutrients.
Cutting your calories too low will likely lead to a overindulgence, loss of muscle, extreme sleepiness and a very quick end to your weight loss plan.
Do your homework and find a plan that will work for you and help you reach your personal goals. Remember, don’t look for the quick fix.
6. Plan your exercise attack.
For some, exercises is a dreaded word. For others, they can handle the exercise but, can’t stand the balanced nutrition. If you avoid exercise at all cost then you haven’t found the right activity yet.
If you can find an activity you enjoy, the negative mindset you had will soon become positive. You’ll see exercise as a reward, not a punishment.
Adding even a short bout of daily exercise to your routine will make a big difference in your health, weight, and well-being. You’ll reach your goal weight faster and have more success maintaining it if you include exercise in your routine.
In addition, exercise boosts mood and improves self-esteem, both critical for helping you stay on track. Exercise provides a stress buffer, so you’re less susceptible to emotional eating.
7. Be patient.
I prefer not to set a goal date when it comes to weight loss. Here’s why…say you’re goal is to lose 10 pounds in 4 weeks. You do everything according to plan, are feeling great, clothes are fitting better, you’re feeling healthier and yet…you lose 7 pounds. Many will see this as a failure. I see this as a roaring success!
Just stay the course, celebrate your victories and ultimately you WILL reach those goals.
Incline vs Decline Push Ups. What’s the difference and which are best for women?
The basic push-up in general seems like a simple enough exercise, right?! In truth, with some practice and good form, you can master them rather quickly. However, there are surprisingly many different variations of the push-up. Knowing the options, and which one is best for you, will help you reach your goals quickly and safely.
Today we’re going to run through Incline vs Decline Push Ups: how to do them both and which one is right for you.
A Bit About Incline Push-Ups
An incline push-up is a simple variation to the starting position of a standard push-up. Rather than performing your push-up with your hands and feet flat on the floor, you raise the position of your hands. You are at an inclined angle from foot to head.
You may find incline pushups to be a step up from your normal routine. The incline position primarily works your chest muscles, but you’ll also need to engage your core muscles to protect your back.
While traditional pushups work your chest, arms, and shoulders, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout.
How to Nail Your Incline Push-Ups
To perform an incline push-up, you need a stable, slightly-elevated surface. Exercise boxes are common, but you can also use retaining walls, a fence (like this previous example), or a bench.
Make sure whatever objects and surfaces you’re using will not slip and slide away. Also, make sure it’s wide enough that your hands can be a full shoulder-width apart, for the best form.
To perform an incline pushup:
Stand in front of your box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward. Your hands should be about shoulder-width apart.
Once your hands are in the right position, step your body back into a plank position, one leg at a time. Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging before continuing.
Next, bend your arms to help you slowly lower your chest toward the box. Straighten your arms to bring yourself back up into a straight line.
Repeat 10 times for 3 sets to start. You can increase the repetitions within each set as you get stronger.
Tips to Modify:
Modifying this exercise is the same as normal push-ups, with one additional range of motion. Using your knees instead of your toes makes the push-up easier. Bringing your hands slightly closer together makes it harder and works your triceps more.
A Bit About Decline Push-Ups
If incline push-ups raise the level of your head and hands when you perform the exercise, decline push-ups lower it. You form a declining angle from your feet to your head, by putting your feet on a higher surface.
You can still use the same box or bench to do a decline pushup. Instead, the box is positioned underneath your toes while you’re in plank position. For decline push-ups, you have the option to select a stable or unstable object for your feet.
Stable surfaces to raise your feet are objects like exercise boxes, stairs, retaining walls, benches or chairs. Unstable surfaces are objects like yoga balls or Bosu balls. It’s up to you what you want to use.
To perform a decline pushup:
Kneel down with your back to the bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees.
Brace your core, glutes, and quads.
Push into the floor to return to starting position, extending your elbows.
Repeat 10 times for 3 sets to start. You can increase the repetitions within each set as you get stronger.
Where regular push-ups work your core, arms, and shoulders, and incline push-ups will work more of your chest, decline push-ups work more of your arms and core. It’s more difficult to keep your core straight, and you will need to keep your abs, back, and glutes tight while performing the exercise. Additionally, you’ll get more focus on your arms and shoulders with this variation of the workout.
Tips to Modify
Modifying decline push-ups has the same range of options as modifying other push-ups. You can add weight to make it harder. You can use one arm or one leg to make it harder. Using a balance ball forces you to work your core to an additional extent to keep yourself stable.
Which Form of Push-Up is The Best for Women? Incline vs Decline Push Ups.
The answer is “it depends”. All forms of push-ups are good for working your upper body in general, but the modifications you make can help them focus on specific muscle groups.
If you want to work on your upper chest, decline push-ups are the best. Decline push-ups also help with the upper back and shoulders, so if those are your areas of concern, the decline option is generally good. Incline push ups primarily work your chest muscles as well but, also require your core to engage in order to protect your back. Incline push ups also take some of the pressure off your arms and shoulders.
You can also get into a routine of switching between each kind of push-up every day. Do inclines one day then declines the following day. And don’t forget about the traditional flat push-up in the weekly rotation. The sequence can help keep your muscles shifting and working in different ways and pushes off the plateau you may reach.
Doing push-ups every day, or working them into your overall exercise routine, can do a lot to build up your core and strength in your upper body. In particular, they’re an excellent exercise for your triceps, pectorals, and abdominal muscle groups. Just be sure to be safe, practice your form, and push yourself as necessary to reach your goals.
