Recently I have started my new goal of getting into shape and one thing I have to tell you. That this journey is tough! I am learning a lot about myself in this process. So today’s post focuses on getting in shape for your wedding and getting healthy. Today Tj will give you six exercise to help with certain target areas and give you tips to getting in shape for your wedding and getting healthy!
Today we welcome TJ McCord with QuikFits Fitness to help brides get fit before the big day. As always, it is a good idea to check with your physician to make sure these exercises are safe for you. He began fitness training in 2011 and has developed a great training philosophy and program that gives his clients the results they desire. He is passionate about changing the lives of others for the better and believes that fitness is a lifestyle change. TJ currently coaches defensive backs at Mcgill Toolen High School in Mobile, AL, and continues to mentor young athletes and students while attacking obesity in today’s society.
His motto is “Looking Good for The Health of It!
Plank with Leg Raises
Begin laying flat on your stomach. Raise your body up on your toes and bent elbows, balancing on your forearms and toes into a plank position. Hold and hold and hold that plank, breathing through your nose and out your mouth (very important). Continuing to hold the plank, raise your right leg moving it back and forth taping your toe on the ground. Keep your core tight at all times. Switch and repeat with the left leg. Repeat exercise on each leg 12 to 15 times on each leg.
Neutral Grip Push up
Begin laying flat on your stomach. Get in pushup position, hands flat, elbows bent at 90 degrees, and on your toes. Keep your back flat. Lower your body, leading with your chest and keeping your core tight. Breathe in through your nose as you go down and out through your mouth as you come up. Repeat this exercise 12 to 15 times.
Modified Diamond Push Up
Lay flat on your stomach, place your index fingers and your thumbs together ( Like a diamond ). Push up off the ground leaving your hips flat on the ground. Contract your lower back and glutes. Lock your arms out flexing your triceps. Don’t forget to breathe! Repeat this exercise 12 to 15 times.
Begin laying flat on your stomach. Get in pushup position, hands flat, arms straight, and on your toes, keeping your butt out of the air . Make sure your back is flat and your abs are tight. Hold that position as long as you can. Remember to breathe. This is by far one of the best overall core exercises you can do. Hold this position for 30 seconds
Kettle Bell Sumo Squat
Spread your feet out wide as if you were a sumo wrestler. Holding a kettle bell or dumbbell weight with arms straight, squat down with the weight between your legs. Keep your back straight and core tight. Do not go past 90 degrees when squatting. As you come up, make sure you squeeze your glutes. Remember to breathe. Repeat this exercise 12 to 15 times.
Stand straight with hands on hips. Step forward with left foot, bending left knee 90 degrees and right leg behind you with a slight bend and on tiptoe. Alternate legs, standing up between each lunge. Repeat exercise on each leg 12 to 15 times on each leg.
Bio: TJ is a native of Mobile, AL and a graduate of McGill- Toolen Catholic High School. He received a Bachelor of Science from Grambling State University in Recreational Therapy. While at Grambling, TJ excelled on the football field receiving 2009 HBCU All-American honors and many other athletic and academic awards. After college, TJ played three years of professional football in the UFL and arena leagues. During the off-season, TJ trained and mentored youth and high school athletes to help develop speed, strength, and overall athletic skills.
Favorite Quote “Don’t pray when it rains if you don’t pray when the sun shines”
Key to Success Consistency
Tj’s Keys to getting fit.
- Make up in your mind it is what you want to do.
- Set goals. Have a plan to reach your goals.
- Keep track of your journey.
- Keep a journal or exercise log.
- Drink plenty of water 4 to 6 ounces per day.
- Begin clean eating( only fresh food).
- Get plenty of rest. 7 – 9 hours a night for most people.
- Remember Consistency is the key.
To contact Tj email him at firstname.lastname@example.org and follow his Instagram page @ QuikFits