Guardian Muscle

Remember when women used to lift those tiny pink dumbbells out of fear of “bulking up”? Groan. Thankfully, times have changed (mostly). These days, more and more women are discovering the sheer joy of heavy weight lifting—and getting stronger in the process.
Increasing the amount of weight you lift is one of the simplest ways to continue challenging your muscles, which is essential if you want to keep improving. If you never change your routine, you’ll stay at the same fitness level without making progress. Plus it just feels awesome when you add more weight to a barbell or reach for the bigger kettlebell. 1.) How is your form? How are you feeling? What are your goals? Ask yourself how easy or hard are those last few reps in the set? #

Find something active you enjoy doing🍁🍁🍁 How does strength training help your joints??

Building muscle strength not only helps take some impact off your joints, it also helps to stabilize them! 🏋🏻

A few years ago I had awful RA symptoms and my knees would swell if I walked too much or stood for too long...

But after really strengthening my legs (quads especially) for a few months, my knees started feeling SO much better.🙌🏼🙌🏼
I can run now with zero knee pain on most days🏃🏻‍♀️

I’ll be completely honest, if you’re dealing with joint pain and you’re not doing any strength/resistance training, you’re doing yourself a huge disservice!
The key is to start light/slow and gradually build up... 👏🏼👏🏼
It takes time & PATIENCE, just like reaching any goal!

If you want to fight joint pain & get fit in the process, hit me up! 💪🏼💪🏼

Abdominal crunches are an excellent means to burning calories in the body. According to studies conducted, it has been established that a half hour of crunches has the ability to burn an amazing amount of calories – 300 to be exact!
Abdominal crunches are a highly effective way of improving the balance because they aid in strengthening up the muscles in your abdominal cavity.
Abdominal crunches are highly important in improving posture. If your posture is optimized, you will find that you not only function in a more effective manner in daily activities, but, that you do not suffer from any type of pain in the lower back or back muscle injuries. #

Stay hydrated💧💧💧 🍋🍋🍋 Did you know adding lemon to your water has amazing benefits??
🍋High is vitamin C
🍋Helps with digestion
🍋Excellent source for your skin
🍋Adding lemon to your water quenches your thirst!

Great way to feel amazing! Want your skin to glow for the summer, IV hydration helps with healthy skin and quenches your thirst.

What goes in your morning smoothie??? Post boxing torture 🥊 recovery shake 🍓🫐 https://theguardianmuscle.com/store/page/2/

Berries are some of the healthiest foods you can eat, as they're low in calories but high in fiber, vitamin C, and antioxidants. Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress. With our busy lives powders come in handy with our busy lifestyles🫐🍇🍓 https://theguardianmuscle.com/supplements/red-superfood-kiwi-strawberry/

~ How many push ups can you do in a row? 15? 25? 30+?

Tell us your count, tag a friend & challenge him/her to do 25 push ups!!

Push ups are a type of strength building exercise focused mainly towards strengthening the core of the upper body. They also help improve your reaction time by training your proprioceptive muscle fibers. It also helps maintain your muscle density. which the body tends to start losing with age!! Aim to start with 10 and gradually go beyond 25.. you can try many variations like Hindu Pushups, Knee Support Pushups, Regular Pushups etc.
#

Get Started❤️🤍💙 https://theguardianmuscle.com/store/page/3/

Do something active every week that calms you. Fitness should not be all about working as hard as you can, as much as you can. You have to be just as serious about your rest days as you are about your workout days, and focus on the mental benefits of fitness just as much as the physical. Creating a bucket list of things you want to do before you die won't do much good if you're not healthy enough to follow through—so before you make good on your plans to run with the bulls or swim with the dolphins, why not make a separate bucket list of fitness goals? (Consider these bucket list-worthy adventure travel destinations or scenic half-marathons the best of both worlds.)

Each of the following fitness goals examples are challenges that target a different aspect of fitness, from endurance to flexibility and strength. Once you've mastered one, strive to go to the next level by adding intensity, time, or reps. For example, once you finish a 10K, try training for a half-marathon. Read on for fitness goal ideas for women and expert tips on the why and how.

Be sure to fuel ⛽️ your body with the best ingredients🍋🍊🍎🍏🍌🍒🥑 Take the perennially popular one stating that 1 pound of muscle burns an extra 50 calories a day while at rest — so if you gain 10 pounds of muscle, your resting metabolic rate (RMR) soars by an extra 500 calories each day.
You've probably heard people blame their weight on a slow metabolism, but what does that mean? Is metabolism really the culprit? And if so, is it possible to rev up your metabolism to burn more calories?

It's true that metabolism is linked to weight. But contrary to common belief, a slow metabolism is rarely the cause of excess weight gain. Although your metabolism influences your body's basic energy needs, how much you eat and drink along with how much physical activity you get are the things that ultimately determine your weight. While you don't have much control over the speed of your basal metabolism, you can control how many calories you burn through your level of physical activity. The more active you are, the more calories you burn. In fact, some people who are said to have a fast metabolism are probably just more active — and maybe fidget more — than others. #

The list of squat benefits is lengthy, but to summarize and point out the top picks, here are seven key benefits of doing squats.
Strengthens your core. ...
Reduces the risk of injury. ...
Crushes calories. ...
Strengthens the muscles of your lower body. ...
Boosts athletic ability and strength. ...
Variety helps with motivation. When it comes to how many squats you should do in a day, there's no magic number — it really depends on your individual goals. If you're new to doing squats, aim for 3 sets of 12-15 reps of at least one type of squat. Practicing a few days a week is a great place to start. #

Happy Father’s Day💙💙💙 From all of us & fitness

The biceps curl is a highly recognizable weight-training exercise that works the muscles of the upper arm, and to a lesser extent, those of the lower arm. It's a great exercise for seeing results in strength and definition. There are several variations of this exercise, including those using dumbbells, kettlebells, barbells, or cable machines. Start with the standing alternating dumbbell biceps curl, which you can do anywhere. Curls are a typical exercise used in upper body strength exercise routines. Benefits: Curls work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis, and brachioradialis. You use these muscles anytime you pick something up, which is common throughout daily life. Doing the arm curl, you build strength and learn to use your arm muscles correctly, bracing with your core muscles. #

Stay hydrated💧💧💧 🍋🍋🍋 Did you know adding lemon to your water has amazing benefits??
🍋High is vitamin C
🍋Helps with digestion
🍋Excellent source for your skin
🍋Adding lemon to your water quenches your thirst!

Great way to feel amazing! Want your skin to glow for the summer, IV hydration helps with healthy skin and quenches your thirst.

Abdominal crunches are an excellent means to burning calories in the body. According to studies conducted, it has been established that a half hour of crunches has the ability to burn an amazing of calories – 300 to be exact!
Abdominal crunches are a highly effective way of improving the balance because they aid in strengthening up the muscles in your abdominal cavity.
Abdominal crunches are highly important in improving posture. If your posture is optimized, you will find that you not only function in a more effective manner in daily activities, but, that you do not suffer from any type of pain in the lower back or back muscle injuries. #

An accountability partner is a person who will help you identify exactly what goal/goals you want to accomplish, verify the steps you need to take in order to achieve these goals, and most importantly, makes sure you stay on track while working to reach your goals. There will always be 100 reasons to skip your workout, and the number one reason people quit on their goals is that there are no real consequences for their inaction. But that’s not the case when you have an accountability partner. “There is power in accountability because you know someone else cares about your success too.” 1.) You have your own personal cheerleader. 2.) They’ll keep you accountable. 3.) Your workouts will be more fun. 4.) You’ll have someone to celebrate your milestones with. 5.) You won’t have to do it alone. #

Be sure to fuel ⛽️ your body with the best ingredients🍋🍊🍎🍏🍌🍒🥑 Take the perennially popular one stating that 1 pound of muscle burns an extra 50 calories a day while at rest — so if you gain 10 pounds of muscle, your resting metabolic rate (RMR) soars by an extra 500 calories each day.

Do something active every week that calms you. Fitness should not be all about working as hard as you can, as much as you can. You have to be just as serious about your rest days as you are about your workout days, and focus on the mental benefits of fitness just as much as the physical. Creating a bucket list of things you want to do before you die won't do much good if you're not healthy enough to follow through—so before you make good on your plans to run with the bulls or swim with the dolphins, why not make a separate bucket list of fitness goals? (Consider these bucket list-worthy adventure travel destinations or scenic half-marathons the best of both worlds.)

Each of the following fitness goals examples are challenges that target a different aspect of fitness, from endurance to flexibility and strength. Once you've mastered one, strive to go to the next level by adding intensity, time, or reps. For example, once you finish a 10K, try training for a half-marathon. Read on for fitness goal ideas for women and expert tips on the why and how. #