Itala Murphy Videos
Videos by Itala Murphy. I'm a busy mom trying to survive every day... I found out that actually making time for myself is what I needed to be a better mom & wife. Let me Coach you and find that energy you've been looking for. It's not in that cup of coffee
The feeling after leg day…. If you know, you know.
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Little leg workout to start the day. Don’t wait for Monday to start. Any day is good to start. How are you moving today?
I’m not saying let’s peel potatoes this way, but when I saw someone peeling in an up & down lotion, I had to try it….
Things have been rough around here. But, I can’t let menopause win. I’m thankful for my home gym and the freedom I have to work on me. I’m riding the struggle bus, so things are moving a bit slow, but I promised I would not let myself down. How are you doing?
Same move. One with impact. One with a modification - removing the impact. Fitness doesn’t look the same for everyone. You can take your time, modify an exercise and still work on your fitness. You don’t have to go extreme, you just have to go! Do what works for you, and do it daily. Even if it’s just 15-20 minutes. The most important part is to be CONSISTENT.
I was wondering what that sound was in the basement. I knew I recognized that voice. It was my trainer Jennifer Jacobs and her Job 1 Program …. My daughter was working out to it in the basement. “Mom I knew I had to get my workout done and this is only 20 minutes”.
Beast Mode, activate! What’s a Beast Mode? Getting in all fours and keeping your knees off the ground. Once you do that, your core immediately activated and your entire body is engaged. Keep breathing. You can get fancy and add some turns, some flips, some step through, but that can come later. You can start with “Beast Mode” and hold. Remember to always start simple, start at your level and then step it up and challenge yourself. How have you challenged yourself lately? #italavideos
Got a minute? Good. Let’s work your back, core, legs all at the same time. You can start without a weight and then grab one once you’ve gotten the hang of it. Would you try this? #italavideos
PLANK PROGRESSION. Plank can become a HIIT move, how… start with some Jack feet for a few seconds - then go nuts with these FIRE CRACKERS to add an explosive way to bring that heart rate up. Each transition works, and you can intensify that plank to make the best of it. How did you move your body today? #italavideos
When you’re short on time, you adjust and make the best of it. What you DON’T do is say “I only have 20minutes, so I’ll just skip” Mornings are tight for me (very early bus stops), so I’m adjusting. Why? Because I know I feel better when I get my boost of energy with my exercise. Find a way, find the time, make the time to move your body - every -single - day. Need help? You’re all you need. You are the one taking the first step. I can push you, but I can’t do it for you. Believe you can do it and you will.
Simple & Effective. Go for exercise routines that make the best of your time. This was my favorite exercise from my morning workout. Want to try it? Start in a plank position. Wrists under your shoulders. Straight line from your head to your toes. At the trainers command, switch to BEAR - bring your knees in, right under your hips. Keep knees off the ground and breathe. At the trainer’s command, go back to PLANK. Doesn’t seem like a lot, but it’s so effective. You’ll feel it in your core. But also your arms and shoulders because they have to keep you elevated. Thank you @amoila_cesar for this plank/bear move. Feeling strong!
Core exercises give you a stronger core. If you want a visible 6-pack, then you need to do a lot of stop-eating-crap. Yes, abs are made in the kitchen. How has your eating been lately? #italavideos