It Fits | Sport & fitness instruction

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20.01.2022 Done right, Kettlebell swings are a great exercise for improving lower back pain, strengthening your core and improving muscle imbalances caused by weak Glutes AKA sleepy ass syndrome caused from sitting on your ass to much. Done wrong and it’s a very dangerous exercise that is only going to cause you more problems than you already have. Everyday I see someone in the gym doing this exercise completely wrong and with no understanding of why they are doing it. ... Here’s a few of the most common mistakes I see and how to fix them... You swinging with a rounded back. This makes you more likely to hurt your lower back. Keep your chest proud and imagine a broomstick flat on your back touching your head, upper back and pelvis all at the same time. Your squatting the swing. The swing should be more like a deadlift. Hinge at your hips, rather than squatting. Butt goes back, not down. Your swinging to high. Taking it to high tends to make you over arch your back on the decent. Keep your late locked down and don’t go any higher than your chest. Your heels come off the ground. Keep your feet grounded and focus on driving through your heels to push your hips forward. Your using your arms to much. Your arms don’t actually lift anything. They should only guide and control the kettlebell. All the power comes from the hips thrusting forward. Hope that helps. Happy swinging!

16.01.2022 The urge to snack during the day is difficult to avoid. Fortunately, you don't have to ignore it. There's nothing wrong with snacking, but you need to choose the right snacks. ... Healthier snacks that support your health and fitness are great to add to your diet. Try keeping some high-protein snacks right at your desk to give you the energy you need throughout the day. They'll stop you going to the nearest vending machine. A few options you could consider are, raw unsalted nuts, beef jerky or even some bought or homemade protein balls are also great! ===== Want to make more time in your day for your health? Check out my 6 simple tips for busy professionals just like this that will help you make more time in your day for your health. http://www.itfitsfitness.com/landing-make-time-for-your-hea

10.01.2022 This is my go to favourite warm up exercise atm! If you only have a few mins to warm up or your sitting in your office chair feeling tight and restricted and need to loosen up, give this exercise a go. Yoga push-up to Spider-Man lunge into Thoracic arm rotation. ... 5-10 reps is all you need

07.01.2022 You gain strength, courage and confidence by every experience in which you really stop to look fear in the face Do the thing you think you cannot do.

02.01.2022 This one’s for the ladies! Fire up hump day with this intense booty workout! This workout requires some level of gym and exercise experience and a good awareness with your body. ... Not for beginners! Workout Tri-Set notes: You will treat it like a circuit. Minimal rest between exercises, rest 60 secs between sets. For the 1/4 pulse walking lunges, what you need to do is with each rep you will come up 1/4 of the way up, go back down, then all the way up and move to next leg. Kettlebell hip thrust. Normal bench hip thrust set up with wide stance, heavy kettlebell on lap, hold for 3 secs with full contraction at the top of each rep. Finisher notes: For this pyramid set you will set a timer and try finish as fast as possible. 30 kettlebell swings followed by 30 squats, then 25 and so on. Feel the burn! Push yourself. This is challenging but rewarding.