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[trainwithjanaya]

LET'S TALK ABOUT FORM: PART 2.

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SQUAT: Before you even lower yourself into the squat position, I want you to have good posture. First, lift your chest up. Second, move your shoulders back and down. Third, pull your abdominal muscles in towards your spine. Fourth, squeeze those glute muscles. Also, make sure that your hips, knees and toes are facing forward.

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In the next phase of the squat, you will lower yourself into the squat position. I want you to imagine that there is a chair or bench behind you (or you can actually use these things) and I want you to push your hips back while keeping your chest lifted, looking forward, and placing most of your body weight in the heels of your feet.

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You want your front knee to always be behind the toes. You should descend as far as you can as long as you stay in proper alignment with the correct form for this exercise.

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If you have any questions, please let me know in the comments or DM me. See my previous post for Part 1. Outfit @pineappleclothing_com - http://www.pineappleclothing.com/?srrf=cjr6B

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#happyinpineapple #pineappleclothing #properform #propertechnique #exerciseform #betterposture #squats #exercisetechnique #gymtechnique #howtoexercise #fitnesstips #fitnesstip #movementismedicine #fitnesshelp #squatworkout #gymhelp #formtips #posturehelp #exercisetips #workouttips #workouttip #workouthelp #squatform #squattechnique #fitnesscoach

[trainwithjanaya]

LET'S TALK ABOUT FORM: PART 1. I can't stress enough how important technique is when executing strength exercises. It's the most important aspect of strength training.

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The main reason is that proper form prevents injuries. Another reason is that you will maximize the effectiveness of the exercise being performed. The whole objective in proper technique is to keep your body in proper alignment. Today, I am going to explain proper technique for the plank and the squat.

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PLANK: You can perform the plank in two different ways, either with your arms extended or on your elbows. The main issue I see with people being in the plank position is that their hands are too far forward. Keep doing that if you want to mess up your shoulder joints. You want your hands to be directly underneath your shoulders. You want your hands to be shoulder width or slightly wider apart. You want your fingertips facing forward. Keep your neck in a neutral position by looking down at the floor.

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Another issue I see is that many people tend to droop their hips. Keep doing this if you want to hurt your lower back. Ouch! 😣 The proper way of doing it is to lift your hips up to keep your body in a straight line from your shoulders to your feet and (this is important) engage your abdominal muscles (please do this!) to help stabilize yourself.

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Another tip for the plank is feet width. This doesn't affect your body's alignment, however, the wider your feet are the easier it is to hold yourself in this position (you're welcome😉). Stay tuned! Part 2 will be posted in a few minutes. Feel free to ask questions in the comment section or DM me. Outfit @pineappleclothing_com (link in bio)

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#happyinpineapple #pineappleclothing #properform #propertechnique #exerciseform #betterposture #planks #exercisetechnique #gymtechnique #howtoexercise #fitnesstips #fitnesstip #movementismedicine #fitnesshelp #plankworkout #gymhelp #formtips #posturehelp #exercisetips #workouttips #workouttip #workouthelp #fitnesscoach #onlinecoach #personaltrainer

[trainwithjanaya]

💞Self love💞 requires you to take time out for yourself. You have to take care of you before you can take care of anyone else. You only have one body, one mind, and one spirit. Nourish yourself abundantly with love and don't feel selfish about it❤️ If you practice self love regularly, let me know in the comments and tell us how you love yourself.

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#selflovequotes #selflove #selflovery #selfloveclub #selflovecoach #selflovewarrior #selflovetips #selflovejourney #selflovefirst #selflovechallenge #selflover #selflovebootcamp #selflovebringsbeauty #selflovesoldier #selflove❤️ #selfloveisthebestlove #selflovemovement #radicalselflove #selflovetribe #selflovematters #selfloveproject #selfloved #selflove😍 #selfloveadvocate #selfloverevolution

[trainwithjanaya]

FULL BODY CIRCUIT. Full body workout. 4 exercises total. No equipment needed. You can do this workout indoors, outdoors or anywhere. 1️⃣Plank to pushup 2️⃣Squat with side leg lift 3️⃣Jump Squats 4️⃣Mountain Climbers (30 seconds) . Instructions: You will complete 2 to 4 sets and 8 to 10 reps per side for each exercise. . Outfit by @pineappleclothing_com. Click the link in my bio for 20% off or use my code JANSMI. . #workoutanywhere #quickworkout #workoutvids #dailyfitness #workout👍 #workoutinspo #workouttoeat #workout_professionals #workoutroutines #workoutplans #workoutsesh #fitnessjourney2018 #fitmominprogress #workoutchallenge #exerciseroutine #bodyweightexercise #bodyweightexercises #workoutprogram #workoutsession #workoutaddict #fitnessaddiction #athomefitness #fitover30 #homeworkouts_4u #workouthome #inhomeworkout #workoutsathome #happyinpineapple and #pineappleclothing (at LaGrange, Georgia) https://www.instagram.com/p/BpTFqMzgLHG/?utm_source=ig_tumblr_share&igshid=xw3f05nv9c1y

[trainwithjanaya]

CARDIO PROBLEMS. This is so true especially when you're just trying to get strength gains💪🏾, grow a booty🍑 and you just want to lift🏋🏾‍♀️ but you know that cardio is good for heart♥️ health and important for a well rounded fitness program😫⠀ .⠀ Do you love or hate cardio? Let me know in the comments.⠀ .⠀ #cardioworkouts #cardio🏃 #cardio✔️ #cardioexercises #cardiodance #cardiohiit #cardiofitness #cardiocircuit #cardiobox #cardiobunny #cardiocore #cardiobarre #cardioqueen #cardioflow #cardiohardio #cardiofix #cardiogirl #cardiodone #cardioblast #cardioburn #cardiokiller #fitnesshumor #fitmomproblems #gymproblems #fitnessproblems #fitproblems #fitchickproblems https://www.instagram.com/p/BpNcCJXhpB9/?utm_source=ig_tumblr_share&igshid=taevm2irx6x2

[trainwithjanaya]

Happy Fitness Friday! I hope that everyone has a ✨blessed✨ day filled with love❤️ health🌟 and happiness🙂 I'm loving my outfit😍 from @pineappleclothing_com It's super cute and comfortable💁 If you want this fit, click the link in my bio and use my code JANSMI to get 20% off. Don't forget to workout today💪 and drink your water💦 #happyinpineapple #pineappleclothing ⠀ .⠀ #fitnessapparel #fitnessclothing #gymapparel #workoutleggings #fitnesswear #fitwear #gymgear #fitnessclothes #gymclothing #workoutwear #gymfashion #gymclothes #activewear #gymoutfit #gymwear #activewearfashion #activewearforwomen #athleisurewear #workoutinstyle #workoutoutfit #workoutapparel #yogaleggings #activewearonline https://www.instagram.com/p/BpIaSSXga38/?utm_source=ig_tumblr_share&igshid=9ggz4hshpvnm

[trainwithjanaya]

TIP OF THE DAY. Drink water. Stay hydrated.⠀ .⠀ If you "hate" water, try to infuse your water with fruit and herbs. ⠀ .⠀ If you struggle to drink water consistently, make it a gradual change instead of going cold turkey. ⠀ .⠀ The number one nutrition tip that I can give is to stop drinking your calories via coffee with cream and sugar, juices and soda. That's a great start. ⠀ .⠀ How many of you love drinking water? How many of you struggle with drinking water? Let me know in the comments. ⠀ .⠀ #drinkwater #drinkwaterdaily #drinkyourwater #waterfirst #drinkmorewater #drinkclean #stayhydrated #lemonwater #infusedwater #hydrated #hydrationnation #hydrationiskey #hydrateyourself #investinyourhealth #choosehealth #healthyfromtheinsideout #treatyourbodyright #takecontrolofyourhealth #wellnessgoals #healthgoals #healthyinsideandout #healthylivinginsideandout https://www.instagram.com/p/BpBEtItl4ih/?utm_source=ig_tumblr_share&igshid=abu93sh94ptw

[trainwithjanaya]

WHOLE VS. GROUND FLAX SEED. Which one is better?⠀ .⠀ ⬛️VERDICT⠀ .⠀ Most professionals would say that ground (aka milled) flax seeds are better. Why? Because they are easier to digest and your body receives maximum absorption of the nutrients. Whole flax seeds can pass through your entire digestive track undigested. ⠀ .⠀ However, if you have ground flax seeds, you want to use it within a few months because oxidation of the fats can cause it to go rancid. An alternative option is to buy whole flax seeds (which keeps longer) and use a coffee grinder on an as needed basis.⠀ .⠀ Either way, you definitely want to refrigerate your flax seeds (preferably in an airtight container) whether they're whole or ground to maximize its shelf life and freshness. However, whole flax seeds last longer than ground flax seeds.⠀ .⠀ ⬛️NUTRITION⠀ .⠀ 🔸Rich source of healthy fat⠀ 🔸Antioxidants⠀ 🔸Fiber⠀ 🔸Protein⠀ 🔸Lignans⠀ 🔸Essential fatty acid omega-3⠀ .⠀ ⬛️BENEFITS⠀ .⠀ 🔸May protect against different cancers⠀ 🔸May lower cholesterol and boost heart health⠀ 🔸May help reduce hot flashes caused by menopause⠀ 🔸May reduce risk of diabetes by improving blood sugar⠀ 🔸May help constipation issues when consuming enough water⠀ .⠀ ⚠️RISKS. Too much flax seed can cause problems.⠀ .⠀ 🔸Flatulence⠀ 🔸Bloating⠀ 🔸Abdominal Pain⠀ 🔸Nausea⠀ 🔸Constipation⠀ 🔸Diarrhea⠀ .⠀ 📝TIPS/NOTES.⠀ .⠀ 📌If you have a bowel obstruction, flax seeds can cause even worse problems for you. ⠀ 📌Raw and unripe flax seeds may be toxic for you to consume so you should avoid these.⠀ 📌You should consume plenty of fluids whenever you consume flax seeds.⠀ 📌If you are pregnant, it is contraindicated because the phytoestrogens can have negative effects.⠀ 📌Flax seeds may not be suitable for women who are breastfeeding.⠀ 📌If you take birth control pills or use hormone therapy, the phytoestrogens in flax seeds may prevent their efficacy.⠀ .⠀ #flaxseed #flaxseeds #flaxseedmeal #flaxseedpowder #flaxseedbenefits #flaxseedflour #groundflaxseed #groundflaxseeds #wholeflaxseed #wholeflaxseeds #eatbetternotless #antiinflammatorydiet #eatfit #nutrientdense #nutritiousfood #nutritionfacts #nutritiontips #nutritioncoach #foodfacts #healthytips https://www.instagram.com/p/Bo7ke-Il5Bp/?utm_source=ig_tumblr_share&igshid=gl9qaah4jm9u

[trainwithjanaya]

TIP OF THE DAY.⠀ .⠀ ✅Drink water⠀ ✅Get sunlight⠀ ✅Take care of your emotions ⠀ .⠀ These are a few tips for self care and emotional health. Please be kind to yourself. Love yourself. And practice compassion and empathy for others. Express your feelings and listen when others are expressing themselves. Let’s support each other emotionally.⠀ .⠀ Also, take a break as needed. Just breathe. Meditate. Say affirmations. Practice gratitude. Set goals. ⠀ .⠀ What do you do to take care of your mental and emotional health? Let me know in the comments.⠀ .⠀ #mentalillnessawarenessweek #mentalhealthawarenessweek #mentalillnessawareness #mentalhealthawareness #depressionawareness #suicideawareness #anxietyawareness #mentalillnessrecovery #mentalhealthsupport #bpdawareness #suicideprevention #anxietyrecovery #endthestigma #mentalillness #mentalhealth #breakthestigma #mentalhealthissues #ocdawareness #depressionsupport #talktosomeone https://www.instagram.com/p/Bo2gtusAt67/?utm_source=ig_tumblr_share&igshid=10i37mw209tsn

[trainwithjanaya]

WORLD MENTAL HEALTH DAY. Today is World Mental Health Day. It's not enough to just take care of yourself on the outside. You should also take care of yourself on the inside. I advocate for mental health awareness and I believe that if you feel that you are suffering from any kind of mental health issues or stress, I advise you to reach out to family and friends or seek professional help. Comment below if you have any mental health issues or any resources for those who are in need. ⠀ .⠀ Reposting @spiritdaughter:⠀ ...⠀ "Emotional well being is a constant journey. It, like most things, takes practice, honesty and dedication. It also takes time. If the only thing you do today is listen to your emotions do not for one second think you wasted the day. Sending time processing, healing and feeling is just as good- if not better- than a day spent being “productive”. #mentalhealthday #mentalhealthawareness"⠀ .⠀ #worldmentalhealthday #mentalhealthweek #ruokday #itsoknottobeok #mentalhealthawarenessweek #mentalhealthmonth #itsokaynottobeokay #mentalhealthsupport #ruok #mentalhealth #mentalhealthwarrior #mentalhealthrecovery #mentalillnessrecovery #suicideprevention #ptsd #selfharmawareness #depressionawareness #seekhelp #anxietyrecovery #bpdawareness https://www.instagram.com/p/BoxkMUtgUrx/?utm_source=ig_tumblr_share&igshid=1h30slfgon146

[trainwithjanaya]

PERSONAL GROWTH. It's important to choose yourself first and love yourself first. Relationships come and go, friends come and go, and nothing in life is a guarantee. Besides the love that God has for you, the only other reliable form of love is the love that you have for yourself. ⠀ -⠀ Treat yourself well. Start with your mind, your mentality and your mindset towards yourself. Think about all of the words that you say to yourself on a daily basis. Is it mostly positive or is it mostly negative? -⠀ You have to believe in yourself. You are your own best cheerleader in life. After focusing on your mental health and your mindset, you want to set attainable goals for yourself and just take massive action. Enjoy the process because it can be a long journey. ⠀ -⠀ And as you see yourself grow and develop, you can go back and reflect on how far you've come and how much you've accomplished. Sometimes choosing yourself and loving yourself isn't easy but it's so worth it. Comment below if you choose yourself first. ⠀ -⠀ #saturdaymood #saturdayfeels #saturdayvibe #selfcaresaturday #putyourselffirst #selflovery #selfappreciation #dontcompare #selflovefirst #choosehappiness #selfrespect #loveself #selfconfident #selfexpression #chooseyou #beselfish #valueyourself #growthroughwhatyougothrough #becomingabetterme #workonyourself #showupforyourself #youareincontrol #focusonyourself #createalifeyoulove #chooseyourself https://www.instagram.com/p/BomvIWPBk1F/?utm_source=ig_tumblr_share&igshid=1epfbtjoviegj

[trainwithjanaya]

Repost @fitchickscook This looks good and healthy. I love a good bowl. Who else besides me would eat this? Let me know in the comments.⠀ .⠀ Sorry I’ve been MIA on the ‘gram and reposting a lot of content lately... work is very busy as I’m finishing up my last two weeks of work before I go on mat leave. Now when I get home, I’m pooped for the night (you know, also busy making a baby)⠀ .⠀ Reposting one of my favorite bowls ever... see details below!⠀ .⠀ What's in this salad?⠀ At the bottom:⠀ - 1 spiralized zucchini, raw⠀ - a handful of baby spinach⠀ .⠀ On top:⠀ - 1/2 bell pepper⠀ - 1/4 cup carrots, julienned⠀ .⠀ - Pico de Gallo⠀ (1/2 tomato diced, cilantro, 1/8 onion, 1/4 lime juiced, cayenne, black pepper & salt)⠀ .⠀ - Homemade Guacamole⠀ (1/2 tomato diced, 1/2 avocado, cilantro, 1/4 lime juiced, cayenne, black pepper & salt)⠀ .⠀ - Cajun shrimp⠀ (15 small shrimps, seasoned with dash of cumin, paprika, cayenne, salt, pepper, garlic powder, dried Basil). Then pan seared with coconut oil.⠀ .⠀ No dressing required! Seriously.⠀ .⠀ #healthybowl #healthybowls #healthyrecipe #healthyrecipes #powerbowl #heathyfood #gymfood #eatyourcolors #nutritiousanddelicious #healthydinnerideas #healthylunchideas #nutrientdense #eatwholefoods #eatmoreveggies #easymeals #healthylivingrevolution #simplerecipes #inspirehealth #healthygut #alltheveggies https://www.instagram.com/p/Bofd1bjjWGZ/?utm_source=ig_tumblr_share&igshid=jqgs4bkt41eo

[trainwithjanaya]

YOGA NEWBIE. I'm not new to the fitness world by any means. I taught fitness classes for over 2 years at LA Fitness. However, I am new to the yoga format. - I tried a beginner workout that I found on YouTube for an hour. It felt good. It was very peaceful and calm, but still a bit challenging to hold some of the poses. I like the fact that the focus is on breathing. That is something that I definitely need to do more of. - Breathing keeps me grounded and centered. Sometimes my emotions can be overwhelming to deal with so I feel that yoga would be beneficial for my mental health. - Comment below if you practice yoga and what level you are (beginner, intermediate, advanced). Also, feel free to tag any yoga profiles that I can look at for inspiration. Hope y'all have an amazing Monday! - #yogaathome #yogatherapy #yogafitness #yogaheals #yogafam #yogaposes #yogabody #yogaforall #yoga4growth #yogatribe #yogaasana #yogajournal #yogainspo #yogaanywhere #yogachallenges #yogavibes #yogaholic #yogalovers #yogabeginner #yogamotivation https://www.instagram.com/p/Boabol2BO9J/?utm_source=ig_tumblr_share&igshid=44879jybq6pz

[trainwithjanaya]

Check out my full body strength workout: https://youtu.be/3svIh3ewzQw. All you need is a mat and a pair of dumbbells. Enjoy!

[trainwithjanaya]

I swear that every time I do my laundry, the majority of my clothes is gym clothes🙈 How many of you can relate to this?🙋 Let me know in the comments🗣️ - #gymclothes #gymapparel #gymclothing #gymoutfit #gymgear #fitnessapparel #gymwear #liftwear #gymclothesaddict #fitnessclothes #workoutgear #athleticwear #workoutclothes #athleticapparel #activewear #workoutclothing #fitnessclothing #fitwear #fitnessbrand #gymswag

[trainwithjanaya]

WOMEN ARE INHERENTLY DIVINE💞 Comment or leave an emoji if you agree🗣 Also check out my at home legs workout on my profile under highlights💫 - #slimthickfit #slimthickandfit #thickfit #fitthick #murves #melaninfitness #ebonyfitness #blackwomenworkout #blackgirlsworkouttoo #blackwomenfitness #ebonyfitfreaks #blackfitnessnow #fitchicks #fitchick #femalefitness #fitwomen #ladylifter #shelifts #chickswithmuscle #girlslift #girlsthatliftheavy #girlsgonestrong

[trainwithjanaya]

WOMEN ARE INHERENTLY DIVINE💞 Comment or leave an emoji if you agree🗣 Also check out my at home legs workout on my profile under highlights💫 - #slimthickfit #slimthickandfit #thickfit #fitthick #murves #melaninfitness #ebonyfitness #blackwomenworkout #blackgirlsworkouttoo #blackwomenfitness #ebonyfitfreaks #blackfitnessnow #fitchicks #fitchick #femalefitness #fitwomen #ladylifter #shelifts #chickswithmuscle #girlslift #girlsthatliftheavy #girlsgonestrong