StayFit Club: Highlights of My fitness activities for the Week Ending 22nd June, 2024. Butts and Abs training. 🆕A little comment chat by the Steemian members

Each week comes with its own vibes. This past week was one of its kind as we were able to carry out our weekly programs successfully, took part in our Wednesday football game and started the production of our fitness group t-shirts. You will never get tired of reading what we were able to accomplish this past week join me as I take you through on the update of my fitness activities for the week that just concluded yesterday being Saturday, June 22nd 2024.

But before I go into details, I will like to appreciate all who took out their time to interact at the comment section of the last week's update. I truly value their chats as it provided the avenue for me to know how those who worked with me saw our programs. They were

_{@okere-blessing @mesola @ninapenda @aunatev1 @justiceanietie}

Thank you all! Let's see how it goes with this week's update.

update on week #13

Abdominal and butts training was what we did this past week. The programs for this past week ensured that we strengthened the muscles around these regions.

Why are they important?

A strong abdomen or core helps to give one a good posture, for stability, to reduce pain, improves flexibility, thereby making everyday life easier

The programs that can help to strengthen the abdominal or core muscles includes but not limited to the following

Upward plank is where you lie with your face upwards, then with your palms on the mat, you extend your feet straight and lift your body upward amd downwards repeatedly

bicycle crunches is where you lie facing upwards, then your arms over your head and your knees comes to meet your elbows at alternate successions.

leg raises is where you lie facing upwards again, your arms flat on the mad besides and your both legs are raised up and down

Side plank is where you will lie sideways, supporting your body with one of your arms, the other arm is raised upwards while you twist your body back and forth

High plank is where you take a plank position, then you try kneeling with your both legs and up continuously

Bridges is that type of exercise where one lies flat, facing upwards. Then lifts his or butt up and down. It helps a lot to strengthen the muscles at the core region

plank twists is where you lie on plank position, then twist your hips sideways

Seat up is where you lie with your face heavenward, then fold your legs and try to get up with your upper body to touch your knees or foot.

The russian twist is where one seats down and either raise the both legs slightly above the ground or just fold them a little and twists the upper body sideways

The list goes on and on. Yes, there are a whole lot of programs that are meant for the abdomen. We tried out several of them within the week.

Next was the butts. Yes, we focused also on strengthening the muscles around the butts region.

Why it is important?

@mesola ones told me that her butt is her traffic light. Yes, it is the center of attraction so to speak. It is our asset which helps us to be admired. We also feel good when we have a good shape.

But it goes beyond just having a good shape. We need to strengthen the muscles around that region to help us to be able to have proper pelvic alignment, helps to support us while walking or running or standing on one leg and it helps to have a more tighter and rounded looks.

Programs for the butts includes but not limited to the following

Squats is the main program for butts. We have different types of squats including the sumo, and others. The most important thing is that you seat on the air and get up at intervals. It is especially good when you are able to squat with weight. But if that is not available, your body becomes the weight.

You can open your legs to squat, close it to squat, shoot your butt backwards to squat and so on.

The variations include Curtsy squat, Split squat and so on

We also have the lounges is done especially with dumbbells. Where you step forward with one leg and squat in that portion as though you are kneeling with your legs apart. One forward and the other backwards

Bridge is similar to the one I explained above at the abs section

Step-up is where you step on a step board with one leg which is in a higher position than the other leg, then you left the other leg up while the other one is still on the step board.

Leg kickbacks is where you stay as a donkey and kick one of the legs backwards and later do the same with the other leg

Side lunge is where you stand, extend one of the legs sideways and squat in that portion

We were able to carry out all and more of these programs. Below are the details of our programs on each of the days designated for exercises

Monday training

Since it is the beginning of the week, I introduced the programs for the week. But we first warmed up and then began with some of the listed programs above. The pictures taken that day explains them all

Wednesday training/ Soccer day

We continued with our programs, targeting both the butts and the abs. We added new programs in addition to some of the ones we did the previous day.

Since it was our soccer ⚽⚽⚽ day, we ended our workout earlier, precisely by 8am and started playing our football game. We paired in two or 8 players. We used my Steemit jersey since I have it already. But it was just the blue that I was able to gather for it. I will surely make the yellow colour available for the coming Wednesday. The pictures below speaks for itself

Saturday program

We did our best again to carry out additional programmes and still combine with the ones we had been doing within the week especially because most members that come out on Saturdays don't come out within the week. It was a wonderful day

Our fitness t-shirt

Following the special workout program that we were invited to attend where I acted as an invited coach and trained others, I saw the need to have a branded t-shirts that will really represent my fitness group. As soon as we entered the week, I presented the long discussed and agreed t-shirt we left behind. I sought the approval of the group chairman and the secretary, along with others and then made the moves for it to be printed. Those who showed interest paid their money along with mine, and I contacted the designer who delivered as at when due. The cost of one t-shirt is N4000 (17.39 steem). I personally got 2 of the t-shirt, a long sleeve and a short sleeve. Each of the t-shirts is customised. Our names are written at the back. I printed 6 this week. Others have booked and paid for theirs and the designer is already working on it, to deliver this coming week. See some of the pictures

My challenge

As a fitness instructor, there are some equipments that I need for training which includes but not limited to kettle swing, more step boards, seat up branch, dumbbells, weights or different sizes and more. These equipments cost a lot but I will need funds to be able to keep them purchased but by bit. If I can get support for it, it will be faster and I can be able concentrate more on the training using those equipments. I don't know if I should use a different account so that I can set beneficiaries to it? What do you think @goodybest @patjewell @inspiration @the-gorilla @mesola @okere-blessing @fifapresido and others? Let me hear what you have to say at the comment section of this post. Thank you for your response.

A little comment contest

I was glad that @mesola joined us this past week for the outdoor program. She has fulfilled her promise. Let's see if she will continue. Mesola, how did you feel joining us in this outdoor program?

Within the week, we had the presence of @fifapresido @kidi40 @alli001 @chichigirl @bossj23. @happyluv, @aunatev1 travelled and that was why we didn't have them around but I am sure that wherever they are, they are doing their best to follow the programs as we drop them on our WhatsApp group. @mesola didn't show up because according to him, his kids are sick and she is taking care of them. I will like to know how those who worked out this week have to say about the programs.

@okere-blessing, we didn't see you ooo.

Questions to answer

1. How many days were you in attendance?

2. Which of the programs was the toughest?

3. Did you complete all your programs holistically?

4. The benefits you derived from the programs

5 sp to be shared to all who interacted most from the steemians that worked out with me this past week.

Expect more for this current week, it is going to be the last month and the last Saturday for the month . We have in addition to our programs for the week, health talks and body checks. I had designed the Flyer as you can see below

Two of our members are healthy practitioners and they are the ones that will take us on this health talks. I pray it goes well. Arrangements are in place to get the equipments for the body checks. Attendance is free. I am calling on all who can make it to be present. All steemians in my city of residence are invited for this free health talks and body checks. Let's invite our friends to join us.

Thank you all for going through. Hope you are inspired?

Week #1 update
Week #2
Week #3
Week #4
Week #5
Week #6
Week #7
Week #8
Week #9
Week #10
Week #11
Week #12
Week #13