I like to move it, move it… (and the importance of a kickass workout playlist)

Every time the movie Madagascar plays on the TV, I wait eagerly for the dance bit and do my moves to ‘I like to move it, move it’. It’s not a pretty sight.

But in that moment, I’m just enjoying the music and letting it drive me, without really thinking of how hard it is to heft my body around.

I can’t say enough about the power of music during a workout.

Some of the best group instructors in the business are known as much for the playlists as much as for their exercise mojo. You just have to walk into a packed class to know what I’m talking about.

You may not be master of the music is a group class, but when you’re working out by yourself, spend a little time playing DJ before you hit the gym. Here’s why:

Music is a super workout buddy: A great set of songs will keep you company through a gruelling workout. And you’ll wonder where the time went.

Add variety to monotony: If you’re walking or running or doing an activity that's mostly one dimensional, music can make all the difference. Alter your mood, speed, tempo and pace with a quick flick of the ipod.

Ditch the timer, turn on the tunes: Music is a great way to change from one exercise to another, to increase the intensity of your reps or simply to count down to the end of your workout. It’s more fun than looking at a clock.

If you feel it, you’ll show it: Doing some bag work? Try Eye of the Tiger. Yes, it’s a cliché, but it works. Legs day? How about some rock? Cardio? EDM can be your best friend. Music is a great motivator. And the right kind of music will help you have the best kind of workout.

P.S. Don’t ever depend on the gym’s music. There’s nothing more off putting than trying to match your moves to someones else’s groove. But, prepare your playlist in advance. You don't want to be spending all your energy and attention on the music player. 

Hit the gym with some sexy tunes. I guarantee you'll like to move it, move it. 

Since I said it, here's team Madagascar with an encore. Watch and enjoy :)

Image courtesy: Google baba

Video courtesy: Youtube

Keep Calm and Push Up

The push up. The press up. The dip. Call it what you like. It’s one of the best things your body will ever do. And one of the hardest to master, in the beginning. Particularly for us girls.

This single exercise shapes the shoulders, triceps and butt while strengthening the chest. And incinerates calories. Win-win.

Us ladies, we’re perfectionists. We’d rather not do a push up, than do it all wrong. So here’s a rough guide to how we can rock ‘boy’ pushups and make them look good!

1.     Start with wall pushups. Graduate to counter pushups. (Wall pushups are killer for the calves too) This will make your upper body stronger and prepare you for the full push up. To start with, do as many as you can before you fatigue. Then set a goal. Take breaks but complete your set.

  Wall or Counter Pushups: Hands wider than shoulders. Lift your heels and drop your chest towards the wall. Push the wall away to return. Drop heels. Repeat. 

2.     Next try knee pushups: Form is everything. Keep your hips low and pushed forward. Anything else is cheating. Complete your pre-determined set. (If you need, get help with your form. I've posted some pictures, but you can't see yourself when you're belting out a set. Your body needs to learn what the correct posture 'feels' like.)

  Knee Pushups: Keep your hips low and forward. Drop your chest between your elbows. Press the ground away to return. Repeat. 

3.     Alternate between knee and full push ups: Try a full push up. Even 1 is great. Get on to your knees and complete your pre-determined set. ALWAYS complete your set.

  Full Pushups: Hips are low. Belly is braced in. Hands are wider than shoulders. Keep the chin tucked in. Drop chest down. Keep the elbows in towards the body, and not flying outwards. Press the ground away to return. Repeat. 

4.     Before you know it, you’ll be doing more full push ups than knee pushups. Keep training till you reach the goal you set for yourself. After that… there’s no turning back.

As a former fearer of pushups, I know now that our bodies are much stronger than we think. And the ‘f**k-yeah’ feeling you’re left with, every time you achieve a milestone, is so much better than any pain or soreness you’ll ever feel.

And to my friend who wants to hit 35 pushups by 35, I’m rooting for you J

*Pictures courtesy different websites I researched and Google baba. I don't own any of them :)