Get those abs in shape by doing crunches....and for those of you familiar with my Bodilates Core Work do it!!!
When doing crunches, watch your form. Remember to support your head with your hands, do not pull on your neck or head. Just allow the head to rest in your hands as you crunch up. Eyes on the ceiling.
For the Bodilates Core, rolls ups are crucial. Shoulders down away from your ears, knees can be bent or straight. Just slowly roll up from the shoulders allowing each vertebra to lift off the mat one at a time. Come up so your shoulders line up with your hips and then slowly lower, again one vertebra at a time. Once you master this, I will provide additional exercises adding difficulty to the routine.
Tip: If you cannot roll up at first, try putting your feet underneath a sofa or chair to maintain position. Once you master this, then take your feet out and try it. It may take a while, but it will be worth it in the end.
Friday, March 30, 2012
Thursday, March 29, 2012
Spring Workout-Strength Trainng
Grab the weights and start lifting!! If you belong to a Health Club, you have access to many forms of strength workouts. If you don't have a personal trainer, ask a floor fitness person to help you. If you haven't done any strength work before, start with the machines making sure whatever machine you may be using is adjusted correctly. Once you are comfortable with the machines and have gained strength, moving to free weights would be next on the list.
For those of you who do not belong to a club, you can find dumbbells, stability balls, bands, etc. at any discount store. Most will come with an instructional DVD...watch it closely and be sure you are always using correct form.
And, correct form is so important....not only for obtaining optimal results, but more importantly preventing injury!!
When traveling or on vacation you can always do push ups, squats, lunges and crunches in a hotel room if there is no access to a fitness center.
Again, please feel free to contact me if you have any questions...
For those of you who do not belong to a club, you can find dumbbells, stability balls, bands, etc. at any discount store. Most will come with an instructional DVD...watch it closely and be sure you are always using correct form.
And, correct form is so important....not only for obtaining optimal results, but more importantly preventing injury!!
When traveling or on vacation you can always do push ups, squats, lunges and crunches in a hotel room if there is no access to a fitness center.
Again, please feel free to contact me if you have any questions...
Wednesday, March 28, 2012
Spring Workouts
It's officially Spring and many folks are now gearing up for summer and beach vacations!
Getting bikini or swimsuit ready is about combining cardio, strength training and diet. Be aware that you can't work off a bad diet!! See my prior blogs for nutritional guidelines.
CARDIO - Walking, running, biking, elliptical, stepper, they all work - your choice, but try to mix it up! Your body will plateau out if you don't keep it guessing.
For those of you who don't belong to a health or fitness club, get outside and move it!!! Always be aware of your form.
If the weather is bad - move it anyway!!! Dance to your favorite music.....who cares what you look like bouncing around your living room....just DO IT! You will feel great after!! Trust me, I do it all the time!!
Tomorrow, I'll focus on strength training!
If you have specific questions, please contact me!!!
Getting bikini or swimsuit ready is about combining cardio, strength training and diet. Be aware that you can't work off a bad diet!! See my prior blogs for nutritional guidelines.
CARDIO - Walking, running, biking, elliptical, stepper, they all work - your choice, but try to mix it up! Your body will plateau out if you don't keep it guessing.
For those of you who don't belong to a health or fitness club, get outside and move it!!! Always be aware of your form.
If the weather is bad - move it anyway!!! Dance to your favorite music.....who cares what you look like bouncing around your living room....just DO IT! You will feel great after!! Trust me, I do it all the time!!
Tomorrow, I'll focus on strength training!
If you have specific questions, please contact me!!!
Tuesday, March 27, 2012
Protein
I'm finding that many people who are trying to lose weight aren't getting the protein they require to build muscle and keep healthy. Protein is the building block for our bodies.
A lack of protein will cause your body to start burning muscle while it holds on to fat....in other words the body goes into "starvation mode". You need to fuel a fire to keep it burning and you need to fuel your body to keep your metabolism burning as well!
I've found many clients who are tired and irritable and find it hard to workout until I go over what they are eating. No breakfast, filling the stomach with foods which have no nutritional value, skipping lunch or just having a salad with nothing other than greens doesn't cut it. Your body needs to be fueled in order to have the energy to not only work out, but to get through the day. Healthy snacks (nuts, fruit, protein bars, Greek yogurt) in between meals will keep that "fire" burning.
Eating healthy leads to weight loss. Fish, chicken, turkey, legumes, cheese, yogurt are all healthy choices when adding protein to your diet. Protein shakes you can make at home with fruit, skim, almond or soy milk are also great for adding extra protein or as a snack.
Think smart when dieting!!
A lack of protein will cause your body to start burning muscle while it holds on to fat....in other words the body goes into "starvation mode". You need to fuel a fire to keep it burning and you need to fuel your body to keep your metabolism burning as well!
I've found many clients who are tired and irritable and find it hard to workout until I go over what they are eating. No breakfast, filling the stomach with foods which have no nutritional value, skipping lunch or just having a salad with nothing other than greens doesn't cut it. Your body needs to be fueled in order to have the energy to not only work out, but to get through the day. Healthy snacks (nuts, fruit, protein bars, Greek yogurt) in between meals will keep that "fire" burning.
Eating healthy leads to weight loss. Fish, chicken, turkey, legumes, cheese, yogurt are all healthy choices when adding protein to your diet. Protein shakes you can make at home with fruit, skim, almond or soy milk are also great for adding extra protein or as a snack.
Think smart when dieting!!
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