Glutes aka Perky Butt!!

As part of our Spring Workout, we certainly don't want to forget those all important  glutes.......and we all, male and female,  want to achieve and keep that perky butt!!

Lunges and squats are certainly the best exercises to build and maintain those muscles.  These both can be done with or without weights.  For beginners  using a stability ball against a wall is great for building and then maintaining your strength.  Place a large stability ball on a wall and lean against it with your lower back and then walk both feet out slowly and then squat.  As your begin this exercise just squat down as far as you can comfortably go without losing your balance.  As always, be aware of your form.

  

1. Stand with feet hip distance apart with your toes, knees and hips in a straight line.
2. Pull your belly button towards your spine and contract your abdominal muscles.
3. Slowly lower your body..
4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can.
5. Take a moment and look down make sure your knees are BEHIND your toes.
6. Keeping the weight in your heels, slowly push your body back to starting position.
7. At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
    

As you progress or for those of you who have been working out adding dumbbells to your routine will increase your strength.  If you belong to a health club, squatting on a Smith Machine is a great way to progress into free weights.  Always ask a floor attendant for help when starting any free weight exercise. 

Abs & Core

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. 

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...

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!!!

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!!  

Positive Attitudes

Having a positive attitude or outlook on life is not only important mentally, but physically as well.  Those who always maintain a positive mindset seem to workout harder and attain the fitness results they want.  They are always willing to try a new workout or give that extra punch to an existing workout. 

For those of you who take classes on a regular basis, whether it's a spin, power or yoga, don't get caught up in someone else's negative drama.  Keep your own positive energy don't let someone steal it! 

Yoga and Workouts

As a personal trainer and yoga instructor I meet many athletes and workout fanatics. With a new client I ask if yoga is part of their workouts; many will say they haven’t the time to add yoga to their schedule. Some say they don’t see how stretching would be of any benefit to them. On the other hand others discovered yoga after an injury.


Yoga practice includes flexibility training, core stabilization, strength and balance work. Yoga can help you recover quicker after a workout, open the tight areas that hinder performance, improve range of motion and develop mental focus and concentration.


Many sports have repetitive movements usually in one direction and in one plane of motion. Certain muscle develop while others are ignored. This causes imbalance in muscles and joints and over time results in injury.

Yoga goes beyond simple stretching by working the muscles and joints through all ranges of motion.


Yoga has been practiced for around 5,000 years. If you are a competitive athlete, it is best to tailor your yoga practice to your training schedule. On a day where you are completing a long run for example, you'll want relaxing, mellow yoga. If you have an off-day, a vigorous, dynamic class will help you build strength and endurance.

Yoga helps the muscles, tendons, and ligaments move through a full range of motion, thus cultivating balance and core strength which is a huge benefit to athletes in their chosen sports. If you attend a few classes per week and/or a few 10-15 minute sessions at home, you will obtain fast results. A simple way to add in yoga is to perform your short sessions pre- or post-workout.

Yoga is practiced by many professional athletes and teams; give it a try, you won’t be disappointed and you’ll feel so much better!!