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!!
Friday, December 30, 2011
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!
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!
Monday, December 19, 2011
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!!
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!!
Wednesday, November 30, 2011
Safety Tips
Hopefully everyone is in full swing for the holiday season which is quickly approaching.
For those of you who do your cardio outside here are a few simple tips to keep you safe.
Always be aware of your surroundings.
Listening to music while biking or running is dangerous. You will not hear the traffic around you and someone can quickly be on top of you before you can react!
If you run or walk vary your routine and route frequently.
Carry a cell phone - emergencies happen!
Stay away from parked vans.
If you feel uncomfortable head for a store, a well lit and populated area. Trust your instincts! Don't become a statistic!
Always let a close friend or relative know what your route is and the time you expect to be finished.
KEEP FIT, KEEP SAFE!
For those of you who do your cardio outside here are a few simple tips to keep you safe.
Always be aware of your surroundings.
Listening to music while biking or running is dangerous. You will not hear the traffic around you and someone can quickly be on top of you before you can react!
If you run or walk vary your routine and route frequently.
Carry a cell phone - emergencies happen!
Stay away from parked vans.
If you feel uncomfortable head for a store, a well lit and populated area. Trust your instincts! Don't become a statistic!
Always let a close friend or relative know what your route is and the time you expect to be finished.
KEEP FIT, KEEP SAFE!
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