Are you wanting to start a strength training program but have no idea where to start? Rest assured, you are not alone! I used to be a cardio-only workout person. I didn’t particularly enjoy lifting weights, and truthfully, I had no idea where to start. If I could get past being totally intimidated by the serious lifters, I’d walk into the workout area and just stare at the gym equipment wondering where to start. I’d grab a few free weights, do a random number of repetitions and slink back to the treadmills!
The good news is that it’s not nearly as mysterious as it seems. Read More
I am a firm believer that you CAN workout even if you have bad knees, an artificial hip, sore wrists or a sensitive back. You just have to be cautious of what movements you do.
Today’s workout is knee-friendly, so you can squeeze in a workout without irritating your knees. If anything bothers your knees, stop what you are doing and return to a movement that is comfortable. Our goal is to do no harm! Read More
The quickest way to derail a workout is to suffer from that queasy, I-just-ate feeling. When is the ideal time to eat and drink before a workout? What should you eat?
Snacking and hydrating yourself before a workout can provide you with the extra energy boost you need to power through a workout. Figuring out when to snack and drink can seem tricky. I have had many clients come to a workout saying, “I skipped lunch. I wasn’t sure when it was too late to eat before working out, so I just didn’t eat.” Their workouts suffer – or sometimes come to a crashing halt - because they lack the energy they need to last the entire workout. Read More
Exercise does amazing things for our bodies and minds. People who participate in regular exercise, have an up to 50 percent lower risk of type 2 diabetes, up to 35 percent lower risk of coronary heart disease and stroke as well as 20 percent lower risk of breast cancer. Those are some pretty impressive statistics…but there’s more!
Exercise does amazing things for our bodies and minds. People who participate in regular exercise, have an up to 50 percent lower risk of type 2 diabetes, up to 35 percent lower risk of coronary heart disease and stroke as well as 20 percent lower risk of breast cancer. Those are some pretty impressive statistics…but there’s more! Read More
Recently, a client asked me about the timing of her breathing during a strength training workout. When should she exhale? Inhale? The easiest rule to remember during a strength training workout is to exhale when you are exerting force and inhale on the recovery. That’s easy to master – in theory. Sometimes it’s difficult to figure out what is the exertion portion of certain exercises. Let’s look at some popular strength training moves and identify when you should exhale and inhale. Read More
Whether we are ready for it or not, summer is here. If you are easing back into working out or need a quick workout to change up your routine, check out these quick, bodyweight workouts that are guaranteed to get your heart rate up and make you feel better! Read More
A former client of mine posted a picture on my Facebook page last week featuring another trainer’s alphabet workout. She commented that it was just like something I would make my clients do! Little did she know, I’m a huge fan of alphabet workouts. If you are constantly watching the clock while working out, then this one is for you. Time flies by while you are doing it. Read More
Planking is one of the most common exercises people perform. The benefits are numerous, and it can be done anywhere! However, unless you have someone helping you adjust your form or you can see yourself in the mirror, it's tough to know if you are doing it correctly. Read More
One of the strongest moments in my life was when I achieved my goal of 20 push-ups on my toes. There is something about lowering and lifting your bodyweight that makes you feel crazy strong. It's also a fantastic bodyweight exercise that can be done anywhere. Read More
f you've read any fitness magazines or perused online workout videos recently, you've likely encountered the terms "dynamic warm-up" or "dynamic stretching." A dynamic warm-up is a method of stretching at the beginning of a workout that moves your body through various range of motion movements that are similar to a lighter version of your workout. Read More
Getting yourself motivated to workout can be a challenge for both a seasoned exerciser and a beginner. It's so tempting to hit snooze on the alarm clock or skip your workout for some TV time. So, what happens to our bodies if we stop for a week, month or several months? Read More
It's important to know your target heart rate, so you can ensure that you are exercising effectively and safely. Your target heart rate zone will help you determine if your intensity is where it should be to reach your goals. Read More
12 Days of Health & Fitness Day 10: Lunge it, Lunge it, Lunge it! Find a track nearby (or an indoor gym) and prepare to do some lunges. Advanced option - Lunge around the entire circle of the track! Intermediate - Lunge 50-100 yards (about 50 lunges each leg); Beginner - 25 lunges each leg. Modification for individuals who don't lunge: sit on the ground and raise one leg up. Swing that leg to the side and back to the starting position. That's one rep. Complete 25 reps per leg. Read More
Day 6: Steppin' it UP! Find a place where you can "step up" for 5 minutes. Advanced/Intermediate - Run stairs for 5 minutes or jog each step up and down. Beginner - step the same lead foot up and down on a step for 30 seconds; switch to the other foot. Perform the exercise for 3-5 minutes. Take breaks if you get need to! Read More
12 Days of Health & Fitness Day 6: Drink 8 servings of 8 ounces of water today! Water is essential to your body - it regulates body temperature, lubricates joints, protects body organs and tissues, carries oxygen and nutrients to cells as well as many other benefits! People often confuse thirst for hunger, so this is a great way to ensure you are not eating when you are really just thirsty! Read More
Day 2 - Balance on one leg: advanced option - strive to reach 4 minutes in total balance hold; intermediate - complete 2 minutes in total balance hold; and beginner - 40 seconds in total balance hold. Alternate legs throughout the time, so you practice balancing on both legs. Read More
Day 1 of 12 Days of Fitness & Health: Pay for your Productivity - Do one burpee (with push-up!) for every email and/or text you received and sent today. Low-impact option: Do a stepback - take out the jump (squat down and place hands on ground, step back into plank, do a push-up, step feet back to hands and stand up).
Beginner Option - Do a modified Jumping Jack. Take out the jump - alternate stepping feet out as your arms come overhead. Read More