Starting an exercise program or routine can be overwhelming. There are so many options and sometimes a very unclear path to follow. For years I’ve been helping clients and friends start and continue their exercise programs. It doesn’t have to be complicated – just follow these four EASY steps.
Decide what’s feasible for you to do. If it’s a 10-minute walk, three times a week – that’s great! Pick something you can be successful at. Don’t go from the couch to committing to working out for 60 minutes, five days a week. That’s probably not sustainable long term. You can work up to that type of a goal, but your body is probably not ready for that! Some ideas of activities include: 10-minute walk, 30-minute class, 20 minutes of bodyweight exercises, 15 minutes of stretching, 20 minutes of swimming or water walking, walking the stairs at work for 10 minutes or a 15-minute online workout video. Read More
In December, I had an insane amount of continuing education credits to finish because I had put the classes off…for two years. One of the classes I took was about exercise and kids. I was reminded that kids need a minimum of 60 minutes of physical activity a day. While taking the class, I started to worry that my son wasn’t getting enough activity each day. As a result, I’ve been trying to focus on ensuring that he gets at least 30 - 60 minutes of activity each day.
Much to my son’s dismay, I’ve started making him exercise with me in my gym. Knowing he wasn’t crazy about the idea, I’ve been trying to come up with workouts that are fun and distracting. We just want to burn some energy! This is an alphabet workout we did recently, and it was a success! I spelled out “Happy Valentine’s Day, Finn.” He had to do the exercises associated with each letter! Read More
Although we covet and drool over an impressive set of abdominal muscles, we often overlook how much support those muscles provide in our bodies! Your core (abdominal muscles, back muscles, pelvic core muscles and diaphragm) is the support system for a multitude of movements: bending forward, straightening up to standing, bending back, bending to the side, twisting your torso as well as stabilizing your spine.
When we think about working our core, we often just focus on abdominal movements, but we need to be working our backs and strengthening our pelvic core muscles, too! Many people suffer from lower back pain, and strengthening your core is a great way to help combat back tightness and weakness. Read More
I have a love/hate relationship with the month of January. I love the idea of a fresh start for the new year, but I dislike that the month also brings that annual pressure to lose weight and get in shape. I’m always in favor of trying to incorporate more exercise and activity into my life, but I think the pressure and expectations of resolutions and big goals set us up for failure. Most people who make big, sweeping changes rarely maintain their new “normal” for a lifetime. It usually requires an insane commitment that most people can’t sustain. Read More
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 provides amazing benefits 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 can reduce symptoms of depression, and it can help reverse the effects of stress on us and our aging process. Studies have also found that regular exercising can help individuals with asthma, as it reduces the airway inflammation.
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