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 moreI love pizza. I used to avoid eating it because I have no restraint – I can eat an entire pizza without thinking twice about it. This Cooking Light recipe was the best discovery for me; a healthy pizza option that satiates my cravings. I follow the recommended portion sizes, and although I was initially skeptical about how filling one piece would be, I have been pleasantly surprised. This is a filling, tasty treat!
Read moreAlthough 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 moreFor years I’ve heard that if you are active, you are less likely to get sick. Apparently, there is some truth to that statement. A recent ACSM journal article revealed that an active lifestyle could help combat the effects of a cold.
Read moreI’m a personal trainer, and even I have to scramble to fit in my workouts on some days. No matter how well I organize my week, I’m often struggling to squeeze in a quick workout. I create 20-minute workouts all of the time, yet I always need more.
Today was one of those days. I wanted a full-body workout, but I didn’t want to be tied to a specific piece of equipment. As Many Rounds As Possible (AMRAP) workouts are my go-to format on days like these. I can push myself a little harder because I’m competing against the clock, and I know I’m going to be done in 20 minutes. It’s a win-win!
Read moreI 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 moreStrength training gets a bad reputation. We often think it has to be this lengthy, intense process that takes hours to complete. That’s not the case at all – just a few minutes can have an impact! We also associate resistance training with the gym, but you can easily do a full-body workout from home.
I’m including a workout that you can do with minimal equipment. Grab a set of dumbbells, and you are good to go.
Read moreThis is a workout you will feel the next morning! It combines strength training exercises with a slow count lifting tempo. You are going to follow a 3-1-3 timing format for your workout.
Read moreThere is never enough time in the day to get everything done. If I don’t schedule in a time to work out (and actually adhere to that schedule), the day will end with me being too exhausted to work out. I’ve experienced it too many times to count.
I designed this workout to be a quick, full-body challenge. It requires no equipment, so you can do it at home, in your office during lunch or at the gym
Read moreAs the craziness of the holidays take over our schedules, it’s harder to find time to fit in workouts. I’ve found that if I identify small blocks of time for workouts, I can usually fit in a quick workout. I aim to work out for 20 minutes. That’s it. Sometimes 20 minutes seems impossible, so I set my timer for 10 minutes and walk the stairs. Any kind of activity is beneficial - it doesn’t have to be an intense, hour-long class at the gym!
Read moreAre 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 moreI have a huge sweet tooth, and I try my best to satisfy it with healthier options than ice cream or candy bars! One of my new go-to treats are these Smores Energy Bites from Two Peas and Their Pod. They are healthy, contain ingredients you can pronounce and are a good substitute for store-bought granola bars.
Read moreI have spent years learning how to embrace my curves; although I have become more comfortable with my body’s natural shape, I still try to work on the areas where my body likes to store fat. I am a pear-shaped body type, so I tend to gain weight in my butt and thighs. I try to work my lower body often because I want to have as much strength in my glute and quadricep muscles as possible, and I would rather have muscle than fat.
This workout is one that will get your heart rate up but also strengthen your legs.
Read moreI 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 moreStrength training doesn’t have to be an hour-long endeavor. Many of us don’t have hours to devote to working out. We often look at strength training as an all or nothing pursuit – either we have the time to do it or we don’t do it at all.
Today’s workout is intended to combat that mindset. I’m including two upper body, equipment-free workouts that you can do in 10 minutes.
Read moreIf you’ve read this blog before, you know I’m obsessed with healthy muffin recipes. My son loves to eat muffins, so if I can provide him with a healthy muffin choice, all the better. Although I am a die-hard chocolate lover, I don’t usually like chocolate muffins or chocolate chip muffins. It just seems too decadent. However, this week’s Recipe of the Week – Yogurt Chocolate Chip Muffins – has changed my mind.
Read moreWhen I get a new client, I often hear, “I just don’t have a strong upper body. It’s always been that way.” It’s a well-known fact that men have more skeletal muscle than women – particularly in the upper body. Although men might have more skeletal muscle, it doesn’t mean we can’t increase our strength in our upper bodies.
Read moreThe 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 moreExercise 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 moreI created this workout while we were on vacation. I just happened to be reading a Men’s Health magazine the night before, and one of their articles/workouts inspired me to create this ladder workout. (I LOVE Men’s Health magazine. They have some of the best workouts.)
This workout starts slow, but by the time you get into rounds 10-15, you are feeling it. If you struggle doing push-ups or any movement that places pressure on your wrists or hands, check out the wrist-friendly version included below.
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