Spring Break has come and gone, and I’m not ready to get back to the real world! We were fortunate enough to be able to get away, and I’m still enjoying the relaxed routine we fell into during vacation.
Whenever I’m on vacation, I like the challenge of coming up with a small-space, full-body workout. Hotel rooms, dorm rooms or even apartments can make it challenging to work out. This is a workout I created this past week, and I really liked it. It was challenging enough that I felt like I was getting a good workout, but I was able to do it in a small area. Read more
Many of us want to banish that fat on the back of our arms that we not-so-lovingly refer to as bat wings, lunch lady arms or turkey wings. As a personal trainer, triceps are the muscle group that I hear the most complaints about. Everyone wants toned, ripped triceps muscles.
Triceps do so much more than you realize. They work in coordination with other muscles to perform tasks like pushing a door shut or doing a push-up. They are also used in smaller scale movements such as writing. While the biceps bend your elbow, the triceps help extend your elbow. Triceps also make your upper body stronger, which means you can throw a ball or shoot a basketball with more force. Read more
We’ve had a rough winter in Kansas this year. Since Jan. 9, our school district has had at least five snow days. One snow day – let alone five – is not a common occurrence. There have been many days where the weather was too bad to go outside for a run or venture to the pool. This workout is for those days when you are trapped at home and can’t make it to the gym. It’s a quick workout that will get your heart rate up. Give it a try! Read more
Toning and shrinking the belly area is a hot topic among my clients. It seems like everyone wants to have firmer, more defined abs. I get it - we all want to have that envy-inducing six-pack!
You will often here fitness professionals joke that a six-pack is made in the kitchen. They are absolutely right! What you eat has the biggest impact on the size of your belly. You can do 100 crunches a day and still not see any progress. You might strengthen your core, but if you have fat on top of your muscles, it will be hard to see the definition. Read more
This winter has been brutal. Lots of snow and ice. It’s easy to skip your workout – no one wants to risk his or her life in order to squeeze in a trip to the gym! If you are stuck at home but really want to work out, check out some of my favorite at-home workouts included below. They are bodyweight workouts that require no equipment! Click on the image to link to more detailed instructions for the various movements. Read more
As a trainer, if I could have one “wish” come true, it would be for more people to just get moving. I’m not talking about taking on a huge, new workout regimen or trying the latest fitness craze. I want people who haven’t had the time to start exercising or have struggled to get back into the habit of exercising to just move. For 5-10 minutes. That’s it.
The logistics of starting an exercise program can be daunting – where to do it, how to do it and when to find the time to do it. My goal for February is to set small, five-minute goals that are manageable and logistically doable.
So, here is my challenge for this week: five minutes of activity, three times a week. You pick the days…just get moving for three days. Challenge a friend or spouse to join you. 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
I 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 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
For 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 more
I’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 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
Strength 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 more
This 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 more
There 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 more
As 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 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 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 more
I 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 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