Workout of the Day!

How to:

Planks are one of the best moves to strengthen the core. Start with lying face down on a mat, get forearms on the mat shoulders are alighned directly over elbows. Hands can be clasped in front of you. Extend your legs while resting on your toes ( just like you are going to do a push-up). You should have a straight line between your shoulders and toe. Tighten your abs and hold for as long as you can. If you feel like you are starting to sag, you can always drop the knees and try to finish your hold, or you can stop and take a break.

Mountain climbers are great for cardio and abdominal strength. Start with hands on the floor, a bit wider than shoulder width apart, on firefeet, take one leg forward bend under body and extend other leg back.While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously.

Side Crunches engage the obligues. Start Lie face up on the ground. Bend your knees so that your feet are flat on the floor.Be sure that your back rests firmly on the floor. Place your hands behind your head. Take you left leg and place it on top of your bent right leg.Keeping your head and shoulders slightly elevated, move your upper body to the left. Imagine that you are trying to touch your right elbow with your left hip; keep your lower back and hips stationary on the floor.Switch sides, and repeat.

Reverse Crunches focuses on the lowerr area of the abdominals. Start wit laying on the floor with legs straight out in front od you. Put your arms to the side of your torso, palms down.Bend your knees up. Your thighs should be perpendicular to the floor, while your lower legs are parallel to the floor. Keep your feet together.Inhale. As you do so, pull your legs up towards your torso. This should be done as you roll your pelvis backwards to lift your hips up off the floor. Your knees should touch your chest at the end. Slowly lower your legs back to starting position. Do not drop them; this should be done in a controlled manner.

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

http://www.exrx.net/Aerobic/Exercises/MountainClimber.html;http://www.wikihow.com/Do-Reverse-Crunches

Challenge of the Week- Donkey Kicks

Donkey Kicks are a great beginner exercise that works one of the largest muscles in the body- the glutes. This is an area most people want to tone, and it's a pretty easy exercise. You can do these anytime and anywhere. No equipment necessary. So this week the goal is to do 2 sets of 15 every day. Your ass will thank you! :)

Get on all fours on mat (hands under shoulders, knees under hips).

Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching floor; lift again. Do 15 reps.

Switch legs; repeat.

As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Motivational Monday- Exercise Excuses

When people find out that I work in the fitness industry, one of the first things I hear is "I really need to work out more, but..."

You know you should be exercising. It's been proven that people that are more active; are less at risk for diabetes, some cancers, and heart disease; and yet we have a million and one excuses not to. It's not easy to create an exercise habit, but it does not have to be complicated.  Find your driving force (read: http://plainvanillafitness.blogspot.com/2013/01/motivational-monday-what-motivates-you.html), and stop the excuses. Make a decision, and follow it with a course of action. You are the only one that can do this. Make yourself the priority, for you only have one body - take care of it so that you can enjoy it for as long as you can.

Full body workout!

Good Morning! I had a few people ask me about Aaron's (from Testimonial Tuesday last week) strength workout. He does this twice a week, circuit style. A day of rest between. His warm-up is usually a nice 20-30 minute brisk walk/jog. Please also remember to stretch/cool-down when working out!

How to:

DB Alternating Lunges

DB's are on each side of the body.

Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg

DB Rows

Bend over at the waist until the torso is parallel to floor or at 45 degree angle, abs in and knees slightly bent.

Hold medium-heavy weights straight down without locking the elbows.

Bend the elbows and pull the weights up until the elbows are level with the torso in a rowing motion. Try to keep the shoulders relaxed and away from the ears.

DB Squats

DB's are on each side of the body.

Bend knees forward while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat

DB Lying chest press

Lie on the bench/floor with a dumbbell in each hand overhead, and then slowly lower until upper arms are parallel with shoulders.

Press dumbbells straight up, keeping a slight bend in your elbows.

Slowly lower dumbbells down.

Burpees

Begin in a squat position with hands on the floor in front of you

Kick/step your feet back in a pushup  position.

Immediately return your feet to a squat position.

Leap up as high as possible from squat position.

DB Hammer Curls with Shoulder Presses:
Stand with your feet hip width apart. Pick up a set of 3 to 8 pound weights, with your palms facing in towards the sides of your legs.
Inhale as you bend your elbows, raising your hands towards your chest with your palms still facing in.
As you exhale, straighten your arms up over your head.
Inhale to lower your elbows back down towards your ribs.
The exhale, straighten your arms back down toward your legs.

DB Tricep Kickbacks:
Place one hand and the same knee on a bench and lean over so the back is flat.  
Hold a dumbbell in the free hand and hold with the upper arm horizontal next to the upper body, the elbow bent to a right angle and palm facing in.  
Straighten the elbow out behind you, ensuring the upper arm stays still.  
Slowly return to the starting position.
* make sure that the upper arm and shoulder stay still throughout.

Spiderman's:
Start in the standard push up position, with your hands under your shoulders and your body in a straight line
As you lower your torso towards the floor, bend your elbows out to the side.
At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
As you bend your elbows out to the side and lower your torso toward the floor.

Push-ups:
Get on the floor and position your hands slightly wider than your shoulders.
Raise up onto your toes so you are balanced on your hands and toes.
Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
Your feet can be close together or a bit wider depending upon what is most comfortable for you.
Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
Keep a tight core throughout the entire push up.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
Exhale as you begin pushing back up to the start position
Don't lock out the elbows; keep them slightly bent.

Crunches:
Lie on mat with lower legs on bench. Place hands behind neck or head.
Flex waist to raise upper torso from mat. Keep low back on mat and raise torso up as high as possible. Return until back of shoulders contact mat. Repeat.



As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Sources:

http://www.exrx.net

http://exercise.about.com

http://www.fitsugar.com

 http://www.sportsinjuryclinic.net

http://www.topendsports.com

Challenge of Week- 1 minute Wall Sit

Here is the challenge of the week- 1 minute wall sit everyday for the rest of the week. Wall sits strengthens the front of the legs, known as the quadricep muscle. So find a flat wall like surface that you can lean against, feet are hip width apart, and lower hips until your knees form right angles and hold that position for 1 minute. You can do these anywhere! Lets get strong!








As with all forms of exercise, you should consult with your physician or healthcare professional before undertaking any of the fitness training discussed in this blog. Any application of the techniques, ideas, and suggestions in this blog should be used as a guideline. Always do a proper warm-up, stretch, and cooldown.

Motivational Monday- What motivates you to workout?

One of the most common questions that people ask me is: What motivates you to exercise?
 Look, I am not going to lie to you. My reason is simple - I  don't want to be fat. I've always been a chubby kid. By the time I was 12, I weighed 165lbs, yeah, imagine 5'2, 165lbs, and not enough sports bras to support me. That year I started playing sports, lost a few pounds, started beating people up for making fun of me, and yada, yada, here I am at the wonderful age of thirty writing this amazing blog for all you wonderful people. I'm far from a hard body, but just thinking about when I was 12 gets my ass moving everyday for at least an hour.

 I asked some of my clients and group exercise participants what motivates them to workout, and here they are:
Family - To be around and see their kids grow up, or make a family member proud of them.
Workout Buddy - This is really helpful if you have no desire to workout, but you get that IM from your workout buddy pushing you to workout together
Before/After picture - taking a picture before weight loss, and after
Participating in your first race - Whether it's running, walking, doing obstacle courses in the mud ( lots of fun, by the way)
Group Exercise Classes - There are so many different classes available, like Zumba if you love to dance, Spinning if you enjoy cycling, and even swimming classes ( great exercise!)
Fitting into new/old clothes - This is one of my  favorites. Some people hang on to older clothes that they once could fit into, and set a goal to get into those clothes again, others after achieving their own personal fitness goal, treat themselves to new ones!
Success Stories - Seeing others that are like them, and knowing it is possible.
Stress Reliever - bad work day, kids driving you crazy. Exercise tends to release endorphins, so afterwards you feel great.
People noticing - This is a great one to. Random people that haven't seen you in awhile noticing how fantastic you look. It just makes you want to keep going!

There are so many different ways to motivate yourself, these are just a few that were mentioned to me. I know we all have our struggle days, and just don't feel like it, but Woody Allen said it best- 80% of success is showing up. So find a reason that motivates you, and get your ass moving. Whether it's for 10, 20, 30, or more minutes. Just move!

Food Friday: Doritos Jacked versus Cheez-It

I wanted to know if I had to choose between two non particularly healthy food items, which is slightly better for me?

Ah. The Dorito's Jacked Enchilada Supreme Chips. They had me at bigger, bolder, and thicker.

It's like that Yo Gaba Gaba song "There's A Party In My Tummy". Well guys, there is a party in my mouth. These are simply delicious, and I always lick my finger tips afterwards.

As far as nutritional value here it goes ..

Now Cheez Its. The magnificent mature cheese flavor baked into a tiny cracker. I definitely find myself over eating on these. I mean they're baked, right?

After carefully looking at the nutrition labels, I decided that Dorito's Jacked are slightly better for you per serving. They have less saturated fat, and less sodium, and less carbs. Neither one of these products are really good for you, but if you are at work and find yourself near a vending machine, just remember that baked doesn't always mean it's better.

Now, upon my research I came across this article

http://now.msn.com/man-accused-of-attacking-wife-with-delicious-cheez-its

Nothing to do with this blog, but what a waste of food! haha