May 20, 2024

Whatever the Weather by Gen Levrant

June 25, 2014 By Leave a Comment

Fit in your fitness whatever the weather!

Rain, heavy fog, wind…summer doesn’t always bring pure sunshine. And even if we are blessed with sunshine, the majority of people still spend their days cooped up indoors.

The solution?  GET OUTSIDE ANYWAY!

Walk/Run for Function

It may sound cliché (or you’ve heard it before) but getting out the office and briskly walking around the block even for 10-20 minutes can make even the worst of days better. Your mind will clear and re-focus from physically removing yourself from the environment, your mood lifted from natural daylight and oxygen.

15 minute fat blast: Warm up by walking briskly for two minutes. Repeat the following x 4: 2 minute jog and 30 second sprint. Walk slowly to cool down, finishing with stretching.

Head for the Hills

Hill walks/sprints are a great interval training workout for the heart and lungs, allowing exertion and recovery at your own pace. Try your local park, woods or venture further, making a day of it at the beach or a national park. Vary the terrain: grass, gravel and sand all keep it interesting.

10 minute fat blast: run uphill (or up outdoor steps,) walk down and repeat. Record how many you do – and see if you can beat it next time to track your progress. Great fun for all the family so make a game of it!

DIY Bootcamp

As our Bootcamp takes place outdoors and undercover, our attendees are fortunately always guaranteed fresh air whatever the weather! Try making your own in your garden or local playground. Exercises like press ups and step-ups can be done on benches. Pull ups and mountain climbers can be done on climbing frame ladders.

5 minute fat blast: pick five exercises, one for each minute. Complete as many reps as you can.

Whatever your age and fitness level, these three outdoor workouts; when done with care and patience can create phenomenal results. So if it rains, be your own sunshine!

Gen Levrant is an Advanced Personal Trainer and weight-loss specialist. She runs a private functional training studio in Southampton UK helping people get safe and permanent results. For more info, email gen@fasterpt.com. Follow her on Twitter @PTGen.

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Sprint Your Way to Fitness by Tera Busker

June 16, 2014 By Leave a Comment

FINALLY! Winter is over and we are enjoying warm weather, sun and beautiful days. If you spend all day indoors working, why would you want to spend more time inside working out? Take your workout outdoors with one of my favorite workouts – sprint intervals or also known as shotguns!

What is a Sprint/Exercise Interval Workout?

A sprint interval workout or shotgun is a type of workout where you establish a distance that you can sprint and at each end of the distance you perform an exercise. Choose the number of exercises and reps for each exercise you want to do and complete the sprint and exercises for time. Run back and forth from the “start line” to the “finish line” and do an exercise at each “line”. Each time your run the sprint/shotgun, try to improve your best time. Always consult your physician before beginning a workout. Perform exercises at your own risk.

Example Workout:
What you will need: a stop watch and a set of weights or a resistance band.

10 pushups
Sprint 30 yards

10 squats
Sprint 30 yards back to start

10 plank up downs
Sprint 30 yards

10 shoulder presses
Sprint 30 yards back to start

10 reverse lunges each leg
Sprint 30 yards

10 alternating bicep curls
Sprint 30 yards back to start

10 spiderman planks on each side

Rest for 2-3 minutes and repeat 2-5 times.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

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How is your Exercise Foundation by Nicole Bryan

June 6, 2014 By Leave a Comment

How long would your house last with a weak or unstable foundation? It’d be only a matter of time until the external structures crumbled. Building a strong foundation in our body works the same way. The foundation of how our body functions is generated from our center or core. Our arms and legs are simply levers tied to our core.

Often in the gym you’ll see exercisers performing countless crunches and low back extensions. However, an additional function of our core that if often neglected is the function of preventing us from moving, in other words stabilizing our core against movement involved in daily activities. For example, when we’re carrying a heavy suitcase in one hand only, our core muscles are responsible for preventing us from tipping over.
The following exercises are for intermediate and advanced exercisers and those without injury. As always, consult your physician before beginning any exercise. Breathe through each exercise.

Modified Plank- Similar to a modified pushup position. An optional position is on your knees and elbows, instead of knees and hands. Keep your back straight and pull your belly button up. Pull your shoulders down away from your ears and tuck your chin in.  Begin by holding for 10 seconds. For more of a challenge, progress to 30 seconds.

Full Plank- Instead of positioning on your knees, position on your toes and elbows or hands.

Full Plank and lift one foot- Begin in the same position as the Full Plank. Lift and hold one foot a few inches off the ground.

Plank and lift one leg and one arm- Begin in the same position as the Full Plank. Lift one foot and hold a few inches off the ground. For more of a challenge, lift and hold the opposite-side elbow or hand off the ground.

Side Plank- Position your body on your side. Lift your body so only your elbow/forearm or hand and side of your foot is on the ground.

Side Plank and lift top leg- Begin in the same position as the Side Plank. Lift the top leg up and hold.
 

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Budget-Friendly Exercise Equipment by Nicole Bryan

May 15, 2014 By Leave a Comment

Getting healthy doesn’t have to cost a lot of money. Check out the following fitness equipment that costs about $20.00, and even less if you catch them on sale! (Consult a fitness professional for specific recommendations as all equipment options may not be appropriate for everyone.)

Jump Rope. Perform jump rope intervals in between your strength exercises. Begin with 10 second intervals and build up to 2 minutes or more. Or simply jump rope for an unaccustomed cardio workout.

Pedometer. A basic pedometer that attaches to your clothing will provide helpful feedback to gauge and adjust your walking program. (A simple pedometer offers strictly total step information, in contrast to the computer friendly options.) The Surgeon General’s Call to Action to Prevent and Decrease Overweight and Obesity recommends we each cover 10,000 steps every day for wellness. Use the pedometer the first few days to track how many average steps you’ve been walking. The Surgeon Generals’ plan recommends adding 500 steps for each two week period, until 10,000 steps/day is reached.

Exercise Band. Exercise bands provide a versatile and compact strength training alternative to weights. Read the package to choose a light-resistance band if you are new to exercise.

Medicine Ball, also called a Weighted Fitness Ball. The weighted fitness ball may be used like free-weights. Choose a 4-6lb ball if you’re new to exercise.

Fitness Step. A stepping workout is a fun way to mix up your routine and strengthen your legs at the same time. Follow the manufacturers DVD included with the step for instructions and workout options.
Ankle/Wrist Weights. Ankle and wrist weights may be used for upper and lower-body strengthening.

Stability Ball. Read the package to choose the appropriate size stability ball for your height. Follow the instructions to inflate safely.

Getting fit doesn’t have to break the bank. A fun option is to go shopping with friends, each purchase a different piece of equipment, then trade every few months. Sharing and swapping exercise equipment is a built-in unaccustomed exercise guarantee, at a reasonable cost. Check out the deals at your local sporting goods store this summer. You’ll be amazed how many different workout equipment options are available to us.

 

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Exercise at the Park by Sarah Johnson

April 28, 2014 By Leave a Comment

The park is a great place to lounge, relax and get some sunshine. However, if you’re in need of some workout inspiration, the park can also be utilized for a quick and easy workout to boost your mood and energy levels! All you need is a bench and yourself.

Using a bench, you can make plenty of hard work on something that’s usually used for sitting and resting! (Please consult your physician before performing exercises.)

 

Warm Up: Begin by warming up your lower body. Stand with your back to the bench. Perform a Squat up and down to the bench. Try not to sit and rest, but barely touch the bench. Perform 10-15 reps.

Upper Body Strength: Then, turn around and add some pushups! Place your hands on the back support of the bench, or if you’d like more of a challenge, on the seat of the bench. Slowly lower your chest between your hands and push yourself back up.

Lower Body Strength: Now you should be warmed up, and we can add some step ups. Place your right foot firmly on the seat of the bench, and pull your body and left leg up on top of the seat. Carefully and slowly lower the left leg back to the ground, and repeat 10 times. Then switch legs.

Repeat series as desired.

Follow Sarah on Twitter @SarahJChicago

 

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Are you on a Fitness Plateau?

April 10, 2014 By Leave a Comment

Get Fit Quick Tip

Change it up! If your workout results have slowed, you may be on a fitness plateau. A fitness plateau simply means your body has adapted to your current workout. Mix up your routine by: change the number of sets, change the number of reps, or change out a specific exercise.

 

Check back often for our Get Fit Quick Tip. A fitness and healthy lifestyle tip that you’ll easily remember and be able to implement the very same day.

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