May 19, 2024

Spring Clean your Fitness by Nicole Bryan

April 10, 2015 By Leave a Comment

Spring cleaning not only applies to your household, but to fitness as well. Purging outdated and worn out equipment will leave you refreshed and inspired to start anew. Look into selling slightly used equipment to second-hand shops, recycling materials or swapping equipment with a friend.

Exercise Bands and Elastic Tubing. If they have any cracks, tears or holes in the tubing, replace them. Don’t forget to check the handles as well for any frayed material or glue wearing thin.

Stability Ball. If there are any changes in color, replace it. Make sure the ball is inflated so your hips are level or slightly higher than your knees. Visually inspect the seams as well for any changes or wearing thin.

Bar Accessories. Make sure your collars for free-weights are intact and remain tight.

Cables. If you have a pulley system or in home exercise machine, inspect the cables and housing. If they’re not tracking smoothly, they’ll alter the movement. Time to schedule maintenance.

Balance Disks and Foam Pads. If you’re using balance challenging tools inspect them often for irregularities or small puncture, cracks or tears in the fabric or material.

Exercise Mats and Pads. Edges curl up, traction wears thin; both are hazards and increase your chance of your foot catching the edge and falling.

Foam Rollers. Check for wear and tear or losing their shape or edges.

Shoes. Most guidelines recommend exercisers replace shoes every three to four months depending on the amount of activity. When miles and minutes are equal, high impact exercise, such as running will require you to replace shoes more frequently than low impact exercise such as walking. It may also be time to replace shoes if you are participating in a new activity. For example, if find yourself hiking often in your tennis shoes. Ask for help finding appropriate shoes for your activity. Doing so will decrease your chance of injury.

 

 

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Portable Fitness by Nicole Bryan

April 3, 2015 By Leave a Comment

Make your fitness portable! Here’s a few ideas to get you started:

Jump Rope. Jumping Rope is high impact and is high intensity, and it also burns a ton of calories. Start with intervals and build from there. Begin with thirty-seconds to two minutes of moderately paced jumping, followed by walking for about a minute or two to allow your heart rate to stay in your aerobic zone. Be sure to warm up with walking for 10 minutes prior to your first interval, as well as cooling down with walking to return your heart rate to pre-exercise levels.

Exercise Band. Exercise bands provide resistance for our muscles. They’re portable and easy to adjust the intensity. If you’re new to exercising with the band and are focusing on building arm strength, try a standing bicep curl. Stand on the band with your feet hip-width apart, hold a handle in each hand along side of your body. Keep your torso straight, with your abdominals pulled in tight. Turn your palms to face forward. Bending from your elbows, pull your arms up so your palms are facing your shoulders. Slowly extend your arms again and return to your starting position. Repeat 10 times to start.

Balance Disk. Balance disks are similar to stability balls, just smaller. Their size allows them to provide an unstable surface to sit or stand on, while occupying much less room. If you’re new to exercising with the disk, as well as working on building core strength, try sitting on the disk. With your knees at 90-degrees, pull both feet up and off the floor. Hold for a count of 10 seconds to start and build from there. Place both arms across your chest, keeping your torso straight and abdominals pulled in tight.

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Core Defined by Tera Busker

February 5, 2015 By Leave a Comment

What is my core?

Your “core” is defined as your body minus legs and arms. The core is made up of approximately 29 muscles that include: the rectus abdominus, transverse abdominus, obliques, erector spinae, diaphragm, hip flexor group and the pelvic floor muscles.

Why should I strengthen my core?

What does the core have to do with working out? EVERYTHING!!!! When you are exercising
your legs and arms are doing the movements, but the core is really the star of the show. The core is the body’s best multi-tasker.

The Core:

• helps you stay balanced on inclines, declines and unstable terrain

• stabilizes the spine and keeps it erect

• acts as an “Internal Brace” by holding the ab muscles tight to support the back

• regulates your breathing

• assists in making your body move as efficiently as possible, which decreases the chance of injuries

If your core is weak it can lead to inefficient movements that could cause injuries or patterns of injuries. Strengthening this important area will lessen the chance of injuries, improve your posture and optimize your Overall performance.

How do I improve core strength?

Improving core strength is about selecting the right exercises for your individual needs.You are a unique individual, so your program will vary from the next person, but here are a few simple exercises that will start you down the right path:

Planks

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Supermans

1. Lie on your stomach on a mat with your legs extended and arms extended overhead with palms facing each other. Relax your head to align it with your spine.

2. Exhale, contract your core muscles to stabilize your spine and slowly raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Birddogs

1. Begin on hands and knees with the back straight and the abs pulled in.

2. Lift the right arm up until it is level with the body and parallel to the floor.

3. At the same time, lift the left leg up and straighten it until it is also parallel to the floor.

4. Hold for a moment, lower and repeat on the other side, this time lifting the left arm and right leg.

Side Plank

1. Lie on your side on a mat with extended legs and stacking your feet one on top of the other.

2. Place your right elbow directly under your shoulder, align your head with your spine and keep your hips and knee in contact with the exercise mat.

3. Lift your hips and knees off the mat and keep head aligned with your spine. Keep your elbow positioned directly under your shoulder.

Hip Bridge

1. Lie on your back on a mat in a bent-knee position with your feet flat on the floor.

2. Place your feet hip-width apart with the toes facing away from you.

3. Gently contract your abdominal muscles to flatten your low back into the floor.

4. Exhale and press your hips upwards off the floor into extension by contracting your glutes. At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back.

5. Inhale and slowly lower yourself back towards your starting position.

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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All About Legs by Tera Busker

December 18, 2014 By Leave a Comment

All About Legs

Give your legs a boost! Here’s how to do it:

(Consult your physician before beginning exercise.)

 

 

20 Alternating Reverse Lunges
20 Squats
10 Burpees
1 Minute Jumping Jacks
20 Alternating Side Lunges
20 Mountain Climbers
10 Burpees
1 Minute Wall Squat

Rest for 1-2 minutes.
Repeat circuit 2-4 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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Add-On the Fun by Tera Busker

December 10, 2014 By Leave a Comment

This is an Add-On Workout. Add on the fun by adding one exercise at a time! Super efficient and super fun.

(Consult your physician before beginning exercise.)

Begin doing #1, then #2, then #1. Then do #3, #2, #1. Repeat until you’ve completed #7- #1.

 

1.    10 Plank Up Downs
2.    15 Squats
3.    10 Jump Lunges
4.    10 Tricep Dips
5.    10 Pushups
6.    30 Mountain Climbers
7.    10 Burpees

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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No Excuses! By Tera Busker

November 14, 2014 By Leave a Comment

The Holidays are fast approaching and no matter how much you plan, organize and think ahead, this time of year is always hectic. Family get-together’s, your kid’s activities, work parties and shopping all throw a wrench in your every day schedule. Everything gets chaotic and usually your workout is the first thing pushed aside – BUT IT DOESN’T HAVE TO BE THAT WAY!

The best way to make sure you still get your workout into the schedule, is to have one that can be done quickly and can be done anywhere! A workout that is fast and only requires your body eliminates 100% of the excuses. And that workout is called Interval Training. 20 seconds all out work, 10 seconds rest, 8 times through for a total of 4 MINUTES!!!! And one of the best things about Interval workouts is that, if done correctly, can burn calories for hours after you finish your workout.

THE EXERCISES

(Always consult a physician before beginning exercise. Perform at your own risk.)

During an Interval Workout you can use any exercise you like, but the following is a list of body weight only exercises. Pick 1, 2, 4, or 8 of these to create your own workout. Mix and match to create 8 rounds. Just make sure to do them as intensely as you are able, always with good form.

Squats (regular, side to side, jump)

Lunges (regular, static, forward, backward, side to side, jump)

Burpees

Inchworms

Mountain Climbers (regular, cross body, spiderman)

Frog Jumps (Forward/Backwards Jumps while staying low)

Jumping Jacks (regular, low or plyo)

Plank Jacks

Skater Lunges

Pushups (regular, tricep, spiderman)

Up Down Planks

Now put your exercises together to create your own circuit for a fast and efficient workout! The workout can consist of 1-5 intervals depending on how much time you have. Make sure to warm up with 5 minutes of low intensity activity beforehand to get the body ready for the intense work. Rest 1-2 minutes between sets.

Example

Tera’s Intervals (full body and works the body in all ranges of motion)

20 seconds jump squat

10 seconds rest

20 seconds burpee

10 seconds rest

20 seconds skater lunges

10 seconds rest

20 seconds mountain climber

10 seconds rest

20 seconds plank jack

10 seconds rest

20 seconds frog jumps

10 seconds rest

20 seconds crossbody mountain climber

10 seconds rest

20 seconds plank up down

10 seconds rest

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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There’s ALWAYS Time for Exercise! By Tera Busker

December 20, 2013 By Leave a Comment

Time Saving Workout Tricks

Have you ever planned on getting in a great workout, but you have to skip the gym because you just don’t have the time? We are all running late, in a hurry or have something else that we need to be doing but that doesn’t mean that you have to forgo your workout. You just have to make the most of the time you have.

Time your Rest Periods

In between sets or circuits, rest for ONLY the time it takes to catch your breath and feel ready for the next round and not a second more. Playing around on your phone, chatting with your workout buddy and flipping through a magazine will only distract you. Keep your rest breaks short and stay on task. You will be surprised how much time you save.

Interval Training

Unless you are training for a marathon or another endurance sport, there is no reason why you be doing long cardio sessions at a moderate intensity. Kick your cardio up a notch and decrease your workout sessions with interval training. By alternating high intensity bouts of exercise with moderate “recovery” periods, you can burn a ton of calories in a short amount of time. One great example is tabata training. Do a high intensity exercise like jump squats as fast as you can with proper form for 20 seconds then rest for 10 seconds. Repeat this for a total of 4 minutes.

Strength Training and Cardio in One

Why split your cardio and strength training up when you can get them both done at once? Doing exercises that use multiple muscle groups as once in a circuit style with little to no rest between exercises, will raise your heart rate and challenge your muscles. Exercises like pushups, squat presses, lunges with bicep curls will have you breaking a sweat, shaping your muscles and out of the gym in no time.

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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Circuit Workout by Tera Busker

July 17, 2013 By Leave a Comment


Are you looking for a fast, efficient and equipment free workout that will challenge your entire body? The 30 x 3 Workout is perfect for beginners – it can be done in a gym, in the privacy of your home or at the park while your kids play. Ready for a challenge?

30 seconds WORK, 30 Seconds REST, 30 Minutes (thus the 30 x 3) and you’re done. Complete this circuit 6 times for a great, heart pounding workout. As always, consult your physician before performing the following exercises.

30 Seconds: Squat Jump
30 seconds: Rest

30 Seconds: Mountain Climbers
30 seconds: Rest

30 Seconds: Jumping Switch Lunge
30 seconds: Rest

30 Seconds: Jumping Jacks
30 seconds: Rest

30 Seconds: Burpees
30 seconds: Rest

Repeat for a total of 6 circuits

30/20/10 Workout
Need a little more of a push? Try the 30/20/10 Advanced Circuit

30 seconds Strength, 20 seconds Cardio and 10 Seconds REST = 30 Minutes and you’re done. Complete this circuit 6 times for a great, advanced full body workout.

30 Seconds: Squat
20 Seconds: Squat Jump
10 Seconds: Rest

30 Seconds: Pushup
20 Seconds: Mountain Climbers
10 Seconds: Rest

30 Seconds: Alternating Reverse Lunge
20 Seconds: Jumping Switch Lunge
10 Seconds: Rest

30 Seconds: Bench Dips on a Chair
20 Seconds: Jumping Jacks
10 Seconds: Rest

30 Seconds: Plank with Shoulder Tap
20 Seconds: Burpees
10 Seconds: Rest

Repeat for a total of 6 circuits

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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At-Home Core Strength by Chanda Fetter

April 22, 2013 By 1 Comment

3 Effective Ways to Strengthen Your Core  Muscles At Home

We can’t always make time for the gym, sometimes we have to rely on the space and items we have around our home to get those important exercises done.  The following three exercises will help strengthen your core, tighten your waistline, reduce back pain and give you a boost of energy!

Sitting V with Trunk Rotation – Grab a bag of potatoes or fruit, something that might equate to 8-10 lbs.  Sit on the ground and wedge your feet under the couch to secure them in place.  Sit up tall and hinge back from the hips to engage your abdominals.  Be sure you don’t hinge back too far as you don’t want to over recruit your hip flexor muscles, nor do you want to load your lower back.  Stay at a safe angle that allows maximum recruitment of your abdominal wall.  Take your weight and rotate side to side making sure to stay evenly planted on your tail.  While you are performing this exercise be sure to tighten your abs and breathe deep.  Know that this exercise can be performed with just your body weight as well for less intensity by simply crossing your arms on your chest.   Perform until you find fatigue in your abdominals then rest for a few breaths and repeat 3x.

Back Extensions – Take a few pillows and place them on the floor.  Lie on your stomach so the pillows rest under your hips.  Wedge your feet under the couch and place your hands behind your head.  Lengthen out of your spine and inhale, then exhale and lift your chest off the ground to find a position just beyond neutral.  You’ll want to be sure you pull the shoulder blades down your back so you’re not taking weight into your neck and shoulders.  Keep your gluteal muscles relaxed and feel the muscles along the sides of your spine tighten and you extend your back.  Perform 3 sets of 8-12 reps with a 3 second hold at the top.

Plank with Rotation Knee Tucks – Take an ordinary kitchen towel or pillowcase and place it under your feet.  Assume a plank position up on your hands, tighten your abdominals and make sure to keep your legs zipped together as one.   Take a deep breath in and as you exhale pull your knees across your body and into your right elbow then your left.  Do this a total of 8-10x keeping a nice pace.  Notice that your hips will lift slightly as you pull the knees across your body.  This is an advanced exercise so know that holding a static plank is a great alternative.  Planks can be done on your hands, your forearms, on your toes or on your knees.

By Chanda Fetter
IM=X Pilates, Owner and Master Trainer. Contact Chanda via chanda@imxsb.net, www.imxsb.net or 805-687-4692.

 

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Should You Consider Exercising at Home? By Crystal Reia

April 10, 2013 By Leave a Comment

Is working out at home for you? With lots of benefits, it just may be the right choice for your healthy living plan. Here’s a few benefits and challenges to consider:

Benefit: No travel time! Get your workout done with little or no equipment at all! You do not require a large space to get in a great workout. There are so many wonderful and challenging full-body exercises you can do right in the comfort of your own living room. For minimal expense and the most bang for your buck, I suggest a few pairs of dumbbells, a stability ball and a yoga mat! Easy peasy!

Challenge: You may not know where to start at home? What exercises should I do to get the best workout? There are many exercise DVD’s available and free videos on YouTube and the internet to help get you started. There are many personal trainers who will also come to your home! It is such a great service and convenient. A personal trainer will take the guess work out of the equation and teach you wonderful workouts you can do at home.

Benefit: Privacy. Many people feel shy or overwhelmed at the gym. They would rather workout in the privacy of their own home. They may not like crowds or just may feel hesitant to try new exercises that they do not know in front of others for fear of doing it wrong or looking silly.

Challenge: It can be easy to get distracted and forgo a workout at home. The TV, couch, children, spouse can all be distractions. We tend to put our family first of course! A great way to get around this is to either do your workout when they are not home, or involve them in your activity! There are so many options. Take your family biking, walking, hiking; get them off the couch! WiiFit can be a fun way to get moving and get children involved, if you find they are too sedentary, or join a sport together! Your community has so much to offer in the way of fun sports! Ultimate Frisbee, Dodgeball, Baseball, Volleyball… so many to choose from! Think outside the box!

Benefit: No Monthly Fee/Less Expensive. As mentioned above, you do not need a bunch of fancy equipment to get a great workout. There exists an endless number of full-body no-equipment moves you can do. Even heavy cans of food can be substituted for weights at home. A chair can be substituted for a bench etc.

Challenge: Motivation. Some people find it hard to go it alone or get up the motivation at home for their next workout. Asking a friend or family member to join you can help and is free! If your friend is coming over for a workout, you will be less likely to skip it! Hiring a personal trainer to keep you accountable and on track can also help. It might be a little more money to hire somebody to come in, however it is worth it if you are the type of person who needs a trainer knocking at your door to ensure you get in your workout.

By: Crystal Reia, Personal Trainer
Owner of Your Health-Your Choice
PTS, PFS, OAS

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