April 17, 2026

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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The Truth Behind the 6-Pack by Gen Levrant

February 5, 2014 By Leave a Comment

Getting a six-pack: the truth behind visible abs

The rarity of ‘washboard’ abs renders them highly desirable, for both sexes. This desire is therefore easily exploited; evident from the thousands of miracle gadgets, supplements or shakes available; all claiming to give you a six pack.

The two most commonly overlooked and important facts I wish I’d been aware of, as an overweight and unhappy teenager longing for a six-pack, are:

1. Your overall body fat percentage must be lowered

This depends firstly on genetics and the amount of fat cells distributed over the abdominal area.

So how can body fat be reduced safely and permanently to reveal the abdominal muscles underneath?

Start by looking at the amount of sugar and processed food in your diet. They are the enemy, NOT fat. Anything your body cannot use for fuel will get stored. And no matter how hard you exercise, you cannot out-train a poor diet.

2. You cannot spot-reduce fat off specific areas of your body

Your abs are your core muscles, existing to stabilize and protect your trunk and lower back. They work from a variety of angles. So does that mean we need to perform sit-ups from a variety of angles in order to strengthen them and kill the fat on top? Far from it!

Sit ups are probably the most commonly misunderstood exercise I’ve come across in my career as a trainer. If you’ve spent a lot of your time devoted to doing as many as you can in order to flatten your stomach, please consider the following before you continue.

Our muscles have been designed to adapt to the stresses we place on them, in order to become stronger. Do bicep curls shrink our biceps? Do press ups shrink our chests? So…why would sit-ups shrink our stomachs?!

Compound exercises like squats and press ups encourage the abdominals to stabilize the pelvis and lower back; working them how they were designed to be. They function while we are standing; so to strengthen your core, get off the floor!

Our genetics may not be changeable but our lifestyles certainly are!

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 or via Facebook.

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Food Swaps for Better Health by Amanda Miarecki

November 13, 2013 By Leave a Comment

Healthy eating doesn’t mean changing your entire diet. Simple and smart food swaps can encourage healthier habits, increase energy levels, aid in weight loss, and reduce cravings.

Try these five little swaps that can result in BIG health benefits.

 

 

Swap Out: Sugary Drinks
Swap In: Sparkling Water

Loaded with additives, sweeteners, and preservatives, sugary drinks such as soda can lead to complications ranging from obesity to kidney problems. Even diet sodas, free from calories and sugar, contain mold inhibitors, which cause damage on a cellular level.

Grab a bottle of sparkling water instead of soda. Need some extra flavor? Add your favorite fruits for the perfect infused, fizzy drink.

Swap Out: French Fries
Swap In: Sweet Potato

French fries, which are deep fried in oil and extremely high in trans and saturated fats, can increase your risk of type 2 diabetes, stroke, and heart disease. Sweet potatoes are readily available, delicious, and a great source of vitamin C, magnesium, potassium, beta-carotene and vitamin B6.

Sweet potatoes are incredibly versatile. Try them grilled, steamed, pureed, or roasted. Slice them into strips and sprinkle with cinnamon to create healthy baked fries.

Swap Out: Mayo and Sour Cream
Swap In: Greek Yogurt, Hummus, or Avocado

Condiments are a sneaky culprit when it comes to managing health. Instead of reaching for calorie-laden toppings like mayo and sour cream, try healthier alternatives.

Greek yogurt provides the same tangy flavor as sour cream, but with twice the protein and half the fat. Hummus is packed with fiber and mayo-like goodness without the added calories. Avocado is a great alternative to mayo and loaded with healthy fats.

Swap Out: Refined Grains
Swap In: Whole Grains

Refined grains can be just as bad for your heart as butter and bacon. Whole grains have their bran intact which results in more fiber, B vitamins, magnesium, and zinc. People who choose whole grains over refined tend to be leaner and have a lower risk of heart disease.

Swap white bread and rice for whole grain bread, brown rice, and oatmeal.

Swap Out: Steak
Swap In: Salmon

Red meat is incredibly high in saturated fats and dietary cholesterol, which can result in an increased risk of heart disease and obesity.

Try substituting in healthy fats like the omega-3 fatty acids found in salmon. Salmon can decrease your risk for cardiovascular problems.

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog. Visit her on Facebook, Twitter and Instagram.

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Does Running Build Life Skills? By Jason Saltmarsh

October 18, 2013 By Leave a Comment

Being a runner is not always just about logging miles and monitoring our pace. Being a runner builds life skills that translate into our work world, family world and social world. Here are just a few reasons why being a runner builds character and other life-skills:

 

Stress Relief – This one seems obvious. What better way to let go of the stress you absorb throughout the day than a run?

Common Ground – Our family talks about running, shoes, racing schedules, diet, PRs, and other running topics. We all contribute to the conversation and we all are invested in the subject. How many other sports allow for the entire family to participate in the same event and be on the same team?

Shared Challenges – Who doesn’t appreciate the agony of side stitches, blisters, and running hills? When things don’t go so well we seem to know the right words to say, because we’ve been there too.

Shared Joy – Age group awards, personal bests, great runs, new trails, and successful races are shared accomplishments to be enjoyed and celebrated by all.

Environmental Awareness – We take care of the world we occupy. To run on the roads makes one appreciate safe drivers and responsible pet owners. It makes you think about your role in keeping the environment safe and clean for yourself and others.

Healthy Living – When you’re healthy, you’re usually happy. Running helps keep all of us healthier so that we can avoid the pitfalls of poor health.

Goal Setting – Long term goal setting contributes to a focused and positive attitude. Runners have to see the bigger picture and appreciate that hard work produces results.

Discipline – Perseverance takes lots of personal discipline. This carries over into other aspects of life including school and work.

Humility – There is always somebody running faster or further than you. Runners know this and remain some of the most unpretentious people I know.

Self Confidence – When you train hard and you feel good about yourself it shows. Hold your head high and run with your back straight and your eyes forward.

Jason Saltmarsh is an competitive masters runner at distances ranging from 5K to the half marathon. In November 2013, he will race his first 26.2 at the iconic New York City Marathon. Jason’s goal is to share with others the benefits and joys of running, fitness and healthy living. For more information, please visit saltmarshrunning.com

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Top Exercise Question Answered! By Tera Busker

June 9, 2013 By Leave a Comment

Planks Vs. Crunches

Which is better?

In the battle between which ab exercise is better, the plank wins hands down! Not only are planks more effective, they are safer and work multiple muscles in one move.

20 vs. 6

The main reason the plank is superior to the crunch, is that it works more muscles. Planks not only strengthen the core, they also work up to 20 other muscles which include the shoulders, arms, chest, back, legs and glutes. Planks also engage the a very important muscle, the transverse abdominis, which is like your “internal girdle” and holds your core tight. When done correctly, crunches only solicit 6 muscles including the hip flexors, rectus abdominis and obliques.

Brace Vs. Bend

Planks strengthen the muscles that brace the core, crunches strengthen the muscles to bend the core.  In order to have a strong, healthy core, you need to have all of the muscles in that area strong. Crunches only focus on the muscles on the front of the body that contract the body forward. Planks target the muscles of the core that stabilize, rotate, support and flex the spine.

Safe Vs. Safer

Even if you perform the “perfect crunch” (hands behind the head, elbows out to the side,  neutral neck and spine, crunching from the core, no pulling on the neck), there is still a chance of injury. Crunching puts pressure on the discs in the spine and neck. Abs, which are only a part of core muscles, are meant to stabilize your body and keep your spine straight.  Crunches involve the exact opposite movement, whereby you flex your spine and “crunch” at your back’s weakest point.  This puts more strain on your lower back and your posture suffers. Planks train your core to keep your spine in a long, lean position.

Both exercises can be safe and effective if done correctly and they also can be a great addition in a workout program. You have a lot of muscles that make up the core region and if your goal is to get a strong, long, healthy core, why not pick the exercise that works the most muscles in one move?

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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Pilates Anywhere By Chanda Fetter

April 1, 2013 By Leave a Comment

Owning a Pilates and Fitness Studio, I often hear my clients offer excuses as to why they can’t seem to stick to their program.  We all tell ourselves stories that help us explain away why we haven’t gotten something done when in truth we always seem to find a way when we really want something.  So my first piece of advice would be to change your story!  Likely this is a pattern that follows you beyond exercise, you must stop making excuses and take the small steps needed to improve the quality of your life, you deserve it!

The following three exercises can easily be done at home, in a hotel room or even in an office break room!  They will give you a boost of energy, reduce your back pain and tighten your tummy.  As always, consult your physician before beginning exercise.

Forced Exhalation Breathing – Sit up tall in your chair or lie down on the floor.  Place your hands between your ribcage and your belly button.  Take a long deep inhale through your nose, then exhale through pursed lips, pulling your abdominals in towards your spine while contracting your Pelvic Floor Muscles (otherwise known as Kegel or bladder muscles).  When performing the exhale you should make a “shhh-ing” sound to ensure the pressure is great enough to create the contraction needed.  Do this a minimum of 10 times then use this breath when performing the remaining exercises.  This generous flow of oxygen will do wonders for your brain as well as your abdominals.  Each time you perform this breath you will be engaging 80% of your abdominal wall!

Hundreds – Lie on your back with your legs in one of the following positions – knees bent / feet on floor making sure your lower back is in neutral position, knees bent with feet off floor / table top, or legs extended away from body on a 45 degree angle so as to stress the lower abdominal section.  Reach your arms long down the side of your body, bring your head and shoulders into a tight curl and pump your arms up and down so as to engage your back muscles, ie Latissimus Dorsi.  Using the forced exhale technique above, inhale for 5 pumps, exhale for 5 pumps and do for a count of 100. The curl is a constant, high hold.

Swimming – Lie on your stomach with your arm and legs stretched out like Superman/woman.  Extend long through your spine as you lift your arms and legs off the floor.  Be careful not to arch extensively into your spine but rather lengthen out of it.  Using the forced exhalation technique above flutter your arms and legs up and down for total of 10 breaths.

Chanda Fetter
IM=X Pilates, Owner

www.imxsb.net

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Time-Saving Workout Tips by Tera Busker

November 7, 2012 By Leave a Comment

What workout can I do at home to save time on busy days?

Here are 4 examples of effective workouts that will get you the results you want in a short amount of time.

Circuit Training
Circuit training is a series of strength or cardio exercises (or both) that are repeated two or three times with little or no rest between sets. Circuit training requires you to move quickly from exercise to exercise, which elevates your heart rate. If you add strength training exercises into your circuit, you can burn fat and tone your muscles in one workout. Circuit training is also a great boredom buster. Who can get bored when you are darting quickly from exercise to exercise? Choose 5-6 exercises, like lunges, mountain climbers, bench dips, burpees or jumping jacks, do each back to back for 30 seconds each. After you have completed all of the exercises, rest for 1-2 minutes. Repeat the same circuit 1-2 more times.

Tabata Training
Tabata training is a type of workout that only lasts four minutes but creates an “after burn effect.” This means that your body continues to burn calories well after the workout is over. A tabata workout consists of eight rounds working at high intensity for 20 seconds, and then 10 seconds of rest. Tabata training hardly takes any time at all, can easily be incorporated into your day, and offers huge benefits. Try it with jump squats, push-ups, or even sprints! An example workout would be do jumping jacks for 20 seconds, rest for 10 seconds, do pushups for 20 seconds, rest for 10 seconds. Repeat this sequence for a total of 4 minutes. 2 examples of workouts that work great with equipment that you may have at home (cardio machines/weights)

HIIT
Your cardio workout doesn’t have to be long to be effective. Rather than doing steady-state cardio for 60 minutes, opt for 20 minutes HIIT. High Intensity Interval Training (HIIT) is a form of exercise that alternates between short bursts of high intensity exercise with longer periods of lower intensity. These high intensity bursts that melt the fat away – up to 50% more effectively than low-intensity exercise. It also speeds up your metabolism, which enables you to burn more calories throughout the day. Try this beginner HIIT workout. After you have warmed up at a low intensity for 5 minutes, start your first HIIT cycle. Work at an intense level for 30 seconds and follow with 90 seconds of moderate effort. Repeat the HIIT cycle for a total of 10 minutes, then cool down for 5 minutes.

Compound Exercises
Compound exercises are movements that combine an upper body and lower body exercise together. Movements that utilize both the upper and lower body at the same time create a better workout than exercises like, bicep curls, which only focus on one part of the body. How do you “build” a compound exercise? Take a lower body exercise like lunges, squats, bridges or planks and fuse it with an upper body exercise like bicep curls, shoulder presses, rows or tricep extensions. Some great examples are the squat and press, the rowing plank and the hip bridge with a tricep extension. Create a workout out of only compound exercise or add compound exercises into your Tabata or Circuit Training for a fast and effective workout.

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 to Work in Movement When Working! By Tammy Beasley

September 17, 2012 By Leave a Comment

Ran out of time to catch your spinning class at the gym? Worked too late to go for a walk? Overslept and missed your morning yoga class? It’s easy to get discouraged when your busy week seems to block every plan you have made to exercise. And it’s even easier to let one missed class lead to another missed walk and then end up giving up on exercise for the entire week, maybe even the month. That’s the perfect time to change your focus. Instead of stressing over what you haven’t done, look for the small opportunities to make exercise a part of your every day routine, not just a gym class on your weekly calendar. 

You can burn extra calories every single day by adding just a few small movements or changing a few simple behaviors. 

Try these: 
1) Use “standing in line” at the grocery store or gas station as a chance to tighten your abs or tighten your glutes.
2) Perform calf raises while talking on the telephone. Studies show that simply standing doing every day activities like talking on the telephone burns more calories than sitting behind a desk.                                                                                                                                                          3) If you have stairs at home, take them every time you do a load of laundry instead of accumulating all the loads into one before you make the trip.
4) Do crunches or push ups while watching TV – maybe not every time, but challenge yourself to see how many you can accomplish during the first ten minutes of your favorite sitcom You might be surprised how quickly the number increases.
5) Do jumping jacks during commercials. Your younger kids will love the new game, and your teenagers already expect odd behavior from you anyway!
6) Do upper-body stretches in the shower, like shoulder shrugs. 

Remember, wellness is a lifestyle, not just an aerobics class. The small steps matter in the big picture of health. A stressful week with limited time will not get the best of you when you put these new habits into play to keep you motivated and moving.

Tammy Beasley, RD, CSSD, LD, CEDRD
Rev It Up for Life
www.revitup4life.com

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