September 25, 2018

Finding Time for Fitness by Tera Busker

We are all busy and often have a hard time for finding time for fitness. Try these 7 tips to find time in your day to get in a great workout and make a positive step in the healthy direction.

Make it a PRIORITY! It’s easy to let excuses and every day activities get in the way of your fitness schedule. Too tired, too busy, too much to do – we have all been there. But if you want to make fitness a part of your life, you have to find time to make it a part of your life.  Schedule your workouts just like you would any other important appointment like going to the dentist or getting your hair done. Write it in your calendar and block out time in your day to get it done.

Be sneaky! Sneak fitness into your everyday chores and activities. Make small changes in your day like taking the stairs at work, walking to your co-workers office instead of emailing them,  squatting while you fold laundry or cleaning the house at a brisk pace.

PLAY! If you have kids or pets, be active with them! Kid and pet free? Join a sport league. Working out doesn’t have to mean spending time in a gym. Taking Fido for a hike, playing tag with the kids or joining a backyard game of flag football counts too! Having fun with your fitness makes it seem like a less daunting task.

Wake up early. Getting your workout completed first thing in the morning means you will be less likely to be distracted by other responsibilities later in the day.  Also, working out in the morning starts out your day with a sense of accomplishment and puts a little extra pep in your step.

Be prepared! If you know that you have limited time between getting up in the morning and heading out to the gym before you have to get to work, get in a routine of making sure your gym bag is packed every night before you go to bed.  That way in the morning you will not be rushed or have to skip your workout because you aren’t ready.

Get into a routine. If working out during your lunch hour works best for you, try to stick to that schedule. Life does have a way of throwing a wrench in your plan every now and again, but changing  up your routine too much leaves room for excuses to sneak in.

Instead of finding ways you CAN’T, try to find ways you CAN! Don’t “can’t” yourself to death. Anyone can find a million reasons why they can’t find time for fitness, but try to change up your thinking and try to find ways you can. Can’t workout for an hour every day? Then make the most of the time you can. Can’t afford a gym membership? Go for a jog or walk outside and do bodyweight strength exercises! Focus on the positive of what you can do and try to eliminate the negative of what you can’t.

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

 

Total Body Workout! By Tera Busker

30 x 3 Workout

This workout is fast, effective and FUN!!!!
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, full body workout. Be sure to consult your physician before beginning this or any exercise program.

 

30 Seconds: Squat/Shoulder Press
30 seconds: Rest
30 Seconds: Renegade Row Pushup
30 seconds: Rest
30 Seconds: Alternating Reverse Lunge with Rotation and Bicep Curl
30 seconds: Rest
30 Seconds: Tricep Extension with Hip Bridge
30 seconds: Rest
30 Seconds: Plank with Walkout
30 seconds: Rest
Repeat for a total of 6 circuits

Squat with Shoulder Press: Holding weights in both hands at shoulder height, lower your body into a squat. As you stand back up, raise weights straight over head in one smooth motion. As you lower back into a squat, lower weights back to shoulder height.

Renegade Row Pushup: Place a pair of dumbbells on the floor and set yourself up in pushup position, grasping the handles with each hand. Lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, keeping your elbow close to your ribs. Pause, then lower the dumbbell back down and repeat with your left arm. Try to keep your hips from rotating while performing this exercise.

Alternating Reverse Lunge with Rotation and Bicep Curl: Hold dumbbells at your sides and stand with your feet hip-width apart. Step back with your left foot, and bend both knees to lower your body until your right knee is bent at least 90 degrees. At the same time, rotate your upper body toward your right leg and curl the dumbbells to your chest. Reverse the movement by lowering the weights and rotating your chest to face front, then return to standing. Repeat on opposite side.

Tricep Extension with Hip Bridge: Lying on your back with arms extended straight above your shoulders, lift hips off of the ground. As you lower the hips back to the mat, bend arms from the elbows only and lower weights down towards the ears. (Imagine putting earmuffs on and then taking them back off.) Repeat the motion by lifting the hips back up as you raise the weights.

Plank with Walkout: Set yourself up in a plank position on the elbows. Pull the navel in tight and keep the back and hips flat, step out to the side a few inches with your right foot, step out to the side a few inches with your left foot, step back in with your right foot and step back in with your left foot. Repeat. Try not to rock the hips as you perform this exercise.

Are you an advanced exerciser and want to take the workout to the next level? Here is a calorie torching version:
30 Seconds: Squat/Shoulder Press
30 seconds: Mountain Climbers
30 Seconds: Renegade Row Pushup
30 seconds: Jumping Jacks
30 Seconds: Alternating Reverse Lunge with Rotation and Bicep Curl
30 seconds: Mountain Climbers
30 Seconds: Tricep Extension with Hip Bridge
30 seconds: Jumping Jacks
30 Seconds: Plank with Walkout
30 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

 

Time-Saving Workout Tips by Tera Busker

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