October 16, 2025

Planks Explained by Gen Levrant

May 27, 2013 By Leave a Comment

Make your planks functional: 5 variations to try

I could go on for pages about why and how a standard plank will not give you a flat stomach. Holding your abdominal muscles isometrically for as long as you can is not functional. Fortunately, there are ways to tweak the plank to make it functional. For a muscle to produce a powerful contraction, it first needs to lengthen. This does not happen in the plank, so here are five variations to ensure it does. (Please consult with a fitness professional if you are pregnant, new to exercise or unsure of proper and safe technique. And as always, seek medical clearance from you doctor prior to beginning any exercises.)

Knee to chest: start in a standard plank position: elbows bent, forearms resting on the floor and abdominal muscles braced. Use your abs to pull one knee towards your chest, bending it at a right angle and exhaling. Repeat with other knee for 10-20 reps.

Tilting hips: start in a press up position. Keeping your feet together, tilt your right hip to the side as if trying to point it to the ceiling. The same side elbow will bend a little. Go back to the start and repeat with the other hip for a total of 10-20 reps

Reverse plank: start on all fours facing the ceiling with your elbows straight, knees bent and bottom off floor. Reach to  the ceiling with one hand, raising your pelvis to the ceiling and engaging your gluts. Dip your elbow and repeat for 10-15 reps before switching arms.

Up & under: start in a press up position, open one arm up as far as it goes. Bring it down under the body, reaching as far as you can before replacing it back at the start. Repeat with the other arm for 20 reps (10 each arm.)

Foot crossovers: start in standard plank. Cross one foot over the other to touch the floor outside of it, and bring back to the start. Repeat for 30 secs before switching legs.

Take a look at all moves demonstrated on YouTube.

These will hit your abdominals in three planes of motion, which is how we are designed to move. They can be added on to one of your existing workout routines or performed alone.

Gen Levrant is an Advanced Personal Trainer and fat-loss specialist operating out of a private functional training studio in Southampton UK. For fitness tips, updates and further info: http://www.fasterpt.com/personal-trainer-southampton/or email Gen via gen@fasterpt.com. Follow her on Twitter @PTGen, https://www.facebook.com/FasterPersonalTrainingSouthampton or via YouTube Channel http://www.youtube.com/watch?v=82Jii13lkNY

Filed Under: Your Fitness Tagged With: , , , , , , , , , ,

How-to Love Your Exercise by Mary Miriani

April 15, 2013 By Leave a Comment

As a trainer, I encounter my share of people who say they hate to exercise, but know they have to do it.   I usually respond by telling them that they just have not learned to love their exercise yet.  Here are three ways to love your exercise:

Choose an exercise that you like and is appropriate for your current fitness level.

So many people focus only on burning calories.  (“I hate to run, but running burns the most calories!”)  That is a recipe for disaster, because you end up hating exercise and not doing it.  Pick something you like to do, so you can stick with it over the long run.  Equally important, make sure you are doing something that is right for your fitness level.  If you spent the last 20 years sitting, it is not possible to jump right into vigorous activity without injury.  It is better to be slow and steady than quick and quit.

Vary your exercise routine.

The best exercise is the one you will do often.  Do whatever activity makes you feel good inside and out!  Have a couple of activities to choose from.  As they say, “Variety is the spice of life!”

Settle in and enjoy the process.

It is good to have goals, but loving exercise is all about loving to move your body.  Focus on enjoying what you are doing instead of “I have to do this to reach my goal.”  You will reach your goal simply because you will love moving.  A long journey doesn’t seem long when the scenery is pleasant!

If you keep these simple things in mind, soon you will love moving and be surprised at how fun exercise can be!

Mary Miriani earned a BA in Exercise Science after she learned to love exercise at age 40 and stopped worrying so much about weight loss.  (Yes, she lost weight and has kept it off over 12 years!).  She is certified by the American College of Sports Medicine as a Health/Fitness Specialist and trains clients in Naperville, Illinois.

Filed Under: Your Fitness Tagged With: , , , , , , ,

Pre-Workout Snacks by Heather Mangieri, MS, RD, CSSD

March 7, 2013 By Leave a Comment

“What should I eat before I work out?”  

Eating before meals, as opposed to skipping meals has been show to improve performance. The goal of the pre-workout meal/snack is to provide fuel for your workout, guaranteeing that you’re neither hungry nor left exercising with a large quantity of undigested food in the stomach.

The best pre-workout snack will depend on a few things:

Individual Goals- weight loss, fat losses, gain strength, improve speed, etc.
Duration of Exercise- 30 minute workout versus a 3 hour workout
Intensity of Exercise- high intensity (can’t talk) vs. low intensity (can carry on a conversation)
Type of Exercise-strength versus endurance
Individual Level of Training- novice versus elite athlete

Many of my clients tell me they prefer to work out on an empty stomach. If your goal is only to burn calories or lose weight, that might actually work. But if your goal is to get faster, stronger, build muscle or perform better, it’s time to start focusing on a pre-workout nutrition plan.

To gain a performance benefit, here are some general guidelines when choosing a pre-workout snack:

-High in carbohydrates such as whole grain breads, pasta, tortillas, rice, cereals, fruits and vegetables. Eating carb-rich foods before you exercise can help supply energy, and maximize muscle glycogen stores.

-Small amount of protein.

-Keep the pre-workout meal low in fat and fiber. Meals high in fat and fiber take longer to digest, which may cause fullness and other GI (gastrointestinal issues) such as nausea, bloating, cramping and general discomfort.

-Hydrating foods are great to provide some additional fluid. Foods such as fruits, vegetables, smoothies and yogurt make good options.

When exercising in extreme conditions or for long duration, choosing salty foods will help prevent sodium depletion. Good choices are chicken broth, pickles, olives or pretzels.

Most athletes don’t like to exercise with a belly full of food, nor do I recommend it. When it comes to portion size, the closer you are to the workout, the less food you consume. The more time that’s available the more food you consume. For higher intensity workouts, be sure to leave more time for digestion. If you hit the gym before breakfast, try eating something small, such as a banana or another easily digestible carbohydrate, 30 minutes before you start. But be sure to have a balanced breakfast as soon as your workout ends. If you know your stomach can’t handle solid food before a workout, opt for a smoothie or sports drink for the added carbohydrates.

We’re all different when it comes to the types of food we tolerate before exercise and the amount of food we eat will also vary based on our individual needs. It’s important to practice pre-workout fueling until you learn what works for you.

Example of pre-workout snacks (1-2 hours before a workout):

1/2 turkey sandwich with an orange
Yogurt with a few crushed almonds & dried fruits
Cereal with milk
Toast, bagel or English muffin with nut butter and jelly
1/2 PB & J sandwich
3-4 fig Newton’s or other small low-fat granola bar

Remember that we all need different amounts of food. If you need help determining your own individual needs, consider consulting a sports dietitian. Check out http://www.scandpg.org/search-rd/ to help locate a sports dietitian near you.

Heather Mangieri is a national media spokesperson, registered dietitian and owner of Nutrition CheckUp in Pittsburgh, PA. For more information visit http://www.nutritioncheckup.com. You can follow Heather on Twitter @nutritioncheck and join her facebook community at https://www.facebook.com/NutritionCheckUp

Filed Under: Your Fitness Tagged With: , , , , , , , ,

Is ADVENTURE in your healthy living plan? By Amy Christensen

January 20, 2013 By Leave a Comment

5 Reasons Adventure Goals Are Healthy for Body & Mind

Are you stuck in a workout rut? Tired of the gym? Find yourself yearning for more excitement and adventure?

It’s totally possible. And even better—it’s good for you in both body and mind!

If you define an adventure as trekking around the world, or a week-long expedition into the backcountry, can feel either inaccessible, or like a long-term goal months (or years) away.

But it doesn’t have to be. Creating and nurturing short-term and daily adventures as part of your fitness goals has enormous benefits of its own.

1.    It’s social. Going for a hike, learning a new sport, or signing up for a local kickball team encourages interactions and sparks conversations. At a gym or a fitness class, we’re often in our own world (even if there are others around.) Creating a social environment where you’re sharing the experience can make working out more fun and less of a “chore” or “obligation.” Get your friends or family involved!

2.    It pushes your limits in new ways. When we dig deep and push our limits, we gain critical self-awareness, which leads to growth and action. We learn that we are stronger and more capable than we thought and we discover skills, talents and abilities we didn’t know we had.

3.    It helps you break out of routine. Routines can feel stagnant, and chances are, you’ve got more than enough between the 8-5 job, car pool schedules and meal times. What you crave is excitement and new challenges. Adding variety or setting a goal to get outdoors and do something completely different can help you break out of that routine and find adventure.

4.    It stretches you mentally and physically. Working out doesn’t have to be all about the number of reps you do, how much weight you’re lifting, or how many miles you ran. Stretching yourself mentally as well as physically offers new perspectives and new experiences, opening the doors for possibilities you may not have considered before. It’s about the temperature outside or how the world looks at midnight camping under the stars.

5.    It helps you build toward bigger adventures. If big adventures are on your bucket list, now is the perfect time to start building towards it. Start small and gradually increase the size of your adventure. Begin with a hike on a local trail, or experiencing a new spice, adding more over time. You’ll find your endurance and experience increasing toward your bucket-list adventure, like through-hiking a section of the Pacific Coast Trail or traveling overseas.

Here’s a bonus reason: It’s just plain fun! What adventures will you explore this winter season?

Amy Christensen is a certified life coach with a passion for adventure and helping women unleash their adventurous spirits. Based in Boulder, CO, her company, Expand Outdoors, focuses on creating healthy, sustainable, and fun lifestyle changes. She most recently launched 31 Winter Adventures, an email series delivering daily adventures to your inbox for 31 days in celebration of the winter season.

Filed Under: Your Fitness Tagged With: , , , , , ,

5 Must-Try Exercises at the Gym by Gen Levrant

January 9, 2013 By Leave a Comment

One of the biggest challenges with a gym workout is not having a plan. Wandering around aimlessly between machines, doing a few reps here and there, resting for a bit and then maybe spending remaining time on whatever cardio machine is available is not an effective workout!

What’s the solution?
Here are my five must-try exercises to try at your next visit to the gym. They require little or no equipment, recruit every major muscle group and will give you a short, sharp effective workout without having to wait for any machine! (As always, be sure to obtain clearance from your physician before beginning this or any exercise regime.)

1: Pivot Clock Lunge
Alternative to: regular cardio warm up
Good for: warming up entire body three-dimensionally
Keeping one foot static, pivot the other foot forwards and backwards into a lunge. Repeat in every direction (as if you were lunging to each opposite number on a clock face) before swapping feet.

2: 3D Press Ups
Alternative to: regular press ups/chest press machine
Good for: core, chest, arms
Perform a regular press up (either full or on knees) but keep changing your hand position on each rep: wide, narrow, one hand forward, one hand behind…

3: Wide to Narrow Squats (with/without dumbbells)
Alternative to: leg press, squat rack
Good for: lower body, core, cardio
Perform a regular squat and jump your feet together as you straighten up. Squat again before jumping your feet to wide again.

4: One-legged shoulder press (with/without dumbbells)
Alternative to: shoulder press machine, sit ups
Good for: shoulders, core, balance/proprioception
Set your core and balance on one foot. Reach one arm at a time up. To hit all muscles of your shoulder and challenge your core further, keep changing the direction in which you are reaching: out to the side, across the body…

5: Air Jack Burpees
Alternative to: a long time on any cardio machine!
Good for: fat-burning cardio
Perform a regular burpee but once your feet have jumped towards your chest, perform an air jack: a star jump but off the ground. If this is too intense, try a regular star jump!

You are now armed with a new gym plan that means: no waiting around for machines, every minute spent in the gym will be effective, a fat-burning workout that can be done in minute intervals or a circuit (try 3 rounds of 15 reps of exercises 2-4), and a happier and less frustrated you!

Gen Levrant is a Faster Health and Fitness certified Personal Trainer and Advanced Functional Training Specialist. She operates out of a private studio in Southampton, UK. For more info please visit http://www.fasterpt.com/personaltrainer/personal-training-south-west/faster-personal-training-southampton/southampton-gen-levrant/. You can reach Gen via email at Gen@fasterpt.com visit her Facebook page or follow her on Twitter @PTGen

Filed Under: Your Fitness Tagged With: , , , , , , , , , , , , , , , ,

Can’t afford to workout? Can you afford not to? By Hope Epton

October 1, 2012 By Leave a Comment

Can’t afford to workout? Can you afford not to?

The cost of working out depends on the level of luxury one requires in order to actually work out. It seems to be a likely excuse, “I can’t afford a gym membership,” is really no excuse at all.

Granted, in today’s economy we are all cutting back, trimming the fat so to speak, so why not our waist lines as well as our wallets? Contrary to popular belief, you don’t need a gym to work your body.  There are a lot of different exercises you can participate in for free or little cost.

Walking for one is an excellent start to any program. It is free; you can do it inside or outside, and requires little equipment besides a comfortable pair of shoes. If you are feeling impatient, you can run or if you are adventurous, take to the trails for a hike.

Swimming is another great way to get a full body workout done without breaking the bank. If you don’t have access to a pool, perhaps a lake or pond will get the job done.

Bike for your workout. Biking, now it doesn’t require a super sleek road bike, but a modest bicycle with a tolerable seat {this varies depending on the individual} and some safety lighting if you are going to be out during the early dawn or dusk times.

Cardiovascular exercise is important, as is strength training. Why not put your own weight to use and do squats, lunges, push-ups and planks. For an added bonus, find objects around the house to assist in adding additional weight or creating a challenge, such as a kitchen chair for dips, or elevated push-ups. 

For a small investment, look into purchasing small items that can add to your workout such as a jump rope, a stability ball, resistance bands, dumbbells or kettle bells. Often in your local retail store you can find coordinating workout videos to assist you if you are new to the workout scene.

If possible, find a friend who will work out with you. Having an accountability partner will not only help you stay on track, but provide motivation, and you can push each other through the times you may want to no-show or quit.

Don’t let the cost of gym membership keep you from exercising. You can workout from home, and you can’t put a price on your health. You can invest in your physical health and well being now, or pay a much higher price later.

This article is written by Hope Epton. ACSM Certified Health Fitness Specialist. Follow Hope on her blog at http://SportyMom.me. Or via her facebook page http://facebook.com/SportyMomme, twitter, http://twitter.com/SportyMomme or pinterest, http://pinterest.com/SportyMomme

 

Filed Under: Big Picture of Health Tagged With: , , , , , ,
Newer Posts »