September 10, 2012 § Leave a comment
This past Summer I was asked (almost on a daily basis) what I do to get and keep my body in shape. At the time I was almost shy about the compliments (I can be really hard on myself and think my flaws stick out like a sore thumb). Since I include fitness as part of my lifestyle, I would tell people if you put the time in at the gym, you will eventually start to see the results you want. Most of my friends and family hate that I say this because as a fitness instructor I get a sweet little incentive for working out (also known as, a Paycheck).
Yesterday I had a little reminder of what it truly takes to reach and maintain fitness goals and I wanted to share a few tips for staying on track and not letting life take over. My husband wanted to meet a friend for a bike ride and since the mornings are cool and crisp there wasn’t anyway I was taking my little man outside. That is when I made the decision to put on the sneakers and pop in a DVD! I almost made it through the entire 30 minute workout before Cash woke up. Once I was done I felt fantastic and ready to start my day. Believe me, it isn’t easy to workout at home, but when time and and babysitting don’t work out it’s the next best thing.
Here are my top 5 tips to staying on track of your fitness goals:
1. Have a plan-schedule a time for working out! Making a workout part of your day will help you stick to your commitment.
2. Do push-ups every morning. I wake up and immediately do 25 or more push-ups before I do anything else. This is a great way to wake up your body and jump start your metabolism. Also, if you can’t get in a workout you at least started your day on the right track.
3. Have options! I have a small collection of workout DVD’s on hand so I never have a reason not to workout.
4. Have option! This one if for your kitchen. Having healthy options on hand makes it easy to reach goals. Remember, most goals are reached in the kitchen. Again, if you can’t get in a workout, you won’t be taking a step backwards if you are eating the right foods.
5. Make the decision that fitness is part of your lifestyle! Once your friends and family know how important is it to you, it will be easier for them to understand. When you only include fitness part-time it is easy for friends to talk you out of working out.
Hope these tips help and go get your fitness on!
April 1, 2011 § Leave a comment
With Spring officially here, this is the time everyone likes to set fitness goals to be ready for Summer. I wanted to take a moment and share a few tips to make reaching your goals doable and possibly take a little bit of the guess work out of it. All of us know that diet and exercise are the key to maintaining a healthy weight and fabulous looking body, but what about those last few difficult pounds that never seem to want to vanish. Here are a few simple tips to apply to your workout routine and I assure you will see a difference.
1. You must increase the intensity of your workouts (if you can carry on a conversation with a friend, you are not working hard enough).
2. Go breathless-make sure you are working to 85% of your maximum (you will know when you reach this because you will be breathless).
3. Cut out booze, processed food and reduce sodium intake to 1500mg a day (if you can’t cut the alcohol, try and reduce it to one/two times a week and watch your intake).
4. Up your intake of water to 80oz (10 8oz classes a day).
These are simple but important tips. Apply what you like and I know you will see the results in no time! HELLO Skinny Jeans!
January 22, 2011 § Leave a comment
When you find something good, don’t keep it a secret. These are words I live by; and to be true to my word I must let everyone know about the AH-MA-ZING workout I had this morning. When the weekend finally rolls around the last thing I want to do is get up early on Saturday and go to the gym. Since I have a day job and teach group exercise classes at night, I am pretty tired by the end of the week. I like to get in one good workout on either Saturday or Sunday and I usually do this at home or outside.
Last night I stopped by the store to pick up a few things and as I was walking past the fitness section I saw workout DVDs by Jillian Michaels. Now I know Jillian is not everyones cup of tea but I decided for $9 I would get one of her workouts and give it a try (get it here). This DVD consists of 7 circuits that require no gym equipment, just your body weight. I burned just over 800 calories following this workout (here is the heart rate monitor I wear)*.
Jillian Michaels has an array of workout DVDs and exercise equipment available. It’s always nice to have options and variety when it comes to working out so if you are looking to change things up a bit, give this a try.
* Calorie burn will vary for everyone. I followed the DVD as instructed by pushing myself to do as many repetitions as possible for each exercise; performing them faster than Jillian. Only increase your intensity if you can do so without sacrificing good form. Proper form will create good results no matter how fast you go.
December 14, 2010 § 1 Comment
One of my fondest memories of growing up in Canada was having the privilege of living within walking distance from the outdoor community skate rink. Following the first night the temperature would dip below freezing, all the neighborhood kids would walk to the community center and see if the rink had been filled and if the ice had frozen over. Looking back, it definitely wasn’t luxurious. The ice rink always had a little bit of snow on it and became bumpy and rough after the first week of the local boys hockey team beating on it. Nonetheless, it was something I looked forward to every year and decided it was time to share this fun with my husband and friends.
With some convincing, I was able to get my husband and some friends to go to an indoor skate rink this past weekend and enjoy some ice skating under black lights and top 40 hits. I wasn’t expecting the disco lights but it added a fun element and made everyone look like professional figure skaters. My husband’s booty only came in contact with the ice once (which gave me such a good laugh I almost peed my pants). It was a date night for the history books and a great way to celebrate the Holidays.
November 20, 2010 § Leave a comment
I am all about getting the most out of a workout and Contrast Training is one of the best ways to fatigue your muscles and really feel the burn. This type of training involves performing a resistance exercise with weights, immediately followed with a high intensity body-weight exercise that works the same muscle group. The idea behind Contrast training is to exhaust the muscle group being worked to its fullest.
In this training the second exercise performed mimics that first one and trains your body to engage more muscle fibers. Since weights are involved, Contract training will build lean muscle mass while your body becomes a fat-burning machine.
Try these moves and see how your body reacts:
Holding 10 to 20 pound dumbbells in your hands, perform five to ten squats. Next, ditch the dumbbells and do ten jump squats. With a short break in between, repeat this sequence and work your way up to five or six sets.
Using the same dumbbells, perform five to ten chest presses. Follow the chest presses up with 10 explosive push-ups. Again, repeat this sequence until fatigue sets in or form becomes strained.
November 13, 2010 § Leave a comment
I like to do some form of physical activity almost everyday. That being said, going to the gym in these cool weather months can become quite monotonous. In order to keep my mind and body happy I take advantage of group exercise classes offered at my local gym. My friend Carrie recently introduced me to the Tabata Training Method in her Total Body Conditioning class.
Tabata is known for its fast-and-furious 20 second intervals followed by 10 seconds of recovery. Each exercise is performed eight times totaling 4 minutes, with a minute of rest while rotating to your next exercise. Pick five exercises and a 20 minute workout quickly becomes the equivalent to one hour of cardio. Now who doesn’t love that ?! Give this workout a try and I promise you will see changes quickly if you push yourself.