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Cardio vs. Weight Training: It’s all about balance

Posted by on Jun 20, 2013 in Do's and Dont's | 0 comments

Cardio vs. Weight Training: It’s all about balance

Why Women Should Not Run is an article floating around on the internet that is causing some buzz. So I thought I would weigh in on it. This quote pretty much sums up the article: “I hate a lot of things about the fitness industry, but over-prescribed cardio would have to be at the very top of my list. I’m not talking about walking here, nor am I referring to appropriate HIIT cardio. This is about running, cycling, stair-climbing, or elliptical cardio done for hours at or above 65 percent of your max heart rate…” Although the  article is harsh, I have to agree with the overall message.  You have to mix it up when it comes to exercise. Whether it’s cardio, strength training or even yoga your body adjusts over time and you will not get the results you are looking for. It should come as no surprise as fitness professionals have been debating similar topics for years.  Most would agree that if your mind and body are bored with a cardio routine then your motivation will suffer and quickly deteriorate.  It’s hard to be enthusiastic about “the same old thing.”  Compare it to your eating habits…would you want to eat grilled chicken and rice for dinner every night? According to to Jade Teta, ND, CSCS, studies show that aerobic exercise does result in more weight loss than weight training does in the short run but people doing just cardio can lose muscle at the same time.  Clearly, incorporating different forms of cardio with weight/resistance training will maximize your fat loss and maintain your muscle tone.  So for all you dedicated gym rats….get off that treadmill, take a break from the elliptical and find a new way to get your heart rate...

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10 Health Benefits of Zumba

Posted by on Jun 14, 2013 in Favorites, Workouts | 1 comment

10 Health Benefits of Zumba

I LOVE ZUMBA. The dance fitness program created by Columbian choreographer Alberto “Beto” Perez, combines  hip-hop, soca, samba, salsa, merengue, mambo, martial arts, and some Bollywood and belly dance moves as well squats and lunges and is my favorite group exercise class to attend. For me, Zumba gives me a total body workout while simultaneously relieving stress and increasing my endorphins. I am excited to share with you the recent blog post from  Boost Fitness (my gym!) on the 10 Health Benefits of Zumba. I couldn’t agree with them more! A huge calorie burn. Studies have shown an average of 800-1,000 calories burned per hour! Total Body Toning – You will feel sore in places you did not expect! It keep’s you coming back! You will look forward to exercise… Amazing Results It works for all ages – young and old! A great stress release. Can be adapted for any fitness level. Experienced or novice – come join the party! Time will fly – the hour class will go by too fast! It is a social event – make new friends It makes people happy! To read more about what Boost Fitness has to say on the health and fitness world check out their blog! For a schedule of their classes click...

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Upper Body Burner!

Posted by on Jun 6, 2013 in Workouts | 12 comments

Upper Body Burner!

Summer has arrived!  That means cookouts, beach days, fireworks and…SLEEVELESS tops and sundresses! Try these moves for great looking biceps, triceps and shoulders and you’ll be toned and confident in no time.         Hammer Curls with a Punch (biceps/shoulders) 8-10 reps  (1 rep = 1 each side)  Stand holding dumbell in each hand and curl left arm up while squeezing bicep then punch out across the body then repeat with right arm.  Keep alternating and shoot for a set of 8-10.   Goal Post aka “Pec Dec” (chest/back) 8-10 reps  Stand or sit with dumbells in hand in “goal post” position with arms bent at elbows.  Bring arms in and focus on pressing elbows in, don’t worry about weights touching.  Return to original position and repeat.  Keep elbows high and don’t allow shoulders  to hunch forward.  If you find yourself leaning back use a lighter weight; posture is key on this one.   The Crusher (triceps) 10 reps Lay on your back on a stability ball or bench with feet on floor.  Grip one dumbell with two hands, one at each end.   Extend arms and hold weight over chest, bend elbows over head like a hinge.  Bend only at elbows and lower weight over your head and then press weight back up over chest keeping elbows pulled in as much as possible.  Click here to see an example.   Upright Row  (shoulders/upper back)  8-10 reps  Stand holding one weight in each hand with an overhand grip close to body.  Lift both arms up, keeping elbows wide and higher than the weight.  At top of movement open up the shoulders and pull shoulder blades together.  Avoid shrugging shoulders and maintain good posture.  Lower arms in front of you and then repeat.  Click here to see an example. *Repeat this circuit 2-3 times   You can print the image below and bring it with you to the gym!...

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Must Have Equipment For Any Home Gym

Posted by on Jun 4, 2013 in Do's and Dont's, Equipment | 2 comments

Must Have Equipment For Any Home Gym

As a trainer, I much prefer basic equipment to machines any day. You get a much better workout with a lot more variety and exercises can almost always be modified if necessary. When you workout at home here are some great tools to consider purchasing (all items can be bought at many department stores like Target, Walmart, or TJ Maxx and Marshalls). 1) A stability ball – ranges in size from 55cm-75cm depending on your height. Make sure to read on the box to make sure you get the right size or have a salesperson assist you. You can use the ball for ab exercises (crunches and planks) and it also works great as a “bench” when lifting weights 2) A sturdy mat – the slightly padded ones work great for doing floor exercises and stretching. I find people will spend more time stretching, etc. if they are a little more comfortable. 3) A small set of neoprene (soft covered) dumbbells – All you need is a pair of 3, 5, 8 and 10’s. They not have to match or be a fancy brand. Just be sure they have a comfortable grip. 4) Tubing/Cords – Fitness Cords typically come in 3 different levels of resistance, light, medium, and heavy duty. Great for working upper body and convenient for workouts while traveling 5) The Bosu – looks like a half ball and has one flat side and 1 rounded side. A great tool for balance exercises as well as challenging core workouts. You can stand on it, run on it, jump over it, sit on it or use it as a base for a plank. A little more costly than other equipment but well worth it due to its...

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You CAN Make Fitness a Priority

Posted by on May 1, 2013 in Do's and Dont's, Inspiration | 1 comment

You CAN Make Fitness a Priority

When I ask friends, family, or new clients why they don’t work out on a regular basis their answer is almost always “I don’t have the time.”  Making time to work out is an obstacle that everyone faces.   If you can find a way to change your attitude about exercising you’ll find it much easier, almost effortless, to fit physical activity into your daily routine. We tell ourselves we don’t have time to fit health and fitness into our busy lives.  That is where the problem lies.  It’s not about squeezing fitness into your life when and if you have the time, it’s about unconsciously making health and fitness part of your day like brushing your teeth or walking the dog.   Make an effort to follow the tips below and before you know it working out will become a habit.   Do This:   DO put exercise at the top of your TO DO list. Figure out what time of the day you have the most energy.  Some people can hop out of bed before work and are ready to crash by the time they get home at night and for some it’s the opposite.  Maybe you have time on your lunch break to fit in a brisk walk or a circuit.  Put it on your list of stuff to do for the day, schedule when you have time to do it, and cross it off when you’re done like anything else. DO get creative about getting your workouts in. Break your workouts into 20 min intervals if you have to.  Maybe you have time to do 20 min of strength training in the morning, a 20 minute brisk walk at lunch, and 20 minutes of running after work.  Find what works for you. DO stay motivated by tracking your fitness on your smart phone or calendar. Whether you track your workouts  and results in a calendar/notebook or you utilize an app on your cell phone, you will be much more motivated if you can see your results.  It is also helpful to look back and analyze your results against your workouts and see what is working and what isn’t. DO try a new activity or class and break out of your comfort zone. Nothing is worse than being bored while you’re working out.  If you don’t enjoy what you are doing,  you are much less likely to continue doing it.  If you find that your workouts are getting stale then it’s time to step out of your comfort zone and try something new.  Pick up some new dance moves at a zumba class, work up a sweat in a spinning class, or try running a different route in your neighborhood. DO try to plan ahead and have a plan B. Classes get canceled, the weather doesn’t cooperate or you sleep through your alarm; these things happen.  If you have a plan B in place you will be less likely to lose out on that day’s physical activity. Not That:   DON’T set yourself up for failure. If you want to become a runner don’t tell yourself that you are going to run 4 miles on your first day and then get discouraged when you fail.  Start slow, tell yourself you’ll run a half mile and then walk a half mile and repeat.  Gradually increase the distance and  eventually you will be running that 4...

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