Get those Bikini Abs!

Here is a great workout to help tone up that mid-section to get those abs in tip top shape for swimsuit season!!  Preform each crunch for 15-25 reps depending on your fitness level repeat 2-3 times again depending on your fitness level.

1. Side Plank- You can do this exercise on your toes or bend knees to 90 degrees and keep hip off ground.  Hold for 20-30 seconds.

2. Criss-Cross Crunches- Not to be confused with a bicycle.  Lift up using your shoulders to get to your knees not your elbow.  That will intensify the stretch in the abdominals and give you more of a burn.

3. Heel-to-toe crunch- Lift your shoulders from the floor slowly; keep your eyes on the ceiling as you move. Pause, then slowly return to the start. Repeat for three sets of 15 reps; when you are through, reverse the position of your feet and repeat with your opposite arm extended.

4. Supine Leg Crunch- Slowly alternate lifting one leg until it points towards the ceiling, then the other. (Lifting each leg once counts as a single rep.) Remember to breathe and keep your shoulders lifted from the mat throughout your set.

5. Double Crunch- Lie on your back with your knees bent to 90 degrees and calves raised parallel to the floor. Contract your abs to lift your upper back from the floor; at the same time, raise your hips from the floor to direct your knees towards your chest. Slowly lower and repeat.

6. Plank- I like to end my workouts with a plank hold.  30 seconds to 1 minute.  To modify you can always do it on your knees. 

*To make it advanced you can pulse your leg up and down 15 seconds each leg.

How to get a bountiful booty

Ladies I am mostly talking to you right now- but butts are as trendy today as ever.  Everyone wants a nicely shaped backyard.  How do you go about getting one?  Well if you have a flat behind there are exercises you can do to help enhance your derriere.  I personally had not so round of a rear end a few years ago but after putting in work at the gym I most say my Kiester is looking rounder and more muscular.  Here are exercises below you can do to enhance your gluteus maximus and minimus.

                                                         

1. Split squat lunge-  Example is pictured above.  Now if your balance is not the best please do this on a stationary bench.  A. Place one foot on the bench the other a stride length away from the bench or stability ball  B. Drop your body weight straight down making sure knee does not go past toe.  C. Stand back up and repeat same leg.  2 sets- 10 reps each leg

2. Bridge-  A. On your back have your body in one straight line.  B. Push up with your heels raising your booty as high off the ground as you can.  C. Hold for 30 seconds or you can drop down and push yourself up 15 times.  Repeat 2-3 times.  To intensify this exercise you can hold a 10lb plate on your abdomen/pelvic region. 

3. Squats- That is right a basic squat will work that rear.  A. Sit down like you are sitting in a chair push up using your heels. B. Make sure your knees never go past your toes.  -To make this harder use dumbbells  Preform 2-3 sets- 10-12 reps

4. Step-Ups- You can use a step if you have one handy or a bench at the gym.  If you are at your home a sturdy chair or an actual step.  A. Step up onto the bench/step with one leg and step down using opposite leg.  B. Push up through the heel as you step up activating your glutes. - To make harder use dumbbells.  Preform 2-3 sets- 10-12 reps a leg. 

5. Plie Squat- If you are working on your butt push up through your heals if you want to work inner thighs push up on the inside of your foot.  A. Your feet should be slightly wider than shoulder width apart.  B. Sit back into your heels and stand back up.  - As always to intensify use weights.  Preform 2-3 sets 10-12 reps.

6. Deadlifts- This is an advanced exercise- if you have low back issues do not do.  It may look easy and you might not feel anything when you do it but when you wake up the next morning and realize your hamstrings and glutes are on fire this is why.  A. Start standing up right with weights in front of quads.  B. Start bending forwards weights dropping to shins or floor with a slight bend in your knees.  C. Pull up using the backs of your legs (hamstrings and glutes).  2-3 sets- 10 reps

7. Hamstring Curls with Stability ball- The picture shows this exercise with one leg raised that is the advanced option you don't need to do that.  Again lower back issues be careful.  A. Starting with your body straight put both heels on the ball.  B. Pull the ball in towards your butt using your hamstrings (back of the legs) C. Lengthen back out to where you started.  - You may need to adjust the ball position doing this exercise it is totally fine and normal.  2-3 sets- 10 reps

8. Kneeling cable kickback- If you do not have access to a gym or cables you can do with a band at home if you have one.  A. Put cuff around ankle and hands firmly on bench along with the knee that will not be doing the work.  B. Try to keep leg straight and push back straight out behind you.  C. Keep leg straight and bring back in. Repeat. If the weight is to heavy your form will be compromised you do not want this.   2-3 sets- 10-12 reps a leg. 

This is a great booty workout that will have your rump looking fantastic in no time- Enjoy!!

Staying in shape on the road

Summertime often means vacations and getting out of your routine.  Summertime often means you are loosening up on your diet as well when on vacation.  So what can you do when you are on your vacation or traveling for work to stay in shape? Well most people do not want to bring equipment with them which is understandable.  If you do have a band-go head and pack that in your suitcase if not no worries.  If you do have a band exercises you can do are-bicep curls, triceps ext, squats, shoulder exercises, rows, chest press.

If you are going without equipment here are the exercises for you:
20 Dips (see picture above)
40 Mountain Climbers
15 Push-ups
15 Burpees
20 Squats
30 Crunches
12 Jumping Jacks
15 Oblique Cruches
10 Triceps Push-ups
10 Lunges
End with 1 minute Plank Hold
30 Second- Side Plank Hold
*Have a wonderful and healthy vacation- That workout can be completed once or 2-3 times if you want to really vamp it up or burn some calories.  If you only have time to do it once it is better than doing nothing at all remember.

Find you fitness niche

Everyone has a fitness niche you just might not have found yours yet.  If you don't like working out and have never found something you enjoy to do while working out no wonder it is no fun for you.  There are SOOO many opportunities now to try different classes such as yoga, pilates, kickboxing, zumba, bootcamps, PiYo, ballet classes, running classes, spin classes.  So if you think your not someone who works out try to re-think about what your likes are.  Have you really tried every fitness niche out there?  If not try something new, step outside your comfort zone and you might discover a lifelong passion.

Running without the gadgets

Today I  went for a run in the country without any gizmos or gadgets.  Meaning no I-pods or heart rate monitors.  I ran on the gravel roads without any distractions just my thoughts.  I enjoyed thinking about my upcoming day, planned a to do list.  Than my inner yoga kicked in and I stayed present with what I was doing.  I noticed my hip started hurting and my breath.  I pushed through those pains and thought what great stretches I could be doing for my hip when I was done with my run.  I noticed the smell of the farms around me as well as the wind picking up in certain spots on the run.  I was overall very connected to myself on the run.  I ran until I thought I was done. I didn't do it for a certain amount of time or calorie burn.  How freeing to not do that!  Once every couple weeks I can see myself running like this and would recommend it to try even if its just once.

Watching sports will never be the same

For all of you ladies who do not enjoy watching sports games but enjoy working out, I have a great routine for you to do.  If your boyfriend or husband enjoys watching sports of all assortments and you get bored, start putting yourself to work.  

I myself love sports but found I cannot sit an entire game sometimes, I get a little restless.  I have found a great way to pass the time.  Depending on the sport you are watching you will need to mix it up.  

For example if you are watching basketball:

*Every time someone makes a lay-up do 10 push-ups

*Every time someone dunks- 10 squats

*A free throw- 10 crunches

*You could also do turnovers, jump balls, charges, blocks, etc.  

For every aspect of the game you are watching pick a new workout routine to do.  If you are watching football or baseball use different items such as tackling, touchdowns, field goals, strike-outs, walks, home runs, singles, pop flies.  

This workout can be as strenuous and calorie burning as you want it to be.  If your in great shape do 20 of each exercise if your just starting to workout out make it 5.  There are not set rules or guidelines you need to follow after all this is your workout.  If you have a treadmill or elliptical in your living room hop on that for a quick minute as an exercise or run up and down your stairs a set amount of time.  Be as creative as you want or just do basic exercises.  This workout can burn up anywhere from 200-700 calories for your average 35 year old female.  If you follow the workout listed above the average 35 year old female can burn anywhere from 200-500 calories.

I hope this will help you pass the time while watching the big game and spending time with the one you love while doing it.

Motivational Reading

I am on my last few chapters of Jillian Michaels- Unlimited book.  It is all about how to build an exceptional life.  I most say this is one of the most motivating books I have ever read.  It has given me the courage to start my own in-home personal training business.  Something that I have thought about doing for years but never put into action until now.  If your goal is not fitness related this book is still for you.  It comes with a workbook you can print from her website.  I have been filling it out as I have been reading the book.  It really makes you take a good long look at yourself and what you are doing with your life.  It helps open your eyes to what your vision is and how to go after that vision.  This book I recommend to anyone who is thinking about a career switch, a life change, broke up with a boyfriend/girlfriend, needs that extra push in their life again.  I'm not in anyway affiliated with Jillian Michaels but do believe in the products she puts on the market.  Most of you know her as the tough trainer on the Biggest Loser but deep down she is an amazing trainer who is just trying to change lives one person at a time.  So if you want that extra push in your life go head and give this book a try, who knows what you may accomplish after you do.

Summer Fun

As I have been hearing from many of my friends they are very concerned with the upcoming summer months.  Summer is just around the corner and they do not feel ready for swimsuit season.  As a fitness professional I know you need to stay in shape or be within at least 5-10lbs of your goal weight before Memorial Day weekend (the unofficial start to summer).  I now will help train my friends both mentally (because they really are ready for bikini season, they just need some confidence) and physically since that is what they feel they need.  So ask yourself are you mentally not ready for the dreaded swimsuit season or are you truly physically not ready.  If it really is your not physically ready the first thing you need to do is watch your sugar intake!  Sugar is what contributes to that dreaded belly fat so tighten up your diet and you will notice your pants loosening up!  Before you know it you will mentally and physically be reading for summer!