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Please Note: I am not a doctor.
Please consult a physician
prior to attempting any of
the example workout routines
showcased in this blog.

Friday, May 28, 2010

Motivational Phrase #12

”The measure of who we are is what we do with what we have.”

- Vince Lombardi

Thursday, May 27, 2010

Cell Phone Texting Workout

The Compulsive Texter's Workout

Nowadays, everyone has a cell phone and the majority most likely use it more often than their own mouths. Here's how to take advantage of your texting addiction and serving a great fitness purpose at the same time.

The Compulsive Cell Phone User can incorporate a great cardio routine during their newest addiction in a variety of ways.
Whether using the elliptical, upright bike, recumbent bike, treadmill, stairmaster or jogging outside; this is the perfect workout to keep you distracted and motivated to burn calories.

For the warm-up:
- Use the cell phone to send a text message/email/instant message/Blackberry Messenger etc

- Once you've sent your message, begin your cardio workout (Increase your speed on your machine or begin running)
- When you receive a response to your text message/email/instant message/Blackberry Messenger etc bring your workout back down to a comfortable state where you can safely respond.
- After sending the message, increase your cardio intensity.
- Continue to do this throughout the entire conversation or until you feel you've had a good workout.

This type of interval training is not timed as it will be random depending on the length of the messages as well as the response time. For those who spend a good amount of time sending and receiving messages, this is a truly GREAT way to be social, productive and fit all at the same time!

- Be sure to adjust your intensity accordingly so you are getting an efficient workout
- Make sure you are being safe and paying attention (not texting while jogging down the street)

Get Fit and Get Texting!

Friday, May 21, 2010

Gym Germ Tips

Whether we like to address it or not, gyms are not always the cleanest place. People are pushing their bodies to the limits and there is a lot of sweat to show for it. Gyms can be a breeding ground for germs, diseases and infections. This is not meant to scare anyone away from the gym, but more so to educate on ways to avoid the funk.

Tip #1
- Use antibacterial lotion often in addition to washing your hands with soap & water. Your gym should have antibacterial lotion stations throughout the gym to use before and after a workout.

Tip #2
- Avoid touching your eyes, nose, mouth and ears during your workout. These areas have tissue that can be susceptible to infections rather easily. Take care to avoid spreading germs to these areas.

Tip #3
- Maintain personal space. A sneeze can travel up to 6 feet away! Be sure to give those around you space to workout as well as keeping yourself enough personal space.

Tip #4
- Bring your own workout towel. Using the gym towels is a convenience and they should be laundered properly, but for those of you with trust issues or professional germ-phobes bringing your own towel will ensure you know where your towel has been. Use the towel to limit contact with equipment and benches.

Tip #5
- Wash your gym equipment. Believe it or not bacteria can grow on pretty much anything. Be sure to wash your gym bag, gym shoes, yoga mat and even your water bottle container.

Tip #6
- Wear shoes/flip flops in the locker room whether you are showering or just changing outfits. Germs and bacteria flourish in damp places. Protect your feet from these germs with shoes.

Just Remember:
Be smart about your workouts!

Wednesday, May 12, 2010

Fitness Planning 101

Fitness Planning can be complex to those who are unsure where to start.
There's gym memberships, fitness gadgets from infomercials, diet pills, trainers, workout clothing, shoes etc. Prepping to become fit can be a daunting task. Never fear. Here's an easy plan that can guide you on your way to proper fitness and better, improved you.

Step 1: Commit to Getting Fit
- Making the commitment is the first step. Be sure that you are doing this for yourself and not for someone else. The only sure way to achieve true fitness success is to be 100% dedicated to your own goals and needs.

Step 2: Assess Your Needs
- Decide what you need to do to be fit. Determine what goals you want to achieve and even consult a physician or nutritionist to ensure your goals are healthy and realistic.

Step 3: Budget Your Expenses
- Once you know what it is you need to achieve your goals, plan out a budget. Decide what amount of money you can allocate for a gym membership, trainer etc. Don't have that much extra cash? Look at your monthly expenses already. Do you go out to eat often? Buying groceries and cooking at home will save you some extra spending money. Stop by the local coffee shop every morning? Switch to a healthier option (Water, Natural Juice) and save about $12/week or $48/month!

Step 4: Acquire Appropriate Necessities
- Determine what you will need to achieve your goals such as a gym membership, running shoes, fitness equipment, a dietitian, healthy cooking lessons, a trainer etc.

Step 5: Begin Your Fitness Conquest
- Begin your journey to a healthier you! Once you've acquired what you need to make your fitness conquest a reality, now you just have to take action and do the work.

Step 6: Enlist Support
- It might be difficult at first, but don't give up! Enlist support from those who want to see you succeed and will genuinely look out for your best interest. Developing a network of supportive individuals will assist you in achieving your goals. Enlist support from a trainer or peer who is also on a fitness conquest. Stay away from the competitive friends or individuals who will be waving junk food in your face or tempting you to go out for a drink instead of the gym.

Step 7: Prepare for Setbacks
- Understand you're trying something new and very different. This is not like trying on a pair of bright yellow jeans and see how funny you may feel. You are altering your entire being through exercise and fitness. There will be obstacles, but with proper guidance and support you can overcome anything! Don't spiral out because of a slip-up, just own up to it, acknowledge it as a learning point and move on.

Step 8: Update Your Goals
- Once you achieve a goal, set another one. Continue setting goals to improve yourself. This will keep you motivated and continue your pursuit for complete fitness. Make sure every time you achieve a goal, you reward yourself (a pedicure, a new pair of shoes, a new car etc)

Step 9: Maintain Fitness Levels
- Once you've achieved the majority of all fitness goals you've set for yourself, it is up to you to maintain your fitness. The maintenance stage is the point at which you need to maintain your fitness and can 'coast' once you've improved your physical state. If you feel bored or if you feel as though you're losing your fitness edge, set another goal like entering a race, a fitness competition, weightlifting competition etc.

Step 10: Enjoy Yourself
- Fitness is fun. Find new ways to embark on new fitness activities

Enjoy and Good Luck!

Thursday, May 6, 2010

5 Minute Ab Blaster

Only have 5 minutes to spare?
Great! Get your day started off right with this 5 minute abdominal workout.

Minute 1: PLANK
Trainer's Notes:
- Make sure your elbows are directly underneath your shoulders.
- Create a straight line from head to toe.
- Engage the core by contracting abdominal muscles.
- Remember to breathe!

Side View:

Front View:

Trainer's Notes:
- Roll out on ball until shoulder blades are resting on ball.
- Glutes should be off the ball and engaged in a table top position.
- Hands do not pull on the neck.
- Keep chin parallel to floor with eyes on fixed point on the ceiling.

Side View:

Front View:

Trainer's Notes:
- Use a mat cushioned for support.
- Cross the elbow over the body to toe the opposite knee.
- Hands do not pull on the neck.

Side View:

Front View:

Minute #4: LEG LIFTS
Trainer's Notes:
- Use a mat cushioned for support.
- Keeping the legs bent can alleviate added pressure on the back.
- Keeping the legs straight makes the move more challenging.

Side View:

Front View:

Trainer's Notes:
- The closer your forearms are to the ball the more challenging the move.
- Raise and lower your legs smoothly, without jerking or thrusting.
- Do not hyperextend by raising your legs too high.

Side View:

Front View:

Got more than 5 minutes to spare?

Repeat this 5 minute cycle as many times as you can.