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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.

Sunday, December 25, 2011

TRX Inverted Single Leg Curl

Running out of new exercises to challenge yourself?
Try the same exercises with a new approach; inversion.

Take a regular single leg hamstring curl and invert yourself to challenge the hamstrings and your entire body at the same time.




Be creative and take your fitness to a whole new level!

Wednesday, December 21, 2011

Resolution Time!



It's that time of year. The New Year's resolutions begin. Promises are made and hopefully you stick with them! A great promise the ladies should make is to stick with a solid weight training program. Combining weight training and cardio will enhance your results and cut down on your overall time to wait for seeing results. Real women lift weights, so ladies ditch the tedious hour long cardio routine for short bursts of cardio with weight training and see how the body adapts!



Few tips to stick with a new fitness resolution:

- Make small changes
- Do things you enjoy so you will continue to do them
- Enlist participation from a friend
- Hire a professional
- Hit those weights hard


There's nothing wrong with lifting as much weight as you can and wearing your stilettos at night. The female body will not adapt in the same way the male body adapts to heavy strength training. Some females are predisposed to muscle hypertrophy, but do not let that steer you away from pumping some iron. Weight training is the gateway to tightening and toning up that body.

Happy New Year's and Go Pump Some Iron!

Thursday, October 27, 2011

Move of the Month: Frog Leaps

Sick of squats and lunges?
Ready to take it to the next level.

Try Frog Leaps!
Frog Leaps

1. Begin in squat position.
2. Using all the power from the legs, drive the body upward and forward.
3. Land with soft knees in a squat position.
4. Repeat trying to focus on exploding as high and/or as far forward as you can.
Repeat 20-50yds.

Exercises for Perky Chest

Ladies are always looking for ways to improve themselves. Whether it's makeup, clothing, jewelry or exercise there are multiple ways to improve.

For ladies looking to improve and uplift their chest, this is a great set of exercises to do just that.

DB Pullover
1. Begin lying on a bench holding the head of a DB with both hands. (DB should be fairly heavy)
NOTE: Feet can be flat on the ground or elevated to ensure a flat back with no arch. (Video demos both)
2. Holding DB above the face with straight arms (soft bend in elbow).
3. Slowly lower DB back behind head until activating full stretch of chest and pectoral muscles.
4. Exhale and return to starting position with DB directly above face.
Repeat.

Decline Pushup
1. Similar to normal pushups, except feet are elevated.
Repeat.

BOSU Pushup
1. Holding the edges of the BOSU, begin in pushup position.
2. The goal is to try to stabilize and eliminate all movement during BOSU pushup.
Repeat.






Wednesday, October 26, 2011

A New Kind of Plank

Are You Bored of the Normal Forearms and Toes Plank?

Try these variations for a new way to challenge your core!

3 Way Knee Palm Plank
1. Start on palms and toes.
2. Bring your knee to the outside of the palms. Then return to starting position.
3. Bring your knee in between both palms. Then return to starting position.
4. Bring your knee to the outside of the opposite palm. Then return to starting position.
Repeat 3x or more.

OR

3 Way Knee Forearm Plank
1. Start on forearms and toes.
2. Bring your knee to the outside of the forearms. Then return to starting position.
3. Bring your knee in between both forearms. Then return to starting position.
4. Bring your knee to the outside of the opposite forearm. Then return to starting position.
Repeat 3x or more.




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10 Reasons to Hire/Fire A Personal Trainer

Hiring a personal trainer can be a great thing if you do your research, or it can be not so great.

Hiring a trainer is a big step. Entrusting your body and health in a personal trainer can be intimidating and somewhat scary to some people. The first step is deciding if you want/need to hire a personal trainer.

10 Reasons to Hire a PT:
1. You're Not Seeing Results You Want or In The Time You Need

2. You Don't Know How to Organize Your Exercise Programs

3. You're Bored or Have Hit a Plateau

4. You Are No Longer Challenged

5. You Need Accountability and Motivation

6. You Have Specific Illness, Condition, Injury etc.

7. You're Training For A Sport, Event or Competition

8. You Want Professional Supervision and Support

9. You Want to Learn How to Exercise On Your Own

10. You Want Workout Programs Tailored to You and Your Body






10 Reasons You Need to Fire Your PT:
1. Your PT cancels frequently.
A good way to gauge is if your PT cancels 2x or more without 24hrs notice and is not an emergency. Your time is valuable too!

2. Your PT doesn't return phone calls/emails within 24-28hrs.

3. Your PT doesn't listen to/ask for your feedback.
If your PT is giving you the same workouts over & over and you provide feedback that they do not acknowledge, it's time to get a new PT. You have every right to ask questions about the program design.

4. Your PT pushes questionable supplements.
If your PT has their own agenda for selling supplements or they are consistently pushing the supplements it may be time to look for another PT.

5. Your PT diagnoses injuries.
Unless your PT is a medical exercise specialist, only a DR. has the authority to diagnose injuries. Your PT can give speculations or suggestions, but should never diagnose. A PT should always refer clients to a DR.

6. You don't get along.
You don't have to be best friends with your PT, but there should be some compatibility between the personalities. If your PT barks orders and is condescending and you are very sensitive to criticism, be sure to voice your preference of motivation or get a new PT that fits your preference.

7. Your PT acts inappropriately.
If your PT ever acts unprofessionally, fire ASAP. If your PT makes you feel uncomfortable, if they hit on you, if they contact you to make their personal feelings known, fire ASAP.

8. You feel taken advantage of or PT does not give you full attention.
If you feel your PT is not dedicating the amount of time, focus and effort to you, then you need to find a serious more professional PT. If you feel your PT is only there for making a quick buck, fire ASAP.

9. Your PT doesn't show you documentation of certifications and waivers.
Make sure your PT is what they say they are. If they are certified, ask to see the certifications. If they are insured (AND THEY SHOULD BE) ask for proof of insurance.

10. You are fully capable.
Not always a bad thing to fire your PT. If they have done their job, you are now fully able to work out on your own and get results. Leave the relationship in a positive light, because you never know when you will hit another fitness plateau.


Thursday, July 28, 2011

INTERVAL TRAINING

Interval Training







Workouts Stale? Not getting results you want?

Try to incorporate interval training. Interval training is physical training that includes bursts of high intensity work. The work is alternated with lower intensity work and repeated.

The goal of interval training is to help supercharge your metabolism, increase your rate of progression, improve speed/stamina and trains/conditions the heart.

The more accurate and personalized method of interval training is utilizing heart rate. (Orange Theory Fitness is a gym utilizing this revolutionary concept - www.OrangeTheoryFitness.com )

Saturday, February 12, 2011

Motivational Phrase #20

“If you're going to be passionate about something, be passionate about learning.
If you're going to fight something, fight for those in need.
If you're going to question something, question authority.
If you're going to lose something lose your inhibitions.
If you're going to gain something , gain respect and confidence.
And if you're going to hate something, hate the false idea that you are not capable of your dreams.”

- Daniel Golston

Monday, February 7, 2011

Booty Booster Workout: Part III Video

Here's the video of the entire Booty Booster Workout Part III:

Booty Booster Workout: Part III

If you've been following the Booty Booster Workouts, great! Keeping up with progression, I have created another workout using the exercise ball for added benefit. For those of you who haven't be sure to check back on Booty Booster Workout: Part I and Booty Booster Workout: Part II.


Here's Booty Booster Workout: Part III including using the exercise ball:


Wall Squats:
- Place ball against wall, same height as low back.
- Lean against and lower into a squat.

Right Leg Cross Squat:
- Place ball against wall, same height as low back.
- Cross right leg on left knee.
- Lean against and lower into a squat.

Left Leg Cross Squat:
- Place ball against wall, same height as low back.
- Cross left leg on right knee.
- Lean against and lower into a squat.

90 Degree Right Leg Squat:
- Place ball against wall, same height as low back.
- Raise right leg.
- Lean against and lower into a squat.

90 Degree Left Leg Squat:
- Place ball against wall, same height as low back.
- Raise left leg.
- Lean against and lower into a squat.

Ball Jump Squats:
- Place ball against wall & floor.
- Squat onto ball.
- Jump as high off the ground as possible.

Left Leg Ball Lunge:
- Place left foot on ball.
- Slowly lower into lunge.

Right Leg Ball Lunge:
- Place right foot on ball.
- Slowly lower into lunge.

Ball Adductor Bridge:
- Lay on floor on back.
- Place ball in between knees.
- Raise hips and glutes up while squeezing ball as tight as possible.

Ball Bridge:
- Lay on floor on back.
- Place heels on ball.
- Raise hips and glutes up off floor.

Ball Bridge & Hamstring Curl:
- Lay on floor on back and p
lace heels on ball.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Bridge & Left Leg Hamstring Curl:
- Lay on floor on back and p
lace left heel on ball while raising right leg straight up.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Bridge & Right Leg Hamstring Curl:
- Lay on floor on back and p
lace right heel on ball while raising left leg straight up.
- Raise hips and glutes up off floor.
- Bring heels in towards glutes.

Ball Back Extension:
- Kneel in front of ball.
- Walk out until hips over middle of ball.
- Slowly raise legs up off the floor.


Keep up the good work!

Sunday, February 6, 2011

Stretching Benefits

Stretching has many, many benefits. They have been proven through countless studies and all come up with similar messages. Stretching is advantageous for the body. Stretching is deliberate lengthening of the muscles.

Doing this will create a laundry list of benefits including:

- Increased Range of Motion

- Increased Flexibility

- Decreased Risk of Injury

- Improved Circulation

- Better Posture

- Reduced Stress Levels

- Enhanced Coordination

- Improved Balance

- Longer/Leaner Look



Here Are Some Great Stretches to Achieve Those Benefits:


Calf Stretch Quad Stretches


Quad Stretches


Hamstring Stretches

Adductor Stretches

Hamstring Stretches

Back, Quad, Shoulder Stretches

Adductor Stretches


Back, Calf, Hamstring, Shoulder Stretches


These are just a few sample stretches. Try to incorporate these into your daily routine to achieve those benefits.