Five Ways to Spring Clean your Health & Fitness!

March 22, 2011

Spring is a time to shed the bulky clothes and jackets, and usher in the warmer weather It’s also a great opportunity to shed your unwanted bulk and change-up your workout routine, or maybe even start a new one. Below you’ll find five tips on how to get into the spring swing of things, and start this season fresh and new.

  1. Try a new Workout Routine. Part of being healthy and staying fit is developing a solid workout routine and sticking to it. But what happens when that routine gets too routine? It’s important to keep your exercises fresh and stay open-minded to various methods of fitness. Try some routines or classes that you may not be familiar with.  For example; TRX Suspension training, Kettlebells, kickboxing, Bar Method, Pilates, Yoga or Zumba. Varying your workout routine regularly keeps your body guessing and prevents the results from plateauing. Results begin once you step out of your comfort zone.
  2. Eliminate bad nutritional and gym habits. This one may be easier than you think. We all know that foods and habits that get us into trouble. The problem is avoiding them and developing healthier habits in place of them. If you know the gym is crowded and you won’t be able to get in a solid routine when you get home from work, go in the morning. It beats waiting in line for equipment or skipping the gym altogether. If you are a night-time snacker, give yourself healthier options to snack on at night. It is said it takes 21 days to start a habit. Start today and take it one day at a time.
  3. Plan for Success. This builds upon my previous point. Strategize your days, and plan for possible pit falls. What’s one major area of your health and fitness that needs the most work. Focus on that one area and give yourself the tools needed to succeed at  that.
  4. Follow Best Practices. There is a reason why someone looks and feels like they do, or why a certain instructor or trainer is always busy. Whatever they’re doing is getting them or their clients results. Speak with this person and see what’s going well for them. Chances are it might just work for you. And if it doesn’t, at least you’ve tried something new.
  5. Have the COURAGE to IMPROVE. This is the most important tip of them all. Improving upon oneself is never easy, so it takes courage to look deep inside and say to yourself, enough is enough. Even the longest journey starts with a first step. Now is the time to start  the journey to being the healthy individual you were meant to be.

Highly effective at home workout

March 14, 2011
Picking the right exercises is key to building a successful workout. In my experience, workouts that burn the most calories involves all of your muscles groups, including your heart. Structure your workout routine by muscle group. Rotate, lower body, upper body, core, and cardio, exercises in circuit fashion. And the best part of this workout; all you need is your body weight. Perform each exercise below for 45 to 60 seconds with minimal rest between each.  At the end of each circuit, rest 1 to 2 minutes and repeat. Perform this 20 minute calorie blasting workout anytime, anywhere, anyplace, or use this template and substitute in your favorite exercise for each category.


Lower Body: Split Stance Lunges Lunges

Split stance lunges are great for working the hips, glutes and thighs. In this version of lunges, you’re simply dropping your knee down rather than stepping forward or back. For beginners, you can try this move while holding onto a chair or wall for balance. As a progression, try holding free weights in each hand if available.

Upper Body: Standard Pushups Push Up

Pushups are a great bang for your buck exercise. They are a great upper body toner, and a effective core exercise. Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder width apart. Keeping your legs straight and your toes tucked under your feet, straighten your arms as your push your body away from the floor. Keep your hands in the same fixed position, and your body in a straight line, being careful not to arch your upper or lower back. For beginners, drop to your knees remembering to keep your core tight while pushing away from the floor.



Core: Bicycle Crunches bicycle crunches

Bicycle Crunches are a great exercise that use all of your abdominal muscles. Lie flat on the floor with your lower back pressed to the ground. Place your hands behind your head, and keep your elbows wide. Bring knees up to a 90 degree angle and crunch forward allowing your left elbow to meet your right knee, then your right elbow to your left knee. Exhale as your shoulder meets your knee alternating right and left.


Cardio: Mountain Climbers Mountain Climbers

Mountain Climbers provide a cardiovascular challenge that is also great total body toner, and fat burner. Get into the push-up position (arms straight), balls of your feet on the floor. Hop in with your right knee driving it towards your right arm, then back down. Repeat with your left knee to left arm, picking up the pace as you become better at them. Be sure to keep your core tight and your hips level.