It's About Time

If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.

Wednesday, May 23, 2012

Keep Your Workouts Creative

It is very important to keep your clients interest in exercising.  I vary my workouts a lot but this video has inspired me to plan a little more.  The possibilities are endless.

Monday, May 21, 2012

Do You Need A Personal Trainer?

"We want to Pump You Up!!!"
I don't want you to think that I am going to pressure you in any way to invest in a personal trainer.  That wouldn't be fair of me because I am one.  All I would like you to do is just read the list below and if you answer "Yes" to any of the statements, then by all means get a trainer.  If you will notice,  most of the list choices begin with the word "You" and that is because your choice should be based on what is best for "You."  Not all personal trainers are the same so should you decide to get one,  pick wisely.  Don't be fooled by their great bodies as seen in picture above.

"I'm not just a fan (of trainers), I am a client."  OK, yes, that quote is from a hair transplant infomercial but I thought it kind of applied.  I have had my own trainers/coaches on and off my entire life and they have helped me get results that I couldn't reach myself. They've seen things that I've missed and they've motivated me to push harder than I could have ever done on my own.  The investment in my health has been well worth it.

Why I need a trainer
  • You’re not seeing results
  • You need extra motivation
  • You need sport specific training
  • You need additional support
  • You need a fresh start or approach
  • You don’t know where to start
  • You are bored with your workouts
  • You need to be challenged
  • You need to learn how to work out on your own
  • You need accountability
  • You want to invest in your health
  • You need special attention for an illness or injury
  • You want to avoid a re-occurrence of pain
  • You need an individualized approach
  • You need to know how to streamline you workout
  • You want to improve technical skills
  • You want to understand  the biomechanics of your movement
  • You want to break through a plateau
  • You want to learn to work out safely
  • You want to improve what you’re genetically predisposed to
  • You need a coach
  • You are in a rut
  • You are constantly battling injuries
  • You have a specific fitness goal
  • You keep gaining and losing the same 10 pounds
  • You want to hear the latest in fitness information
  • You have a lot of questions pertaining  to your exercise and nutrition goals
  • They have an objective eye
  • They can push you to new limits
  • You are overwhelmed with the weight you have put on
  • They can see things that you can’t
  • You are not seeing the improvements you want
  • You don’t like what age is doing to your body
  • You want to learn proper exercise technique
  • You need special attention for a medical condition
  • Your Doctor says to get fit
  • You need guidance
  • You want to improve sports performance
  • You want to acquire better eating habits
  • You are new to gym equipment and machines
  • You don’t like fitness classes
  • You don’t like large groups
  • You need to be held accountable
  • You just want to be loved

Friday, May 11, 2012

The Ears Serve Many Purposes

I love my Thursday Abs and Chisel class.  There is just one problem.  I have a small head (not necessarily small brain) and I can't keep the microphone on my said small head.  Luckily I am genetically blessed with some very supportive ears.  They are great shelving units for my microphone.  I had to laugh at myself (not just because of my crazy hair) for having such handy ears.  It made me remember my boys when they started T-ball.  The hats were always too big and they were gifted with the same all-purpose ears.  Enjoy the pics.
This angle is a very kind one.  My ears were bent at almost at 90 degrees.

Could he be any cuter?  This is my son Mitch.  Got to love the ears.

Thursday, May 10, 2012

Cardio Interval Workout

Here is another workout for you to try.  It is very cardio based and you get a bonus of some upper body as well.   There are 10 different segments.  You repeat each segment 6 times.  The 1st, 3rd and 5th round in each segment is based on slower movements with weights.  The 2, 4, and 6th is based on rapid movements without weights.  Each round is 30 seconds long with 15 seconds in between.  Once you are done with the first segment you get a minute rest. If you need more recovery, please take it.  You'll have more to offer in your work segments if your body has rested a little bit.

Segment 1-Wide stance starting on top of the step. Curtsie squat side to side.
With weights. Rounds 1, 3, and 5

Rounds 2, 4, and 6.  Rapid and explosive Movement

Segment 2- Lunge down and then lift up for knee lift-Right Leg on top only

Rounds 1, 3, and 5

Rounds 2, 4, 6

Segment 3-Plunges (Squats side to side)
Rounds 1, 3, and 5

Rounds 2, 4, and 6

Segment 4-Lunge down and then lift up for knee lift-Left Leg Only-See segment 2 pictures

Segment 5-Diagonal athletic lunges

Rounds 1, 3, and 5

Rounds 2, 4, and 6

Segment 6-Straddle down and up-Right leg lead

Rounds 1, 3, and 5
No picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 7-Step up with hip extension-Left leg lead

Rounds 1, 3, and 5
No picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 8-Stand astride and step tap top of step
Rounds 1, 3, and 5
No Picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 9-Straddle down and up-Left leg lead-See Segment 6 pictures
Segment 10-Step up with hip extension-Right leg lead-See Segment 7 pictures

If you ever have questions, please email me.  Thanks to the Englands for supplying my models.  They are the best.

Sunday, May 6, 2012

Most of us know that we need to drink lots of water but knowing and doing are two different things.    Water composes more than half of our body.  Up to 75% of all muscle tissue and about 10% of fatty tissue is water.  It is also crucial within each cell to transport nutrients and dispel waste.  Without water it is impossible to sustain life without it. 

Benefits of a well-hydrated body
  • Water removes toxins and waste products from the body.
  • Water carries nutrients to the cells of the body.
  • Water regulates vitamin and mineral metabolism.
  • Water helps the body metabolize stored fat.
  • Water enhances digestion and helps prevent constipation.
  • Drinking more water can often reduce joint pain and back pain.
We should constantly be drinking all day long.  Hydration shouldn’t come when our body just feels thirsty.   That is a sign that your body is well on its way to dehydration.  During exercise, water should be your first choice.  Short sips of water are good since you don’t want a lot of excess water sloshing around.  The absorption rate of water  is better than any other drink you intake during exercise.  If you are exercising at an intense level for over 45 to 60 minutes, sports drinks are very beneficial to replace lost electrolytes.  “Contrary to popular belief, scientific evidence suggests that moderate caffeine intake does NOT compromise exercise performance or hydration status.  However, alcohol consumption can interfere with muscle recovery from exercise and negatively affect a variety of performance variables.”

It is easy to prevent dehydration with a variety of refreshing beverages, so drink up!

Hydration Hints
  • Drink 17-20 ounces of water two to three hours before the start of exercise.
  • Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
  • Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
  • Drink an additional 8 ounces of fluid within 30 minutes after exercising.
  • Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. 
Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink. (ACE Fitness)

Healthy water consumption can also help improve weight loss efforts in several ways.
  • Boost Metabolism
  • Appetite Suppression
  • Ease Water Retention
  • Replace Empty Calories
  • Improves Energy
Many of us still have a hard time letting go of our favorite beverages  so I thought I would attach the picture below to show you how the sugars in some of your favorite drinks not only don’t help rehydrate your body but may also sabotage your weight loss goals with lots of calories.