Budget Friendly Workout Equipment

February 8, 2012 By

A personal trainer walks into a gym….stop me if you’ve heard this one before…and she sees all of the fancy, sparkling, state of the art equipment and her mind races. “Look at all of this amazing equipment that I can use to help my clients get into the best shape of their lives”.  The next day the same trainer walks into a clients home that is free of equipment and she is asked by her client, “What equipment can I buy on a strict budget to help me get into the best shape of my life?” And again, the trainers mind races at the idea of all of the fun, inexpensive and effective ways to help her client get a great workout.

You don’t need to spend thousands of dollars on the latest gadgets to be fit and healthy. In this economy many of us have had to eliminate our gym memberships and workout in a cost effective way in our own homes. Here are a few items that I use with my clients that can be used in your home or when you travel and won’t put you in debt.

The Gymboss Interval Timer gives your workout the discipline and structure necessary to take your workout to the next level. The easy to use timer allows you to stay on track during your interval or tabata workouts by eliminating the pesky issue of checking the time during your intervals. Just set it, forget it and put all of your focus on your workout!

Resistance Bands are THE BEST way to workout in a cost and space effective way! Unlike free weights, resistance bands are lightweight and travel well. With dumbbells, each time you want to add or decrease weight, you have to go grab another set of weights. But with resistance bands, all you have to do is tighten or loosen your grip. It’s like having multiple sets of weights in one piece of equipment.

THE ULTIMATE  must have for the in-home exerciser is the TRX. The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. The TRX is a little more spendy, but it is your perfect all-in-one piece of equipment.  Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Cardio, resistance, stretching – the TRX can do it all.

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Make GRATITUDE your ATTITUDE

July 26, 2011 By

Fitness. It’s the first thing we think about every January 1st or when we have an upcoming event where we want to look amazing but it’s the last thing we check off on our giant “to do” list. We look at fitness as “a thing” we have to do to look better or to lose weight . For many of us it has a negative connotation – something we have to suffer through in order to reach a certain goal. “No pain, no gain”. Negative, negative, negative. But what if we looked at fitness with a whole different attitude – gratitude.  Something to be thankful and grateful for.

When we think of being grateful, we think of the BIG things in life – a roof over our heads, a job that pays the bills and a family that loves us. But what about the smaller things like being able to walk up a flight of stairs, play in the yard with your kids and the ability to move? Our fitness is often over looked and taken for granted. It’s something we’ll focus on when we have more. More time, more money, more incentive.  But what if your fitness abilities were taken away from you?

Fitness isn’t all about fitting into a pair of size 00 skinny jeans or getting back to your “high school weight”. It’s about how great moving makes you feel and the awesome things you can accomplish with the incredible body you have. When our ability to use our bodies is taken from us, we regret the things we didn’t do when we could have. You hurt your knees and you wish you would have taken up running. You break your arm and you wish you could toss the ball with your kids. So why not try living without regret and doing things just because you can. I’m not usually one to toot my own horn, but in the last year and a half alone, I ran the distance of the United States. My body and fitness allowed me put one foot in front of the other for 3500 miles. I didn’t do it to lose weight, win a contest or because someone was chasing me. I did it because I could. And I am extremely grateful that my body and fitness level allowed me to experience every mile of it.

This month I challenge you to look at fitness in a whole new light – with gratitude. Walk into the gym with a positive attitude. Be thankful that you can ask your body to do something and it will do it. Be grateful for the pride you feel after a great workout. And most of all, appreciate the amazing moments you will experience when you are grateful for what you have.

Fun Tip: Did you know that your level of fitness is what got you here? Before you were born, you “ran” the most important race of your life. In essence, you competed in a race to the distance of the moon against the entire population of the US and Japan and you won.  In the survival of the fittest, you won the ultimate prize – life. What are you going to do with your prize?

Want to find your “gratitude”?  Visit an amazing website that I am very grateful for Grateful Now

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Back To The Basics

June 29, 2011 By

Many people think that in order to get in shape you need to buy the latest fitness gadget or spend all of your hard earned money on “the ONLY workout system that will get you fit”. Not true! Some of the most effective exercises are basic, require no equipment and best of all – FREE! These exercises are the basic building blocks to a great workout and having a fit body.

Pushups

Pushups are the THE perfect exercise. They can be done anywhere and there are a million ways to do them. Inside, outside, on the knees, on a bench, at an incline, at a decline – the pushup is the jack of all trades when it comes to exercises. Pushups work multiple muscle groups in one exercise: the chest, core, shoulders, glutes, back and triceps. To do the pushups with perfect form, make sure your core and glutes are tight, and the movement comes from the shoulders and elbows, not the hips and neck.

Lunges

Lunges are an amazing exercise to tone the lower body and get the heart rate soaring. There are many different types of lunges, but the one I think is the most effective is the walking lunge. Walking lunges are very similar to the way walk but include an extra element, the lunge. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause momentarily and then repeat the forward motion with your left leg.

Tricep Dips

Tricep Dips are a great anywhere exercise and tone the back of the arms in no time flat. They can be done on a chair at work, on your nightstand or on a park bench. To do the tricep dip, sit on a sturdy platform and grab the edge keeping your hands close to your hips. Walk your feet forward slightly until your hips are off of the platform and your knees are at a 90 degree angle. Bending your shoulders and elbows, bring your hips straight down towards the floor. Push yourself back up.

Interval Training

Interval training can supercharge your fitness, boost your metabolism and burn off those extra calories. Interval training is an extremely effective form of cardio that mixes higher intensity bursts of exercise with moderate intensity recovery periods. A great outdoor example of this type of training would be walking for 4 city blocks then running for 2 blocks and repeat this for 20 – 30 minutes. Another fun way to interval train is to walk or run as fast as you can up a hill. When you get to the top, slowly walk or jog back down.

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Park Workout To Go

June 29, 2011 By

July is National Parks and Recreation month and what could be better than a spending an afternoon enjoying the weather in the park? How about soaking in the sun and getting a great workout at the park! When the weather is beautiful, the last thing we want to do is be cooped up inside any longer than we have to. Step out of the gym and head out to your local park to get in your workout. The 30 Minute Park workout is a fast paced workout that is guaranteed to torch calories, burn fat and get you results. No need to bring equipment with you – this workout uses items that can be found at any local park. And the best part about the 30 Minute Park Workout, it’s a workout that you can do while your child is at play right there beside you. No babysitter needed!

 

The How To’s

This circuit style workout consists of 6 exercises that can be done on equipment found at most parks. Each exercise should be done for 30 seconds or 15 reps each. After you complete one exercise, move right into the next exercise without rest. After you have completed all exercises, give yourself a 60 second rest. Beginners should stop the workout after one circuit and go right into the cool down. Work up to doing 3 circuits of all 6 exercises for the complete 30 Minute Park Workout. Do this workout 3 times a week for the best results.

The Warm Up

Start warming up your muscles by taking a 5 minute walk or light jog around the park.

The Workout

1. Platform Pushups

Find a platform that is about waist high, like a step on the jungle gym. Place your hands about shoulder width apart on the platform. Keeping the back flat, core tight and hips down, perform a pushup. Make sure the movement comes from the elbow and shoulders – not the hips.

2. Bench Step Ups

Using a bleacher or a bench, step up on to it with your left foot. Use and up, up, down, down cadence. After 30 seconds, switch and step up starting with your right leg.

3. Plank

To get into the plank position, start on elbows and knees, locking hands together. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart. Face the ground, being careful not to arch your back or stick your hips in the air.

4. Walking Lunges

Walking lunges are very similar to the way walk but include an extra element, the lunge. With your right leg, lunge forward about three feet until your right thigh is parallel to the floor and your left knee is nearly touching the floor. Pause momentarily and then repeat the forward motion with your left leg. Lunge forward for 30 seconds and turn around and lunge back the way you came. To make this exercise harder, try doing the walking lunges up a hill. Your butt will thank you for it!

5. Bench Dips

Say goodbye to the “Batwing” and hello to the bench dip! Bench dips are an awesome exercise that will tone the back of the arms in no time flat. To do the bench dip, go back to your bleacher or park bench and have a seat. Grab the edge of the bench keeping your hands close to your hips. Walk your feet forward slightly until your hips are off of the platform and your knees are at a 90 degree angle. Bending your shoulders and elbows, bring your hips straight down towards the floor. Push yourself back up.

6. Hanging Abs

This one is tough! Hang from the high monkey bars. (Your feet should not be able to touch the ground.) Pull your knees up towards your chest and then lower them back to your starting position. Be sure to keep the movement slow and controlled. Remember – this is an ab exercise, so your abs should be doing the work, not the legs. Try not to use the momentum and swing the legs.

The Cool Down

Walk around the park for 5 minutes at a slow pace. Finish off the workout by stretching the muscles you just worked. Reflect on the AWESOME thing you just did for yourself, your body and your health. This is a challenging but very effective workout. Whether you did one circuit or all 3, you deserve a high five! WAY TO GO!

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No Excuses For Parents

June 7, 2011 By

I think I have heard every excuse in the world on why a person can’t workout. Seriously, I could write a book on the subject – 101 Excuses to Not Workout and Other Fun Ways to Tick off Your Trainer. I’m too tired, I’m too busy, I have to cancel our appointment because my son flushed my car keys down the toilet. True story – that one made me giggle for a week. What I’ve noticed in my years of “excuse hearing” is that most excuses come from parents. Now, it’s true,  I don’t have kids, but  I can only imagine what a world filled with diapers, play dates, midnight trips to the ER because someone stuck a toy car up their nose AGAIN, school functions and all the other “perks” of a being a parent would be like. Being a parent, from what I’ve witnessed only, is a tough job. You are constantly running somewhere to pick up someone/something or racing to drop something off for someone who forgot said something and at the end of the day you are exhausted. (I’m exhausted after writing that sentence). It seems like there is never enough hours in a day to do the things that you really have NO energy to do anyways. Well parents, that is the one reason right there why you should make time to workout. Imagine a world where you can take time out of every day to destress, get energized and maybe even have a little peace and quiet to yourself. What if that could be a reality? Well, maybe not the peace and quiet part, but you know where I’m going with this. Taking as little as 30 minutes a day to workout will do wonders for your energy level and mental health. Exercising releases these amazing endorphins that make life’s little stressors easier to handle and gives you more energy to do all the things you want to do in a day. How great would it be if at the end of a long work day you actually had the energy to go outside and play with your kids? Combine the exercising with a healthy diet and you and your kids will both be living a healthier lifestyle that will benefit the whole family. And don’t be selfish and keep the fun of exercising to yourself – get the entire family involved. Take walks or bike rides together, sign up to do a Family Fun Run/Walk or do something as simple as play tag. Starting a fitness routine now will not only benefit you, but it will teach your children the importance of their health as well as yours. Be proactive in your health to ensure that you can have a long, active and healthy life with your children.

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Dude – This month’s for you!

June 2, 2011 By

June is National Men’s Health Month and most of us wish our man was a little more active and a little less of a couch potato. It can be tough on a relationship when one person is “pro fitness” and the other person isn’t. Not only do you worry about the other person’s weight, you also worry about their health, mortality and stress levels. It’s unfortunate we can’t make people do what we want, but there are some ways you can nudge your partner in the right direction. And if gentle nudging doesn’t work using your womanly mental manipulation skills always does the trick.

Don’t Nag! Telling the man in your life over and over and over again that he should workout with you will only discourage him. Beating him over the head with the fitness stick won’t crack that thick skull of his. Plant the seed and let it grow. Tell him when you are heading off to the gym. If he doesn’t speak up and say he wants to join you, leave for your workout. When you get back mention how good the workout felt and then drop the subject.

Make a game out of it. Exercising doesn’t mean jumping on a treadmill and running until your legs fall off. Exercise is just the simple task of moving. Want your man to work up a sweat, challenge him to his favorite game. My hubby usually picks the one sport that I hate – basketball. He only picks it because he knows he can beat me at it every time. I always go along with it because the winning makes him feel oh so manly, but secretly I WIN because I got him exercising. Tera – 1 , Hubby 0.

Brag. Tell your hubby about all the amazing gains (and losses) that you’ve made in the gym. Model  your “pre workout jeans” and let him see how fit you have become or challenge him with a pushup contest and show him how strong you’ve gotten. BTW – getting beat by a girl in a pushup contest will definitely get him to the gym more often, so if you really want him to workout – start working on your pushups.

Make it interesting. Just because you love doing Body Pump and Zumba doesn’t mean he will too. If he is an absolute newbie to the gym, help him find activities that he would like and want to stick with. Are you unfamiliar with all that a gym has to offer? Hire a trainer for your guy. A trainer knows all of the ins and outs of a gym and they can help steer him in the right direction to find what workouts would fit him best.

Be Honest. Tell your partner why you want them to get more active. Is it because heart disease runs in his family? Is it because you’ve noticed a few health problems? Or do you notice that he’s having a harder time doing things that he used to do with ease? Honesty is always the best policy, but also remember their feelings. Even though our men seem to be made out of steel, they still have feelings too. Imagine how you would feel if the love of your life told you that you were getting a little soft around the middle? Harsh criticism hurts, so be gentle.

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Motivation – Is it in you?

March 3, 2011 By

MOTIVATION  [moh-tuh-vey-shuhn]  Noun.  Definition: that which gives purpose and direction to behavior

We can motivate ourselves to rush through a project so we can get out of work early. We can motivate ourselves to give up our daily trip to the coffee shop for a month to pay for that impulse purchase we just made at the mall. We can even find the motivation to sprint through a slippery parking lot to get to our warm car.  But when it comes to motivating ourselves to exercise and eat right, why is it we just can’t seem to find the motivation to do it? We know all the facts: it will make us feel better, we’ll live longer lives and it will give us more energy. It’s something that has positive results and we know we should be doing it, so why do most people find any excuse in the book to not do it? Well, the answer to that question is simple – being fit and healthy takes work and the results are not IMMEDIATE. Humans are all about instant gratification. We know what we want and we want it NOW! The “average Joe” is used to getting things instantaneously – Instant Messenger, Fast Foods, Buy It Now. No waiting with minimal effort! So what happens when the “average Joe” decides to get healthy? The “average Joe” gets on the treadmill for 15 minutes, pops a few magic diet pills, eats a salad for lunch and expects to lose 15 pounds in 2 days. And when those expectations are not met, the “average Joe” gives up. And that, my friend, is why the “average Joe” in America is overweight and unhealthy. It doesn’t take a person 1 week to get unhealthy, so it’s insane to think that it’s possible to get healthy overnight and without some sort of effort. Just because you are not “seeing” immediate results does not mean that small changes aren’t happening. Each small change contributes to the big changes. When it comes to your health, think ahead and see the big picture. If you take care of yourself now, in less than 2 weeks you can be feeling much better. In a few months you can have a “new” body. In a few years you can be achieving goals that you never thought were possible. And, in a few decades you can be a healthy, medicine free “senior” running laps around your walker bound friends.  Your health is not something that you should disregard just because you don’t feel motivated to do something about it. Just knowing that your quality of life will GREATLY improve should be motivation enough. The next time you feel your motivation to workout and eat right waning, think about how much that one workout or one healthy meal can help your health in the long run.

“The way you talk to yourself can make you or break you. Tell yourself you can’t and you won’t. Tell yourself you can and YOU WILL. Your motivation always starts with you!”

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Get A Head Start on 2011

December 1, 2010 By

It’s almost New Year’s Eve and we all know what that means: New Year’s Resolutions. This IS the year you are going to make changes and stick to your resolutions. New Year, New Goals, New You – right? It can be if you have the right plan. Here are 10 tips to help you create and reach your goals for the New Year.

1. Set resolutions that are realistic and based on your personal history. Learn from your failures. If you want to exercise five days a week and you haven’t done it in the past, try to do something that you are positive you will and can do. Start with exercising twice a week. And go from there.

2. Set “in between goals”. You might want to lose 50 pounds or get a 6 pack, but it won’t happen overnight. Set your sights on small goals that will lead you to the big goal. Completing the small goals will keep you motivated and excited to reach the ultimate goal.

3. Evaluate whether or not you have the skills to attain your resolution. If you want to start a strength-training program but have never lifted a weight or been inside a gym, there’s a good chance you’ll get intimidated or confused and give up. If you’re not sure how to reach your goal, get help.  Ask a friend for advice, seek a pro or hire a personal trainer.

4. Write down your resolution and your plan. Be clear on what your goal is, how you plan to reach it and what you will do if you slip up. A well laid out plan will help to ensure success.

5. Keep track of your progress. For example, if you write down each workout, in time you can look back at past workouts and see the gains you’ve made.

6. Be positive. If you say you can, you can! The way you talk to yourself really affects your ability to attain your goals. If you slip up, don’t beat yourself up about it. You’re human! Acknowledge it, figure out why you slipped up and remember what happened so you will be ready for the next time.

7. Lose the excuses. Excuses are just reasons that you create because you are too scared to move forward. Don’t let excuses and fear keep you from your goals.

8. Get support. Reach out to your family, friends or a group of people who share the same goal and who can encourage you and help you through difficult times.

9. Use common sense. Avoid tempting situations that my cause you to make poor choices. If your downfall is ice cream, then don’t walk into the ice cream shop.

10. Be prepared! If you plan to go to the gym after work, have your bag packed & ready to go the night before. If you want to eat better, make enough healthy foods to last you all week. Put them in clear containers in the fridge for easy to grab meals.

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‘Tis The Season! Goblins, Gobblers, Gatherings & the Gift of a Spare Tire.

October 28, 2010 By

As we enter the holiday season, many of us stress out about gaining excess weight. With all of the delicious meals & family gatherings filled with baked goods, how could one not be tempted? There are many ways to stay on track & even improve your fitness level before the New Year rolls around. This year let’s try to do things a little differently…No more punching extra holes in your belt, refuse to buy yet another pair of stretchy waisted pants to help with post-meal discomfort & win the battle of the bulge! If you’re looking to maintain or lose weight this Holiday Season, here’s a SMART PLAN you can refer to help you stay in shape & avoid the typical holiday weight gain.


Sweets

Meals

Alcohol & Agua

Rest

Training


Plan ahead

Light

Adjust your Attitude

Nutrition


Sweets: Sweets & treats are THE downfall of the Holiday Season. You can have them, but limit your sweets & treats to the actual holidays and days that being with “S”. Eat your sweets slowly & REALLY enjoy your treats. Savoring the flavors will cause you to slow down and be more conscious of what & how much you are eating. You can indulge, but remember to do so in MODERATION!

Meals: Eating 5-6 small meals a day instead of 2-3 large meals will help keep cravings and overeating at bay. Each meal should be between 200-300 calories and be rich in lean proteins, produce and whole grains.

Alcohol & Agua: Limit your alcohol consumption and increase your water intake. When drinking alcohol, try to make low-cal choices like wine or champagne and stay away from high calorie drinks like daiquiris. Also, drinking water or a low-cal non-alcoholic drink in between your alcoholic drinks will help reduce your calorie intake.

Rest: All of the running around we do during the Holidays can be exhausting. Make sure to get your 7-8 hours of sleep a night. Being rested will lead to you making better food and exercise choices and ensure you have the energy to keep up with all the holiday activities.

Training: Get in 30-60 minutes of exercise 3-5 times a week. Exercising doesn’t mean being a “slave” to the gym. You can make it fun – take the kids outside & go sledding, snow shoe on hiking trails, have an old fashion snowball fight. Whatever it is, just get yourself moving.


Plan Ahead: Schedule workouts in your day planner & treat them like you would any other important appointment. Make a grocery list of good food choices for healthy meals so you won’t be tempted to buy “whatever is easy & in a box” at the store. Having a plan in place will make it easier to stick to your goals. If you know you are going to a big Holiday party on weekend, then you can plan out healthy meals and a workout schedule for the week so you won’t feel guilty splurging a bit at the party.

Light: As the amount of daylight decreases, so can our moods. The combination of the cold weather & the lack of sunshine can cause you get the winter blahs and want to snuggle up on the couch with some junk food until spring. Get outside and exercise or open up the shades on sunny days to let the rays in to increase your mood.

Adjust Your Attitude: Stop thinking “It’s the Holidays, it’s ok to put on a few pounds” and start thinking about how you can look HOT FOR THE HOLIDAYS! You can stick to a healthy diet and moderate exercise program and still have fun. Eat healthy and exercise most days of the week and you can “cheat” without destroying your diet.

Nutrition: Make sure you are getting the right foods to keep your body healthy during the hectic Holiday Season. A diet full of colorful fruits and veggies, lean proteins and whole grains will give your body the nutrients that it needs to stave off sickness, give you energy for workouts and keep you up and running to all those Holiday Events.

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10 Ways To Stay Motivated

April 21, 2010 By

I often hear people say, I need to workout, but I just can’t get motivated. Even seasoned athletes experience highs and lows occasionally before getting started.

There are so many ways to motivate yourself to exercise, and I want to share some ideas that have helped me. Sure I’ve had days when I’ve struggled with exercise. Just like everyone else, there are days when I’m too tired, or have too many things scheduled to find time to exercise. With 2 full time jobs, I have a plate full of responsibilities and everything seems to require top priority. But my workout is my time for myself, so I have a secret stash of motivational jolts that keep me on the fitness trail.

1. The post-workout high. I always feel on top of the world after a good workout. I feel strong, confident and like I can accomplish anything!

2. “Me Time”. This is your special time for yourself. While many women make time to take care of others (kids, husband, other family, co-workers, boss), they often neglect taking time out for themselves. Make your “you” time a priority, and don’t break that exercise appointment.

3. The dread of feeling disappointment from not exercising. I hate the guilt, frustration and feeling like I have missed something very important when I skip my workout.

4. REWARDS!!! After every fitness milestone, I reward myself with something. It doesn’t have to be anything expensive: a book, cute shoes, a pretty new nail polish, a bouquet of flowers or my favorite – a new purse. If I am having trouble getting motivated, I remind myself that after I reach my goal I will be sporting a new purse.

5. Fitting into “new” old clothes. Remember that sexy pair of jeans that you are just dying to wear again? Remember how amazing you felt the last time you wore them? Enough said – get moving so you can wear them again!

6. Stress relief. Stressed from a long day at the office? Get out and work it off. It really helps to have this physical outlet to let go of all that tension.

7. Time for contemplation. Sometimes, I enjoy losing myself in my thoughts when I exercise. I’ve found it often helps me uncover solutions to daily problems.

8. A workout partner. Not only is it much more fun to exercise with a friend, you have a sense of responsibility to them to keep your workout appointment.

9. A coach or trainer. Worth the money, if even just for the motivation and the accountability of having to keep an appointment. Need the name of an AWESOME trainer? Let me know…I think I might know someone. LOL!

10. Keep an exercise journal. People who keep a journal of their workout routine have a far better chance of success than those who do not. The journal is your own personal checkpoint to remind you where you came from, where you are now and what your intended goal is to be.

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