Fun with Resistance Band Circuit Training

Recently someone asked me if I had any ideas about an exercise routine they could do with their resistance bands.  I was surprised that this was a subject that I had not covered yet but was excited for the new idea.  Resistance bands are super easy for travel, at-home workouts and even circuit training when you're crunched for time.  They are a great tool to use for lighter resistance and higher repetitions.  Bands comes in all different styles and thicknesses.  I recommend investing in a few different thicknesses of bands so you have some variety in 'weight' for your workout.  The band that I used for my workout is made by Power Systems and is long enough to be wrapped around an anchor point.  It also has an attachment that you can close into a door and it will stay.  Bands are typically pretty inexpensive and depending on how often you use them, they should last you a good amount of time. 

The workout I designed would work well as a timed circuit.  This means that you complete one set of each exercise for a set amount of time and then start over at the beginning.  I recommend doing three sets of each exercise performing each exercise for one minute with a 20-30 second rest in between to get yourself set up for the next exercise.

Your workout will consist of seven exercises:

Using a tree as an anchor point:

Chest Press

Chest Flies

Squat to a High Row (not pictured)

Using your foot as an anchor point:

Squat to a Overhead Shoulder Press

Bicep Curls

Reverse Flies

Single Arm Tricep Extensions

CHEST PRESS: Wrap the band around the tree and face away from the tree to start with one foot in front of the other.  It doesn't matter what foot you have in front...whichever you prefer is just fine.  Contrary to my picture, the band should be at chest height to start, my band is a little lower than it should be though i was still able to complete the exercise with correct form.  The starting position for your hands is palms facing eachother.  As you press the band forward, your palms will turn down towards the ground keeping your arms at chest height.  As you come back to your starting position, your palms will end by facing one another once again.  Remember for each exercise that exhalations are performed when the exercise is difficult and inhalations are performed when the exercise is easier.  For example, the press forward is the hard part so you'll exhale and inhale as your hands return back to their starting position.

CHEST FLIES:  You will begin in the exact position as the chest press with your palms facing one another and your feet in a split stance.  Again, the band should be at chest height and not quite as low as the picture shows.  Begin the exercise by extending both arms straight out in front of you at chest height with your palms facing one another.  Keeping a slight bend in your elbows, (not 180 degrees and not 90 degrees but somewhere right in between those two angles) you are going to extend your arms to the sides until they are in line with your body.  Press your palms back towards your starting position and repeat.

SQUAT TO A HIGH PULL

I failed to download this photo but you can always refer back to previous posts if you're confused on form.  This will be the only exercise where you will be facing the tree.  Feet will be shoulder width apart and your arms will be extended in front of you at chest height.  You will perform a squat with a good form...push that booty back and let your weight shift back into your heels not letting your knees cross the planes of your toes.  Keep your arms outstretched until you begin to stand.  As you stand, you are going to pull the band back towards you with your elbows high squeezing your shoulder blades together.  Your arms will end at a 90 degree angle.  As you begin to extend your arms back, you will perform your next squat and repeat this full body exercise. 

SQUAT TO AN OVERHEAD SHOULDER PRESS

Start with your feet shoulder width apart with the band underneath each foot.  You have control on the resistance you're up against by how tight the band is when you step on it.  If you need to make the resistance easier, simply give the band some slack and then step onto it.  The exercise is performed similiar to the last exercise but instead of a row you will perform an overhead shoulder press.  Start by performing a squat with your hands at your shoulders and palms facing in front of you.  As you stand from your squat you're going to press the band up overhead and repeat by dropping your hands back to your shoulders while performing your next squat.

BICEP CURLS

Start in the same position as the squat press with the same rules applying when it comes to how much resistance you can handle.  Palms will be facing away from your body and you're just going to curl the band up to your shoulders with your elbows staying close to your body and then return back to your starting position.

REVERSE FLIES

Grab the band with both hands holding it out in front of you about shoulder width apart.  You can adjust the resistance if necessary by giving yourself a little more slack between your hands.  Pull the band at chest height until your arms are fully outstretched at your sides and squeeze your shoulder blades at the end of your exercise.  Bring your hands back to their starting position and repeat.

 

SINGLE ARM TRICEP EXTENSIONS

Step on the band with one foot giving yourself the appropriate resistance.  Since we are doing one arm at a time, feel free to switch arms at the 30 second mark.  Bring your arm up overhead and hinge at your elbow keeping it nice and close to your ear the entire time.  Palm will be facing up to start the exercise and just press the band up until your arm is extended and lower back down to your starting position.  Your elbow should stay high the entire exericse.

Like I said before, perform each exercise for one minute doing as many reps as you can with correct form in that time.  Give yourself 20-30 seconds in between each exercise.  Try to perform one set of each exercise before taking a longer break before you start your next full circuit.  I plan on doing another band workout post in the near future so have fun with this one and stay tuned for more band excitement.

Let's Work It Out Smarter.

Doesn't everyone want to work smarter not harder?  Well I can help you accomplish that...though you'll still have to work hard.  Full body exercises give you a little more bang for your buck because they work more than one muscle group at a time.  Though I know most exercises do this, full body exercises take it one step farther by basically combining two exercises and making them one tough set.  You will tend to feel a quicker fatigue when performing these combinations but it will be very effective as long as proper form, breathing and focus are all working together.  With that said I would like to apologize for the lack of proper footwear in my photos.  I always wear shoes when I work out but was taking full advantage of this beautiful day with a pair of flip flops and failed to bring shoes with me.
 
So here are the exercises I combined to make them into a full body, get your heart rate up and get you tired exercise. 

 
Kettlebell Sumo Squat High Pull

Target muscle groups: Quads, hamstrings, inner thighs, traps, shoulders.  (There are many other muscles all of these exercises work, I will keep it simple and just name the primary targets.)
 
Feet should be wider than your hips with your toes pointed out to the side as if you were going to do a plié.  As you squat down, drive your knees towards your toes.  Don't let your knees dip towards the middle.  One way to keep this form is to think about pushing through the outside of your shoe as you stand from your squat.  The kettlebell will be in both hands to start with your arms straight.  As you squat down and start to stand, lead with your elbows and pull the kettlebell towards your chin.  Repeat this exercise.

Kettlebell Swing

Target muscle groups: hamstrings, quads, glutes, shoulders, heart. (When I say heart, I mean it will be a cardiovascular exercise as well as a strength exercise)

Start in just about the same position as the sumo squat but bring your feet in a little closer together and your toes can be facing forward.  Think about your hips being a hinge throughout this exercise.  You should never try to control the kettlebell with your upper body but rather use the momentum of the swing to keep the exercise going.  I always tell my clients to keep their chest up which will help them from putting more pressure on their lower back.  Start with the KB hanging down and push your hips back with a slight bend in your knees.  Keep your neck in line with your spine.  As you swing the KB forward (swinging it only until it is parallel with the ground) throw your hips forward and squeeze your glutes together.  As the KB swings back down keep your chest high and push your hips back to get ready for the next swing.  Repeat this exercise.

Reverse Lunge with a Lateral Raise

Target muscle groups: quads, hamstrings, glutes, deltoids.

I have taught both of these exercises in previous posts but I will review them for you.  Start with dumbbells at your sides and take an oversized step backwards.  Keeping good posture, drop your back knee towards the ground without allowing your knee of the front leg to pass the plane of your toe.  Step your feet back to their starting positions and raise the dumbbells out to the sides until their are parallel with the ground.  If you want an added challenge, instead of waiting to raise them when you are back to standing you can raise them when you are down in the lunge position.  Repeat this exercise.

Sit Up with a Front Raise

Target muscle groups: core, shoulders.

Using just one dumbbell, lay on your back with your knees bent and feet flat on the floor.  As you begin to roll your body up to a seat position the dumbbell will be out in front of you.  Once you are in your seated position raise the dumbbell overhead and then slowly and in a controlled manner, roll yourself back down until you're laying on your back.  Repeat this exercise.





Dumbbell Bicep Curl and Shoulder Press

Target muscle groups: biceps, shoulders

Start with the dumbbells at your sides and then curl them up to your shoulders.  Your palms can face each other throughout the entire exercise.  Press the dumbbells over head and bring them back down to your shoulders.  Reverse curl them back to your starting position.  Repeat this exercise.

When performing this exercises, try to get at least 12-15 repetitions in and two to three sets depending on how much time you have.  Use a weight that gets progressively more challenging the last three to five reps.   Like I said before, remember to keep proper form, always breath while lifting weights and last but not least have some fun burning those calories and getting stronger. 

Nothing Like A Good Snack..

Happy Mother's Day to all the moms out there.  I'm so lucky to have such wonderful women in my life especially my mom.  I wouldn't be the healthy and active person I am today without her in my life.  What better gift than a yoga mat for her on this beautiful day :)

After a wonderful day celebrating,  I spent quite a while in the kitchen preparing meals for the week.  There's nothing better than having that all done and just having to worry about grabbing and going.  If I don't take the time to do this, I tend to spend a lot of extra money buying food on the fly when I already spent plenty on groceries that would last me the whole week. 

Good wholesome snacks are what get me through days where I don't have much time for anything but work.  I try to pack 'real food' snacks for myself to ensure I'm making healthy choices throughout the day.  When I say real foods, I mean foods in which I know every ingredient in them...I can spell them, pronounce them etc.  The more processed the food, the more likely you're going to see more ingredients that are hard if not impossible to pronounce.  How do you know what is actually in something and how it effects you if you don't even know what it is.  So many aisles in the grocery store are stocked up with food that is processed with additives, preservatives and artificial sweeteners that are not good for your body.

So I've compiled a list of good snacks ideas to help you stay full and keep you fueled throughout your busy days.

• banana or apple with 2 tbsp. natural peanut butter (peanut butter should have two ingredients, peanuts and salt.)
• 1 serving of carrots and cucumbers with 2 tbsp. hummus. 
• 1/4 c. mixed nuts and 1/4 c. raisins (make sure the only ingredients are salt and the different kinds of nuts in the package)
• Larabar (only if you're in a hurry.  I like the cashew cookie or peanut butter cookie...the only ingredients being dates and the nuts)
• hard boiled eggs
• 2 rice cakes with 2 tbsp. peanut butter...if you have a sweet tooth, you can add some honey
• 1 serving cooked edamame.

Now get in the kitchen and get those meals prepared for the week.  I promise you a smoother, less stressful week if you decide to do so.  Besides my lovely snacks, I have baked cod, salsa chicken made in the crockpot, tabouli and portabella mushrooms mixed in spaghetti sauce with quinoa or bulgur instead of pasta on my menu.  Be creative, mix it up and be a food label reader this week :)

Finding Balance..

While on my vacation I learned the power of just taking a break.  This can relate to any aspect of your life really and maybe one of the hardest things to actually commit to doing. How often do you allow yourself enough sleep, enough time with your family and friends or enough time to simply unplug?  I can say I'm very guilty of making excuses as to why I can't do these things.  The good thing is it doesn't have to be that way.  I don't have to be a victim of my situation because at any time I can change it and work towards making my life the way I want it to be.

I know I'm supposed to talk about fitness and things to help you with your exercise endeavors but I've come to realize that letting your body rest properly and refresh can have the same positive effects on your life as working out and eating right does.  Just imagine how you'd feel if you had all of those things...time to relax, a consistent workout schedule and healthy food choices.  I have, for the most part, two of the three of these things and my new goal is to work on the missing piece to the puzzle.

There are a few ways I'm going to work towards this goal and I'd like to share them with you.  I always tell my clients that when people give you advice you always have the option to use what works for you and let go of the rest.  I encourage you to do the same.  Things that work for me may not work for everyone but hopefully you can always take something away from it.

1. Plan ahead.  If I don't do this, I will more than likely back out of it because I'll find reasons why I shouldn't.  So my next vacation is already in the works and I plan on getting it arranged by mid summer so I have something to look forward to in the fall.  It will give me the time I need to save money for it properly. I will also be able to let everyone that is effected by me leaving know in advance so they can plan accordingly.  It will also give me something to look forward to on the days where my motivation level is low.  I have learned that at the end of the day, work will be there when I get back and everyone understands the importance of some R&R and I will come back feeling refreshed and ready for reality.

2. Balance is the key to all around happiness.  I always want to keep the truly important things in focus.  Sometimes when I get consumed in my busy life, I find myself always working and not having time for much else.  I am lucky that no matter how busy I get, I can at the very least always find time to workout and stay healthy since I work at the gym.  The downside to this is my work to life balance is completely out of whack.  My family, friends and their health as well as mine is the above all the most important things in my life.  Money is just money and my job doesn't define me.  I want to love what I do but I want to spend my time with the things more important than work as much as I can.  I want to continue to work on this balance as I think everyone should.  As the saying goes, the best things in life aren't things.

3. Sleep.  I think most of the world needs to get more sleep.  Allowing your body the proper amount of time each night to rest and rejuvenate for the next day has so many benefits.  It helps to keep your immune system working properly, improves your ability to focus as well as it helps to relieve stress.  There are many other aspects that sleep helps with as I just named a few.  My new goal is to try to get to bed earlier each night even if it is 15 minutes a night.  In four days I'll be going to bed an hour earlier and slowly but surely I'll be going to bed at my goal time.  It's realistic to say for me that between 9:30 and 10 is a good start.  That would mean on average I would be getting about eight hours of sleep a night.  How many hours of sleep do you get a night?  If it's not more than 7, I strongly suggest committing to a goal similar to mine.

So sit down and think about the changes you want to make in your life.  These are habits that will not change overnight but in time with focus and dedication you can do anything.  There is nothing better than getting the time you need to refocus yourself.  Vacation is something everyone should be able to enjoy with proper planning.  You work hard and deserve that time for yourself as a reward.  In the mean time think about what the most important aspects of your life are and see if they're getting the proper attention.  If not, find ways to work towards fixing that.  Lastly, get that sleep...your body will only thank you when you wake up feeling ready to take on the day rather than just getting through it.  Happy relaxing everyone!

Outdoor Workouts Are Finally Back.

Hey everyone! I'm back from my vacation in Florida and feeling nice and refreshed from the daily dose of sunshine and warm air as well as from the amazing time I had with my family.  I am so happy I took the time out of my busy lifestyle here at home to just relax, have no agenda and not set an alarm for a week.  I actually should've done it sooner.  I always forget the importance of getting away and taking some time for myself.  I get caught up in the go go go and forget to slow it down.  At the end of vacation, work is always going to be there and everyone will survive without me and I get to recharge my body.  Let's face it, a lot of us end up running on fumes and never stop for countless reasons.  My new goal is to stop and relax and give myself the time I deserve from working so hard. 

I knew on vacation that the one form of exercise I could count on would be going for a run.  Other than that I wasn't sure what else I would have access to.  We went swimming and played some pickleball but there was no weight room and no boxing gym.  Well, that right there put me out of my workout comfort zone.  I was happy to get outside and just get to run in the sun though even if it was a bit of a struggle at times as I need to get back into working on my  longer distance endurance.  I would've enjoyed going to the weight room with my mom but since that wasn't an option I had to make do with what I had...my body and my ipod. 

This workout is a good one to get yourself back into some outdoor workouts.  It requires nothing but yourself and watch if you have one.  Find a good path and go for it.  I want to incorporate some intervals with body weight exercises to give you a well rounded 30-40 minute full body workout.

There will be four sets of intervals and five exercises to complete.  Make sure you start off with a couple minutes of just warming up your body whether that entails walking or a slow jog. 

Run:
30 second run followed by 30 second jog or walk.  The run should be faster than your normal pace and the jog/walk is just a quick recovery before you have to run again.  Repeat these one minute intervals of 30 second run and 30 second jog five times.

Exercises:
Push Ups
Squats
Bicycle Abs
Burpees
Lunge Walks

Each exercise you will perform 50 repetitions at your own pace except for burpees which will be 25 repetitions.  Since you are only doing one set of each exercise, the rep count can be a little higher.  Listen to your body and do the best you can.  Breaks are okay as long as you jump back into the exercise as soon as you can.  I have explained all these exercises in previous posts so if you're questioning proper form, please refer back to those posts before you start your workout.  It is extremely important to use the proper form when performing these exercises. 

Once you are done with your exercise, you will have a one minute break before you begin your second set of running intervals. After you're done running your second set, jump into the next exercise on the list.  Repeat this until you end with the last set of exercises.

The pace in which you complete your exercises will determine the length of your workout.  Since you will be running for 20 minutes, you will have enough time to finish all the exercises in a timely manner.  If you're in a time crunch, eliminate a set and get as much done as you can. Since you're outside, find a fun safe place to run where you will have room to stop and complete your exercise before continuing on.  If the weather is crummy, you can always complete it on the treadmill too.

Next week, I will diving into what I was talking about at the beginning of this post...the power of recharging and taking some time off.

Happy workouts everyone! 

Pull Up City

I can't tell you how many women have told me they want to be able to do a pull up.  Listen up ladies, they are tough but they can be done...just have to be consistent and know that there are many different ways to train your body to get stronger to be able to do one.  Plus, having the ability to do a pull up really looks good on your resume when you're applying to be a certified badass.

 

The main muscle group used to perform a pull up is the latissimus dorsi or commonly called the lats. There are many upper body muscles that aid the lats during the exercise as well. I won't get all anatomy class on you but if you do want more detailed information on an exercise exrx.net is a great resource for fitness enthusiasts and curious exercisers.

 

So let's get into it and start at the beginning.  I have five different pull up variations so that any fitness level can perform one at some degree. 

 

Jump Pull Up - I used an underhand grip for most of my examples but you can also use an overhand grip if you'd like.  Start with your feet on a box or bench and hands placed on the bar shoulder width apart.  The exercise is performed exactly how it's named.  Jump up and try to use as much upper body strength as possible.  Your chin should be above the bar at the height of your exercise.  Control your body back down and repeat.

 

Negative Pull Up - This type of pull up is performed by exerting the most energy on the way down rather than on the way up.  Jump yourself up so your chin is above the bar and then fight the resistance as much as possible on the way back down to the box.  I always give a goal of five to six seconds on the down phase.  As your muscles fatigue, your hang time might decrease but try to do five really good ones rather than 10 mediocre reps.

 

 

 

Seated Pull Up - I performed this type of modified pull up on some suspended rings but you can use a straight bar or a TRX if you have one handy. Sit with your legs crossed and the TRX or bar should be high enough that your arms are almost fully extended before you begin.  Using as much upper body strength as possible, pull yourself up while pushing through the outsides of your feet as much as necessary to perform the repetition.  Control your body as much as you can on the way back down to the ground.

 

Band Pull Ups - More than likely you will need assistance getting your foot in the band.  Most gyms have thicker resistance bands you can use, you just may have to ask a trainer or the front desk.  Place the band on the ball of one foot and straight up your leg so the band is nice and tight.  The band is going to be your assistance for the exercise.  The thicker the band, the less work you have to do.  The motion will be the same as the last examples, pull up until your chin is above the bar and control your body back down.  Have someone help you place your foot in the band and take it out just so it doesn't snap up at you.

 

It's important to know that you won't become hulk overnight and baby steps towards success are important to note.  I would rather do less great reps than more not so great reps.  You want to get the most out of your workouts so make sure you're focusing on form and being consistent.  Variety is also a great way to change it up for your body and keep it guessing.

 

Have a happy sweaty day and get those lat muscles burning.

A Week In The Life..

I have come to the conclusion that many people have a misperception of a personal trainer.  I don't say that in a sassy or condescending way at all.  It just seems that people tend to assume that because I do what I do for a living, that it all just comes naturally to me without even trying.  I've had a number of clients act surprised when they see me working out on my own time. The reality is my only option is finding time for myself when I'm not training others.

This got me thinking, I've given you a day in the life of what I typically eat and I've talked about the exercises I enjoy but I've never talked about a week in the life of me when it comes to my workout routine.  I work hard to achieve my goals and it's very important to me that I consistently practice what I preach.  I want my clients to always know that there's nothing I make them do that I haven't done before myself.  For me it's crucial they know that I take care of myself and that I'm real and genuine.  I am passionate about helping people and incorporating exercise into their lives in a fun and never boring way.

So here goes a typical week in the life of me:

Monday: Typically I'll have a 60 minute weight training workout with one of my trainers before I have clients starting at 7.  I used to box and kickbox later at night for my interval cardio but will have to wait until summer to add that back in.  Sometimes two workouts in a day is easier because of the amount of time I have.  I actually like splitting up my lifting and cardio so I can rest up a bit in between.

Tuesday: I usually take the day off because of work and class at night.  I realize it's a pretty random day to take off but it just seems to work best for me.

Wednesday: Usually Wednesday is similar to Monday.  I have early clients starting at 5am and a break around 7:30 for an hour or 90 minutes.  Today I did sprint intervals on the treadmill for 20 minutes (1 minute sprint, 30 second jog rest x 10) and then did a lower body lift until my client at 9.  I box on Wednesday nights to get some more interval work in and relieve some stress at the end of the day.

Thursday: I have a weekly 60 minute training session on Thursday afternoons with my other trainer.  Ideally I would like to do some cardio beforehand but that doesn't happen often.  Thursdays are one of the days where I feel a little bit on the tired side so that's where my trainer helps out and holds me accountable instead of taking the day off. Trainers need trainers too sometimes :)

Friday: Fridays have been on the busier side for me so I tend to take the day off. I want to start getting a run in once it gets nicer out or at least tolerable running conditions.

Saturday: 6am boxing is on the agenda bright and early for me.  If I didn't workout before I started working, I may end up just going home instead of doing something.  I enjoy getting my workout in early and not having to worry about it the rest of the day.

Sunday: Yoga is one of my Sunday goals.  Ideally I would get yoga in twice a week but I'll probably have to wait until my class is over and summer is here before I'll have a little extra time on my hands.

Some people may call me crazy after reading my routine, I call it fun and enjoyable and just a every day priority. I will say this, if I'm having an off day or my body is telling me absolutely not, I will take the day off to recover a little.  Listen to your body and check in with it often to make sure it's up to the task at hand that day.  It's important to push yourself but it's also important to take care of yourself. 

So there you have it, what I do behind the scenes each week to practice what I preach.  That is why fueling my body properly is so important and I focus on eating right...most of the time.  Take a look at your routine...are you consistent? Do you take a couple days off for recovery? Do you change up your workouts? All these are good questions to ask yourself when getting a weekly routine of your own.  Schedule some time each day to invest in yourself, you only get one chance to live a healthy and happy life...so take action and go for it!

Sets That Are Super.

 

In order to keep your workouts interesting and be efficient with your time, there is nothing better than supersets. There is not a workout that goes by that doesn't include them for me. What are these sets that are supposedly super you ask?  They are two exercises that you do one right after another that typically include two exercises of the same muscle group or two exercises of opposing muscle groups.  There are a million different combinations you can do that would be considered a superset but I came up with a few basics to give you an idea of what I may do in a typical lifting workout.

I incorporate them in my workouts and my client's sessions as well for a few reasons...

1. We are able to get through more exercises because of the short length of time needed to rest.  When you are doing a chest exercise followed by a back exercise, the rest time doesn't have to be as long since you are contracting different muscle groups.  If you are doing a chest exercise followed by  another chest exercise, you may need a little more rest time in between but not much if the weight is manageable but challenging.  The goal is to do both exercises before resting and repeating another set.

2. Everyone loves variety.  I would not be successful as a personal trainer if I did the same thing week after week with my clients.  Supersets give me the opportunity to spice things up and make my clients' workouts fun.

3. There's never enough time in the day so with supersets you can easily be in and out of the gym without feeling like you need to spend hours there to have success. 


Here's the workout plan:

*Two Upper body exercises paired*

Bench Press - Line your eyes up with the bar before you begin the exercise.  Bring the bar to your chest and back up in a controlled manner and repeat.  Inhale on the down motion and exhale on the up motion.

Pull Ups - There are ways to modify pull ups if you can't do an actual pull up.  Start with a jump pull up.  Jump up and pull yourself up at the same time and come back down to the ground to repeat.  Another way to perform a pull up is by jumping up and controlling your body on the way back down.  I only got good at pull ups by practicing and doing them consistently.  It's a pretty rad exercise if you ask me.










*Opposing Muscle Group*

Chest Flies - Lay on a flat bench with a pair of dumbbells.  Start with palms facing each other.  Fly the weights out to the sides with a slight bend in your elbows.  The dumbbells shouldn't go any lower than in line with your body then just bring them back up to the starting point and repeat. 













Dumbbell Bent Over Rows - Start with one knee up on the bench and a flat back.  Your hand should be stacked below your shoulder.  The dumbbell should be in the hand with the leg that isn't up on the bench.  Row the dumbbell up towards your rib cage keeping your back flat.  Lower the weight back down slowly and repeat.













*Same Muscle Group*

Dumbbell Shoulder Press - Start with your palms facing each other and the dumbbells at your shoulders.  Press straight up and back down to the starting point.  Remember to relax your shoulders so they aren't hugging your ears.












Dumbbell Lateral Raises - Start with the dumbbells at your sides or in front of you and raise them up until they are parallel with the ground. Lower them back down and repeat.
 
 
 
 
 





Supersets can be used in all kinds of different workouts whether it be a cardiovascular exercise paired with a strength exercise or a strength exercise paired with a stretch of the same muscle group.  There are a million different ways to do it.   Give it a try, they are super (pun intended)!

 

The Shoe That Fits.

Up until about two years ago, picking out running shoes was simply finding some that looked great and also had my favorite colors on them.  I didn't take into account what kind of support they would give me.  That thought actually didn't even cross my mind only because I figured if they were new they had to be decent, right?  Nowadays, I realize that's not always the case. 

I'm on my feet more often than not throughout the day.  I spend most of my time in a typical work week standing, walking, running and demonstrating exercises more often than I find myself sitting and relaxing. Don't get me wrong, I would not be very productive or happy sitting at a desk all day but the years of playing sports and being active has taken a toll on my body even at the young age of 28.  This is what led me to the conclusion that finding the right shoes is very important and crucial to keeping my body healthy and supported.

Every six months or so my knees start to ache and hurt when I walk upstairs.  They crack and crunch when I bend down and though it sounds awful, it's not painful...yet.  When all of this starts to wear on me, I know it's time to visit the shoe store for a new pair or two. 

I recently had a great experience at Performance Running Outfitters a couple weeks ago.  Were my shoes expensive? Yes.  Were they worth every penny? Absolutely.  I recommend anyone who is active, in shape or trying to get in shape to go to a store that can check out your gait, watch you run or walk and put you in the shoe that best fits you.  There are a lot of places that have more affordable prices but I guarantee the quality just won't be there.

So I went to the store and told the employee there exactly what I use my shoes for.  I think it's important to get shoes based on the activities you plan on doing in them.  I wanted a pair that I would be able to workout and run in but I also wanted some that I could be on my feet all day and feel comfortable when I'm training. 

I think the best part of my experience was actually getting taped on a treadmill while running.  It made it clear what my feet do when they strike the ground.  It was very obvious that I pronate (when I run my feet strike the ground and go inward)...some people supinate, which is where they ground strike and their feet go outward.  Look at the bottom of your shoe and see where the tread is the most worn.  This will give you a vague idea of what your feet do each time they hit the ground.  

The way you walk and run is just what it is.  It's nearly impossible to try to correct your gait by yourself especially as you get fatigued. With that said, there are ways to correct your gait and decrease your likelihood of getting injured.  I could see just by watching my own running gait why people get hurt so often.  My left foot would pronate as I stepped and it would naturally correct itself which is common.  The right foot on the other hand would pronate as I stepped and wouldn't correct itself.  Eventually, the inability to correct the pronation would catch up to me and I'd probably suffer from some kind of injury.

This is where inserts come into play.  I was fitted for an insert that would correct the issues in my right foot but not overcorrect the non issues in my left.  I could tell in a day or two of wearing them that I made the right decision in going to that store.  I feel confident that I am supported from the bottom up.  I even got a small selection of colors and picked out some neon green ones to encourage the spring weather to get here.  I realize they aren't as awesome as the shoes I used to get but they are thankfully awesome in a different way.  They are functional, prevent injuries extremely comfortable. 

So when looking for shoes, here are some questions to ask yourself:

• What am I primarily going to use them for?
• What is my budget?
• Do I have any past or present injuries that would affect how I run or walk?
• Do I have any joint pain during physical activity?

These are all topics to talk about with when inquiring about new shoes.  It's important that if you're going to invest in something, you get exactly what you want.  Like I said before, there's nothing more important than being supported from the bottom up.  Think about a tree without sturdy roots...it would eventually fall or crack over time.  Take care of your roots and make your feet happy.

Roll Out.

For some reason this week I have felt more soreness than others. This happens from time to time where some weeks I feel great and some weeks I feel a little beat up for whatever reason. I must admit though that there aren't many days when I actually feel like I'm 28. I am grateful for my good health and passion for staying fit and eating healthy.

When I find myself feeling this way, there are a few things I try to do to speed up the process of feeling better. If possible I try to see my massage therapist, Jamie.  She is amazing at what she does and I always walk out of her office feeling better than I did when I walked in. Massages have helped me so much in all of my endeavors. It has helped me through tweaks, tightness and muscle soreness from more intensive training for running events. I highly recommend investing in yourself if you don't already. 

Another way I try to reduce soreness and increase flexibility is practicing yoga regularly. It has helped me over the last four months that I've committed to making it a part of my weekly routine. I am now more flexible than I have ever been which helps in all aspects of my training and I also have learned to be able to focus on the present and embrace the change of pace that yoga brings to my workouts.

The activity I wanted to expand on a little today that has also helped me a lot is foam rolling. Foam rolling is like your very own personal massage.  I find it a good supplement along with seeing my massage therapist. It's something I can do on my own time and before and after my workouts. There are five regions of the body that I typically take some time on. Think of the knots in your muscles as a candy Starburst.  If you were to hold that starburst between your point finger and your middle finger long enough, the starburst would start to warm up and stretch out.  (Thanks Jamie for that gem.)

Here is my 'roll out' routine:

Glute: Start by sitting on the foam roller. Bend both of your knees and then cross one leg over the other. Whichever leg you cross over, slowly lower that knee towards the ground and shift your body towards that side a little.  People that have sore lower backs during or after a workout tend to have very tight glutes. Rolling them out will help alleviate some of that low back soreness if it's muscular fatigue. If you find a tender spot, try to sit on that spot and breath through it for 30 seconds to two minutes depending on how it feels. This rule applies for any muscle you're rolling out.

IT Band (Iliotibial band): I find my IT bands to be the most tender area to foam roll. Lay on your side and roll from above the knee to the hip.  You can always cross your opposite leg over the top to take some weight off if it's too painful and ease your way into it.


Hamstring:  I usually do one leg at a time so I can put more weight on each individual muscle. Roll your hamstring from just above the knee up to the glute stopping if there's any spots that are more tender than others. 






Quadricep: Lay on your stomach with the roller underneath your quad muscle. Roll from above the knee to the hip flexor. I typically use my elbows to push myself forward and back.





Back: Lay on your back with the foam roller in the small of your back to start. I usually cross my arms in front of me, bend my knees and push off my feet to roll from low back to upper back.



Massage, yoga and foam rolling are great tools to keep your body in the best shape possible so it can perform at its highest level.  They've definitely helped me and I hope they help you too. Happy rolling.

Warm Yourself Up Workout

This week my idea was to come up with a quick and efficient workout that would warm you up from the super chilly weather we have had this winter. As I'm writing this, the snow is slowly melting as a wonderful 'heat wave' is rolling through. I figured the workout would still be appropriate as freezing rain is in our horizon or at least it was. With all of this said, I feel like for the most part I've kept myself in positive spirits as far as the weather goes. There's actually something quite beautiful about living in a snow globe. I guess it's all in the perception of how you view things in life. Don't let something you can't control, like the weather, bring you down. Just bundle up, give yourself some extra time to get to the places you need to go and do things that will get those positive endorphins going...like my Warm Yourself Up Workout.

So the workout consists of six exercises that you can complete in a circuit-like fashion. For whatever reason, the theme of the workout is exercises that start with the letter B.  It's probably because they are all beautiful exercises just like the snow.  They are beautiful in the sense that they will challenge you, get your heart rate up and it won't take you very long to complete it if you push yourself. 

Warm Yourself Up Workout 

Burpees 3x15

Ball Slams 3x15

Box Jumps 3x15

Barbell (or dumbbell) Shoulder Press 3x15

Broad Jumps 3x15

Bulgarian Split Squats 3x15

Go through three rounds of each exercise at your own pace.  Challenge yourself to finish as quickly as possible while keeping good form.

Burpees:  You will start in a standing position with hands overhead. Jump up off the ground and then bend your knees so that you can put your hands on the ground in the same position as your push up. You are then going to two foot jump your feet back or walk one foot at a time back into your starting push up position. Your back should be flat and hands should be stacked directly below your shoulders. Jump or walk your feet back to your bent knee position and stand up to start the exercise over again with a small jump overhead.

 

Ball Slams: Use a medicine ball of your choosing and put it overhead. The name of the exercise pretty much gives away what you're going to do so bend your knees and you slam the ball on the ground. Catch the ball, bring it back overhead and repeat.

Box Jumps: I would start with the smallest box which is usually about 12 inches. All you're going to do is two foot hop up and back down at whatever speed you're comfortable with. Be careful and stay focused during this exercise and keep your eye on the box as you jump.

Barbell Shoulder Press: I used a barbell but you can use dumbbells if they are more accessible to you. Stand with good posture and bring the barbell to your chest. Press the bar straight up above your head and then back down to your chest to begin the exercise again.

Broad Jumps: Find a decent amount of space or even a clear pathway that you can use. Bend your knees and bring your arms back as if you are going to use them to propel you forward as you jump forward. The goal is to jump as far forward as possible and land as softly as you can with a bent knee.  

Bulgarian Split Squats: You will need a bench or chair to set your foot on.  This exercise requires some balance so get yourself set up and stay focused throughout the exercise. Basically a split squat is a lunge with your foot raised up. Bring your feet apart so that if you were to drop your back knee into a lunge position, your knee would stay behind your toes. Make sure you stand up nice and tall throughout the exercise.

Have fun, work up a sweat and be proud of yourself when you finish.

A Little Workout Love Is All You Need.

In the spirit of Valentine's Day this week, I want to touch on something that I actually think is quite imperative to your success. It's really important to eat right and get in a routine at the gym which is why I spent a few weeks talking about those topics. Another key to positive lifelong changes is finding things, whether it be food or activities, that you love...even if it's a love/hate relationship. 

I think this rings true for everyone so it probably goes without saying but I find that the things I truly enjoy and love are the things I invest the most time in. Family and friends are at the top of my list but my health is right up there with them. I've said more than once that it's not 'if' I'm going to workout but 'when'. Not a day goes by, unless I plan in advance to take the day off, that I'm not finding time to fit in my workout. Usually when I'm in a time crunch (which is most days), I choose the activities I enjoy the most.

So how have I found workout I love and things I've become passionate about? I have expanded my horizons and I'm always up for trying new activities. Yoga is one activity that I've come to enjoy and I've added it to my weekly routine. Would I have thought in a million years that my boxing, lifting, sport playing self would be a room of calmness and quiet where I can focus on the present?  No way. But I tried it anyways and kept in mind what I personally wanted out of the class. I learned that I actually can achieve my goal of increased flexibility and quieting my mind from the normal hustle and bustle of my life and feel good afterwards. It was me taking a step outside my comfort zone and being open to new possibilities that really helped me. I encourage you to do the same. 

Think of a class or an activity you've always wanted to do but were too scared or too embarrassed to try. Take a chance and do it. There's a chance that you may not like it and you may feel uncomfortable at first. If that's the case, give it a few more tries. Sometimes it's simply takes getting acquainted with something new and in no time you'll feel comfortable and more confident and you might end up liking it. Who knows you might be really good at something you've never dared to try.

Don't wish, just do. How many times have you said, 'I wish I could run a 5k' or 'Someday I'll sign up for that mud run but I need to wait until I'm in better shape'. I've heard that countless times and my advice is always the same, just do it. Make the commitment and sign up for it. Set up a training program and keep your goal in mind at all times. There is never a better time to do something you've always wanted to do than right now. Don't wait because typically those moments pass you by.  Most people find joy and passion for things that they work hard for.  Who wouldn't like the feeling of accomplishing something you've always wanted to? Trust me, you'll love that feeling and it'll keep you motivated to set a new goal in the future.

My last piece of advice is surround yourself with a loving support system.  I really believe that these people can make or break it for you. Find friends and family that will encourage you, understand your goals and always keep them in mind when they are with you. There's nothing harder than being tempted by the people that are supposed to be helping you achieve your goals. They should have nothing but love for you and respect for what you're trying to accomplish. 

My hope for you all is to someday find the same kind of passion I've found in so many of the activities I've been a part of throughout my life. There's nothing better than finding something you love and enjoy. Happy Valentine's Day everyone!