Top 5 exercises to start once the weather gets warm

If you are like most people, the winter of 2014 has been a rough one. With snow amounts well above the average in a given year, we are all anticipating the return of warmer weather. Having said that, here are few exercises to get you started accordingly: Cardio exercise(s):  We all have our favorite cardio exercise. After all, that is what makes each one of us so special. Whether you are jogging, swimming, cycling or running, the point is you must start slowly and be consistent. Squats:  In my mind, the best exercise you can do to really get you ready for the warm weather is the “good old fashioned”…. SQUAT. This exercise is ideal to get your lower body toned and strong. Push ups:  Folks, I don’t know everything about everything, but I’m certain of one thing, this exercise will always be considered when fitness is the topic of discussion. When executed properly, the push up will challenge anyone regardless of their physical condition. Core exercise(s):  In recent years, the importance of training your core has grown more significantly than ever before. Many studies have shown core training improves posture, back issues and overall fitness. Exercises like crunches, planks, side bends and reverse crunches are just a few to get you ready for that midsection you always wanted. Stretching:  Stretching and Flexibility exercises are an important part of any workout. Stretching your muscles after an intense routine will help with range of motion, flexibility and improve body posture. Furthermore, stretching after exercising can help reduce muscle soreness. That should prevent you from walking like a zombie for a...

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Guest Appearance on Power Your Life TV with Dr Jo Anne White

It was great to be one of the first guests on Power Your Life TV show with Dr Jo Anne White. She said a key thing about exercise… “You have no excuses.” What the video to find out why.

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Strapped for Time? You Can Still Get Fit

No more excuses, workaholics! It’s time to put the same amount of dedication towards your fitness goals as you put towards your career.  Sure, it’s difficult to make time for a workout when you have to get to work early, stay there late or travel. And there’s only so much time in a day to complete the many other important tasks on your to-do list. But there really is no need to dedicate hours of your time at the gym to get in a good workout. There are ways to integrate fitness into your daily life without drastically altering your schedule. Pack up some fitness equipment and take some time during your lunch break or in between meetings to get in a quick workout. For many exercises that you can do on the go, you won’t even need equipment. As a fitness trainer, I’ve had the opportunity to use many different types of equipment for myself and while training with my clients. I’ve seen some great results with TRX Suspension Training. It’s a wise investment for anyone, no matter what your level of fitness is, and it’s especially beneficial for individuals on the go because it’s easy to transport and store so it can be used just about anywhere. It’s also very effective for those trying to maintain consistency with their workout schedule. I’ve used it in many places, such as my home basement, my gym, hotel rooms, the park, and in the homes and businesses of my clients. I primarily use it for improving my flexibility, range of motion and core strength, and maintaining my overall physicality. I also use it to diversify my routine and add some dynamic to my workout. Sitting at your desk all day has numerous negative effects on your body. As you sit all day, your posture, mobility, flexibility, and joint health are all being affected. By regularly and consistently moving throughout the day, you will eliminate these health effects. Take some time to walk around or even go outside when you get a chance and jog around the block – just be sure to have a pair of sneakers with you! Doing cardiovascular exercises will not only eliminate the health effects mentioned, it can also improve your heart health and help you lose and maintain weight Strengthen your muscles when you’re on the go with these quick exercises. Complete a few sets before you head out the door, when you get home from work or even at the office. Quick Exercises for When You’re Strapped for Time 1. Dips: Put two chairs together a little more than shoulder width apart. Place yourself in an upright position with your hands on the chairs without letting your feet touch the floor. Have your elbows bent at a 90 degree angle. Push yourself back to the upright position. 2. Pull-ups: Invest in a workout bar to do pull-ups. Workout bars are portable and easy to use – just find a door frame to place it on and you’re ready to go. 3. Sit-ups and crunches: You can do sit-ups and crunches right on the floor or use a stability ball. While...

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Concentrate on Your Core

Your core is involved in every movement you make. All the energy that you exert originates in your torso, before being transferred to your arms and legs.  A strong core reduces back pain,  improves athletic performance and improves postural imbalances. So take the time to train your core right and with consistency.  A sculpted core will not only look good, but make your body work better as a whole. My personal favorite core exercise is the plank. At one time, I was able to hold my fixed position for 4 minutes and 15 seconds. Other core exercises that I do personally and with my clients are crunches, reverse crunches, medicine ball slams and Russian Twists. Try these exercises the next time you workout: Crunches. Sit on the floor with knees bent and your feet flat on floor. Place your fingers behind your ears (not your head) and pull elbows back so that they are in line with body. Raise your head and shoulders and crunch your midsection towards your pelvis. Pause for about a second and then return to start position. Reverse Crunches. Lie face up on floor with arms stretched by your side flat on floor and palms facing down. Bend your hips and knees 90 degrees (your feet should be together and off the floor). Raise your hips off the floor and crunch inward (your knees should move toward your chest). Pause for a second, then slowly lower your legs until your heals nearly touch the floor. Repeat the exercise. Medicine Ball Slams. Grab a medicine ball and hold it above your head. Keep your feet shoulder width apart and arms slightly bent. Reach as far back as you can, then slam the ball to the floor in front of you. Pick up ball and repeat. Russian Twist. Sit on floor with your knees bent and feet flat. Hold your arms straight out in front of you with palms together. Lean back so that your torso is at a 45-degree angle with floor. Brace your core and rotate to your right as much as you can. Pause, then repeat the movement to the left...

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