Dec 212014

Static Lunges w/ a Barbell!

Work your legs, glutes and even your core by performing static lunges like this! Simply follow these directions from Certified Personal Trainer, Tanya Stroh.

– Hold barbell in left hand
– Step your left foot forward keeping both feet hips distance apart, raise right heel so you are balanced on the ball of your right foot
– Bend both knees to lower body down as far as possible or until right knee is close to but not touching the floor
– Keep left knee directly over left ankle, back straight, chin up & abdominals tight: your right knee, hip & shoulder should be in a straight line
– Exhale & extend both knees up to return to starting position
– Continue until all reps are complete
– Switch barbell to right hand & step forward with right foot, complete same number of reps

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Mar 272014
How to Tone Your Arms in Half the Time

Kickback-Hammer Curl Combination ~ This is a great time saving move because you are working both your biceps and triceps in 1 combination move.  As an added bonus your hamstrings are also being challenged each time you hinge forward to complete the kickback portion of the exercise. Select a weight that is slightly lighter than […]

Mar 052014
Challenge Your Balance, Tone Your Legs, Work Your Core

Round Kick to Reverse Lunge w/ Torso Rotation This is an advanced challenging exercise that will get your heart rate up, challenge your balance, tone your legs and work your core! If you are new to exercise perform your round kick at a lower height and break the exercise up into 3 parts. Master the […]

Feb 242014
Sculpt Sexy Shoulders

Anterior Deltoid Punches Follow these ‘how to’ steps to get the most benefit out of your exercise! – Stand with feet hips distance apart, knees soft, chest lifted, back flat & abdominals tight – Hold dumbbells at shoulder height with palms facing each other, elbows flexed & upper arms next to body – Exhale & […]

Jan 122014

Can exercise make you happier? by: Dr. Bichefsky Ageless Health Studies on the psychological effect of exercise found that regular physical activity improves mood and the way you feel about yourself. Exercise reduces depression and anxiety. It helps you manage stress better. It releases endorphins into the body that cause a feeling of happiness and […]

Dec 112013
5 Holiday Short Cuts for Your Fitness Routine

It is no secret that this time of year we are all short on time! Believe it or not studies actually show that exercise, especially during the holidays, helps to reduce stress. So instead of giving up on your workouts or letting them stress you out use these 5 short cuts to not only reduce […]

Apr 292013
Fruit Salsa with Whole Wheat Tortilla Chips

from: Cynthia Goch, GochYa Cooking Fruit Salsa ½ cup each of favorite fruits, chopped – to equal 3 cups of chopped fruit (Suggestions:  kiwi, grapes, blueberries, mango, peaches, strawberries, oranges) 1 tablespoon of freshly chopped cilantro 1 whole scallion, chopped 1 tablespoon honey 1 tablespoon freshly squeezed lime juice (you may substitute lemon or orange […]

Mar 032013
Roasted Red Pepper Bruschetta

from: Cynthia Goch & GochYa Cooking 6 large red bell peppers 1/2 cup extra-virgin olive oil 1/2 cup fresh parsley, chopped 4 cloves garlic, minced salt and pepper to taste Wash peppers, pat dry and place on oven rack.  (I place a sheet of foil on the rack first to catch the drippings)  Turn on […]