Jul 062014
 

skinny jeansSquat Jumps on a step

A great way to up the intensity and burn more calories when you are strength training is to intersperse cardio moves throughout your entire workout! Squat Jumps are perfect – the higher the step the more challen345 squat jumps on the stepging! Get your heart rate up, increase your endurance and blast calories by adding 3 to 5 sets of 10 to 15 reps of the Squat Jumps in your next full body workout! Be sure to use the proper form CLICK HERE for all the details! The Squat Jumps are also a perfect cardio move to incorporate into Tabata Training – check out the specifics in the video below!

Be Fit, Be Healthy, Be Happy!

Jan 052014
 

stretches - 5Small over looked details can truly sabotage your fitness efforts! You know the importance of fitness and exercise, you hit the gym on a regular basis, you eat healthy but still you are not quite feeling and seeing the results you would like. Instead of giving up; simply avoid these 5 little pitfalls that can really derail your efforts!

1. Doing too much cardio

Cardio exercise is important to increase endurance and improve cardiovascular health, but it is the combination of strength training along with cardio that will give you the best results. Think of it this way, when you are on a treadmill, elliptical or riding a bike you are burning extra calories when you stop exercising that additional calorie burn stops as well. When you are strength training, the additional calories burned can last a couple hours or more depending on how hard you are working.

2. Making the gym a social event

How hard are you actually exercising? It is always a good idea to have an exercise buddy for motivation but when gym time becomes more social your fitness results will suffer. Time to work harder and up the intensity if:

  • It is easy to chat or read when you are doing cardio
  • You are not out of breath and your heart rate does not go up
  • You haven’t changed up your fitness routine in months
  • You don’t need a shower after a workout

3. Using the wrong exercise protocol

Do you want to lose weight or tighten, tone and sculpt your muscles or get strong? In order to accomplish each one of these specific goals you need to follow a distinct exercise protocol. For example; to lose weight, along with your cardio exercise you need to incorporate a strength training routine that includes this protocol; a full body fitness routine at least 2 non consecutive days per week using light to medium weights with 12 to 20 reps and 2 to 3 sets of each exercise.

4. After workout treats

Be careful if you reward your self with a treat for working out, you can always ‘over eat’ the calories that you burned during your workout. For the average exerciser, experts recommend a healthy snack of about 100 to 200 calories that includes protein and carbohydrates; “Men’s Fitness” suggests a 2 to 1 ratio of carbs to protein. A good example is an apple with 1 tbsp of peanut butter or low fat yogurt with granola.

5. Exercising in the wrong order

No matter what kind of exercise you are doing, you should always warm up for at least 8 to 10 minutes. After a warm up strength training comes first because you always want your body the freshest and strongest when lifting weights. Cardio should always follow strength training because it is tiring and wears you out. Last should be flexibility, yoga or Pilates because they stretch out your muscles. Remember to always end your workouts with an easy stretch routine and a cool down! Use as many different types of exercises as you can in your workouts, but remember the proper order so you get the best benefit!  Strength Training – Cardio – Flexibility!

Be Fit, Be Healthy, Be Happy!  ~Tanya

Nov 222012
 


CARDIO QUICKY . . .  BOOT CAMP CIRCUIT
No Equipment … No Gym Necessary

 

10 reps of each exercise with no break
{click on each exercise name to view the video}
3 to 5 sets with 1:00 rest between sets
Warm up & Cool Down for 5:00 to 7:00

Jumping Jacks

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Simultaneously jump feet out to the sides wider than hips distance while raising both hands out to the sides and over head
  • Jump back to return to starting position

Squats

  • Stand with feet wider than shoulder distance apart, knees soft, toes pointed slightly outward & abdominals tight
  • Hold 1 dumbbell with both hands, arms extended toward the floor, look straight ahead & squat down as far as possible or until thighs are parallel to floor, keeping knees over ankles & in line with toes
  • Exhale & straighten legs to return to starting position
  • Continue until all reps are complete

Mountain Climbers

  • Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward
  • Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position
  • Continue alternating the feet as fast as you can

Scissor Jumps

  • Stand in a stagger step neutral position with left foot forward over a tube, jump rope or straight line with knees soft, abdominals tight & chest lifted
  • Jump straight up & switch feet in the air so right foot is forward
  • Land on your toes and absorb the shock of the jump with the balls of your feet and glutes

Push Ups

  • Begin in push up position, to make it easier place your hands on the edge of a bench, chair or stable surface, body in a straight line from top of head to toes
  • Keeping abdominals tight, lower body down, raise body back to starting position by fully extending elbows while keeping them soft
  • Continue lowering & raising the body until all reps are performed

1-2-3 Lunge Jumps

  • Begin standing in a neutral position with left foot forward and right foot back in a wide stance with feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Jump with 3 small explosive jumps straight up in the air landing on your toes
  • On the 4th jump, explode up as high as you can & switch feet in the air bringing right foot forward and left foot back
  • Absorb the shock of the jumps with the balls of your feet and your glutes
  • Continue with 3 small explosive jumps with right foot forward & then switch feet in the air to complete 1 rep

Crunches

  • Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling & fingertips on back of head with elbows back and pointed to the side
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then slowly lower back down keeping shoulders off the mat
  • Continue until all reps are complete

Squat Thrusts

  • Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
  • Squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet
  • Immediately jump both feet back and land in a standard push up position, keeping abdominals tight and back flat
  • Immediately jump feet back in between your hands & stand back up to starting position
  • Continue until all reps are complete

Twisted Crunches

  • Lie face up on mat with knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, arms by your sides with palms facing your body
  • Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position
  • Exhale & slowly lift shoulders up as high as you can shortening the torso then using your oblique muscles (the sides of your waist) rotate your upper body to the right then to the left keeping shoulders the same height off the floor, slowly lower back down keeping shoulders off the floor
  • Continue until all reps are complete

Reverse Lunges

  • Stand with feet hips distance apart, step your left foot back & land on the ball of your foot keeping both feet hips distance apart
  • Bend both knees to lower body down as far as possible or until left knee is close to but not touching the floor
  • Keep right knee directly over right ankle, back straight, chin up & abdominals tight – your left knee, hip & shoulder should be in a straight line
  • Exhale, extend both knees & step left foot back to starting position
  • Switch & step backward with right foot
  • Continue stepping backward with alternating feet until all reps are complete
Sep 052012
 

Couple Exercising

It seems like every time we turn around we are hearing more and more of the need to exercise; in the paper, on the news, from our doctors to our loved ones, the U.S. government has even released federal physical activity guidelines. We know and understand the importance of exercise but sometimes it is all too over whelming! Here are 3 key elements to keep it simple. First we are going to break down the exercise guidelines, secondly we are going to focus on the positive and look at the many benefits of exercise and finally we are going to look at the tools to achieve fitness success!

Exercise & Fitness Guidelines
General exercise and fitness guidelines for healthy adults who want to start a fitness program or simply exercise to maintain good health according to the American Heart Association (AHA) and American College of Sports Medicine (ACSM) include either of the 2 suggestions below:

  1. Moderately intense cardio – 30 minutes per day – 5 days per week
  2. Intense cardio – 20 minutes per day – 3 days per week and 8 to 10 strength training exercises with 8 to 12 repetitions of each exercise – 2 days per week.

Keep in mind this is a basic recommendation and starting point; for weight loss or other fitness goals you need to work at a more intense rate.

Exercise Benefits
We know the benefits of exercise but every once in a while it is a good idea to take a couple of minutes and really focus on the positive benefits and all the good things that exercise does in our lives. Here are my top ten!

  • Exercise helps you lose weight
  • Exercise helps you sleep better
  • Exercise gives you energy
  • Exercise puts you in a good mood
  • Exercise reduces many health risks including; heart disease, high blood pressure, diabetes, stroke and certain types of cancer
  • Exercise increases your endurance and stamina
  • Exercise helps to reduce nuisance injuries
  • Exercise helps to lower blood pressure and cholesterol
  • Exercise helps you live longer and stay more active as you age

Tools for success

  • Schedule your exercise
  • Know your goal
  • Have a game plan
  • Keep it simple, do what you like
  • Log or journal your activities for motivation

If you are not a fan of fitness or exercise I want to challenge you to 1) Get moving with the simple, basic AHA and ACSM guidelines, 2) To read and focus on the top 10 benefits of exercise often and 3) To use the tools to achieve Your Fitness Success!

Be Fit, Be Healthy, Be Happy! ~ Tanya

It’s EASY and FREE to get Started:
Take the 6 Week Shape UP Challenge at GetinShapeforFREE.net

Sep 012012
 

Squat Thrusts or Burpees!


I love this Heart Smart, Calorie Burning move!  It reminds me of high school basketball practice!  Make this challenging move a little easier by placing your hands on a bench!  Increase the intensity by adding an explosive jump as you stand up!  Do 10 to 15 reps every 10 minutes during your next cardio work out! Remember when performing any kind of jumps always absorb the shock of the jump with your glutes and your toes! Be sure to use good exercise technique and remember to breathe.  CLICK HERE to view the proper form!

Be Fit!  Be Healthy!  Be Happy! ~ Tanya

For more Fitness go to GetinShapeforFREE.net & take the 6 Week Challenge

Aug 132012
 

We all, at one time or another, make a promise to get in shape, stay in shape & feel good about ourselves. But the truth is, more often than not, working out and exercising turns out to be a drag. It shouldn’t and doesn’t have to be that way when it can be challenging, exciting and interesting.  When was the last time you were done your workout and you felt like you accomplished something – not just happy to be done!  If you have trouble with the answer to that question the culprits are most likely inconsistency and boredom, two of the biggest factors and reasons why people don’t reach their fitness potential.

Have you ever watched people come in the gym and do the same routine day in and day out, the same exercises in the same order over and over and over again?  You probably do not see them for long because boredom sets in and unfortunately they are not seeing any fitness success, despite their hard work.  So how do we fix that, you know what they say about variety. Over the years I have learned a lot from my clients, and number 1 on the list is the more I vary their workouts the more they enjoy it, the better they feel and the quicker they see success. The focus and goal remains the same but their workouts always have something new in them; challenging them both physically and mentally.  It is really quite simple to vary your workout!  Try using a stability ball instead of an exercise bench, if you do your back exercises with a high cable use a low cable, if you usually work on machines try dumbbells or barbells.  Finally, one of my favorite ways to vary workouts is to do the exercises in the reverse order. Believe me, for the effort you put in to varying your workouts and challenging yourself, the rewards come back many times over. Variety is the spice of life and truly of exercising too!

Another important thing you can do to achieve your fitness success is to be consistent in working out. Consistency, by the way, comes in 2 parts.  First and most obviously is in scheduling.  It is a good idea to realistically assess how much time you can dedicate to your fitness goals – then schedule it in your day planner – in Pen!  Think of it as a non negotiable event; be as consistent as you can with days of the week and times of day. Since you are going to spice up your routines, no more boredom remember, your regular workout schedule can become a treasured part of your week.  Part two in consistency involves the exercise specifics for your goal.  In order to achieve fitness success, you need to consistently follow the appropriate protocols including the number of reps, sets and rest time for your specific personal goal.  An example of proper protocol would be if you want to loss weight, be consistent with 2 to 3 days per week of strength training and 5 to 6 days per week of cardio training.  When you are strength training complete 1 to 3 sets of each exercise with 12 to 20 repetitions in each set and limit your rest time to 15 to 30 seconds in between sets.

I have talked about variety and consistency in planning your exercise program which brings me to this last point.  How do you combine different kinds of exercises into your workout routine.  Specifically, exercise types like cardio, strength training and flexibility, Yoga or Pilates.  Believe it or not there is actually a proper order, exercise protocol, for what type of exercise you should do 1st, 2nd or 3rd and that is because of the effect that the exercise types have on your body.  Accepted protocol is as follows: after a warm up strength training comes first because you always want your body the freshest and strongest when lifting weights.  Cardio should always follow strength training because it is tiring and wears you out.  Last should be flexibility, Yoga or Pilates because they stretch out your muscles.  Remember to always end your workouts with and an easy stretch routine and a cool down!  Use as many different types of exercises as you can in your workouts, but remember the proper order so you get the best benefit!

Be Fit, Be Healthy, Be Happy! ~ Tanya

It’s Easy to Achieve Your Fitness Potential
Start the 6 Week Challenge Today!

Aug 042012
 

Reverse Crunches – 

A great way to change up your crunches is to reverse them, simply start your crunch from a seated position instead of a lying position. You can always use a light weight in place of the medicine ball or if you are new to exercise start with no weight at all. Keep in mind the lower you go the more cha398 - Reverse Crunchesllenging the exercise! Aim for 3 sets of 10 to 15 reps in your next  workout! CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Strength Training, Cardio, Fitness Plans all at
GetinShapeforFREE.net

 

 

Jul 212012
 

Oblique Squat Jumps

I love this cardio move because it really gets your heart rate up! By combining the trunk rotation with a squat you are also working your abdominals and core. When you jump remember to explode up as high as you can. Keep it simple by eliminating the jump in the beginning. Aim for 8 to 15 repetitions interspersed 3 times throughout your next workout! CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~ Tanya