Dec 302015
 

SMART Goals for your New Years Resolution

smart goal

 

Set your goal BUT – make it SMART
Specific – Measurable – Attainable – Realistic – Timely

Studies from the University of Scranton in 2014 show that people who explicitly make resolutions and set goals are 10 times more likely to attain their goals than people who don’t made resolutions and set goals.

Weight Loss was the number 1 New Years Resolution made in 2014. Get In Shape for Free makes it easy to achieve that Resolution Today. Set your smart goal and get started by Clicking Here.

Be Fit, Be Healthy, Be Happy!

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

Be Fit, Be Healthy, Be Happy!

For more information & a free 6 week fitness plan; CLICK HERE


Sep 022014
 

High Intensity Cardio Circuit for Cardio Endurance:

Slash calories and improve your cardio endurance in no time with this “High Intensity Cardio Circuit!” Incorporate it into your next workout, in the beginning after you warm up, in the middle and then at the end just before you stretch and cool down! Aim for 10 to 20 reps of each exercise or for a real challenge, do each exercise for 30 seconds to 1 minute without taking a break!

Step Ups
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted, for an added challenge hold a light weight or medicine ball on chest. Step up on step w/ left foot then right foot, step back down on the floor with left foot then w/ right foot, continue stepping up onto the step with the left foot until all reps are complete then switch and repeat same number of step ups with the right foot.

Front Kicks
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted, hold arms w/ elbows bent & next to body so that fists are at shoulder height. Alternate kicking legs forward as high as possible, extending from the hip and knee, keeping knees soft at the extension.

Inch Worms
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. Keeping hands stationary, walk feet in 3 or 4 steps or until you can comfortably push your heels to the floor, then walk hands forward keeping feet stationary to return to push up position. Continue until all reps are complete.

Jumping Jacks
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted. Simultaneously 335 - Jumping Jacksjump 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.

Standard Crunches
Lie face up on mat w/ knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling & fingertips on back of head w/ 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

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 343 - Mountain Climbersin the air, bringing right foot toward the chest & left foot back to starting position. Continue alternating the feet as fast as you can.

Oblique Crunches
Lie face up on mat, knees bent, feet wider than hips distance, heels on floor, toes pointed to ceiling, fingertips on back of head w/ 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 off the mat while twisting left shoulder toward right knee slowly lower back down – Exhale & slowly lift shoulders up while twisting right shoulder toward left knee slowly lower back down. Continue alternating sides 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.

Be Fit, Be Healthy, Be Happy!

 

Aug 242014
 

Static Lunge

The Lunge is one of the best exercises for your entire lower body; including your glutes and thighs! It is a great basic exercise that you can use to build on and make more challenging with steps, balls, Bosu’s or even combination moves. Unfortunately, more often than the lunge is also an exercises that is performed with poor form and technique. This week I want to challenge you to make sure you are getting the best possible benefit out of your lunges and to really focus on perfecting your form. Be sure to click here to view the video for all the details. Once your technique is correct it is easy to sculpt long, lean legs!

Be Fit, Be Healthy, Be Happy!

 

Aug 222014
 

Avoid Gaining Weight and those Unwanted Pounds

It’s that time again – back to school – back to college and the potential to gain those unwanted pounds. According to WebMD, a new study shows that nearly one in four freshmen gain at least 5% of their body weight during their first semester. That translates into an average of about 10 pounds. Another study, funded by the federal government, revealed that at the end of the freshmen year more than 17% of the students were considered overweight or obese compared to only 14% at the start of the year. Here are 4 simple to follow tips to avoid gaining weight whether you are a college student or not.

1. Eat a good breakfast – within an hour of waking up

According to the American Dietetic Association when you eat a healthy breakfast you: concentrate better, have better problem solving skills, you are more alert, you are more creative, you miss fewer days of school and work and you are more physically active!

Breakfast should include:

  • Whole grains – cereals, muffins, bagels, toast, crackers
  • Low fat protein – eggs – hard boiled are great, peanut butter, lean meat or poultry
  • Low fat dairy – skim milk, low fat yogurt, cheeses – soft cheeses are typically lower in fat than hard cheeses
  • Fruits & Vegetables

No need for a traditional breakfast – here are some out of the ordinary ideas:

  • A whole-wheat pita stuffed with hard-boiled eggs
  • Leftover vegetable pizza
  • Whole-wheat crackers with low-fat cheese or peanut butter
  • Multi-grain pancakes with fruit and yogurt
  • A whole-grain waffle with peanut butter

2. Keep healthy snacks on hand
Think portable, easy to pack & easy to store

  • Dried Fruit – great source of Vitamin C
  • Trail Mix – make your own w/ things like dried fruit, nuts, seeds.
  • Mixed Nuts – are loaded with protein and also fill you up
  • Apples and Bananas – are great fresh fruit because they are easy to carry and they last longer than most fruit plus they have a of lot fiber
  • Single serving applesauce cups are another great fruit option – look for the unsweetened version with no sugar added
  • Dried Breakfast Cereal is one of my all time favorites – you’ll get your whole grains, protein, fiber and carbs – be sure to check out the serving size

3. Be careful of liquid calories
Not just alcohol but specialty coffees; a 12 oz cup can contain over 500 calories and 20 grams of fat depending on sugar, cream & milk. Better yet drink lots of water – it not only gives you energy but it also helps to fill you up.

4. Be as active as possible

  • Walk as much as you can, 10 city blocks are just about a mile. Experts recommend walking 5 miles per day.
  • Find an exercise buddy
  • Join the gym
  • Try an intramural sport
  • Take a 10 or 15 minute study/work break and be active; do some body weight exercises likes squats, lunges, crunches, jumping jacks

Be Fit, Be Healthy, Be Happy!