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

Nov 102012

Step Ups:

Step Ups are great because they are so versatile, when you add them into your strength training routine you are not only upping the intensity but also burning a ton of calories! If you don’t have an exercise step use the bottom step on a flight of 340 - Step Upsstairs or bleachers, a curb or even a park bench! Remember the higher the step the more challenging the exercise! To really increase your calorie burn add 10 to 20 Step Ups per foot, 3 to 5 times during your next workout! Even with Steps Ups form is important CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~ Tanya

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Oct 292012

Heart Pumping … Calorie Blasting … Cardio and Strength Routine

For this cardio and strength routine, all you need is a flight of stairs – no stairs no problem simply do :30 to 1 minutes of jogging in place or jumping jacks instead of running up and down the steps. Grab a light weight set of dumbbells or use soup cans or water bottles and do each exercise back to back – take a break, have a drink of water and then repeat the circuit 1 or 2 times. Remember to do an easy warm up before starting the cardio and strength routine and stretch and cool down when you are finished. Click on each exercise for more detailed information.

Run Up and Down the stairs 3 times

Do 10 Crunches
Hold Plank for :30 to 1:00

Run Up and Down the stairs 2 times

Do 10 Push Ups {Make it easier by placing your hands on the 1st, 2nd or 3rd step}
Grab your dumbbells & do 12 to 15 Biceps Curls

Run Up and Down the stairs 1 times

Do 10 Squats with your right foot on the 1st step & 10 Squats w/ your left foot on the 1st step
Grab your dumbbells & do 10 to 12 Lateral Raises

Run Up and Down the stairs 2 times

Grab your dumbbells and do 15 to 20 Standing Rows
Do 10 to 12 Triceps Dips by placing your hands on the 1st or 2nd step

Run Up and Down the stairs 3 times

Do 10 Lunges with your right foot on the 1st step & 10 Lunges with your left foot on the 1st step
Do Side Plank on the right & left for :20 to :45

Be Fit, Be Healthy, Be Happy!


Sep 242012

Fall Road

It is hard to believe that the first day of autumn is the end of this week! This time of year presents the perfect time to rev up, change up and get the most out of your fitness routines both in and out of the gym! Here are my top 8 tips for ‘fall fitness’ and a fitter and healthier you! Pick a couple to start with and then include each of these small changes one or two at a time. It will not be long until you begin to see the healthy results. My favorite ‘out of the gym’ tip is Walk More!

1. Sleep More
How much shut eye do you get? Lack of sleep does so much more than just make you tired; not only can it increase your appetite so you have a tendency to eat more but it can also slow your metabolism so you don’t burn as many calories. Sleep deprivation can even cause your body to retain more abdominal fat. Sleep is so important that the experts at the Mayo Clinic broke the necessary nightly requirements by age:  infants, 14 to 15 hours; toddlers, 12 to 14 hours; school age children, 10 to 11 hours and adults, 7 to 9 hours.

2. Walk More
Walking is a great way to burn extra calories everyday. Grab a pedometer and find out just how much you really walk; then aim for 5 miles or 10,000 steps per day. Keep in mind the average 150 pound person will burn approximately 200 calories for every 30 minutes of moderate walking. That quickly adds up to be a little under a ½ pound per week or about 20 pounds per year!

3. Know what you are eating
Journal your meals and snacks for a few days. Keep track of calories, portion sizes and the nutritional information especially for protein, carbohydrates and fats. The standard daily recommendations from the ADA  are: Protein – 15%; Carbohydrates – 55% to 60% and Fat – 25% to 30%.

4. Stay Hydrated
As the weather turns cooler it is just as important for you to stay hydrated as it was during the hot summer months not only when you are exercising but throughout your day as well! An easy way to judge how much water you should be drinking on a daily bases is to divide your weight in half and drink that many ounces. So if you weigh 150 pounds you should be drinking 75 ounces of water everyday. That may seem like a lot but keep in mind your body is approximately 60% water and your brain is 85% to 90% water.

5. Revisit your Fitness Goal
Take a couple of minutes and really focus on what you want to achieve; is it losing weight, building muscle, getting healthy or simply living a fitter healthier life. Then be sure your fitness routine matches that goal.

6. Change up your Cardio Routine
The CDC (Center for Disease Control) recommends 2 hours and 30 minutes of moderate intensity aerobic activity per week. Fall is the perfect time for a change to your routine. Try a new machine or a class you have never taken. If you have always wanted to give a new sport a try – Go for it! You will be amazed at the results you get from the change in your physical activity!

7. Increase the Intensity of your Strength Training
An easy way to know when to increase your weights is if you can easily complete 2 or more reps in your final set. For example;  if you normally do 3 sets of 10 reps, see if you can complete 12 reps using proper form on your 3rd set, if so up your weigh and get better results!

8. Get Outside
Fall weather is simply perfect for exercising outside and studies show time and time again that you tend to exercise harder and burn more calories when you are outside! Remember to stay hydrated, dress appropriately for the temperature & always wear sunscreen! Give this Fall Circuit a try for your next cardio workout – all you need is a Hill!

Be Fit, Be Healthy, Be Happy! ~ Tanya

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