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


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!

 

Jul 282012
 
Triceps Kickbacks: 


Incorporate the Triceps Kickbacks into your fitness routine and you will have amazing arms that look great in tank tops and sleeveless shirts. This is the ultimate exercise to tone the often times hard to target back of the arms. Perform these seated, standing or kneeling but the key is good form – use your muscle not momentum to move the weight! Make it more challenging by using 1 dumbbell and performing the move on 1 side at a time.  CLICK 110 - Triceps KickbacksHERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~Tanya

Get Your 6 Week Fitness Plan Here!

May 212012
 

Do Anywhere … No equipment necessary … Fitness Routine

8 moves in 8 minutes

Do each fitness move for 45 seconds
Rest for 15 seconds in between

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 to complete 1 rep.

Push Ups
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 abdominals tight, bend elbows to lower body to the floor, using your chest muscles push back up to starting position.

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. Exhale, extend both knees & step left foot back to starting position. Switch & step backward with right foot to complete 1 rep.

Aquaman’s
Lie on the floor on your stomach extend arms & legs straight out with palms on the floor, contract abdominals and lift left arm, head and left shoulder & right leg up at the same time & off the floor as high as possible, keeping arm & leg extended and left hand & right foot the same height off the floor, slowly lower arm & leg back down – completely relax repeat lifting opposite arm & leg to complete 1 rep.

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.

Squat Press & Lift
Stand in a neutral position with feet hips distance apart, knees soft, abdominals tight & chest lifted. Squat down as far as possible or until thighs are parallel to floor, quickly & simultaneously straighten legs, lift left leg out to the side as high as possible while pressing arms up & over head. Return to starting position and repeat on opposite side to complete 1 rep.

Plank
Position body in plank position with elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor with fingers spread, body in a straight line & balanced on the balls of your feet. Hold plank position.

Bicycle Crunches
Lie face up on mat with legs extended & fingertips on back of head with elbows back and out. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & lift shoulders & feet off the mat, bring your left knee toward your chest as you twist your right shoulder toward your left knee, keeping abdominals contracted extend knee out straight keeping foot off the ground as you lower shoulders back down to close but not touching the mat. Repeat on other side to complete 1 rep.

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Get in Shape for Free take the 6 Week Shape Up Challenge

May 062012
 

Bicycle Crunches –

Bicycle Crunches are without a doubt one of my favorite abdominal exercises and you will find them in week #2 of the 6 Week Shape Up Challenge! With each crunch you are working all of your ab muscles including your obliques, the sides of your waist. When crunching up always remember to keeps your abs contracted to support your lower back and engage your deepest abdominal muscle! Next time you workout instead of waiting to do your ab work until the end, intersperse 10 to 15 reps of the Bicycle Crunches 3 to 5 times throughout your workout and you’ll be on 365 - Bicycle Crunchesyour way to ‘Washboard Abs” with this 1 Easy Move! CLICK HERE for all the details!

Be Fit, Be Healthy, Be Happy!  ~ Tanya


Apr 232012
 

 

 

 

Are you stuck in an exercise rut, doing the same thing week in and week out, not seeing the results you want? Chances are you have hit an exercise plateau. Don’t be discouraged you can get back on track and, in one sense, you should be encouraged, it means you worked hard to get there. Still, you want to avoid plateaus when you can, so here is how they can happen and how you can avoid them. When you start to exercise think of your beginning point as the baseline, when you exercise you are actually putting stress on your body; you may be sore, it can be a struggle and a challenge; however, as your body begins to adapt to the stress of exercise and compensate for it you are going to start to see results. As you continue to exercise and your body continues to adjust and adapt pretty soon you will be passed your original baseline and into what is called the super compensation phase. This is when you are getting stronger, feeling great and seeing results! The plateau problem occurs because your body gets used to the stress of the exercise and stops compensating for it; therefore you stop getting stronger and stop seeing results. The key is to re-stress the body with new, different and more challenging exercises before you hit a new baseline or the exercise plateau. This cycle of stressing the body at your current baseline, your body compensating and then super compensating and then being able to re-stress the body before you hit another baseline is truly the most effective way to get the fitness results you are seeking and it applies to both strength training and cardio.

Now that you know why a plateau happens and the mechanics of how to fix it, let me leave you with a practical solution I use with many of my clients. One way to break through your exercise plateau is by incorporating “Mini Circuit Moves” into your next cardio day. Whether you go to the gym, jog or run inside or out, or exercise in your home these moves are easy and really effective when you do them right. Below you will see a run down and specifics for a cardio day! Always begin with 8 to 10 minutes of easy warm up such as light walking or easy jogging and end with an easy cool down and full body stretch.

Run Down – Cardio Day

  • Mini Circuit Move work up to 15 reps
  • 10 minutes – Cardio Machine – your choice
  • Mini Circuit Move work up to 15 reps
  • 15 minutes – Cardio Machine etc – your choice
  • Mini Circuit Move work up to 15 reps
  • 10 minutes – Cardio Machine – your choice

“Mini Circuit Moves” – Use good form and mix and match!

1. Cardio Lunges

Begin standing in a neutral position, feet hips distance apart, knees soft, abdominals tight and chest lifted. In a continuous motion, ¼ squat down placing hands on knees, quickly standing up while raising arms straight above head, quickly ¼ squat down placing hands on knees again, then simultaneously place hands on floor on the outside of your feet and extend left leg straight back, return to 1/4 squat w/ hands on knees. Continue movement alternating extending legs straight back.

2. 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 and switch feet in the air, bringing right foot toward the chest and left foot back to starting position. Continue alternating the feet as fast as you can.

3. Jumping Jacks

Begin standing in a neutral position, feet hips distance apart, knees soft, abdominals tight and 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.

4. Squat Thrusts

Begin standing in a neutral position, feet hips distance apart, knees soft, abdominals tight and chest lifted. Squat down keeping your knees forward and 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 and stand back up to starting position. Continue until all reps are complete.

5. 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 and 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.

6. Plank & Hold

Position body in plank position with elbows on the floor directly under shoulders, arms straight and shoulder distance apart, palms flat on the floor with fingers spread, body in a straight line and balanced on the balls of your feet. Hold position for as long as you can work up to 1:00, making sure body is in a straight line and neck and head are neutral.

Remember when exercising for fitness, being able to re-stress your body in the super compensation exercise phase is key to avoiding an exercise plateau. By incorporating “Mini Cardio Circuits” into your workouts you will not only see fitness results and strength gains but you will easily avoid being stuck in an exercise rut!

Be Fit, Be Healthy, Be Happy! ~ Tanya
Apr 222012
 

Biceps Curls on a Stability Ball:

Using a stability ball is a great way to add interest and fun to an exercise! Plus you increase your intensity, work your core and improve your balance and coordination! When using the ball, always take a couple of seconds before you begin your exercise to be sure you are stable and balanced. Really work your core and make this more challenging by alternating leg lifts as you perform your biceps curls. Next time you are doing biceps – strengthen your arms and your core by using a stability ball! Be sure to use good form and technique Click Here for all the details!

 

Be Fit, Be Healthy, Be Happy!  ~ Tanya

Start Your FREE Fitness Challenge!