Into Fitness » Core Strength

The Best Way to See Workout Results

IntoFit — Fri, 09 Jul 2010 05:20:33 +0000

I read a great article in last months Oxygen Magazine about weight training. It hit home a major key to seeing results when it comes to working out ( the other major key in my opinion being what you eat).

In a nut shell – You have to fail to succeed!

What does that mean? It means you have to challenge your heart and muscles in order to get stronger and see the results you want to see. You have to do things you cannot do now, but with time and ‘training’ – you will be able to do in 8 weeks time!

Going to the gym and setting the elliptical machine to the resistance you normally do and doing 30 minutes (like always) is better than sitting on your couch. BUT you will stop seeing results.

If you have been doing the same cardio routine forever – or even 3 months! It’s time to switch it up. It can be as simple as :

Changing machines.
Adding intervals into your routine.
Putting an incline where there wasn’t one before!

The first few weeks will feel challenging (as they should) but you will get better and stronger because of it!

Check out how I sometimes switch up my cardio! CLICK HERE

Going to the gym and lifting the same 8 pound weights you always do and getting 15 reps out no problem is also better than sitting on the couch. Again, you will stop seeing results.

What does that mean for you at the gym ? It means if you can preform 12 to 15 reps of an exercise without a struggle and with perfect form then it’s times to go up in weight! You have to challenge yourself and surprise your body in order for your body to respond the way you want it to. Maybe it’s time to introduce a new weight training routine. I try to change what I am doing every 8 weeks.

CLICK HERE for my strength training section of the blog. You’ll find great circuits and ways to challenge yourself by adding new exercises when you workout!

Your workout should feel like work. That is why they call is a work – out

Stay Tuned for a caloire burning circuit on Monday that is sure to surprise all your muscles!

Have a Sandwich, Get a Workout at the same time?

IntoFit — Thu, 18 Feb 2010 06:00:00 +0000

Who knew that Sandwiches and working out would go hand and hand! These are great little routines to help the time move fast, and allow you to get a strength and cardio workout in one shot.

Pick one exercise from each section to form a complete sandwich. Make one Sandwich and then make a whole new and different one! Try making 3 Sandwiches the first time you do this. If you think you can handle a few more, add them in on your next workout!

Step one: The bottom piece of the bread.

This will be an exercise that is always timed. Here are a few examples:

1 to 2 minute sprint on the treadmill.
60- 90 seconds of jump rope.
2 minutes of jumping jax.

Step Two: Your piece of meat. This consists of 2 weight baring exercises. Here are a few examples:

10 – 12 bicep curls followed by 10 – 12 squats. Repeat 2 more times.
10 – 12 Chest Presses followed by 10 – 12 Dead lifts. Repeat 2 more times.
10 – 12 Bent over Rows follow by 10 – 12 Lunges. Repeat 2 more times.

Step Three: The top slice of bread. This is another timed exercise, but it does not have to be a cardiovascular one.

60 seconds of plank or side plank
60 seconds of push ups
90 seconds of crunches
60 Second Squat and Hold

Rest to bring your heart rate down before you have another sandwich!

5 Workout Do’s

IntoFit — Wed, 27 Jan 2010 06:47:11 +0000

1. DO lift heavier weights. In order to see the results you want, you have to challenge your muscles. That means lifting a weight where you can preform 8 – 12 (15 max) repetitions of the exercise. On the 12th (15th) one, you should be struggling to lift the weight. If you can breeze through 15 repetitions of an exercise it means it’s time to challenge yourself and add a bit of weight.

2. DO change your routine after 6 – 8 weeks. For the same reason we lift challenging weights, we change our routine. Your body gets used to what you are doing. Whether it’s running at a certain speed for a certain amount of time or performing the same weight lifting routine you’ve been doing for months or even years. In order to see results you have to switch things up. You want to surprise you muscles (including your heart!).

3. DO eat protein 30 minutes after workout. Your prime eating time after a workout is 30 – 60 minutes. It’s then that you want to have a high protein snack to restore your muscles. CLICK HERE for a list of great after workout snacks.

4. DO try something different. If you belong to a gym there are all sorts of great classes that are worth the trial. Boot-camp classes, boxing classes, circuit classes and weight lifting classes are a great way to spend an hour. You’ll get the extra push you need and you’ll have fun at the same time!

5. DO ask for help and advice. A trainer is going to push you harder than you will push yourself. That’s just the reality of the situation. A good trainer will also insure that your form is correct- preventing unnecessary injury. And they will tailor your workouts specifically to meet your goals. They will also MAKE SURE you are getting to the gym. If you have an appointment with a trainer and you’re paying for it- chances are your showing up. If a trainer is out of the budget, ask the advice of professionals at the gym. Maybe buy one session every two months to make sure you’re on the right track. More on this tomorrow!

Workout Motivation

IntoFit — Wed, 20 Jan 2010 07:43:19 +0000

If there is one thing I know for certain, it’s that even though I sometimes DREAD working-out (and yes, even I can dread it) I know with 100% certainty that after the work-out is over, I feel 100% better. I’m AWAYS happy I worked-out. I’m always PROUD of myself for getting off my butt and moving and for whatever reason, after a work-out I always have an easier time reaching for something healthy.

I truly think the HARDEST part of working out is actually starting. Once you start you’re 90% there! Even if you spend 15 or 20 minutes exercising it’s 100% better than no minutes at all! In fact 20 minutes, 3 times a week is nothing to sneeze at (is that even the right expression?). 20 minutes, 3 times a week is fantastic!

So here is my pep talk for the day. Put on your work-out clothes and just START. MOVE. If you have a gym membership – walk in that door (bring your clothes with you to work) and climb onto a machine and just press START. If you work out at home, no problem! This blog is filled with easy to do exercises you can preform at home with little or no equipment. Just put your work-out clothes on, grab a bottle of water, turn on your favorite show and follow one of my circuits. CLICK HERE , HERE or HERE for a few of my many circuits. Or CLICK HERE for my T.V WINNER workout.

You are 100% guaranteed to feel better about yourself after the work-out. And if starting is really the hardest part- then just changing into work-out gear and pressing START puts you 90% closer to feeling better than you do right now

How Many Calories Do You Burn Working Out ?

IntoFit — Wed, 13 Jan 2010 06:52:14 +0000

Have you ever been on a treadmill and it says you burned X number of calories. You walk away thinking you can really have that double chocolate cake now! Well, I’m sorry to say that the treadmill was lying to you. You may come away thinking you burned close to 600 calories when in actual fact you probably burned closer to 2 or 300. Yes – there can be that much of a difference. The calories the cardiovascular machines claimed you burned are, 99% of the time, WAY more then you actually did. They are over estimations based on a general height and weight.

I just want to vent for a second. Many people who are on diets get rewarded if they exercise. If they exercise, they get to eat more. Personally I think if you are trying to lose weight it’s because you were eating too much in the first place. After a workout you should treat yourself in some other way – other than with food and extra calories. Treat yourself to a manicure, time with a book or a tea with a friend. The reality is, most people actually think they burn WAY more calories then they really did. The extra eating they do as a reward for working out erases all the work they did. I think if you’re trying to lose weight and you worked out- keep your calorie deficit that you worked so hard for – don’t eat EXTRA. Eat your healthy three meals and two snacks and let the work-out work for you not against you.

Top 10 Fitness Tips That Really Work!

IntoFit — Fri, 08 Jan 2010 06:16:35 +0000

Try these top 10 fitness tips to step it up in 2010 - burn maximum calories while building strength, endurance and stability.

Interval Training. Intervals allow you to burn maximum calories in a shorter amount of time. CLICK HERE to learn how to add simple intervals into your routine.
Step it up on your favorite cardiovascular machine. CLICK HERE to read about how to maximize your time on the elliptical machine so that you’re not wasting your time. CLICK HERE to watch a video of proper form. CLICK HERE to find out how to maximize your time on the stationary bike.
Add an element of stability and balance to your workout. From doing bicep curls on one leg to preforming exercises on a BOSU Ball – adding instability will increase core strength, ankle strength, strength in in the muscles that surround your spine, help with done density and burn extra calories. CLICK HERE and you’ll learn 8 new exercises targeted at balance and stability.
Think TOTAL BODY exercises. Total body = total calories! CLICK HERE for a great total body circuit.
Think Glutes. Your butt is made up of the biggest muscle in your body. The bigger the muscle you work the more calories you are going to burn. Things like squats are great for working those muscles!
When in doubt- add a jump! Plyometric exercises (fast powerful movements) are a great way to get your heart rate up and build strength at the same time. Things like squat jumps, runners starts, side skater , toe taps , square dance and bur-pies are all great exercises.
Body Weight exercises are great. As you lose weight the exercises get easier Great motivation to keep you going. Things like push ups, step ups and plank . Check out my series on exercises you can do with your own body weight. CLICK HERE.
Try a class at the gym you’ve never tried before like boot-camp, spinning or kettle bells.
Jump Rope. This is great because you don’t need a gym membership to reap the rewards of the best cardiovascular exercise out there. CLICK HERE to ready why jump rope is so good for you and why it can burn more calories than running.
Sleep. CLICK HERE to find out why if you need sleep, you should listen to your body.

HAPPY WORKING OUT!!!

10 Holiday Health and Fitness Tips

IntoFit — Tue, 29 Dec 2009 07:50:24 +0000

COUNTDOWN TO NEW YEARS TIP #9

Be Adventurous! Before the year ends, do something you’ve never done before.

1. Go rock-climbing at a rock climbing gym!

2. Go Ice skating.

3. Go Cross Country Skiing.

4. Take a boxing class.

5. Take a spinning class.

6. Workout with your partner.

7. Take a trampoline class.

8. Get a girlfriend and try fitness pole dancing !

9. Have a friend with an indoor pool ? Do laps.

10. Take a salsa lesson. Or, just go salsa dancing!

Because you ended 2009 with a bang, you’ll start 2010 with an even bigger one! And who knows, maybe even a new hobby

Calorie Blasting Circuit

IntoFit — Fri, 27 Nov 2009 06:37:24 +0000

With just five total body exercises and twenty minutes you can have an amazing, heart pumping workout! Remember it’s about the quality of what you do, not the quantity. If you spend 20 minutes working your butt off, it’s better then 30 or 45 kinda-sorta working. These exercises use every muscle in your body! Using every muscle and keeping your heart rate elevated will help to burn more calories and build strength as you go!

For a great calorie basting strength routine, try this circuit!

Burpies (10)

Start in a frog position -bend at your knees and drop your hands on the floor in front of your feet, keeping your hands shoulder width apart. Kick your feet back and jump to a push up position. Make sure that your back is flat and your core is activated. Jump your feet back to meet your hands (frog). Then jump up to a standing position! Repeat!

Deadlifts (15)

Using a weighted bar or two dumbbells, stand with feel hip distance apart. Keep the weights in front of your body. With a nice flat back, bend at the knees and drag the weights/bar in front of your legs. (You want the weights to skim your knees as you bend. I like to run my thumbs along my legs as I bring the weight down.) As with all squats, keep your weight behind you – (it helps to imagine you were going to sit in a chair). Once the weights are an inch or two past your knee cap, push through your heels and come back to standing. In standing – squeeze your glutes (butt) and squeeze your shoulder blades together. Repeat!

*Pick a heavier weight with this one. You’re using your whole body to move the weight so you can probably lift more than you think you can! Start with 15′s or 20′s ( 30 or 40 pound bar) and go from there.

Renegade Row (10 on each side)

This exercise has a primary focus on a large majority of your back muscles but it’s also fantastic to build core strength and stability.

1. Come into a plank position with a weight in each hand. ( 2.5 or 5 pounds to start)*Try to maintain a tight core throughout the whole sequence.

2. ‘Row’ your right hand up to the side of your body so that you are squeezing your right shoulder blade into the middle or your back. Then bring the weight back down to the ground- lightly.

3. Switch Sides.

Squat and Press (15)

Stand in neutral with a chair 5 or 6 inches behind you.. Feet hip distance apart, knees over your second and third toes. Hold a pair of weights in your hands. (Start with 5 or 8 pounds.) Squat down to as if you were going to have a seat in the chair, but don’t sit. Come back to standing by pushing through your heels and squeezing your buttocks. (Activate your core throughout this motion to prevent your lower back from arching.) Once in standing, bring the weights up to shoulder height- with arms bent to 90 degrees, your elbows should form a straight line with your shoulders. Press the weights up so that they ‘kiss” over your head and come back to the 90 degree position you started with. Bring the weights back to your sides and Squat! Repeat!

* I know, ghetto pictures! But at least they show you the correct form! Whether you are using a band, weights or your own body weight- the form is the same.

Jump Rope (2 minutes)- click to read why I love jump rope so much!

Rest for 2 minutes and repeat the circuit for a total of 3 times!

Tight Tummy- Part 11

IntoFit — Mon, 22 Jun 2009 07:29:00 +0000

This is a challenging push up will be the last exercise in the Tight Tummy series. Yet another way to add a balance challenge, this one is really going to isolate your intrinsic core muscles and build strength and stability.

Medicine Ball Roll Push Up

1. Come to the top of a push up position with a medicine ball underneath one hand.

2. Bend your elbows and bring your chest toward the ground just as in a regular push up.

3. When you come back to the top off the push up, roll the ball to your other hand and place your hand on top of the ball.

4. Then preform another push up.

Repeat! Try for 10 push ups!

Stayed tuned for some upcoming ideas on how to use all the exercises I have posted about to make a fun circuit at home or at the gym!

10062 Steps.

Tight Tummy – Part 10

IntoFit — Mon, 15 Jun 2009 13:01:00 +0000

One of my favorite things to do with clients is to have them do a set or two or crunches so that they can really feel the work in their core. Right after the crunches, I’ll have them do a set of push ups. Having already done some core work, they can now really feel how activated their core is and how much they need it to support them in a push up! Give it a try!

A push up on it’s own is a great way to strengthen your core but there are also all sorts or ways you can make pushups more challenging. I’m going to finish off my Tight Tummy series with two different ways. The Stability Triceps Push Up will not only place a focus on your core, but it will work your triceps and chest too! This is another one of those exercises that works your deep core musculature strengthening your back and the muscles that surround your spine.

Stability Triceps Push Ups

1. Place your hands on a medicine ball and come to the top of a push up position.

2. Keeping your core tights so that the ball stays in place, slowly bend at the elbows. You want your elbows stay behind you tight to your body and not out to the side. Come down to the ball.

3. Come back to the start of the motion and repeat! Try for 10 times!*Just like in a regular push up, be sure to keep your back flat. Don’t allow your lower back to sag or your butt to raise in the air.

You can do this without the ball. The ball adds more of a stabilizing challenge, but it’s still a great core/triceps exercise if you don’t have a ball on hand!

6233 Steps. Opps.