Fitness Training by Stephanie Turner

Can Yoga Increase Your Risk of Injury?

2012-01-22T16:50:00.002-06:00

If you didn't see the New York Times article about injuries from yoga, you should check it out. It has been a big controversy in the fitness community over the past few weeks. In a nutshell, the article presents the reader with the risks associated with yoga. Including but not limited to spine, knee and shoulder injuries, as well as certain positions putting students at risk for potential strokes.

Since I have been practicing yoga myself for 1-2 times per week, my clients have asked me for my opinion on the content of the article. I have to say I agree that there is significant risk when you take a yoga class, let alone a group exercise class. My position is that you are in fact in a GROUP exercise class. The instructors don't really know your body individually, so they shouldn't be adjusting you past your range of motion that you may or may not be able to achieve. We all have our limitations and usually we know what they are. For example, when I have trained someone, I know what they can and can't do. I understand what their limitations are because I have looked at their body using MAT (muscle activation techniques) and I am always keeping that in mind as we go through our workouts. However, we need to remember that is an individualized session (one on one), so it should be catered towards your personal needs.

So when my clients and friends ask me about taking a yoga (even pilates) classes, I tell them this: it is your responsibility when you take yoga (or any other classes) to say no or raise your hand at the beginning of class if you do not want to be adjusted. When you chose to take classes like that, you need to remember the one thing that it's about...leave your ego at the door! It's not what you do, but how you feel when you do it. Ask yourself...is it making you stronger? Is it helping your balance? Are you challenged or are you overwhelmed with the thought of even getting into a pose? If you feel overwhelmed, then you should know what to do...try to come to terms with your physical limitations. If you feel like something is going to hurt or injure you, then it may be possible. You know your body the best!

And once again...leave your ego at the door. I do, and that's why I will keep doing yoga.

Namaste!

2012-01-09T12:58:00.000-06:00

Getting Ready for Ski Season

Here's hoping that they actually get some snow out in Colorado before I hit the slopes next month! With that said, I have started my core and leg training for the trip. Nothing trains you better than being out in the mountains, but there are some great moves you can do in the gym to improve your performance for skiing and snowboarding.

1) Ski Slide Lateral Lunges: Stand with one leg on the ground and the other leg on the slide (you can also use the Val-slides for this move). No weights needed here until you get used to the range of motion. Keeping most of your weight through the foot on the ground, slowly slide your leg out to a comfortable position, then using the leg on the ground, pushing through your heel, work your way back up to a standing position. Do 3 sets of 12-15 reps on each side.

2) Lateral Bosu Jumps: Start with one leg on the bosu and one leg off the ground. Push off and jump laterally to the other side. Use the bosu to push off and get more height in your jumps. Do 3 sets of 20-30 reps.

Lateral Bosu Jumps

3) Pushup Push-offs: One of my favorite moves! If you tend to fall snowboarding, this will prepare your upper body. You will need a stable bench or Smith Press for this exercise. If you have any issues with your shoulder, you should skip this one. You can do this exercise on one leg or two (two legs is actually tougher). Start on one leg with the bar set to the second lowest setting. Let yourself fall to the bar catching yourself with your arms and pushing yourself back up to your starting position. Do 3 sets of 8-10 each side.

Pushup PushOff on Smith Press

4) Single Leg Squats: Yes, I know you've seen these before on my newsletter, but they are the best! Stand tall and bend from the knees and hips keeping the foot flat, reach for the ground with both hands and then return to your starting position. Do 3 sets of 12-15 reps on each side.

Fit Up 2012 Personal Training Deals

2012-01-01T17:36:00.003-06:00

Are you ready to make some changes for 2012? We've got the perfect personal training packages to make sure you commit to fitness for 2012!

To sign up call 312.523.3131 or go to www.trainingbysteph.com

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2 times a week $540 for one month ($60/hour)

2 times a week for 2 months ($57/hour)

2 times a week for 3 months ($55/hour)

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1 time a week for $720 3 months ($60/hour)

2011-11-09T14:00:00.000-06:00

Target Zone: Hamstrings

What's one area of the body that's often overlooked? The hamstrings. They not only flex the knee but they also contribute to hip extension (along with the gluteus maximus). In addition, they provide lateral support for the knee. If you're bored with doing hamstrings on a machine (or don't even work them at all), here are some creative options:

1) Prone Single Leg Curl: Start on your stomach with one leg pull back to 90 degrees keeping the foot relaxed. Do 3 sets of 10-15 reps on each side.

2) Single Leg Cable Leg Curl: Standing with hips square andankle strap on one leg, pull back to 90 degrees keeping the foot relaxed. Return to starting position with leg straight. Do 3 sets of 10-15 repetitions on each side.

3) Stability Ball Leg Curl: On the ground, place hands on both sides of your body with feet up on the ball, bend your knees to 90 degrees to bring the ball toward you, then extend the legs back straight to your starting position. Tip: keep hips lifted up. Do 10-20 reps.

4) Kettlebell Single Leg Dead Lift: Start on one leg with the kettlebell on the ground. Reach down with your arms keeping the stabilizing leg bent with your other leg extended out and pick up the kettlebell. Do 12-15 reps on each side.

2 on 1 Training

2011-10-25T06:02:00.003-05:00

Want to hire a personal trainer for half the cost? Try our 2 on 1 personal training starting November 1st! Classes are $35/hour or $30/hour for a package of 10 sessions. If you don't have a buddy that wants to workout with you, we will pair you up with someone. What can you expect? A one hour full body workout including weights, resistance bands, kettlebells, plyometrics with a little cardio mix. Our 2 on 1 training hours are designed to get you on track! Classes will be offered Tuesdays/Thursdays at 6:30am and Saturdays at 10am.

For more information email steffturn@aol.com or call 312.523.3131

Tennis Opportunity Program Annual Fundraiser

2011-10-19T11:03:00.000-05:00

2011-10-12T07:14:00.000-05:00

Are you tricepually gifted?

I'm not going to lie, that's a term I picked up from one of my clients (and I'm not really sure how you would spell such a made up word). He claimed that I couldn't rock his triceps because he is so "gifted"...but trust me, I found a way to challenge him! Here are some of my favorite tricep exercises that you can do back to back with lighter weights or mix them in with your full body routine:

1) Overhead Rope Tricep Extensions: Start on your elbows even with your shoulders in a 90 degree bend, then extend your arms out to a straightened position. Do 3 sets of 10-15 reps.

2) Supinated Tricep Extensions: Start with your elbows in tight bent at 90 degrees with palms up, then extend to fully straighten the arm squeezing the triceps. Do 3 sets of 15-20 reps with a green, red, or blue band.

3) Mini Tricep Dips: Start with your elbows straight and hands on a bench with legs bent (to make it more challenging straighten the legs), bend the elbows down to 90 degrees lowering the body. Do 10-20 reps.

4) Military Push Ups: Start in a normal plank position either on your knees as shown or with feet extended. Keeping elbows in close to the body, lower yourself down so the elbows are even with your midsection, then push back up. These are more challenging than the normal push up and much more difficult to stabilize the core. Do 12-20 reps.

2011-08-30T08:34:00.001-05:00

It Takes More Than a Crunch

One exercise we all see people doing at the gym constantly is the crunch. There are many variations of the crunch on the floor, stability ball, bosu...they all are working primarily the rectus abdominis and the obliques. But what about the muscles surrounding your ribs and back? The obliques are in this category as well as the spinal erector muscles. These muscles are equally as important to work because of the stability they provide all working together for your core.

Here are 5 core moves to add to your workout that you might be missing:

1) Side Planks with a Twist: Start on your elbow in a normal side plank position, you can use a weight in one hand, but you might want to start without a weight just to make sure you're comfortable with the range of motion. Rotate down with the arm under the body and then back up to your starting position. Keep hips up so the body stays in alignment. Do 3 sets of 10-15 reps on each side.

2) V-Hold Figure 8 with a Medicine Ball: Start on your tailbone with legs bent (you can straighten them for an advanced move), chest stays lifted, rotate to each side forming a figure 8. Do 8-12 figure 8s total.

3) Weighted Side Bends: Start with your feet shoulder width apart, one weight with arm extended above you and one arm straight down to your side. Slowly side bend down a few inches and then come back up to your starting position. Use your obliques on the opposite side to help you pull back up. Do 3 sets of 8-15 repetitions on each side. Tip: Start without a weight to make sure the range of motion is comfortable.

4) Planks with a Reach: Start in a normal plank position onyour elbows. Reach and extend your arm forward alternating sides. Do 20-30 reps total.

5) Lower Abdominal Tilt on the Foam Roller: What's terrificabout using the foam roller is that it keeps your spine in alignment. Lay flat on the foam roller with legs up, tilt your hips slightly toward you flattening the lower back onto the roller. Remember to keep a small range of motion. Do 10-20 reps.

Power Up with Plyo

2011-08-10T07:42:00.001-05:00

What might be missing from you routine to help you with your performance? Plyometrics. Normally people just stick to cardio and weights when they're working out in the gym, but adding plyometrics to the mix can provide you with more power and strength. Even if don't play a specific sport, it's a great way to take your workout up a notch!

You can incorporate these 5 moves into your normal lifting routine alternating upper body exercises in between:

1) Box Jumps: Start with feet shoulder width apart, jump up on the box landing softly. The goal is to hardly hear your feet land on the box. Do 3 sets of 12 reps.

2) Split Squat Jumps: Starting in a lunge position, push off equally from each leg into a jump and land with the opposite leg forward back into your lunge position. Do 3 sets of 14-20 reps.

3) Squat Jump Reach: Feet start shoulder width apart, deeply squat down and jump up extending arms up into air reaching as high as you can. Do 3 sets of 12-20 repetitions.

4) Ring Jumps: Set up 4 or more rings, choose one ring as "home base" and jump to each ring in a circle or any way you want. Do 3 times 45 seconds.

5) Lateral Jumps: Using either cones to go between or moving laterally side jumping on one side at a time, start on one leg and push off onto the other leg. These are what you make out of them, so really focus on getting a good push off. Do 3 sets 20-26 total.

It Takes More Than a Crunch

2011-08-10T07:38:00.000-05:00

Meet Everette Chan

2011-06-23T15:27:00.002-05:00

Welcome our new trainer Everette Chan! He graduated with a BS in Kinesiology from the University of Illinois at Chicago in 2009. Starting at a young age, fitness was always a priority on his life. Watching his uncle exercise growing up sparked his interest in fitness and body mechanics.

Everette began playing competitive sports at a young age. As a junior volleyball player, Everette made the Chicago Sun-Times All City First Team in 2005. From there, he went on to play club volleyball at University of Illinois-Chicago where he traveled the country playing various Division I club teams.

After college, Everette began working at one of Chicago’s most reputable physical rehabilitation clinics as a physical therapy aide. His experience at the clinic helped shape his philosophies on injury prevention and rehabilitation. Everette tailors each workout to the specific needs for each of his clients. He firmly believes that exercise should be implemented in everyone’s life and anyone can have fun doing it!

The Gun Show

2011-05-06T13:06:00.002-05:00

No silly...I mean biceps! This is a shout out to getting fabulous arms for the summer. Doing some back and biceps will give your a arms a nice sleek look.

Here are 5 moves that will bring on the burn:

1) Eccentric Pull Ups : Start with both feet planted on the step or bench. Hands will be placed on the inner grips of the pull up bars. Jump up to the top of the pull up position and then slowly (super slow) lower yourself down so your feet are back on the step. Start with this exercise because it's the most challenging. Do 3 sets of 12-15 reps.

2) TRX Bicep Curls: Begin with feet together and both hands will be on the TRX. Make sure you leave your elbows up and create an arc motion towards you for the bicep curl. You are using your own body weight for resistance, so it will be more challenging as you move your feet further forward. Do 3 sets of 10-15 reps.

3) Smith Press Underhand Pull Ups: Keeping your feet underneath you with your hips up, pull yourself up to the bar and then down so that arms are fully extended. The lower the bar is set, the more difficult the exercise. Do 3 sets of 10-15 reps.

4) One Arm Hold Bicep Curl: This is just a basic bicep curl with a twist. You will do each side individually while the other side is in a flexed (bent) position holding the weight in an isometric hold. Do 3 sets of 10-15 reps each side.

5) Cable Rope Bicep Curl: Keep the hands out wide fore this one. Flex all the way up keeping elbows in tight to the body, and then come back down for full extension. Do 3 sets of 15 reps.

Active vs Passive Stretching

2011-05-05T15:23:00.001-05:00

Active vs Passive Stretching

Many of you have asked me about the benefits of stretching. As I went through the MAT internship I learned more about what actually happens to the muscles as you do passive stretching as most people do. Passive stretching is when you force the muscle into position without using the muscle to actually get itself into position. This type of stretching typically shuts down the muscle. Another way to stretch is active stretching (my preference). Meaning you are moving the muscles into position yourself without an applied force.

Does this all seem foreign to you? If so, you're not alone. I found this video that is a must see for anyone who stretches. The video explains activation of the muscle with the typical quadricep stretch. They use the rectus femoris which is one of your quadricep muscles as an example. Check it out!

EMG on Rectus Femoris after Muscle Activation Techniques applied

West Loop Fitcamp

2011-04-11T08:31:00.002-05:00

Free preview week of classes begin Tuesday, May 10 at Mary Bartelme Park

CHICAGO (April 11, 2011) – Fitness Training by Stephanie Turner announced today the launch of its West Loop FitCamp in the West Loop neighborhood’s Mary Bartelme Park, located at Peoria and Adams streets.

West Loop FitCamp will hold fitness classes, which will feature a full body workout with a mix of cardio and resistance training, and take full advantage of Mary Bartelme Park. In addition, yoga classes will be held on Saturday mornings. A complete schedule is attached.

“I’m excited to bring outdoor fitness and yoga classes to my West Loop neighbors,” said Stephanie Turner, founder, Fitness Training by Stephanie Turner. “After a long, snowy winter, it will be fun to add a little variety to people’s workouts and take advantage of the West Loop’s beautiful new Mary Bartelme Park.”

West Loop FitCamp will host a free preview week of classes beginning Tuesday, May 10 at Mary Bartelme Park. The complimentary hour-long fitness classes will be held Tuesday, May 10 at 6 p.m., and Thursday, May 12 at 6 p.m. A complimentary 60-minute yoga class will be held at 10 a.m. on Saturday, May 14.

Sign-up for FitCamp: www.trainingbysteph.com or call Fitness Training by Stephanie Turner to reserve a spot at 312.523.3131. Fitness packages are $12 per class and drop-in participants are welcome at $15 per class.

FitCamp Schedule

FitCamp classes will be offered in 6 week sessions beginning as follows:

Session I: May 17

Session II: June 28

Session III: August 9

Session IV: September 19

Fitness sessions will be held on Tuesdays and Thursdays at 6 a.m. and 6 p.m.

Yoga classes will be held Saturdays at 10 a.m. and are BYOM (Bring your own mat!)

Each class is one hour long, rain or shine.

Cost: $12/class for fitness package (fitness or yoga combination)

$15/class for drop in

Sign-up: www.trainingbysteph.com or call Fitness Training by Stephanie Turner at 312.523.3131 to reserve a spot.

2011-04-11T08:29:00.000-05:00

Booty Burn

Not only do we love it when our backside looks good, but our glute muscles (maximus, medius, and minimus) are a powerhouse for the body. The glutes contribute to leg strength and help support the spine with hip extension. You should include glute exercises in your routine at least 2-3 times per week.

Here are some of my favorite moves:

1) Cross step ups: Start with one foot planted on the step or bench. Cross step up and either put your other foot down, or for more of a challenge, balance as you get up to the top. Do 3 sets of 10-15 on each leg.

2) Cross back lunges: Begin with feet together and cross your right leg behind your left. Make sure you leave most of your weight on leg in front. Push thru the front heel and stand back up from the lunge. Do 3 sets of 10-15 reps each side.

3) Split squat: Keeping the weight focused on the front leg, go down so your thigh is just parallel to the ground. Press up thru the front heel to standing position again. Do 3 sets of 10-15 reps on each side.

4) Single leg squat with chop: This is one of my favorites! As an advanced move, make sure you are comfortable with a single leg squat before doing this exercise. Weight starts above the head, as you bend down lead the weight to the outside of the opposite knee, then return to starting position. Do 3 sets of 10-15 reps each side.

5) Cable hip extension: This exercise is simple, yet effective. Remember to keep your leg straight and lead with the heel as you extend back squeezing the glutes. Do 3 sets of 15 reps each side.

Mixing It Up on the Treadmill

2011-03-09T11:14:00.002-06:00

Are you bored with running on the treadmill during the winter? I know sometimes I feel like I have "exercise ADD" when I'm on the treadmill. Here's an easy way to change up your workout if you're doing a 30 minute run:

3 min. warm-up walk @ 3.5-4.0

5 min. jog @ 5.5-6.5

2 min. jog @ 5.0-6.0 with a 3.0 incline

5 min. run @6.0-6.8

1 min. each side shuffles @ 3.5-4.0

3 min. jog @ 5.0 with 5.0 incline

5 min. run @ 6.0-7.0

1 min. each side shuffles @ 3.5-3.8 with 1.0 incline

3 min. sprint 7.0-8.0

2011-03-04T06:13:00.000-06:00

The Stability Ball

More Than Just For Crunches

Many people forget that you can use the stability ball for doing more than crunches. It's a great add on to any workout if you have the proper core strength it takes for control. Here are some exercises that I use on a regular basis with clients:

1) Dumbell Chest Fly: Head should rest comfortably on the ball, hips stay up with the glutes squeezed. Do 3 sets of 10-15 reps. Muscles worked: Chest, biceps, and core.

2) Dumbell Tricep Extension: Again, head should be resting comfortably on the ball aligned with the curve of your cervical spine (neck), glutes are squeezed. Arms will bend to 90 degrees and come to full extension. Do 3 sets of 10-15 reps. Muscles worked: Triceps and core.

3) Prone Hip Extension: This is code for booty burner! Start on your stomach on the ball. One leg will be extended and the other leg that you will be working is bent to 90 degrees. Slowly lift the leg a few inches up using your glute (be sure not to feel it too much in the hamstring). Do 3 sets of 15-25 reps. Repeat on other side. Muscles worked: Glutes, hamstrings, and core.

4) Inner Thigh Leg Extension: Attention adductors! It's all about maintaining the squeeze of the feet against the ball with this exercise. Laying on the floor with your feet firmly pressing against the ball, bend your knees to 90 degrees of flexion and then straighten them all the way up to the ceiling using those quadriceps for full extension. Do 3 sets of 15-25 repetitions. Muscles worked:

Adductors, quadriceps, and core.

5) Leg Curl: Laying on the ground, place your heels on the ball with your legs fully extended and hips lifted up off the ground (similar to a bridge position). Keeping your feet on the ball, flex your knees to 90 degrees and extend back to your starting position. Do 3 sets of 15-20 reps. Muscles worked: Hamstrings, glutes, and core.

The Cable Dilemma

2011-02-07T18:33:00.000-06:00

If you've been to the health club and been boggled by the cable machines, you're not alone. Many people tend to "stick with what they know" at the gym. Machines with selected weights are probably the most common way to workout for many people. But you may not realize that the cables can be way easier to adjust and they can actually be more beneficial using your core muscles. All it takes is making yourself a little more familiar with the cables and how they work, then you might become addicted! Here are some of my favorite cable moves for a full body workout:

1) Rope Row- Set up the cable to shoulder height. Using the rope attachment, stand with feet shoulder width apart, hands staying at shoulder height extended out in front of you. Pull back and squeeze your shoulder blades together, then return to starting position. Muscles worked: upper/middle back, biceps, and core.

2) Cable Chest Press - Set up both sides of the cables at shoulder height and attach the soft handles. Stand in the middle of the cables and move forward a couple of feet so you are in front of the cables. Arms and elbows will be bent 90 degrees, palms will be facing down to the ground. Extend and press straight forward bringing your hands together to your midline. Muscles worked: Chest, triceps, anterior deltoid and core.

3) Cable Chop - This exercise can be set up at 3 different angles: low to high (at bottom of cables), high to low (at top of cables), and straight across at shoulder height. With any of these variations, you will be working different areas of your core muscles according to the height. The key here is to keep the hips stable during the rotation and keep the chest out through the range of motion. Muscles worked: obliques, spinal erectors, rectus abdominis.

4) Single Arm Rope Tricep Extension - Set up the cable to the top and add the rope attachment. Standing in front of the cable holding the rope in one hand, elbow stays bent at 90 degrees. Fully extend or straighten the arm and then come back to 90 degrees. Elbow stays in close to the body. I like this one because you are working triceps individually, so you can't use one side more than the other. Muscles worked: Triceps.

5) Single Arm Bicep Curl with Reverse Lunge - Yes, this is a dual movement exercise. You can even add a balance in with the reverse lunge if you want an extra challenge! Set the cables to the bottom using the handle attachment. Starting with feet together, step back into a reverse lunge and then come back up into a bicep curl. Make sure your elbow stays in toward your side and shoulders and chest stay out. Muscles worked: Biceps, legs, and core.

Kickin' It Old School Cardio

2011-02-07T18:31:00.000-06:00

With all of the talk about snowstorms and cold weather, being trapped inside can get a little annoying. Whether you are working at home or just staying home because of the bad weather, it doesn't mean you have to miss your workout. There are creative ways to get that cardio in if you're stuck inside:

1) Jump Rope: Yes, you need a little space for this one, but it's really not that hard. It'll get your heart rate up in a hurry, but keep you in a moderate zone. Try doing a speed double jump, jogging, or pretending like you're a skier jumping side to side. You can even work on individual leg strength by jumping on one leg at a time. Maybe decide to do each for 30 seconds to a minute and repeat.

2) Got Stairs? Oh yeah, when I was thinking about what I should do if I was stuck inside, the stairwell was the first to come to mind. It might be a little brutal getting started, but once you find a good pace either climbing or jogging up the stairs, it should be just like using the Stepmill at the health club. And time it...so you can challenge yourself each time you climb!

3) Jumping Jacks, Hula Hooping, or Burpees - A little of these can go a long way, but doing this in a circuit can really mix it up and make your workout fun.

Don't forget that you have to have some motivational music to go along with your workout. Making sure you have good tunes keeps your body moving!

Sassy Shoulders

2011-01-05T09:57:00.001-06:00

That's right, I said sassy! How many times have you seen someone and admired the way their shoulders look? One key element to actually getting those fabulous shoulders is to work them just as much as you do the rest of your body. People often forget how important it is to fit shoulder exercises into their routine. Working those deltoid muscles properly can not only benefit the way your arms look, but also improve posture. Performing each exercise with proper form or movement is crucial to increasing strength.

Here are a few of my favorite shoulder moves:

1) Bosu Lateral Raise: Muscles worked:deltoids and core. Do 3 sets of 10-15 repetitions.

2) Squat Shoulder Press: Muscles worked:deltoids, triceps, core and legs. Do 3 sets of 10-15 repetitions.

3) One Arm Reverse Fly on Bench: Muscles worked: Everything! Do 3 sets of 10-12 repetitions on each side. This one is a more advanced move and can be challenging for the core muscles. Start out with 3 or 5 lbs. As pictured, starting with weight it left hand and left knee on the bench. Right leg is extended and straightened back (squeezing the right glute and keeping core still).

4) One Arm Cable Chest Fly with Front Hold: Muscles worked: anterior deltoid, chest and core. Do 3 sets of 10-15 repetitions on each side. Another advanced move, so start with lighter weights using 10-25 lbs for the cable weight and 3-8 lbs for the dumbbell. Feet are going to be shoulder width apart. The hand with the dumbbell will be held in front of you and remains still (an isometric hold) as you do a one arm cable chest fly.

MAT Recommendation

2010-12-09T14:16:00.001-06:00

"Being a sports agent and working with professional athletes over the past 12 years, I have dealt with a wide variety of injuries with my players. Stephanie Turner introduced me to the Muscle Activation Techniques and first implemented it during my pro camp four summers ago. Needless to say, it has be a huge hit with my athletes. They look forward to using MAT and also working with Stephanie on a daily basis. She has been a significant part of my players pre and post training routine."

-NHLPA Agent

Belly Buster Abs

2010-12-07T08:56:00.009-06:00

What is a sure way to get those abs done? Do them before your workout! Get the core warmed up before you even start your cardio. That way your feeling your abs and core support your body as you go through your full workout. Here are 6 moves to get you started:

1) Side Planks: Hold each side for 20-45 seconds. Repeat 3 times.

2) Lateral Leg Lifts: Do 10-15 on each side. Should be done with slight hold at the top of the movement. Repeat 3 times.

3) Medicine Ball Bosu Crunches: Do 15-20 reps. Repeat 3 times.

4) Scissors: Do 14-30 reps. Repeat 3 times.

5) Medicine Ball Stretch Back Crunch: Do 15-25 reps. Repeat 3 times.

6) Bicycle: Do 20 -30 reps alternating elbow to knee. Repeat 3 times.

Momma Needs A New Routine

2010-11-16T12:14:00.001-06:00

Depending on the type of delivery, coming back from having a baby can be challenging. Most physicians recommend waiting 6-8 weeks before beginning an exercise routine. Women who have worked out on a regular basis typically want to jump right back into their routine. However, it's important to remember to take things slowly because the body needs some time to adjust. Making sure everything is functioning properly before resuming a full body exercise routine is important. And I have one word for you gals...CORE!!!

You can't just assume that everything is going to be the same once you get approval from your doctor to workout. Your core muscles are going to need a tune-up! These muscles include your rectus abdominis, external/internal obliques, and your spinal erector (lower back) muscles. Not only those muscles, but really anything that surrounds the pelvis. So doing a ton of crunches just isn't going to cut it...there's more to getting back into shape.

Here are a few exercises to get started in the first couple of weeks:

Hip Hikes - On your back with your feet on the ground and shift your hips alternating to each side, shortening the pelvis in towards the ribs. Go slow and do 20-40 reps. Muscles worked: obliques and spinal erectors.

Superman - On your stomach with arms down to side, raise upper body and head up so they don't touch the ground and hold for 8 seconds 5 times through. This is similar to an updog yoga position, which you can start with if you don't feel strong enough to lift yourself up. Muscles worked: spinal erectors.

Planks - Holds in push-up position either on your knees or feet. Hold for 20-60 seconds. Make sure the bum is not sticking far up in the air! Challenge the core by keeping it down, but not sinking too low. Muscles worked: all core.

Crunches with a Towel - Just like regular crunches except you are going to roll up a towel and put it underneath your lower back. Why? Because in order to work your abs properly, as you go back, you should have a slight curve in your lumbar spine. Crunch up and lift the shoulder blades off the ground....go SLOW! and even hold it as you get to the top of the crunch for an extra second. Do 10-30 reps. Muscles worked: abs and spinal erectors.

Adding Some Zsa Zsa to Your Cardio

2010-10-12T09:06:00.001-05:00

I am the first to admit it...during the summer, when it comes to doing cardio, my routine is so much easier. Making the most of the weather while it's gorgeous outside is my focus, so going running and playing tennis are my main sources of cardio. As the weather changes, moving my routine inside can sometimes be a challenge because I easily get bored doing cardio machines. Sound familiar?

So let's look at some ways to mix it up:

Circuit Training. If you don't have time for cardio and you really want to get your weight training routine in, then try some circuit training. This means keeping your body moving between sets with very little rest time. Break your routine down by choosing 5-7 exercises and do short bursts of cardio in between. This keeps the heart rate up and ultimately give you a better workout. You can do each exercise for 45 seconds each with a 15 second transition time into the next exercise. You will be alternating a strength exercise with a cardio move.

Here's an example:

Squat Shoulder Press
Jump Rope
Wide Grip Row
Step Ups
Bicep Curls
Burpees (push ups with a jump up)
Ball Crunches

Repeat circuit 2-3 times

Hit the Track. You can do this workout inside or outside. Depending on your individual running level, you can do as many laps around the track as you like. The key is to do something different on the straight aways and then jog/walk around the curves of the track. Some options for the straight aways are side shuffles, karaoke (like side shuffles but alternating one leg in front of the other), skipping with jumps, frog leaps, high knee jogging, or lunges (forward or lateral). If you really want to work hard, you can sprint the straight aways.

Short Bursts on 3 Machines. If you feel like you get "exercise ADD" when you're on cardio machines, you're not alone! One way to make it easier is to shorten your time on each machine to 10-15 minutes instead of spending 30-45 minutes on one machine. Changing up the programs or increasing levels will give you some variation.

Here are a few routines to get started:

Routine #1
Stepmill (or gauntlet) - Hill or interval program for 10-15 min
Elliptical - Cross Training or random program for 10- 15 min
Treadmill - Speedwork 2 min fast to 1 min jog for 10-15 min

Routine #2
Spinning Cycle - Alternating sitting and standing for 1 minute each for 10 to 14 min total. Remember to increase the resistance when you stand.
Treadmill - Walk/jog increasing incline by 1.0 every other minute for 15 min.
Ski Slide - 2 to 3 minutes sliding with one set of "climbers" or plank ups in between. Repeat 3 times.

Routine #3
Rowing Machine - 5-10 min.
Upright Bike - Hills or Heart Rate Training program for 15 min.Elliptical - Aerobic Training, Reverse, or Intervals for 15-20 min.

A Deeper Look Into Shoulder Pain

2010-10-05T08:26:00.001-05:00

If you haven't experienced shoulder pain before first hand, I am sure that you have heard someone talk about it. Depending on the severity of injury, it can take from 1 to 6 months to heal. Physicians often refer to it as a rotator cuff injury, tendonitis, bursitis, or even impingement syndrome. But what does that really mean?

The rotator cuff is actually comprised of four different muscles (supraspinatus, teres minor, infraspinatus, and subscapularis). Each has a different role in providing the shoulder joint with stability. These muscles along with others (traps, serratus anterior, levator scapula, and the deltoids) act as force couples on the shoulder blade (scapula) to move it away from the spine (or abduct) as we raise our arms. In order for the joint to function properly, these muscles should be balanced to maintain a smooth motion as we raise our arm out to the side or overhead. Having muscular imbalances involving any of the rotator cuff muscles may lead to an inability to move the scapula outward and can ultimately cause abnormal wear on the joint. As a result, pain often will occur on top of the shoulder.

So where do you start if you have been diagnosed with a shoulder injury? Whether you are working with a physical therapist or a MAT specialist, they should be able to identify what muscles are not working properly by doing a range of motion evaluation and muscle testing. According to what muscles are found weak, you can begin with corrective exercises. One other thing to keep in mind is that even though you have pain in your shoulder, it could be related to another area of the body. The trunk, spine, hips, and knees can also affect shoulder joint motion because all of the joints in your body are interrelated.
Here are some common exercises for shoulder injury prevention and rehabilitation. Any of these exercises can be done with bands or cables:

1) Scapular Retraction - This is actively squeezing the shoulder blades in toward the spine with arms in front of you, to the side or overhead. This can be done standing or even seated at your desk. A progression to this exercise would be a row (as shown below).

2) Arm External Rotation - Starting without a band, keeping your elbow at 90 degrees in close to the side of your body, rotate hand and lower arm out to side while squeezing shoulder blade in towards the spine. This exercise can be done at multiple angles and with bands as you get stronger.

3) Front Raises - Arms are straightened hanging down to sides then raised up to shoulder height.

4) Lateral Raises - This exercise is often the last one to be added in rehab because usually there is pain associated with movement out to the side. Arms are slightly bent and raised out to the side to shoulder height.

Baby Got Back

2010-09-08T15:01:00.001-05:00

That's right, how many times have we all heard how important it is to strengthen the back muscles? If you train with me, you know that I stress the importance of a strong back. Whether you're working a desk job or standing all of the time like I do, strengthening the back side (including lower back and glutes) is beneficial. I like to include the glutes (or hip extensors) because they act to help the lower back in spinal extension.

Here are some key exercises to include in your routine. Working out your back 2-3 times a week is ideal for the best results. If you haven't spent much time working on your back, then make sure that you start with lower weights and progress slowly. For all exercises, make sure your abdominals stay tight to stabilize so that you can work the muscles properly. Included are recommended weights to get started for men and women. Do 2-3 sets of 12 repetitions.

1) Seated Cable Row (middle back/scapular stabilizers/biceps)
-Women 30-60 lbs
-Men 45-80 lbs

2) Reverse Fly (upper/middle back/scapular stabilizers)
-Women 10-30 lbs
-Men 30-50 lbs

3) Wide Grip Cable Rope Row Standing or Seated
(upper/middle back/scapular stabilizers/biceps)
-Women 40-60 lbs
-Men 55-85 lbs

4) Weight Assisted Pull-Ups (lats/biceps)
-Women and Men start with assistance equal to 2/3 of your
body weight

5) Lat Pulldown (lats/biceps)
-Women 35-60 lbs
-Men 55-90 lbs

6) Back Extension (middle/lower back)
-Do 8-12 reps prone on the floor moving into "Superman"
position with arms to side lifting head and chest off of
ground

7) Hip Extensions on ground or ball (glutes)
-Do 10-15 reps prone on the floor or ball. Leg is bent to 90
degrees at knee and lift heel up toward ceiling using glutes
with a small movement. Both sides should be done
individually.

Getting to the Root of Knee Pain

2010-06-28T09:24:00.003-05:00

Figuring out where knee pain is coming from can be a challenge for many people. The first question anyone with knee pain needs to ask is has the pain been gradual, or can you think of one moment that you started feeling the pain? The point is to establish whether or not it could be an overuse injury or it is something that occured with one specific movement or force to the joint. For example, a football player who takes a blow laterally to the knee from a tackle would have pain from an external force from one incident. In contrast, a right handed golfer might have left side knee pain from the constant repetitive rotational force on the knee, which would be considered an overuse injury. Either way, it is important to consult a physician to establish a course of action for recovery and rehabilitation.

One way that I have been able to help my clients with knee pain is with Muscle Activation Techniques. It can be a terrific tool in analyzing the body for musclular imbalances. Sometimes with overuse injuries (like with the golf example), people are stronger moving one way versus the other and the body can shift to compensate, therefore creating a muscular imbalance. That is why it is so important to understand when your body is out of alignment. There are many different possibilities as to what can be causing knee pain in an overuse injury, such as potential weakness in the hip muscles or even the trunk and spine (core muscles). If muscular weakness is found in the core muscles, it may be causing instability in the pelvis, which can ultimately affect the direction of forces on the knee joint. Using Muscle Activation Techniques to restore muscle strength is a safe way to identify and restore the body to balance.

For more information go to http://trainingbysteph.com/MAT/steph_MAT.html

Morning Circuit

2010-05-11T07:33:00.002-05:00

Need a quickie workout to get the blood pumping in the morning? Give this circuit a try!

1 min. Jump Rope
Reverse Grip Pulldown (12 reps)
Cable Rope Bicep Curl (15 reps)
Red or Blue Band Bicep Curl (15 reps)
Climbers (on slide pads or jumping-24 reps alternating)
Kettlebell Squats with Arm Swing (15 reps w/10 pounds)
Yellow Band Front/Lateral Raises (24 reps)
Burpees (10 reps)
Overhead Dumbbell Triceps on Ball or Bench (15 reps)
Green or Red Band Tricep Pushdowns (15 reps)
Push ups (15 reps)

Repeat 2 Times

Thanks to everyone that supported us in the MS Walk Lakefront!

2010-05-03T19:00:00.002-05:00

Pics from Lululemon Class

2010-04-22T12:54:00.004-05:00

Looks like fun! Come join us for my Body Burn class at Lululemon Rush on Thursday, April 29th from 7-8pm.

Walk MS Lakefront

2010-04-20T08:35:00.002-05:00

I am pleased to announce that I have been asked to be the official trainer to warm up over 4,000 Walk MS participants on the Grant Park stage on Sunday, May 2nd! As some of you know, I have a couple of friends with MS, so getting people to participate and raising money for this event is important to me. After I warm everybody up, the team I will be walking with is the "J-Walkers".

So if you are interested in walking with our team or donating that would be terrific! Your donation will make it possible for the Greater Illinois Chapter of the National Multiple Sclerosis Society to provide programs and services for people with multiple sclerosis while also funding important research that will bring us closer to a cure for this chronic disease.

It is faster and easier than ever to support this great cause - you can make a tax-deductible donation online simply by clicking on the link at the bottom of this message. After you make a donation, look for your name scrolling in the fundraising honor roll. You can be a part of joining the movement to achieve a world free of MS!

Click here to view the team page for J-Walkers
If the text above does not appear as a clickable link, you can visit the web address:
http://main.nationalmssociety.org/site/TR/Walk/ILDWalkEvents?team_id=207176&pg=team&fr_id=13144&s_tafId=166069

Thanks for your support! Hope to see you there!

Personal Training with Skype

2010-04-13T12:52:00.002-05:00

One of my regular clients called me last week and said he was going to be unable to train for the next couple of weeks, but really wanted to get his training in, so he suggested we Skype each other during our appointment time. I have to admit, I was a bit skeptical about doing this, but it actually turned out great once we got going! I Skyped him at his normal appointment time. We had to adjust his camera a little so that I could get a full view of his body (for biomechanical corrections and cuing). I had my camera set up so that I could demonstrate the exercises for him if necessary. It was really just like being there in person, except for the occasional couple second time delay. He had a Total Gym, bands, and a stability ball. We got in 4 circuits with 12 total exercises, and by half way through, he had a good sweat going!

So it looks like there is another option for people who can't make it to the gym or clients who are traveling and need that push to get out of bed and workout in their hotel room. Glad I tried Skype personal training! Thanks Tom!

20 Minute Abs

2010-04-09T11:22:00.003-05:00

Do you get stumped trying to be creative with your abdominal routine? If you do the same abdominal routine every time you go to the gym, you may have noticed that it stopped working. Many people don't realize how or what exactly they are working when exercising. If you can focus more on where you should be feeling the exercise, you will get more out of your routine.

The abdominal muscles include, and are not limited to, the rectus abdominis (all four sections), transverse abdominis (upper and lower fibers), internal/external obliques (anterior and lateral fibers), pyramidalis, and yes, even that psoas! That's a lot of ground to cover with your routine. I am going to give you a full abdominal workout, but here are some helpful hints before you start your exercises:

1) Make sure you lift the shoulder blades off the ground or ball when crunching.
2) If you are on the ball, stretch all the way back as you come back down from crunching up so that you get a slight curve in your lumbar spine and get those spinal erectors involved in the movement.
3) Feeling pain in your back with exercise is not okay! Make sure that you can do the exercises pain free, if not, then you need to ease up on repetitions and build more strength.

Here's the routine:

Stretch Back Ball Crunches (20-30 reps)
Alternating Oblique Ball Crunches (30-40 reps)
Plank Holds (60 seconds)
Side Plank Ups (15 reps each side repeat twice)
Side Lying Leg Lifts (feet together lifting both, 15 reps each side repeat twice)
Pilates 100s (count 100 bounces with arms)
V-ups (20-30 reps)
Lower Abdominal Knee Tucks on Ground (30-40 reps)
Bicycle (30-40 reps)
Alternating Lower Abdominal Leg Extensions on Ground(20-30 reps)
Reverse Crunches (20 reps)
Lower Abdominal Scissors on Ground (20-30 reps)

April Lululemon Class

2010-04-06T14:55:00.002-05:00

A big thanks to everyone that attended my "Booty/Abs" class at Lululemon Rush Street in March! I will be teaching another class on Thursday, April 29th, from 7-9 pm. The "Body Burn" class will be a full body workout and promises not to disappoint! So if you are ready to get going for summer (while learning some great exercises), come join us at Lululemon Rush on the 29th!

Strong Legs

2010-03-31T12:42:00.002-05:00

Everyone wants to spend more time outside during the spring and summer. Gradually, we start to take our indoor exercising outside. Whether you are running, playing tennis, or simply going for long walks, having strong legs can improve your performance. And of course, it's always nice for the legs to look good in shorts! Here's a routine that will help you increase your leg strength.

Squats (20 reps)
Plie Squats with Calf Raise (20 reps)
Single Leg Squats (2 sets of 15 reps each side)
Alternating Forward/Side/Reverse Lunges (5 times through each side)
Single Leg Dead Lifts (2 sets of 15 reps each side)
Lateral Jumps balancing touching cones (2 sets of 20 reps)
Prone One Leg Hip Extension (2 sets of 15 reps each side)
Side Lying Leg Lifts-neutral position and internal hip rotation (2 sets of 15 reps each side)
Bridges (2 sets of 30 reps)
Bridges with Legs together (2 sets of 15 reps)

These exercises can be done without weights to start. As they become easier, start to use weights for the squats, lunges, and dead lifts.

Sexy Arms

2010-03-17T12:15:00.002-05:00

Are we ready to go sleeveless for summer? This week I am focusing on getting those arms firm and sexy for the swimsuits and sundresses! Before I give you the workout, I want to stress that you should do this with lighter weights than normal. You are going to repeat 3 sets for each muscle group. Yes, that means light weights and super high reps...burn baby burn!

Shoulders
Lateral Raise with One Arm Holding Front Raise (12 reps each side)
Alternating Shoulder Press (15 reps)
Top 1/3 Lateral Raise (raising to shoulder height and down a few inches making a smaller range of motion-10 reps)

Triceps
Overhead Dumbbell Tricep Extension on Bench or Ball (15 reps)
Rope Push down (15 reps)
Standing Alternating Dumbbell Tricep Kickbacks (30 reps)

Biceps
Bicep Hammer Curl with Rope on Cables (15 reps)
Resistance Band Curl at elbow height keeping elbows up (15 reps)
Alternating Dumbbell Bicep Curl (30 reps)

Remember, it's going to be challenging, so keep the weights light. You may have to half the amount of weight you normally do. I know I did!

March Lululemon Class

2010-03-03T13:38:00.003-06:00

Mark you calendars! I will be teaching a "Booty/Abs" class at Lululemon Rush Street on Monday, March 29th from 7-8pm. It should be a great spring kickoff to getting that summer bikini body! Great music, rock hard abs and a burning booty...can you ask for more? Hope to see you all there!

Something New

2010-03-01T10:05:00.003-06:00

I am not much of a group exercise type person, and yes, I know that's funny considering I am a personal trainer, but I fully admit it to be true. I have been contemplating taking a few different group fitness classes for the past few months because I really think that in order to do the best I can do, I have to follow the trends and see what else is out there. Many trainers get stagnant because they are not open to trying new things, but my philosphy is that trying them makes me better and more creative with what I can offer my clents.

So my first stop this past weekend was taking a class at the Dailey Method in Bucktown. It's a combination of the barre method, ballet, pilates, and yoga. I registered myself and a friend for a "mixed" class on Sunday morning. Upon arrival, the people at the front desk were very welcoming and gave us a tour of the studio...always a good sign because that set the tone for my whole experience. Our class was at capacity with about 30 people. The instructor quickly introduced herself and asked who was new and if we had any injuries (another good sign of a well run studio). Throughout the class, she continued to walk around correcting people's form and making sure everyone understood what we were doing. Most of the exercises were isolated smaller moves in sequences that cover one body part for ultimate fatigue. The moves are purposely done that way so that you don't have to use a lot of weight, but you perform high repetitions instead. Overall effective, but sometimes a little boring. However, when you are taking the class for the first time, you are definitely not bored because you don't know what's coming next!

So what's the verdict? I had a great time, a good workout, and will definitely go back. I am not sure if I could do the workout multiple times a week because I hear that the exercises are typically the same in most of the classes, but I would do it once a week for some variation to my normal routine (which consists of running, weights 3-4 times a week, and tennis). Am I sore? Yes, actually, my lower abs and shoulders are a little sore. In fact, my legs were shaking like crazy during the class and I thought for sure my quads would be sore, but they're not...all that leg strengthening definitely pays off!

When Injury Strikes

2010-02-25T08:19:00.005-06:00

Suffering an injury can be frustrating for many people. Some think that when you have an injury you should stop working out all together. However, with most injuries, you can keep working out...you just have to do it the right way. The first step should be to consult a physical therapist. If you have been active, working with a good physical therapist that understands your needs is extremely important. Through a referral, you might try to find a physical therapist that works independently from the larger chain physical therapy clinics. It can be beneficial because often times that therapist is more likely to spend more one on one time with you rather than juggling multiple patients as you see often in the larger clinics. This PT will not only provide you with exercises to get you back into your routine, but can also give you guidelines on how to continue working out without further injury. Most therapists want to see people continue activity safely, so they can provide parameters as to what you should and should not do during your recovery process.

If you are working with a trainer, it is important for communication to occur with the physical therapist so both routines are on the same page and/or working in the same direction. When I have clients that are working with me for Muscle Activation Techniques in addition to their therapy routine, I am in constant communication with their therapist. Working with a trainer that has rehabilition knowledge can be very helpful because it may shorten your recovery time. If you don't use a trainer, many physical therapists have trainers that they refer people to work with post rehab so that they can continue working out.

And remember, some injuries take more recovery time, so be patient and try stay positive! Staying active through your rehabilition can often help!

Quick Cardio Tip

2010-02-08T14:08:00.002-06:00

I was working out yesterday on the stepmill and I couln't help but notice that everyone around me on the other stepmills were holding themselves up as they worked out. I could not believe that every single person around me was doing it! This is really one of my pet peeves. Many people get on a machine and turn it up to such a high level that they need to lean over the machine or grasp onto it for dear life. They don't realize they are doing themselves a disservice by holding on. Not that I am saying you can't hold on for balance, but holding on because you can't keep up with the level you are on is not good. I should also mention that so many people get hurt (for example: shoulder and back injuries) by holding on in front of them while on the stepmill and the treadmill. So what point am I trying to make? If you are doing cardio at such a high level that you need to hold onto the machine, then back off on your level and take it down. It's more beneficial to workout at a lower level and not hold on. You will also find it easier to increase your aerobic fitness!

Travel Workouts

2010-02-01T15:42:00.002-06:00

Working out while on the road can be a challenge. Many people have jobs that require a heavy travel schedule and often times that gets in the way of maintaining a healthy lifestyle. I can't tell you how many times I have heard clients say, "I was travelling so I couldn't workout." Yes, it is true that it's more difficult, and sometimes you are booked back to back with client meetings. All perfectly legitimate excuses, but the bottom line is that if you want to, you will workout.

But, alas, there is a way out...resistance bands! They easily fit in your bag for travel and can be just as effective as weights. You can pick up a set of 3 bands (yellow, green, and red). Most stores like Target or even Chicago Home Fitness have a set that even comes with a DVD to show you what to do. All you need to do is have a travel routine and you are good to go!

Here is something to get started:

1) Seated Row (back and biceps)- Sit with your legs extended straight in front of you and the band looped around your feet, pull back and squeeze your shoulder blades together.

2) Push-ups (chest, triceps, and core)- These can either be done as full push-ups or modified on your knees.

3) Lateral Raise (shoulders)- Stand holding a lighter band in your hands with one foot underneath the band and raise arms out to side up to shoulder height. For more resistance, put both of your feet under the band.

4) Lunges (quads, hamstrings, and gluts)- Any kind of lunge can be done travelling. You can choose from forward, side, reverse, or even a cross back lunge. The lunge is a terrific exercise that can be done anywhere!

5) Bicep Curl (biceps)- Stand with the band either underneath one or both feet. Elbows stay in and pull the band up into almost full flexion.

6) Tricep Extension (Triceps)- The bands come with a door loop to secure the bands in a closed door. Use this piece and loop the band through at about your height. Stand facing the door, with your elbows in, extend your arms until they are straight and then come back to 90 elbow flexion.

7) Crunches (core)- You can do any type of crunch on the floor. Obliques, planks, lower abs, anything!

8) Single Leg Squats (quads, hamstrings, and gluts)- Just doing single leg squats touching the ground with your opposite hand is a great exercise. It strengthens your legs and works on your balance.

One last thing...cardio! Sometimes travel isn't always ideal for getting that cardio in, so check with your hotel to see if they have a workout room. If not, try to get outside and go for a brisk walk or run to get something in. Something is always better than nothing!

Weekly Strength Routine

2010-01-28T08:18:00.003-06:00

Check it out! If you look at the side column of my blog, you will see a "Workout of the Week". It will be updated with a different routine to try on your own. This first workout is pretty basic, but they will vary in diffuculty in the future. With each workout chose your own weights, challenge yourself, but remember to do only what you feel comfortable doing. Keep checking each week for a new routine!

What is Muscle Activation Techniques?

2010-01-21T11:56:00.003-06:00

If you workout on regular basis or are an athlete, chances are you have been injured. We've all been there at least once. Usually, we push through to complete the activity without listening to our bodies. As you continue to workout the body continues to develop compensation patterns that allow you to accomplish the movement without putting strain on the injured area, but sometimes this can make the situation worse. Taking a break can sometimes help, but usually the pain is back once regular activity is resumed. So how can you return to regular activity? And how do you identify what the problem is?

An evaluation method that I often use with my clients is Muscle Activation Techniques. It allows me to identify and correct muscular imbalances in the body that can eventually lead to injury and/or pain. The goal of MAT is to correct the problem before it occurs. Muscle Activation Technique examines the body’s limitations in range of motion and potential muscular weaknesses. Once asymmetries in the body are identified, isometrics and exercises can be prescribed to correct imbalances.

MAT not only helps athletes to recover from injuries quickly, but also helps them prevent injuries. It prepares the body to be more efficient in training and athletic performance. MAT can speed up the rehabilitation process by balancing the muscular system. It provides an improved environment for healing, allowing the athlete to return to participation faster. The end result is improved athletic capabilities.

To see more about Muscle Activiation Techniques go to www.muscleactivation.com

How to be Time Efficient with Your Weight Training Routine

2010-01-18T07:38:00.010-06:00

Does your weight training routine often get cut short as a result of time? Many people go to the gym and do their cardio first, then if they have time, they do their weights. For some, the extra time it takes to go through a weight routine means that it gets eliminated all together. However, what many don't realize is that a weight training routine can get your heart rate up just as much as cardio if you do it right. Here are some pointers to help get your weight training routine in:

If you are not training for anything specific, start out your workout with weights and not cardio. You can use your weight training routine as a warm up for your cardio. Using those muscles before you start your cardio will help you burn more calories.
Try setting up a circuit. Do each exercise for 45 seconds with 15 seconds rest time. If you can alternate upper body, lower body and abdominals in a circuit, then you can do exercises back to back with minimal rest time. That way you can get more accomplished in a shorter time period.

Stick to the major muscle groups. Back, chest, and shoulders for the upper body. For example: seated row, dumbell chest press, and lateral raise. Quads, hamstrings, and glutes for the lower body. Examples include leg extension, leg curl, leg presses, and squats. If you have time, then add in smaller muscles like biceps and triceps. You will be working your biceps and triceps too when you do the larger muscle groups.

If you have the workout space, in between sets try jumping rope or doing side shuffles for 30-60 seconds. This will keep your heart rate up and make the workout more challenging.

Remember to listen to your body. It is important to push yourself, but if you are extremely short of breath, you should back off. If you are new to working out, gradually increasing your intensity over multiple workouts is a good idea.

Shake Up Your Cardio Routine

2010-01-12T10:49:00.005-06:00

Do you often walk into the gym and get on the same piece of cardio equipment? Maybe even get on the same machine? Do you notice that initally you were seeing results and now you have plateaued? Then it's time to shake things up with a new routine! The key to acheiving those fitness goals it to have variety in your routine. Here are some different ways to make cardio more interesting and fun:

If you spend most of your time on one piece of cardio equipment, try breaking it up into 2-3 shorter workouts. For example: 15 min. stepmill, 10 min. bike, 20 min. treadmill.
Be creative with using different programs on each machine. So if you do the elliptical on manual every time, try the hill program or interval training. Many machines have about 10 different programs to chose from.
Get out of your comfort zone and try a different sport each month. Sports like tennis, racquetball, and squash are always fun to try! If you are in a cold climate, try skiing or even ice skating.
Workout like a track star for a day. Find a track or stay on the treadmill and do speed work. Or pretend you are running a race and time yourself for a 3 mile run.
Take a class. Many people are shy when it comes to taking classes. Most health clubs offer a variety of classes (spin, kickboxing, rock climbing, etc). If you don't belong to a health club and have a Lululemon store in your area, check out their class schedule. Each Lululemon store has free classes each weekend!

The biggest goal should be to have fun while you're working out!

Tips on Hiring a Trainer

2009-07-28T14:50:00.004-05:00

Deciding on the right personal trainer can be challenging for many people. Finding the right fit is crucial to getting the results you desire. Here are a few tips to get started:

1) Look at the trainer's bio, you will find information about their education, experience, and specialties.

2) Find out how long they have been training, their certifications or degrees. Sometimes health clubs can be revolving doors for trainers that treat it as a part time job. Look for a personal trainer that is committed to training as a career.

3) Narrow it down to a few trainers and then talk to each one and see how their experience fits your needs. It is important for your personalities to mesh so that you are comfortable talking to your trainer. Fitness training can be very personal for many people. It is better to train with someone that you can talk to frankly about reaching your goals, rather than someone that you cannot be honest with.

4) Look to see if the trainer has testimonials. Client referrals show satisfaction with their personal training experience.

5) Inquire about a complimentary trial session. Many trainers offer sessions in hopes of getting new clients. If not, it's always worth asking!