Tuesday, January 25, 2011

AT HOME Workouts

So many of you ask me on a regular basis; " What can I do at home? I have a stability ball, a band, and a few light weights." Here is my answer... The options are ENDLESS!!!

When it comes to weight loss, it comes down to moving your body to burn calories! Now, there are so many ways to move your body. These include cardiovascular exercise like walking, jogging, elliptical, biking, rowing, running up your stairs or even running in place. It also includes strengthening exercises such as exercises performed with a ball, bands, or weights (your own body weight, dumbbells, hand weights, medicine balls, kettlebells, body bars). The secret is how can you combine cardiovascular and strength exercises to come up with an efficient and effective At- Home workout.

Break it DOWN!


Warm up- Get your heart rate up and get some sweat going!
  • Try 7min on the treadmill at an incline of 3-6 or
  •  1 min of jumping jacks and 2x up the stairs/Repeat for 5 min
Strengthen body parts - Make a circuit of 3-5 exercises - Perform each exercise for 30sec to 1min with a 15-30sec break between exercises. Break down body into Upper body, Lower body, core/abs & lower back. Pick exercises for each part.


For Example:
  • Upper Body - Push ups or shoulder press with band or dumbbells
  • Lower Body - Squats or lunges
  • Core- Plank hold or crunches on ball or floor
Keep Heart rate up - In between strength exercises mix in cardiovascular exercises for 3min


For Example:
  • Treadmill incline walk or jog
  • Run your stairs
  • Quick step ups onto a stair or short stool or step


Repeat your Strength exercises and 3min cardio 3-4 times = 25min FULL BODY BURN!!


Get MOVING! There is no excuse not to!!!


Check out www.acefitness.org- workouts/exercise library at the bottom of my blog for ideas and correct ways to perform exercises.

Monday, January 17, 2011

Kettlebell Kraze

Today on NBC 4i I had the opportunity to share with Mindy Dryer the complexity and yet simplicity behind what has become a more and more popular fitness tool, the kettlebell. If you have trained with me then you have experienced the love hate relationship we share with this lovely piece of cast iron! Over the years, I have learned what it means to do  forever dreaded cardio and what I have discovered from my own trial and errors is that is does not mean hours on the elliptical or treadmill!! With a kettlebell you can train your body functionally and effeciently on many levels. Once taught the proper techniques of the basic swings, lifts, and presses you can create a full body, heart thumping, core strengthening workout. 


An example kettlebell workout that I enjoy..yes, ENJOY..at least once its over!!!


2X
Kettlebell farmers carry- this is to warm up the stabilizing muscles in the shoulder girdle and core
Kettlebell front squats 10reps - this warms up the lower body and core
Body weight push ups 20reps- just because it hits everything


3X- Perform 20 seconds of each exercise 10-15 second break
Kettlebell swings
Ketllebell clean and press
Tricep dips
Kettlebell single hand swings
Kettlebell snatch L& R
Wide grip pull ups


This is a 20-30 min cardio and weight training session....My workout for the whole day!!


ALWAYS make sure you understand and practice the basics. Learn the proper technique from a certified kettlebell or fitness specialist before trying a workout like this on your own!!