Step Up Your Core Stregnth!

The "Stability Ball" is a staple piece of equipment that I use with ALL of my clients during our training sessions - no matter age, body type or athletic ability.  Doing exercises on the stability ball,  (also called the fitness ball or swiss ball) can intensify almost any exercise!  For example,  I use the ball instead of a workout bench for exercises like "Chest Flies" or  "Chest Presses" - by doing this my clients aren't only getting the benefit of the exercise but also in their core by having to balance and hold their bodies up.  A stability ball can be purchased at Target, Walmart etc...for a minimal amount of money but the benefits to your health and fitness goals are priceless!  These balls come in all different sizes and some can support up to 700 pounds.  For beginners, I would recommend a larger ball (75cm) which will be easier to balance yourself on.

There are a zillion different ways to use the ball but these are a few of my favorites....


Standard Crunch

• Make sure to place the ball on the small of your back
• Support your neck with your hands without pulling your neck
• Let your abs do all the work!

Stability Ball Push-Up

• Make sure to place the ball on your shins  with your legs slightly apart
• Bend your arms at a 90 degree angle 
• Don't forget to keep your stomach tight!

Stability Ball Lunge (with or without weights)

• Make sure to start with your feet shoulder width apart and place the top of your foot on the ball
• Drop your knee straight down towards the floor
• Keep your back straight and stomach tight!

**All Pictures were found on Google**

DON'T BE DISCOURAGED!

Operation: Beach Body! Are you in?

So.....the weather is getting warm and the time has come to finally get rid of all of those extra clothes.  Are you ready for that? Do you feel good about your body? We could ALL use some toning and strengthening.  OPERATION: Beach Body will do that for you!!




Operation: Beach Body will introduce two exercises a week that will target a part of the body. Exercises should be done daily! Each week we will build on the last week's exercises. By the end of the 6 weeks we will have completed a full body workout AND have the blueprint to a healthier new you! I guarantee that if you stick with this program for 6 weeks you will have more energy and renewed motivation to live a healthier lifestyle. WHO'S IN? 

WEEK 1:

25 Body Weight Squats 

25 Calf Raises  

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Body Weight Squats target your quads, butt, hamstring and abs.

How To:

• Start with feet shoulder width apart
• Hold your arms straight out in front of you during the whole exercise (try not to let them bend)
• Lower your body as low  you can by pushing your hips back and bending your knees (hips should be far enough back so that your knees stay behind your toes)
• Keep your back straight and all weight on your heels (quick check: you should be able to wiggle your toes at any point during the squat)
• Pause with your knees bent for 3 seconds then raise back up to starting position

**Modifications** 

Beginners:  To ensure you are using proper form,  use a chair behind you during the squat. Your butt should brush the chair (try not to sit fully). 

Experienced Squatters:  Hold your arms straight up over your head. 

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Calf Raises target your calf muscles (soleus and gastrocnemius)

How To:

• Start by facing a wall (or back of a chair) for balance with feet shoulder width apart
• With hands on wall or chair, raise your heels as high as you can until you are on your toes (all of your weight should be on the balls of your feet)
• Hold this position for 3 seconds then lower the heels back to the ground

** Modifications**

Experienced Calf Raisers:  Stand on the edge of a step with heels hanging off of the step then raise up to your toes - please hold railing or wall for balance

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Do one set of these 2 exercises every day. IF you are unable to finish all 25 of either of these exercises DON'T BE DISCOURAGED! Do as many as you can and try again every day! You will be surprised how fast your body adjusts.  Don't forget to stretch a little before and after doing these and all exercises - this will cut down on muscle soreness.

I look forward to hearing about your progress throughout the week!

 

Impress Yourself!

10 Exercises for Sexy & Toned Legs!

IF you are interested in having toned, sexy legs...this workout is for you!  These exercises will have you ready for short shorts and sundresses in no time! No equipment or fancy gym necessary!  Do 2 sets of these 10 exercises, 3 days a week and watch the transformation! 

1.   10  Forward Lunges (works the quads, butt and hamstrings)

• Make sure your back stays straight and you chest stays up. 

2.   10 Plie Jumps (works the inner thighs, quads and butt)

• Make sure your feet stay turned out and only go down as far as your flexibility allows

3.   10 Reverse Lunges (works quads, butt, hamstring and hip flexors)

• Make sure to keep your back straight and to step straight back to drop the knee.  Also make sure the front heel stays on the floor.

4.   10 Squats  (works quads, hamstrings and butt)

• Make sure you sit your butt back like taking a seat to ensure you knees stay behind your toes. Also be sure to keep your back straight and chest up. 

5.   10 Side Lunges (works quads, glutes, obliques, calves and hamstrings)

• Make sure you keep your chest up, back straight and abdominals tight - this will help with your balance. Also, pay attention to the knee of the lunging leg - you want it to bend in the same direction the toes are pointing - and to ensure the knees never goes over the toes.

6.   10 Glute KickBacks (works butt and hamstrings)

• Make sure your back stays flat and parallel to the floor. When knee is up, try to push the heel towards the ceiling.

7.   10 Single Leg Bridges (works butt, hamstrings and abdominals)

• Make sure to keep your abdominals tight and to not let your back sag. 

8.   10 Side Lying Leg Lifts (Works outer thigh, butt and hamstrings)

• Make sure you keep your body in a straight line without rolling forward or slumping your shoulders forward. Also, only lift your leg as high as you flexibility will allow and don't let the foot touch the ground when coming down.

9.   10 Squats (2nd Set)

• Try to hold the squat for 3 seconds before returning to a standing position

10.   10 x 10 Second Wall Sits (works quads, abdominals)

• Make sure that your feet are shoulder width apart and your abdominals are tight as you are holding your position

**For exercises done on one leg or side at a time - do 10 on each side or leg. 

**To make the standing exercises more difficult, hold dumbbells in your hands.  

Choose short term pain...

Are Your Arms Ready For The Summer?

Summer time looming is definitely motivation to make sure your arms look sexy and toned.  Feel confident while wearing tank tops, halter tops and bathing suits.  Follow the workout below and you will be on your way!!

Perfect Arm Program:

• 10 pushups
• 21's Bicep Curls (7 full bicep curls, 7 curls 1/2 way up, 7 bull bicep curls)
• 10 Shoulder Presses 
• 10 Tricep Dips 
• Sit on a chair with hands next to you, slide butt off of the chair leaving hands in place, bend your elbows to 90 degrees while lowering your butt towards the floor (without touching).  Use your triceps to push you back up with arms straight - this is 1 tricep dip.
• 15 standing Back Rows: 
• Stand with feet shoulder width apart.  With dumbbells in hands, bend forward from the waist holding the abdominals in and keeping your back straight.  Make sure your shoulders are back and down (not up by your ears) with arms extended out and down towards the floor.  Focus on using your back muscles as you bring your elbows up (like trying to elbow someone behind you) then extend your arms back towards the floor - this is 1 row.
• 15 Lateral Shoulder Raises:
• Stand with feet shoulder width apart.  With dumbbells in hands by your side (palms face in towards your thighs.  Focus on using your shoulders and raise your arms up and out to the side (making a "T") with your palms facing the floor - that is 1 shoulder raise.
• 10 Pushups
• 15 Tricep Extensions:
• Stand with feet shoulder width apart.  With dumbbells in hands, bend over from the waist keeping the back straight and shoulders down.  Keeping the arms pressed to your side, straighten the arms from the elbow until extended straight behind you. Return arms to the start position - this is 1 extension.

Repeat this program 3 times.  These exercises would go great with your favorite cardio workout!