Monday, June 25, 2012

No Equipment Necessary!

No Equipment Necessary!
Today, while teaching Craig's Training camp, I realized something important:  there is no equipment necessary to get a good workout.  Sure, you can add items to make it interesting, and to change it up for your body, but really, your body is all your need to exercise. 

You can do exercise anywhere, anytime, as well, and it doesn't have to be all at once, even.  For instance, you can have cards set up on your T.V., and then do one exercise for the 2-3 minutes of commercial breaks.  Or, you might be waiting for someone, and practice balancing on one foot, or find a ledge, and do some triceps dips.  Pushups, squats, lunges, walking, running, planks...all require just you. 

So if your excuse is that you don't have the right equipment, it just doesn't fly.  You have the right're in it!

Tuesday, June 19, 2012

Fast and Furious--getting it done!

Upcoming openings: 
Wednesday, 6/27, at 8am
Friday, 6/29, at 8am

Continuing fun!  Monday night TRX Blast, 5:30-6pm, fast and furious--get it in and get done!

Monday at 11am, Muscle Revolution
Wednesday and Friday 6:10 am, Muscle Mix
Tuesday at 6pm, Muscle Revolution

Want to try a great form of self defense?  I will be teaching Kavanah for Dr. Neil Farber this Tuesday at 7pm, and next Tuesday, at 7pm, at the JCC.  Nominal Drop in fee applies, class in 75 minutes.

Hello there!!  I hope you are enjoying our beautiful hot weather!  If you are anything like me, you want to get in the necessary exercise, and get done and enjoy your summer.  Get outside and walk with the kids, the dog, or your significant other.  We all know that muscle conditioning is crucial to keeping yourself in great shape, maintaining strong bones and a healthy metabolism.  How do you make yourself work out, and still have enough time to enjoy this beautiful weather?  I have two ideas today:  a well designed program (funny, I do that for a living!), or a TRX Blast class! 

Ok, the other classes I teach are also fun and fantastic, but they are 50-60 minutes.  If you can't spend that amount of time, then having a program designed for you is definitely a great option, because I can make it work for YOU.  Be it cards that you put next to your T.V. for during commercials, or a 30 minute concise workout in the gym, training doesn't have to be about coming in all the time to see the trainer.  It can also be about making what you do in the gym really count.

TRX blast classes are appropriate for almost everyone.  I can give modifications to any exercise, and you can work at your own level.  But if you want to be kicked in the seat of the pants, this fast and furious workout will get it all done in 1/2 hour.  What could be better after a hard day at work, than coming in, and getting your strengthening in for 1/2 hour, then you are on your way for dinner with the family by 6pm!

Let's make fitness work for you!
In Health,

Friday, June 1, 2012

Exercise and Safety

Exercise and Health Issues
Almost anyone, at any age, can do some type of physical activity. Of course you can exercise, even if you are diabetic, or have suffered a heart attack.  In fact, chances are good that your doctor has recommended physical activity as a part of your recovery or management of your particular issues. For most folks just starting out, brisk walking, riding a bike, swimming, weight lifting, and gardening are safe, especially if you build up slowly. As always, check with your doctor if you aren’t used to energetic activity. Other reasons to check with your doctor before you exercise include:
  • Any new symptom you haven’t discussed with your doctor
  • Dizziness or shortness of breath
  • Chest pain or pressure or the feeling that your heart is skipping, racing, or fluttering
  • Blood clots
  • An infection or fever with muscle aches
  • Unplanned weight loss
  • Foot or ankle sores that won’t heal
  • Joint swelling
  • A bleeding or detached retina, eye surgery, or laser treatment
  • A hernia
  • Recent hip or back surgery

Keeping it Safe

Here are some things you can do to make sure you are exercising safely:
  • Start slowly, especially if you haven’t been active for a long time. Build your activities little by little, and be patient with yourself.
  • Holding your breath during weight lifting activities isn't a good idea.  Try to focus on exhaling while your push or pull, and inhaling as you slowly release the resistance.
  • Always use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging.
  • Unless your doctor has asked you to limit fluids, be sure to drink plenty when you are doing activities. 
  • Always hinge forward from the hips, not the waist. If you keep your back straight, you’re probably bending the right way. If your back “rounds,” that’s probably wrong.
  • Warm up your muscles before you stretch. Try walking and light arm pumping first.
Exercise should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain. After the first couple of weeks, you will begin to feel better, and your routine will begin to become a part of your daily schedule.  Start slow, and increase bit by bit; you will be happy that you did!

Exercise for Seniors

Some folks are finding the fountain of youth, and it's not located solely in Florida, but in gyms and parks all over the world.  It's called exercise.  Seniors are a population that benefit greatly from exercise.  It keeps your bones strong, your muscles from weakening, your metabolism higher.  It keeps your cells functioning at a higher, more youthful and resilient level, which keeps you going stronger for longer!  There are four main types of exercise that seniors need to be getting regularly:

  1. Endurance exercise that incorporates an elevated heart rate, like walking, jogging, cycling, rowing or classes like water aerobics or land aerobics.
  2. Strengthening exercises that are weight bearing, like weight lifting, or body weight exercises like squats and push ups.
  3. Flexibility exercises that incorporate stretching, foam rollers, and slow movements based on range of motion, like yoga, Pilates, and basic stretching.
  4. Balance exercises that focus on fall prevention, like those that incorporate standing on one foot, balance pods, BOSU, and other functional activities.

It's important that seniors that want to stay active, youthful, and able to keep up with their activities of daily living participate in some of each of these types of exercise.  Going to classes is an easy way to get a little of each, but you can, of course, have something basic designed by a personal trainer, as well, or you can go to websites that provide samples of what you should be doing.

Stay active, and have fun!

Class Escapades

Have you ever been in a highly formatted group exercise class like Body Pump?  You know how the instructor has to explain what you are going to do for the next song, which body part you will be working, and what equipment you will need?  I teach just such a class, but have a small problem:  two ladies that stand directly in front talk constantly.  Now I generally don't mind a little discussion; after all, you're there for exercise and for fun. But this was definitely getting distracting for some.  Last week, one of the ladies in the class had had enough.  She announced in the middle of the class, while the music was off "I cannot hear anything! You never stop talking!  Shut up!".  Well, you could have heard a pin drop!  So I asked if everything was all right, and she explained again, that they are right in front of her, so she can't hear the instructions.  I repeated them, and we continued on with class.  The following week, neither the talkers nor the annoyed woman were in class.  Hopefully, they will return soon.  Thinking back, I have done similar things in classes that I've taken.  I know I will think twice about talking during a class I'm attending in the future:)