ABS’ Session!For anyone that wants to tone their abs and strengthen core muscles. This 35 minute session encompasses various tempos, movements, ranges of motion and equipment. Great for any skill level to decrease waist line and tone lower and upper abdominals.
Sometimes you just need a little of this, a little of that! Hill work followed by flat sprints. Super set your leg strength work with speed power!
The one size fits all approach to training and exercises has long been taken out of the books. When it comes to reaching
your fitness and wellness goals it is important to be on an exercise program that is individualized not only for your goals, current level and experience but in addition, suits your personality and who you are. Personality and who you are has a lot to do with what you enjoy doing. Success in reaching your goals is far more likely when you are doing something you enjoy! It is important to find things you enjoy and are good at doing and bring that to your training program. When you are true to you in your exercise program, you will find your way to your goal, and stay there life long!
For example, if you are the social type then seek to get involved in organized group exercise in your local club or gym Take a look at the group exercise schedule and see what classes resonate with you. Working one on one with a trainer is also a great idea for you. You will tend to workout best when you are held accountable for your fitness intentions and someone is expecting you.
If you enjoy your time to you, and tend to go solo and are more disciplined, it might be easier for you to stick to a more regimented routine. You might enjoy activities where you’re in control — of your movements and your schedule — rather than following along in a fitness class. Some ideas are taking up walking, running or cycling. Any one or all of these activities might appeal to you because you’re in charge of these kinds of workouts. Your trainer can create individualized workouts for you to follow and move at your own pace. These activities also offer opportunities to improve. Tracking things like your distance, heart rate and recovery might help keep you motivated. Be aware of a tendency you might have to be inflexible. You like routines and habits, but they may turn into ruts if you don’t make changes now and then. Make it a point to take stock of your situation every few weeks and make changes in your schedule, workouts or activities to keep things fresh.
Are you a bit competitive? Growing up you likely played some sports or challenging activity where you had something on the line. Now, you might feel that inner fire inside you when hear someone is running faster then you or lifting more weight then you. Find a team to join such as in Basketball League, Master Swim, Spinning (REV) class or Kickboxing. Training for a 5k, 10k or Triathlon would also be a great program to get started on. When you work with a trainer your cardiovascular work in your training program can also be designed as “games”, versus walking on a treadmill or bike. This would bring out that competitive side in you while also getting your heart rate to the desired level. Don’t be afraid to try new things. You’re good at a variety of things, but you may also have a tendency towards perfectionism. That may stop you from trying new things, since it’s hard to be perfect on your first try. Test your boundaries every so often with new activities and allow yourself to have fun with them!
If you tend to be a Type-A personality and results seeker, getting on a program that tracks your heart rate zones and progresses you through intervals of exercise would be a great match for you. This program would not only burn fat and get you strong fast but get you results! Finding out your individualized heart rate zones and designing an interval program can be done simply by scheduling a session with a trainer who is also a cardio coach and can administer a sub max Vo2 test on you, a.k.a Target Zone!
Remember the times when you played a sport that you were good at? When you did that exercise or activity you just loved! Do some sports seem to just be “you”, while others you just are not able to get in to? I had a client that came to me several years ago with the goal to keep his heart healthy, lose some weight and be healthy so he can continue to be there for his family and friends. He did not like to work out and did not particularly enjoy weight training or do too many what he called, “complex”movements. I tried and tried as a trainer to get him to like the exercises I knew were good for him. He would tell me all the time “give me the bench and Dumbbells and I am happy.” He stayed and trained with me for well over a year and we continued to keep him healthy, dropped some body fat and reached his goals. Now looking back, I would probably have been able to help him even more if I just let him stay true to what he liked and used more benches and dumbbells. As of today when he trains, he still uses the bench and dumbbells! The morale of the story is, be true to you and design your program around that because at the end of the day you will stick with what you like doing. Finding a trainer that can collaborate with you to design a program customized for you, will be one of the most valuable investments you make for yourself. When it comes to your health, it’s not just something that is temporary; it is for the rest of your life!
Good, Better and your BEST effort! Take it to your max with each set during this 50 minute cycle class Playout!
“Life is full of ups and downs. The trick is to enjoy the ups and have courage during the downs.” Everything done up out of the saddle, is done in the saddle. Buckle up and enjoy the ride.
Friday the 30th Spinning Class
30 second intervals with 3.0 Hills! Download the full Playout Session Playlist here!
Throughout my years of being a personal trainer and Wellness Coach I have had several conversations with my clients that involved them telling me about one of their greatest “workouts” or bouts of exercise that they truly enjoyed. Each story shared with me had a similar and consistent theme. The times mainly had been when they were involved in some form of game or “play” with their children. From the local activity center where he found himself on the court shooting some hoops with his daughter, to dancing along with her daughter as she busted her moves. and then, there is just a good ‘ole game of hand ball on the court from the neighborhood champ that probably has not played for 30 years. These are the times we have felt most alive, most invigorated and most thankful for the gift we have of movement and in a lot of ways…play.
Exercise with your child week encourages parents and guardians to exercise with their children as part of a healthier lifestyle. Exercise enables children to improve their overall well being, to maintain a healthier weight and to reduce the risk of hypertension and cardiovascular disease. This August let’s celebrate exercise with your child week and look at the spirit of the message our youth bring to us as well.
When we look at our exercise as fun or play a whole different approach is taken to our sessions focused on exercise. Not only will your sessions be more fun but you will be more likely to stay on track and look forward to your sessions. This will result in greater results for you in the long run. I like the word that PTA Global uses for their training sessions, “PLAYOUTS”
I grew up with two brothers, when we played together games as a family sometimes it was hard, fun and competitive in nature. Bringing out that competitive nature we had with fun in our exercise or having what Ian O’ Dwyer refers to as, the “FUN FACTOR”, assists us in bringing out our current daily emotions of life and allows us to relive the positive, fun emotions of childhood.
Here are some tips to keep you on track with your PLAYOUTS
When you like something, you learn it, love it , own it and make it yours. After all, it is your fitness program and your goals- why not enjoy your workout and be successful at what you do! No matter what your age bracket, sport you play or goal you have, you can do anything if you want to do it. Get your “PLAYOUT” in this week and reach your fitness goals!
It’s that time of year again! And yes, there is a holiday dedicated to this time of year as well! Time to take that cover off and walk on the beach. Even the most bikini savvy women and the speedo stud of men, can find this annual fest an ordeal. This summer choose to have fun and enjoy yourself. Have this year be your best year yet with these tips to embrace the day and feel confident in your suit
1) Confidence Comes from Within – Articulate Who You Are
Identify your strengths and parts of your body that you really like. Find a swimsuit that highlights these areas. Style beats shape any day! When you appreciate you and feel comfortable it becomes easier and more comfortable for you to walk with confidence and have fun! When confidence blossoms, you feel comfortable in your own skin. The great thing about confidence is that it is not bestowed by others, but found within.
2) Be Accountable for the Results You Want–
A big part of you feeling confident is being aware and accountable for your daily activity and staying on your workout plan. Working with your trainer to create measurable daily goals is a key part in you seeing results and staying accountable. Using a step counter which keeps track of your steps, monitors your movement and wearing a heart rate monitor during your workouts to track your calories burned are two examples of tools you can use during your workouts to ensure you are on the right track to looking good in your bathing suit. When you know you are doing the work and taking care of your body, your confidence builds because you are doing what is necessary for the vision you have. http://www.thesportsclubla.com/site/club/our-elite-private-trainers
3) Bond with Your Fitness Buddies – Take Group Exercise Classes
A study was done at the turn of the century on what influences if any, our social networks have on our obesity epidemic (Nicholas Christakis). Out of a group of 2,200 people it was found that if you had just one friend that was obese, it increased your chances of being obese by 45%. If you have a friend of a friend who was obese it increased your chances by 25%. Similar to this is the well-known affiliation theory. This theory draws the conclusion that our lives are dramatically shaped by the affiliations we have with people. If our relationships can cause weight gain, it must have the same effect on weight loss and confidence. Taking Group Exercise classes that are fun, engaging and filled with like minded confident participants will be one of the strongest determinants in you feeling confident and looking good in your bikini. Have your social networks assist you with behaviors that serve you. Look for Group Summer Slim Down programs, Yoga Series and Spinning/REV classes in your club similar to the ones offered at TheSportsClub/LA. What class will you take this week?
http://www.thesportsclubla.com/site/pdf/GroupEx_Los_Angeles.pdf
4) Stretches to Make You Look Leaner
The key to long lean posture is in the strength of your core and proper length of your muscles. If your core is strong the body will get used to the proper posture and make you look taller. Here are some stretches you can do during your week to strengthen and lengthen –
The Downward Dog – Straighten your legs, lift the tailbone higher, and lower your upper body with both arms in line with the shoulders. Your position will look like an upside down V. Set your breath as usual and count to eight, then rest. Repeat this position twice.
Walkouts – Start by reaching your fingers to your toes, keeping your knees straight. When you touch the ground with your fingers, begin to walk your hands forward on the ground until you are in a plank position with your body parallel to the ground. Keeping your hands still, walk your feet towards your hands bending from the hip. Repeat 5-6 times as you continue to move forward across the ground.
Supine Leg Plow– Lie on your back with your arms out to your side palms flat on ground. Lift your left leg up and over reaching towards your right hand. Allow your hamstring to lengthen as you lift your leg, your lower back will also lengthen as you rotate your leg towards your right hand. Repeat it on left leg. 5-10 times each leg.
5) Foods that Have You Looking Good in your Suit
Up your fruit and Veggie intake – High water content fruits and veggies such as fresh watermelon, onion, celery, tomatoes, lemons and cucumbers, generally prove most helpful in reducing water retention. A diet rich in fruits and vegetables is helpful tool toward reducing water retention, because they can provide a natural diuretic effect.
Omega-6 Fatty Acids. According to the University of Maryland Medical Center, omgea-6 fats might also help reduce bodily swelling and bloating associated with PMS. Valuable sources of omega-6 fats include safflower oil, soybean oil, turkey and peanut oil. As with any food, be sure to measure your servings and see your registered dietician to fit in your nutrition plan.
Potassium-Rich Foods -Potassium is an important mineral and electrolyte, or salt that produces an electrical charge. According to the Linus Pauling Institute at Oregon State University, potassium deficiency can cause bloating. To promote potassium levels and prevent resultant bloating, foods rich in potassium are recommended. These include baked potatoes, prune juice, lima beans plums, bananas, raisins, acorn squash, tomato juice, raisin bran and almonds. You can also buy sport water packs to bring with you and pop in your water throughout the day while you are out on the beach (try Electro Mix by the makers of Emergen-C). As always refer to your physician prior to taking any supplements or changing your diet.
6) “JUST DO YOU”
At the end of the day, you can do things to change your body in a healthy way, but nothing changes the foundation of who you are. The hottest girls and guys are the ones smiling and having fun! The secret to feeling confident is enjoying yourself and being comfortable just being you!
This summer on the beach decide to “Just Do You, No One Can Do it Better!”
-Coach Khadevis Robinson-
Reference, Robert Cappuccio http://www.youtube.com/watch?v=-10jMpJYgfc&feature=youtu.be
Reduce your biological age and prolong your independence by starting and staying on a regular exercise program.
Engaging in a consistent exercise program has been shown to assist with losing weight, decreasing body fat, lower stress and increasing energy but…reduce our biological age? Yes! This July 4th let’s celebrate our independence and find our fountain of youth by staying consistent on a regular aerobic fitness program.
Here are the facts:
Our Fountain of Youth:
You have the facts and the solution. It’s time to get moving this July 4th!
Some tips!
There are always ways to fit movement in to your daily routine. If I told you we could give you the fountain of youth and all you needed to do was make a conscious effort to move each week, would you do it?
I just got back from Las Vegas where for my birthday I was treated to The Beatles LOVE, Cirque Du Soleil show featuring the music of The Beatles. As I watched the show with the utmost amazement and awe I began to think about the message we heard from one of the most famous Beatles (as if they were all not famous?) – IMAGINE. Lennon was asking us to imagine a place where things that divide people (religion, possessions, etc.) did not exist. This song was written during the height of the war in viet nam, the first nixon administration and the peace movement. Much of the popular culture of the time was centered around these factors. However, in the spirit of this message it had me thinking( as I do every now and then)…
What if we imagined a place where our behaviors matched our stated goals for fitness and wellness? A place where our day to day actions and decisions did not divide us leaving for an unrealized fitness and wellness goal. Have you heard yourself say you want to lose weight, get healthier or increase energy yet continue to not change or add the behaviors needed to achieve this? What if I asked you to IMAGINE a place where your behaviors did fall in line to assist you in achieving your goals? Where your actions matched the VISION you have for your fitness and wellness. How many times have we found ourselves taking actions or making decisions during our week, which do not align with our goals yet to find ourselves at the end of the week pondering as to why we are not moving closer to reaching our them? Not making it to the gym for cardio, eating that extra serving for dinner, not reading food labels before eating?
IMAGINE, urges us to create a compelling VISION for ourselves in regards to our fitness and wellness. It asks us to paint a picture of what you would look and feel like at your ideal level of wellness. It asks, what kind of person do you want to be when it comes to your health, fitness and wellness? Our vision is what we want, rather than what we do not want. “It’s hard to see and feel the absence of something; in contrast, it’s hard to ignore and resist the presence of something.” Taking this first step in creating your VISION will assist you in aligning your actions with your desired goals. Your VISION is your dream while your goals are the plans or design you make to reach your VISION.
Your VISION can be something like, “ My wellness vision in the next six months is that I have reversed my trend of steady weight gain and I look better, feel younger and wear stylish clothes.”
First steps to reaching your VISION-
1) IMAGINE IT, create your vision and write it down. Make it in present tense as if it is already happening. “It is a compelling statement of who you are and what healthy promoting, life giving behaviors you want to do consistently.”
2) Revisit your VISION for your fitness and wellness each week.
3) Every time you find yourself in a situation where your actions can determine whether you are on the path to reach your vision, ask yourself “ Does this move me closer to my VISION or farther away?”
Creating your vision of finess or wellness is taking the first step in realizing your goals. It creates the pathway for you to see where you want to be, it provides the energy needed to move you forward towards your goals.
so I ask…IMAGINE?
You may say I’m a dreamer, But I’m not the only one,I hope someday you’ll join us
Over and Out-