Archive for the ‘Workout’ Category

am not a fan of exercise machines.  I hardly use them myself and I definitely don’t use them much with my clients.  I do think they are a great tool for my clients to use when I am not around to take thinking out of the equation for them.  However they are what I call the lazy man’s workout.  Your whole body goes into relaxation mode except for the one muscle the machine is working.  Stop doing the lazy working and get ALL of your muscles working at once!

A great way to burn extra calories and get multiple muscles working at the same time is to incorporate more muscles into each exercise.  From things as simple as a biceps curl into a shoulder press is more effective in increasing the heart rate and effectiveness of the muscle burn than the two exercises alone.

A couple exercises I love to do with my clients who are at an intermediate level involves a swissball aka exercise ball.  For the first series all you need is a swissball and for the second series all you need is a swissball and a set of dumbells (you have to wait for my second installment to see those excersies-so stay tuned!).  How simple is that?!?  Basically no gym required.

Pike. Push Up. Bear.

Grab your swissball and place your hands on the ground and your feet on top of the ball.  The more stabilizing position on the ball will be to put more of the front of your calves on the ball.  The most unstable position is having your toes on the ball.  Now that you are set up, get ready to move.  All three moves are done in order with no rest.  Keep in mind that you want to keep your core nice and strong to help with the balance.  DO NOT SAG YOUR HIPS.

Start in Plank.

Pike

Plank

Push Up.

Plank

Bear.

Then just shoot those legs back out and you are back to your starting plank.

Try to accomplish 10 rounds of the 3 moves without falling off to be an advanced Swissball user!

Simple Breakfast.

I also want to take a moment to address breakfast.  Breakfast does not have to be complicated.  There is nothing worse than someone not eating breakfast.  Trust me you are doing the worst thing you possibly could by not eating breakfast.  Breakfast does not have to be complicated.  You can honestly throw odds and ends together in a bowl and just mix.  For instance, my breakfast this morning was completely just odds and ends.  No prep time required, no cooking required, no thinking required.  If you still don’t think you have time then take that bowl with you in the car and chomp at a read light.  Please please do not skip breakfast!!!!  Here is a sample of a simple odds and ends breakfast I whipped up this morning in a crunch.

Two Degree Odds N Ends. (dairy free, gluten free, meat free, but full of protein)

1 serving coconut milk yogurt-plain (you can use any plain 4 oz yogurt)

1 scoop plant fusion chocolate protein powder (any chocolate protein powder will do)

1/4 cup erewhon brown rice gluten free cereal (any rice krispie cereal of your choice)

1/2 Two Degrees Bar (freebie from whole foods) 

Finished Result

318 calories, 23g protein, 24g carbs, 10g fat

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Each week I will be showcasing at least one exercise that I do with my clients.  I will make sure to add which type of level the exercise falls under and the equipment needed, etc.

Burn and Transform!

This workout move is legit!  I warn those that are new to weight training to not try this exercise yet.  It is for advanced clients only!

With a cable machine you need to position the cable at the bottom of the pole.  You just need one simple handle with a grip and you are ready to go.  In a plank position (on your hands and toes) position yourself with your head near the base of the pole.  With one hand stabilizing yourself on the ground and your two feet behind you shoulder distance apart, this will be your solid base.  With the other hand grab the cable.  Make sure your elbow is glued to your side (the elbow never moves while performing the exercise).  With one fluid motion pull the cable back to your hip.  Make sure your wrist stays strong and straight, as well as your hips staying parallel to the ground.  Your body is going to want to tip to the side to help pull the weight.  This is not ideal.  Use your core and keep your hips still.  Perform the exercise 15 times with one hand before switching to the other.  For my female clients I have them perform this exercise with 20lbs for the stronger men I have them do it up to 40lbs.  Immediately after the second hand is done, stay in your plank position and bust out 15 push ups for the extra burn!  My client really loved that this morning 🙂  A great exercise to superset this with is another triceps exercise on the cable machine to really get the triceps burning!

Start

Finish

 

A special thanks to my client for being a great model!