Challenge of the Week: One Song Workout!

Start out by finding your favorite 3.5-4 minute song to jam out to while working out.  Then all you have to do is try to finish these exercises before the song finishes!

  • 30 jumping jacks
  • 15 squats
  • 50 bicycles
  • 20 crunches
  • 10 push ups
  • 15 standing calf raises
  • 5 burpees
  • 30 jumping jacks

If you can’t complete the exercises before the song finishes don’t worry!  Try taking a few exercises out and incorporating them back in when you feel ready.  Or try coming up with your own set of moves that you feel comfortable with.  Add more or less, its all about what makes you feel good.

This is a great workout to do on those days that you can’t seem to find time to make it all the way to the gym.  Have fun and experiment with different songs and combination of exercises to get your heart pumping!

No more excuses! Reasons why we don’t work out (whether you want to admit it or not)

Let’s face it, we’re all guilty of coming up with an excuse or making believe we have a real reason not to work out when we’re probably just being lazy.  But the hard truth is there is a solution to anything we can come up with no matter how hard we try. “There’s always tomorrow”  Ahh.. procrastination at its finest but seriously… Just do it!

“I don’t know where to start”  A common problem among newbies.  Set small goals for yourself so you don’t get  to overwhelmed.

“I don’t have money to join a gym”  Thank god for Youtube.  Look up some tutorials on different exercises you can do at home or outside.

“I don’t have any time”  Take the stairs instead of the elevator because as much as we like to think that that one flight of stairs will kill us, it won’t.

“I don’t know what I’m doing”  Don’t be embarrassed! There’s no shame in asking for help.

We're all beautiful so feel good, spread the love, and last but not least have fun!

Top fitness trends to change up your workout!

People across the US are changing up their work out regimens with new fitness trends like mud runs, Crossfit, spinning, and dance fusion. Between the mud, obstacles, and the fact that it’s completely badass, mud runs like Tough Mudder challenge even the most fit athletes.  Besides being physically challenging mud runs test you mentally as well, allowing you to push yourself farther than you thought possible.

At only seven years old Crossfit has become a nationwide phenomenon.  Heavy lifting is not only limited too or associated with body builders anymore!  Crossfit gives you the ability to master weight lifting skill sets that you can do at the gym or at home by yourself.

Although spinning has long been around in the fitness community the industry has revamped its image producing new types of spinning like soul cycle and fly wheel.  Although no soul cycle or fly wheel studios have opened in Boston, we do have The Handle Bar, which is one of Boston’s top cycling hot spots.  The Handle Bar offers classes for all levels and incorporates weighted bars for a full body work out.  Get ready to sweat and have fun during this intense and exciting class!

Sick of Zumba? Then try Doonya or Groov3.  These California native dance classes give a whole new meaning to dance fusion and quickly spreading across the United States.  Doonya is a Bollywood inspired fitness class that uses traditional dance moves to get your heart up!  And there’s nothing like a live DJ to keep you motivated with great music and intense moves when you visit a Groov3 class.

With a Twist!

When I first moved back to Boston I was bar-tending (okay I was a waitress who occasionally tended bar haha). One night my roommates came in and everything they order came "with a twist!" I do not know what made me remember this the other day...but I figured why stop with cocktails...let's twist up your push-ups!!

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Start in plank, draw opposite knee to opposite elbow, extend the leg (this is intense & totally feel free to stick with just this) with the leg extended add your push up and return to the starting plank position. I like to alternate sides each rep.

Rock it & tone your abs & arms at the same time!!

Pilates: Not Just for Chicks!

It never fails, I go in to teach my Pilates Fusion class on Wednesday night and I have a room packed full of women and only one or maybe two guys tucked into the corner. I was actually pumped last night because the same few guys have been coming week after week and have started to bring friends.  (sweet! you guys rock!) They are in the know because News Flash!  Pilates is NOT just for women!  One of my regulars is floored about how many men are not taking the class.  His theory is that he gets an amazing full-body workout, especially core work, he leaves drenched and raves about it to his friends, but there is a stigma about guys entering the fitness studio.  Boys get with it! This is the ultimate core workout! DeMarcus Ware, had himself a night last night in the NFL opener. (Yes, not only am I a huge football fan, I am currently ahead of my husband in our fantasy football matchup for the week). He's the outside linebacker of the Dallas Cowboys and can be counted as one of the strongest in the NFL.  His stats for the 2011 season include 19.5 sacks and 58 tackles.  And he made another sack last night, starting the new season off right. His secret?  Pilates. “Power is nothing without a rock-solid core. Pilates is the key to activating it,” he said in an interview with Maxim. “Guys, don’t be fooled just ‘cause women do it. It’s no joke. Try it and you’ll find out real quick.”  And he is not the only pro-athlete to have unlocked this “secret:” World Series champion Curt Schilling, NBA stars Kobe Bryant and Jason Kidd, as well as budding NBA star little Wynn Ryder (Ray Allen’s son) are just some of the few who incorporate Pilates into their routines.

 

So guys, the next time you are at the gym, check out the group exercise schedule and taste test this thing called “Pilates” I guarantee it will change your workout routine for the better! Or better yet, I teach live classes online. Let's get into the football season!

Check out the full interview with DeMarcus Ware here.

Quick Outdoor Workout!

Getting out and enjoying the sun! Let's do this! Start off in dolphin plank to start to heat up the core...try holding for a full 30 seconds (if not take it in mini-chunks of time) Getting into the obliques take small dips from side to side with the hips. 10 reps to either side...remember slower is better make sure to avoid momentum!

Totally finish off you love handles: get into a side plank, then take your top hand and place it on your bottom wrist, lift and lower the hips 10 times before repeating it on the other side.

Enjoy the results!!! <3

 

Beach Ready Arms

Tones, strong arms not only give you confidence that you look good in your bathing suit...but weird, they are oh so functional :) Nothing goes better with that new bathing suit than sexy confidence & toned upper body. This is one of my favorite quickie exercises that give me not only loads of confidence, but keeps my upper body strong & toned.

Start in plank

Then lower yourself slowly downwards, stopping about half way down. This can be done on your knees to help keep the back straight, and do not forget the core strength!!

Push yourself back up to plank with an exhale, then press back into a down dog. Repeat 10 times & say goodbye to beach shy!

And this can also be found in the Print & Save section!

Hard Core Planking

The key to a strong core is control and total involvement of all your muscles not just the ones you think about being your “six-pack”     What is the biggest excuse that I hear from my clients on why they haven’t done anything active since the last time I saw them? “I don’t have the time.” I call shenanigans... this is a quick workout that you can do anytime, anywhere (don’t challenge me I have seriously done plank in a library studying for finals because I was getting cabin fever, I’m super cool like that?!).

    Hold each for as long as you can and you have yourself at least something that you did for you! Or if you have 5 minutes on your hands do my full plank series! 

    Enjoy what you do!

 

Traditional plank: goal 30 seconds

Float one foot back - 3-legged plank: goal 30 seconds

Draw knee into your forehead: goal 15 seconds

Push back into that 3-legged plank: goal 30 seconds

Cross the knee over to opposite elbow: goal 15 seconds

Drop down to a dolphin plank or low plank: goal 30 seconds

And you know you have to do it on the other side too right? 

 

Enjoy!!!! :) Keep planking you crazy kids!