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!

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.

A Lot of Stuff!!

So exciting...I have been formally asked to teach at the graduate level at Northeastern University!! What class? Physical Activity and Exercise: Effects on Musculoskeletal Health and Disease

Right up my alley! I am very excited to set out on this new adventure at my graduate Alma Mater...let the planning begin!!

 

Oh for spin tonight...I am featuring these guys. They ROCK! [soundcloud url="http://api.soundcloud.com/tracks/91195558" params="" width=" 100%" height="166" iframe="true" /]

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!

Make it Your Own Workout!

Doesn’t matter if you are just starting your fitness routine or have been doing it for years you can get a great workout with this one progressive video! 10 minutes to glory! I love showcasing workouts like this, it doesn’t matter if you are a neophyte or a veteran you can follow along and customize a workout that fits you :) How this workout works is I do three progressive exercises back-to-back, if you are new to this repeat the first modification three times, if you want a bit more progress to the next level with me, if you are challenged enough there keep with it for the last round or again progress with me. If you ever need to back off go for it, listen to your body, I just guide you a bit. Enjoy guys!!

First Up Lunges:

Basic Lunge on either side, 10 reps each

Basic Lunge with a knee up, 10 reps on each side

Basic Lunge with a knee up into a push-up, 10 reps on each side

WATER!

Squats/Get ups (grab a chair)

With both feet on the ground, 10 reps

Single leg, 10 reps on each side

Single leg with a jump, 10 reps on each side

WATER!

Planks

about 10 -20 seconds each either on your knees, legs extended, or a knee cross crunch

Push-ups

On your knees, tricep push-ups, 10 reps

Legs extended, tricep push-ups, 10 reps

Traditional push-up (arms a bit wider and targeting chest) into a side plank, 10 reps

Watch the full video here!!

[youtube=http://www.youtube.com/watch?v=NuEeAYkvDg4]

Pilates Time!

Some people may think of “core” as a synonymous word for “abs.” That is not entirely true...half right but think of core as encompassing your front, back and sides of your mid-section. If you are currently wired to think that a good “core” workout consists of 100 crunches through it out the window! You will not do a single crunch today and I promise you will feel the burn more!!! Hip series: Pilates time! For myself I did not see real transformations in my body until I started doing Pilates. It was just that style that worked for me and I began to feel better & stronger way before those results came to the surface. Starting with the position pictured below: flex the foot and lift straight to the sky (watch the big toe that it is either facing straight forward or slightly downward)-10 reps. Turn the big-toe slightly downward towards the floor and repeat those 10 reps lifting your outer ankle bone towards the sky. Last thing I promise: point the toes and make a small little circle with the leg (keep the glutes squeezed so the hips are not the source of the rotation) 8 reps in one direction and 8 in the other. Shake it out. Repeat on opposite side. 

Dolphin plank - hold for at least 30 seconds. Without releasing/dropping down spin to the outside of left foot and lift your right arm towards the sky for a side plank- 20 seconds and without dropping down switch to the opposite side (repeat 3 times on each side).

For added difficulty lift the top leg while you hold your side plank

   Ending with bridges that not only tone the glutes and hamstrings but also engage the low back as well. Begin with your feet firmly planted on the floor, lift the hips towards the sky and hold for at least 30 seconds. If this is too easy for you place all of your weight on your right leg and extend the left towards the sky. Slowly lower the left leg so that both thighs are in line and again lift the leg towards the sky- 10 reps on each side.

Hope you enjoyed! Live Life Actively!!!

Cheers

Tone in the Sun

Sometimes you only have time for a quick workout in the morning before your crazy day starts, well why not make the best of it! Get a great upper & lower body tone with this quickie outside workout :) Start with a low or dolphin plank on your elbows: hold for 30 seconds

Ok, now swivel the hips to dip first to the right then to the left. FYI: do this as slowly as you can!!!! You get more tone the more controlled this is, do not rely on momentum! Pause in the middle each time!

For the final punch on the abs and upper body: Oblique lifts. Get into a side plank (can be done with the bottom leg bent & knee on the ground), take your top hand and place it on bottom wrist, then lift & lower the hips 10x on each side.

 Ok so now onto the lower body portion of our quickie morning workout. I love bridges and these pack an extra punch!! Find a bench/chair/whatever and feel the burn! 10 reps of a traditional elevated bridge, make sure to dig your heels in and lift through the glutes.

Either do 3 more sets exactly like that OR...cross one ankle over the opposite knee. Doing 10 reps with each leg.

Quick, easy, now get on with your day!

Cheers!