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.

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!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

A Bit of Hill Work

My sneaks were just looking so lonely & my mind was just so jam packed full of ideas/worries/other craziness that I had to give in to my run today...     So my brain was getting in the way of everything that I was trying to accomplish today. I looked into the other room and saw my sneakers just chillin’ by the door, and I thought, “Yup, a run looks pretty awesome right now.” I literally dropped everything put them on and went for a run (OK I hate actually admitting that 90% of the time I am dressed in workout clothes...however this most certainly was one of those times so no wardrobe change was necessary).

In my spin class hills are king and that is no different when I go out for my runs. I dunno, maybe it is because I grew up in Vermont, maybe not, but whatever the reason I seek them out. There is something about the grit needed to get up them and the overwhelming sense of accomplishment when you get to the top. Not to mention, come on they are GREAT for toning glutes and thighs...oh and calves...OK they are awesome for your legs in general. But just like in life, they take work and determination to climb and sometimes at the top you are given a great view from up there. 

This is the View from the bottom...doesn't look that bad from here

The View is always found at the top of the hill...not the bottom :)

The next time you are out running, do not avoid the hills, embrace them! I like doing a block loop when I find one that I really like, try attacking the hill 4 times (aka 4 times around the block), each time with a new sense of determination and power.

 

Round 1- getting the lay of the land...just run straight up the hill, fast or slow it is a great way to get acquainted and respect it

Round 2- walking lunges...seriously do you know how many walking lunges it took me to up this one?!?! It may take MUCH longer to get up the hill but think of it as a “stop and smell the roses” type of thing

Round 3- side shuffles: half way up looking one way and half way up facing the other. Great for the abductors as well as the adductors (inner and outer thighs)

Round 4- SPRINT! Especially after the first three rounds your “sprint”may not be a speedy as you would want to go but feels great!

 

No matter how badly your day has been up until that point it is all about the feeling you get when you reach the top! Refreshed, Empowered, Renewed!

 

Enjoy! The Sky is the Limit!

 

 

 

 

 

 

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]

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!