BENEFITS OF ONLINE TRAINING..........................
I'm slightly biased but i think any and everyone who loves exercise should have the experience of having coach in there corner at least one time.
Online personal training makes this much easier because.........
1. More cost effective than one on one training. A single session can cost $65 and you can get a month with me for $100.
2. Individualized training just for you, not some workout a computer or magazine spat out.
3. You get to train on your own schedule and not just mine.
If online training is for you, check out my site below and feel free to contact me with any questions.
My latest articles have a little bit for everyone
Check out my 3 strength exercises that will help build core strength and great posture
and a great stay at home training for when you lack time but still want results
Walking, running, going up and down stairs or playing your favorite sport. What do all these have in common? To some degree, all involve single leg balance. Putting one foot in front of the other.
For most of your life you tend favor one leg over the other.
For example, when kicking a ball on you're right foot, you're balancing on the left foot. The left leg is working harder to balance and stabilize the rest of you're body.
To offset that AND to improve your balance (plus you rear), do this
1. Body-weight split squat
A. To start, get into a half kneeling stance. To do this, get your right knee on the floor underneath right hip and your left foot forward, with heel underneath knee. Stand up. This is your correct stance.
B. Feel the weight on your left heel and your right toes. Initiate movement be dropping your right knee towards the ground. Making sure the right knee doesn't touch the floor. Should feel a slight stretch in the front of your right hip.
C. Push through your left heel to get back to standing position. Did you feel this in your left thigh and butt? You’re welcome.
D. Repeat steps A, B, and C on the opposite leg. If you feel unbalanced (aren't we all) or feel any undue pain, do the supported split squat below.
2. Supported Split Squat
A. Repeat the steps A, B,C above but stand next to something sturdy like a pole or the edge of a piece of furniture. You this for support. Do 15 reps.
B. When you can do 15 perfect reps (on both legs) with a lite grip try the unassisted version above.
Get them right here right now......straight from the horses mouth :)
This is the template you will follow.
The dreaded “C” word, cardiovascular exercise or cardio for short. This is often done as part of some resolution you’ve made around New Years to lose weight. Or punishment for that juicy hamburger you ate last night.
Did you really need that extra serving of fries? Come on, you know that answer.
According to the American College of Sports Medicine we should be engaging in 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
That’s a great starting point. No one is arguing that. However a lot gym goers go about cardiovascular training all wrong.
They hop on their torture, sorry machine of choice for an extended period of time, raise a sweat and then hit the showers. They repeat this sequence several times and then they wonder why they’re not getting abs of steel.
Average gym goer needs to be reminded that there body is a machine.
Use your machine to your advantage and try one of these cardiovascular routines instead of your usual torture.
Stop being a rat in a cage and start getting results.
1. Density training- Think of density training as a combination of cardiovascular and strength training. The amount of work you do is pushed to the limit based on time constraints.
Using weights and your body to get your heart rate up, what a novel concept.
Instructions – Choose a leg exercise, upper body exercise and a different leg exercise. For example
1a Goblet squat
1b. Bent over row
1c. Sumo squat
Do each exercise for 30 seconds doing as many reps as you can with good form, resting 60-90 seconds between exercises. Keep count of all your reps.
After resting 90 seconds after 1c increase the weight by 10% and try to beat the reps you did in the first round. This is short, intense and brutal. Didn’t I also mention this is fun?
2. Bodyweight circuits – Using your own body for cardio means you don’t need a machine or a gym. Just you and a little space. Which means you’re flat out of excuses.
The exercise options are endless when it comes to this type of training which is great if you love variety but not so great if you think walking and talking on a treadmill is a workout.
Instructions- Do the routine as a circuit doing as many reps of each exercise with good form.
Use the following work/rest intervals. Choose wisely.
a. 40 seconds work/20 seconds rest between exercises.
b. 30 seconds work/30 seconds rest between exercises.
c. 30 seconds work/60 seconds rest between exercises.
2. Front plank
4. Towel row
6. Lunge jumps
Repeat this circuit three-five times for total body workout.
Get creative with your exercise selection with both protocols and let those cardio machines get lonely.
Need a little help? Here are 6 ways to lose some fat. Number 6 is not my favorite but the first 5 are great advice.