All Entries For strength training
As a trainer, I’m a huge fan of squats and lunges, but I know that joint issues can make these common lower-body exercises pretty painful to do. The good news is that there are plenty of other exercises that can help shape up your lower half!
Whether you need to modify for your knees or simply want to try adding a few new leg moves to your repertoire, join me for this low impact, Pilates-inspired, lower body workout that doesn’t require much space and zero equipment. It's just over 15 minutes, so it's also a great option for when you're short on time! (Oh, and feel free to kick off your shoes to further engage the muscles in your feet and ankles.) Check it out on YouTube, or watch via the embedded video below! Read More ›
Tired of the same old exercises? Are curls, raises, rows and squats no longer doing it for you? Fret not, fearless exerciser, for we have a fun workout that will change all of that!
These seven exercises require a little imagination but otherwise no equipment at all. You can do them outdoors, inside a tiny apartment or even on an empty soccer field. As a bonus, this is a workout that your kids will LOVE to do with you—because it feels more like play than exercise. So if you're a mom or dad who needs to squeeze in exercise on top of childcare responsibilities, this is a win-win-win. (The extra "win" is because your little one will become your accountability partner and will ask to do the whole routine with you again and again!) Read More ›
Do you shy away from free weights at the gym? Thankfully, there are a slew of other ways to build your muscles that don’t require a pricey membership or bulky equipment. Besides the benefits of toning your body, resistance workouts help improve blood pressure and lower your diabetes risk. Strength training can also give you an instant mood boost and help fight depression, much like a brisk walk or jog around the block does. Here are easy moves you can do at home and on the go. Read More ›
Say what?! Is being really lean really worth it? This probably sounds like a crazy question coming from a trainer who helps clients reach their fat-loss and physique goals.
Before we get started, let me say that I realize this is a very ambiguous question. ''Really lean'' is relative, and I will tell you up front that I don’t have an answer for you. Only you have that answer for you. This blog post is simply intended to help you realize a few things:
1. Everybody is different.
2. Some of us can maintain leaner physiques than others.
3. Going beyond a healthy level of leanness for YOU is a stressor.
4. It’s not normal, and it may not even be healthy, to walk around shredded all the time.
5. How lean do you want to be, and will you sacrifice what it takes to get there?
Let’s explore each of these.
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Brittni Reum's first broken bone happened in her right heel at age 10. She suffered four more fractures over the next three years in her arms and knee—all from seemingly minor mishaps while playing on the monkey bars or shooting hoops in gym class. "Brittni seemed so fragile that I was afraid to let her go outside or play sports," says her mom, Michele, an accounting manager in Jacksonville, Florida. Read More ›
Hey, we're all busy. But that’s no reason to let your workouts get away from you. Next time you feel like skimping on exercise to watch TV or meet your friends for Happy Hour remember this: It doesn't take much to get a great workout.
That's why I designed this excuse-proof workout. You can do this simple, 6-minute circuit anytime (it's whisper quiet), anywhere (no gym required) and without any equipment. All that and it'll sculpt your body from head to toe, too. Read More ›
There’s no need for special equipment for a great workout! A good old beach towel can be just as effective at working your muscles as dumbbells, resistance bands or expensive machines. Want proof? Meet "The Towel Workout."
All of these moves can be done with just a towel, which is great because you’ll probably need it to wipe up your sweat after you are done. Read More ›
Just like fashion trends come and go, same can be said about workout trends. Hundreds of years ago Russian bodybuilders were using cannonball-like equipment for strength training. Little did they know then that their workouts would be turned into classes in gyms across the globe 300 years later. The reason kettlebell workouts are so popular is they provide strength training, cardio, balance and flexibility all in one short workout.
In the January 2011 issue of Fitness magazine, John Porcari, PhD, an exercise researcher at the University of Wisconsin-La Crosse, stated that "an intense 20-minute workout with kettlebells burned on average, an astonishing 400 calories, or 20 calories a minute."
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For some people, safety and form during a workout is a huge priority. For others, it's an afterthought. If you work out without the careful eyes of a trainer or instructor watching your every move, it can be difficult to know if you are exercising with proper form—even when you're really trying to.
Learning how to move with correct alignment isn't just about looking good; it can mean the difference between muscle activation and joint strain—or even injury.
Here are five exercises that are common—and may even seem simple—but are most often performed incorrectly by people of all fitness levels. Read More ›
If you haven't been in a gym recently you may be surprised to see trainers and fitness enthusiasts incorporating many new gadgets into their workout routines to help keep their training fresh and challenging. Having covered kettlebells, BOSU trainers and Body Bar workouts in previous Fitness Round-up blogs, now seemed an opportune time to introduce the TRX Suspension System.
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A few weeks ago I was reading through the message boards when I came across a post from Chris 'SparkGuy' Downie to a member who was asking about what type of strength training activities he could do without access to a gym or weight training equipment. Chris did not let that deter him from offering some great recommendations of performing body-weight exercises--exercises such as push-ups and squats which can be done at home or when traveling when access to resistant training equipment is not at your disposal.
This gave me the idea to link examples of body-weight exercises for you to refer to as the busy holiday travel season rolls around. Hopefully you will can take this with you when traveling and access to weights or machines is not an option. Read More ›
Spring is around the corner, which means you'll be bringing your short sleeved and sleeveless tops out of storage in no time. Speaking of baring your arms: Are yours in tip-top shape? If not, you could help build strength and muscle tone in the most common problem area of the arms—the triceps—by adding some additional triceps exercises to your workout plan. Read More ›
When you work out smarter, you don't necessarily have to exercise longer or harder in order to get results. "Lack of time" is the most common reason why people don't exercise, but is that really a good excuse? Truth is: You don't really need a lot of time to get a great workout. Short bouts of exercise—when done right—can give just as much benefit as longer workouts. Don't believe me? Try these 5 moves for just one minute each for a 5-minute workout that has full-body benefits! Read More ›
Americans watch, on average, almost five hours of television per day, according to the Nielsen Corporation. Actual programming only accounts for 42 minutes of every hour, meaning that as part of our time in front of the tube, we see nearly 90 minutes of advertisements. In addition to being exposed to ads for things we don't need or want--like double bacon cheeseburgers and soda--it's taking time away from the shows we tuned in to see.
You've probably heard the tip to fit in a workout during commercial breaks, but what should you do? It can be hard to spontaneously decide which exercises to do, so we decided to take the guesswork out of it. We created a workout game of sorts that you can use when you're watching TV. Each time you see one of the commercials listed below, do the exercise that corresponds to it.
If you already work out while watching TV, consider shaking up your routine by jumping off the elliptical or recumbent bike during commercials and fitting in some strength training.
Enjoy! Read More ›
Even if you didn't drink your milk or exercise as much as you should have when you were younger, you can still strengthen your frame. Take our quiz and learn the simple secrets to staying structurally sound.
1. Getting enough calcium and vitamin D matters most:
A. before your 20s
B. by your 30s
C. during menopause
D. after menopause
B. By about age 20, you'll have built up to 90% of your skeletal mass. But there's still time to get the recommended daily intake of 1,000 mg of calcium and the 600 IU of vitamin D women 19 to 50 need. "It's all about getting to the maximum level by 30," explains Michael Marks, M.D., orthopedic surgeon at Norwalk Hospital in Connecticut. "After 30, it's about minimizing bone loss." Read More ›