Kick Butt Stair Workout!

All you need for this workout is steps! 30 min total body workout! You will do the workout portion 2x through.

Warm-Up

1 min step up with Left

1 min step up with Right (get arms into too!)      

 

 Workout

5x up and down the steps (2 at a time going up, 1 at a time going down)

 

20 Push-ups on step (high step for beginner, last step or hands on floor with feet on step for advanced)

 

 

 

 

 

 

 

10 Squats (one foot on step)

10 Squats (other side)

20 Tricep Dips

 

 

 20 Mountain Climbers (jump and switch feet)

 

 

10 Lunges with Knee Lift (each side)

 

 

 

 

 

 

 

 20 alternating knees to elbows in plank

 

20 Bridges

5x Up and Down the steps (2 at a time going up, 1 at a time going down)

 

REPEAT ALL A SECOND TIME!!

 

Cool Down

1 min step ups right

1 min step ups left

Valentine's Day Workout

Happy Valentine's Day! Last night we did a fun Partner Training Fitcamp. One of my favorite workouts because it's fun and it's HARD! We did a few others, but give these a try with your partner.

Push-Up/Squat Hold

Double Squat

Squat Hold/Weight pass

Push-Up High Fives

Sit-up Weight Pass

Ab Leg Throws

Wheelbarrow Walks

New Year Goal Setting!

It's my favorite time of the year! Yes, Christmas, but also goal setting time! I'm such a dreamer and a planner that I love having my whole year in goals outlined before the year begins. I use these worksheets each year with my clients and ask them to complete them and make 2 copies...one for me and one for them to share with a friend or family member who will hold them accountable!  For some reason just sharing your goals with someone else really makes it real and makes you want to follow through. As the year goes it feels great to check things off the list! I love setting goals in all areas of your life, not just fitness or nutrition. Please feel free to share these with your friends!


http://www.scribd.com/doc/117251604/Year-End-Reflection-Worksheet-11


http://www.scribd.com/doc/117251671/Setting-Goals-for-the-New-Year-Edited

Merry Christmas!!

Workout of the week: Timed Circuit

While I'm out on bed rest I'm trying to at least give my clients some at home workouts they can use. I like timed workouts because they are easy to follow and will definitely challenge you no matter who you are. This workout is only 18 minutes, but should push you to your limits!

Do each individual circuit repeatedly for 6 straight minutes (as many sets as possible!):
20 jump squats
15 push-ups
10 plank walk outs

20 Squat/Overhead Press
15 Burpees
10 plank up/downs

20 sit ups
15 tricep dips
10 side oblique hip dips (each side)

Pregnancy and Piriformis Pain!

I know I'm not the only one. I've heard many pregnant women complain of tightness in deep where their butt meets their lower back. Many do not know what this muscle is and you can try many stretches and never really quite get relief. Most likely its the piriformis muscle. It runs from your sacrum or pelvic bone to your hip joint. You may not have even known it existed, but many of us have heard of the sciatic nerve, which runs right underneath! This makes sense if you figure the piriformis is used for hip rotation and as our bellies grow our hips rotate and we even walk different. The piriformis can get inflammed or tight putting pressure on the sciatic nerve.

I've been lucky in that I don't have any sciatic nerve issues, but I am feeling that strong urge to stretch something in my low back and hip and its really quite hard to get to! You can try a hamstring stretch and hip stretches like pigeon or by laying on your back crossing one ankle over knee and pulling your leg in to your chest. This helps a little, but I've found the answer to be foam rolling or using a tennis ball! Massage works really well and essentially thats what foam rolling is. Sometimes the ball even works better because of the pressure you can get from sitting on it! Ouch, but YESSS at the same time!

Here is a link to show you more on the piriformis foam rolling!
http://babybumpfitness.com/?p=102

Keep stretching mommies!

TRX/Core Training

Every Saturday morning I teach a TRX Bootcamp class. I usually fill the room with 10-12 participants, so I have to go early to get my workout it! Here was my main workout:

20 Kettlebell Swings

15 Kettlebell Single Arm Swings (each side)

15 TRX Squats

15 TRX Rows

15 TRX Chest Press

15 TRX Tricep Press

15 TRX Bicep Curls

Repeat 2x

And here was my Core Portion x2!!

The Do's and Don'ts of Exercise During Pregnancy

So you're pregnant?! Congratulations! Now what? Maybe you exercise regularly, maybe you don't, but this is a time when you really want to get in shape and prepare for labor and baby! Here are my do's and don'ts....

Do…

·         Exercise during your pregnancy! Research has shown that regular exercise at moderate to somewhat hard levels of intensity during pregnancy has positive benefits that include reduced fat deposition and retention, shorter and less complicated labors, higher energy levels during and after pregnancy, fewer physical complaints, and a quicker postpartum recovery.

·         Continue with what you are used to doing (consult your physician, but unless you have have prior complications you can continue to exercise as before).

·         Talk to your doctor before starting a NEW workout routine

·         Hire a trainer who is Pre and Post-Natal certified.  You want advice from someone who is well qualified.

·         Remember your pelvic floor muscles and exercise them daily.

·         Listen to your body. If it doesn’t feel right, modify or eliminate it.

·         Always stay well hydrated.

Don’t…

·         Start a new Fitness Routine without consulting your physician

·         Participate activities that could result in falls or injury, especially after the first trimester (horseback riding, bicycling, skiing, etc.)

·         Lie on your back for extended periods of time after the first trimester (abdominal exercises are encouraged, but not lying on your back for periods of time). See a personal trainer for recommended exercises.

·         Exercise at maximum intensity. Pregnant women should exercise at a level that feels moderate.

Exercises

Ball wall squat- Place ball mid to lower back against a sturdy wall, feet shoulder width apart and about a foot out in front of you. Squat just as if sitting into a chair; knees at 90 degrees. Hold a few seconds and return to stading. Repeat 15-20x

Crunches on Ball- Lay on ball with it positioned under your mid to upper back; hips angled down towards floor. Hands gently behind the head crunch, lifting shoulders up and sqeezing abdominals and tilting hips forward. Hold for 2 seconds and release. Repeat 15-20x

Seated Bicep Curl- Sit tall and upright on the ball with feet shoulder width apart. Hold abdominals in tight. Hold 5-8lb weights at your side. Curl to your shoulders and bring back to start. Repeat 15-20x

Seated Overhead Press- Sit tall and upright on the ball, abs in. Hold weights up at 90 shoulder angle and 90 degree elbow. Press weights up and overhead to almost touch them together. Bring back to start. Repeat 15-20x

Hand/Knee Balances- On a carpeted floor or mat position hands under shoulders and knees directly under hips on all fours. Extend right arm and left leg out and hold; finding your balance. Abdominals should be held in. Hold for 5-10 seconds and Repeat on other side. Repeat 5x each side.

Kegals!!- Yes, its true...those muscles are super important. Even if you don't feel the need for them now, wait till after baby! I work out with many women who have NO bladder control! You can control this, just start doing them now! How? Start when you are peeing. Stop your pee mid-stream. Get it? Those are the musccles. Now use that same exercise when you are just sitting at your desk or laying in your bed. A few times a day will be very helpful later on!

Partner Training! Try these fun exercises!

Happy Valentine's Day! Last night we did a fun Partner Training Fitcamp. One of my favorite workouts because it's fun and it's HARD!

Push-Up/Squat Hold

Double Squat

Squat Hold/Weight pass

Push-Up High Fives

Sit-up Weight Pass

Ab Leg Throws

  Wheelbarrow Walks

Aqua Workout Time!

Its summer and time to get a workout in the pool! I look forward to this every year. Over the last several years I've taught Aqua Fit classes two days per week. I always felt like those water workouts did things to my body that none of my other workouts ever did! I felt fit and toned only a few weeks into the summer. Its a great change from running, cycling, or circuit training.
I'm sharing my class format.....

Aqua Fit Workout!

Water offers resistance and low-impact workouts that are challenging and easy on the joints. Water workouts are very beneficial as therapy, for pregnancy, or as cross training. This is a great seasonal workout to use in place of a strength or cardio workout.

 Warm Up

·         Jog in place (knees up and heels to butt) 2 min

·         Jumping Jacks (with noodle overhead- up and down) 1 min

·         Washing Maching (noodle in front jumping and twisting upper body opposite lower body) 1 min

 Shallow Water Work

·         Water Jogging (pumping arms at side) back and forth several laps

·         Water Skipping back and forth several laps

·         Front Kicks (like a kickboxing kick) 15 each side

·         Side Kicks (kickboxing style) 15 each side

 Deep Water Work

·         Lap Swim (use different strokes) 5-6 laps

·         Tread Water (2 min at a time) 2-3 times

·         Wall Kicks (head or neck resting on wall, flutter kicks, bicycles, scissor kicks) 1 min each

 Noodle Strength Work- fat noodles work best!

·         Push-ups (hold noodle under you in plank position, press noodle up and down) 20x

·         Roman Chair (place noodle around back/under arms, pull knees to chest and press legs back out or side to side, squeeze abs each time you pull them in) 20x

·         Tricep Dips (stand or float with noodle held at low back; in dip position, bend elbows and straighten to resemble a tricep dip) 20x

Stretching

·         Don’t forget to stretch in the shallow end. Use your noodle as a stretching tool! Maybe even some water yoga!

Couch to 5K program!

You can run a 5K....yes you!! A 5K is 3.1 miles. You have probably walked 3.1 miles at one time before, but you can also run it! Here is an easy schedule to follow. Jog for a minute or so at a time and then gradually increase that jogging time. Give yourself time to recover before jogging again. You should jog at a comfortable pace...not one where you are huffing and puffing!
Good Luck!

Beginner 5K Training Schedule

	Tues	Thurs	Weekend Day of Choice
Week 1	10 min walk/run combo**	12 min walk/run	1 mile
Week 2	15 min walk/run combo	17 min walk/run	1.5 miles
Week 3	20 min walk/run combo	20 min walk/run	2 miles
Week 4	20 min walk/run combo	20 min walk/run	2.5 miles
Week 5	20 min walk/run combo	20 min walk/run	3 miles
Week 6	20 min walk/run combo	20 min walk/run	3.5 miles
Week 7	20 min walk/run combo	20 min walk/run	Race

Summer Fitcamp!

Summer Fitcamp at Tillis Park!

Tuesdays at 6:45pm

6 week for $50 or drop in for $10 per class

(park in the lot by the big playground)

Anyone is welcome to join us. This is a bootcamp style workout including running, walking, strength training, core, and more! Bring along a mat and a pair of free weights. You will probably need a towel and water too! Swimsuit season is here! Its time to train hard!

For more info contact Joy 314.941.0711 or gofitmomstl@gmail.com

Absolutely!!

Source: google.ca via Lindsay on Pinterest

Workout of the Week: Pilates, Bar, Ballet, Yoga

This week we focus on the dance and pilates insprired workouts. Some of the moves can feel very akward especially if you have never dance or done anything graceful before! Lol! I've done some studying of the Tracy Anderson Method, The Bar Method, and taken plenty of Pilates, Yoga, and Pilates Sleek style classes which focus on burning out muscles using repetitive motion and your body's own resistance. Some of it feels funny, but you are guaranteed to feel it! I've gathered some groupings of exercises that are used in some of these classes.

Source: southerncurlsandpearls.tumblr.com via Elissa on Pinterest

Source: loseweight-safe.com via Jonna on Pinterest

Source: loseweight-safe.com via Evon on Pinterest

Source: blogilates.com via Cara on Pinterest

Workout of the Week: 100's

I'm a little late posting this week's workout, but for those who accomplished it this week in camps...it wasn't hard to remember! 100 repetitions of squats, push-ups, lunges, burpees, and sit ups!

5 sets of 20 repetitions:
Squats
Push-ups
Walking Lunges
Burpees
Full Sit-ups (with weight)

Its a tough one to get through, but feels like an amazing accomplishment when you're done! Go get it!

This is what I call organized!

Wow...while trying to come up with some new nutrition logs and meal planners I decided to refer to good ole pinterest and again I'm elated! Found some really fun and nifty oraganizational printables that make me want to organize away!! Fitcamps...you are getting some of these handouts!

Source: carinagardner.com via Joy on Pinterest

Source: simpleorganizedliving.com via Christy on Pinterest

Source: lifes-a-journal.com via Leigha on Pinterest

The Benefits of Group Training!

There is no question that everyone can benefit from a personal trainer! Even trainers use trainers! Whether for motivation, the extra push, or just letting someone else plan your workouts, a trainer can make your workouts more efficient, effective, and more fun. But what about group personal training? Can you still get the same results? If you are training for something very specific, you have special needs, or you are recovering from injury, working with a trainer one-on-one might be best for you. If you are looking for that appointment time each week, the extra push, or just a good kick-butt workout...group training is for you! Other benefits?

• A new support group- Meet new people and have a group to share stories, challenges, etc. And your new friends won't let you skip workouts as easily as you may have before!
• Reduced costs- One-on-one training can cost up to $90 per session! Usually small group training is 1/4 of that cost or less.
• A little competition- Not a lot...just a little! When you are in a group, it tends to push you more. You don't want to give up, or you want to do just a few more to prove you can...thats a good thing!
• More fun!- I always prefer training a group over one-on-one training. There's more energy, laughter, and motivation in a group. It makes working out way more enjoyable!

What's the difference between a group fitness class and group personal training?? I get this question a lot and I have many people compare the cost of a fitcamp to a class they take at the gym. These are VERY different! Many times the instructor you work with at the gym teaches only one class format. Maybe not, but they are going to teach the same type class each week and this class may not neccessarily be geared toward what your goals are. Is going to a class each week good? Yes, of course! But working with a personal trainer and the SAME group each week builds a support group and you will build upon what you have learned. Working with a trainer usually means having some sort of assesment done so that the trainer gets to know you and your goals, health history, etc. Most of the time the group will have common goals and the trainer will gear workouts specific to what the goals of the group are. You should have access to your trainer if you have questions about anything or need further advice, unlike taking a fitness class. And most importantly, you have made a commitment and have a set appointment to meet with your group unlike group fitness. It's nice to have a class convenient for you to drop into, but no one is going to ask where you are when you aren't at that class at the gym!
If you want more info on my groups and fitcamps, or if you have a group that is interested in training, contact me! gofitmomstl@gmail.com

Florissant...New Session!

floMarch

Take 10 for your mind!

Ash Wednesday is tomorrow and this year I think instead of giving something up....I'm going to do something everyday...pray! Lord knows I need it lately! I know thats not right to only pray when you are in need, but I'm going to do this for lent to try to make it more of a habit and to try to be more grateful for what I have. I've downloaded a daily devotional app on my phone that will ask questions and get me thinking about who I am, what I do, and how I treat others. I also had meditation on the list of handouts for this week and I thought these would fit nicely together. Everyone needs a few minutes a day in silence to think things over, or just relax in peace! I also found a cool website listed at the bottom. Maybe an idea for you for lent?

10 Minutes of Daily Meditation

For some, the thought of sitting anywhere for more than 30 minutes makes the hands sweat and the mind spin. The good news, however, is that one can receive benefit from meditation in a relatively short amount of time. Sure, you’re going to have to turn that focus inward and yes, you’ll probably encounter some uncomfortable feelings, sensations, and thoughts before finding that sweet spot within. But the truth is, the payoff might just save your life.

Checkout this recent Sydney Morning Herald post on meditation teacher Andy Puddicombe and his 10 minute meditation practice. According to Puddicombe, the purpose of meditation is to recognize what’s already there within oneself. Using the analogy of clouds blocking a blue sky to symbolize your thoughts and feelings blocking awareness of your essence, Puddicombe offers how meditation helps to part the clouds to see the blue sky of one’s being. Below is his 10 minute meditation instruction.

Practice for meditation

Getting ready:

1) Find a place to sit down comfortably, keeping a straight back.

2) Ensure you’ll be left undisturbed (switch off your mobile).

3) Set the timer for 10 minutes.

Checking in:

1) Take five deep breaths, breathing in through the nose and out through the mouth and gently close your eyes.

2) Focus on the physical sensation of the body on the chair and the feet on the floor.

3) Scan down through the body and notice which parts feel comfortable and relaxed, and which parts feel uncomfortable and tense.

4) Notice how you’re feeling – that is, what sort of mood you’re in right now.

Focusing the mind:

1) Notice where you feel the rising and falling sensation of the breath most strongly.

2) Notice how each breath feels, the rhythm of it – whether it’s long or short, deep or shallow, rough or smooth.

3) Gently count the breaths as you focus on the rising and falling sensation – one with the rise and two with the fall, upwards to a count of 10.

4) Repeat this cycle between five and 10 times, or for as long as you have time available.

Finishing off:

1) Let go of any focus at all, allowing the mind to be as busy or as still as it wants to be for 20 seconds.

2) Bring the mind back to the sensation of the body on the chair and the feet on the floor.

3) Gently open your eyes and stand up when you feel ready.

Get started on your journey now for free

For more info or daily guided meditation from your office or from your smartphone check out:

www.getsomeheadspace.com