I will be trying it later ;) If you try it, let me know what you think...Enjoy!
~Genie
Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts
90 Second Ab Video
I'm always looking for new exercise ideas and today I came across this video. You have to check it out. If you're looking for quick moves that will tone & sculpt, these will do the trick. The instructions are to do each move for 30 seconds back to back, for a total of 90 seconds. Then, rest 90 seconds and repeat it three to four times.
Is Lack of Sleep Sabotaging Your Fitness Goals?
When people think about weight loss and fitness goals, the first thing that usually comes to mind is diet and exercise. But, have you ever considered that the hours you sleep each night play a major role in a diet and exercise regime?
With all the things we have going on in our lives in this day and age; it’s understandable that most adults do not sleep eight hours each night. Of course, every person’s sleep needs are different, but in general, six hours should be the minimum. A recent study in the American Journal of Epidemiology found that women who slept seven or more hours a night were less likely to put on weight than those who didn’t. Sleep deprivation has been linked to weight gain and higher BMI’s as well. This is because Leptin, an important brain hormone that regulates appetite, isn’t secreted in adequate quantities when one sleeps less than six hours a night.
When it comes to exercise recovery, sleep is just as important as eating and drinking. Lack of sleep interferes with the metabolism of glucose, which muscles depend on for energy. If your muscles have no energy, you will not be getting the most out of your workouts.
Do you feel like you’re always fighting frequent colds? This could be attributed to lack of sleep as well. Sleep less than six hours a night and you will have a compromised immune system. Studies have shown that those who sleep less than six hours have 50% less immunity protection than those who sleep eight hours per night. In addition to all this, lack of sleep causes moodiness, anxiety and irritability.
By Genie Bianchi, RRCA Coach/Fitness Trainer
House Cleaning Exercises
Think you don't have time to exercise? Every little bit counts and there are ways to sneak it in. One great way I "sneak" in exercise, is while I'm house cleaning. If you're like me, and you do the majority of the cleaning, why not try it? House cleaning requires physical movement anyway, so why not add a little more?
- Do alternating lunges with the vacuum. As you push the vacuum forward, lunge with one leg. Then step back, pulling the vacuum back with you. (This can also be done with a mop)
-Clean the floor in plank position. Instead of cleaning the floor on your hands and knees, try cleaning it on your hands and feet in a plank position. Use your core to stabilize yourself and alternate which arm you use to scrub. For example, 10 seconds with the right arm, 10 seconds with the left. Stay in plank as you move across the floor. You will really feel this one!
-Take push-up breaks. Take periodic breaks from cleaning, drop to the floor and do 10 push-ups. Want to add more? Include some crunches too.
-Cleaning squats. -Are you cleaning something you would normally have to bend over for? Why not squat instead? For example, instead of bending over or kneeling as you clean the toilet, try holding a squat in front of it as you clean. Pretend there is a chair that you are sitting on and hold that position.
There are so many ways to get in some sort of exercise throughout your day. If you have other ideas, I'd love to hear them!
Written by Genie Bianchi, RRCA Coach
- Do alternating lunges with the vacuum. As you push the vacuum forward, lunge with one leg. Then step back, pulling the vacuum back with you. (This can also be done with a mop)
-Clean the floor in plank position. Instead of cleaning the floor on your hands and knees, try cleaning it on your hands and feet in a plank position. Use your core to stabilize yourself and alternate which arm you use to scrub. For example, 10 seconds with the right arm, 10 seconds with the left. Stay in plank as you move across the floor. You will really feel this one!
-Take push-up breaks. Take periodic breaks from cleaning, drop to the floor and do 10 push-ups. Want to add more? Include some crunches too.
-Cleaning squats. -Are you cleaning something you would normally have to bend over for? Why not squat instead? For example, instead of bending over or kneeling as you clean the toilet, try holding a squat in front of it as you clean. Pretend there is a chair that you are sitting on and hold that position.
There are so many ways to get in some sort of exercise throughout your day. If you have other ideas, I'd love to hear them!
Written by Genie Bianchi, RRCA Coach
Exercise "Must Haves"
Happy New Year!! I don't know about you, but my holidays went by in a blur. As I get back to normal life and begin a new year, I think about new resolutions just like everyone else. I think the most common resolution people make is to get back into shape, stay in shape, and live a healthier life. I am a person who is intrinsically motivated to exercise...meaning, I love working out. I enjoy my muscles aching from a good run or strength training session. (My husband thinks I'm slightly insane, and I just may be) So, this kind of New Year's resolution comes more naturally to me than it might to other people.
What I've really been thinking about lately are my exercise "must haves". These are the moves I just have to do every day whether I have a workout planned or not. These moves are just as important to me as my coffee in the morning (coffee is part of the reason I get up in the morning). I thought I'd share them just to show that a healthy lifestyle can be started with just a few moves everyday. Try them and let me know what you think. If you have any exercise "must haves" of your own, I'd love to hear them!
Genie's Exercise "Must Haves"
Push-ups:
I've said it before, but these are a staple!! I do close grip, wide grip, and regular. Do as many as you can until you can't perform another with good form. Each day, try and add one or two more. You'll be amazed at how your body adapts!
Leg Raises:
I swear by these for a strong lower abdomen and hip flexors. Lie face up on the floor with the legs straight and arms perpendicular to body on the ground. Keep the legs together and knees straight and use the lower abs to raise the legs straight into the air. Lower the legs back down until legs are about an inch off the floor, but don't touch the floor. Repeat. Try starting with 10 reps and increase a little everyday. When you've mastered these, try turning the legs so that both knees are facing the right or left. Then lift as you normally would for an awesome burn in the obliques.
Front Plank:
Get into plank position on forearms and feet. Hold the body in a straight line. Keep the head neutral. Concentrate on keeping the abs tight. Start by holding for as many seconds as you can while maintaining good form. Each day hold for a little longer until you can hold for at least 60 seconds. When you've mastered this, try adding in some leg lifts. While holding the plank, slowly lift one leg, lower and then lift the other. Focus on squeezing the glutes as you lift.
Written by Genie Bianchi, RRCA Coach
What I've really been thinking about lately are my exercise "must haves". These are the moves I just have to do every day whether I have a workout planned or not. These moves are just as important to me as my coffee in the morning (coffee is part of the reason I get up in the morning). I thought I'd share them just to show that a healthy lifestyle can be started with just a few moves everyday. Try them and let me know what you think. If you have any exercise "must haves" of your own, I'd love to hear them!
Genie's Exercise "Must Haves"
Push-ups:
I've said it before, but these are a staple!! I do close grip, wide grip, and regular. Do as many as you can until you can't perform another with good form. Each day, try and add one or two more. You'll be amazed at how your body adapts!
Leg Raises:
I swear by these for a strong lower abdomen and hip flexors. Lie face up on the floor with the legs straight and arms perpendicular to body on the ground. Keep the legs together and knees straight and use the lower abs to raise the legs straight into the air. Lower the legs back down until legs are about an inch off the floor, but don't touch the floor. Repeat. Try starting with 10 reps and increase a little everyday. When you've mastered these, try turning the legs so that both knees are facing the right or left. Then lift as you normally would for an awesome burn in the obliques.
Front Plank:
Get into plank position on forearms and feet. Hold the body in a straight line. Keep the head neutral. Concentrate on keeping the abs tight. Start by holding for as many seconds as you can while maintaining good form. Each day hold for a little longer until you can hold for at least 60 seconds. When you've mastered this, try adding in some leg lifts. While holding the plank, slowly lift one leg, lower and then lift the other. Focus on squeezing the glutes as you lift.
Written by Genie Bianchi, RRCA Coach
15 Minute Holiday Workout
The holidays are fast approaching and this is normally the time most people slack off in the exercise department, due to the hectic schedules of the next couple months. It's the same thing every year..."Starting January 1st, I'll get exercising and lose 10lbs!" How many of you belong to a gym and have noticed how busy it is after the new year? Why are so many people in society such procrastinators? Today is November 15th and the time to start is NOW. Can't make it to the gym? Don't have the time? So what? I'm sure everyone has a good excuse. Do you have fifteen minutes? I know you do. Below is a fifteen minute interval workout that you can do in the comfort of your living room. You don't need any equipment, just your own body weight. This is something that can be done while you're waiting for the cookies to cool, or in between decorating the house for Christmas. Please note that this workout is only 15 minutes, therefore, you need to bring the intensity with each exercise. Just give it your max effort.
There are Five exercises below that should be done for 50 seconds each, with a 10 second rest in between exercises. Do 3 sets of these exercises.
1. Squat Jump - Stand with feet a little closer than hip-width apart. Hinge the hips back and squat down with the arms straight down, so that the fingertips just touch the floor. Make sure the knees do not go over the foot. From this squatted position, jump up as high as you can, reaching the arms into the air. Continue this squat/jump movement continuously for 50 seconds.
2. Push-Ups w/ Leg Raise - Get into a push-up position on hands and feet. Lower the chest to the floor and as you do so, raise the right leg, squeezing the glutes and keeping the core tight. Hold for 1 sec, return to starting position and repeat with the other leg. As you do these push-ups, keep the body in a straight line. (These can also be modified and done on the knees. As you lower down, just lift the bent leg.)
3. High Knee Run - Jog in place, bringing the knees up to the chest, instead of a regular run. Pump the arms as you would if you were running outside. Focus on the lower abs to bring those knees up.
4. Side Plank Leg Raise - Get into a side plank position on one forearm and legs stacked. Lift the top leg for a count of 10. Take is slow and really focus on keeping the core tight and strong. Then repeat on the other leg. (This can also be modified. Instead of stacking both legs, you can bend the bottom knee and rest it on the floor. Then straighten the top leg for the leg lifts.)
5. Mountain Climbers - (You may remember these from gym class!) Get into a regular push-up position. From this position, drive the knees up to the chest, alternating each leg, as if you were running. Push a quick pace, keep the head up, and remember to breathe!
That's it! Go through all the exercises once, then repeat two more times, and your workout is done! This will rev up your metabolism, build strength and stamina, and leave you feeling energized. Best of all, it's only 15 minutes, so you can fit it into a hectic schedule.
Written by: Genie Bianchi, RRCA Coach
There are Five exercises below that should be done for 50 seconds each, with a 10 second rest in between exercises. Do 3 sets of these exercises.
1. Squat Jump - Stand with feet a little closer than hip-width apart. Hinge the hips back and squat down with the arms straight down, so that the fingertips just touch the floor. Make sure the knees do not go over the foot. From this squatted position, jump up as high as you can, reaching the arms into the air. Continue this squat/jump movement continuously for 50 seconds.
2. Push-Ups w/ Leg Raise - Get into a push-up position on hands and feet. Lower the chest to the floor and as you do so, raise the right leg, squeezing the glutes and keeping the core tight. Hold for 1 sec, return to starting position and repeat with the other leg. As you do these push-ups, keep the body in a straight line. (These can also be modified and done on the knees. As you lower down, just lift the bent leg.)
3. High Knee Run - Jog in place, bringing the knees up to the chest, instead of a regular run. Pump the arms as you would if you were running outside. Focus on the lower abs to bring those knees up.
4. Side Plank Leg Raise - Get into a side plank position on one forearm and legs stacked. Lift the top leg for a count of 10. Take is slow and really focus on keeping the core tight and strong. Then repeat on the other leg. (This can also be modified. Instead of stacking both legs, you can bend the bottom knee and rest it on the floor. Then straighten the top leg for the leg lifts.)
5. Mountain Climbers - (You may remember these from gym class!) Get into a regular push-up position. From this position, drive the knees up to the chest, alternating each leg, as if you were running. Push a quick pace, keep the head up, and remember to breathe!
That's it! Go through all the exercises once, then repeat two more times, and your workout is done! This will rev up your metabolism, build strength and stamina, and leave you feeling energized. Best of all, it's only 15 minutes, so you can fit it into a hectic schedule.
Written by: Genie Bianchi, RRCA Coach
Check out this article from Women's Health Magazine...great moves to keep you toned and fight boredom in your exercise regime.
http://www.womenshealthmag.com/health/fat-burning-workout
http://www.womenshealthmag.com/health/fat-burning-workout
Exercise at the Office
Summer is fading and along with it are those lazy beach days and fruity drinks by the pool. Now is the perfect time to refocus on your fitness goals. I know what you’re thinking…how am I going to fit exercise into an already hectic schedule. Work, school, kid’s sports…we all have the same busy lives, but there is always time to squeeze in something. Even five minutes at different times throughout the day can help you tone up (And wake you up). You spend five minutes surfing the internet…
Below I’ve listed a few simple exercises that can be done right in your office! In addition to these, try sitting on a balance ball at your desk instead of a chair (you’ll be firing up your core all day long) or walking on your breaks. Take the stairs instead of the elevator. Be creative…squeeze it in any way you can. You may not be doing 30 consecutive minutes of exercise, but it’s still exercise!
1. Desk Push Ups: Place hands on desk, shoulder width apart. Keep the torso and legs in a straight line and the head up. Lower the chest down to the desk, hold for 10 seconds and push back up. That’s one rep. Do 3 sets of 12-15 reps.
2. Chair Squat: Stand in front of your chair with feet hip width apart. Place the hands on the hips and hinge the hips back. Lower your body down as if you were about to sit down. Be sure the knees stay in line with the ankles. Hover about an inch over your chair for 10 seconds and stand back up. Do 3 sets of 12-15 reps.
3. Hip Lift: Sit up straight in your chair. Lift one glute so that it almost comes off of the chair, and then repeat on the other side. It will look like a rocking motion. Do this for 30 seconds. Do 3 sets of these, resting 10 seconds between sets.
These are only a few exercises that can be done at work. The possibilities are endless. Remember, you can do these at different times all throughout the day. It doesn’t have to be just one time. Be creative and please feel free to share any other ideas with me. I’d love to hear what other exercises people come up with.
Written by Genie Bianchi, RRCA Coach
The Runner's Core Workout
It’s well known that strengthening the core is essential for daily living. So, why do many runners neglect this area of training? If you want to perform at your best, you need solid groundwork. The core is comprised of the abs, lower back, and glutes and is the foundation for all movement. A strong core equals a strong runner. Improve these muscles and you’ll improve your stability, power, and endurance. You’ll also experience fewer injuries. With strong lower abs and back muscles, you’ll be able to maintain proper form, especially when fatigued, and put less stress on the hips, knees, and shins. Do my runner’s core workout twice a week and I guarantee you will feel the results in your running. If you are bored with regular crunches, I challenge you to try this.
Runner’s Core Workout
Leg Raisers: Lie flat on the floor with the legs straight and arms down at the sides. Relax the head and neck and lift the right leg straight into the air until it is perpendicular to the floor. Lower it back down until the ankle is a couple inches off of the ground. That is one rep. Do 12-15 reps and then switch legs. Try to do 2-3 sets of 12-15 reps on each leg. Tip: concentrate on using the lower abs to pull the leg up.
Alternating Leg Raisers: Do the same as the above exercise, except alternate the legs. This is a little harder because the feet never touch the floor throughout the move. Do 2-3 sets of 15 seconds.
Supermans: Lie flat on the floor with arms stretched straight out in front of you and legs straight. Lift the shoulders, left arm, and right leg off of the floor and hold for a count of 3, then lower back down. That’s one rep. Do 12-15 reps and then switch sides. Do 2-3 sets. Tip: To make it harder, you can lift both arms and legs off of the ground at the same time and hold for a few seconds, or alternate sides without touching the floor.
Plank Leg Lift: Get into a front plank position on the forearms and keep the body in a straight line. Lift the right leg a few inches off of the floor and hold for 5 seconds while keeping the hips low. Keep the abs tight during this move. Lower the foot back to the floor. That is one rep. Do 12-15 reps and then switch sides. Do 2-3 sets of these.
Side Hip Rise: Get into a side plank position on your right forearm, with the legs stacked and the body straight. Hold this position and use the obliques to lift the hips up and down. Do 2-3 sets of 12-15 reps on each side.
Knee to Arm: Get into what would be the top of a push up position. Keep the back straight and hips in line with the body. Bring the left knee into the chest and turn the hips slightly so that the knee touches the right arm. Then return to the starting position. That is one rep. Do 2-3 sets of 12-15 reps and then switch sides. You can also do this with alternating legs. Tip: Focus on using the obliques and lower abs to bring the knee in and over.
Bridge: Lie on your back with the knees bent and feet flat on the floor. Leave the arms straight at the sides. Lift the butt up so you form a straight line from the chest to the knees. Hold this for a few seconds, and then lower back down. That is one rep. Do 2-3 sets of 12-15 reps.
Check back next week to see pics of me demonstrating each exercise.
Written by Coach Genie Bianchi
Exercises for Components of Fitness: Part II
Part II: Muscular Strength
Three exercises I’ve chosen to describe for muscular strength improvement are the plank, the dead lift, and a chest press on a stability ball.
When using weights to improve muscular strength, it is important to choose a weight that allows you to do a set of eight to twelve repetitions with strict form, but leaving the muscles fatigued so that another rep cannot be executed with good form. Try and do three sets of eight to twelve reps.
The plank works all of the abdominal muscles, plus the shoulders and lower and middle back. Start by lying on your stomach with your forearms and balls of feet on the floor. Lift your body off the floor with your elbows directly under your shoulders. The hips should be low, with the body parallel to the floor. Keep the head and neck in a straight line. Hold this position for as long as possible (try for at least a minute).
To do a dead lift, choose a set of weights that will leave your muscles fatigued after eight to twelve reps. Stand straight with your feet shoulder width apart and the knees slightly bent. Hold the weights with your palms facing you. Your arms should be shoulder width apart. Slowly bend over at the hips to lower the weights to the knees. Tighten the abs, keep the back straight, and keep the head and neck in a straight line. Then slowly raise the body back up.
Doing a chest press on a stability ball makes it more challenging and engages the abdominal and back muscles as well. Try not to move the ball at all. Lie back on the ball with your upper back and head on the ball. The feet should be shoulder width apart and knees bent at ninety degrees. The thighs and body should form a straight line. The elbows should be pointing to the sides and the palms should face the feet. Slowly push the weights up above the chest and slowly lower back down.
Remember, when you are doing resistance and weight training, work the largest muscle groups first. This will keep you from fatiguing the smaller muscles in the beginning of the workout and ensure that you will be able to keep the proper form throughout. For example, chest, back, shoulders, biceps, then triceps.
Written by Genie Bianchi
Exercises for Components of Fitness: Part I
According to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, healthy adults between the ages of eighteen and sixty-five should do AT LEAST two hours and thirty minutes of moderate intensity aerobic activity each week or seventy-five minutes of vigorous aerobic exercise each week. It is suggested that this be spread out over at least three days/week. The guidelines also suggest at least two days of strength training per week. Flexibility activity is also suggested by the guidelines in addition to the other activities.
There are five components to physical fitness: Cardiovascular (aerobic) fitness, muscular strength, muscular endurance, flexibility, and body composition. Improving these components is key to being physically fit. I have picked some of my favorite exercises and described them below. They are broken down into the first four components. Cardiovascular fitness is Part I. Check back over the next few days to see the exercises for muscular strength, muscular endurance, and flexibility.
Part I. Cardiovascular Fitness
Part I. Cardiovascular Fitness
There are so many varieties of cardiovascular exercises that can be done to improve this component of physical fitness. Three of my favorites are plyometrics (which also improves muscular endurance), kickboxing, and jumping rope.
Plyometrics means jump training. It is high impact and involves a lot of squatting, jumping (forward, backward, lateral), and lunging. An example of a plyometric exercise is a squat jump. To do this, squat down with the knees in line with the ankle and jump up as high as you can, lifting your arms toward the sky, then back down into the squat position. Try doing this as many times as you can for sixty seconds. It is very important to make sure the knees do not go past the toes and to keep the landing soft.
Kickboxing is a lot of fun and includes different punching and kicking moves. Here is an example of a kickboxing move: Stand with feet hip width apart, then bring the arms up so the fists are at the face. Keep the left fist up at the face and punch the right arm out at shoulder level. As you bring the punching arm back in, squat down and punch again in the squatting position, then stand up and keep repeating the sequence. Then do it with the left arm.
Jumping rope is pretty self explanatory. To make sure the rope is the proper length for you, step on the rope in the middle and pull the ends so the rope is taut. The ends of the rope should come to the chest. One can make this exercise more intense by doing intervals. Jump really fast or try to bring the knees higher to the chest for thirty seconds or more, then recover with normal jumping.
Subscribe to:
Posts (Atom)