Archive for February, 2013

Quick Strength and Cardio Workout

February 25, 2013

Getting to the gym on cold winter days can be a daunting task. But Remy Maguire, personal trainer for four years and competitive cyclist and triathlete, shares this effective and quick strength and cardio workout to help you keep your fitness commitment in 2013. Do her workout three times this week on alternating days and if you liked her workout you will LOVE the “no excuses workout” I posted last week!

Cardio:

Choose three of your favorite cardio machines; I love the indoor rower, treadmill and good old-fashioned jump rope. After warming up with some jumping jacks, high-knees, or jogging in place to get warmed up: Row/run/bike for four minutes (make a note of how far you go miles/meters/etc.), then switch machines, give it your best effort for another four minutes (note how far you go), finish with two minutes of jumping rope. Repeat this 10-minute circuit two or three more times. Each time try to match or best your last distance!

Strength:

Follow your cardio circuit with these total-body core-strengthening exercises to get more bang for your time!

Exercise 1:

Push-up to side plank Read more on Quick Strength and Cardio Workout…

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What’s Your Excuse?

February 20, 2013

We all have one.  The excuse that stops us from exercising.  What’s your excuse?  Not enough time?  Well, if this was your excuse….it isn’t anymore!

Beth Goldstein, NSCA personal trainer for more than 21/2 years, will help you enjoy an amazing year with this simple but effective cardio and resistance routine.

Complete her workout three times this week on alternating days.

Cardio:

Start with an easy 5-minute warm-up. Then choose your favorite cardio regime: running, walking, cycling, or stair climbing. You will do the “Tabata Drill” — for 20 seconds, increase the intensity of the machine and/or increase the speed to a level that is high intensity. At the end of the 20 seconds, slow the pace down to a steady recovery rate for just 10 seconds. Repeat this circuit a total of eight times. At the end of your eighth time, go slow and steady for 2 full minutes of recovery. Repeat this entire drill, including the 2-minute rest intervals, twice more for a total of 18 minutes. This drill is effective for maximum calorie burn in a short amount of time.

Muscle Conditioning:

Complete each of the following exercises Read more on What’s Your Excuse?…

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Refresh Your Workout!

February 13, 2013

Need something to refresh your workout and bust the boredom? How about a hill workout to build strength and cardiovascular efficiency? There is no zoning out on the hills!

Sara Fletcher has been a NASM Certified Personal Trainer for 3.5 years and is a competitive road cyclist who sees a steep hill and wants to ride it! Perform her workout 3x this week on alternating days to refresh your workout!

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Quick High Intensity Workout

February 4, 2013

I bet you were sore sore sore after Leah’s workout last week huh?  Well, get ready for another sweet workout from one of our most popular and trusted Personal Trainers!

Ted Schatz has been a personal trainer for more than 10 years; holds a bachelor’s degree in physical activity, exercise and community health from Portland State University; and is an avid rower, climber and cyclist. He shares with you an awesome workout that you should complete three times this week on alternating days.

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