Feb, 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.
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.
Complete each of the following exercises
Feb, 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!
Start with a 20 minute cardio workout:
Feb, 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.
See that dusty rowing machine at your local gym? Get on it. Rowing is one of the best forms of cardio there is. First off, there is no impact on the joints. Second, it is big bang for your buck. There are no fewer than nine major muscle groups being used in one cardio exercise. The Internet is full of great rowing technique videos and here is one you can check out…
Jan, 28, 2013
I know that you LOVED the kick butt workout we showed you last week that you can do from home and that you got a quick and effective workout in with the workout I gave you 2 weeks ago…and now it is time for week 3 of the “Get Lean in 2013? workout series! This one is all about losing fat!
Sometimes, we just need to reboot our metabolism to take our fat loss to the next level.
The key to seeing results is to have a plan of attack; this week, Leah Minick has done that for you. She has been a NASM certified personal trainer for more than 11 years and is known for her workouts that don’t seem that challenging at the time, but have you begging for mercy by the end and your muscles talking to you for the next few days!
This is a high-calorie-burning strength and cardio workout all in one. You should complete it three times this week on alternating days. It will have your body sweating and muscles sculpted in no time!
Circuit X 3:
You will perform the strength exercises
Jan, 21, 2013
When you are busy, getting to the gym can be a losing battle. Lose no more with this workout!
Kristin Healey has been a Personal Trainer for more than 10 years and has a bachelor’s degree in exercise and movement science from the University of Oregon. She is known for her kick-butt workouts and shares with you this full body workout that you should complete three times this week on alternating days.
It is quick, challenging and will make it very possible to get an amazing workout in your own neighborhood and home. No equipment is needed to complete this routine. It is best to start this routine with the cardio portion and then go indoors for the exercise portion.
Hill repeats are challenging and will burn a ton of calories
Jan, 15, 2013
I am excited to present to you the “Lean in 2013” workout series.
I have approached some of the Northwest’s Best Personal Trainers and have asked each of them to provide their best, kick-butt workout. I told them people are busy, so it needed to be quick, effective and efficient.
I asked for a 20 minute cardio and 10 minute strength workout so you could complete the workout in 30 minutes max. Everyone can commit 30 minutes, three times per week to help look and feel your best, right? And then, I asked them to provide the nutrition tip that they feel provides the best results.
So over the next 2 months, you will get a number of different workouts and nutrition tips from some of the area’s best trainers to add to your exercise repertoire. Complete each trainer’s workout, three times that week.
At the end, I will have you rate which workout you think was the best. Once the program is complete, you can mix and match each trainer’s workout throughout your training weeks so you’re constantly mixing it up, stimulating your body and experiencing incredible results.
Do this workout three times a week on alternating days.
In Week One, we start with
Jan, 9, 2013
One thing we’ve heard from many clients is how busy they are. In fact, it’s the number one reason someone won’t start or will stop an exercise program. There just doesn’t seem to be enough time in a day to get everything done!
Fortunately, that’s exactly what we specialize in — helping really busy people commit to their health and fitness so they can look and feel their best.
So here are some quick and easy tips to help maximize your time while maximizing your health and fitness:
Move your body:
Focus on increasing your overall activity more throughout the day.
Jan, 2, 2013
Here we go again.
Many of us have resolved to make some major changes in our lives. Maybe we have decided to start an exercise program, stop eating junk food, quit smoking or lose a substantial amount of weight.
Regardless of the goal, have you ever wondered why most people set the same New Year’s resolutions year after year? That’s because by March 1, 80 percent of people have thrown in the towel on their original ambitions.
With that kind of failure rate, I’m convinced that it’s not a problem with the person but the process. Most people set themselves up for failure before the clock even strikes midnight because they attempt too much too quickly. They don’t plan, and they have no idea how to monitor their progress.
Your chances for success will improve dramatically if you break the process into a few simple steps.
Step 1: Determine what it’s going to take to keep you motivated.
If you want to change something
Posted in Motivation
Dec, 24, 2012
The parties are almost here, and if you’ve remained committed to the program (5 weeks to go, 4 weeks to go, 3 weeks to go, 2 weeks to go)….you should be feeling great.
Happy Holidays, and I’ll see you next year! Be sure to stay tuned for my “Getting Lean & Mean in 2013” program starting soon!
Follow the last four weeks’ exercises and add today’s exercises to the program while trying this cardio variation below.
Start with a short, easy five-minute warm-up. Then begin your 20-minute cardio segment involving any activity of your choice, such as running, walking, cycling, or stair climbing. Start with four minutes at an easy pace and then for one minute, pick up the pace and perform a high-intensity interval. Perform this set four times for a 20-minute workout. Do this workout three times this week on alternating days.
Bicep curl + plie squat:
Start with your feet positioned
Dec, 17, 2012
The holiday season can be crazy, making it very difficult to stick to a fitness program. I know you’re busy, but your health is worth a small commitment of three workouts this week. Try this week’s cardio focus, follow weeks the workouts I gave you for 5 weeks to go, 4 weeks to go and 3 weeks to go. Then add today’s exercises to the program.
Click HERE for images of each exercise.
Start with a short, easy five-minute warm-up. Then begin your 20-minute cardio segment involving any activity of your choice, such as running, walking, cycling, or stair climbing. Start with 20 seconds at an easy pace, and then for 40 seconds pick up the pace and perform a high-intensity interval. Perform this set 20 times for a 20-minute workout. Do this workout three times this week on alternating days.
Step ups + bicep curls:
Position yourself in front of a crate