Feb, 22, 2016
Partner Training – Week 3 – Box it out for quality time getting fit together!
Boxing together as a couple is a great way to get an awesome workout and let off a little steam.
So the next time you’re about to engage in a ‘heated discussion’, instead, try throwing on the gloves.
You’ll be laughing and having fun and will soon forget what the issue was in the first place!
Here’s some technique pointers:
First, you’ll each want to work on mastering your technique before you start getting fancy. In general you want to remember that when boxing with gloves and pads the idea is not to ‘kill’ your partner with the hardest punch you can muster up. Instead you should focus on accuracy, speed and technique. Save your power for a punching bag – that will save your partner’s shoulders and minimize injuries.
Feb, 18, 2016
Partner Training – Week 2 – Quality Time Getting Fit Together!
Exercise Tubing is a great tool for Partner Training. You can pick up a variety of tubes of various resistance levels each for about $10-$20 at your local sporting good store.
Squat & Mid-Row:
Stand facing your partner. Wrap one tube around the other tube and then hold one handle in each of your hands. Back away from each other your arms are fully extended and until there is some resistance on the tube. Begin in a squat stance with feet between hip and shoulder width apart. Slowly pull the tube, leading with your elbows, driving them backwards. As you’re rowing backwards, pinch your shoulder blades together and towards the ground. As you release your arms forward, you will squat towards the ground. Complete 1 set of 8-20 reps. This is a great exercise to help improve posture.
Don’t forget to sign up to automatically recieve my most recent blog posts in your inbox.
Right up here!
Feb, 9, 2016
In modern day society, people are torn between having enough time to complete work-related projects, spend time with their loved ones and take good care of themselves. Why not be more efficient in your pursuits – spend quality time with your sweetie or friends while helping each other stay healthy and fit!
This next series will focus on Partner training and include a variety of exercises and stretches that you can do together. Adhering to this program together will benefit all areas of your life including your marriage, friendship, family or working relationship! Keep in mind you can do these exercises with anyone – spouse, best friend, co-worker or relative.
Jan, 25, 2016
When it’s cold, dark and rainy, it’s a good opportunity to increase your time in the weight room. Spend the time now and you’ll enjoy toned and sculpted arms in time for summer. Plus Michelle Obama and various other celebrities have shown us that muscle is the next sexy! Try the following four exercises, three times per week on alternating days for the next four weeks and you’ll be impressed with the changes to your muscle conditioning. Say good-bye to flabby arms!
The chin-up is one of the best upper body exercises and is definitely one of my favorite compound upper body movements. The problem is most people can’t perform a full chin-up without assistance.
Posted in arms, upper body
Jan, 18, 2016
Abdominal crunches and sit-ups still seem to be the go-to exercise when someone wants to strengthen their core but they may not be doing as much as we think to develop the strong torso we need to play sports, walk, lift or perform other daily activities.
So the question becomes Core Conditioning – To Crunch or Not Crunch?
The problem is in the movement. In an abdominal crunch, we perform technically speaking, a forward flexion of the spine. But a lot of us spend the entire day in a forward flexed position. We sit forward at desks, sit forward at a computer, sit flexed to watch TV, sit flexed to drive, sit flexed at a table to eat… No wonder the typical posture of someone who ages is rounded forward in a “hunch” back posture. Why would we want to strengthen our body in a direction that we really should be trying to move out of? It makes sense that we’d want to try to counteract and minimize these forward forces.
Jan, 11, 2016
Lack of time is the number one reason many people choose not to exercise. It can be difficult to find time to drive to the gym, find a parking spot, get changed, perform an hour workout while waiting in line for the more popular machines, shower, and get dressed. If you are desperate to fit in a workout but just can’t seem to find the time, exercise tubing may be the answer to your prayers. Elastic tubing is one of the most inexpensive and surprisingly effective muscle conditioning options.
You can purchase a tube at most department stores or sporting good retailers for around $20 and it’s light-weight, travel-friendly and very effective for training the core, upper and lower body anytime, anywhere. In 20-30 minutes you can complete your entire workout from start to finish right from the privacy of your own home or hotel room. Purchase a few different resistance levels (light, moderate and heavy) that way it’s like having a full set of hand weights.
Jan, 4, 2016
When it’s cold, wet and dark outside, it makes sense to focus your workout routine indoors. Muscle conditioning is a great activity to prioritize in the winter months. One, because you can do it anywhere regardless of the weather and secondly, it will develop some good overall strength and base conditioning that will help the integrity of your joints and connective tissue when you launch your spring and summer activities.
Today, we’re going to focus on the lower body. The best program for strengthening and sculpting any area is to incorporate a variety of exercises that challenge the muscles in a number of different ways. In addition, you’ll need to regularly advance and modify these exercises every 4-8 weeks to ensure regular progress.
For the lower body, you should incorporate exercises like lunges, squats, step ups, bridging etc. And there are a ton of variations within each of these exercises so the key is to mix it up!
Posted in legs, lower body
Dec, 28, 2015
Close out the year as you plan for the next. 2016 will be the year where you create your dream year!
As we wind down the year, it’s a great opportunity to reflect on the last 12 months.
It’s a great drill to grab a piece of paper and answer the following questions:
- What are the highlights of the last year?
- What were the struggles of the last year?
- What do you wish you would have done that you did not? What opportunities did you not act on that you wish you would have?
Posted in goal setting
Dec, 23, 2015
The holidays are busy and when you’re busy, getting to the gym and staying lean can be a losing battle! Well, here is a winning full body workout that you can complete 2-3x 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 very quickly. Take a moment to scope out your neighborhood and find a steep hill. Start with a warm-up with some straight leg kicks, side shuffles and butt kickers. When you feel like your heart rate is up, you can start your first climb. Go slowly for the first round to ease into the hills. Then either walk or jog back to the bottom of the hill. For each consecutive hill, the goal is to feel breathless by the time you reach the top. You can walk, jog or sprint. The number of repeats will depend on how long and steep your hill is but do them for 20 minutes.
Dec, 14, 2015
Let it snow, Let it snow, Let it snow….For many of us in the Northwest, the only thing that can get us through the wet months that lay ahead is knowing that if it’s raining down here, it’s snowing in the mountains!
Because skiing and boarding is so much fun, many of us forget that they are both very intense sports requiring musculo-skeletal strength and endurance, cardiovascular fitness, power, flexibility, balance, coordination and agility.
All the twisting, jumping, and bashing through the bumps can lead to injuries if your body isn’t ready for it – besides if you’re not fit, you may risk an embarrassing performance!
Well this year is going to be different. Let’s see if your friends can keep up with you! And say good-bye to all those post-ski aches and pains. This year you’re setting the pace!