Perform this move for 30 seconds to one minute. Obviously I would prefer one minute…but that’s easier said than done
How to do it: Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.
Form tip: Try to land on the balls of your feet as you run and switch legs as fast as you can.
After the High Knees immediately perform 10 regular pushups
After the pushups immediately perform 20 bicycle crunches.
Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).
Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Take a break…..allow your heartbeat to return to normal. One minute to 2 minutes….take three if you need to. As time progresses your endurance will increase. So don’t kill yourself the first week in. Okay? Promise me…..
Repeat the above three exercises for a total of four sets. This is your first day in so we just have to get things kicking.
I made my very own Quinoa Salad today for the first time ever. I admit, I usually buy it ready made.
OH MY GOSH this salad is AMAZING! It’s like a potpourri of happiness on my taste buds!!
Here’s what I did……cooked the quinoa according to the instructions. While it was doing its thing, I mixed together some fresh chopped garlic, chopped onion, chopped almonds, a few tablespoons of balsamic vinegar, a few tablespoons of olive oil, raisins, black beans and chopped artichoke hearts. Once the quinoa was done (15 minutes later) I dumped everything together….gave it a brisk mixing and VOILA!
Easy as all get out and delicious!!
Here is one of my favorite back exercises…….
Barbell Rows – Stand with legs slightly bent and grasp the bar with an overhand grip (have the hands wider than shoulder width apart). Keeping the back straight, lean forward at the waist to approximately a 45 degree angle, so that the bar is at knee level.
Inhale and hold your breath, contract your abdomen and pull the barbell up to the chest
Return to the original position and exhale
This exercise uses your latissimus dorsi, tres major, deltoid, biceps, forearms, rhomboids and trapezius.
*the forward lean uses the spinal muscles
**changing hand grip (overhand, underhand) and changing the hand width along with altering the angle of the torso allows you to work the back from a variety of angles. (though I prefer the 45 degree angle)
Stand with feet slight apart, a dumbbell in each hand and the arms relaxed, looking straight ahead
Inhale, slightly arch the back and bend the knees
When your thighs reach horizontal, extend the legs to return to the initial position and exhale at the end of the effort
This exercise mainly works the quadriceps and glutes
You have decided to hire a personal trainer. Good for you!! But let me share some information before you hand over your hard earned money.
You can go to your local gym and sign up for 3 times a week for about $25 a session. The personal trainer you get (because in most instances one is selected for you) is indeed certified, and more than likely has a full schedule of 100 training sessions per week (if they wish to pay their bills).
You can hire a certified private personal trainer (me) and be trained in either the comfort of your home or a private studio. The cost will be slightly more at $35 per session, but I will have the time and energy to devote to you and your goals. I don’t have to book 20 people a day and will be accessible to you for questions after hours. I will have the time to listen to you and address any and all of your concerns. You will not be treated like just another number, you will instead be treated like a valued person. You will receive my undivided attention and have a top notch fitness program designed specifically for you. You will have the choice to use me or not. First session is free.
It’s called Personal Training for a reason.
I very rarely enter into discussions regarding supplements. However, I just read an interesting article and wanted to share the highlights.
Flaxseed Oil claimed to lower cholesterol and fights heart disease. Recent scientific studies show that the omega-3’s from Flaxseed Oil are delivered as ALA (alpha linoleic acid) which your body struggles to convert to the usable forms – EPA and DHA.
Ginko Biloba claims to improve memory and attention.
Recent scientific studies reveal that long term use was no more effective than a placebo for mental acuity for older people.
Valerian was touted to treat insomnia.
According to scientists that is just not true. It’s a placebo.
St. John’s Wort claimed to beat the blues as well as antidepressants without the side affects.
Scientists say your mood may indeed improve, however if you are using prescription medications, such as anti anxiety meds, statins and certain antibiotics….St. John’s Wort will interfere make them less effective. There are approximately 12 classes of drugs that are adversely affected by St. John’s Wort.
Please remember, this information is not all inclusive and you should consult a medical professional before tinkering with supplements.
Since starting in the fitness industry, I’ve pretty much maintained the adage of moderation. A little change here and there every day will ultimately culminate into the end result….or pretty damn close.
I’ve also posted articles, exercises and thoughts about fitness and nutrition.
I’ve never, however posted a picture of myself so you can see what my regimen of exercise and nutrition does for ME. No, I am not a super model or athlete or competitor wannabe. I am Michelle, 48 years old, mother, friend, and personal trainer. But what I do works for me, and it can work for you too.