Ride Your Bike, Get Out - Exercise Aside (End of Summer/Early Fall Goal)

Remember those days when you were too young to have a license but wanted to get somewhere? As kids, riding bikes - well from what I recall of my own experience - was not about exercise at all, but about getting from one place to another way quicker than walking.

And the thing is, all my friends had bikes and we could go over each others' houses in groups or on our own. I didn't think about - "Oh man, I just got back from a long day at school and wanna just relax in front of the TV." I just needed to hang out with my friends, doing whatever - it so didn't matter ... everything was about school, or card games, or parents, or finding aliens (yes, for all that don't know, I'm a Trekki/Space Crazy Person) or crushes or stuff I don't wanna write down because - Dude, it's private - or what so and so said about so and so and how it affects the entire universe because ... it. just. does.

My point is, life wasn't an excuse then to not be social or active. Now, don't get me wrong ... some people have special issues or circumstances where a bike ride won't cut it. But, for those that rode in the past and tucked their bikes away cuz they'd rather drive to whoever's house a mile or two away ... or anywhere that's not an unreasonable distance for a kid to get to ... well, why not ride your bike instead? Do you just not want to stink? Maybe you want to not look disheveled? I don't know. Pick your battles ... but, let's focus this end of summer and coming fall into getting places actively and not caring so much about "looking adult."

Hey, today I decided to ride to my niece's tournament about 13 miles away and back (total) because it was a beautiful day, I didn't have to "look pretty" for it, no one cared if I stunk like outside, cuz they did too ... and, quite frankly, I got so many people smiling at me and waving for riding my bike, I felt like the coolest adult in town.

I don't want to be that person that gets home from work and doesn't feel the wind brush against my face while I still have the health to head out and experience it. I even got to talk to passersby along the way! And if I didn't want to, I didn't have to, but I wanted to, so it was nice.

Get outside and visit your neighborhood like you did when you were a kid. And if you didn't, try it now. And if you can't ride a bike, walk. And if you can't walk, sit on a porch, get to a park, play with some welcoming acro yoga peeps ... but, let's set the "exercise" intention aside and just be active without an expectation (fat burn, 30 mins minimum, sweating ... you know what I mean). See if you have an option to walk or take the bike or rollerblades, skateboard, etc instead of a motorized vehicle. I'm a fitness professional telling you to remember what it's like to be involved with life outside of a car or a TV set ... and let's see what happens? Who knows? Maybe you'll discover something wonderful?

Embarrassed to go to the Gym

This crushes my soul when I hear it (and I hear it way too often) - not because I think it's a silly fear, but because I understand it. The words: I AM EMBARRASSED TO GO TO THE GYM.

I'm fat. I don't know what to do. I'm too out of shape. People will judge me. They'll laugh at how I do things wrong. They'll laugh at how slow I'm going. They'll think I'm not working hard enough and will look at me like I'm a slob that shouldn't be there. I'll be an eyesore. I'll hold other people back. I'll be the last person to catch up and people will have to wait for me ...

My answer back to all of those concerns/fears/insecurities - whatever you want to call them - is certainly not a "who cares?" It's a "who will laugh at you? you point that person out and believe me, they won't do that again. otherwise, focus on you and sweat those negative thoughts out of your mind."

You guys/gals, I've been in this industry a long time, and can I tell you something? Most people are not watching what you're doing, unless it's invasive to them. Most people are so involved in their own fitness endeavors, they're not stopping to make fun of someone striving to get healthier too. And, you know what? If someone is taking the time to put you or another person down, why would you value a person like that's opinion? Especially when the rest of us - trainers, managers, instructors dedicated to fitness - really and truly want you to win.

Weight is emotional. How we look at ourselves can be painful. And there are many reasons for that. I've had people cry - and I've cried with them - about not being able to walk because of a knee issue or because of "getting older" and being scared to fall, not being able to balance, being too big to sit on a bike in the Spin room, ashamed to get undressed to change in the locker rooms, a boyfriend (or girlfriend) not being attracted to them anymore - PHEW! It's never really about the weight or the fitness level, is it? It's always that thing lying underneath it all that makes it so hard to step out of our box of sorrows and embarrassment.

I tell people all the time, I still remember when I started running - I could barely jog 50 meters (if that). I remember VERY CLEARLY making landmarks while jogging - "just get to that lamp post" ... and it would be just a few feet away ... but, it was SO hard for me. Then, I remember FINALLY being able to run a whole mile - wow. I was so proud of myself. But, that took time. And, I did feel embarrassed, because I was in cross country and was one of the worst runners there. I WAS one of those people near the very end. I HAVE been that person that came in dead last. So, I do understand. However, I faced it. For those few people that I did notice shaking their heads like "man, she's really out of shape and probably shouldn't be running this race" there were tens and hundreds more people cheering me on. And here I am a fitness expert. I'm not a great runner now - average, I suppose - but, I have my own goals and I do it for my health.

A last note ... many of my clients often remark: "Renée, you and all these other trainers must really have a riot talking about how out of shape your clients are." Never. It always shocks me, because I rarely EVER talk about my clients to other. Moreover, when I do talk about them, it's always about how proud I am of what they've accomplished. It wouldn't even come into my head to put someone down in their presence or out. I'm proud of people for having the courage to achieve greater health and fitness.

To all who are embarrassed to start up, please remember you're not alone and that if you want something, you have to have enough faith in the good of the rest of us that we'll not hold you back from getting it. Celebrate you. You don't need to be the best. You don't need to worry about what other people think ... just keep moving. Most of us are rooting for you.

Phenomenal Abdominals - Where's your end of the year six-pack?

Food and merriment are everywhere - let's close out this year IN SHAPE and READY for our new fitness journey come 2016.




I seldom do "target" training workouts ... however ... an ab-focused conditioning medley is acceptable. :) You have the option of not jumping or going quickly in all of these. Go at your pace but work hard and accomplish something so you feel great when you're done. You have no excuses - most if not all of the workouts I put into this blog do not need anything more than your body. So, put on some jolly music and have at it!




This is in PYRAMID style by number and time. Follow the sequences - I wrote them out. But, in essence, if the exercise is going by time, it's: 20 secs, 30 secs, 45 secs, 30 secs, 20 secs. If it's going by number, it's: 5 reps, 8 reps, 10 reps, 8 reps, 5 reps.


Here it is:




MINDLESS WARM-UP:


* Jumping Jacks or Side Taps - 1 minute


* Jumping or Walking Half Burpees (no pushup) - 1 minute


* Jog/March in place or Run/Walk and Tap - 1 minute


REPEAT THAT PROCESS ONE MORE TIME for a total of 2 sets!




AB-FOCUSED CONDITIONING:


1). Alternating Forward Lunges (yep ... that's abs)
     - If you have dumbbells, go ahead and hold them. Every time you push back to feet together, make sure you CONTRACT YOUR ABDOMINALS!! No thrusting your torso back with each push. Head shoots up towards the ceiling ... keep that imaginary basket of goods on your head and use your core for stability and balance.


2). FULL Sit ups or Sit up to Stand
     - Some trainers swear against full sit-ups. If you have any back issues, just do crunches. If you're in great shape, roll from a sit up into a standing position ... if you have a medicine ball, go ahead and use it.




The Sequence:
5 alternating lunges (each side - so, a total of 10)
5 sit ups (whatever option you choose)
8 lunges
8 situps
10 lunges
10 situps
8 lunges
8 situps
5 lunges
5 situps


NOTE: I do not mention a rest. If you need one, maybe a 10 second break between each set. If you need more of one, then 30 seconds tops after each set (lunges/abs then rest).




3). Regular Plank (forearms)




4). Oblique Side-Lying Crunches
     - Beginner: Laying on your right side, your right arm is straight in front of you, left hand on your head. Crunch your left elbow towards your left foot. Legs are bent.
     - Intermediate: Same thing, but with both hands on your head and the left leg raising up - left knee to left elbow
     - Advanced: Same thing, but with both hands on head and BOTH legs lifting up off the floor - straight up (NOT FORWARD!) and left elbow touches left knee




5). Superman (Straight line for this one)
     - Feet together and tight ... arms parallel to each other (whether they're overhead with palms facing each other or along your sides with palms facing up), stay in straight body form and lift your legs and chest up from the floor.




6). Spiderman




7). Hollow Body Rocks
     - These are the opposite of Supermans ... lying on your back, hollow your core/abs and keep your legs tight and together, arms along your sides. Lift your upper back off the floor and your legs off the floor. Rock your body forward and back.




8). Side Plank (forearm) (With option top leg abduction/raise)




The Sequence:
20 second PLANK
5 OBLIQUES Right
20 second SUPERMAN hold
20 second alternating SPIDERMAN
5 HOLLOW BODY ROCKS
20 second SIDE PLANK (opt abduct) Right
____________


30 second PLANK
8 OBLIQUES Right
30 second SUPERMAN hold
30 second alternating SPIDERMAN
8 HOLLOW BODY ROCKS
30 second SIDE PLANK (opt abduct) Right
________________


45 second PLANK
45 OBLIQUES Right and then LEFT!! (so, do 45 seconds each side)
45 second SUPERMAN hold
45 second alternating SPIDERMAN
10 HOLLOW BODY ROCKS
45 second SIDE PLANK (opt abduct) Right and then LEFT!! (do 45 secs each side)
_________________________


30 second PLANK
8 OBLIQUES Left
30 second SUPERMAN hold
30 second alternating SPIDERMAN
8 HOLLOW BODY ROCKS
30 second SIDE PLANK (opt abduct) Left
____________________________


20 second PLANK
5 OBLIQUES Left
20 second SUPERMAN hold
20 second alternating SPIDERMAN
5 HOLLOW BODY ROCKS
20 second SIDE PLANK (opt abduct) Left


PYRAMIDS OVER ... then next two are extra:


9). Jack Knives or Pikes (10 reps/3 sets)


10). Hollow Body to Superman Rolls (arms overhead)
       - You roll from Hollow Body into a Superman without letting the feet or arms touch the floor. So, from lying on your back to your stomach, right. Back to center. Then, to the left and back to center. (10 reps - each roll, right to center to left is ONE/2 sets)


STRETCH!


*****I did not go into massive explanations on these exercising ... look up their forms if you need to on youtube and do the best you can. Don't rush through it ... do the exercises with friends or great music that'll just keep you going ... and don't let anything hurt you. Keep in good form ... listen to your body and discover where you're at.******


CELEBRATE YOUR END-OF-THE-YEAR!! Let's close this out strong and proud!


 

8 Days and Nights Chanukah Workout

Chanukah passed so I'm publishing this late - HOWEVER - here's the themed workout we did in spirit of the 8 days and nights. You could always use it as a Crazy 8's Workout anytime! We mainly focused on "single" limbs (i.e. one leg or arm represents the day and the other the night - yes, I know I'm a nerd) ... :-)))) This workout's pretty straight forward. 8 reps of everything for two or three rounds. Happy Exercising!


8 STOMACH RUNS
(Start down on your stomach on the floor, run a reasonable length - like 1/2 or 1/4 length of a basketball court - or maybe the whole stretch, it's up to you! Each way, you should drop back down to your stomach)


8 PARTNER PUSHUPS or PUSHUP TAPS
(if you have a partner, then, face each other and do a pushup then tap each other's opposite hands each time you come up ... or, if you don't have a partner, tap a ball or the wall each time up)


8 FORWARD LUNGES or LUNGE JUMPS


8 STAR JUMPS or SQUAT SIDE KICK OUT (ABDUCTION)


8 STRAIGHT ARM SIDE PLANK + BACK FLY (OPT W/WEIGHTS)
(Start at center ... raise one arm straight out and up in a reverse fly w/fingers (or knuckles if you're holding weights) up at the ceiling as you rotate the body into a side plank. Come back to center and repeat on other side. 4 reps total each side)


8 RUSSIAN TWISTS
(Opt w/weight or plate. 4 reps total each side)


8 TORSO RAISES (on stomach) or LAT BAND PULL DOWNS
(on stomach, keeping legs down on ground, hips pushing into floor and gluts tight ... arms starting straight overhead, raise torso/chest off the ground and pull arms into 90 degree angles down ... as in elbows coming towards side of body with palms facing the floor. Squeeze your back and lats and then raise your arms straight again before lowering to the floor. If using a band, pull the band down to chest/collar bone).


8 SINGLE HIP RAISES
(lying on back, bent legs, one leg up to ceiling ... lift hips off the floor. 4 each side. If it's too difficult, do 8 reps with both feet down on ground. If it's too easy, elevate one leg on a chair or step)

12 Days of Christmas Workout

Fun themed workout here I'm doing with some clients and classes this week! It's done in the spirit of the song - (we tried it to the speed of the song but ehhhhhh it's too fast - hahaha - so, just do this all together as a circuit workout to whatever music and stick to doing all sets). For repetition count's sake, there are no "pairs" ... just count each lift or raise as one). The workout, for example, goes:


On the first day of Christmas my true love gave to me:
1 Wall Sit
On the second day of Christmas my true love game to me:
2 Heisman Jumps
and a Wall Sit
On the thirst day of Christmas my true love game to me:
3 Side Shuffle Taps
2 Heisman Jumps
and a Wall Sit


Got it? Enjoy!


1 Partridge in a Pear Tree - 1 WALL SIT
                                            (option w/medicine ball held out chest level, straight arms)


2 Turtle Doves - 2 HEISMAN JUMPS
                           (side leap and tap with one leg crossing behind the other)


3 French Hens - 3 SIDE SHUFFLE TAPS
                           (keep these short - just a few shuffles each way, then tap down in proper squat
                           form to the floor)


4 Calling Birds - 4 PUSH UPS
                           
5 Gold Rings - 5 BURPEES (no pushup)
                         (you can walk or jump these - keep at your level please!)


6 Geese a-Laying - 6 SUPERMAN X's
                                (Supermans with arms and legs starting together off the floor - keep them off
                                but widen them, making your body an X and then bring them back in together for
                                each rep)


7 Swans a-Swimming - 7 SUPERMAN SWIMS
                                      (Scissor your body like it's swimming - opposite arm opposite leg lift then
                                       lower quickly; just count each raise as 1)


8 Maids a-Milking - 8 FOREARM SIDE PLANKS - ALTERNATING
                                  (shift from side to center to side - so you'll do 4 on each side)


9 Ladies Dancing - 9 CRAB KICKS
                                (you can jump these, though, most people don't - I don't care if it's an odd #!)


10 Pipers Piping - 10 RUN AND TAP
                              (run or walk whatever length is reasonable - like half or even a quarter a basketball
                               court's length - and tap the floor each way)


11 Lords a-Leaping - 11 SQUAT JUMPS
                                    (or regular squats, opt w/med ball at chest then overhead on the up)


12 Drummers Drumming - 12 HIGH KNEES
                                            (high or low impact - each time the knee raises is a rep)

Cardio Zone - Facing off with Clients that Slack off!!

You all ... Seriously? This is your trainer speaking -- Stop slacking off on the cardio!

Ok, so ... have you seen this chart? No, unless you have special concerns or heart issues or are JUST beginning to work out - etc, etc - you don't stick to the "lose weight" category while doing cardio.

Let's be real here: Do you really think that any trainer or runner who's trying to keep fit is keeping their heart rate at 130-some beats per minute and below? Toss that crap out the window and let me see you sweat and work hard for a sustained period of time. I think, too often, trainers are afraid to negate charts like these that "give exercisers a pass" for half-*ss workouts because they believe they're in a "fat burning" zone. If you have no physical/cardiac issues and are trying to lose weight or get in shape, please focus your beats per minute between moderate - hard (average is somewhere between 150-160 bpm). Don't bother with maximum unless you know what you're doing; and don't bother with light and very light unless you're going for something light.

I've been training individuals for almost 20 years and clients or new trainers that discuss this infuriating chart with me has been my pet peeve. I don't want my clients to NOT advance their cardio or to NOT lose weight - plain and simple. I'd recently caught another one of my clients sticking to a "fat-burn" 109bpm program on the elyptical when she was supposed to work towards having her heart rate at 140-150bpm for a sustained 30 minutes. (Yes, I check what my clients are doing with their cardio frequently - sometimes I resort to 10 minutes of standing over them if they're on a machine, or dragging them outside to run, pushing on their backs for them to move ... yeah ... until I can trust they'll do that part right on their own). See, I couldn't figure out why she wasn't losing weight if she was doing was she was supposed to be doing without me (the sustained cardio) along with the conditioning she was doing WITH me. Trainer GROWL, right here! She wasn't even breaking a sweat. And then she says to me, the machine says it's "fat burn" and so did a magazine - she conveniently forgot what I'd told her to do. Ohhhhhh no no no no no no no no ...

If ANYYYYYY trainer/book/magazine tells you that you can la-dee-dah on the cardio because you've gotta stay in some zone that allows you to not work hard but magically helps you lose weight, please don't just walk away - walk briskly, jog, run, break a bloody sweat and keep that body moving in the opposite direction until you've actually burned some calories and woken up.

This is what you're going to do: You're NOT going to do a machine "program" (if you're indoors). Put that machine on MANUAL and focus on how long you can keep that heart rate around 150 bpm (give or take 10 bpm tops!). If your heart rate (hr) is at 140 bpm and is really tough for you, then let it lower slightly and stick to somewhere like 130/135 until you can condition yourself to up it. But don't putz. Don't let it fall unless you need the break. Don't do 30 mins of cardio all at 105 bpm - please, PLEASE! Break if you need to, yes, for a couple mins, but don't you dare dream that you're fat burning -- you're BREAKING! That's it.

Now, disclaimer: I have no idea what fitness levels any of you that are reading this are at ... these charts and zones are designed to keep people "safe" ... they're generalities. And we haven't discussed weight training in this article - however, my point is, to step back and really think about what is happening with your body when you're doing cardio and NOT seeing results. My client has started to lose weight. She isn't happy doing the cardio in a higher zone, but it's paying off for her, and it can for you too.

30-45 mins today of cardio at a moderate to hard SUSTAINED intensity. What do you say?

Workout #8: Burpee Madness and Balance Strength - Advanced/Intermediate, Few Tips for Beginners

Spring has finally out-muscled Winter.  I'm hoping that YOU -- like me -- will be taking all or most of your workouts outdoors.  Today's exercises are Yoga-influenced (like much of the previous ones) since carrying one's body, without tools, is the most challenging and useful way to build strength.  It is also dangerous if not done with caution and proper form.  If you're unsure of something, write and ask me, another trainer, or disregard it and move on. 

It is also IMPERATIVE that you stick to your level.  I always like to present really difficult techniques for people to try and up their strength.  However, it will do nothing but hinder and injure you if you do not listen to your body when something is too hard ... or if you put too much pressure on a joint that's screaming for you to stop.  So, since I'm not there with you in body, let's go with the "rule" that: if it feels wrong, it's wrong.  At the end of the day ... if all you end up doing is a basic set of pushups with a run/jog/walk, then that is not only triumphant, but exactly where you should be.

That said ... I would like this set of exercises to come AFTER a

*30-60 minute run/jog/walk.*

Please make sure that you have enough fuel (food and water) in your system to perform the cardio and strength exercises well.  And don't tell me you don't have time to take at lease 30minutes to get your heart rate up and sweat before this set.  Find time and do it.  With the way people are eating and sitting these days, it is NOT ok to skip out on the cardio portion.  If you have questions about that ... ask me.

1).  30-60 minute run/jog/or walk ... on treadmill, in place at home, but most preferably, outdoors.

2).  Single Leg Burpee - 5 times Right & 5 times Left

      *Preparation:  Just to test, hop on your right leg a few times.  Hop on your left leg.  Any knee or joint pain?  If not, continue.  Hop on your right leg with arms reaching up to ceiling.  Slowly go into a sort of single leg squat on the Right, putting weight on the heel.  Allow the left leg, slightly bent, to be lifted behind you as your hands reach towards the floor.  Pain?  If not move on.  If so, stop.  Can your hands touch the floor?  Your chest should be forward ... nearly touching the top of the right thigh.  Here, if you are hesitant about jumping back with the right leg only, then use both legs like in a regular burpee.  If your confident that you have the strength, balance and are injury-free, then jump your right leg back, keeping your left leg up, into a single-legged plank.  Arms are straight.  Hands are underneath the shoulder line.  Body is straight with only the left leg slightly lifted from the ground.  Perform one push-up with nose aiming above fingers and chest touching floor (you can modify this by putting the right knee down for a moment and lifting it back up to plank).  Are you confident that you can jump forward BETWEEN THE HANDS and into that proper single-legged squat position we were in before the jump.  Try it, if so.  Is your right foot completely flat to the ground?  Do not ... DO NOT (do you hear me?) DO NOT jump up again on that single leg until and only IF that right foot was/is able to land flat between the hands in good balance.  You WILL injure your knee without that stability ... so please, take note and be mindful of form.  Weight should most definitely no be forward on the toes.  Keep it equal throughout the foot.  That said, before jumping out of the single-leg squat ... bring your hands, palms facing out, to your shoulders.  Do not whip your back up into a jump.  Your hands at your shoulders should have put your chest upright so that now, though your right knee is bent, your shoulders are almost in direct line above your hips before you jump up, raising your arms up to start over again.  All good?  If there's any fear that it's too much pressure on the knee or the back, then do the same thing jumping with both legs 10 times instead of 5 times each leg singly.  So, once form is correct, it goes:  jump up, single leg squat reaching down to floor, jump back, push-up, jump into squat again, jump up to repeat.

15-30 second rest (*if you need more of a break at any time, your body will get cold and these exercises might be too difficult ... so either, tweak the exercises so that you don't need as long of a break or march in between them to keep warm, pacing yourself properly)

3).  Frog Jumps (30 seconds)

       *This is a fairly common exercise to get you for number 6.  Deep squat, legs just wider than hip width, keeping chest up, back arched in a sort of C shape with tailbone up.  Weight rests on the heels -- can your toes be lifted up?  You can put them down, but make sure your weight is not forward on the toes -- as I say a million times and still not enough!  Can you touch the floor with your chest still up, weight on heels into the squat? If not, don't go as far as touching the floor until you can do so while keeping proper form.  Hands come back up to shoulders, palms face out, shoulders above hips before hopping up with arms raised overhead and right back into the deep squat to repeat again.

15-30 second rest

4).  Single-Leg Table-Top Balance (Hold Right and Left side 30 seconds each)

      *There are a zillion variations of this, however, I'm going to keep this as simple as possible for this workout section because I'd like the legs to re-adjust and train well.  Balancing on the Right leg, raise the Left leg up behind you, making it parallel to the floor.  The Left foot should be flexed and the inside or arch of the Left foot is facing the floor (thus, the outside edge of the left is facing the ceiling and the heel and toes face the side walls or what have you).  The Right fingers are down on the ground in front (the palm is NOT flat on the ground ... it truly is a light touching of the tips of the fingers on the ground) of the Right toes and a bit off to the Right side of the body (so, not directly in front of the toes).  The Left arm raises up towards the ceiling with the palm facing the same direction as the Left toes (side wall), fingers reaching towards ceiling and arm perpendicular to ground.  Head looks up at Left hand (you can look down at the floor if you like, but I would rather the face be turned upward, if possible, just to avoid any kind of dizziness).  Looking forward tends to put too much pressure on the neck.  Hold for 30 seconds and repeat on the other side.

15-30 second rest

5).  Cobra Push-up - 8 complete reps (Massively DIFFICULT!!!  Do your best)

      *Start in the Yoga Down Dog position -- look up online if you don't know what I mean.  Hands are angled forward with palms on ground; feet are angled back; the body makes an upside down V.  Now, you're going to "snake" your way into a hovering, low push up position.  So, keeping your butt up, swoop your nose and chest down then forward, so that your elbows are now bent, your chest is hovering a weeeeeeee bit above the ground between your hands and your head is hovering the same weeeee bit above the ground forwards of your hands.  Push yourself STRAIGHT up into a straight arm plank position (for, by this time, your butt should have lowered as you swooped low).  You can fall to the knees here for a modified push-up or stay on your toes to "keep it real."  Now, the insanely hard part: lower your body back down into that hovering low pushup or bent armed plank position and swoop BACK into the Downward Dog, this time leading with the butt, then the chest, then the nose until the arms and legs are straight as in the beginning.  NOTE: You do have the option of dropping to the knees while swooping backward and then straightening your legs to complete the Down Dog.  That's one full "cobra" push up.  Heheheheeh!  Yes, I love it like the evil trainer that I am.  Do that 8 more times and enjoy every muscle building second of it!

15-30 second rest   

6).  Burping Frog "Twist" (without push up) - 10 reps

      *I cringe at the word "Twist" just because I do not want to think of any body rotating their spine.  So, let me explain "twist" in this burpee sense.  It is a "direction change" that still keeps the shoulders over the hips at all times and does not allow the shoulders to turn ahead of the legs.  Hmmm ... let me be more detailed.  So, let's go into this as if we are simply doing a wide legged burpee.  Legs start wider than hip width.  Jump up, arms in air overhead then land in a proper frog/deep squat position (explained above).  Hands need to be on ground completely, though, before jumping.  So, palms flat to ground -- PLEASE do not make a cup with your hands by only putting the fingers down.  The ENTIRE palm needs to rest on the ground with evening spread fingers and hands directly underneath shoulders.  Jump back into plank -- legs still -- and always for this exercise -- just wider than hip width.  Jump forward into frog position.  Please make sure your feet are completely flat on ground!!!  And HERE ... now, as you jump up, turn so that you land facing the side wall.  (basically, let's pretend you're in a proper boxed room with walls A, B, C and D.  Let's say A and C are North and South.  And B and D are West and East, respectively.  You are facing wall A as you do the Burpee, then as you jump up from the squat you turn, mid-air to face wall D (at your right) where you have landed back into the squat.  Before doing another burpee, jump and turn again to face wall A as in the beginning.  Perform the wide legged burpee and this time, after you jump your legs forward, jump up to face wall B.  And jump once more to face wall A at start.  So, in essence, you NEVER face south or wall C.  It's all Center, Right, Center, Burpee, Center, Left, Center, Burpee.  Phew!  Hope that's clear!!!

15-30 second rest

7).  Inner Thigh Side Plank or Balancer Muscle Build (20-30 seconds each side)

      *Laying on your Right side, go into a side, forearm, modified plank.  So, Right arm is bent 90 degrees, elbow directly below shoulder ... right hand is forward, perhaps in a loose fist with thumb side up and pinkie side, therefore, pressing down into ground.  Legs are stacked, left leg on top of the right, however, right leg (for now) is bent at 90 degrees with the right foot behind you.  The left leg is straight.  The inside of both knees are touching each other -- they are one on top of the other, ever and always facing forward, the same direction.  To start, lift the right hip from the ground so that the right knee is down; the left inner arch of the foot is down and the right forearm is down but the right hip is up ... sort of like a side plank but modified for certain purposes with the right outer knee touching down.  The left arm lifts up, perpendicular to the floor with palm facing forward.  Ok ... can you do that?  Now, you'll notice not much pressure on the LEFT foot or inner thigh though THAT is where the pressure will be.  So, press your LEFT inner foot into the ground, keeping the left leg straight.  try to raise the entire RIGHT leg, still bent, just an inch or two off the ground.  TRY!  Can you do it?  If not, try to train modified with that right knee down but, ultimately, you wanna put the pressure on the TOP leg -- in this case, the left.  Keep the body's straight alignment and try it on the other side.

REPEAT ALL exercises 2 through 7 either 2 or 3 times total.

Be sure to take 5 to 10 minutes to stretch (if you need advice on certain stretches, look to previous blogs, please).  Drink plenty of water ... make sure you take in enough potassium and protein ... and feel great about yourself!  Here we are Spring!   

Workout #7 Sequences & Mile Repeats

Today is Mile Repeats for CARDIO and eventual sequences for strength.

During the Mile Repeats I'd prefer NO strength exercises in between.  Please do all cardio at once and then the exercises or vice versa; I don't care what comes first (usually cardio for me so I'm warmed up).    No mixing this time ... unless you don't have access to a treadmill or outdoors.  Then, I'll give ya modifications.  No skimping out and doing one and not the other.  BOTH!!!

WORKOUT #7

1) Warm-Up

- light jog or walk for 5-7 mins (NO, this doesn't count as one of the mile repeats!)

- arm circles ... straight arms circling forward, alternating one at a time ... then circling back ... then BOTH arms circle forward and both arms back.

- stretch as needed, but stay warm!

2) Mile Repeats - outdoors or on a treadmill (if you've got another cardio machine, definitely use it and        go by a set time)

- ADVANCED: Do 5 or 6 mile repeats with a 30sec--1min rest in between.

          *If you don't need that long of a break, advanced people, then you weren't running hard enough.  period.  for those that ignore fatigue, umm ... recover and breathe ... don't overdue.  let's not start habits of collapsing.  TAKE THE BREAK and enough of one so the next round is well-done.  I can't see you, so you've gotta gauge what's right ... better safe than sorry.

          *Runners, some of you are also using the mile repeats as a SUPPLEMENT to doing your regular straight run (at whatever mileage you're at).  In that case, use with caution or completely nix the leg exercises below.  

          *Some of you are WALKERS only ... move quickly and make sure you're not pressing too hard on those feet or hips.

- INTERMEDIATE: Do 3 or 4 mile repeats with a 30sec--1min rest in between.

          *Make sure you're going as fast as you can safely, staying light on your feet, relaxed in the shoulders, arms bent loosely but in control.  If you need more of a break, then take up to 2mins but not much longer -- and I CRINGE at saying 2mins.  It defeats the purpose to rest for too long.  You might have gone too hard or maybe should have mixed in a walk?

- BEGINNERS or WALKERS: Do 2 or 3 mile repeats (prefer 3) with a 30sec--1min rest in between.

          *You'll either walk quickly or mix the walking and the jogging.  Maybe you could see how long you could jog for before you walk?  And if you just want to walk -- hustle!

***NOTE1: These mean nothing more than a straight run with breaks unless YOU push yourself harder through them.  These should NOT be leisurely miles whether you're walking, jogging or sprinting.  Go by your level, but give yourself a challenging mile each time.  If you can't easily discern mileage and you're running outdoors, then go by the time you'd usually take to complete a mile and keep true to that time.  For example, an average person runs a mile in 8-10mins ... just run for 8, 9 or 10 mins (choose one that's true to you) and stick with that time.

***NOTE2: Home people WITHOUT access to treadmill or outdoors (oye vey!) Well, I don't want you to do NOTHING but I'm not going to make a big hullabaloo about it.  It might be boring to just run in place for 8--10 mins, but I say do it.  Stick on those iTunes and radios or whatever and march/jog in place.  You've gotta do something!  Time somehow passes and you WILL sweat if you pump it hard enough.

3) A "Sorta" Cool Down ... walk for 3-5mins to get your heart rate down before starting the strength exercises below.  Make sure you're well hydrated and have got enough energy in the body to perform.

BUILDING SEQUENCES:

So, these are a bunch of exercises fairly commonly known that we'll do separately and then stick into sequences.  So, I'm going to list them first without much explanation (look at previous workout for more detail on form) and then we'll play with 'em.  And since I don't have pictures, try looking on line for images on form, if you're more visual.

** Modified people can do all this, except for Down Dog, on their knees.

** Wrist watching people can do all this, except for Down Dog, making fists with their hands instead of flat palms down.

4) Push-ups (30secs)

5) Down Dog -- yes the yoga move (30secs)

6) Straight Arm Plank (30secs)

7) One Arm Plank (30secs each side)

REST briefly ... like 15secs or as needed between each set ... NO over-resting!!

(Exercises 4--7 in Sequence) -- do this for 2 sets of 10x each -- keep it fluid and precise with full movement.  NO HALF-WAY holds or pushes:

8) 1 Push-up to plank, into Down Dog then back into plank, turn to right arm plank, then back into full plank, then turn to left arm plank, then back into full plank ... repeat sequence 10x starting with pushup, etc ...

**NOTE: when you are turning into your one arm plank, whether you are pivoting on the knees or on the feet, I'd like the arm that's extending up in the air to get there by brushing the thumb across the chest  before reaching to the ceiling.  i do not want the arm extending out away from the body before reaching up.  keep the lines clean, core in control.

9) Alternate Forward Lunges (30secs)

10) Alternate Back Lunges (30secs)

11) Alternate Side Squats -- legs wider than shoulder width, stepping right into squat, together, then left (30secs)

12) Step touch Squat -- THIS IS SLIGHTLY DIFFERENT than #11.  listen, step right into a squat, then come up, straightening knees as your left foot taps in to meet the right, then step left into a squat, coming up again as your right foot taps in to meet your left.  keep repeating side to side.

(Exercises 9--12 in Sequence) -- 2 sets of 10x total, fluid and precise movements, keeping torso up, core engaged, knees NEVER go beyond the toes -- your weight is back onto your heels and chests UP!  no bowing, i tell you!!!!! or else, YOU WILL NOT BENEFIT!  watch it!:

*** R = right, L = left

13) 1 forward lunge (R), 1 side squat (R), 1 back lunge (R), 1 step touch squat (R), repeat all (L) and keep alternating (5x on each side = 10x total for 2 sets)

The NEXT and FINAL sequence is more intermediate/advanced ... I would try it if you're a beginner and want to see what you could do ONLY if you are in full understanding of the movements ... if not, brush it off and proceed to cool down.

14) "Knees in Plank" Holding one arm plank, knees jump into chest, then back out to straight plank (30secs jumping in and out)

          *For those that need this to be a little easier or are watching their backs, keep your legs wider then shoulder width both in jumping out to plank and into "chest" ... so, for you, your knees won't aim for the chest, they'll aim more towards the outside of the hands (though they don't have to get up that far).

15) "One-Legged" Spiderman, side to side (30secs)

          *In plank position, jump both legs in towards the right side of the chest at the outside of the right arm, then jump back into plank, and then both legs in towards the left side of the chest at the outside of the left arm.

16) Plank Jacks (30secs)

          *Holding plank, jump legs out and in, like you're jacking on the floor, keeping body straight

(Exercises 14--16 in sequence):

17) 1 knees in plank, to Spiderman right, Spiderman left, 1 plank jack, repeat 10x for 2 sets.

18) Cool down/stretch (see previous workouts for more details)

          *Be sure to get that heart rate down, pacing or walking in place, rolling the shoulders and loosing up the body before showering or laying down.

AWESOME JOB all!!!!!

Awesome Workout #6 - HARD CORE but All Levels: The Big Challenge

For this workout, if you're advanced, take fewer/shorter breaks and "go deep" with the exercises.  ALWAYS watch the joints, the back -- heck!  the body -- and be well-hydrated and well-fueled w/o being on a full stomach.

Ok -- Let's Go To It!

This workout, I aim, will take about ONE HOUR ... maybe more ... MAYBE less depending on YOU.  None of you are allowed to make excuses or skimp on any of it.  There are modifications -- do them -- and don't try to be a hero ... hero's do not look good with bad form.

It'll be a mix of "DESCENDING" CARDIO bursts and powerful but BASIC STRENGTH exercises.  *Note: I have tried to keep "tools" like weights, med balls, bands and all that stuff out of our workouts so you ALL can do them anywhere -- whether it's in the gym, outdoors, or in a small space at home.  I DON'T CARE WHAT LEVEL YOU ARE!  I will give you options.  Do the best you can, but DO IT!  I'd prefer this to be OUTDOORS, but have included modifications if you're at home or in the gym.

************************************************************************

WORKOUT #6

Warm-up:

Light jog/march - in place, on a treadmill, or outdoors (5 minutes)

Work-out:

*NOTE: Cardio will ALWAYS be running/jogging/walking, depending on what your level is and what best challenges you without hurting you.  So, every time I write CARDIO, do this:

CARDIO: (8 minutes -- NO LESS!!!!!  If you get tired, slow it down ... take the jog to a walk or walk slower, etc, but don't stop cuz of boredom or something silly.  Get a good bunch of songs going to pump you up; invest in an iPod; sing!  I don't care ... just don't stop!)

*If indoors w/treadmill (TM)-- whether it's at home or in the gym:

run/walk/jog (a run is as fast as you can go)

... an average run on the treadmill is about from a level 5--7.  I generally jog at a 6 or 6.5 pace on the TM.  I don't like going mega fast on machines, but it's a nice steady pace.  If you're walking, try to keep it above 3.0, but preferably between 3.5--4.5.  Sprinters or faster runners, if you're gonna go higher than level 7 on the TM (which, I'm always uncomfortable with, by the way), then please be careful.  You'd be surprised how many things I've seen go wrong on those machines.

*If indoors w/o treadmill (TM) -- whether it's outdoors or at a gym:

This could get boring without some variety.  I could explain a whole lot of intricate things to do, but I want to keep this workout basic and without too much thought like the last ones.  Soooo ....

Do this per minute to keep it semi-interesting: (all are in-place unless you've got the space to move around)

jog/march (1 min)

wide leg jog/march -- get that body LOW w/o hurting knees! (1 min)

high knee jogs/marches (1 min) - keep bodies up tall!  No bowing!

jumping jacks (or side taps) (1 min)

repeat for a total of 2x = 8 mins of CARDIO

*If outdoors (preferred) -- at a park, field or track:

run/walk/jog ... stay light on your feet no matter what you do, keep a rhythmic breathing pattern going and arms bent but loose.  Always make sure you're not tightening up your shoulders or neck.  Simple as that ... 8 minutes.

**NOTE: when doing the strength/workout portions, indoors, it's self-explanatory for area, I think ... but if you're outdoors, use the field or park ... stepping off whatever track or path and finding a clear enough, safe area to perform the exercises.  You're gonna need a grassy/softer surface for some of the exercises.

Ok ... there's that explanation ... let me clear it up w/o the mumbo jumbo:

1). Warm-up (5 mins)

2). CARDIO (8 mins)

REST: Depends on level ... but let's say 30secs--2minutes to give you something to go by.  (IF YOU REST TOO LONG, you're going to GET COLD!  So, if you're still tired after 2 minutes, start the exercise modified or pace or march in place to stay warm until you're ready)

3). Pushups (1 minute doing as many as you can) - if you need a greater explanation on pushups, check out the previous workouts.  Do either modified or on toes.  Drop to knees, if on toes gets tired.  Hold a plank if on knees gets hard.  Try to stay up.

REST: Suggested 30 secs or under

4). CARDIO (7 mins) -- keep steady ... 7 mins is still pretty long ... indoor people without TM, just keep cutting the last minute exercise starting from bottom up.  So, you'd cut out the second set of Jacks for this one.

REST: 30secs--2mins tops

5). Situps (1 minute - full - as many as you can) - see explanation if needed, in previous workouts

level 1 - hands forward (easiest)

level 2 - hands STAY above head

level 3 - hands behind head, elbows stay wide (hardest)

6). Forearm Plank (1 minute) like push up position but on forearms

level 1 - modified, on tops of thighs, hold straight body up with forearms, tummy faces ground

level 2 - on forearms and toes, keeping body straight, tummy tight

7). CARDIO (6 mins)

8). Squat turns (1 min) - plyo/legs

** This is going to be HARD cuz those legs are gettin' tired!  Do your best and don't do a full squat if your legs are hurting.  WATCH the knees!!!

- in a squat position facing forward, sitting back onto heels, jump up, turning to right and into a squat position ... jump up and turn back to center squat ... jump up and turn to left squat.  So it's: Squat, jump, turn right ... squat, jump,  turn left (center) ... squat, jump, turn left again (to left side) ... squat, jump, turn right (center).  Got it??  Maybe?  If not ... or if its too difficult, then just do squat jumps straight up and down without the turns ... don't jump AT ALL if you're a beginner and don't do too deep a squat if you're watching knees/back.

9). Superman (1 min) -- see previous workout explanation for more detail

- lying on stomach, holding arms out overhead, straight and wider than shoulder width ... lift legs up as well and keep them wider than hip width.  Just hold arms and legs up in that manner like you're flying like Superman on your belly.  Heads up!  If back needs less, lower legs and keep arms up.

10). CARDIO (5mins) -- can you move faster since the time has decreased?  Try ... I know you're gettin' tired ... but see what you can do.

REST - 30secs -- 2mins

11). Reverse Plank (1 minute)

- sit.  put hands with fingers facing feet, right next to your hips.  (wrist issue people, make fists with hands) lift body up.  straighten legs out in from of you.  if you're advanced, keep legs straight, feet together.  if you need a modification (most of you will) then bend legs, with flat feet on ground, but as wide as or a little wider than hip width.  heads up looking at sky!  keep neck pretty neutral.

12). CARDIO (4mins) Go! Go! Go!

REST: *****30secs--1min

13).  Pushups (30 secs)

yes, we are going through same strength exercises again, cut in half w/time

14). CARDO (3mins) Power this one!

REST: 30secs--1min

15). Situps (30secs)

16). Forearm plank (30secs)

17). CARDIO (2mins) RUUNNNN!!!  WALK FAST!!  HIGH KNEE JOG/JACK to MANIA!!! BREATHE!!!!

REST: 30 secs

18). Squat Turns (30secs)

19). Superman (30secs)

18). CARDIO (1min) -- YAAAAYYY!  Last one!  Hustle!!!

REST: 30 secs

19). Reverse Plank (30 secs)

20). COOL DOWN!  (5 mins)

March or walk in place ... pacing ... going on the treadmill or along the park/field.  Make sure to do this so you can get that heart rate down.  DO NOT lay down or take a shower until that heart rate has returned to normal and your body has cooled down.  Eat a power bar or drink orange juice or something if you're dizzy.  HYDRATE!!!

21). STRETCH - see previous workouts for detailed explanations but here's the basics:

- Drain the legs for about 5-10mins laying down on back with feet up against wall or tree

- Stretch, hamstrings, quads, back and shoulders

- Roll those shoulders out, forward and back.

- You can almost never do enough stretching ... I'll leave the rest to YOU.

You did it!!!!  Yippeeeeeeee!!!!

Workout #5 - Free-fall Exercise & Meditation

Everyday, there's a reason to hold yourself back from doing what you want to do.  Something, someone, some situation presents these obstacles that are glaring excuses on why NOT to go ahead.  Neighbor's music is too loud, traffic is bad, you're stuck on the train, your tooth hurts, your body's tired -- ANYTHING!  Same's true for working out.  And you growl "NO!  Who can think about exercising right now; I am so overwhelmed.  Give me a break!"

Ahhhh ... well, there it is, isn't it?  My last post (Workout #4) was about varying your workout by playing with it ... not letting it be too conventional, at least some of the time.  I called it, playing with your brain.  You know what?  That brain stuff with "working out" includes a focused rest -- ESPECIALLY when you're overwhelmed, exhausted or so angry/sad that you feel like nothing's gonna get you out of that rut.

Now, here we go ... people ask me all the time: "But, Renée, how does laying down and thinking about circles or colors and things help me lose weight and get healthy?" ARRRRRRRRG!  There's MY growl back at ya.  Do you think that taking 10 or 15 minutes to stretch your imagination and head into the eyes of the body would somehow not benefit you because you're not "sweating" or teasing those muscle fibers?  Think about it ... kids are good examples.  You got this kid that's heading to school everyday and getting bullied or is not understanding certain subjects.  The kid heads home, says he/she needs a break and goes right to the TV or a video game that -- no matter what the innocence or non-innocence of the program -- does not focus on the child's problems at all.  The importance lies in the program and not on the person watching.  And the cycle repeats.  But, what if ...  You take that child into a world of imagination that can put a face or a fruit or a leaf on that problem for a moment in his/her own way, and you're going to empower that child by teaching him/her how small an issue can be compared the unique might of self-worth and awareness.  Now, maybe the problems will persist, but at least the kid's armed with the ability to train the mind so that the next time around, that problem is surrounded with a whole lot of other tools he/she's discovered to control and improve the situation.  And that IS important.

Do that for YOU.  If your mind is not focused ... if your body is not relaxed and is full of tension because you don't think it's worth it to pinpoint rough spots, then the workout you do is likely to break that body.  Keep moving ... that includes the mind.  And, who knows?  Maybe after some minutes of giving breath and food for thought, you might be inspired to take a walk or a jog or dance with a friend to old music.

And that's what I prescribe for your next workout -- first.  I found this BEAUTIFUL meditation online that I actually did at the end of one of my classes today.  Follow the link and this author's lovely explanation and guidance through renewal of self in the theme of Fall.  For my class, I took it a step further and had them lie down visualizing the Autumn outdoors and the changing colors of the leaves.  Then, I had them become the leaf holding onto, not a tree, but the one thing that's been so hard to let go of.  They end of releasing themselves from it and float to the ground covered in other brave leaves that have let go.  None know their purpose, but the winds of time move and the freedom is fabulous.  I'll let the brilliant writer/creator of the piece explain the rest.  And if you choose to put my spin on it - great!  You can even make it your own.  The class absolutely loved it.  Please give this to yourself before jumping that body around ... start inside yourself.  Here's the link:

   

http://www.buddhachicklife.com/1/post/2011/09/a-meditation-for-fall-letting-go.html

After that ... since this blog is getting to be quite long ... I prescribe taking a light walk, jog or dance to music your way.  What I'd REALLY like, is for you to dance or step touch, march, MOVE to music you love.  How long has it been since you've done that?  If you're a dancer, it might feel less silly (or not silly at all) to move to music.  I'm probably talking to a LOT of non-dancers though.  So, for YOU, spend time listening to whatever you like and don't let it be "pretty" or controlled.  Keep it free.  You'd be surprised how just bopping to music can make you feel fabulous.  Yes ... it matters.  It matters that you're not doing "hard labor" exercises all the time.  No rubrics, remember?  No way ... not for us.  We're in Autumn ... changing colors ... and ready to release ourselves to the wind of endless possibilities.

Workout #4 - Variety/Confusion/Brain Power

When teaching one of my classes, I prefaced by saying it would be chaotic at first ... but after the first practice round, we'll get it.  And, after wild confusion and running around trying to figure the obstacle courses I'd created out, they did.  Time flew.  They did something new for their bodies.

Sure, I could easily have done the common routines of squats and burpees and pushups.  It's so easy to teach what's already commonly known.  It's so simple to follow those frequent -- and quite efficient -- exercises.  But, hmmm ...

Here's the thing ... if we fall into a never-ending routine without challenges, we're not going to be challenged.  I get beginners everyday, and sometimes I think to myself: "ugh! I'm gonna spend so much time running around from person to person, putting their hands, their hips, their knees into place, I don't know if I have the energy to do it." And then I tell myself: "If I don't teach them to think out of the box with their bodies and minds, when will they learn?  What am I good for if, as a professional, I can't constantly keep them thinking, moving, and motivated to EXPECT change and confusion with the body.

Our bodies are constantly changing.  They are growing, developing different aches, pains, muscles and advancements ... it's for us to learn to adapt to LIFE so we can prepare for the body's constant movement.  It's moving, whether you're sleeping or jumping around ... you are growing.  A part of training is teaching your body to do different things in different, sometimes unexpected situations.

How many of you have hurt your knees or shoulders?  How many have experienced arthritis, hip, and joint pain to a point that you don't know what to do?  You end up not knowing how to modify a workout cuz you've always done the same things that work ... but don't teach you to maneuver around the obstacles growth (or "getting older") puts up.

That said ... I know I don't have pictures to show ya yet ... I don't have videos and I'm still getting used to blogging workouts to you as consistently as I can.  Some of the explanations are gonna make you go: "Huh?  I just wish I could SEE what she's talking about!"  Well ... eventually, I'll figure that next step out.  Until then, be inventive and safe.  No, you're not trainers and you do have to be careful with any exercise -- whether a fitness professional is watching or not.  But, keep it moving ... keep it fresh ... don't write the same essay every day.  What would THAT do your brain?  You're not on an assembly line -- at least not while working out.  So, ENJOY the confusion and shake it up; figure it out; own it if you don't get it and play on whatever advice I give you.  It made me mighty proud at the end of class, with everyone's body sweatin' and saying: "Whoa!  We don't know what happened but boy did that fly by -- for the most part!" Haha.  We had some tools for what we did, but maybe we can be inventive and create an obstacle course for you?  Let's see:

****** Note: for warm-up, cool down and stretch, see workout #2 or basically for warm up just march/jog in place for 5 mins getting heart rate up gradually before beginning.  For cool-down, march in place or pace for 5 mins or more until heart rate has cooled before stretching.  DO NOT shower or lay down before you're heart rate has slowed to normal and you're temp isn't hot!!!  Drink some orange juice or something if you feel dizzy and make sure you're well-hydrated!!!

WORK-OUT #4 - (ONE minute intervals w/15-30sec rest -- REPEAT all movements once more after     the first round is complete)

1). Hopscotch (we used "ladders" just to give you a visual - but as space and tools outside of a gym and in the home are limited, just do the movement on the ground as if you could visualize a ladder.)

- start with legs wider than shoulder width.  Jump right leg forward (left leg is up) and then land, jumping back down to both legs down and wide.  Repeat going forward with jumping left leg up.  So, out with both legs and in and up with one leg. (like doing a jumping jack but not hopping in with both legs - just one - and you keep alternating the leg coming in).  Continue forward on as big of a "runway" as space allows, and back again.  If you don't have space, just do it in place.

2). Crawl ("ladders" again)

- On hands and toes (knees slightly bent and butt up in air).  Legs are wider than shoulder width and you're going to try to keep them moving like a "football stutter" or a quick run in place.  Simultaneously, your hands, that are on the ground (palms flat), are going to do an in, in, out, out movement ... attempting to crawl moving forward in that manner, and then back.  So right, left (under chest), and right, left (under shoulders).  Watch those wrists!  You're holding your body weight.  Some of you with wrist issues will want to make a fist instead of using flat hands.

3). Lateral Skates (we used a line-up of steps without risers - you can just do this on the floor but lift those feet up!  In other words, make sure you're not "sliding" the legs in that split instead of jumping)

- switch right leg forward, left leg back, continuing to alternate in a type of running/hopping motion.  If space allows, can you do this movement as your body goes sideways to the left, then to the right?

4). Push-ups w/leg (or knee) alternating up (choose modified or on toes)

- modified (on tops of thighs, torso straight, feet off ground with ankles close together) do a pushup while raising your right leg up -- knee stays bent.  repeat left.  keep alternating the legs lifting up every time you go down for a pushup and on the "up" both knees are down.

- on toes: do a pushup, raising right leg up on the down position, then putting it back down when pressing up.  repeat left and continue the movement.

KEEP BODIES STRAIGHT PLEASE!  Hands are wider than shoulder width but in the same "line" as the shoulders.  NOSE AIMS ABOVE THE FINGERS -- not in between hands!

5). Floating leaps

- jump side to side - on right foot, then left - as if you are leaping over a big object.

6). Plank Position (Rear Deltoid/Core) Single Arm raises out - you can use light weights or no weights

- hands (or fists) under shoulders (or maybe a bit closer than shoulder width but not touching together). On toes (or modified plank by being on tops of thighs).  Hold this plank position as you raise the right arm out to the right side in line with the shoulder and no higher with palm facing down.  Be sure not to twist your body!  tummy and chest should continue facing ground and NOT turn right with the right arm!  put the arm back down into plank position and repeat left.  Continue the movement.

7). Plank Position (Core) Opposite knee to opposite elbow

- On toes in plank position, bring right knee up, crossing towards left side of chest as left elbow meets it; replace them then repeat left.  DO NOT BE DECEIVED!  This is a difficult movement and I'd rather not anybody do this in a modified (on tops of thighs) position.  If it's too hard to lift the opposite arm with the leg, than EVERYBODY, just do the leg motion going across while keeping your hands in plank position.

*** NOTE: if your shoulders are screaming, go down onto your forearms, doing the motion that way for exercise #7.  Hold a plank that way for exercise #6 w/o the motion if you have to.

8). Side Shuffle/Tap down

- shuffle to the right two times, keeping chest up and keeping the knees bent and body low -- legs wide.  Tap down using left hand to cross tap right foot (without twisting body -- JUST THE ARM IS CROSSING) and then shuffle left two times tapping left foot with right hand.  Keep the movement going.

9). 2 Frog Jumps/4 high knees

- squat touching ground between legs, leaning back on heels and keeping chest UP -- NO BOWING!!!! -- then jump up, arms shoot straight into air, legs are straight before landing back down to that frog or hands touching down position.  **** note: if it's hard to keep the chest up while touching the ground, then don't touch the ground.  just go as far down as you can, bending your knees,  it's a deep squat, so if your knees need watching, either don't jump, just squat and come up, OR don't bend down as far.  if your toes can't come up when you squat, you're overextending your knees.  CAREFUL!  After doing 2 of these jumps, do 4 high knees jogs (jumping if you can as each knee comes up, keeping the back straight, body loose, and touching each high knee with your hands as it comes up to waist). REPEAT until minute is up.

10). Superman

- on tummy, arms go out overhead, wider than shoulder width like a big HOORAY and legs come up, wider than hip width.  hold the position like you're flying like Superman.  Don't overextend the back.  If it's too much pressure on your lower back, keep your legs down on the ground and just use the arms.

Happy working out!!!!  Don't forget to repeat the round of 10 items at least once OR twice depending on how you feel.  Go get 'em!

Workout #3 - Just Get Out There ... like, NOW.

Whether you run, walk or even bike, today is your mainly CARDIO day (yesterday, we focused more on strength and dynamic movements).  If you can stand up, you can walk -- no excuses.  Special needs people (whatever they are, big or small issues), please just send me a message or note and I'll think up some modifications for you.

Make sure you're hydrated and well-fueled.  Although it's best not to eat right before you exercise, you also shouldn't be completely "depleted of resources" in the body.  So, don't start up when you're hungry.

Clients ask me all the time: how do you get out there when you're tired and you just came back from work?  Must be easy for you cuz you do it all the time.  Hahahahah *evil trainer laugh* Hahahahaha *I'm laughing again*

Look ... I'm tired ... as in: I do not feel like spending my out of work time to go for a run, get my hair and make-up (sorry guys) that I spent time on this morning for work all sweaty and gross only to have to shower and do it all again later.  I'd rather sit here writing this blog and go out with my friends to watch the Yankees and the Tigers play Game 4.  But, you know what I'm gonna do?  And you know what YOU'RE gonna do?  WE are going to go through the motions of preparing ourselves to keep our bodies healthy and in shape to make time for those goals we've set during this "biography" training.  Then, we're going to just get out there and bust a move.  Enough talk.

NOTE: Regarding warmup and cool down - no, that's not included in the 40 mins. Take a walk if you need to or a light jog for about 5 mins before starting.  Stretching before a workout is debatable, so I'll leave that up to you. Gonna be honest and say that I personally don't. Do what's right for you. As for cool down ... Just walk it out or pace for 5 mins or more.  Don't lay down or shower if your heart rate is still up!!! Give yourself a time that's not defined by minutes but more by how you're feeling. 

Here's what today is:

CARDIO w/power:

Yep ... Run/walk or bike ... preferably outside (unless it's thundering or majorly storming).  This time, whether you go by distance or time, you cannot do less than 40minutes -- understood???  Seriously.  I'll do an hour.  Here's our focus for the day (pick what fits your level):

1). Walkers w/no jogging option (after every 9mins, do one really fast minute):

While I'd like you to walk briskly, sometimes doing that can put too much pressure on the joints -- beware of that.  Walk quickly but comfortably as long as it gets your heart rate up and you aren't ambling through ... this isn't a stroll; it's a workout.  Make sure you're keeping light on your feet, shoulders and neck relaxed but engaged (moving naturally with the body).  Always spot where tension might be rising and relax it there as you are in motion.  That said, after every 9 minutes, spend one minute going as fast as you can (walking, of course, and keeping all that's been said about tenseness in mind).  That way, you'll have at least 4 minutes of this workout (if keeping to 40minutes total) where you're challenging your body a bit more.

2). Walkers w/jogging option (walk 4minutes/jog 1min):

Some in this category are trying to get to that jogging point.  You're going to have to play with this one, but try to be consistent.  Some of you are more advanced and some are going to find this difficult.  Test it out this way if you're not sure: walk (in workout mode, meaning quickly -- same as walkers above) for 4 minutes and then spend 1 minute jogging.  Keep that cycle going throughout the 40 or so minutes you do today.  For those that are stronger, do the flip side of that: walk for 1 minute and jog for 4 minutes.  Whatever you choose, keep it consistent.  Some of you that are telling yourselves, "how do I do?" well ... that question tells ME that you are a beginner still figuring out what level you should be at.  If the scenario is that the longer walking and the shorter jogging seem easier, though you've never done too much jogging perhaps, than don't worry about it being easy for now.  Start that way and see how your body reacts in the next day or two to that added jogging element.  You never want to overdue.  Remember, just getting out there and doing something means a LOT for your body.  Your goal is not to injure yourself or be so sore that you can't move the next day.  Be safe; be confident; be consistent.  If you're the type that has jogged some, than try the walk for 1 minute and the jogging for 4 minutes.  You can also cut it to 2 minutes jog and 2 minutes walk or a 3 minutes ... etc ... etc.  Play with it, get out there and try.  Again, as with the walkers, stay light on your feet, keep your shoulders and neck relaxed, arms slightly and comfortably bent.

3). Joggers w/sprinting or fast running option (after every 9 minutes, do a minute of running faster or sprinting)

But not so fast that you'd have to walk right after it!  Fast enough that you could continue to a jogging pace after running quickly.  Try it.  If you're more in shape than cut down the jogging time before the sprint/run (i.e. every 8 or 7 minutes do a minute sprint).  For today, let's try not to sprint for more than a minute, though.  Let's keep that time down so that we can do the best we can within that looooooong minute of going at a faster pace than normal.  *This is what I'll be doing today.  NOT looking forward to it but DEFINITELY looking forward to the afterward!!!!

4). Bikers (lower gear for 9 mins, high gear for 1 minute)

I'll be honest, I don't bike much, but if that's your thing or something you'd rather do than run or walk, have at it.  If it's possible for your bike to easily (and safely) change gears, try to play with going lower but at a reasonably challenging gear for 9mins and then upping the gear level for one minute.  I know those hills out there make it tough -- but that's the same for runners and walkers!  See how you can manage it!

Ok ... there's that for today.  I'm going to personally skip strength stuff because I want my focus to really be on that cardio with those power bursts.  I advise the same for YOU.

STRETCH/DRAIN (after cardio)

Please see workout #1 if you need more detail, but here's the short of it:

1). Drain (5-10mins): lying down, with legs up on wall, resting.  relax them.

2). Hamstrings: one leg up, one leg bent and down.  pull that leg up towards the chest. repeat other side.

3). Quads: lying down on one side, pull top leg's foot in towards the buttocks and stretch the top of that thigh.  please make sure not to turn the knee in or down.  keep that bent leg parallel to the floor. repeat other side.

4). Lower Back: pull both knees in towards the chest.  *note: those with bigger tummies, try keeping those bent knees wide.  It might help ya get that back stretch you need.

5). Shoulders: do some shoulder rolls forward and back and then cross one arm over your chest ... keeping it straight, pull it in towards the chest.  Always be gentle and always be sure you're not pressing on the elbow joint.  repeat other side.

HAVE A GREAT WORKOUT!!!  YOU CAN DO IT!  Stop sitting here thinking about it and GO!  I'll do the same.