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Kelly Ripa’s New Year’s Fitness Week

5 Jan

Good Evening! Today’s topic is all about New Year’s resolutions and how talk shows, particularly Live! with Kelly, are incorporating the renowned “I vow to exercise” resolution.

I’m a big fan of Kelly Ripa not only for her upbeat, sarcastic yet soft personality on Live, but also for her contributions to fitness magazines such as Shape, showcasing her fitness regimes and proving that she too needs to workout and stay healthy as a celebrity, but more importantly, as a mother and wife…and doing so on a busy schedule! I admire that! Beginning on January 3, Kelly hosted (or will host) fitness professionals Chalene Johnson, creator of Turbo Kick; Tony Horton, the master-mind behind p90x; Brooke Burke, entrepreneur; Alberta Perez, Zumba choreographer; and Melanie Amaro, X-factor winner. Each star demonstrated (or will demonstrate) a different type of exercise so the show can cater to everyone whose New Year’s resolution involved fitness. But why during the first week of the New Year do we focus entirely on getting fit when, in reality, we should be waking up to a new resolution daily? Don’t get me wrong, I respect that Live! with Kelly is promoting ways to find your fitness niche and Groupon and Living Social’s deals are booming with gym memberships, fitness classes and personal training sessions at a reduced rate, but after this week (or month) things usually go back to normal; exercise tips and workouts will be thrown into the mix sporadically.

Well let’s try and change that! Take what Live! with Kelly and other talk shows, Groupons and Living Social are offering to you and stick with it! Studies show that it takes 21 days to make a habit a daily occurrence, and you can do anything for 21 days- I promise you! Instead of dreading the upcoming workout, think of it as an investment in your health; you’ll be more apt to continue with something if you know it’ll benefit you in the long run.

On a serious note,..

Does it bother anyone else that TV hosts, reality stars, 15-minute famers and celebrities who DO NOT hold fitness certifications have DVDs? Mike “The Situation” Sorrentino, Kim Kardashian, Brooke Burke, Bethenney Frankel all have their own exercise DVDs without any type of professional certification (that I could find on their websites), yet still lead us through physical exercise. (With respect) As an aspiring fitness DVD star, I’m peeved that because these stars have a popular name, show, or scandal, they can put together a workout and film a DVD without paying hundreds of dollars for certifications and working their way to get to that point in their career. Any thoughts?

Okay..vent session over!

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Sweatin’ in Style

3 Jan

Nike, Under Armour, Adidas, Reebok, Lululemon and Champion all ring a bell when it comes to workout gear, but what makes one better than the other? How comfortable you are, sweat prevention, fit, what technology the clothing comes with and price are things that are most valuable to us fitness folks. My first trip to Lululemon is what sparked this post and my interest in how people choose their workout attire.

A lil’ Lululemon history (since it’s very popular these days): Originating in Vancouver BC, Lululemon started out as a hub for yogi’s, runners and cyclers to come and discuss the health benefits of exercising while occasionally participating in yoga classes. The demand for the clothing that the instructors would wear and health chats grew tremendously, thus expanding the company throughout the Unites States. Thank you Chip!

Here are some things to keep in mind when shopping for your next workout accoutre:

  1. Comfort: when trying on various piece(s) from various brands, keep in mind that while you may be one size in Nike, you may not be that same size in Adidas; brands have different sizing (plus it’s not about numbers here!) Look for clothing that has spandex on the label, which won’t limit your range of motion. Too rough of fabrics will irritate skin and lead to chaffing. Don’t hesitate to break-out some squats and plyo’s while trying clothes on! That’s how you’ll be using the clothes-yes?Yes Katie!
  2. Sweatglistening Prevention: if you see the words “moisture wicking” on labels, this simply means that the clothing has fabrics to pull and absorb moisture from the skin, dry quicker and maintain the clothing for a lifetime. Hence-stay away from cotton if you’ll be sweatin’ up a storm!
  3. Fit: confidence in how you feel while exercising starts with what you’re wearing; if you feel content in your dad’s old baggy tee, then wear it; if a how-is-he/she-breathing-in-that-shirt/pant works for you, be my guest. Keep in mind, if you’re wearing baggy shirts and loose pants, your form may be at risk since you can’t see how your body is positioned; if you’re wearing too tight of a shirt or pant, your range of motion may be limited and you won’t get the full benefits of exercise. Black is always a flattering color to start out in; add trendy pieces (pink shirt, multi-colored head band) of clothing to your wardrobe as you gain confidence.
  4. Technology: as advances in technology expand, so will our clothing. Built-in reflectors, glow-in-the-dark jackets and pants, iPod holders, hidden pockets and so much more. Depending on what sport or activity you’re participating in, technology most likely will be up-to-date!
  5. Price: like anything you purchase these days; high-end brands (Nike, Adidas, Lululemon) come with a high-end price tag, lower end brands (Champion) come with a lower end price tag. This is personal opinion; one person buys a Nike running skirt for $50, one person buys a Champion running skirt $25; the bottom line? They’re both RUNNING!

As you can see, the theories behind workout gear are simple, can be motivating and are completely personal! My mother workouts in my dad’s old tee’s, leggings from Sam’s club and her little boy-sized high-top Air Force Ones..tied to the top and velcroed (yes, I’m serious), while I prefer more brand-name items. There are so many options, both high-end and lower-end, from stores that you wouldn’t think to sell exercise gear; GapBody, H&M, even Juicy Couture!

The most important message from this post is to be active in clothes that you exude confidence in , test and push your limits in, reach PR’s in and make you feel like a million buckaroos!

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On the 7th day of Christmas..

19 Dec
On the 7th day of Christmas K.E.P.T. You Fit gave to me..
7 Plie Squats and Biceps Curls
6 sets of 15 seconds of Jumping Jacks
5 Walking Lunges w/ Shoulder Press (both legs=1 rep!)
3 sets of 10 Bent Over Rows
2 sets of Push-ups, 30 seconds each
1 set of 60 seconds of Squats.

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12 Days of a “K.E.P.T.You Fit” kind of Christmas!

18 Dec

Happy holiday’s to all! Tis’ the best time of the year to spend time with family and friends, relax in front of the fireplace and indulge in decadent goodies. But.. tis’ also the time of year when the average person packs on 1 pound from Thanksgiving to the New Year (doesn’t sound like much but that 1 pound adds up).

Don’t deprive yourself! Combat the goodie-gain-guilt with a little 12 Days of Christmas exercising! Everyday, I’ll post an exercise to complete. You’ll complete that exercise as well as the previous exercise(s) from the days before. By the end of 12 days-you’ll have an entire workout!

I’ve already started it, but there’s no better time than now to jump in on the fun!

FitBit*

Make yourself, your family and friends accountable to complete each exercise.. everyday! You’ll feel better about indulging if you know you’ve exercised, even if it’s to the “12 Days of Christmas” song..as if you don’t hear it enough! Hey, you never know..next time you hear the “12 Days of Christmas” song, you’ll stop what you’re doing and complete the workout. No judging :)

On the 6th day of Christmas K.E.P.T. You Fit Gave to me..

  • 6 sets of 15 seconds of Jumping Jacks
  • 5 Walking Lunges w/ Shoulder Press (both legs=1 rep!)
  • 4 Kettlebell Windmills
  • 3 sets of 10 Bent Over Rows
  • 2 sets of Push-ups, 30 seconds each.
  • 1 set of 60 seconds of Squats

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Weights/Cardio Intervals

15 Dec

Heading to the gym at 5:50am means you must be prepared! If I have a busy day and know I’ll be tired when I finish my to-do list, I get my workout in first thing in the morning. Some benefits of exercising in the a.m. include increased energy and a positive attitude, a higher metabolism throughout the day and more cravings of healthier foods, and most importabtly..IT’S DONE!  One less thing you have to think about. And..call me crazy but I SWEAR workouts in the morning go by 10X faster than later in the day. Anyone else agree?

I like going in the morning because I don’t have a parking pass on campus and they start ticketing at 7am which means I have 1 hour to get through my workout. This pushes me to decrease rest breaks, increase the intensity in a short amount of time and prevents lollygagging!

This interval workout utilizes weight training and cardio to really kick yo’ butt! As always, proper form and safety cues!

  1. 2(15x) Squats
  2. 1 min. Jumping Jacks
  3. 2(15x) Chest Press
  4. 2(30 second) High Knees
  5. 2(15x) Dead Lift and Upright Row
  6. 20 Burpees (extremely challenging! Do as many as you can with good form; I did the no push-up version)
  7. 2(15x) Triceps Kickbacks (1 at a time, or both)
  8. 2(30 second) Lateral Bench Hop-overs (these are so fun! Start with jumping over an imaginary bench, progress into a low bench, then progress into a higher bench)
  9. 2(15x) Biceps Curls (balance on 1 leg)
  10. 20 Burpees (as many as you safely can)
  11. 3(12x) Lunge Jumps
  12. 2(15x) Seated Overhead Press
  13. 2(15x) Stability Ball Hamstring Curls
  14. 1(1 minute) Stability Ball Planks (I moved my arms slightly forward and back to challenge my stabilizers in my spine more)

And you’re done with exercise for the day! You should feel euphoric when leaving the gym. A mantra I like to repeat during morning workouts is..

“You’ll never regret this workout”

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Killer Treadmill Interval Sesh

14 Dec

Running on a treadmill doesn’t have to be as bad as it sounds! Yes, running for a straight 30 minutes at the same speed and incline leads you nowhere (literally), but with a little roleplay, a treadmill sesh can be fun and quick!

I was reading one of my favorite resources for all things girly, FitSugar, when I stumbled upon a blogger’s 40 minute interval treadmill workout.  Caitlin’s workout combines sprints, inclines, sideways shuffles and even backwards running! Intrigued, I decided I’d give it a go-I love being motivated by other blogger’s workouts!

This workout is challenging! If you’re new to HIIT, try walking through it first and make notes of when it started to get hard, when you were breathing heavy, etc. Based on the FITT principle (frequency, intensity, time, type), an exerciser shouldn’t increase 2 areas at the same time; each time you workout, focus on 1 area at a time. This workout goes against that but if you’re conditioned and want a challenge, you can handle it!

Time Speed Incline
1-5 minutes Warm-up 0%
5-6 minute Medium pace run 1%
6-7 minutes Slower pace run 2%
7-8 minutes Medium pace run 3%
8-9 minutes Slower pace run 4%
9-10 minutes Medium pace run 5%
10-11 minutes Slower pace run 6%
11-12 minutes Medium pace run 7%
12-13 minutes Slower pace run 8%
13-16 minutes Medium pace run 0%
16-17 minutes Steep hill run (very slow) 8-10%
17-18 minutes Shuffle sideways (very slow) 8-10%
18-19 minutes Shuffle sideways (very slow) 8-10%
19-20 minutes Medium pace run 0%
20-21 minutes Steep hill run (very slow) 8-10%
21-22 minutes Shuffle sideways (very slow) 8-10%
22-23 minutes Shuffle sideways (very slow) 8-10%
23-24 minutes Steep hill run (very slow) 8-10%
24-27 minutes Medium pace run 1%
27-28 minutes Sprint 2%
28-29 minutes Recover Jog 2%
29-30 minutes Sprint 2%
30-31 minutes Recover Jog 2%
31-32 minutes Sprint 2%
32-33 minutes Recover Jog 2%
33-34 minutes Sprint 2%
34-35 minutes Recover Jog 2%
35-36 minutes Sprint 2%
36-40 minutes Jog 0%

If you’re a newbie and still want to reap the benefits of HIIT but at a lower intensity, ask and you shall receive! I’ve regressed this workout for you; when you’re able to complete the regressed version, move onto the full one! Exercise progressions take time; pace yourself, challenge yourself and reward yourself when you’ve reached a small goal!

*FitBit

Feel weird shuffling sideways on a treadmill? Don’t be! Ease into it; try going to the gym at a less popular time or picking a treadmill that’s closer to the wall. If people are looking at you like your crazy, it’s probably because they’re jealous they didn’t come up with a creative way to use the treadmill-pretty soon you’ll be seeing many more sideways shufflers in the gym all thanks to you! :D

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Killer Treadmill Interval Sesh for Newbies!

14 Dec

Just because you might be new to HIIT or exercising in general doesn’t mean you have to be limited to any activity! There are ways to progress (make harder) and regress (make easier) all exercises and workouts. This regression of the Killer Treadmill Interval Sesh is just for you! Most importantly, always get clearance from a physician before starting ANY exercise program. I am not YOUR personal trainer, but I am an ACE certified personal trainer.

I’ve cut the workout in half, but by all means, if you can complete all 40 minutes-go for it!

Time Speed Incline
1-5 minutes Warm-up 0%
5-6 minute Medium pace power walk 1%
6-7 minutes Slower pace power walk 2%
7-8 minutes Medium pace power walk 3%
8-9 minutes Slower pace power walk 4%
9-10 minutes Medium pace power walk 5%
10-11 minutes Slower pace power walk 5%
11-12 minutes Medium pace power walk 5%
12-13 minutes Slower pace power walk 5%
13-16 minutes Medium pace power walk 0%
16-17 minutes Steep hill power walk 6-8%
17-18 minutes *Right-angled walk 6-8%
18-19 minutes *Left-angels walk 6-8%
19-20 minutes Steep hill power walk 0%

Cool down at an easy-pace walk with 0% incline.

*FitBit

Angled walks means position your upper body to the right so you have to bring your left leg over your right leg. Position your upper body to the left so you have to bring your right leg over your left leg. This movement works your inner (ADductors) and outer (ABductors) thighs a little more than walking straight. When you can completely turn to the side and “shuffle” (side-step), this move will really target those areas!

How do you make exercise progressions/regressions to your workouts?

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P90X Ab Ripper Review

4 Dec

One word. Ouch.

Workouts like P90X and Insanity became a huge fad this past year, rightfully so because they push most people past their comfort zones! I dusted off the Ab Ripper DVD by P90X and decided to try it..I teach a 15 minute Absolutions class, it’ll be easy-peasy :)

False. Tony Horton’s 16 minute abs workout is one of the toughest DVD’s I’ve done in a long time! There were 11 exercises focusing on the entire core-not just the abdominals. A lot of people hear the word core and think of only the front of their abs (what they can see). In actuality, the core is compromised of the following muscles (groups):

  • rectus abdominis (“6″ pack)
  • transverse abdominis (TVA-horizontal belt)
  • internal/external obliques (sides of abdominals)
  • erector spinae (muscle that runs from neck to lower back)
  • multifidi (underneath erector spinae, stabilize and rotate spine)
  • hip flexors (located in the front of the pelvis and upper thigh)
  • quadriceps (upper thigh muscles)

Tony Horton’s workout makes you aware of all of them! The first couple of exercises (in and outs, forward/reverse bicycles, froggy-things) involve a lot of hip flexor and quadriceps strength-very fatiguing and challenging. If your hip flexor and/or quadriceps are weaker, you won’t be able to complete all 25 reps with good form. The other exercises that followed focused on the obliques, TVA and erector spinae, all of which contribute to a stronger core, better posture and can reduce lower back pain. I really liked that Tony’s Ab Ripper workout provided 3 other exercisers with him, all doing a variation of the exercise (regressing and progressing). AND he stressed that taking a break is encouraged! A lot of hard-core (no pun intended) DVD’s don’t mention that taking a break during the exercises is OK, especially if your form is in jeopardy.

This 16 minute workout is short enough to complete at the end of a cardio-type workout and/or weight training or it can be done by itself for a quickie. It will leave you breathless and rolling on the floor, screaming “why did I just do that?”! Like I always say in my group fitness classes..”If you didn’t feel it today-you will tomorrow” :P .

FitBit*

Change up your abs workout every couple of weeks! Hop into a core class at your gym, search different exercises online or daretry  Tony Horton’s Ab Ripper DVD! But remember! Abdominals are just like every other muscle; don’t focus on them everyday, they too need rest in order to breakdown and rebuild.

At-Home Circuit

17 Nov

Need a quick at-home circuit workout? Here ya go!

This circuit workout can be done in 15-20-30-45 minutes, depending on your time allowance. It’s a mix of cardio intervals, resistance training, plyometrics and fun (the most important component!).

Remember proper form and safety cues! Have water near-by and don’t forget to stretch post-sesh.

  • 15 push-ups (FitBit*)
  • 30 seconds high knees
  • 30 seconds butt kickers
  • 8 each lateral/front raises
  • 30 seconds jumping jacks
  • 15 hammer curls (biceps curl but palms face each other)
  • 30 jumping lunges (or stationary)
  • 15 triceps dips
  • 45 seconds mountain climbers
  • 10/arm plank rows
  • 15 plie squats and overhead presses
  • 1 suicide (no space? try squat jacks. a jumping jack, but sink into a squat)
  • 15 reverse flies
  • 20 jump squats (or stationary)

Repeat the circuit 2-3-4 times through and WahLah-a complete total body workout without leaving your house! I did this workout yesterday 3 times through and it took me about 35 minutes.

FitBit*

I challenge you to do AT LEAST 1 full push-up (on your toes)! But by all means, don’t limit yourself to just ONE-with good form, push yourself a little harder every time you complete a workout with push-ups. Keep building on that ONE full push-up and before you know it, you’ll be doing ALL of your push-ups on your toes!

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The Don’t-Wear-Gray Workout

15 Nov

The title of this post is just a forewarning! This workout combines strength training with cardio intervals and plyometrics..bring on the sweatinessglistening!

There are 4 circuits; complete each circuit ~2-3 through (time allowing). You can either go by repetitions or time, your pref. :)

Circuit 1:

  • assisted pull-ups or bent-over rows
  • push-ups with knee tucks (push-up-bring right knee towards chest then left knee=1 repitition)
  • lateral hops (see FitBit!)
  • medicine ball wood choppers

Circuit 2:

  • plie squats (dumbbell skims the floor!)
  • jump squats
  • lateral/anterior raises (1 side raise, 1 front raise=1 repitition)
  • reverse crunches

Circuit 3:

  • 30 second-1 minute wall sit & curl to press (while hanging out in your wall sit, biceps curl dumbbells then overhead press & reverse)
  • mountain climbers
  • squat thrust burpees (no push-up)
  • triceps extensions

Circuit 4:

  • alternating jump lunges
  • hanging knee raises
  • incline stability ball planks

How’d you do?! If you kicked butt, you should be very, very tired by the end! As always, proper form and safety cues before taking the exercise(s) to a more intense level!!

FitBit*

Lateral hops involve a side-to-side jump which works your ABductors and ADductors more (outer/inner thighs); beginners should start with jumping over a jump rope or an imaginary weight-intermediaters should place a weight vertically to jump over; advancers should jump over a low step or plate. The more advanced you get, the wider and/or higher you’ll be able to jump, making the exercise harder!

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