Have you ever planned on getting in a great workout, but you have to skip the gym because you just don’t have the time? We are all running late, in a hurry or have something else that we need to be doing but that doesn’t mean that you have to forgo your workout. You just have to make the most of the time you have.
Time Your Rest Periods
In between sets or circuits, rest for ONLY the time it takes to catch your breath and feel ready for the next round and not a second more. Playing around on your phone, chatting with your workout buddy and flipping through a magazine will only distract you. Keep your rest breaks short and stay on task. You will be surprised how much time you save.
Unless you are training for a marathon or another endurance sport, there is no reason why you be doing long cardio sessions at a moderate intensity. Kick your cardio up a notch and decrease your workout sessions with interval training. By alternating high intensity bouts of exercise with moderate “recovery” periods, you can burn a ton of calories in a short amount of time. One great example is tabata training. Do a high intensity exercise like jump squats as fast as you can with proper form for 20 seconds then rest for 10 seconds. Repeat this for a total of 4 minutes. According to one study, “It would take five times the amount of typical cardio exercise, like a 20-minute brisk walk, to shed the same number of calories that result from a 4-minute Tabata.”
Strength Training and Cardio in One
Why split your cardio and strength training up when you can get them both done at once? Doing exercises that use multiple muscle groups as once in a circuit style with little to no rest between exercises, will raise your heart rate and challenge your muscles. Exercises like pushups, squat presses, lunges with bicep curls will have you breaking a sweat, toning your muscles and out of the gym in no time.
You don’t need a gym full of weights and machines to get a great full body workout. Using resistance bands can challenge your muscles in a whole new way. And the best thing about resistance bands is that you can do a workout with them anywhere. Here are 3 exercises that will are guaranteed to give you results.
Stand in the middle of the band with feet parallel and shoulder-width apart. Hold handles at shoulder height, with palms facing forward and elbows bent. Squat like you are about to sit on a chair, keeping knees behind your toes. Stand back up to the starting position and then press your arms directly over your head. Return hands back to shoulder height and repeat sequence. Repeat for 10-15 reps.
Reverse Lunge with Bicep Curl
Place the center of the band under the arch of your right foot and hold both handles with the palms facing forward. Lunge backwards with your left foot and perform a bicep curl. Return to start position and repeat for 10-15 reps. Switch legs and repeat.
Crunch with Lat Pulldown
Loop the band around a stable object, like a railing. Lie on your back, gripping the band’s handles with arms extended over head. Raise your legs and bend your knees so your shins are parallel to the floor. Crunch your upper body forward while drawing your arms toward your knees. Keep the elbows locked and straight during this movement and maintain a relaxed and neutral position in the neck – do not bring the chin to the chest. Roll back to starting position. Repeat 20 times.
This year I had SO many great health and fitness items that I added to my life, I just had to add on to the Top 12 Fitness Gifts for 2013 and include a few more!!! I have used each and every one of these items and I highly recommend them for you or the health and fitness finatic in your life!
The Apera Performance Duffel was designed to carry EVERYTHING that you and still keep you organized and looking stylish! Every Apera bag includes antimicrobial product protection inside and outside, ventilated compartments, a water resistant base and wipeable linings keep your bag clean, dry and healthy. No more stinky gym bag!!! Use Coupon code holiday2013 when checking out and receive free shipping and 20% off any bag.
I fell in LOVE with these headbands the first time I ever used them. I can’t stand having hair in my face when I am working out and Sweaty Bands really do their job. Using a non slip grip, they stay put through your hardest workouts and no matter how much you sweat or hard the wind blows. And with over 900 patterns, you will have on trouble fining one you love. And if you can’t, you have the option of creating your own custom Sweaty Band.
Vitamix – Shimitamix! This blender could slice, dice and puree a concrete block! The Ninja Master Prep Blender is perfect for making smoothies and protein shakes. Toss in ice cubes, nuts, fruits, veggies, whatever and it will come out smooth as silk! A little spendy but totally worth it. It has become a staple in my kitchen!
The hair tie that actually doubles as a super cute bracelet. I wear a few at a time, one in my hair and a one or ten on my wrist. I am always losing the plain black hair ties, which is ok. They are constantly breaking, stretching out and breaking my hair. Mane Message hair ties stay put without breaking my hair and because they are brightly colored, I never lose them. Mane Message hair ties come in a ton of colors, variety packs and gift packs. But online and used coupon code HOLLY and get 20% off and a free gift.
Looking for that perfect gift for the fitness fanatic in your life? Look no further. Here are my recommendations for the best fitness gift of the 2013. I use these ALL of these products and I highly recommend them to anyone looking for a great gift for a loved one or yourself.
This is the ULTIMATE cooler for anyone on the go. I personally have the Innovator 300 in Hot Pink. This cooler carries everything you need for a days worth of meals, supplements and any must haves that you can’t go without. Fully insulated, 2 gel packs, shelving for your tupperware (it comes with 3), a pack for your vitamins and a spot for your shake bottle – this cooler has it all.
If you’re looking for the ULTIMATE gift to give someone, this would be it. The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Great for all fitness levels. Use code HOLIDAY when checking out and get FREE SHIPPING and 30% off.
Do you BOSU? You should. The BOSU is an amazing functional tool to help improve your balance, strength, agility and speed. Can be used flat side up or flat side down. The BOSU takes exercises like lunges, pushups and planks to a whole other level.
Versa Gripps eliminate the need for gloves, hooks, and lifting straps. Taking the “work” out of the your forearms and hands, the Versa Gripps allow you to focus on the muscles you want to strengthen. The VG also help you grip the bar better and protect your hands from pinching and calluses. Use code BFSHIPUS when checking out and get FREE SHIPPING.
The Gymboss interval timer will give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to stay on track during your workouts by eliminating the pesky issue of checking the time during your intervals. Just set it, forget it put all of your focus on the workout to get the best results possible!
I love this vest!!!! It adds just enough weight to fry my legs during my plyo workouts or kicks up my leg workouts to the next level. I love doing walking lunges when wearing this vest. A 10# version is also available.
Don’t knock it until you try it! When a client of mine suggested I add it into my chest routine, I laughed at him. I am not one to try “infomercial” products because they are usually cheesy and junk. But I tried it and it took my pushup to a whole new level – it added depth and rotation into a normal pushup while keeping me in perfect form with less strain on my wrists.
The T-grip Lite bar will not disappoint. This bar is versatile in terms of the exercises you can do and since it’s just one single piece of equipment, you won’t have to make much of an investment to get started lifting weights. The bars unique shape allows you to do various types of grips for any style of exercise.
The benefit of wearing compression socks over 26.2 miles, 18 holes or 8 hours at work is the delay of muscular breakdown that comes from spending hours on your feet. PRO Compression socks and sleeves increase blood flow, relieve discomfort and assist in recovery. The minute you put them on, you’ll understand why PRO Compression socks are the World’s Best Athletic Performance Socks! Every race I have run this year, I wore my Marathon Socks and I noticed a difference in how my legs and feet felt during and after the race. No cramping, no swelling and a few new PR’s.
The Lebert Equalizer is a simple, portable, yet multi-purpose and versatile piece of strength training equipment that works arms, chest, back and core muscles like no other can, using your own body weight as resistance. Participants use their own body weight as resistance and decide what level is right for them by “self-spotting” (using the legs to assist the user to perform exercises and/or when they cannot continue an exercise. Modified pullups, pushups, tricep dips can all be done on the Lebert with ease. You control how much of your own bodyweight you use to perform an exercise. Use coupon code EQGIFT10 during checkout to receive $10 off.
With just the turn of a dial you can automatically change your resistance from 5 lbs all the way up to 52.5 lbs of weight. No more picking up 30 different dumbbells to give you the results you want! All you need are two Bowflex SelectTech 552 Dumbbells to transform your body for good. And the best part – they only take up the space of ONE SET of dumbbells – you won’t need an entire room dedicated for all your weights. Use coupon code SNOWFLAKE when checking out to get FREE SHIPPING.
Give the gift of health this year. Purchase Gift Certificates that can be used for any Fitness To Go Service. Classes, Training, Equipment Orientation, Custom/Private Bootcamps, Program Design – you name it, Fitness To Go can help you get in the best shape of your life in 2014!
Like it or not, fall is upon us and winter is right around the corner. The cold, the darkness, the lack of color in nature – it may sound gloomy and daunting, but it is also a time for change. Everything around us is in a transition. In preparation for the winter, everything goes through a change in order to face the winter and come out fresh and new in the spring. The leaves, the air, the temp, the sun, the animals coats – it’s all changing. Like our surroundings, now is the perfect time for you to make a change too. Whether it’s starting a healthy diet, getting in shape or accepting a new challenge in life, you need to make a change to be successful. The change may be a bit uncomfortable or you may struggle along the way, but in time it will become second nature. Like the trees in the fall, you may want to hold on to those familiar leaves that shelter you, but if you don’t let go of them you will never be able to make way for the new buds that will form in the spring.
This month I challenge you to change with the season. Get rid of an old “habit” and make way for a new one. Make a plan, make a backup plan and when things get hard or a little scary, let go of your old ways and stick to the plan. Before you know it, spring will be here and you will come out the other side of winter as a fresh, new version of you.
“You are confined only by the walls you build yourself”
Every day is a new day, a new week and a new chance to start working towards your goals. So, what are goals exactly? Goals are something that are within your reach that you WANT. It may take WORK to reach them, but the WANT will carry you to them. Sometimes we get stuck in the “work” part of the goal. It’s too hard, it’s too far away, it will take too long..blah, blah, blah and we forget about why we wanted to reach the goal in the first place. The fire that burned inside of us, the excitement, the JOY. Your goal is obviously something that you want and is going to be awesome when you reach it, so why not enjoy the journey until you get there? You are working towards something positive, so if you stay positive and focus on how great the changes are, you will keep moving forward. If you get stuck in the negative or keep looking for the negative, you will have an awful time. You may struggle or have bad days, but look at those as lessons learned. You found a way that doesn’t keep you on track, so don’t go down that path again. See, negative into a positive. You are the one who is on this journey – you control how you experience it. You can make the most of it or you can make the worst of it.
“TODAY is my TOMORROW. It’s up to me to shape it, to take control and seize every opportunity. The power is in the choices I make each day. I will eat well. I will live well. I will shape me.”