Archives for posts with tag: at home exercise

It seems that 30 day challenges are all the rage lately especially on Pinterest.  I constantly see people sharing the 30 day squat, plank or burpee challenge.  If you aren’t familiar with 30 day challenges it’s meant to improve your strength over 30 days by repeating the same exercise and gradually increasing each day so by the end you’re up to a set amount of reps or time.

The body definitely learns by doing the same motion over and over again and you’ll certainly improve but the reason why training this way can do more harm then good is because your body needs a day of rest; the muscles need a day of rest.  When you don’t give your muscles adequate rest time you run the risk of getting injured because the muscle doesn’t have time to repair itself and prepare to be used again to the same capacity.  You can certainly workout 5 days a week as long as you’re alternating the workouts.  For example, if you have workout #1 and workout #2 you would repeat workout #1 on Monday, Wednesday and Friday and workout #2 (which utilizes different muscles) on Tuesday and Thursday.  That way you’re giving your body the rest it needs to perform those same exercises, lifting the same weights (or using your body weight) at your highest capacity.  You always want to perform your best and with adequate rest, you will.  You will see greater improvements training this way rather then doing the same exercise for 30 days.

Challenges should be geared towards transformation which includes eating properly.  Whether your goal is to put on weight or lose weight, nutrition is a key component to your success.  Couple that with the correct mixture of exercises and you’re on your way to the land of results!  For some reason society has it in their mind that there’s a quick fix….that they’ll see drastic results in a short amount of time and when people don’t see the results they want they get discouraged and stop activity and eating properly all together.  Or, they make the small change and participate in a challenge (like a 30 day challenge) and think they don’t have to do anything after that.  It takes planning and dedication to get the results you want so completing a workout here and there and eating healthy when you think about it won’t create a healthy habit.

In saying that I would like to leave you with 2 beginner workout plans that you can alternate throughout the week to see results.  You can do these at home or in a gym.  My hope is to make people understand that injuries are hard to recover from so be smart about what you’re doing to your body and who’s training you.  Educate yourself first before starting any workout routine; especially one you find online.  Most of the workouts shared on Pinterest or Facebook aren’t formulated and are just a bunch of exercises put together. So educate, educate, educate, educate, educate, educate, educate, educate, educate yourself before doing any type of exercise.

Exercise Reps Sets
wall push-ups or modified push-ups

15

2

standing wide row (cable machine or resistance band)

15

2

dumbbell shoulder press

15

2

laying on ground, chest fly

15

2

standing narrow row (cable machine or resistance band)

15

2

lateral raises

15

2

bicep curl

15

2

tricep overhead extension

15

2

Exercise Reps Sets
squats

15

2

stability ball hamstring curl

15

2

step ups 15 each side

2

lunges 15 each side

2

standing calf raises

15

2

plie squat

15

2

side lying abduction 15 each side

2

plank 45sec-1 min

2

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I’m tired. I don’t have time. Does this sound like you when it comes to exercising?  If so here are some tips on how to fit exercise in without having to exercise for 30-60 minutes at a time.

  • Get outside and play with your kids: It may not be strenuous exercise but any movement to get your blood flowing is a plus!  Hide and go seek, tag, hop scotch and skipping are just a few ideas of some fun games you can play.
  • Gardening: If you’re out long enough trust me, you’ll be sore….in a good way.
  • Walking: A nice walk with the family is a great way to get your daily dose of Vitamin D and tone the legs.  Just as long as the walk isn’t to get ice cream.
  • Tabata workout: You know I had to throw this in there with the launch of my DVD but it’s true.  A 4 minute tabata workout 3 times a week will allow you to see results.  It increases the amount of oxygen you intake to use at a muscular level which in turn burns your food quicker.
  • Do 1 exercise in between commercials: Instead of sitting through the commercials stand up and do some squats.  You’ll be way more productive.  During the next commercial change it up and complete a different exercise like pushups.  You will see a difference with your strength after doing this for a couple of weeks.
  • Dance like nobody’s watching: Dancing is a great way to get some movement into your day.  I guarantee we all shake what our momma gave us when a song we like comes on. Dancing puts you in a good mood so dance your heart out and let your happiness radiate to those around you.tumblr_mtudqaaO1I1r4hp9to1_500

I took to facebook and asked what my next blog post should be about because I was drawing a blank on what to write next. A mom in one of the facebook groups I belong to said that she would like to learn about finding ways to exercise with babies in tow. I think this is a fabulous topic. I recently posted about how to exercise on your own and how to progress from being sedentary post baby to actually following a workout routine.

Now the simple solution would be to go for a walk. It’s great when the weather wants to co-operate (still waiting for the spring weather to arrive) but what do you do if you’re stuck indoors? You can definitely take your walking routine to a mall and create a circuit for yourself. Go for a few laps on the upstairs level, take the elevator down and continue for a couple more laps on the downstairs level. Now that’s an easy way to get in your cardio but what about your muscle conditioning routine?

There are many ways to incorporate your kids into your conditioning routine based on their ages. Easiest would be when they’re sleeping however, our days are forever changing and if they don’t feel like going down for a nap or napping in short increments, then it could become a bit challenging. I’m going to show you different ways to interact and fit in a workout with your kids at every stage.

Infants

This is the easiest stage because most of the time they just lay there on their back. Plus they will love the one on one time with you. They’ll examine your face and will giggle so much when you keep getting closer and further away or will fall asleep when you start moving around…just beware of those sharp nails coming up in your face when they try to grab you. J

Place your baby down on the ground and hover over top of them to perform 20 push-ups (from your knees). Keep in the same position and hold a plank (hold for 30 seconds from your knees or toes). Remain in the same position again for all fours core control (table top position extending opposite arm and leg).

Next, stand up and hold your baby 1 of 3 ways depending on their head control and strength (or if they have just eaten….don’t want to have to stop your workout routine to clean up spit up).

1. Hold them upright in your arms close to your body.

2. Place them in a sling or carrier so you’re hands free

3. Hold them in your hands upright so you can move them up and down.

Perform a squat using 1 of the 3 options above. For #3 you would move the baby down to the ground (feet first) when you squat down and move the baby back up when you stand back up with your arms ending in line with your shoulders.

Perform a lunge with the same 3 options. Ensure your upper body remains straight and doesn’t fall forward when you perform the down phase of the lunge. In other words, don’t allow your chest to get close to your thigh.

Lay on your back and sit your baby on your tummy while supporting them with your thighs (bend your knees with feet on the ground). Hang onto their hands and perform a situp. If you feel that your neck starts to hurt find a focal point (such as your babes face) and ensure to keep breathing.

Toddlers/Kids

This may be a bit trickier since they are fully moving around at this time but there are still ways around this. If they are just over 1 years old they more than likely won’t understand you if you ask them to workout with you. For older toddlers/kids this is completely doable. If you’re able to bring them to the park there are tons of ways to get a workout in while interacting with your child. While they’re running around, pump out a few push-ups against some type of horizontal bar. You don’t have to be flat on the ground to complete a push-up. Incline push-ups may feel a bit easier but they are just as effective. Just add on a couple more reps than you normally would so you can feel some sort of resistance.

To get a great leg workout get into a lunge position while pushing your kids on a swing. With one foot in front of the other you’ll be able to get power to push the swing and fit in a lunge at the same time. Once you’ve built up a bit momentum for them on the swing, get into your lunge position and go down every time they get away from you.

Fun ways to get them to interact would to play some fun games. You can make up a story that you’re on a lake standing on a rock and you have to hop from one to the next so you don’t fall in. Work your way across the room and back again. If you have a couple of kids you can create a type of relay race where you participate with them. This could be done in the house or in your backyard.

When working out you always want to start with the larger muscles and work to the smaller muscles. This is why in the infant section I have it set up with abs last. You don’t want to tax the muscles that are used for supporting you in other exercises.

Another option to getting fit with your baby would be to find a local mom and baby fitness class and participate in that. Keep up to date with current events in your community.

Have a fit day!

Alexis Gradini Advanced Diploma FLMP, CSEP-CPT, CanFitPro-FIS, CPR, First-Aid
fizzique@bell.net
http://www.fizzique.ca
Twitter: @TrainFizzique
Facebook Page: Fizzique Personal Training

Think you need all of the fancy equipment a commercial gym membership provides you?  Nope!  Not only is it too large to fit in an average sized home, it’s crazy expensive.  Most cardio machines will run you over $2000 and same goes for the weight machines.  Who has that kind of money?  I know I don’t.  That is why my home gym consists of small, but effective, pieces of inexpensive equipment.  I can get a full body workout on a small budget and so can you.  How?  With my recommendations, I guarentee you will get a very effective workout.  You may even want to cancel that $50/month gym membership.  Not only will an in home gym save you money, but it will save you travel time too.  I know some of you enjoy taking classes and keeping a membership at a commercial gym is ok.  I’m not trying to knock them down as there are many great benefits of belonging to a fitness centre.  My goal is to give you the flexibility of either working out at the fitness centre or at home.  So here is my awesome list of must-have equipment.

Bosu

Stands for both sides up meaning you can use either the blue side or the black side.  You can perform a lot of great exericses on the bosu.  Training your ankle inverters and everters by standing on it, to working your core is just the beginning of what this baby can do.  A guarenteed ‘feel it on your 1st rep’ piece of equipment.  One of the pricier pieces of equipment on the list, the bosu goes for about $130.

 

 

Gliding Discs

I am a huge fan of these portable discs.  they make every body weight exercise so much harder.  Your body constantly stays in a closed kinetic chain as your feet or hands are not given the ability to leave the ground.  Attacks your core like no other.  For an inexpensive $20 (or less) you can’t get a better product.  Beats doing crunches or working out on weight machines any day. 

 

 

Resistance Tubing

Again, very inexpensive and is the best bang for your buck in terms of having the ability to perform multiple exercises.  Each band has a different difficulty level so the cost will vary based on that.  Can go as cheap as $8 and upwards of $16 this portable band is great for travelling.  Then you really have no excuse that you couldn’t fit in a workout.  Fits right in your carry on luggage and gives you the freedom to workout in your hotel room.  you’ll never have to work out in the dull and dingy hotel workout room again.

 

 

Stability Ball

I’m sure you know exactly what this is.  Stability balls (or swiss balls) have been around for a very long time.  A lot of schools and offices have now adopted this piece of equipment in replacement of chairs.  The rolling motion allows for a smooth execution and again allows you to target your core.  Going for about $30 you’ll roll on the floor laughing (like the pun?) at how many ways you can utilize this piece of equipment.

 

 

 

Medicine Ball

These weighted balls create resistance and are more funcitonal then using dumbbells.  Ranging in weight, I would personall recommend the heavier balls.  After all, you want the most bang for your buck so you may as well make the exercise challenging.

 

 

To create exercise programs with these toys, Fizzique is always an e-mail away.

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