Does Your Workout Work For You?

When you get ready to head out to the gym do you know what you’re going to do when you get there? Do you have a plan or do you just get there, hop on a piece of cardio equipment and go through the same routine you’ve been doing for years? I can tell you that I have seen the same people year after year at the gym that look exactly the same as when they first joined and here’s why…

1. You do the same routine or go to the same class every day.

You need to add variety to get results. The body will adapt quickly to the same 30 minutes on the StairMaster every day. Do a combination of strength training and cardio, check out a different class, or get on a different piece of cardio equipment. I personally love kickboxing, there’s nothing like punching and kicking a heavy bag to release stress! If you really want to torch some calories I suggest adding in a kickboxing class.

2. You have no idea what you’re doing or how to use the equipment at they gym so you only go to the machines you know how to use.

My suggestion is to find a trainer that can help you learn how to use the equipment and create a plan for you to meet your fitness/weight loss goals. When working with a trainer start from day one writing down your workouts so you can use them on the days you are not with your trainer. For most people having a trainer is not a luxury, it’s a NECESSITY! Having a standing appointment with a trainer will help keep you motivated, safe, and most importantly ACCOUNTABLE.

3. You multi-task while working out. What I like to call “Cell phone cardio”.

I cannot begin to tell you the number of times each day I see women sitting on a recumbent bike, walking the treadmill, or some other piece of cardio equipment while texting away on their cell phones. If you can text while you’re working out, you’re not working out hard enough. I put one of my clients on an elliptical machine and she flipped out because her heart rate went up to 12o BPM’s she told me that “someone” told her that for her age/size she shouldn’t go above 120 BPM’s. I gently explained that you need to go by how you feel, NOT the number on the screen. Can you carry on a conversation? If the answer is yes, you are not working hard enough.

4. You find a routine in your favorite fitness magazine or one that a “celebrity” is doing and expect it to work the same for you.

I applaud you for making the effort to pull out the routine and try it. Unfortunately, more often than not, you’re not putting in the same kind of effort/intensity required. The model or celeb in the photos is working with a trainer and nutritionist on a regular basis. Not to mention, they airbrush these people to make them appear perfect. Find something you like to do, put the effort in, and stick to it!

5. You tell yourself that since you went to the gym today you should reward yourself with a bag of cookies or chips. WRONG ANSWER!

You can spend hours at the gym working out but if you fill your body up with processed junk food, you are wasting your time. You need to feed your body with healthy nutritious food not empty calories. Every Saturday I go to the grocery store and stock up on what I will need for the upcoming week. Fuji apples, spinach, zucchini, eggplant, peppers, mushrooms, chicken, turkey, oatmeal, egg whites (in the carton), almond milk, protein powder, etc. On Sunday, I grill/cook all my chicken and veggies so that it’s all ready to eat. Every night I put together my cooler and fill it with my breakfast and lunch for the following day. I also include a shaker for protein shakes, small Tupperware containers with 1 serving of protein powder, and apples for snacks. A little preparation goes a long way!

These are just some of the mistakes I see at the gym on a regular basis. If you are committed to making a change in your life through exercise and nutrition then find the help you need to get you where you want to be. Go to the front desk at your gym, look around at the people at your gym find the most fit person and ask them what they do. Go online and order books on fitness & nutrition. The book I’m currently reading and one I’d highly recommend is IMPACT by Todd Durkin it’s filled with great information, motivation, and inspiration.

Most of all just get up and MOVE!!!

xoxo Fit Chica

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Testimonial for TRX Training

I take pride in working with my clients, developing a personal relationship, and helping them achieve their goals. Read what one of my satisfied clients has said about my TRX classes!

“So there I was, at the WRONG end of my closet…not good. I’m turning 40 this year and am actually excited about it.  But, it was time to admit that I can’t fight Father Time forever. It was time to stop spending six months getting in shape and then letting it all go until those pants no longer fit, only to start all over again. I needed direction but couldn’t afford a personal trainer. Does that sound like an excuse? Not good enough? Well, I have two little kids and erratic work hours, making it really difficult to attend evening classes. That’s 0 for 2 so far. Did I mention I’m a night owl and HATE getting up in the morning to go to the gym? Three strikes. So that was it, right? Not so fast; all these excuses didn’t change the fact that I had three pair of pants (including the “mom” jeans) that fit me. Then, there were those two little kids at home who needed a good role model, not someone who would just keep buying new pants while ending up sick and frail before her time. Speaking of time…JUST IN TIME, Clarita found Jennifer Billings and TRX! No one and nothing else in this world could get me to the gym at 6:00 a.m.; but, just three classes a week for two months have me back at the right end of my closet! YAY!! I’m also stronger than I’ve been since my 20’s. The best part is that TRX is included in my Personal Best monthly dues! Am I using too many exclamation points? I can’t help it. Personal Best is the only gym in the South Bay that doesn’t charge extra for TRX. Since there are only 5 students per class, it’s really like having a personal trainer. Besides the fact that Jennifer is totally fun (EVEN at 6:00 a.m.!!), the small classes allow her to tailor the workout for those “extra special” areas. So, what are you waiting for?” 

Kara C.

If you are interested in getting in shape, working with the TRX, or just getting some information, send me an e-mail at jenniferb@dolphitness.com. If you would like to purchase your own TRX, click here or on the banner below:

TRX Boot Camp Classes at Personal Best

Jump start your metabolism while sculpting long, lean muscles using the TRX Suspension System. The TRX is a unique training tool that provides endless exercise options for all fitness levels using your own body weight and gravity as resistance.

Check out a class in action:

Classes meet Mondays, Wednesdays, and Fridays from 6 a.m. to 7 a.m.

Sign up online by clicking below:

Inner Thigh Exercises

Someone sent me an e-mail after coming across my website, they wanted to know what exercises they could do to tone their inner thighs. With Summer just around the corner I thought it might be nice to share this with all of you. 
 
Inner thighs are always difficult to target by themselves. It is important to do other leg exercises which target the surrounding muscles i.e. quads, hamstrings, glutes. Lunges, squats, 1 legged squats, leg press, leg extensions, hamstring curls, etc.  are great for creating lean and sculpted legs. If you are at a gym, using the seated abduction/adduction machine is always a nice addition as well.
 
Inner thigh pull: Attach an ankle cuff to the low pulley on a Freemotion or other machine which allows this. While standing, put the cuff on the ankle closest to the machine, set the weight to the lowest level to start then move your leg in front of and across your body do 10-15 reps, 3-4 sets on each leg. This is a slow and controlled movement. Make sure you hold on to the machine firmly as you do this exercise. Play with the position of your feet throughout maybe flex your toes for one set and point them for another. As you get more advanced, you can add weight but always ensure that your form or posture does not suffer. This is a small and controlled movement so heavy weight is not necessary.
 
Inner thigh presses: Grab a stability ball and lie on the floor, put the ball between your knees keep your hips on the floor and squeeze the ball repeatedly (little presses/pulses) keeping tension on the ball, repeat 20-30 times, 3-4 sets.
 
Inner thigh leg lifts: Grab a pair of 2 to 5 lb. ankle weights, lying on your left side ensuring that your head, shoulders and hips are aligned. Use your hand to prop your head up, cross the right leg over your left and place your right foot on the floor. Now lift and lower the left leg (this is a small movement) 20-30 times then, without stopping, keep the left leg lifted and make small circles 10-20 times forward then 10-20 times backward. Repeat on the right side. Click here for a video of this exercise.
 
Stair crosses: If you have stairs nearby, stand sideways at the bottom of the stairs holding on to the railing for balance. Put your right foot on the first stair and cross your left leg over the right to get to the next stair. Continue till you reach the end of the stairs. For added resistance, you can add 2 to 5 lb. ankle weights.
 
Plie squat: Stand so that your feet are shoulder width apart with your toes turned out like a ballerina. Now, come down into a squat keeping your chest and shoulders lifted throughout the exercise, do 10-15 reps, 3-4 sets. As you get more advanced, grab a 10-30 lb. dumbbell and hold it lengthwise as you squat. You can also use a barbell, I just prefer a dumbbell.
 
There are several other exercises that target not only the inner thighs but the legs and glutes as well. These are just a few. Repeat these exercises a few times a week and watch those inner thighs get stronger and more toned.
xoxo-Fit Chica

TRX Boot Camp Classes at Personal Best in San Pedro, CA

Jump start your metabolism while sculpting long, lean muscles using the TRX Suspension System. The TRX is a unique training tool that provides endless exercise options for all fitness levels using your own body weight and gravity as resistance. The design of the TRX allows you to transition fluidly from exercise to exercise and helps you increase your overall body strength, while improving balance, flexibility, and endurance. In this class, we will alternate between functional exercises and cardio-intervals to burn loads of calories and build a strong, stable core. All levels welcome. 

Spaces are limited so you receive personal attention. Only 2 spots left for February so sign up today!!

Classes meet Monday, Wednesday, and Friday from 6 a.m. to 7 a.m.

Two ways to sign up!
Sign up online by clicking below:

Located at: 643 W. 6th Street, San Pedro, CA 90731 

Or, send me an e-mail: jenniferb@dolphitness.com

Fitness Anywhere. Anytime.

On the beaches of sunny Southern California you’ll see people walking, running, biking, rollerblading, surfing, lunging, squatting, doing yoga, and now, TRX-ing. No, this is not a typo. TRX-ing is now a verb! 

I did not know much about the TRX so I called a local trainer and he put me through an amazing full body workout. I thought I was pretty fit but that workout left me sore all over. I couldn’t believe how my abs were engaged in every exercise. Did I mention my glutes? I’ve done a lot of leg and glute exercises but nothing has ever gotten into my glutes like a suspended lunge. After that workout, I was hooked! I bought the TRX Suspension Trainer home bundle which includes a TRX, instructional DVD and guide. I also purchased the door anchor so I could try it out at home. Fortunately, there was a trainer certification class shortly after I received my TRX so I enrolled and became a Certified TRX Trainer.

The TRX Suspension Trainer was originally created by a Navy SEAL and is the now one of the hottest total body tools on the market. In fact, Men’s Health magazine named it as Best Total Body Tool for 2009. It is portable, light-weight, and convenient to take anywhere! The entire thing only weighs 1.67 lbs. The TRX is a couple of straps with handles similar to what it at the end of a resistance band but has added foot cradles.

 

 

You can attach your TRX to any stable anchor as long as the anchor point is at least 6 ft. off of the ground. Hang it over a swing set in the park, a pull up bar, Smith machine, or over the side of a life guard station (my personal favorite :D), wrap it around a volleyball post or a tree. I even taught a class at lucy in Manhattan Beach on Fitness Friday. Fitness Friday @ lucy Manhattan Beach

See what I mean, anywhere there’s a stationary object that can handle your body weight you have a place to hook up your TRX.

Who can use the TRX? EVERYONE can use it. From professional athletes like Drew Brees and MMA star Brandon Vera to the average Joe. Regardless of your fitness level, you can use the TRX. The TRX allows you to perform a myriad of functional exercises using your own body weight and gravity to increase the difficulty of an exercise. TRX-ing will help you increase your overall strength, sculpt your arms, legs, and core, improve your balance and coordination, speed and agility. There are several DVD’s, YouTube videos, wall charts, and even a fun card game called FitDeck to teach you the many exercises you can do to take your fitness routine to the next level.

There are over 400 exercises that you can do on the TRX but don’t worry, you don’t have to do all of them. I trained my brother a few weeks ago and my 8 year old niece had the best time trying all the exercies and just using the TRX as a swing. Have fun, get creative, and get FIT!

Christmas is coming so tell Santa to send you one! Order one today:

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