Tag: strength training

Common Workout Mistakes

#1: Sticking to Cardio Only

Women especially tend to camp out in the cardio section for their whole workout.  It may the fear of bulk (which we all know now is crazy talk) or it may just be because you prefer cardio, but cardio is only half the picture. It is true that if you are trying to lose weight, cardio should be your number one focus, but without building muscles, you will still be flabby- you’ll just weigh less. (trainers call these girls "skinny fat") Muscle also boosts metabolism, so the more muscle you have, the more calories you burn through out the day, even at rest. You should strength train a minimum of 2-3 times per week, allowing at least 24 hours of rest in between workouts so your muscles can repair themselves.

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#2 Always Using Machines

Machines serve their purpose: they’re pretty self-explanatory, and, well, that’s about it! If you are trying to learn the form of an exercise, machines are a great way to get used to the proper feeling. However, they only work one muscle group at a time, and since they keep you in proper form, your stabilizing muscles don’t get a chance to work along with the primary muscle.  The problem with that is when you go to use that muscle in real life, the other muscles that help it out aren’t as strong, therefore hindering your performance.  Free weights allow you to multitask, making for a shorter workout (squats with bicep curls) allows you to burn more calories. Training your body in the way it is designed to move, through free space, as with dumbbells and cable machines, is going to use more muscles, and produce greater results.

#3 Not Having a Plan

Time is very important to everyone and I’m always overhearing people talking about the lack of time they have. An easy way to avoid wasting time and energy during workouts is to come with plan. Write it down or mentally come prepared so you can quickly move from one exercise to the next without meandering and make sure you hit every muscle group instead of winging it. This also helps if you’re at the gym during busy hours, you can easily move on to your next exercise without hovering.  A personal trainer is a great tool to jump-start your program. They’ll create a customized & progressive plan for you based on your goals and may show you exercises you haven’t thought of.

#4 Doing the Same Routine Over and Over Again

A plan is important, but switching it up is paramount. Your body is smart, but also lazy! If it can figure out what you are going to have it do, because you’ve had it do the same routine for the past 3 months, its going to figure out how to do it with the least amount of energy possible: this is called a plateau and can be very frustrating.  I’m sure you or someone you know has experienced this, “I’ve been going to the gym 6x a week now for 3 months now and my body hasn’t changed!” Switching up your routine every 3-4 weeks will keep your body guessing and keep the results rolling. Changes can be in the actual exercises or equipment or as simple as weight, sets or reps. It’s best to change 1 or 2 variables!

Hope this helps :)

Powerful workout: yoga and strength exercises at home

The best way to burn calories and morph your body is to move quickly and with intention. I like to combine powerful yoga poses with strength moves for my personal training clients.

Sophie adjusts male student

Here's an example of a routine- you can do these exercises at home or at the gym, combining yoga and strength, with or without added weight!

*this is a great strength and toning work out... If you haven't gotten cardio yet, I would suggest this as a starting point before a jog or right after wards to cool down.

1. Push Ups with Core Work: Stand with your feet together, arms at your sides. Bend over (it's okay for knees to be slightly bent) and place your hands or fingertips on the floor in front of you. Walk your hands forward into plank position and do 3-5 push ups. Crawl your hands back to your feet, using your core every inch of the way. That's one rep. Continue moving until you've done 6 to 8 reps.

2. Walking Lunges: find a long hallway or big room. begin doing walking lunges lengthwise across the floor. Go slowly at first, paying careful attention to your front leg. Make sure it is around 90 degrees, with your knee over your ankle. then again, slowly, step the back leg up to meet the front. If you have weights you can do a bicep curl while lunging and step up with your arms by your sides. Continue for 50 on each side, back and forth across the floor until your legs are burning. (*you may not feel this burn today but you certainly will tomorrow!!)

downward-facing dog3. Downward Facing Dog: Come into a plank pose (upward push up position). push your butt up in the air until you form downward dog position. Arms are long, strong and straight. Hands are parallel in front of you, arms shoulder with apart. Focus on the L shape of your thumb and pointer finger, pressing into the floor. Now bring your attention to your legs and feet. Try and ground your feet, focusing on all 4 corners of each foot. Try and get your heels as close to the floor as possible. (this is a great stretch for your back and legs. hold this for 1-2 minutes)

4. Mountain Climbers: From downward dog, get into plank position with your hands directly below your shoulders and your feet together. Bend your left knee and draw it toward your nose. Extend back to plank. Repeat with your right leg. That's one rep. Do 20 to 30, moving quickly. *Be sure to keep your back flat and tuck the belly!

Drop down, flat on your belly and rest your head to one side for 30 seconds. then switch to the other cheek for another 30 seconds, taking deep and long breaths in and out.

5. Airplane: From the laying down position, put your arms out to the sides as if you are an airplane or making a T with your body. take a deep inhale through the nose, and lift everything up-your arms, legs, feet, chest and head. Hold for 10 seconds, then come down and rest for 10 seconds, closing your eyes.

6. Swimming: Stay on your belly, this time kicking your legs behind you vigorously and move your arms in front of you, moving them up and down, opposite leg to opposite arm. Do this for 30 seconds-1 minute.

7. Child's Pose. Stretch the lower back by resting in child's pose.  balasana

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Exhale and lay your torso down between your thighs. Broaden your lower back across the bottom of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.

Lay your hands on the floor alongside your torso, palms up, to release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.

*If you have the time, do the entire routine one more time!! You'll find each exercise is easier since you've already been there before and your muscles are prepared for the positions.

If you don't have the time or feel ready to end, take a few minutes on your back to close your eyes and bring your knees into your chest, releasing the tension in your lower back. Slowly release the legs onto the floor, and take a few minutes to just be quiet, letting go, sinking into nothingness. Savasana.

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