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Indoor Vs. Outdoor Workouts For Women Age 50 And Older

10 Dec

-Some of the attributes of working out indoors are:

  • One can have access to workout equipment (i.e. selectorized machines) that one cannot have access to outdoors.
  • One can workout even if the weather conditions are bad (i.e. snowing heavily).
  • You can use free weights for strength training.
  • One won’t need bugs spray
  • It’s safer

Finish Fit Boot Camp® is held outdoors and there are many women over 50 that participate in our boot camps. Some of the attributes of working out outdoors are:

  • Get Vitamin D from the Sun.
  • Body adapts to different weather conditions which in turn builds up the immune system. Hence, one is less likely to get sick with the weather changes.
  • One can breath fresh air and see the sun come out as one is working out (during the 5 am classes).
  • One can incorporate sprints and runs on different ground conditions that one cannot mimic indoors.

-Tips for getting started with either:

  • Establish a certain time of day to exercise and book it on your calendar. This will ensure that you stick to your plan.
  • Find a reputable trainer that can help you.
  • Visit several gyms or outdoor boot camps and try them out for a few days before joining.
  • Set SMART goals (specific, measurable, achievable, relevant, time bound).
  • Find a workout partner. This will allow you to have a system of checks and balances. You can motivate one another and help each other stay accountable.

Are you ready to #finishitwithfinishfit?

Body Weight Circuits Explained!

2 Dec

What are the benefits of body weight workouts?

  • The obvious one is that there’s no equipment required
  • You can exercise no matter where you are
  • You can do plyometrics, strength training, and agility drills all with just your body weight

When should you do body weight workouts (as a stand-alone workout, part of a larger workout, before or after cardio, or all of the above)?

  • Body weight workouts can be performed in all of the above situations. The key is to have the right workout plan that is periodized.

How do you create a body weight workout for yourself? I follow the prescription below not only for myself but also for Finish Fit Boot Camp® .

-Circuit #1

  • Power move
  • Knee dominant move
  • Upper body vertical pull
  • Upper body horizontal push
  • Core
  • Anaerobic finisher

-Circuit #2

  • Agility move
  • Hip dominant move
  • Upper body horizontal pull
  • Upper body vertical push
  • Core
  • Anaerobic finisher

-This programming must be modified every 4-6 weeks to prevent plateaus.

How do you choose exercises and create or adjust the workouts and how can you add plyometrics, progressions, or resistance bands to make moves more difficult?

Simply plug in exercises in the above formula:

Circuit #1

  • Power/Plyometric move-Jumping Jacks
  • Knee dominant move-Air squats
  • Upper body vertical pull-Pull ups
  • Upper body horizontal push-Pushups
  • Core-Planks
  • Anaerobic finisher-Burpies to front jacks (countdown)

Circuit #2

  • Agility move-Ice Skaters
  • Hip dominant move-Single leg bridges
  • Upper body horizontal pull-Body weight uni-row
  • Upper body vertical push-Inverted pushups
  • Core-Side planks
  • Anaerobic finisher-30 sec sprints

Plyometrics can be added in the power or agility section of the formula (as seen above) and resistance bands can be added to the knee dominant (i.e. squatting forward/reverse band walks) or then hip dominant portion of the formula (lateral band abductions).

Are you ready to #finishitwithfinishfit?

 

 

7 Steps A Novice Can Take To Feel Less Awkward About Going To The Gym

3 Nov

First time gym goers can feel less awkward going to the gym by doing the following:

1) Start with “Why?”

Before going to the gym, ask yourself why you decided to join a gym. Reminding yourself of your goals will help you overcome the anxiety of going to the gym.

2) Focus on yourself not others

Other gym goers are too busy working out to pay attention to what you’re doing. Just focus on yourself and don’t worry about what other people might be thinking.

3) Begin with a plan

You are less likely to be intimidated if you have a game plan. You can ask a trainer to show you around, use a workout app, or watch workout tutorials on YouTube to get a better idea about what to do.

4) Try taking a class

Most gyms offer free classes with their memberships. Ask the membership advisor to recommend a few classes that you can take. All you have to do is follow the instructor.

5) Create your own playlist

Good music will help you take your mind off your surroundings and give you the energy to get through your workout.

6) Try to avoid Peak Gym Hours

Gyms are crowded before work and after work (before 8 AM and after 5 PM). If you attend the gym during quiet hours, you can take your time to experiment and learn how some of the machines work without having to worry about someone waiting to use the very machine you’re trying to learn.

7) Shop around for the right facility

Try a few gyms out before joining. If the facility is clean, the members are nice, and the machines always work, you’re  less likely to be anxious about going to the gym.

Are you ready to #finishitwithfinishfit?

Why Women Aren’t Losing Baby Weight PostPartum

27 Oct

-Why is baby weight so hard to lose?

Many women nurse after child birth. Weight loss experts suggest that they should cut calories to lose weight. Unfortunately, milk production diminishes with a lower calorie intake so nursing postpartum women cannot reduce their calorie intake.

-What are common mistakes women make when trying to lose baby weight?

Women are too hard on themselves and want to lose the weight ASAP. A steady gradual weight loss is the key so that fat mass rather than muscle mass is lost.

-What are 1-3 specific tips for women trying to lose baby weight?

1) Walk with you baby to burn calories (either carrying your baby or taking it on a stroller walk).

2) Women should find other postpartum moms in the area and form a group that holds each other accountable to exercise and eat healthy.

-What are some things within your control that can impact postpartum weight loss?

1) Getting in daily exercise

2) Eating healthy

-What are some things outside your control that can impact postpartum weight loss, and when should you talk to your doctor?

1) Shoulder or neck pain from carrying the baby during the day could make one want to avoid exercise. This would inevitably make weight loss difficult.

2) Women who are bloating (carrying extra water weight) should consult a physician. Such a scenario may require medication and could make weight loss difficult.

Are you ready to #finishitwithfinishfit?

The Best Pre-travel Workouts For Flights And Road Trips

20 Oct

The best exercises to do before/during flights and road trips are as follows:

1. Perform the following body weight circuit (3X12).

  • Body weight squats
  • Pushups (modified pushups if you cannot do regular pushups)
  • 1-arm water bottle rows
  • Planks

2. A few types of stretches and other workouts, with details on why it’s beneficial for travelers long car and plane trips

  • Child’s pose to stretch the back
  • Cobra to stretch the hip flexors
  • Cat and Camel poses to stretch the torso and the upper back.

3. How far ahead of time they should do the workout?

  • One should perform these exercises about 45 min prior to the trip and the stretches about 20 min prior to the trip.

4. How does it help with your overall health?

  • These exercises will help build muscle and burn fat calories while sitting on long trips. The stretches will not only increase flexibility, but they will also help prevent back pain.

Are you ready to #finishitwithfinishfit?

 

 

What Are The Best Exercises For Shapely Shoulders?

14 Oct

A “Complex” involves 2 or more exercises, there are no rest periods between the exercises, and the training load is the same for each exercise. You only need one piece for equipment to perform complex. In a Succession complex, you complete a set number of reps for each exercise before moving on to a different complex (as opposed to a “Sequence Complex”).

Here is my favorite “Shoulder Succession Complex” for building shapely shoulders:

Dumbbell “Arnold Press” to dumbbell “Shoulder External Rotation” to dumbbell “Reverse Fly”. The reason why I like this shoulder complex is because it targets are 3 major shoulder muscle groups. The Medial Deltoid (Arnold Press), the Anterior Deltoid (Shoulder External Rotation), and the Posterior Deltoid (Reverse Fly). This complex also eliminates the need to use other types of equipment such as cables or machines.

Are you ready to #finishitwithfinishfit?

My Favorite Thigh Exercises!

6 Oct

1. Name of thigh exercise: Band Walks

-Why I like it? Because it’s simple, highly effective, and can be done anywhere. One can increase or decrease the resistance by simply changing bands.

-Step-by-step instructions:

  •  Stand with your feet shoulder-width apart and the tubing or band around your lower thighs.
  • Slightly squat and slowly step out to one side, keeping your core engaged and toes straight ahead.
  • Repeat stepping to one side or the other as directed.
  • Variation: Step forward and backward at 45 degrees.

2. Name of thigh exercise: Inner Thigh Stirring

-Why I like it? Because it can tone and firm the inner thigh muscles without making them look bulky. Best of all, you don’t need equipment to perform the exercise.

-Step-by-step instructions:

  • Lie on one side propping your head up on one hand with your bottom leg straight and your top leg bent with your foot on the floor in front.
  • Raise your bottom leg up straight as high as you can, rotating the leg forward, making small circles.
  • Reverse the movement making small circles in the opposite direction.

Are you ready to #finishitwithfinishfit?

What Is The Versa Climber?

22 Sep

The Versa Climberis used by LeBron James, Lady Gaga, Stephan Bonnar, Peyton Manning, Jennifer Aniston, Hillary Duff, etc.

-How to use:

The versa climber has 2 permanent factory pre-set options. They also comes with or without a seat.

  1. Contra – Lateral Movement Pattern (Cross-crawl): Contra-Lateral Movement Pattern (Opposite left arm right leg up, right arm left leg go up at the same time). It is the same movement pattern we use in while we crawl and walk. This helps strengthen the intrinsic core muscles and obliques. It also helps to integrate the nervous system with all the other systems in the body.
  2. Standard – When you climb a ladder, the hand that moves up a rung is followed by the foot on the same side of the body. The same sides climb up and down at same time in a side to side motion. It is similar to how baby’s crawl.

Both can be done with or without a seat to make it load bearing, partial load-bearing, or non-load bearing. You can use a polar heart rate monitor to track calories and heart rate.

The arm position can also be adjusted to accommodate taller or shorter individuals.

Some movement patterns are as follows:

  • Mid-Length: Similar to “walk” or “jog. About “6” to 8″ range.
  • Full-Length: Long strides, as high as you can reach. Within the 7″ to even 17″ range.
  • Double-Ups: 2 strides mid-length, followed by 2 strides full-length.
  • Sprint: All-out movement at mid-length.
  • 4X4: All 4 strides mid-length, followed directly by 4 strides full-length.
  • Rip: Long explosive full-length strides. Short and long strokes can be mixed with fast speeds and resistances.

It can be used in sprints or circuits (i.e. complete 2 min climb followed by Turkish Get Ups).

As a general rule, a 5% increase in training heart rate is recommended every 4-6 weeks

-Benefits:

The Versa Climber is one of the best total body, non-impact, vertical trainers. It allows for cardio without the toll to the knees that often comes with high impact cardio (like running). A higher resistance setting makes the Versa Climber a more slow-paced, strength-building machine, whereas minimal resistance makes it more cardio-focused.

It engages all the major muscle groups that are used in grappling, boxing and jiu-jitsu — something a treadmill cannot do. It allows for circuits that are hugely explosive in short bursts.

It helps strengthen weak glutes and weak spinal erectors. The machine only moves as fast as you do so unlike a treadmill there’s no lag time to speed up which allows for a more intense anaerobic workout.

The Versa Climber burns more calories than a treadmill per minute.  A 20-30 minutes workout can burn more calories (600-800 calories) than many 60-minute class.

It forces you to use both your lower and upper muscle groups, without putting pressure on your joints.

-Who they might be right for:

It’s Important for functional movement (Quadruped Diagonals). Being on all fours allows for reciprocal patterning. It works the inner core (multifidus, ta, pelvic floor, the diaphragm). Climbing increases intensity of Quadruped Diagonals. It allows for full weight bearing, partial weight bearing, and almost non-weight bearing functional patters. So, it allows for older clients or rehab-patients to achieve full hip extension (either in seated or standing position) that they cannot normally get from recumbent and stationary bicycles.

Those with knee injuries (i.e. ACL or MCL injuries) can exercise with little risk by doing non-load bearing exercises (seated) or by doing partial load bearing exercises (getting on and off the seat).

Athletes can use it to improve their VO2-Max (3 min sprints with 12-in steps).

The average person can use it to improve their strength or cardiovascular system.

When we crawl, walk, climb, and run our opposite limbs work together. It is through this cross-patterning or contralateral limb movement that the left and right hemispheres of the brain communicate. When this happens the brain becomes more efficient, we can think more clearly, and we can achieve better reflexive strength and control.

Are you ready to #finishitwithfinishfit?

Eating Healthy And Avoiding Weight Gain While Eating On A College Meal Plan

8 Sep

Here are some simple tips for eating healthy and avoiding weight gain while eating on a college meal plan.

  1. Pick the protein first. Is there grilled chicken breast, lean beef, shrimp tuna, beans, etc.? Pick a healthy protein first and then add the veggies. Substitute a side salad for fries or baked potatoes.
  2. Choose your veggies second: Is there a salad? Veggies and dip? First, pick your protein, then add your veggies. You can often get chicken breast or fish etc. on top of a salad. Avoid croutons and heavy sauces on your salads.
  3. Pick healthy side dishes: Often you can assemble a pretty good meal from a few side orders, such as a single egg or a cup of fruit.
  4. Reach for healthy appetizers:  First, assume the portions will be big. So get a small item or two instead of pasta or a platter ribs.
  5. Avoid the sweets: Reach for an orange instead of cookies to satisfy your sweet tooth.
  6. Choose soups over carbs: Pick soups instead of pastas and spaghettis. Soups can help you stay satiated without the added calories.
  7. Last but not least, exercise at least 3x/week.

Are you ready to #finishitwithfinishfit?

Should I Join A Group Fitness Program Or Not?

25 Aug

Group fitness classes are more popular than ever. Here are the pros and cons of this type of workout:

Pros:

  • People who sweat together stay together. Group fitness classes bring an element of camaraderie and competition that helps people stick to their fitness program.
  • Generally, you’ll work harder that you would on your own.
  • You’ll end up doing exercises that you might not have thought.
  • You’ll get good full body exercises that will work not only your muscles but also your cardiovascular system.

Cons:

  • The exercises will be more general and not custom to your needs.
  • The instructor may not be able to correct your form during each exercise.
  • You might perform exercises that may actually cause harm (especially if you have any previous injuries).
  • You probably won’t have someone track your results and give you nutritional guidance as you would with a personal trainer

Are you ready to #finishitwithfinishfit?

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