Apr 07

Fitness Friday Medley 2 (April 3-9 2017)

by Personal Trainer in Blog, Exercise, Fitness Friday Medley, Inspiration 0 comments tags: exercise, fitness, Fitness Friday, get back in shape, health, movement, routine, tips, training, workout
Hello again, and welcome to the Fitness Friday Medley 2. If you missed out on last weeks post, you can view it here. This weeks wrap talks about some of the “not so sexy” fitness topics that often are overlooked. When I say “not so sexy”, I mean things that won’t give you a round booty, huge guns or superman speed, at least directly. Indirectly, they all are important pieces of a proper fitness regimen. Read on to find out why. Exercise of the Week: Balance Training Ok, well Balance isn’t so much a simple exercise as it is an element that should be part of everyone’s fitness training regime no matter what their goals are. Like cardio, the less you practice it, the worse it becomes. As you get older and stop being more physically active, poor balance can also be a source for injuries. Please have a look at a more in depth piece I wrote a few years ago regarding this subject here . Smart Recovery One of the most often overlooked elements to a healthy fitness lifestyle is recovery. How you spend your time in between workouts is just as important as the time you spend working […]
Apr 05

Workout Wednesday #4 Movements for Paddle Sports

by Personal Trainer in Blog, Exercise, Workout Wednesday, Workout Wednesday 0 comments tags: exercise, fitness, get back in shape, movement, routine, SUP, surf, swimming, tips, training, workout, workout wednesday
Summer is almost here, prepare now! It’s been a while, but Workout Wednesday is back. Today I want to talk about summer. If you live in the northern hemisphere, you most likely have 1 thing on your mind, time on the water! Whether you kayak, sup, surf or swim, there’s no better time to get the body ready for a long injury free summer of fun activities. Quality time prepping the body will also make the body perform better in all aspects of you activities. Swim longer, paddle further and recover quicker. Isn’t being healthy and playing all the time what life is all about? Getting hurt is no fun. Getting hurt early into summer, or early on an epic fun trip can mean lots of time and sessions missed. Paddle sports in general are very tough on the upper body as most motions will be done hundreds ,  if not thousands of times every day while out there adventuring. That sets them up to be very stiff, sore and left in a  weak state where they could rip or tear much easier. Strengthening and stretching muscles on a regular basis will keep your body stronger and more prone to […]
Mar 24

Fitness Friday Medley 1 (March 20-26, 2017)

by Personal Trainer in Blog, Exercise, Fitness Friday Medley, Inspiration 0 comments tags: exercise, fitness, Fitness Friday, get back in shape, health, movement, tips, training, workout
Love it or hate it, the internet can be an amazing place to find out everything you need to know to help you reach your fitness goals. Nearly everything you need is just a few keystrokes away. As much as this is a good thing, it can also be very overwhelming. Thousands of articles, blog posts, videos and audio clips get posted each and every day, all meant to help you get in shape. For the outsider looking in, confusion is inevitable. Since I constantly have clients asking me the best places to find information that will help them stay focused and motivated, I’ve decided to start a weekly post with some of my favorite tips and tricks. Welcome to the Fitness Friday Medley 1. Exercise of the Week: The Plank It may not be a sexy, but it is one of the most effective moves that one should master to help lay down a base for fitness success. Watch the video below for the why and the how to perform a perfect plank. Why do so many people fail at fitness? Comedian, Announcer, Show Host…. Joe Rogan is a lot of things. He also has a deep passion for fitness […]
Jun 06

Monday Motivation 7

by Personal Trainer in Blog, Inspiration, Monday Motivation 0 comments tags: exercise, fitness, health, monday motivation, movement, routine, tips, workout
“Insanity: doing the same thing over and over again and expecting different results”. -Albert Einstein This week’s tips are all about things that seem to be common sense, but are mistakes made by almost every single person working out, REPETITION. See, the human body is one of the most amazing creations, ever. It has a keen sense to want to change and adapt to the things that we put it through. This can apply to a lot of different things, but for now lets keep it to fitness and how it relates to your workouts or runs. 1.Change up your workout routine Since the body has a special ability to conform and adapt to the physical challenges we put it through, it is necessary to change up your routine often to continue to see progress. Keep the body guessing=body works harder=more calories burned. This is also a good thing to do if you are hitting a plateau (no gains or losses in a few weeks of consistent exercise) or just to simply freshen things up and make it a little more enjoyable. 2. Get off the Treadmill! To understand this more, read #1. Repetition=Adaption=Body “cruise control”=less calories burned. Even something as simple as 20 […]
May 25

Workout Wednesday #3 HIIT For Runners

by Personal Trainer in Exercise, Inspiration, Workout Wednesday 0 comments tags: exercise, fitness, health, hiit, runner, running, tips, training, workout, workout wednesday
If you missed my first 2 post’s on HIIT, and why it is so important for runners, I would recommend reading them first before proceeding with this workout to get  better understanding of the how/why to my methods for the workouts.  Both posts can be found here and here. This will be part 3( or week 3) of 5. Intensity goes up a bit, and we start to work with lateral (side to side) movements. The process will be the same as in part 1 and 2, as it will be for the following 2 workouts to come in the series.   Why work lateral when you run forwards? When I train runners, the first thing I always find out is that most of them are not training any other motions then moving forwards. This is not a good thing! When the body becomes used to doing one thing over and over, it can easily adapt to the movement which means it will not be functioning at peak performance. Injury Prevention is also a big reason. In fact, the largest connecting tissue in the body runs right down the side of your leg (Iliotibial Band or ITB ). It’s job is to hold your thigh muscles […]
May 15

Monday Motivation 6

by Personal Trainer in Blog, Exercise, Inspiration, Monday Motivation 0 comments tags: exercise, fitness, health, monday motivation, routine, running, tips, workout
For this weeks take on Monday Motivation, I want to add 2 key components I feel are some of the most important items that should be the base of any fitness aspiration. Log 3 consecutive days of meals. If you are just starting out, the point of a new “routine” in the first place is to make changes from what wasn’t working to something that hopefully will. As I have come to determine , most of my clients have no idea how many calories they are actually taking in. Since weight loss or muscle gain in its easiest form is calories in and calories out, it really is a game of the numbers. Once you have everything logged, use a nutrition app such as  MyFitnessPal or the US govt site ChooseMyPlate to calculate your daily calories . The results may suprise you and may just hide the key to shedding the pounds. Log 3 workouts or runs.  In part 2 of my “Top Ten Tips for Getting Back In Shape” series, I talked about the importance of planning. Knowing what you are going to do in the gym(or wherever you exercise) helps keep you on task and helps you get in and out more efficiently. Another thing I noticed […]
May 11

Workout Wednesday #2 HIIT For Runners

by Personal Trainer in Blog, Exercise, Inspiration, Workout Wednesday 0 comments tags: exercise, fitness, hiit, routine, runner, running, tips, training, workout wednesday
If you missed my first post on HIIT, and why it is so important for runners, I would recommend reading that first before proceeding with this exercise to get  better understanding of the how/why to my methods for the workout.  It can be found here. This will be part 2( or week 2) of 5. Intensity goes up a bit, and we start to work the legs a bit more. The process will be the same as in part 1, as it will be for the following 3 workouts to come in the series. Below you will find pictures of each exercise for those not familiar with the names. Backward Lunge Plank w/ Alt Arm Extension Alt Leg Bounding Push Up Deep Squat Jump For a short refresher on our HIIT workout, perform each exercise with maximum intensity as you can for 20 seconds (30 seconds for pros). rest for 10 seconds before moving on to next exercise. Do this for all 5 exercises and rest 1-2 minutes before performing a 2nd and 3rd set. Repeat 2-3x/week instead of running! Save your knees and get the same cardio impact in less then 20 minutes! Stay tuned for part 3 of our HIIT For Runners […]
May 02

Monday Motivation #5

by Personal Trainer in Blog, Exercise, Inspiration, Monday Motivation 0 comments tags: exercise, fitness, health, monday motivation, tips, training, workout
So, how did we do last week? Were you able to try some yoga?   If you weren’t able to, that’s OK. No better time to start than the present. As always, we will introduce new tips to help motivate you into bigger change every single Monday. This week’s Monday Motivation is a bit of a selfish one for me. Today marks the release of my new podcast series titled the “Fitness Vida Podcast“. I invite everyone to tune in and listen to Weekly fitness tips, industry interviews with Top prefessionals in the health and fitness industry, and listener questions answered by me, the Personal Trainer. No topic is off limits. All questions are relevant. If I do not have an answer, odds are I know someone that does.  With each episode clocking in at less then 30 minutes, it will be the perfect addition toyour pre gym ritual! Listen the the first episode HERE If you like what you hear, please subscribe and share the love !  *Studies have shown that people who make small and gradual change over time have a much higher percentage of success then those that try to make drastic changes all at once. Even if you try 1 change/week […]
Apr 25

Monday Motivation #4

by Personal Trainer in Blog, Exercise, Inspiration, Monday Motivation 0 comments tags: exercise, fitness, health, home workout, monday motivation, routine, tips, training, workout
So, how did we do last week? We’re you able to try and get your plank time above 45 seconds?   If you weren’t able to, that’s OK. No better time to start then the present. As always, we will introduce new tips to help motivate you into bigger change every single Monday. This week again is all about expanding on our current Routine.  Yoga has been a sacred practice for many centuries, but over the past decade has seen a huge explosion in North America. If you haven’t tried it yet, no better time. Get on Google and find a class. If you are out in the stix, or just simply don’t have the time, here is a great FREE intro class you can do right from your living room. Since we are big on posture, this class will focus on stretching the hamstrings(a major culprit in low back pain) and opening up the hips. Total time: 33 minutes. Also this week we are going to try to start an “Accountability Log” (or exercise journal). Since change is slow and methodical when loosing(or gaining weight) the correct and healthy way, this will help make sure that the things that need […]
Apr 18

Monday Motivation #3

by Personal Trainer in Blog, Exercise, Inspiration, Monday Motivation 0 comments tags: exercise, fitness, monday motivation, tips, training, workout
So, how did we do last week? We’re you able to add at least one of our new health/fitness  tips to your current lifestyle?   If you weren’t able to, that’s OK. No better time to start then the present. This week is all about expanding on our current Routine.  Since Stat Trackers are all the rage, this week we will use one of those to track steps for 3 days. This is a great way to see if you are getting the step goal for each day. Also this week we are going to try to learn how to do a correct Plank Pose. This is one of the most essential moves in a fitness routine and should ALWAYS be done with correct form. If you have never done a plank before, you can watch a great video below on proper form and technique. If you are already planking, try adding a challenge to your plank like increasing hold time, lifting one arm or leg at a time. *Studies have shown that people who make small and gradual change over time have a much higher percentage of success then those that try to make drastic changes all at once. Even if you try 1 change/week […]