How Effective is Swimming for fat Loss?
By Christina | June 19, 2009
Swimmers swear that theirs is the best of the cardiovascular workouts around. Unfortunately, evidence shows otherwise. Doing the breaststroke or backstroke burns as many calories as a fast walk or a slow job so why is that not enough to be considered a good fat loss exercise? Read full entry »
How to Increase a Man’s Libido with Exercise - Seriously?
By Christina | July 2, 2009
This is a topic I found rather interesting. I have heard exercise helps with self esteem, high blood pressure, heart disease, even depression, but I must admit I did not realize this seemingly magical solution to all that ails would help with sex drive too. Actually I did not realize that men needed much help with their libido but of course one need only watch a few commercials to realize that Viagra and other medications are making a fortune because they help a man get “jiggy with it” as Will Smith would say.
When a man exercises his libido increases as a result of the hormones released in his body - testosterone, adrenaline, serotonin, and other neurotransmitters. Here are some tips that might help you get off the meds and back in the swing of things:
- Start by working out at least 30 minutes a day. Sounds like too much of a commitment? Think about the half hour you would have spent obsessing about the fact that you cannot get aroused… see you just found the time!
- Work on strengthening your biceps, forearms, shoulders, abs, thighs and glutes so that your body doesn’t quit on you at the wrong time.
- Do cardiovascular exercise for 30 minutes at least twice a week. If you ask me, you can combine the first and third tip. Extra cardio will help you with your endurance vertically as well as horizontally.
- Eat healthy foods. The effect of healthy eating is seen and felt immediately in the body as it will react quicker when it is not lethargic from fats and refined sugars.
If all else fails…. try again! I am not a guy so I can’t help ya if all fails except to say go see your doctor in case there is a bigger problem.
Topics: Exercise | No Comments »
Get Motivated - Seriously - With This Album
By Christina | July 1, 2009
I would never even consider playing one artist throughout an entire hour of any class but the Nickelback album, Dark Horse, is the one exception to that rule. If I were to choose my favorite type of music to spend an hour working out to it would be exclusively to country and techno trance music but I would probably be teaching to an empty to studio so I try to diversify and incorporate all types of music.
When I I heard “If Today Was Your Last Day” and “Burn It to the Ground” I was blown away. Talk about motivating, driving and powerful music to workout to! Then I heard the songs “S.E.X.” and “Something in Your Mouth” and “Just to Get High” and they were even better to workout to so now I just select the Nickelback playlist and let it ride through thirty or forty minutes and I have yet to hear one complaint which in and of itself is shocking.
Topics: Music Playlist | No Comments »
New Nutritional Bar Helps You to Feel Full
By Christina | June 30, 2009
I typically get hungry when I think there is no food around so I reach for anything behind the front desk at the gym. This week I found something new called the Full Bar(TM), Cocoa Chip Full Bar to be exact. It actually tasted really good - this was my first indicator that this might not be the same caliber bar as the high protein meal replacement bars I typically eat.
Upon reading the label I saw that in fact this was not a meal replacement bar, it was a bar to make you full before you eat your next meal. Hmmm. I was hours from my next meal, this was perhaps not the best choice for my nutritional “bang for my buck” but it tasted good and that mattered more to me than the benefits included therein. The Full Bar is low fat, has 4 grams of fiber, 4 grams of protein and is Kosher - “score!” on the Kosher. That’s just odd humor of mine as I am not Jewish and actually thought Kosher was related to hot dogs (kidding!) Back to the bar…
The instructions printed on the bar in text and pictures (more jokes there but I will hold back) explain that you need to eat the bar, drink a full glass of water 30 minutes prior to your next meal and then eat less! I am sure this would be great before Thanksgiving dinner but after a Spinning class and before a Kickbox class it didn’t really hit the spot.. perhaps next time I will get Snickers, cause it “really satisfies!”
Topics: Nutrition | No Comments »
Some fun cycling drills to try in your next Spin/ Cycle class
By Christina | June 28, 2009
As a Spin instructor since 1999, I am always scouting the web for new ideas to keep my classes fun, fresh and exciting. Here are a few drills for you to try:
30 Second Hill: (this is a short hill if you have ever ridden outside)
* 30 Second seated climb 50%
* 30 Second seated climb 60%
* 30 Second seated climb 70%
* 30 Second standing climb 70%
* 30 Second standing climb 80%
Topics: General | No Comments »
What a difference a song makes
By Christina | June 27, 2009
Last Sunday I was teaching my sports and conditioning class, AthleKinetix, and as usual was prepared with an arsenal of “kickin” moves to challenge even the strongest of athletes and certainly blow away the novice to intermediate exercise participant. I was using a new playlist, one I had not listened to prior to the start of class which is not unusual for me. I figure after so many years of teaching and being so comfortable in front of a class, I can handle any music and still make the class “rock”.
This CD was a challenge! It started great, Techno Trance Hits is close enough to the beat that I love to challenge the pseudo athletes in my class. I felt the rush, my blood pulsating through the entire via way while the heart danced in perfect conjunction with the beat of the drum as the drops of salty perspiration moistened the dried skin. It was like a personal trance, I thought at first but then my eyes scouted the room and then I realized that it was more like a group trance.
This odd metallic sound coming out of the not so new speakers was causing a tremor throughout the participants. Every movement, every gap of air, every painful weight lift was marked by the desire to continue on. I felt the energy in the secluded room. I say secluded because during the entire class, the music transported the group to another plane in which all that was present was the sound of heart pumping Techno beat and the desire to complete the class without stopping for the first time. Well, that would never be a reality! No one has ever been able to finish an AthleKinetix class, but the energy was a powerful tool, enough to make them want to carry on!
At the end of AthleKinetix, the energy was still lingering in the room. The eyes of the members were lit, commenting to each other about the energy they felt through out the entire class. Some even said, “What was that hypnotic music?”
Closing thoughts…no matter how much fatigue your body is put through if the mind is in its right place your performance will increase. The music acted as a doorway to sync the mind and body, the trick is to make this happen at will.
Topics: Music Playlist | No Comments »
Gym Wars
By Christina | June 26, 2009
You know, they made a movie called Bride Wars and it was rather successful but I believe I have one better… Gym Wars. Oh my goodness, it astounds me the things that happen when people get their heart rates up!
Case in point, I was teaching my spin class on Wednesday morning and the air conditioner was not working at it’s prime, or perhaps I should say, it was not working. I love the heat and humidity when I work out so I was diggin it - the glass was fogging up in the room, the sweat was pouring, it was HOT.
We have two fans in the cycling room which are typically on and whirring in the direction of one or two members and there are typically a few people dodging the blast of air which makes for entertainment in and of itself however things became strained Wednesday morning when there were not enough fans to combat the lack of arctic currents emanating from the vents.
As we were pedaling away one lady asked if I would oscillate the fan which is in use by another member. Sure, that sounds fair enough however I know it will not be so easy because undoubtedly there will be someone very close by that will contest the breeze. With trepidation I walk over and ask the few riders in the “zone” if they mind the air and of course, the one right in front of the petitioner shakes her head vigorously that she does not want the fan. Ok, this will be tricky.
I do my best to navigate the thin channel between the “ladies” and think I have found the holy grail when all settles and the riders are again pumping their legs to the melodious cadence. OOPS, spoke too soon. The front girl gets off her bike and yanks (and I do mean yanks) the fan away from her and places it with a thud out of her range. Well, lady #2 who originally asked for the fan gets off her bike and thrusts the fan over the first’s bike getting the electrical cord caught on the bike and causing the original fan air recipient to practically leap off her bike when she sees her cool down mechanism being taken. Ooh, I love my job.
I jump off my bike, tap lady #2 on the shoulder and proceed to take the fan out of her vice grip and announce on the microphone, NO FANS. It’s hot, we all want it (not really) and since there is not enough for everyone, no one gets it! I felt like I had a room of 5 year olds in front of me. I then paraphrased a scene from Shakespeare or maybe it was Mr. Hand from the movie Fast Times at R High… This is “our” time and since its our time we should all get to share.. instead of pizza, we all got to share in the heat! If you know the scene you know what Spiccoli said in response to Mr Hand, you’re a &%$# and we all laughed.
Topics: Spinning | No Comments »
Best Ab Exercises Part II
By Christina | June 25, 2009
Perhaps a year ago I wrote on the best ab exercises and because there is always new research or new exercises being thought of I decided to write another Best Ab Exercises blog. Thankfully, these exercises are completely different from the ones I found before however what is puzzling about that is how can there be not one of the same exercises if these and those are the absolute best? Honestly, who cares, the key is to just enjoy the experience and chisel that body.
Firstly let me say that you cannot have a 2, 4 or 6 pack if you have a lovely layer of fat wrapped around your midsection. Let me correct myself, you can have a X pack but no one will see it thereby rendering it null and void in the eyes of anyone you were hoping to impress. Cardio and diet are key components to attaining the washboard you may be seeking.
Best Abs:
Corkscrew - Not to be confused with the corkscrew in Pilates but similar - lift the hips off the floor by contracting the lower portion of your abs and rotate to body so that the hips aim to one side, return to center and lower. Lift and repeat to the other side. Do as many as you can.
Weighted Side Crunch - Hold a dumbbell against your chest, lift your shoulders, aim the right shoulder towards your left knee and lower to start position - repeat to the other side and again so as many as possible.
Kneeling Cable Crunch - You will need a cable machine for this one - thus the name of the exercise… Kneel in front of the equipment, grasp the rope, pull down towards your shoulders and now using the abs, bend forward and the side, return to start and repeat to the other side.
Crunch Side Bend - This one I have done but in a slightly different position which I have found ineffective so I am looking forward to trying it. Lift the shoulders, fingertips behind the tip and direct your right elbow towards your right hip, squeeze and return to start. Repeat to the other side and do as many as you can.
Topics: Boot Camp, Exercise, Personal Training | No Comments »
How to climb a hill in the saddle
By Christina | June 24, 2009
I am by no means an avid cyclist but I am a fitness professional since 1986 and I spend a lot of time researching and continuing my education on all aspects of fitness and cycling is one avenue that I have spent considerable time researching, practicing and teaching Spinning classes since 1998. For those that are unfamiliar with Spinning from a training or educational perspective, the certification course actually teaches you how to road ride to simulate the flats and hills, sprints and races you would experience in real life.
I recently became interested in the proper way to “attack” a hill, or climb it forcefully. I knew the information but decided to delve further to create a strategy that I could both use on my cycling classes and also impart on those of you competing in races.
You need all the elements of proper technique to execute a strong climb up a hill; you need to maintain balance, move both fore-and-aft and side-to-side.
From my own experience I know the initial reaction of any beginning cyclist is to stand up on the pedals and push forward stroke after stroke until they have reached the pinnacle or simply cannot stand and run any longer because they have reached exhaustion.
To have a successful climb, stay in the saddle and keep your leg speed high. Easy? No. Can you train for it? Yes. This approach assures a maximum transfer of your energy into power. Want some additional power? Drive your hips and glutes to the back of your seat as you push on the downstroke. Keep your body leaning slightly forward, elbows flexed and slightly pull on the side of the handlebar opposite from your downstroke. This helps you use your gluteal muscles as well as your leg muscles.
If you need to stand because you are officially out of gas, you are going to want to “weight and unweight your feet” this means you shift your body weight as you pedal. Keep your body over the weighted foot. If you pay close attention, you’ll find that your hips and shoulders move side to side just a bit to give the downstroking leg more power.
You must move your body side-to-side to obtain a full revolution of the pedal which means you are expending some of you precious energy so focus on moving your bike not your body. As you execute the downward stroke, lean the bike to the other side of the foot delivering the stroke. Keep your body in a straight line over the weighted foot. Lean forward on the handlebars to deliver even more power, but keep your elbows loose. When you have completed the stroke on one side, transfer your weight to the other foot. Think of your bike as a lever to help pull your weight over to the other foot. The bike should now be leaning toward the unweighted foot and your body should be in a straight line above the weighted foot. Think this comes easy? Think again. You must practice.
One great skill I learned is the scrape and pull motion to create a smooth perfect circle – something I reinforce during my classes. Do it over and over, then practice with just one leg doing the work then the other.
Okay, the body is ready, where is your head? Most good climbers have not only learned when to stay in the saddle and when to stand, but also how to trick themselves into staying in the saddle longer or standing longer when needed. Think about your form, your stroke, the small details versus the mountain ahead of you. Personally, I count each stroke and that’s what gets me through. Or I ask myself “Why are you here?” You can also give yourself small benchmarks to get to, for example, I will keep going n the saddle until that marker up ahead and then find your next goal until you are at the top!
Topics: Exercise | No Comments »
Why is it best to eat right after a workout?
By Christina | June 23, 2009
There are so many trains of thought when it comes to what you should eat and when you should eat regarding the optimal intake of nutrition and how the body best utilizes what it ingests. I have never been one to eat or workout according to strict guidelines but the research certainly does show compelling evidence as to why you should consider maintaining some semblance of order and consistency.
There is a window of time after you finish exercising which allows your body to get the most out of the nutrients you intake at it seems to last approximately 45 minutes post workout, this window is referred to as the metabolic window. The metabolic window is only in effect if you had an intense workout session lasting 60 to 90 minutes, a leisurely stroll down memory lane is not going to afford you the same benefits.
Enzymes responsible for replacing the lost muscle carbs as well as insulin responsible for protein rebuilding are at peak during this window. Now listen (read) closely - to rebuild these stores you need to eat a handful of nuts, a bagel with some cream cheese, or a yogurt. Notice this did not say a cheeseburger or seven course meal - it means a light snack will do the trick.
Besides eating too much potentially, another problem associated with post workout eating is when you miss the window altogether and do not eat within the 45 minutes because you need to shower or drive somewhere. The negative impact of missing the carb/ protein snack is that now you have slowed your carb replacement by 50 percent and reduced the protein replenishment by 80 percent. Be sure to eat!
Topics: General, Nutrition | No Comments »
It’s Summer, Clients are Traveling, Now What?
By Christina | June 22, 2009
As a Personal Trainer for just over a hundred years now, (25 but it feels like one hundred), I know that summers are deadly slow which means my pockets are jingling a little less with money to spend. I have come up with a few ideas to help us all out during the off peak times like the summers and the holiday season. Read full entry »
Topics: Exercise, Personal Training | No Comments »
