Wednesday, November 28, 2012

Have Body Type Preferences Changed?

We Tried This: Strong vs. Skinny | According a recent edition of the ACSM Health and Fitness Journal , the fitness industry has made some strides into what is considered a healthy body image. No longer is the muscular look taboo, but the 'lean' look is still the appropriate trend- and the fitness trends are changing too:
  • Lean isn't always healthy. Body fat percentage and muscle tone, like rings on a tree, tell the true story of how well the body has been kept. Blood tests also tell the tale that lean isn't always healthy.
  • Trendy fitness fads like Zumba and other dance classes aren't getting the job done. Neither are the spin classes. Classic, good-ole fashioned boot camp and weight lifting are getting the results.
  • The attitude is different. People (especially women) demand to be pushed and challenged. And they aren't afraid of 'getting too big' anymore. Just of climbing the next hurdle.
Check out the latest trends as we head to the end of 2012 and into 2013, and take a moment to evaluate your fitness trends. See if what you have been doing is working for you, or if you need to crank it up.

If you are really considering a change- think boot camp. It's all your own body. Give it a try sometime

Tuesday, November 20, 2012

Thanksgiving Mental Exercise: Use it at the Table

I often throw in how important is mental acuity to the overall body functionality. Especially at this time of year when getting large groups of family together, I thought about giving everyone an excellent mental exercise that they can use while *ahem* sitting around and eating at a table (just watch those calories, ok?)

Using this simple method can reduce stress, and especially the additional eating that is often associated with stress. You have probably heard of Dr. Martin Seligman's ACR positive psychology? ACR is Active Constructive Responding, and the basic premise is to promote only positive responses to outside stimuli. There is a good test at the PBS blog to give yourself cues on when to use this technique.

Stay positive, enjoy your families and your time off from work to reduce stress and change your routine. Then feel energized and ready to return to your normal grind and workout, possibly with better tools than before!

Happy Thanksgiving!

Tuesday, November 6, 2012

New 30 minutes workout- BOSU Style!


Round One: 

  • 10-15 BOSU Push-ups (dome side down, hands on BOSU base)
  • :30 seconds BOSU Mountain Climbers
  • 10-15 BOSU Push-ups (dome side up, feet on dome)
  • :30 seconds BOSU Mountain Climbers
  • 10 BOSU Crossover Push-Ups (dome side up, one arm on BOSU, other on floor. Switch for each repetition)
  • :30 seconds BOSU Mountain Climbers


 Round Two:

  •  15 BOSU Forward Lunge R & L
  • :30 BOSU Power Skip (see Video below for progressions)
  • 15 BOSU Uneven Squats (Right foot on BOSU, left on floor, then vice versa)
  • :30 BOSU Power Skip
  • 15 BOSU Reverse Lunges R&L
  • :30 BOSU Power Skip
Power Skip Video

Reverse Lunge
Forward Lunge


Round Three

BOSU Bicycles
BOSU Crunches
  • 30 BOSU Crunches (sit on the third ring from bottom, legs bent, feet on floor, crunch abs)
  • :30 BOSU Bicycles
  • 30 BOSU Leg Raises
  • :30 BOSU Bicycles
  • :30 BOSU Flutter Kicks (like bicycles, but flutter side to side)
  • 1:00 BOSU Plank (dome side up)