No need to spend thousands of dollars or suffer a 5 year payment plan for workout equipment for your home. Instead, here are some essential and relatively low cost exercise equipment if you plan on working out at home.
1. Stability Ball
Most people already have stability balls. However, their use is fleeting and usually confined to sitting and bouncing. You need not be an expert to use this ball, but of course with any exercise equipment, must practice proper form and technique. It is a great tool to improve the strength of your lower back and core, in addition to working on stability and co-ordination of supporting muscle groups.
2. Theraband
Looking more like a rubber skipping rope than a useful tool in the gym, the therabands versatility comes from that it can be used to work on pretty much any muscle. Often used by physiotherapists, it's a great portable and non-intimidating addition to anyone's workout equipment.
3. 5, 8, 10 and 12 lb dumbbells
I don't need to explain this one do I ladies? You'll notice how there are no 3 lb dumbbells here. And there shouldn't be in your home either. Finding the right weight that challenges you is important. Strength is a progressive goal and using 5lb dumbbells for 6 months is counter-productive. Have a variety of weights so that you can continuously challenge your body.
Monday, March 23, 2009
Sunday, March 22, 2009
No equipment? No excuse!
Although not the ideal situation, you can certainly get a good workout without the gym equipment. With the internet at your fingertips and nothing but your four walls of privacy, there really is no excuse for not exercising.
Remember, it's always important to warm up before you do a strength training routine. But since you're at home and have no equipment to warm up on, wander over here and perform some of these dynamic warm-up exercises before you get started.
Upper Body:
1. Pushups
Pushups are an overall fantastic foundational exercise. There are so many modifications of the pushup it can be used from beginner to advanced athlete. Pay attention to form however, so as to not put any stress on your lower back.
2. Dips
Another must have in your workout routine. Dips at home can be performed using a chair or coffee table or simply stacking a couple of big books on the floor!
3. Supermans
Great exercise for the lower back. While its not an intense exercise, maintaining lower back strength is very important and it's a great addition to a core routine.
4. Crunches
Another exercise that has a million and one variations. You can target both upper and lower abdominals.
5. Inchworm
Also known as hand walkouts, this exercise works your entire body. In addition to targeting core, upper and lower body muscles, you also get a great stretch.
6. T, Y, I
T, Y, I's are fantastic for your lower back, hips and abs. You can do these in three different positions that will work different areas of you back. The “T” position is with your arms out to your sides, the “Y” position is with your arms in the shape of a “Y” in front of you, and the “I” position is with your arms straight forward in front of you. You can choose one arm position or alternate through them all!
Lower Body Exercises:
1. Lunges
Lunges target glutes, quads and hamstrings. Remember proper form and technique ladies so as to not put any undue stress on the knee's.
2. Overhead Squats
Grab a broom hold it high, and Squat! Squats are another foundational exercise and with many variations to mix it up.
3. Step ups
Perform these bad boys on a chair or your coffee table or a heavy box. They will get your heart rate up and your quads burning.
4. Squat Thrusts
Perform this exercise at a fast pace to maximize its benefits. It targets quads and your core, making it an effective exercise to get your heart rate up and burn extra calories.
5. Squat Thrusts with Push up
Same as the original version of the Squat Thrust, but with a twist. This exercise targets every muscle in your body.
6. Wall Chair Squat
Looks easier than it is! This exercise is great because it provides support for your lower back and takes pressure off your knee's. Very similar to Stability Ball Wall Squats, but obviously without the ball. As you become more effective at performing this exercise, hold it for a longer period of time.
Now there's no reason to use the "I couldn't make it to the gym" excuse!
Remember, it's always important to warm up before you do a strength training routine. But since you're at home and have no equipment to warm up on, wander over here and perform some of these dynamic warm-up exercises before you get started.
Upper Body:
1. Pushups
Pushups are an overall fantastic foundational exercise. There are so many modifications of the pushup it can be used from beginner to advanced athlete. Pay attention to form however, so as to not put any stress on your lower back.
2. Dips
Another must have in your workout routine. Dips at home can be performed using a chair or coffee table or simply stacking a couple of big books on the floor!
3. Supermans
Great exercise for the lower back. While its not an intense exercise, maintaining lower back strength is very important and it's a great addition to a core routine.
4. Crunches
Another exercise that has a million and one variations. You can target both upper and lower abdominals.
5. Inchworm
Also known as hand walkouts, this exercise works your entire body. In addition to targeting core, upper and lower body muscles, you also get a great stretch.
6. T, Y, I
T, Y, I's are fantastic for your lower back, hips and abs. You can do these in three different positions that will work different areas of you back. The “T” position is with your arms out to your sides, the “Y” position is with your arms in the shape of a “Y” in front of you, and the “I” position is with your arms straight forward in front of you. You can choose one arm position or alternate through them all!
Lower Body Exercises:
1. Lunges
Lunges target glutes, quads and hamstrings. Remember proper form and technique ladies so as to not put any undue stress on the knee's.
2. Overhead Squats
Grab a broom hold it high, and Squat! Squats are another foundational exercise and with many variations to mix it up.
3. Step ups
Perform these bad boys on a chair or your coffee table or a heavy box. They will get your heart rate up and your quads burning.
4. Squat Thrusts
Perform this exercise at a fast pace to maximize its benefits. It targets quads and your core, making it an effective exercise to get your heart rate up and burn extra calories.
5. Squat Thrusts with Push up
Same as the original version of the Squat Thrust, but with a twist. This exercise targets every muscle in your body.
6. Wall Chair Squat
Looks easier than it is! This exercise is great because it provides support for your lower back and takes pressure off your knee's. Very similar to Stability Ball Wall Squats, but obviously without the ball. As you become more effective at performing this exercise, hold it for a longer period of time.
Now there's no reason to use the "I couldn't make it to the gym" excuse!
Saturday, March 21, 2009
Beginner Core Workout
The average Jane nowadays spends 80% of her day sitting. We get up in the morning to get in our car to drive to work to sit down for 8 hours just to get back in the car to drive back home and plop ourselves in front of the tv. No wonder more and more people are reporting lower back problems.
While core exercises will not burn the fat off you mid-section, without a strong foundation you are at risk for lower back injury or injury due to a lack of joint and tendon flexibility. Your goal here is to create a solid platform so that you are able to progressively move forward with your resistance training routine.
The following exercises are great for those who are beginning a strength training routine and have exceptionally weaker core muscles. These exercises can be performed in a circuit and target each section of the core.
Core Exercises:
Perform these exercises 3 times per week on non-consecutive days to blast that midsection. This workout is meant to be used as a circuit. Do 3 sets of this circuit, and perform the prescribed number of reps per exercise. Adjust reps to your level of ability.
1. Deadbugs
About: Don't be fooled by the name, this exercise is a fairly challenging beginner movement!
Instructions: Begin by lying on your back, knees up and bent at 90 degrees. Take your arms straight up overhead and hold this position making sure that your abs are tight and that your back is not arching off the floor. Slowly lower the right arm and left leg towards the floor while keeping the lower back firmly planted against the floor. Bring them back up to the starting position. Continue by lowering the opposite arm and leg.
Reps: Repeat this for a total of 10 repetitions. One rep is both sides performed once.
2. Reverse Crunches
About: Another forgotten core muscle, the lower abdominals are often the weaker of the two abdominal muscles (lower and upper). These exercises will blast and strengthen your lower abdominals.
Instructions: Lay on your back with your arms by your sides. In on motion, bring your feet up off the floor and crunch your knees towards your chest while pressing your hands into the floor. Bring your knees up far enough to raise your hips off the floor. Lower your hips back to the floor and straighten your legs., with your feet 1-2 inches off the floor.
Reps: Perform 10 repetitions.
3. Supermans
About: Most people forget about incorporating lower back exercises into their core routine. This is where most lower back injuries occur. Superman's are an easy, wonderful addition to a beginners core routine that help strengthen the lower back muscles.
Instructions: Lie face down on a mat with you arms stretched above your head (like superman flying). Raise your right arm and left leg about 5-6 inches off the ground (or whatever is comfortable for you). Hold for 3 seconds, relax and repeat with opposite arm and leg.
Reps: Perform 10 repetitions.
4. Oblique Cross overs
About: This exercise targets the oblique muscle.
Instructions: Lie on your back with knees bent, hands behind your head. Keeping lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your right knee. Contract your abs and obliques as hard as you can at the top of the movement Lower back down and repeat on the same side before switching sides.
Reps: Perform 10 repetitions. One rep is both sides performed once.
5. Plank
About: This exercise can be used by all skill set levels but I've included it in the beginner section simply because it's a fantastic exercise that everyone can do and works your entire core in one shot. It's referred to as a static exercise that requires no movement yet it contracts your entire core, upper and lower body.
Instructions: Lie down on your stomach. Lift your body off of the floor with your forearms and your toes. Keep your body in a straight position without arching your back and hold for 30 seconds to one minute. To increase difficulty, lift one foot in the air.
Reps: Perform 3 planks and hold for 30 to 60 seconds. Rest 30 seconds between each rep.
Flex your abs even before beginning the exercise and envision pushing your lower back into the floor. Aim your right elbow towards your left knee while you slowly breath out and continue to flex your abdominals as hard as you can, be sure to contract your abs for two seconds at the top of the movement before returning to the starting position. After a set, switch sides.
Wednesday, March 18, 2009
Keys to losing fat forever
Type in fat loss into google. Go ahead. Overwhelming isn't it? What's real? What's a scam? Does it work for you? No wonder people give up before they even start. Losing weight is not easy, especially when you aren't armed with the right ammunition: Knowledge. As with anything in life, knowledge equals success.
Nutritional Guidelines:
EAT! In my decade of consulting with women who've wanted to lose weight, the majority of them have been on what I call the no-food diet. That's right. They don't eat. And they don't eat in hopes that they will lose weight.
Food is the body's source of fuel, much like the gas for your car. No gas, no vroom vroom right? Your body functions much in the same way. However, no food and the body is still forced to function so it now has to rely on an alternative source. Muscle. And muscle loss slows down your metabolism. Which causes weight gain. Which makes you miserable.
1. Eat small meals but often! Ideally your meals should be spaced out every 3 hours. Breakfast within the first hour of rising and then subsequent meals and snacks following. NEVER skip breakfast.
2. Balance your meals! Make sure all 3 macronutrients (protein, carbohydrates and healthy fats) are present at every meal and snack. That means, no more rice cakes for lunch. For healthy proteins and fats, start to incorporate cottage cheese, tuna, low fat yogurts, hardboiled eggs or a handful of almonds.
3. Drink your water! Many of my clients complain of headaches and bloating. It's no wonder when I find out that they live off of Tim Hortons coffee and consume little to no water. Water is vital for your bodys' systems to function properly. You should be drinking close to 2 liters per day. Ya I know, you don't like it. Neither do I. But I bet you like that 35" waist even less. Priorities ladies!
4. Eat close to the source! Get rid of the processed junk. Toss the boxed cereal. No more frozen lean cuisine dinners, or chocolatey granola bars. Get rid of the fruit juices. Swap that Kellogs cereal for a bowl of slow-cooking oatmeal, exchange the granola bars for a trail mix of nuts, ditch the fruit juice for real fruit and toss out the frozen meals and incorporate chicken and veggies.
Exercise Guidelines:
1. Walking is not enough! Walking to the store or to work will burn some calories, but it won't get your metabolism revved and the calories burnt are insufficient (unless you've spent your existance parked on the couch). On average, you burn about 240 kcals walking for an hour. In order to lose a pound of fat, you have to burn 3,500 kcals. It'd take you a month of walking every day for an hour to burn about 2 pounds of fat. Your cardio routine needs to be at a higher intensity. Aim to do approximately 3 cardio workouts per week (in addition to being more active in your day to day life) for 20-30 minutes. That's not 20-30 minutes of reading a magazine or talking on your cell phone while you ride a bike. High Intensity ladies.
2. Muscle burns fat! Ladies, if you're worried about bulking up .. you just don't have enough testosterone to look like Arnold Swarzenager, so please, let it go. We're just not genetically gifted enough to go that route. Your workouts should be incorporating about 45-60 minutes of weight training exercise, 3 times per week.
3. Machines vs. Free weights! OK so you've got a 9-5 job at the office where you sit behind a computer all day, and now you're going to trek your way to the gym to .. sit for 45 minutes on the machines to work out. Am I being overly obvious here? In order to burn calories and fat, you have to be moving. You need to incorporate big muscle groups and multiple muscles. You're not gonna burn a heck of a lot of calories sitting down doing bicep curls on the machine for 20 reps. Not sure what to do? Hire a trainer. Most gyms have payment plans to help you out with the cost and in the end, it's an investment into feeling and looking better.
4. In this order! Warm-up for 10 minutes, weights, then cardio. Cardio performed before weight training depletes your muscles of the energy required to lift intensely. Cardio is much more efficient for fat loss when performed on a seperate day or immediately following the weights.
Nutritional Guidelines:
EAT! In my decade of consulting with women who've wanted to lose weight, the majority of them have been on what I call the no-food diet. That's right. They don't eat. And they don't eat in hopes that they will lose weight.
Food is the body's source of fuel, much like the gas for your car. No gas, no vroom vroom right? Your body functions much in the same way. However, no food and the body is still forced to function so it now has to rely on an alternative source. Muscle. And muscle loss slows down your metabolism. Which causes weight gain. Which makes you miserable.
1. Eat small meals but often! Ideally your meals should be spaced out every 3 hours. Breakfast within the first hour of rising and then subsequent meals and snacks following. NEVER skip breakfast.
2. Balance your meals! Make sure all 3 macronutrients (protein, carbohydrates and healthy fats) are present at every meal and snack. That means, no more rice cakes for lunch. For healthy proteins and fats, start to incorporate cottage cheese, tuna, low fat yogurts, hardboiled eggs or a handful of almonds.
3. Drink your water! Many of my clients complain of headaches and bloating. It's no wonder when I find out that they live off of Tim Hortons coffee and consume little to no water. Water is vital for your bodys' systems to function properly. You should be drinking close to 2 liters per day. Ya I know, you don't like it. Neither do I. But I bet you like that 35" waist even less. Priorities ladies!
4. Eat close to the source! Get rid of the processed junk. Toss the boxed cereal. No more frozen lean cuisine dinners, or chocolatey granola bars. Get rid of the fruit juices. Swap that Kellogs cereal for a bowl of slow-cooking oatmeal, exchange the granola bars for a trail mix of nuts, ditch the fruit juice for real fruit and toss out the frozen meals and incorporate chicken and veggies.
Exercise Guidelines:
1. Walking is not enough! Walking to the store or to work will burn some calories, but it won't get your metabolism revved and the calories burnt are insufficient (unless you've spent your existance parked on the couch). On average, you burn about 240 kcals walking for an hour. In order to lose a pound of fat, you have to burn 3,500 kcals. It'd take you a month of walking every day for an hour to burn about 2 pounds of fat. Your cardio routine needs to be at a higher intensity. Aim to do approximately 3 cardio workouts per week (in addition to being more active in your day to day life) for 20-30 minutes. That's not 20-30 minutes of reading a magazine or talking on your cell phone while you ride a bike. High Intensity ladies.
2. Muscle burns fat! Ladies, if you're worried about bulking up .. you just don't have enough testosterone to look like Arnold Swarzenager, so please, let it go. We're just not genetically gifted enough to go that route. Your workouts should be incorporating about 45-60 minutes of weight training exercise, 3 times per week.
3. Machines vs. Free weights! OK so you've got a 9-5 job at the office where you sit behind a computer all day, and now you're going to trek your way to the gym to .. sit for 45 minutes on the machines to work out. Am I being overly obvious here? In order to burn calories and fat, you have to be moving. You need to incorporate big muscle groups and multiple muscles. You're not gonna burn a heck of a lot of calories sitting down doing bicep curls on the machine for 20 reps. Not sure what to do? Hire a trainer. Most gyms have payment plans to help you out with the cost and in the end, it's an investment into feeling and looking better.
4. In this order! Warm-up for 10 minutes, weights, then cardio. Cardio performed before weight training depletes your muscles of the energy required to lift intensely. Cardio is much more efficient for fat loss when performed on a seperate day or immediately following the weights.
Sunday, March 15, 2009
Must have supplements for the active woman
Walking into a health food store can be a task as daunting as finding a needle in a haystack. The fitness industry has been flooded with magical potions, cures and super vitamins.
Listed below are some must have supplements for the active woman. These are not fat loss supplements (as nothing works better than a solid meal plan and intense exercise) but essential supplements to ensure a strong immune system, good bone and joint care and overall physical health.
1. Omega 3 Fatty Acids
Omega-3 fatty acids are important for healthy nervous system function, cholesterol levels and may reduce inflammation and are available as dietary supplements. Omega-3 fatty acids supplements manufactured from fish oils need to be free from contaminants like mercury.
Top Picks: Flax seed oils, Fish Oil capsules
2. Glucosamine
Glucosamine is a type of amino sugar. Damaged tissues from rigorous workouts can be repaired by utilizing glucosamine. It is a natural, non-toxic compound and research has shown that it not only helps ease joint discomfort, but may help improve the structure of joints. Glucosamine supplements are manufactured from a substance found in the shells of shrimp, crab, lobster, and other sea creatures, therefore if you have an allergy to seafood you should stay away from this supplement.
3. Multi-vitamins
Our bodies need vitamins in order to function properly. Most of us acquire a majority of the vitamins our body needs through nutrition. However, more often than not, women who exercise are also on restricted or low calorie diets. When there is a micro-nutrient deficiency, we put ourselves at risk for illness. The obvious advantage here is preventing deficiency. And while taking a multivitamin on a daily basis makes sense, it is not a magic pill ladies.
4. Protein Powder
While its not a must have, and as a nutritionist I often recommend ladies get their sources of protein from real food, often times we just have trouble meeting our protein requirements. And with all the protein supplements on the selves, it's always been the number one question I'm asked about during consultations.
Protein powders are made of four basic nutrients: whey (from milk), egg, soy and rice. These concentrated sources of protein are processed into the powdered form, to be reconstituted into liquid form as a protein shake, or mixed with fruit juice or milk. Additionally, protein powders can be sprinkled on cereal, stirred into soups or stews, and cooked into baked goods. The best protein powders are made of whey. So when shopping for a protein powder, always refer to the labelling and buy whey.
Thursday, March 12, 2009
Dynamic Warmups
Dynamic Whatnow?
Most of us are accustomed to the traditional warmup - hop on a treadmill or elliptical for a couple of minutes to the heart pumping.
Dynamic warmups are used to prepare the body for the demands of working out and because they are performed as a continuous movement, also allowing for an increase in muscle elasticity, blood flow to the muscles and get your heart rate up. They should be performed for both upper and lower body muscles to ensure effectiveness.
1. Leg Kicks
Standing tall, kick one leg in front of your body, keeping the knee straight and reaching for the toes with your hand. Alternate legs while walking.
2. High Knee Walk
Walking forward, lift the knee as high as you can. Mantain proper alignment and keep core muscles engaged and tight.
3. Hip Internal Rotation
Kick feet out to side, alternating legs. Make sure you avoid excessive trunk rotation.
4. Hip External Rotation
Swing legs across the body making sure as above, you are avoiding any excessive trunk rotation.
5. Back Pedal Run
Maintain good posture with hips slightly bent forward.
6. Windmills (or Arm Circles)
Start with small circles and progressively increase the range.
7. Arm Hugs
Start at a slow speed and increase.
Most of us are accustomed to the traditional warmup - hop on a treadmill or elliptical for a couple of minutes to the heart pumping.
Dynamic warmups are used to prepare the body for the demands of working out and because they are performed as a continuous movement, also allowing for an increase in muscle elasticity, blood flow to the muscles and get your heart rate up. They should be performed for both upper and lower body muscles to ensure effectiveness.
1. Leg Kicks
Standing tall, kick one leg in front of your body, keeping the knee straight and reaching for the toes with your hand. Alternate legs while walking.
2. High Knee Walk
Walking forward, lift the knee as high as you can. Mantain proper alignment and keep core muscles engaged and tight.
3. Hip Internal Rotation
Kick feet out to side, alternating legs. Make sure you avoid excessive trunk rotation.
4. Hip External Rotation
Swing legs across the body making sure as above, you are avoiding any excessive trunk rotation.
5. Back Pedal Run
Maintain good posture with hips slightly bent forward.
6. Windmills (or Arm Circles)
Start with small circles and progressively increase the range.
7. Arm Hugs
Start at a slow speed and increase.
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