Calf exercise that works

Stand in front of a chair and put one foot up on that chair

put your other leg as far behind you as you can, without losing balance

raise up on your toes and back down to a flat foot in a controlled manager

do 4 sets of 15 and switch feet!!!!

Breathing and the importance during a workout

I'm sure you all have heard us trainers say,'Are you breathing?!'. Why might you ask, is the importance?

1) If you don't breathe, you could pass out while working out! SAFETY FIRST!
2) When you're body is enduring a heavy load, you are actually causing your blood pressure to rise...so breathing properly will reduce your blood pressure.
3) When breathing properly while working out, lifting weights in particular, you are stablizing your spinal cord. This again, is a safety item!!!

Now, if you don't have a trainer telling you when and how to breathe....

*Always practice your reps with your breathing tempo.
*Breathe OUT on the hard part of the excersice.
-i.e. Bicep curls: the up part is the hard part...so breathe out here.
It's that easy!

Cleansers and detox

If you are interested in trying a cleanser and detox kit...things you should know.

*If it's your first time trying a cleanser....get a "first time" kit!!!!!
*One of the "negative" affects is that your digestive system is cleared of EVERYTHING. Including the good bacteria...so make sure you eat plenty of yogurt!!!

Have fun!!

Busy people...10 minute workout

Here you go busy people!!!

3 sets of everything listed below:

jump for 1 minute
pushups: as many as possible
situps/crunches: as many as possible
booty squats to a kick: as low as you can, 20 reps each leg

Done!

The best time to do these: 10am and 3pm.

Shoulders, shoulders, shoulders!!!!

Here's what everyone is waiting for....a good ol' fashion shoulder workout.

#1) Of course warm up your entire body with light cardio for at LEAST 5 minutes. Preferably 8-12 minutes!!!! The reason for this is to ensure that there is circulation going to your muscles, joints, tendons, brain, core...I think you get the picture.

#2) Warm up with 2 core excersices. The reason for THIS...if your core is engaged properly you will be able to lift more weight, more effecitively, and safer!

#3) Here begins the fun of our good ol' fashion shoulder workout

For the anterior delts: grab 2 sets of dumbells with 1 set being a weight that is "comfortable" and the second set of weight being challenging, but not impossible.
*Front shoulder press. 4 sets X drop sets.
Front shoulder press is where your arms are parallel to each other, creating a 90degree angle and push the weights straight up
Drop sets is where you do as many as you can at the heavier weight until muscle failure and than you drop to the lighter weight immediately and do exactly the same exercise..until failure
*Front raises. 4 sets X 12reps. Good posture...even if that means going to partial reps!
Start with the weight in front of you resting on your legs and raise them up in FRONT of you, straight armed the whole way, to shoulder height...the more controlled the better the results!

The mighty medial delts: Grab 1 set of dumbells that are of challenging weight
*The Aronld press to burn out dumbell press 4 sets X muscle failure
Aronld press is a classic....imagine this. Sit or stand if front of a mirror. Grab your dumbells and put them in right in front of your eyes, palms facing your face, and arms creating a 90degree angle. Laterally move your arms, rotate your palms, and press the dumbells up at the same time. Ending position should be arms straight up over your head, palms facing the mirror.
Do the Aronld for 10 reps and than continue the rest of the set with normal dumbell shoulder presses to muscle failure!!!!!!

The sexy rear delts: Get ready for a super set on this muscle! You can use free weights, cables, or bands.
*Reverse flies, bent over 4 sets X 15
*Rear delt row, bent over 4 sets X 15

If you need clarification on these...please email me at either vipowerfitness@gmail.com or certpersonaltrainer@yahoo.com

Have fun with that!!!

The safe zones in the resturant world

Where to go:
Applebee's
Red Lobster
Subway
Quizno's

Words to look for:
Grilled
Cajun
Low Fat
Mesquite
Skewers

Words to watch out for:
Melts and/or cheeses
Fried
Sauteed
Sauces...especially white sauces!

Ideal meals when you are out:
Applebee's:
Grilled tilapia with mango salsa
Teriyaki and shrimp skewers
Mesquite chicken salad

Red Lobster:
Grilled Salmon, Lemon pepper
Grilled Chicken Tenders
Snow crabs

Subway: Any sub...just watch your cheese and mayo
Quiznos: Same as subway...just watch that cheese!

Misc Notes:
Believe it or not, most of the "salads" at resturants will have MORE calories and fat than a normal meal!

Cheers!

The TRUE positives of working out!

There are numerous benefits to working out and practicing a healthy lifestyle....but, I will name just a few:

*More energy! Although the first 21 days are always the most difficult, after that...your natural energy will soar!!
*Better sleeping at night! Due to hormones released DURING your workout and also that night to RECOVER from your workout
*Lower body fat and body weight
*Better self-esteem
*Improvement on physcial awarness, strength, and endurance
*Decreased chance of diseases

If you want to hear more detail, email me at certpersonaltrainer@yahoo.com