Sunday, June 9, 2013

Fitness Terminology Explained

When I am training clients I refer to certain "fitness" terms that not every client understands. Recently I came across this list in one of my fitness magazines and I thought it would be a good idea to share it.

Anaerobic Exercise - A high-intensity activity (like sprinting or heavy weightlifting), usually performed for fewer than two minutes, that uses phosphates and glycogen-instead of oxygen-as fuel.  It ups speed, power, strength and endurance while torching calories.

Compound Exercise - A movement that occurs at several joints, working multiple muscle groups.  Think squats, which involve bending the ankles, knees and hips to target the hamstrings, quads and glutes.

Drop Sets - A technique that involves starting an exercise with the heaviest weight you can lift, then decreasing the load with each set.

High-Intensity Interval Training - Alternating short bursts of exercise at a very challenging effort level with periods of recovery at a moderate one.  It boosts endurance and burns the greatest number of calories in the least amount of time.

Plyometrics - Quick, explosive moves-such as jumping-that increase muscle strength and power while blasting calories.

Superset - A set of two exercises done back-to-back, without rest in between.  These moves can work opposing muscle groups-like biceps curls and triceps kickbacks-or the same body part.

Target Heart Rate - The beats per minute you should aim for during cardio exercise, based on your intended exertion level.  For low-intensity exercise, shoot for 50 to 60 percent of your heart rate max: for moderate: 60 to 80 percent; and at a high intensity, between 80 and 90 percent.

*Subtract your age from 220 to get your estimated heart rate-the most beats per minute your heart can safely reach during exercise.

Friday, June 7, 2013

Living A Healthy Lifestyle

I hear too often people saying "you only live once" when they refer to their unhealthy eating, drinking and partying.....In my opinion, wouldn't you want to live your life feeling amazing from the inside out? Full of strength, life and energy?

  Love yourself enough to nourish your body daily with whole foods, daily sunshine, fresh air, exercise, water and sleep.

Have a great weekend!

Thursday, June 6, 2013

Yoga Sequence

Yoga Sequence

Get out your yoga mat and hold each pose as best as you can for 10 seconds.  Increase the time you hold a pose as your strength and balance increase. 

Benefits of Yoga

Increases Flexibility
Relieves Pain
Reduces Cortisol Levels 
Increases GBA Levels
Increases Serotonin Levels
Builds Strength
You Can Perform Anywhere
Joint Help/Range of Motion
Body Confidence

"Travel light, Live light, Spread the light, Be the light."