One of the most common questions I get from women is how to get back into shape after having a baby.
While I don’t have kids myself, I know that nothing can change your body, and life, as quickly as having a child. Your body doesn’t want to respond to the same activities in the same way and your previous three nights a week at the gym seem like an impossible dream. Oh wait, dreams are the luxury of those actually getting sleep.
This can make working back into a fitness routine seem like an insurmountable task. But it can be done! It just requires a little creativity, planning and perhaps the occasional babysitter. And your efforts will pay off in more energy, stress relief and a renewed self-confidence. Try these strategies to help you get back on track. (more…)
According to MayoClinic.com, the number one reason people don’t exercise on a regular basis is lack of time. I hear the same thing from clients.
But lack of time also tops my list of excuses for not exercising that are crap.
Our world is a busy one. I run my own business, so I get it. Yet, have you ever asked yourself how much time you waste on Facebook, reality TV or complaining you don’t have time to exercise? In the time you spent complaining you could have done something!
To start many of my clients off, I give them exercise homework that takes 5 minutes or less. A Cornell University study found that just 5 minutes of exercise per day can result in fitness gains and improve our self image. It can go a long way toward forming the habit of being active and chances are once you get going you’ll want to do more than those 5 minutes. (more…)
We all have that one person in our life who refuses to take no for an answer. Perhaps it’s the office baker who simply can’t understand why you turn down her famous chocolate peanut butter pie. Or maybe it’s Great Aunt Helen who ends every visit with a care package of cinnamon rolls, somehow still warm yet you never saw her turn on the oven.
We all have a food pusher in our lives. They love us but don’t understand us. For them, food is the ultimate expression of love. For us it’s fuel, nothing more and nothing less.
This conflict is never as pronounced as it is during this festive time of year. Not only is food love, it’s tradition. It’s a gift. And it’s not easy to say no to a gift.
But to stay true to who we are and to keep our hard-earned fitness we have to learn to say no. You need to have a holiday defense strategy that includes ways to say no politely but firmly. Here are my top 5 ways to say no to food:
No, thank you. Simple and quick. No need for a detailed reason on why you refuse cake, just move on to the next topic of conversation. (more…)
When I first started as a personal trainer I didn’t have a studio. I worked in my clients’ homes. I had many clients with rather impressive selections of exercise equipment. However, they needed me to hold them accountable to actually use the equipment.
Others had nothing. I brought with me any tools we might need. I quickly learned how to design programs using body weight, bands and other simple pieces of equipment. One of my favorites was the medicine ball.
A medicine ball can be used in many exercises like a dumbbell, but also provides a new level of versatility because of their shape and their ability to be thrown or bounced. You can use them for strength or cardio. Check out my favorite medicine ball exercises to see what I mean. (more…)
By Pamela Hernandez
She’s right; crunches are not a big part of my ab repertoire. Much like running isn’t always appropriate, I think crunches are something you have to work up to. Many clients come to me with challenges that make crunches a poor place to start for developing core strength. For some, the act of getting on the ground for core exercises, like planks and cobras, can be off limits initially. I often need off-the-ground core strengthening and stabilizing exercises to help my clients achieve their fitness goals.
Here are my top 5 core exercises that don’t require a mat or getting off your feet.
Wood chops: I like these best with a cable machine but they are just as effective with resistance bands, a medicine ball or a dumbbell. Start high and chop by pulling diagonally across the body. The hips should not flex but instead stay straight and the body tall. (more…)