Fitness Workouts

HIIT Bodyweight Workout

Published by on October 3, 2015 | Leave a response

HIIT (High Intensity Interval Training) is a fast, efficient style of fitness training that involves alternating between periods of high intensity and periods of medium to low intensity exertion for between 5 minutes and 30 minutes. Bodyweight training is a simple but effective form of fitness training that boosts your cardiovascular fitness and strength levels without using any equipment. This HIIT bodyweight workout combines these two styles of training and allows you to enjoy all the benefits they provide.

It contains 10 exercises and each exercise should be performed for 20 seconds at a high intensity and then followed by a 10 second rest. The standard workout can be completed in 5 minutes but if you want a longer or more challenging workout, simply repeat the 10 exercises as many times as you like. The section below contains instructions for each of the 10 exercises.

Exercise 1 – Push Ups

Push ups are a great bodyweight exercise for strengthening the muscles in your arms, back, chest and shoulders. To perform push ups, follow the instructions below:

  1. Kneel down and put your hands on the ground, making sure that they’re in line with your chest and about a shoulder width apart.
  2. Straighten your legs out behind you, support your body on your hands and toes, tighten your core muscles and straighten your back.
  3. Bend your elbows and lower your body down toward the ground, stopping when your nose touches the ground.
  4. Straighten your elbows and lift your body back up to the starting position.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and move onto the next exercise.

Click Here For A Video Demonstration Of Push Ups

Exercise 2 – Burpees

Burpees are one of the most effective bodyweight exercises and help to boost your cardiovascular fitness while also strengthening all the muscles in your body. To perform burpees, follow the instructions below:

  1. Bend your knees and put your hands on the ground, making sure that they’re in line with your chest and about a shoulder width apart.
  2. Kick your legs out behind you and bend your elbows, stopping when your nose touches the ground.
  3. Straighten your elbows, kick your legs back in, stand up and jump in the air.
  4. When you land, repeat steps 1-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise. 

Exercise 3 – Jumping Jacks

Jumping jacks are a simplistic bodyweight exercise and also very efficient at burning body fat. To perform jumping jacks, follow the instructions below:

  1. Stand up straight with your feet together and your hands by your side.
  2. Jump in the air, kick your feet out to the side, lift your hands above your head and hold this position as you land.
  3. Jump in the air, bring your feet back together, lower your hands back down to your side and hold this position as you land.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 4 – Squats

Squats are the ultimate bodyweight exercise for strengthening and toning your legs and butt. To perform squats, follow the instructions below:

  1. Stand up straight with your feet a shoulder width apart and your arms out straight in front of you.
  2. Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
  3. Straighten your legs and lift your body back up to the starting position.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise.

Exercise 5 – Jump Squats

Jump squats are an explosive alternative to regular squats that add a jump to the end of the movement. To perform jump squats, follow the instructions below:

  1. Stand up straight with your feet a shoulder width apart and your arms out straight in front of you.
  2. Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
  3. Straighten your legs and lift your body back up to the starting position, then jump in the air as high as you can.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise.
  6. Exercise 6 – High Knees

High knees are a top bodyweight exercise for enhancing your cardiovascular fitness levels. To perform high knees, follow the instructions below:

  1. Stand up straight and then lift your right leg up to hip height and your left arm up to shoulder height.
  2. Lower your right leg back down to the ground and your left arm back down to your side.
  3. Lift your left leg up to hip height and your right arm up to shoulder height.
  4. Lower your left leg back down to the ground and your right arm back down to your side.
  5. Repeat steps 1-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and then move onto the next exercise.

 Exercise 7 – Planks

Planks are a fantastic bodyweight exercise for tightening and toning your core muscles. To perform planks, follow the instructions below:

  1. Kneel down on the ground and then put your forearms on the ground so that they are parallel with your head.
  2. Straighten your legs, raise your knees off the ground and balance your body on your toes and forearms.
  3. Once you have your balance, tighten your core muscles and hold the plank position for 20 seconds.
  4. Rest for 10 seconds and then move onto the next exercise. 

Exercise 8 – Mountain Climbers

Mountain climbers strengthen and tone the muscles in your lower body while also improving your cardiovascular fitness. To perform mountain climbers, follow the instructions below:

  1. Bend your legs and put your hands on the ground, making sure that they’re about a shoulder width apart.
  2. Straighten your right leg out behind you, bend your left leg and point your butt up toward the ceiling.
  3. Jump both feet off the ground simultaneously and switch your leg position so that your left leg is now straight out behind you and your right leg is now bent.
  4. Jump both feet off the ground simultaneously and switch your leg position so that your right leg is now straight out behind you and your left leg is now bent.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and then move onto the next exercise.

Exercise 9 – Sprints

Sprints help to develop your speed and reflexes while also blasting through calories. To perform sprints, follow the instructions below:

  1. Find an open space of at least 50 meters.
  2. Sprint across the open space, then turn and sprint back.
  3. Continue doing relay sprints for 20 seconds.
  4. Rest for 10 seconds and then move onto the next exercise.

 Exercise 10 – Lunges

Lunges are another excellent bodyweight exercise for your legs and butt. To perform lunges, follow the instructions below:

  1. Stand up straight and place your hands on your hips.
  2. Take a long step forward with your left leg, bend both of your knees and lower your body down toward the ground, stopping just before your right knee touches the ground.
  3. Slowly straighten both knees and step back to the starting position.
  4. Take a long step forward with your right leg, bend both of your knees and lower your body down toward the ground, stopping just before your left knee touches the ground.
  5. Straighten both knees and step back to the starting position.
  6. Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
  7. Rest for 10 seconds and then move onto the next exercise or complete the workout.

Workout Summary Chart

 

Phase Exercise Time (seconds)
1 Push Ups 20
2 Rest 10
3 Burpees 20
4 Rest 10
5 Jumping Jacks 20
6 Rest 10
7 Squats 20
8 Rest 10
9 Jump Squats 20
10 Rest 10
11 High Knees 20
12 Rest 10
13 Planks 20
14 Rest 10
15 Mountain Climbers 20
16 Rest 10
17 Sprints 20
18 Rest 10
19 Lunges 20
20 Rest 10

 

With this HIIT bodyweight workout you can build up your muscles and blast through calories. The best part is that since it requires no equipment, it can be performed anytime and anywhere. Simply memorize the 10 exercises and then whenever you have a few minutes to spare during the day, complete a quick HIIT bodyweight workout routine. You can use the recommendations below to find a workout duration that’s right for you:

  • For a 5 minute workout, complete phases 1-20 once
  • For a 10 minute workout, complete phases 1-20 twice
  • For a 15 minute workout, complete phases 1-20 three times
  • For a 20 minute workout, complete phases 1-20 four times
  • For a 25 minute workout, complete phases 1-20 five times
  • For a 30 minute workout, complete phases 1-20 six times
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HIIT Cardio Machine Workouts

Published by on September 19, 2015 | Leave a response

One of the biggest complaints people have about cardio machines is that they find the long, steady state workouts boring and unchallenging. However, with HIIT (High Intensity Interval Training), you can add some pace and excitement to your cardio machine based workouts. Keep reading for 3 of the best cardio machine HIIT workouts.

1 – HIIT Exercise Bike Workout

This simple HIIT exercise bike workout is fast, fun and varied. One of the best things about this workout is that despite its high intensity, it places very little pressure on your joints and allows you to enjoy an efficient workout without experiencing pain or swelling in your ankles, hips or knees.

The table below contains instructions for this HIIT exercise bike workout:

Phase Intensity Time (seconds)
1 High Intensity Cycling 10
2 Low Intensity Cycling 20
3 High Intensity Cycling 15
4 Low Intensity Cycling 20
5 High Intensity Cycling 20
6 Low Intensity Cycling 30
7 High Intensity Cycling 30
8 Low Intensity Cycling 20
9 High Intensity Cycling 30
10 Low Intensity Cycling 20
11 High Intensity Cycling 20
12 Low Intensity Cycling 15
13 High Intensity Cycling 20
14 Low Intensity Cycling 10
15 High Intensity Cycling 20

 

The workout itself is highly flexible and can take between 5 minutes and 30 minutes depending on how much time you have available. Simply follow the recommendations below to adjust the duration of this HIIT exercise bike workout:

  • For a 5 minute workout, complete phases 1-5 once
  • For a 10 minute workout, complete phases 1-15 twice
  • For a 15 minute workout, complete phases 1-15 three times
  • For a 20 minute workout, complete phases 1-15 four times
  • For a 25 minute workout, complete phases 1-15 five times
  • For a 30 minute workout, complete phases 1-15 six times

 2 – HIIT Treadmill Speed Workout

If you want to increase your running speed, this HIIT treadmill speed workout is a great tool that takes only 15 minutes to complete. With just a couple of HIIT treadmill speed workouts each week, you’ll find that you’re able to sprint faster and longer than you ever have done before.

The table below contains instructions for this HIIT treadmill speed workout. If you can’t currently sprint at 15kph or can sprint faster than 15kph, begin the workout at your maximum sprint speed and adjust the other workout speeds accordingly:

Phase Speed (kph) Time (seconds)
1 15 10
2 5 30
3 15 20
4 5 30
5 15 30
6 5 30
7 14 10
8 5 30
9 14 20
10 5 30
11 14 30
12 5 30
13 13 10
14 5 30
15 13 20
16 5 30
17 13 30
18 5 30
19 12 10
20 5 30
21 12 20
22 5 30
23 12 30
24 5 30
25 11 10
26 5 30
27 11 20
28 5 30
29 11 30
30 5 30
31 15 10
32 5 30
33 15 20
34 5 30
35 15 30
36 5 30

3 – HIIT Treadmill Incline Workout

This treadmill HIIT incline workout is a fantastic alternative to the speed workout above that helps to develop your strength and stamina while running. It takes just 15 minutes to complete and is both fun and challenging.

The table below contains instructions for this HIIT treadmill speed workout:

Phase Speed (kph) Time (seconds)
1 15 10
2 5 30
3 15 20
4 5 30
5 15 30
6 5 30
7 14 10
8 5 30
9 14 20
10 5 30
11 14 30
12 5 30
13 13 10
14 5 30
15 13 20
16 5 30
17 13 30
18 5 30
19 12 10
20 5 30
21 12 20
22 5 30
23 12 30
24 5 30
25 11 10
26 5 30
27 11 20
28 5 30
29 11 30
30 5 30
31 15 10
32 5 30
33 15 20
34 5 30
35 15 30
36 5 30

Summary

 With these 3 HIIT cardio machine workouts, you can breathe new life into a stale cardio routine, fire up the amount of calories you burn and complete your workouts in 30 minutes or less. So pick your favorite routine and take your cardiovascular fitness to the next level today.

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Full Body HIIT Weightlifting Workout

Published by on September 6, 2015 | Leave a response


Screen Shot 2015-07-28 at 12.09.01 PM

Do you want to fire up your cardiovascular fitness levels while also strengthening and toning your muscles?

If so, you’ll love this full body HIIT (High Intensity Interval Training) weightlifting workout.

It includes 8 weightlifting moves which target all the muscles in your body and are performed at a

fast pace to give you a good cardio workout. To complete the workout, grab a set of light dumbbells

and an adjustable bench, then follow the instructions below. The standard workout takes just 4

minutes to complete but it can easily be extended by repeating the exercises.

Exercise 1 – Dumbbell Chest Press

The dumbbell chest press builds up your chest, shoulders and triceps. To perform the chest press, follow the instructions below:

  1. Adjust the bench so that it’s flat.
  2. Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
  3. Lie back on the bench while lifting the dumbbells up above your chest.
  4. Turn your palms forward and lower the dumbbells down toward your chest, stopping just before they touch your chest.
  5. Press the dumbbells upward, stopping just before your arms fully lock.
  6. Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
  7. Sit up, lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 2 – Dumbbell Overhead Tricep Extension

The dumbbell overhead tricep extension tones and strengthens your tricep muscles. To perform the dumbbell overhead tricep extension, follow the instructions below:

  1. Stand up straight, hold a single dumbbell with both hands and then lift it up above your head.
  2. Keep your elbows parallel with your shoulders, then bend your arms and lower the dumbbell down behind your head, stopping when your elbows are bent at a 90 degree angle.
  3. Straighten your arms and lift the dumbbell back up to the starting position, stopping just before your arms fully lock.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Lower the dumbbell down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 3 – Dumbbell Bent Over Row

The dumbbell bent over row works your upper back along with your arms and forearms. To perform the dumbbell bent over row, follow the instructions below:

  1. Stand up straight and hold a dumbbell in each hand with your palms facing inward.
  2. Bend forward at the waist until your chest is almost parallel with the ground while keeping your arms, legs and upper body straight.
  3. Hold the dumbbells out in front of you until they are in line with your chest, bend your knees slightly, then bend your arms and raise the dumbbells up toward your chest, stopping once your arms are fully bent.
  4. Straighten your arms and lower the dumbbells back down, stopping just before your arms fully lock.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

 

Exercise 4 – Alternating Arm Dumbbell Bicep Curl

The alternating arm dumbbell bicep curl is a popular exercise that specifically targets your bicep muscles. To perform the alternating arm dumbbell bicep curl, follow the instructions below:

  1. Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing forward and tuck your elbows into your body.
  2. Bend your left arm and curl the dumbbell up toward your left shoulder, stopping once your left bicep muscle is fully flexed.
  3. Straighten your left arm and lower the dumbbell back down to your side.
  4. Bend your right arm and curl the dumbbell up toward your right shoulder, stopping once your right bicep muscle is fully flexed.
  5. Straighten your right arm and lower the dumbbell back down to your side.
  6. Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
  7. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 5 – Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a fantastic compound exercise that primarily targets your shoulders while also working your chest and arms. To perform the seated dumbbell shoulder press, follow the instructions below:

  1. Adjust the bench so that it’s upright.
  2. Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
  3. Raise the dumbbells up above your shoulders and in line with the side of your head, making sure that your palms facing forward.
  4. Straighten your arms and press the dumbbells up above your head, stopping just before the dumbbells touch.
  5. Bend your arms and lower the dumbbells back down above your shoulders and in line with the side of your head.
  6. Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
  7. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

 

 Exercise 6 – Dumbbell Squat

The dumbbell squat is one of the most effective lower body exercises out there. To perform the dumbbell squat, follow the instructions below:

  1. Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing inward and tuck your elbows into your body.
  2. Bend your arms and curl the dumbbells up toward your shoulders, stopping once your biceps are fully flexed.
  3. Hold the dumbbells in this position, bend your legs and lower your body down toward the ground, stopping when your butt is in line with your knees.
  4. Straighten your legs and lift your body back up to the starting position.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Lower the dumbbells onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 7 – Dumbbell Renegade Row

The dumbbell renegade row is a top exercise for your abs and lower back. To perform the dumbbell renegade row, follow the instructions below:

  1. Put the dumbbells on the ground in front of you.
  2. Kneel on the ground, put your hands on the dumbbells, straighten your arms, straighten your legs out behind you and tighten your core muscles.
  3. Lift the left dumbbell off the ground, stopping when it’s in line with your chest.
  4. Lower the left dumbbell back onto the ground.
  5. Lift the right dumbbell off the ground, stopping when it’s in line with your chest.
  6. Lower the right dumbbell back onto the ground.
  7. Repeat steps 3-6 for as many repetitions as you can manage within 20 seconds.
  8. Stand up, rest for 10 seconds and then move onto the next exercise or complete the workout.

 

Workout Summary Chart

 

Phase Exercise Time (seconds)
1 Dumbbell Chest Press 20
2 Rest 10
3 Dumbbell Overhead Tricep Extension 20
4 Rest 10
5 Dumbbell Bent Over Row 20
6 Rest 10
7 Alternating Arm Dumbbell Bicep Curl 20
8 Rest 10
9 Seated Dumbbell Shoulder Press 20
10 Rest 10
11 Dumbbell Squat 20
12 Rest 10
13 Dumbbell Renegade Row 20
14 Rest 10

 

I hope you like this full body HIIT dumbbell workout. For the best results, make sure you perform the workout a maximum of 3 times per week and give your body plenty of time to rest and recover between each workout. Don’t re-attempt the workout until your muscles feel fresh and fully recuperated. You can adjust the length of the workout using the instructions below:

  • For a 3.5 minute workout, complete phases 1-14 onceScreen Shot 2015-07-28 at 12.13.10 PM
  • For a 7 minute workout, complete phases 1-14 twice
  • For a 10.5 minute workout, complete phases 1-14 three times
  • For a 14 minute workout, complete phases 1-14 four times
  • For a 17.5 minute workout, complete phases 1-14 five times
  • For a 21 minute workout, complete phases 1-14 six times
  • For a 24.5 minute workout, complete phases 1-14 seven times
  • For a 28 minute workout, complete phases 1-14 eight times
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Top 5 Healthy Eating Tips for Bergen County Residents

Published by on July 28, 2015 | Leave a response

Most healthy eating advice focusses on counting calories and measuring portion sizes and ignores actual health. However, true healthy eating goes far beyond calorie restriction and involves providing your body with the essential nutrients it needs. These essential nutrients boost your energy levels, protect against chronic diseases, help your vital organs function and much more. Today I’m going to be helping you adapt your diet so that it contains fewer calories but is also packed full of health boosting nutrients by providing you with five top healthy eating tips.

Tip 1 – Fill Up On Vegetables

Vegetables are a great healthy eating choice for various reasons. First, they contain large amounts of water and help you stay hydrated. Second, they are packed full of fiber along with plenty of health boosting vitamins, minerals and phytonutrients. Finally, vegetables generally contain well below 100 calories per serving which makes them an excellent choice if you’re trying to lose weight. So if you want to stay healthy, make sure you’re eating multiple servings of vegetables throughout the day.

Tip 2 – Drink Healthy Hot Drinks

Healthy hot drinks (such as black tea, coffee and green tea) not only protect against dehydration but they’re also loaded with health boosting phytonutrients. These phytonutrients in black tea, coffee and green tea have countless health benefits some of which include protecting against chronic disease, boosting the health of your blood, strengthening your immune system and much more. By drinking healthy hot drinks regularly, you can take full advantage of these phytonutrients and enjoy all their health benefits.

Tip 3 – Enjoy Natural Marinated Meat & Fish

Fresh meat and fish are an excellent source of protein. However, if you’re eating them regularly, they can start to become bland and boring. One great way to get around this is by mixing up a range of healthy and natural marinades, soaking your meat or fish in them for a few hours and then cooking them as normal. Doing this will give the fish and meat you eat a whole new level of flavor and ensure that you have plenty of variety in your diet.

Tip 4 – Snack On Nuts & Seeds

Nuts and seeds are an excellent healthy snack for numerous reasons. They’re packed full of healthy fats which boost your brain, strengthen your heart, enhance your immune system and much more. In addition to this, they contain high levels of protein which helps to build, maintain and repair all your body’s cells. They’re also very filling and sure to keep you satisfied between meals. So if you’re currently snacking on candy, chocolate and chips between meals, swap them for nuts and seeds today and give your health a kick.

 Tip 5 – Limit Processed Carbohydrates

Processed carbohydrates are probably the biggest barrier to healthy eating around with foods that contain large amounts of processed carbs being high in calories and low in nutrients. As a result, they do very little for your health but add lots of unnecessary calories to your diet which then get stored as excess body fat. So if you want to ensure that every meal you eat is healthy, think about the amounts of processed carbs it contains and where possible, choose meals that contain little or no processed carbs.

Summary

 As you can see, a proper healthy eating strategy will help you lose weight and improve your overall health. So if you’re currently focused just on the quantity of foods that you eat, start making some changes today and use these five tips to improve the quality of the foods you eat as well.

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4 Minute Tabata Workout

Published by on July 1, 2015 | Leave a response

4 Minute Tabata Workout

Tabata is probably the most popular style of HIIT (High Intensity Interval Training). It involves completing 8 exercises successively and performing each exercise for 20 seconds at a high intensity followed by 10 seconds of rest. While a 4 minute workout may sound deceptively simple, tabata workouts are one of the most challenging routines you’ll come across. Keep reading for full details of this HIIT Tabata workout.

Exercise 1 – Burpees

Burpees are a fantastic bodyweight exercise that give you a full body workout while also firing up your cardiovascular fitness. To perform burpees, follow the instructions below:

  1. Bend your knees and put your hands on the ground so that they’re parallel with your chest and around a shoulder width apart.
  2. Kick your legs out behind you, bend your arms and lower your body down toward the ground, stopping when your nose touches the ground.
  3. Straighten your arms, kick your legs back in, stand up and jump in the air.
  4. When you land, repeat steps 1-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise.

Exercise 2 – Skaters

Skaters are a great lower body exercise that improve your balance, coordination and reflexes. To perform skaters, follow the instructions below:

  1. Stand up straight with a slight bend in your knees and your arms by your side.
  2. Lean forward at the waist while keeping your lower back flat and your core muscles tight.
  3. Take a long step to the right with your right leg, place your right foot flat on the ground, then step across with your left leg and place your left toes on the ground behind your right leg.
  4. Take a long step to the left with your left leg, place your left foot flat on the ground, then step across with your right leg and place your right toes on the ground behind your left leg.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 3 – Plank Jacks

Plank jacks are a fast paced variation on regular planks that involve hopping your legs in and out. To perform plank jacks, follow the instructions below:

  1. Kneel down on the ground and then place your forearms on the ground, making sure that they’re in line with your head.
  2. Straighten your legs, lift your knees off the ground, tighten your core muscles and support your body on your toes and forearms.
  3. Once your body is fully supported, jump both your feet off the ground, widen your legs as far as you can manage and land in this position.
  4. Jump both your feet off ground, bring your legs back together and land in this position.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 4 – Bicycle Crunches

Bicycle crunches are a top exercise for tightening and toning your abs. To perform bicycle crunches, follow the instructions below:

  1. Lie down on the ground with your legs straight out in front of you, your hands by your ears and your elbows pointing outward.
  2. Raise your legs off the ground, keep your left leg straight and bend your right knee toward your chest.
  3. At the same time, rotate your upper body toward your right knee and touch it with your right elbow.
  4. Straighten your right leg and bend your left knee toward your chest.
  5. At the same time, rotate your upper body toward your left knee and touch it with your left elbow.
  6. Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
  7. Rest for 10 seconds and then move onto the next exercise.

 

 

Exercise 5 – Mountain Climbers

Mountain climbers are similar to burpees but place more emphasis on your lower body. To perform mountain climbers, follow the instructions below:

  1. Bend your knees and put your hands on the ground, making sure that they’re about a shoulder width apart.
  2. Straighten your right leg out behind you, bend your left leg and point your butt up toward the ceiling.
  3. Jump both feet off the ground simultaneously and switch your leg position so that your left leg is now straight out behind you and your right leg is now bent.
  4. Jump both feet off the ground simultaneously and switch your leg position so that your right leg is now straight out behind you and your left leg is now bent.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and then move onto the next exercise.

 

 

Exercise 6 – Punches

Punches are a simple but effective exercise that engage your upper body and get you fighting fit. To perform punches, follow the instructions below:

  1. Stand in a wide stance with your toes facing outward and your knees bent.
  2. Tuck your elbows into your body, bend your arms so that your hands are just below your chin and clench your fists.
  3. Straighten your left arm and throw a punch while twisting the left side of your body into the punch.
  4. Bend your left arm back into the starting position while straightening your right arm, throwing a punch and twisting the right side of your body into the punch.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 7 – 180 Jump Squats

180 jump squats are a fun, challenging exercise that combine squatting, jumping and twisting in one fluid motion. To perform 180 jump squats, follow the instructions below:

  1. Stand up straight with your feet a shoulder width apart and your arms clasped together in front of you.
  2. Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
  3. Straighten your legs and lift your body back up to the starting position, then jump in the air as high as you can and rotate your body 180 degrees.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 8 – Lunge Kicks

Lunge kicks enhance your flexibility, boost your cardiovascular fitness and tone up your lower body. To perform lunge kicks, follow the instructions below:

  1. Stand up straight and place your hands on your hips.
  2. Take a big step backward with your left leg, slowly bend both of your legs and lower your body down toward the ground, stopping just before your left knee touches the ground.
  3. Slowly straighten both of your legs, step forward, kick with your left leg and land in the starting position.
  4. Take a big step backward with your right leg, slowly bend both of your legs and lower your body down toward the ground, stopping just before your right knee touches the ground.
  5. Slowly straighten both of your legs, step forward, kick with your right leg and land in the starting position.
  6. Repeat steps 2-5 for as many reps as you can manage within 20 seconds.
  7. Rest for 10 seconds and then complete the workout.

 

Workout Summary Chart

 

Phase Exercise Time (seconds)
1 Burpees 20
2 Rest 10
3 Skaters 20
4 Rest 10
5 Plank Jacks 20
6 Rest 10
7 Bicycle Crunches 20
8 Rest 10
9 Mountain Climbers 20
10 Rest 10
11 Punches 20
12 Rest 10
13 180 Jump Squats 20
14 Rest 10
15 Lunge Kicks 20
16 Rest 10

If you lead a busy lifestyle and never seem to have time to workout, this 4 minute HIIT Tabata workout is the perfect solution. No matter how packed your schedule is, you can always find time for it and by performing the workout on a regular basis, your health and fitness levels will improve substantially.

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Why You Should Use Kettlebells

Published by on September 19, 2014 | Leave a response

Even though they look a bit odd, there are a number of reasons you should use kettlebells. Kettlebells were originally used in Russia to provide a means of weighing crops. As with many different farming tasks, they became part of the contests at festivals, with farmers showing off their strength by lifting them. Eventually the Russian military realized how beneficial they were for training and used them, followed by fitness enthusiasts in the US in the 60s. Today, there are certification programs for instructors to teach kettlebell training.

Kettlebells give overall body training.

You’ll not only get your blood flowing and build your strength and endurance, you’ll work out your cardiovascular system too. The odd shape of the kettlebell makes your moves more challenging than they would be with a dumbbell. The weight is unevenly distributed, so it makes your stabilizer muscles work far harder than they would with ordinary dumbbells. You’ll be building both strength and endurance when working with kettlebells and exercising many different muscles at the same time.

Kettlebells cut your time in the gym.

Since you’re working multiple groups of muscles at once, you won’t spend extra time focusing on each muscle group. Instead, you’ll cut your time in half by working several groups at once and also working on endurance and cardio at the same time. You’ll not only build strength, you’ll also build flexibility and increase your range of motion, which helps prevent injury, making workouts safer. Kettlebells provide both anaerobic and aerobic exercise at the same time. They work the muscles to create a synergistic movement.

Kettlebells burn calories faster, making weight loss quicker.

You’ll be amazed at just how fast you’ll lose weight when you exercise with kettlebells. Kettlebells burn an average of 20 calories every minute you exercise. That’s a whopping 1,200 calories every hour. Jogging at 6 miles per hour burns approximately 700 calories. Tennis burns 450 calories per hour and rock climbing almost 700. As you can probably tell, kettlebells lead the pack. In fact, it burns over twice the number of calories as swimming.

You’ll increase your strength but you won’t develop big muscles with kettlebells. Kettlebells build leaner muscle mass with less bulk, which appeals to both sexes.

A kettlebell workout improves your functional fitness so you can perform everyday tasks better and reduce the potential for injury.

Kettlebell workouts help improve posture.

You’ll be amazed when you see how a kettlebell swing not only works on building your abdominal muscles to flatten your stomach, but also works on your glutes to lift your buttocks at the same time.

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Enjoy Your Exercise

Published by on August 14, 2014 | Leave a response

Probably the most frequently heard complaint about exercising is that it’s boring. It’s very important that you enjoy your exercise. If you don’t, the odds of you continuing decrease. There are a number of different reasons people become turned off to exercise. Sometimes they lack variety, sometimes they simply don’t challenge themselves and sometimes they simply don’t have a routine that stimulates them. In Bergan County, you can make huge changes in your exercise routine, when you use the services of a personal trainer.

Change is a good thing.

If you’ve had the same workout for months or years and find it’s getting very stale, you’ll benefit from getting new ideas from a personal trainer. While trainers may show you new calisthenics or weight lifting routines, they also may come up with a completely different idea, such as using kettlebells for your workout. Not only will you learn a new technique, you’ll learn to do it the right way. The personal trainer not only shows you how to exercise, he or she watches to insure you execute it correctly. Doing an exercise incorrectly can cause injury or minimize the benefits.

Make your routine more challenging.

One of the problems with exercising on your own is that you often stay at one plateau. You start a routine and fail to make it more difficult as you improve your fitness level. Personal trainers can help with this problem too. A personal trainer not only designs a workout program that challenges you now, he or she also adjusts that program to maintain the same level of challenge as your body becomes fitter. You’ll find a more challenging exercise program can take the yawn right out of exercising.

Exercise with a friend.

You can have fun and become fitter when you go to a boot camp or get semi-private training from a personal trainer. Both of these options not only give you the benefits of having a personal trainer, but at a far discounted price. Group workouts also provide socialization and comradery. In both semi-private sessions and boot camps, everyone works at his or her own personal maximum ability, so each person understands just how challenging each other’s goals can be. You’ll often hear words of encouragement and even cheering when someone makes a goal. Working out with a friend or friends can boost the energy of a workout and make it more enjoyable.

Vary your activities. You don’t always have to get your exercise in a gym. Golf, tennis, jogging and even dancing count as vigorous exercise that helps you get back into shape and become healthier.

Keep track of your progress. You may not realize just how much progress you’ve made, because you see yourself daily and the changes are subtle. However, if you keep a written or photographic record, it will be easy to see just how much you’ve improved. That always makes it more fun to exercise.

Boogie your way to fitness. Turn on the radio or put in a CD and exercise to the music. You might even make your exercise routine into a dance routine. Dancing is a vigorous form of exercise and it’s also plenty of fun.

Workout as a family or as a couple. Get everyone moving and on the road to fitness. Even though kids are active normally, in today’s world video games often replace running. You’ll bond more when you exercise together.

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Edgewater Workouts

Published by on June 19, 2014 | Leave a response

after-MilenaKishIf weight loss is your goal, dieting alone won’t help. However, when you combine a healthy lower calorie diet and a workout, you’ll have a dynamite combination to blast away faster. Of course, knowing how to do each exercise correctly is important, since executing a routine incorrectly can minimize the benefits and sometimes even cause injury that can set your plans back for months. That’s why many people use the services of a personal trainer to help them get the most out of their Edgewater workout.

The concept of weight loss isn’t difficult.

  • Losing weight is a matter of consuming fewer calories than you burn. Eating a healthy diet lowers your intake and adding exercise increases your output, making it perfect for those who want to lose weight faster and safer. Exercise does so much more for those who want to lose weight. Exercise builds muscle tissue and muscle tissue burns more calories than fat tissue does.

A personal trainer can show you exercises that maximize your time in the gym.

  • You probably already know a few exercises from your days in gym class. While any type of exercise is beneficial, some are far more beneficial in burning calories. Personal trainers can show you ones that will either shorten your workout time or take pounds off faster. Trainers also provide many other benefits. Personal trainers first assess your level of fitness; learn your goals and any special needs. Trainers then create a program that works you to maximum capacity, but is still within your capability. You’ll work harder than you’d ever work on your own and see far more progress.

Using a personal trainer for weight loss can keep you motivated.

  • It’s not always easy to stick to a workout regimen and far easier to skip going to the gym or working out, particularly after a long day at work or early in the morning before work. However, when you know you’re meeting with a personal trainer, you tend to make the extra effort. Trainers also provide other motivation, such as support during difficult plateaus in weight loss.

The more you exercise the more energy you have to do other activities that also burn calories.

Not only will you lose weight faster, you’ll look thinner even if you didn’t lose a single pound when you add exercise to weight loss. People who workout often find they wear a size smaller even if they don’t lose a single pound.

You’ll burn off stress hormones with exercise. Stress hormones, such as cortisol can play havoc with your body. Some studies show cortisol may cause fat to accumulate around the abdomen. Exercise not only burns off stress hormones, it replaces them with ones that make you feel good.

You’ll sleep better at night after working out. A good night’s sleep is mandatory for good health. It also can help you avoid the temptations of sugary snacks.

Continue reading Edgewater Workouts »

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Don’t Believe These 5 Myths

Published by on May 28, 2014 | Leave a response

Nothing irks me more than when good people are misled by fitness myths. These myths interfere results and keep people miles from their goal weight.

So I’ve got to warn you about the false rumors going around Bergen County, about strength training.

Strength training is the number one thing you could possibly do for your health, development, and fitness.

Don’t fall for one of these 5 myths and miss out on remarkable potential results.

Strength Training Myth #1: Muscle Can Turn Into Fat

Why would you want to build muscle if they think it could morph into fat over time? Don’t worry; this myth is seriously bogus.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Strength Training Myth #2: Strength Training Makes Women Bulk Up

Sure, strength training increases the amount of muscle on your body, so many women take this to mean that their body will become body-builder-esque. Not quite the look you’re going for…

The truth is that the female body simply doesn’t naturally contain large enough levels of testosterone to put on bulk muscle without a very focused and dedicated effort. Rest assured, ladies, the effort you spend on strength training will get you closer to that lean, toned look you want.

Strength Training Myth #3: Strength Train Enough and You Can Eat Anything

This irks me all the time, as I’ve seen so many people throw away their hard- earned fitness results by eating unhealthy foods.  If you do strength training everyday at intense rate, your total calories will still count. A lot of people miscalculate how many calories they eat with how many calories the burn each day.

For best results, maintain a calorie-controlled is to have fresh diet, and be on the strength training routine.

Strength Training Myth #4: Strength Training Does Not Burn Fat

If you are trying to loose weight, muscle is your number one ally against fat gains. Regular strength training helps you increase your muscle mass as well as preserves existing muscle mass.
Strength Training Myth #5: High Reps And Light Weights For Toning

Never do high repetitions because that will increase your muscular endurance but will not add strength or tone.  In order for you to challenge your muscles, you need to do heavier weights with lower repetitions. By including strength training as a part of the fitness routine you’ll achieve a fit and toned body in Bergen County.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email me today and we’ll get you started on the program that’s best for you.

For Best Results…

Want to get the most from your workouts? Follow these 5 tips:

  1. Be Consistent: exercise at least 4 times each week.
  2. Be Challenged: change your routine often.
  3. Be Patient: don’t forget that true fitness results take time.
  4. Be Excited: find an exercise program that you love.
  5. Be Coached: call in a professional, like me, for real results. Call or email today!

Cranberry Chicken Salad

Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves. Servings: 8

Here’s what you need…

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  • 4 cups cooked chicken breast, cubed
  • 1 fennel bulb, chopped
  • 1/4 cup roasted pistachios, chopped
  • 1/4 cup dried cranberries
  • 1 Tablespoon roasted pepitas
  • 3 Tablespoons coconut milk, canned and full fat
  • 1 teaspoon dried, ground sage
  • 3 Tablespoons fresh parsley, minced
  • dash of salt and pepper
  • head of Romaine lettuce

1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves.

Nutritional Analysis: One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.

Forward This Newsletter – Refer a Friend 

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Getting to the Goal

Published by on May 15, 2014 | Leave a response

Getting To The Goal in 5 Steps

Are you one of the people that want to get in shape, drop the fat, and increase your tone and strength?
Join the club in Bergen County where most people are dynamically working toward a vague fitness goal.

So what’s the difference between people who achieve their fitness goals from the people that are trapped in a fruitless struggle?
Winston Churchill the British politician hit the nail on the head when he said, “Never, never, never, never give up.”

It is possible to achieve any fitness goals when you push yourself hard every day. However, a distraction is everywhere, and is easy to fall off the track.

 

Henry Ford once said “Obstacles are those frightful things you see when you take your eyes off your goal.”

In order to stay the course it is critical that you keep your eyes on the goal.

Here’s how to get to your goal in 5 Steps:

Step One: Only One At A Time
When you’re motivated, make sure you set one goal at the time to yourself so you wont become over-ambitious by setting multiple goals. It’s great that you want to improve many things about yourself. The pressure that you will drop on yourself by trying to achieve many goals at the time will make you give up soon from overwhelming.

First focus on the main goal  which you would like to achieve first. There will be plenty of time in the future to see to your other goals, but for now see your number one goal all the way through to completion.

Step Two: Start Slow

 
Another hazard that often results in dropped goals is the act of starting out too fast and too strong without having any breaks in between. If your goal in fitness is to drop 7 pant sizes and to exercise 5 times a week, do not (I repeat, DO NOT) go out and hit the gym hard for the next 5 days in a row. Your body will become sore that you’ll be forced to stop all progress the following week and your goal will be put back on a shelf.

Take a deep breath and remember that this isn’t a race. This is your life, and it’s you against yourself. Start out slow and firm and gradually build as you progress toward your goal. Don’t allow exhaustion to get in your way.

Step Three: Know Your Reasons Why

You should know the reasons why is the goal important to you? Write down each and every possible reason you can come up with as to why your goal needs to be met.

Closely get to know the ‘reasons why’ this goal is so important to you. You should have them memorized and should list them every single day. Remember what Ford said  “When you take your eyes of your goal you’ll see loads and loads of obstacles.” Keep your eyes locked onto that goal by filling your mind with all of the ‘reasons why’ you’re going to see this thing through.

 

 

Step Four: Think About It

Meanwhile you’re thinking about your reasons for accomplishing your goal, its also helpful to focus your mind on how you’ll feel it after you accomplish it. Imagine yourself in the body you want to have.

How amazing are you going to feel when you’ve accomplished this goal that’s been on your mind for so long? Pretty amazing. Fill your mind with that feeling of success well before you’ve finished the work. The more you feel connected to the end of the race, the more likely it is that you’ll make it through.

Step Five: Put It All On The Line

We all spent money on things we don’t even need, so its time for you to spend money on something more productive. If your goal is to lose weight and to get into amazing shape then invest in one of my verified fitness programs.

My clients see results. My clients achieve their goals.

It’s time that you become one of my clients in Bergen County.

Call or email me today and together we will get you to your goal.

 

A Dream with a Deadline

A goal is a dream with a deadline.

Can you imagine the new-and-improved body of your dreams?

Now is the time for your dreams to become reality

Tropical Pork Ribs

Here’s a slow cooker recipe that cooks while you are away at work, making it convenient and easy to eat a healthy dinner. Serve these pork ribs over a bed of cauliflower rice or fresh spinach. Makes: 6 Servings

Here’s what you need…

For the Tropical Spice Rub:

  • 1/4 cup coconut flour
  • 1/2 teaspoon pepper
  • 2 teaspoon dried ground mustardpic
  • 1 teaspoon allspice
  • 1 teaspoon smoked paprika

For the Tropical Pork Ribs:

  • 1-3 lbs boneless country style ribs
  • 2 Tablespoons coconut oil
  • 1/2 yellow onion, chopped
  • 2 red apples, chopped
  • 1/2 cup fresh pineapple, chopped
  • dash of smoked paprika
  • salt and pepper to taste
  • small butternut squash, peeled, seeded and cubed
  • 1/2 orange bell pepper, chopped
  • 1/2 red bell pepper, chopped
  • 1/2 cup apple sauce
  1. In a medium bowl combine the Tropical Spice Rub ingredients.
  2. Rinse and pat dry the pork ribs. Season with salt and pepper, then coat each side with the Tropical Spice Rub.
  3. In a large skillet, place the coconut oil over medium-high heat. Place the coated ribs in the skillet, and brown on all sides.
  4. Place the browned ribs in your slow cooker.
  5. In the skillet, over medium heat, combine the remaining ingredients. Heat for 5 minutes, mixing until fully incorporated. Remove from heat and spread evenly over the top of the ribs.
  6. Cover and cook on low for 4-6 hours.

Nutritional Analysis: One serving equals: 359 calories, 12g fat, 405mg sodium, 23g carbohydrate, 4g fiber, and 23g protein

 

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