Amazing Total Body Workout

 

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Try my Amazing Total Body Workout circuit that hits cardio, strength and flexibility.  Complete each exercise back to back with quick rest and water break at the end of the circuit.  Repeat circuit 3 to 4 times.  Finish with yoga stretch routine.

Warmup-  Bodyweight – 5-7 minutes

 

THE WORKOUT:

  1. Indoor Cycle – 3 mins of fast paced interval work  (WORKS HEART/ LEGS/GLUTES)

 

2.  Incline Barbell Chest Press- 12 Reps  (UPPER BODY CHEST)

3.  Barbell Bicep Curl- 12 Reps (Upper BODY BICEPS)

 

4.  Pull- Up – 5 Reps (UPPER BODY BACK)

 

5.  Battleropes 45 Secs (FULL BODY/ CORE)

 

6.  DB Rear Delt Fly- 12 Reps (UPPER BODY SHOULDERS/back)

 

7.  DB Side Raise- 12 Reps (UPPER BODY SHOULDERS)

 

8.  Weight Plate Tricep Extension 12 Reps (UPPER BODY TRICEPS)

 

Bicycle Abs 45 secs – (CORE ABS)

 

 Water Break-   Complete this circuit 3-4 times

Final stretch – 6 Min Post Workout Yoga

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How About Yoga And Ice Cream?

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Preconceived Ideas and Yoga

I remember when I first started taking fitness classes over twenty years ago. I was into all the high-intensity classes like boot camp, kickbox, and spin; I had no desire to ever waste my time taking a “boring yoga class.” crow2I had preconceived ideas about the people that practiced yoga. As far as I was concerned; yoga wasn’t even a workout. I was certain I wouldn’t break a sweat. I assumed all “yogis” were born flexible and all they did was sit on their mat chanting mantras.  Many of the poses I had seen in magazines were advanced handstands or some sort of twisted pretzel pose that looked so unachievable, I dismissed the idea of ever stepping foot into  a yoga class.

Fast forward twenty years or more and believe it or not, I’m the one in the picture above doing a yoga arm balance, crow pose. Luckily I discovered that preconceived ideas are limiting and can prevent us from experiencing a full life. Back in the 90s, I took a job as a group fitness coordinator at a local gym. The owner wanted to add yoga to our program and as a group fitness coordinator, I was required to teach all the classes on our schedule. I was extremely intimidated by yoga but decided it was my job to take on the challenge.

I needed to get yoga on the schedule and introduced successfully to our members. I reluctantly signed up for a basic certification class and was introduced to some basic, intermediate, and a few advanced poses. Although I was not very flexible, I learned that I could actually do yoga and that it was surprisingly a very challenging workout.

Aside from the flexibility and strength benefits, I learned that the relaxation and meditative aspects of the practice were invaluable. As I begin to teach yoga, I realized that I didn’t need to be extremely flexible, or know all  the Sanskrit (words for yoga poses and concepts) to be a good teacher. I made the class my own and started as a beginner with my students. Over the years, I gained more knowledge, confidence, and developed a love for the practice.

Yoga is now one of my favorite classes to teach and I hope to inspire others to open their mind to the practice and what a difference it can make in their lives. The benefits of yoga are endless; it improves strength, balance, flexibility and strengthens the core. In addition, it is an amazing stress reliever; once you learn to let go and relax, you become better equipped to  handle anything life throws your way.

If you are new to yoga, make sure to start with a basic class and a qualified instructor who is certified to teach yoga. One of my favorite teachers is world renowned instructor, Rodney Yee, who has been featured in over 25 top-selling yoga videos.
Below is a link to youtube if you want to try his beginner class.

Rodney Yee Yoga for Beginners

Relax and Let Go

Relax and Let Go

This is a great pose to lengthen the spine. It stretches your hamstrings, calves, and lower back. Hold the pose for four or five long breaths in and out. Once your calves begin to lengthen and let go, start to let the heels release towards the floor and press your thighs back.

Live healthier by doing yoga with this expert advice for beginners

yogatwistWhen you think of yoga, do you think of someone extremely flexible who can contort their body in ways that seem unimaginable. Do you see an image of a yogi (a yoga practitioner) sitting on the floor in a pretzel like position chanting mantras?

The truth is yoga is what you make it and can be as simple as a stretching routine, a highly skilled strength and athletic workout, or a more deeply spiritual practice. Yoga can be tailored to fit your personality, your lifestyle and/or your particular health and fitness needs. It doesn’t matter how old you are, or how flexible you are; yoga is for everyone. If you want to increase strength, flexibility, balance and reduce stress in your life, then yoga is for you.

Click on link below to read my article on Expert Beacon.

Live healthier by doing yoga with this expert advice for beginners.

Preconceived Ideas can Limit your Potential; Give Yoga a Try!

crow2

I remember the attitude I had regarding yoga when I first started in the fitness industry. I was into all the hard core classes, high intensity cardio such as boot camp and highly choreographed step classes; I had no desire to ever attempt a “boring yoga class”.   I had preconceived ideas about the people that practiced and taught yoga.  I thought the “Yogi’s”, the term associated with those who lived and breathed yoga,  were all extremely flexible and that they all sat around chanting their mantras in some weird sort of way.  Many of the poses I was familiar with,  were advanced ones that looked so unattainable, that I dismissed the idea of ever attempting a yoga class.

I’ve learned over the years that preconceived ideas are limiting and can prevent us from experiencing a full life.  Luckily I had a job as a group fitness coordinator at a local gym and the owner wanted to add yoga to our program.  Needless to say, as group coordinator, I was required to teach all the classes on our schedule.  I was extremely intimidated by yoga but decided I would take on the challenge.  It was a part of my job to get yoga on the schedule and introduced successfully to our members.  I signed up for a basic certification class and was introduced to some basic, intermediate and a few advanced poses.  Although, I was not very flexible, I learned that I could do yoga and I might actually like it.  Aside from the flexibility and strength benefits, I learned that the relaxation and meditative aspects of the practice were invaluable.  As I begin to teach yoga, I realized that I didn’t need to be extremely flexible, or know all  the phrases used ( Sanskrit words for yoga poses (asanas) and concepts) to be a good teacher.  I made the class my own and started as a beginner with my students,  and over the years I gained more knowledge, confidence and love for the practice.

Later, I was introduced to the Les Mills program Body Flow, which is a licensed choreographed mix of Tai Chi, yoga and pilates.  This program has been an extremely valuable learning tool for me.  It provides continuing education,  tips and breakdown of the poses introduced in each release.  It has provided me with the confidence and skills I needed to become a better instructor.

Yoga is now one of my favorite classes to teach and I hope to inspire others to open their mind to yoga and what a difference it can make in their lives.  The benefits of yoga are endless; it improves strength, balance, flexibility and strengthens the core.  In addition, it is an amazing stress reliever; once you learn to let go and relax, you become better equipped to  handle anything life throws your way.