Friday, April 23, 2010
Monday, April 19, 2010
Hello Seattle Brides! I love this time of year. Helping brides prepare for their big day is so exciting. I have lovely ladies of Seattle come to Sync Fitness every year t get their rears in gear for their wedding day. Of course every bride has her own body wish list: cut shoulders, 6 pack abs, ripped back, smaller hips, firm buns and toned guns. We work hard to check off each item on that wish list.
I hope you enjoyed Clutch Event's Fitness Series! Now go work it out and enjoy the rock'n body you'll have this summer by incorporating these four work outs into your weekly regiment!!
Thursday, April 15, 2010
5 Focus Fitness Studio's Kinesis classes utilizes interval training to increase your metabolism and improve your cardiovascular endurance. You'll burn 30% more calories while improving your flexibility, balance, strength and coordination. The Kinesis Wall is a unique cable-pulley system that allows for unrestricted movement in a full body workout. 5Focus Kinesis is different every class, so you'll never go back to your old, boring workouts again! The first class is free to try! 5 Pack is $100 and a 10 Pack is $200. Packs don't expire for a year!
Attention Brides!! Whitney is hosting a educational workshop called Bridal Body Bliss on May 14 from 5:30 - 6:30 at 5 Focus Fitness Studios. In this workshop, with Whitney you'll learn;
Workshop followed by wine, snacks and sharing!
It is only $10 to attend and you'll see me there! So come ready with any wedding questions you may have!
If you would like to learn more about Whitney's Bridal Body Bliss educational workshop, Kinesis or 5 Focus give her a call!
Tuesday, April 13, 2010
Learn about Lesley & Common Goal Fitness...We have one body to take us through this life, I train my clients to treat it right, keep it strong, flexible, mobile and looking good. I'm here to offer a challenging workout designed to fit you and your needs. Count on me to provide support, sparkling conversation, accountability and the push you're looking for. I apply functional, dynamic movements that move the body in all three planes of motion: back to front, side to side and rotational. Whatever your fitness goal, my goal will be bringing you closer to yours.
I could go on and on about my credentials (they're impressive) and my experience (it's vast) but I'm more interested in you and what you're looking for. After all this isn't about me, it's about YOU!
Every movement we do comes from our core. Our core works as the gyroscope to keep us balanced in our daily movement. In fact, there are billions of receptors involved in balance during movement and these are connected to the muscles of the core.
1. Put a paper plate under the left foot and hold a weight (I use a 10lb kettle bell) in the left hand.
2. Keep your body weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight.
3. As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the floor.
4. Squat as low as you can and keep the back flat, abs engaged.
5. Push back up, slide the left foot in as you stand. Repeat for 8 - 15 reps and then switch sides, completing 1 - 3 sets
Plank: Knee to Elbow - Need: a towel or mat
The traditional plank exercise is notorious for strengthening the core. My favorite kind of plank involves even more core by inserting a knee bend into the exercise. You'll challenge the core every more in this 3-point stance (just two hands and one foot) and engage the lower body muscles of the working leg as well.
1. Begin in a plank position, on the hands and toes.
2. Make sure the body is in a straight line from the head to the heels, core braced.
3. Life the left foot off the floor and bend the knee, pulling it in towards the chest. Your torso might bend a little as you bring the knee in.
4. Cross the left foot over the right leg, hold briefly, then take the left knee back to the chest.
5. Bring the left foot back into full plank and repeat on the other side.
Repeat, alternating sides, for 1 - 3 sets of 8 reps (1 rep includes a knee bend with both right and left legs)
Tricep Kickback - Need: two dumbbells
The kickback is a common triceps exercise that involves extending the arm while the torso is in a bent position. For this variation, you extend both arms at the same time, which will involve more lower back stabilization and use of all muscles related to your core.
1. Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.
2. Begin the movement by bending the arms and pulling the elbows up to torso level.
3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
4. Bend the arms back to starting position and repeat for 10 - 16 reps.
Tips - Do this exercise one arm at a time if you're using heavier weights or need more support for your lower back. Try not to swing the arms to get the weights up. Keep the abs engaged!
Clamshell Crunch - Need: a big stability ballHere's a sure fire challenge for...(drum roll please)...YOUR CORE! The clamshell crunch is a whole body movement, that involves the arms, legs abs and lower back. Your inner thighs squeeze a big stability ball between your feet while your arms and chest exchange the ball to hold it in your hands. It's a tough move, so make sure you only lower down as far as you comfortably can without the back arching off the floor. Start with a small range of motion and slowly build the strength and endurance for the full exercise - your low back will thank you.
1. Begin by lying on your back with the legs straight up.
2. Hold the ball in both hands with the arms extended above you.
3. Put the ball between your feet, squeezing them to keep the ball in place, and lower both the arms and legs down towards the floor.
4. Bring them back up and take the ball in your hands.
5. Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 1-3 sets of 8-12 reps.
Avoid arching the back at the bottom of the movement. If you have trouble with that, place a rolled up towel under the hips, bend the knees and/or only lower the arms and legs a few inches instead of all the way down.
Friday, April 9, 2010
Lower and repeat for 3 sets of 12 reps with a 20 second break between reps
Carly says, 'If you incorporate these exercises into your regular workout routine you will definitely have tone arms for the summer'! And looking at the below picture she would know! Check out Carly showing off her chest, shoulders and arms on her wedding day a year and a half ago! Gorgeous!!
If you would like to learn more about Carly G Fitness and her in home training sessions give her a call at 406.431.0485 or shoot her an email at firstname.lastname@example.org. Carly can customize a workout routine for your body and lifestyle while you avoid gym membership fees and can stay in the comfort of your own home!