Try my outdoor workout:

Front Shoulder Raise

Fitness is better when it’s seen on a daily basis.  Using images to is a great way to stay focused on your goals.  Here are some of our favorite tumblr finding.  You can also print this post and hang it on the wall in your office or spread the love with our pinterest link, facebook “likes,” and email it to a friend.

Jillian Michaels With The Combination Move

Get On The Ball With Jillian Michaels

New Day, New Goals

Exercise In A Nut Shell

Get On It!

Get Started!

We hope that these motivational tumblr pictures brighten your day and get you moving.  ”We Love Helping You, One Tip At A Time.”

Adria Ali

BS, CPT, CES, PES

Shoulders have been the “forgotten muscle.”  Men avoid them because they think their shoulder are “big enough,” and women avoid them because they don’t want to “look bigger.”   Shoulder exercises should be at the top of your list if you are trying to look lean.   Think about the shape of a lean figure, the physique always starts at the neck and shoulders.  Then the eyes scan down to the rest of the body.  In a sense, the shoulder are one of the first things people see when they look at you.   Shoulders also define the proportion of your body.  The wider your shoulders are, the smaller your waist will look.  It’s an optical illusion,  but it’s one that works EVERYTIME.   The same thing goes for  hips, if you had always be plagued with huge hips, it may be time to make them fit in.  Working on your shoulders and adding a little muscle will help even out the dimensions of your hips.

Ball Shoulder Press 

While sitting on a ball or chair, with dumbbells in each hand. Position your arms at shoulder level as shown, and then press upward to the ceiling. Repeat 10 times. Try to do 3 sets.

Reverse Shoulder Fly – Back of shoulders (Rear Delts)

    Cross fit exercise routines have hit the fitness community hard and they are becoming more and more common.  While the exercises aren’t new, the term is being passed around frequestly as people boast about the intensity of their workout routine.  If you’d like to try a corss fit workout you can either go to a specific training studio that caters to that type of workout OR you can come here and we will give them to you for free   We are starting out with a basic cross fit routine.

Reebok CrossFit Anthem: What is CrossFit?

Cross Fit Workout 1 

• 20 Pull-ups

• 30 Push-ups

• 40 Sit-ups

• 50 Squats

  * cardio boost for extra weight loss results.  Pick an exercise such as jumping rope, running, jumping jacks, stairs etc.  and add 1-2 minutes at the end of the routine.
  REST-   Rest periods should not exceed 5 minutes.  Our golden rule is not longer then 2.  Once your done resting, repeat the routine  several more times (see the difficulty levels below)

*Can’t do a push up???   Try doing the push ups on your knees or a wall to start.

* Pull -up alterations – If you’re at the gym they have many machines that help you do pull ups.  However, if you are at home you can use a band.  Here is a video that uses bands to help you do pull ups.   You will need a pull up bar.

  It’s up to you whether you use weights on the squats or not.  My recommendation would be to do this full routine once.  Then you will have a good idea of how difficult it is for you.  If it is too easy, alter the workout.

Difficulty Level

EASY:  2-3 rounds  (no weight)

MODERATE: 3-4 rounds  (some weights)

HARD:  4-5 rounds (everything is hard, kill me into shape)

   This is a basic routine.  We will be posting more difficult exercises as time goes on.  If you know someone who has been dying to try a cross fit routine, send them these fitness tips.

Adria Ali

BS, CPT, PES, CES

Everyone wants a smaller waist line but very few people consider doing it through out the day.  These “sneaky” stomach slimming exercises can help you to trim and firm while your doing your daily acitvities.  You don’t need to be on the floor, on a ball, or even in a gym.  These tips were inspired by “Self Magazine.”

  While You’re Working Out

Whether your doing the elliptical, treadmill, stair stepper or weights, keep your stomach in, and chest up.  Having proper posture will help you look leaner and target your abs as you exercise away the calories.

  When You’re in the Car

When you hit a red light, tighten and relax your abs several times.  This would be the equvilant of doing Kegals or crunches.  This will deliver some quick results and start your path to a slimmer stomach.

    When At Your Desk

Push your stomach out, then suck in your stomach in as if you were trying to button your skinny jeans.  Once you have your stomach sucked in comfortably, hold that as you work.  Do this for as long as you can then relax. Repeat this 5 times.   This does take some practice so make sure you post a sticky note at your desk about it.

    When You’re Walking The Dog

If you don’t have a dog you can still do this as you walk.  Brace yourself against the tugging of the dog.  Tighten and engage your abs for 5 strides, then relax for 5 strides.  Repeat this throughout your entire walk.

       When You’re In Bed

While laying in bed, place your palms below your belly button.  Exhale and allow your stomach to expand.  Next, inhale and pull your belly button to your spine,  pulling your stomach in towards the mattress.  Hold this for 10 seconds and then repeat 4 times.

The average person would love to have a slimmer stomach but doesn’t think about their abs unless they are working out.  These fitness tips show you that you can do exercise any time of the day in all your daily activities.  Fitness is about consistency, make sure you are integrating it onto the things you do daily.

Adria Ali

Pound It Out, is a new class that brings together 3 things, rhythm, music, and exercise (although you may forget you are exercising).  You don’t even have to dance to burn off those extra pounds!  All you have to do is drum your way to a better body!

Pound was created by 2 female drummers to give people a fun way to lose weight.  The weighted drum sticks allow you to take your frustrations out without punching, kicking or using a bag.  The music alternates between R&B and rock ‘n roll.

“That Normal Vegan,” wrote

The energetic and amazing (yes I’m gushing a lot here) instructor kept me interested the entire time, a tough fete in my world. At times I felt like I could actually follow a beat. And when everyone pounded, in unison, along with a Nirvana song, all while keeping our legs raised and our core tight, the sound was nothing short of inspirational. We were doing it. We were this band of misfit, fitness-hungry girls getting the past week out of our systems, setting up the week ahead.

Where Can I Take  ”Pound It Out?”

Pound It Out is featured at Crunch fitness centers.   If you don’t already have a membership, you can get a free week pass to test it out.  Currently, they are hosting “Pound It Out,” classes in Los Angeles,  New York, San Francisco, and Miami.  Click Here to visit the Pound It Out site and view their schedules.

If you’ve been thinking about taking classes and just can’t imagine climbing little steps repetitively, punching the air, or moving your hips, this could be the class for you!  Fitness doesn’t have to be torture!  Share this fitness tip about this amazing new way to lose weight with your friends, gym buddies, and family!   “We Love Helping You, One Tip At A Time”

Adria Ali

BS, CPT, CES, PES

    The stress of the week is slowing down so it’s time to ramp up your workout!  Make the most out of your time with this exercise routine below.  These fitness tips will help you burn calories, lose body fat, and fire up your metabolism over the weekend.

12-15 Step Back Lunges (on each side)

20 squats 

15 Bird Dogs On Each Leg 

15 Walking Lunges (15 down/ 15 Back)

10 Get Up / Get Downs – Starting With Right Leg 

10 – Starting With Left Leg ( don’t stand all the way up – stay in squat

position and make it burn!)

15 Warriors on Each Side (hold and squeeze you butt at the top of the motion)

(source: lovemilerun)

If you haven’t noticed already, these exercises don’t have weights.  Having your hands above your head during these exercises is your resistance.  Trust me, after 1 full round you won’t think you need to add any weights.    Do these exercises back to back with minimal rest in between.  Once you have preformed each exercise once, rest at the end of the round for 1 -2 minutes.  Then repeat the whole cycle  2- 3 more times (4 -5 if you are advanced).

Trainer Tip 

To burn even more calories, throw in a CARDIO BOOST.  Instead of resting at the end of the cycle, do some sort of cardio (jumping rope, jogging, sprinting, jumping jacks etc) for 1-3 minutes, then rest.  Do this for each cycle.

If you want to move it to INSANITY level, add 2 -3 CARDIO BOOSTS through out each round.

If you like this workout, spread the love and pin it, facebook it, and tweet this fitness tip.  ”We Love Helping You One Tip At A Time.”

Adria

Squats have been a staple in fitness for years!  They are essential for daily activities such as rising from a chair, getting off the toilette and defining key body parts such as thighs, butt, and hamstrings.  While everyone squats on a daily basis (without really knowing) very few people so them correctly.  Desk jobs and long commutes in the car lead to tight hip flexors and butt muscles.   Endless sitting throughout the day can ruin the integrity of a squat and lead to improper form and injury.

In order to get the most out of your squat we are providing you with our tried, tested, and trained ways to help gym goer get the most out of this exercise and avoid strained and pulled muscles.

Fitness Tips – How to do a Proper Squat

• As you lower your body down into a squatting position, push your butt and hips back as if you were going to sit on a chair.  This signals the key muscle groups to activate (butt, quads and hamstrings)
• Afraid you’re going to fall ? –   No worries, place a bench or step bind you.  If you lose your balance you will end up sitting on the bench and not the floor.
• Tight hips –  Many realize that their body won’t allow them to push their hips back.  In this case, foam rolling and stretching should be your best friend.   If you can’t sit back into a squat because your body won’t allow you into that position, you can’t activate your muscles completely.  It is VERY important to address this issue, correct it (over the course of a couple weeks) and get the muscle firing!  *We will include this flexibility exercise after the tips.
• Push Up From Your HEALS –  This is a very common mistake.  Some can do a proper squat but then push up from the middle of their foot and toes.  This sways your body forward.  In the process of swaying your body in a forward motion the hamstrings forget to fire and instead you will end up using your calfs.
• Activate Your Stomach Muscles – Draw your belly button in towards your spine.  Hold this position as you do your squats.  With some practice you will still be able to breath as you hold your stomach in.   This works your core muscles (stomach muscles) and aids in stability.  This trick should be used on all of your weight bearing exercises!
• Keep Your Knees Lined Up with Your Ankles –  The worst squat ever is when people allow their knees to jet inward.  Not only does this cause injury, it also creates imbalances in your muscles.   To ensure that all 4 of your quad muscles activate, you must keep the knees aligned with you ankles.
• Knees Should Never Go Past Your Big Toe -   Yes, your knees will come forward a bit.  However, they should NEVER EVER go over your big toe.  Try to keep your weight back as you sit to keep this from happening.  Knees jetting forward will place significant force on the front of your knee and cause potential harm and pain.
• Chest Up –  As you squat, keep your head up and chin level with the floor.   Your spine is a source of stability and power.  If you round your back as you squat it puts excess pressure on your back and neck.

Hold this position 20 -30 seconds

Foam Roller 

*Lie facedown on the floor with a foam roller positioned above your right knee.
*Cross your left leg over your right ankle and place your elbows on the floor for support.

“We Love Helping You, One Tip At A TIme.”

Adria

If you haven’t ventured into the world of P90X then it’s time you bought it, downloaded it or found it on Youtube.  No matter what your fitness level is now, doing P90X will transform you body, your outlook and your self esteem in a matter of weeks.  There matto is “Keep Pressing Play,” and it’s a good one.  Don’t stress yourself out or beat  yourself up if you can’t get through the whole routine.  Just keep going and do as much as you possibly can each and every time.

AB RIPPER X: 25 reps each

1. In & Outs
2. Bicycle (2 sets, one forward, one backward)
3. Seated Crunchy Frog
4. Cross Leg/Wide Leg Sit-up (Not shown)
5. Fifer Scissor
6. Hip Rock’N Raise
7. Pulse Up
8. Rollup/V-Up Combo
9. Oblique V-up
10. Leg Climb
11. Mason Twist (50 reps, not shown)

Here are most of the ab ripper x exercises in motion!  Even if you do 3 of them your abs will be burning up!!!

    Save this workout to your interest, add it to your Facebook and make sure you keep it on hand for your own routines.  These fitness tips and this routine should be on hand and in your gym bag… Happy Burning  

The age old curtsy isn’t just for greeting people anymore.  The Curtsy Squat has many different versions that all work amazingly well to firm those hard to reach places!  Use this exercise to throw your body for a  loop and get killer results from this multi-plane exercise.

Below are static pictures with instructions.   Don’t forget to scroll to the end of the page for the Trainer Tips!

• Stand with feet shoulder-width apart, hands on hips.
• Cross right leg behind body and to the left so that inner thighs touch.
• Bend left knee 90 degrees, toes pointing forward, then return to starting position.
• Raise right leg out to the side as high as you can without shifting your hips; keep left leg straight and knee soft.
• Return to starting position; switch sides and repeat

• Trainer Tips 

  
  

  * To Increase the intensity hold a weight in each hand.

  *Use the front leg as your stable leg and focus all the pressure and weight from your body onto the front heal.  

  *Always push up from the heal of the front leg.  This will activate the side of your butt which can enhance the  ”ever coveted dent” in the side of your butt.  

  *Keep your stomach tight through out the whole exercise to increase stability and work the core muscles (abs).

   

   

  This exercise has worked wonders for me AND my clients!  If you love this exercise please share these fitness tips with your friends on facebook, pinterest and around the web!  ”We love helping you one tip at a time! “