As an athlete, and skeptic, I had my doubts about the benefits of yoga. I couldn’t understand how stretching could be a workout? My only experience with yoga was p90x yoga and while I enjoyed the last ten minutes of stretching and relaxation, the DVD was 90 minutes and WAY too intense for a first time experience. My soon to be mother-in-law does yoga every morning and has always raved about it, then my mom read an article about a 90 year old woman who teaches yoga and is in perfect health, so I figured I better give it a try. I bought Yoga for Beginners by Rodney Yee and it is wonderful. I am an addict!! The DVD has two 20 minute sessions as well as a 45 minute tutorial where you can learn perfect form for each position. Plus you have the option to just learn each individual pose if you prefer. Another great thing about the DVD are the options for the audio tracks, you can choose full instruction, music plus instruction or just music.

After loving the first DVD, I have since purchased AM Yoga by Rodney Yee and 15 Minute Results by Rodney Yee and have been doing yoga daily. In addition to feeling a great sense of relaxation, I am getting much more flexible, my muscles are getting toned and a totally unexpected result, I have noticed my posture is getting way better. I have had a sizable chest my entire life and let’s just say my posture could use some work.
I feel yoga is a workout/lifestyle I could do for the rest of my life. if you have been waiting to give it a try, take my word for it, you won’t regret it!

Share this fitness tip with your friends and family, they will thank you!

Amanda

    Long ago I did the famous “Body For Life” routine.   This was at the start of my personal training career and I was trying out different workouts to test the effectiveness.  While I no longer do Body For Life, I did love the 20 minute cardio interval training.  If you are looking for a way to spice up your routine and get results, this is the workout for you!

The graph above depicts the intensity level of your workout per minute.  

You start at an intensity level of 6 for 1 minute, then move to 7 on the next minute, then 8 and 9.   Then you return to 6.  Your level 9 should be the peak of your intensity and it should leave you craving oxygen before you return to level 6.

Notice that I said that the starting point is YOUR level 6.  This is based out of 10.

The key to this interval routine is in the very last round.  You will notice that the graph pushes you up to level 10.  Make sure that you push yourself above and beyond.  Once you are at level 10, hold that intensity for as long as you possibly can!  Level 10 should leave you exhausted and ready for your slow paced cool down.

This cardio interval routine lasts for a total of 20 minutes.  Remember to add in a warm up and cool down.  This fitness tip is meant to be versatile.  You can do this routine in the gym on any cardio machine or outside if you have a stop watch.

Here is another version of the program for you to print out and place in your gym bag.  Use the tool bar below to get your fitness tips printed.

   Adria Ali

  CPT, BS, CES, PES

     Men and women struggle with “bat wings,” however, since women have a higher bodyfat percentage it’s more of an issue.  While exercise can firm up an area of the body, it is not possible to spot reduce.  You must change your diet and do exercises to see lasting results.  With that being said, these are the best exercises to rid you of arm flab.

*The Triceps are the target muscle to strengthen.

LAYING TRICEP EXTENSION 

* Sit on the ball and roll down, lowering your body until only your upper back is on the ball.

*Contract your stomach and your butt to keep your hips level with your torso.

* Bend your elbows back and align them with your ears.

*Extend both arms until they straighten completely.  Contract the triceps and breath out at the top of the extension.  Make sure to keep your elbows in tucked in towards your ears throughout the whole exercise.

* Lower the weight back back to starting position and repeat.

* Do 12-15 reps / 3 sets 

SEATED TRICEP EXTENSION 

Vertical Tricep Extension

* In a seated position, pull your elbows back toward your ears.  Keep the elbows in during the entire length of the exercise.

* Let the elbows bend down to starting position.

*Straighten the elbows so that the weight is being held over your head.

* Contract the triceps and breath out as you push the weight up.

* Do this exercise 12-15 times / 3 sets

Look At These Muscle That Work When You Do Bench Dips!

BOSU DIPS 

How To Do It: Sit on the edge of a flat exercise bench and place your hands, fingers facing forward, next to your thighs. Place your feet on the floor in front of you, knees bent. Keeping your arms straight, scoot forward so your butt is hovering in front of the edge of the bench (A). Inhale, bend your arms, and lower your butt (B), stopping when your upper arms are parallel to the floor. Exhale and push yourself back up, straightening your arms.

Also Works: Chest

Add a Twist: To make the move even more challenging, extend your legs straight in front of you.

   Choose 2-3 exercises.  Do those exercises 2-3 times per week for best results.  In order to get rid of your arm flab for good, make sure that you alter you calorie intake, decrease your fat intake (while replacing it with “good fats”) and stay consistent!

   If you love these fitness tips share them on facebook, twitter, or email them with the blue bar below.  We love helping you, one tip at a time!

Adria

BS, CPT, CES, PES

Tired of staring at the walls in your gym as you burn off those calories!??  Ditch the elliptical inside and use the streetstrider outdoors!

Reviews on the Streetstrider

 It felt like a combination of low impact jogging, skiing, and cycling, and the unit was easily maneuverable given the lean-to-steer design. This machine can really fly once you get going.  In fact, it can go as fast as 43 mph. You have complete control over your speed and can handle all sorts of terrain and inclines given the built in 8 Speed Shimano Nexus Transmission with Twist Grip Shifter. This machine can accommodate riders weight of up to 400 lbs (source).

Don’t get me wrong, it’s not as easy as it looks. Well, unless you’re super coordinated and in fantastic condition cardio-wise. Because it’s like an elliptical, riding a streetstrider is a no joke cardio workout. They claim it burns more calories in the same amount of time than running or biking. That I can believe since my thighs were burning after 15 minutes and I could hear my pulse pounding in my ears. We ended up taking several breaks in the course of our hour long session. Also because the mechanism is like an elliptical, the handle bars function more for braking and supplemental pedalling rather than steering. In order to turn you have to shift your body weight to either side. A little scary if you’ve never done it before..definitely takes some practice (source).

 

I have really fallen in love with the Streetstrider bikes!  I bought a 6 pack of rentals through bloomspot because the bikes looked cool.  

The first time I went to rent the bike, it was extremely difficult!  I could not ride for very long, and I took many breaks.  This had nothing to do with the bike, it was my lack of athletic ability!   The second time I went back to ride, I had a much easier time riding.  I was actually able to make it from the StreetStrider location past the Santa Monica Pier.  I was very impressed with my progress in just a weeks time.

I have ridden the bikes now 2 Saturdays in a row and on a Monday evening after work, and I really enjoy it!  Rentals are really enjoyable and fun, you do get a great workout.  The downside is paying to park at Venice Beach, its $15 on the weekend, $9 during hte week!  It may be worth it to search for street parking or even take public transportation.  

How Many Calories Does The Streetstrider Burn Vs. Indoor Elliptical?

*According to research, the streetstrider burns more calories then the indoor elliptical trainer.

How Much Does A Streetstrider Cost?

   This piece of equipment can be pretty pricey!  Since there are 4 different models, the ellipticals range from $1,799 – 799.  After reading through several reviews, the most expensive model seems to be the easiest to ride.

   If you can’t afford to pay all this money upfront, the company also does financing.

   Share these fitness tips with your friends and family who need fun ways to get in shape!

Adria

BS, CES, PES, CPT

Born out of the NAVY SEALs, TRX is a versatile piece of exercise equipment that is portable, durable, and easy to use. The TRX utilizes your own bodyweight as resistance in which you can push, pull, squat, and any other movement you could imagine.

As a personal trainer, I tried out the TRX  for myself.  Having never used it before I glanced at the manual and looked at the recommended workout.  I hit my timer and went at it for 20 minutes.  My initial thoughts were this piece of equipment actually does what it says.  It is as good as advertised.  I started with pushups then right into some inverted pull-ups. Next I jumped into some squats, then lunges, then back to the push ups and pull ups sequence.  It was amazing and it flowed so beautifully.  My body started to sweat and I was feeling good!

Fast-forward 10 minutes, I was getting a bit tired, but not from the exercises!  I was tired of the routine.  I could only do so much with that sequence.  I repeated it four times and was bored!  What was next?  I tried some of the more advanced exercises that required you to hang your feet up off the floor.  Again, I was excited for these new tricks!  3 minutes later after having to adjust the straps to right height and learning how to get my big feet in the handles I was bored, again.  My brain got bored and therefore my body got lazy.

Slightly sweaty and twenty minutes later here are my initial post workout thoughts on this piece of equipment.

Durable: (4/5) Yes, well constructed, I weight 185 pounds and could easily hang from it. Be sure to attach to something that will not break under the pressure.  The handles/grips look nice brand new but look like they will wear down pretty fast.

Portable: (5/5) Yes, it weighs about 4lbs and comes with a little carry case

Easy to use: (4/5) Yes, may take a little learning at first, but fairly easy.  You’ll have to play with it bit to get the right length.

Versatile: (5/5) Very! This thing can be used in so many ways!  The possibilities are endless. The more creative you are the more moves you will discover.

Value: (3/5) This piece of equipment fair to slightly expensive for what it can do. Competitor prices are much lower.  There are plenty of copy-cat suspension trainers that do the same thing but may or may not have the same quality.  I would much rather invest in a small set of dumbbells for $200.

Overall: (21/25) The TRX is great supplemental piece of exercise equipment.  I would use this piece of equipment for a quick no nonsense 20 minute workout.  If you’re looking for something a little different this may just right for you!  Just get it on sale because this piece of equipment is between $175-199 !

Tommy Lam

M.A., NASM CPT, ISSA CFT, NESTA PFT

    Aging can be calming to the soul but hard on the body.  I live in the land of plastic surgery, commonly known as  ” L.A.”  The most frequently ask questions are related to

Lifting 

&

Toning

   Since women have softer skin, and more body fat, they are more susceptible to sagging skin.  As aging kicks in, even the skinny people have to work hard  to fight gravity.  Here are some of the most common exercises to give your own body a face lift.

Saddle Bags: 

Dead Lifts 

1. Stand with your feet slightly closer than shoulder-width apart and knees slightly bent, or “soft.” Hold a barbell in your hands, or dumbbells in each hand, in front of your thighs, with your palms facing your legs. Keep your back straight and your shoulders pulled back.
2. Bend your torso forward slowly, lowering the bar or dumbbells toward the floor. Keep your knees slightly bent and your back flat through the entire movement. Lower the bar until your torso is almost parallel to the floor. From this position, focus on your hamstrings and exhale while slowly lifting your body and the weights back to the starting position. Repeat.

Glute Bridge 

Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling. (A) Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest. (B) Return to start.10 to 12 reps

Sagging Chest

Push Ups 

Flies 

These are just some of the exercises you can do for these body parts.  This is part 1 of our “give your body a face lift,” series.  Make sure you keep up with the site to catch each article.  Don’t forget to share these fitness tips with your friends, family, and co workers!

Adria

If you’ve been struggling to find ab exercises that deliver results, then we have to perfect combination for you!  This ab circuit has been tried and tested over my years as a fitness professional.  These Ab exercises are combined to hit all the muscles in your core.  Forget gimmicks, and machines.   All you really need is 5 -10 minutes, a floor, and some determination!

Beginners:   If you can’t do all of these exercises in a row, it’s ok!  Do what you can then rest and proceed.   As you continue to practice, you will get stronger.

If you love this fitness tip, please share it with your friends, family and co-workers.  We love feed back, tweets, and share on facebook as well!

A BIG Thanks to Fitness Model Bianca Lopez for taking time out of her

busy career to shoot the video! 

Adria

My biggest mistake was heading straight to the kettle bells BEFORE I found my spot in the room.  I was pretty much as far from the instructor (with a blocked view) as I could be.  As Paul began class I immediately liked him.  His voice was comforting.  His body was amazing.  He smiled and seemed truly happy to see us.  I didn’t feel the same.  I was nervous and felt intense pressure to be able to keep up with a room of incredibly fit and well dressed women.

Within the first few minutes we began squats and lunges and it seemed like we kept squatting and lunging until almost the very end.  Paul demonstrated every move and gave clear directions about how to hold and move the kettle bell.  Once the sweat began to drip it never stopped.  Except for the two short water breaks (I gulped down water like a camel in the Sahara) we were in constant motion.  When I glanced at the clock and only ten minutes had passed I knew I was in for it.

The movement of the kettle bell was not difficult or tricky.  There was a good natural flow between the arm and leg movements.  My hands were so sweaty at points that I did need to wipe them with a towel to get a better grip on the handle but that was the only equipment issue I faced.  I was satisfied with the 5 lb. weight.  It was challenging yet not impossible.As class ended, I really felt like I had accomplished something!  I was strong and proud of myself.  I credit Paul for his verbal directions, sequences and constant checking on participants for this.

I cannot remember a single song that was played.  I know there was music but I must have been so focused on not looking a fool and surviving the 45 minutes that I don’t even know if I heard it.  My body is still a bit sore two days after the class. Not a near death or buy epsom salt sore but the kind of sore that makes me feel like I had really done something good for myself and my body.

I enjoyed this class so much that I actually considered becoming a member so that I could repeat the experience.  I went online and looked at the class schedule to see how many kettle bell classes they had each week.  THIS says a lot!  I’m actually still debating a return trip and possible membership based solely on my kettle bell class experience.  Paul teaches the class twice a week.  I’m considering joining for summer when I will be able to take them both and get every penny’s worth.

For those of you who don’t already know, I have been a personal trainer for 12 years now.  Over the course of corporate training I was able to help thousands of people lose weight in a hurry.  The bottom line in my business is RESULTS FAST.  If you can’ t deliver the results then  you don’t have a future in the fitness industry.  In order to give my clients what they needed so badly I developed several training techniques.  This one happens to be one of my favorites!

I don’t usually let people know my secret training tips but for everyone reading I will make an exception!

The formula can be used with any exercises.  You combine 2 counter muscle groups with a  cardio blast at the end.  It’s 3 total exercises.  For those who are in really good shape I will add an advanced level.

Basic Formula:   2 counter muscle groups (ex:  Back and chest) + Cardio Blast (30 Seconds )- anything to get your heart rate up such as jump roping, jumping jacks, mountain climbers, bench hops etc.)

Advanced Formula:  2 counter muscle groups + Body weight exercise (ex: pull ups, push ups etc.)  + Cardio Blast ( 45 seconds – 1 min) 

Here is an  example of the “basic” formula

Cable Row (Back exercise) 

+

Chest Press 

+

Mountain Climbers

   You can keep the same cardio blast for each cycle or you can change it up as the workout continues.    I personally like to mix it up so my clients don’t get bored and it keeps the body guessing (which helps to burn even more calories).   Do the 3 exercises (or 4 if you’re advanced) 3 total sets.  Then choose your next set until you have covered your whole body.

   By the end of your workout you will look as though you just got out of the shower (if done correctly).    If you have any comments or questions related to these fitness tips, please write in!

    Love the site??  Share it with your friends and family on facebook, twitter, or print it out with the tool bar below

Adria

Pyramiding in workout routines isn’t a new thing. However, very few people know how to do it. The best thing about this workout routine is that you can go at your own pace and make progress in your own pyramid every week.

This particular fit tip shows the pyramid exercise routine using pull-ups and push -ups. If you detest either of these or your don’t have the equipment, then chose another exercise to use instead.  If you want to work different parts of your body then pick 2 exercises that address those muscles and flip them back and forth in this routine.  Heck you could do this for all the muscle groups in your body!

   If you are a women and you think that this is a workout mainly for men, then you are sorely mistaken!  If your goal is fat loss you must push your body.  With extra drive and motivation you’ll  flip your dormant metabolism into a calorie burning machine.  That SHOULD be your goal.  Don’t just lose weight, change your fat into lean muscle so you can keep that weight off and look years younger!

Adria Ali