Fit Momma Gift List: Workout DVD's

This holiday season, the best gifts for  Fit Mommas are options.  Occasionally, OK all the time, our very well intentioned workout plans don't go according to plan.  Since I'm the mother of three loose cannons (a.k.a. my kids), I need back up plans A through Z.

When it comes to options, quality workout DVD's are a mother's best friend.

My favorites right now are some of Beachbody's hot sellers:

P90X

P90X+

Insanity 

Since I'm such a huge gym aficionado, I really don't collect a ton of home workout DVD's.  I only have them there if I am desperate and need them in a pinch.  However, some of you workout exclusively at home and have developed quite an impressive library of your favorites.  From what I hear on the street, some other great workout DVD's are:

Cathe Friedrich -- she has a lot of good stuff

Jilian Michaels - 30 Day Shred

ChaLean by Beachbody

Turbo Jam by Beachbody

These DVD's are just the tip of the iceberg, friends.  There is an entire wonderful world out there of workout DVD's.  The trick is getting ones that actually make you work, sweat, burn some calories, and raise your heart rate.

OK, Fit Mommas, what are your favorite workout DVD's?  I know many of you use these daily -- share with us WHAT WORKS!  

Fit Momma Gift List:

Heart Rate Monitor

Adjustable Dumbbells

Gym Membership

Shoes

Workout Clothes

"Born to Run" by Christopher McDougall

Resistance Bands

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How to Find an Awesome Personal Trainer

Man, oh man!

Don't forget about the Pottery Barn $100 Giveaway that ends tonight!

And be sure to enter the $50 to Belleza Mia Jewelry (2 winners!) that will end tomorrow night.

When it comes to personal trainers, I am picky. We all should be. I mean, hello, it is our money and our time. I have had the very good fortune to work with some amazing personal trainers throughout the years, some long term and some short term.

I’ve only worked with one doosy. When I told him I was newly pregnant he frowned and informed me that I was “ruining a masterpiece”. Not the best thing to say to a pregnant girl. Needless to say, that was the last time I worked with him.

A few things to look for in a personal trainer:

Certified
First and foremost, your trainer MUST be certified. Don’t even consider paying someone a dime if they haven’t invested their money and time to becoming legit. There are several respectable personal training certifications they can use:

NASM (the best in my opinion)
ACE
ISSA
AFPA
and there are many more.

Experience
Do not pick the trainer who just graduated high school and is just doing this job to get through college. You need someone who has “been there, done that” for a bit longer.

They Understand Women
DO NOT go to the muscle head with the bulging veins and muscles, who wears only ripped t-shirts and who is going to have you lift 60 lb dumbbells over your head. You need someone who is safely going to push and challenge you, but not injure you.

More Than a Rep Counter
You already know how to count to 15, thank you very much. You need someone who is really going to think through your workouts and be much, much more than someone who just counts your reps. They need to be prepared, keep you on a sound lifting schedule, and throw new stuff at you all the time. If they never use new equipment but are stuck in the 1980’s, move on. You need lots of variety and change.

Professional
Your trainer needs to be on time. Your trainer needs to have their cell phone out of sight. Your trainer needs to be writing down, or allowing you to write down, your workout. They need to be focused on you and your form and not getting caught up in the gym meat market social scene. They need to not be flexing their own muscles in the mirror (I’ve seen this happen). They need to be respectful of you and others and just plain nice.

OK, now that you know what to look for, how do you find them?  Here are some tried and true tactics to finding an awesome personal trainer:

Spy
Turn on your 007 and spy on trainers as they are working out other clients. This is their best advertisement. If they are writing down what their client is doing, if they are correcting form, not chatting too much, and totally focused on the client, take note.  That just might be the one.

Referrals
Listen to your girlfriends. They often will work with a trainer who is rocking their world. Ask if you can do a group training session with them or just come and watch. Or, if your friend trustworthy and at a similar fitness level, just take her word for it.

Ask for a Free Session
Some trainers do this and others are so busy they just can’t. Tell them you are interested in hiring a trainer and ask if they would offer you free a trial session. You may get lucky or you may not. If not, a safe bet is to hire them for one session before you commiting yourself to a long term package deal.

Walking Advertisement
Your dentist should have the most stunning set of choppers out there, right? It’s the same for trainers: if they are serious about other’s fitness habits, they will be even more vigilant about their own. We trainers are our own best or worst advertisement. If you see a trainer who is at the desk in between clients, drinking a 64 oz of Coke and downing Krispy Kremes -- that is your cue to walk the other way. Some trainers may disagree with me, but personally, I am much more interested in listening to my trainer if they are in fantastic shape themselves and if I actually see them working out. I don't expect perfection, just someone who not only talks the talk, but walks the walk.

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Print It, Use It! Shoulder and Biceps Complete Workout

And here she is... The Print It, Use It! for last week's complete Shoulder and Biceps Workout (find it here). Just watch the video, print this baby out, and you are all set to go and give yourself a great workout.

Enjoy!
Shoulder and Biceps Workout 12/2010

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Trainer Momma Video: Complete Shoulder and Bicep Routine

 My holiday gift to you -- a new, complete workout!  This is the whole shebang.  Your shoulders and bis will love you after this.



If you cannot see the video, click here.

Find the Print It, Use It! for this workout here.

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Fit Momma Gift List: Personal Training Sessions

Well, this is an anniversary of sorts for me.  Nope, its not for the Doc and I (that's in a few weeks), but December 1st marks the day I walked into this place twelve years ago:

As you know, I was REALLY READY for change.  I had had enough of the increasing clothes sizes, finishing off half gallons of ice cream single handedly, and feeling terrible physically and emotionally pretty much 24/7.    With the help of a personal trainer who was serious about change and results, that's exactly what I got:  change and results.

Last week when I was home for Thanksgiving, I treated myself to another trip back to The Fit Stop.  There are now new owners and new trainers, but the great workouts are still there.

Since I've become a personal trainer, I haven't paid to have someone train me in years.  When I was doing fifteen of these...

Diamond Push Ups
I hadn't none these in ages.

...I was reminded how beneficial it is have someone there to throw new stuff at me and push me beyond what I thought were my limits.

A few more reasons to add a personal trainer to your gift list this holiday season:

Accountability
There is someone waiting just for you at the gym 2 or 3 times a week.  If decide to sleep through it and don't show up, it will be noticed and you just lost some cold hard cash.   Ouch.

Just Follow Orders
Sometimes it may be overwhelming when you walk into a gym with all those options:  Barbells!  Dumbbells!  BOSU balls!  Machines!.  It is nice to have someone else figure out what your workout is going to be.  Let someone else do the thinking for once!

Good Form
If you've never been in a gym setting before, it is a VERY good idea to have some professional help to be sure you are hitting all the muscle groups appropriately.  A good trainer will also spend a good amount of time teaching you the proper form when weight lifting (or you can watch a few of my Basics videos and learn that way too!).

Challenge and Change
A good personal trainer will safely bring you to the next level.  They are very in tune to you, your needs, your goals, and abilities.  Yes, they may expect a lot, but why did you go there to begin with?  You want change.  So, change it will be.

Someone Blame
We personal trainers are immune to complaining, whining, excuses, and occasional profanity.  In fact, we love it.  You are welcome to dish it out as much as you want.  When you are sore the next day or two or three, feel free to curse our name.  That's what we're here for.

Short Term or Long Term Relationships
Depending on where you are in your fitness journey, you may want to set up an ongoing, long term deal with your personal trainer.  Buying a package deal is typically cheaper as well.  If you can't afford that but still want some new ideas and material, just ask if you can buy a few sessions.  You'll have some new moves in your collection and it will serve you well for the next few months and even years.


Results
I'm just gonna say it:  If you obediently and consistently do what your personal trainer says -- you will get results.  Period.

So, since I can only tell and show you on this what you should or could be doing in the gym, but can't actually see you do it, you may consider dropping a few obvious hints to the hubby that a package of personal training sessions is what you'd like this holiday season.

If you live in the Mesa, AZ area and are looking for a trainer, check out The Fit Stop.  They still great stuff going on there.  Tell Rob the Trainer Momma sent you :)

Coming soon:  How to Choose an AWESOME Personal Trainer

Fit Momma Gift List:

Heart Rate Monitor

Adjustable Dumbbells

Gym Membership

Shoes

Workout Clothes

"Born to Run" by Christopher McDougall

BTW -- Happy Hanukkah to my many Jewish friends! :)


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Trainer Momma Basics: Tricep Pushdowns

If you are not able to view the video, click here.

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Weight Lifting Using a Split-Routine

You already know I’m the world’s biggest cheerleader for weight lifting (insert herkie here).  Part of the reason I became a personal trainer and then eventually started Trainer Momma was to encourage and teach women how to safely and effectively lift weights.  

I  believe in it.
I teach it.
I do it.

I advocate it.

I believe my last dying breath will be, “Don’t...forget....to....lift....weights.”  OK, OK -- that’s a bit far.  But really, I can’t emphasize this fact enough:

WE ALL NEED TO BE LIFTING WEIGHTS.

Period.

Female.  Male.  Old.  Young.  

Some people, many people actually, will admit that they just don't know how.  Not all of us took a weight lifting class in high school.  In fact most of us did not even know where that room was located.  We tried hard to stay out of rooms where big, adolescent males cut the sleeves off their t-shirts, listened to people screaming at the top of their lungs (they called it "music"), sweated profusely, and became very stinky.  I still avoid these rooms.

And, to add another good excuse to the pile, we don’t all have 2 hours each and every day to get our cardio in and our weights in as well.  I fall into that category.  I have a gaggle of kids at home waiting to be fed, a house to clean, laundry to fold, a job to get to, and just life to live. 

So, one way to get the weight lifting in is to break it up into bite-sized pieces.  This is called a “split-routine”.  

A split-routine is jumping up as high as you can and landing in the splits like a Danny Zuko move from Grease...

 OUCH.  TOTALLY KIDDING. 

A split-routine is simply working different muscles groups on different days.  

Here are those general muscle groups starting from the top:

shoulders

biceps

triceps

chest

back

abs

legs (includes glutes, hamstrings, quads, and calves)

Let’s say you have put yourself on a 3-day a week lifting schedule.  Here’s one way you could split it up:

Day 1	Day 2	Day 3
Chest, triceps, abs	Legs, shoulders	Back, biceps, abs

Or if you have put yourself on a 2-day a week lifting schedule, take a deep breathe, focus and get to work!  Here’s one example of how to split it up:

Day 1	Day 2
Chest, shoulders, triceps, abs	Back, biceps, legs, abs

** Important!  The above schedules are just examples -- not the only way to split up a routine.  After doing this for one week, the next week -- MIX IT ALL UP.  Pairing different muscle groups together each week does a body very good.  Don’t let your body get complacent or too used to what you are going to throw at it.  

 I like using  split-routines because it is an automatic schedule.  There's no greater waste of time at the gym or at home than to start working out and not really know what you are going to do that day.  No mother or woman has time for that.  We are on a schedule, people!  Take out the guess work, split up the muscle groups, and get in, out, and done.

My favorite aspect about using a split-routine is that it enables you to dig deep into the specific muscle groups.  You take the time to work that bicep, for example, and do several sets.  Then you get to work it a different way.  And even yet in another way.  It allows you to attack the bicep from all angles, giving it a thorough, challenging workout.

What do you get in the end?  One beautiful bicep!  Or hopefully, two beautiful biceps :)

A common question is:

Is the split-routine better than other ways of working out?

You know me, I’m very hesitant to say, “only do this one thing” when it comes to methods.  Change is the best method.  I will say, however, that by using a split-routine several months out of the year, you will get very good results.  As for me, personally, I probably use a split-routine in my lifting about 9 months out of the year.  

So, get busy doing your splits -- I mean your split-routine.  

Related Posts:
Lean, Mean, Calorie Burnin' Machine
Trainer Momma Workouts
The Tree
How Much Should You Lift?
Pregnancy and Weight Lifting
Just Hand Over the Schedule Already

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Have You Tried This? Body Pump

Now you know by now that I am a huge cheerleader of weight lifting.  Old, young, athlete and couch potato alike all need to be lifting weights.

Although I prefer to lift weights solo in a gym setting,  I am very interested in programs that encourage women to pick up the weights and pump some iron. A friend of mine invited me to go to a Les Mills Body Pump class.

Who the heck is Les Mills?
Les Mills is pretty much taking the group fitness scene by storm across the country.  The interesting thing with the Les Mills program is that if you were to go to another Body Pump class across the country, you’d get the same music and the same workout. Les Mills comes out with new music and new moves for all their classes every 3 months and is very rigid about who can teach what and when.They have figured out how to make a bucketload of money while providing a quality workout.

Equipment

a bar

plates

clips

a step with risers

Music
If there is one thing that will drive me out the door of a group class it is bad music. The looping of the same, monotonous beat of a synthesizer for an entire hour is maddening to me.  The music is one of the strengths of the Les Mills’ programs. Luckily, this class used REAL music with an easy beat. I could sing along to a few songs -- I was sold.

Workout
The workout started with an easy warm up. For the next 50 minutes or so the instructor took us through an entire body workout from top to bottom and then again. It was very structured, very simple.  It is nothing crazy;  just the basics with a few twists.  It gave me a solid weight lifting workout.

Go often!

This class, like all weight lifting, needs to be done 2-3 times a week. Every day is overkill (you’ve got to let the muscles recover!) and once a week isn’t going to get you the results and benefits you are looking for.

Push Yourself!
Another thing, be sure to challenge yourself. This class, and other weight lifting classes, uses high repetitions, thus the weights need to be slightly lower. But not too low! That is a serious pet peeve of this personal trainer about group classes in general: we don’t push ourselves hard enough. Again, in order to get the results you are seeking, don’t be afraid to up the weights after a few classes are under your belt.

The Best Thing I Saw
It was a glorious sight:  all these women (and a few men) who perhaps were a little timid or lost in the weight room and they now were throwing up shoulder presses! Squats! Tricep extentions!

That vision alone made this trainer’s heart soar!

If your gym offers a Body Pump or weight lifting classes -- give them a try!  You'll get some instruction, a full workout, and maybe even get lucky to score some good music :)

Related Posts:
Lean, Mean, Calorie Burnin' Machine
More "Have You Tried This?"  Posts

Hey, Fit Mommas!  I know there are lot of you out there who take group weight lifting classes or even Body Pump classes.  Why do you keep going back?  What results have you seen?

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Trainer Momma Video: Lower Body, Weightless Workout

Find the "Print It, Use It" that corresponds to this workout here.

Yum.  You are going to love this one :)

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Mix It Up Video: Rowing Planks

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Have You Tried This? Stroller Strides

A friend of mine, Melissa,  is a runner.  Big time.  She just had her third baby about a year ago and I’ve wondered how she’s kept up her running with the baby.

Then I saw the t-shirt: cute, pink and it said “Stroller Strides” across the front. Hhmm, I’ve heard of that.   My inquiring mind wanted to know and I discovered that she is a group instructor for Stroller Strides in San Antonio. Well, you know me, I immediately invited myself to go to a class.

The group met at the mall, due to the pouring rain. The group agreed that they liked the park locations better, but I couldn’t help think how fantastic it was that is was dumping buckets outside and these moms still had a place to workout and 10 friends to do it with.

Now let me just say I saw some awesome strollers.  I'm talking some Cadillacs.  My umbrella stroller would be in the category of a used El Camino, however, it worked just fine after I cleaned all the cobwebs off of it and threw away the year-old, smashed up boxes of raisins in the net underneath.

My little guy hasn’t been buckled up in a stroller in recent memory, so I’m sure how he felt about it.

We started with a warm up and stretch while all the little guys just stared at each other and started gnawing on their baggie of snacks.

Then we took off.

 Some moms power walked, other moms jogged.  Everyone worked at their own level.

Past the stores.  Man, it's been eons since I've been in an actual mall.

Good thing I left my wallet in the car, otherwise I would have been tempted to make a few stops.

When we stopped, we lined up the strollers and went through the drills that Melissa had prepared for us. Squats. Lunges. Jump tucks. Good stuff! Right up my alley.

We walked/jogged quickly to the next stop.  We all were provided resistance bands and did bicep curls, shoulder press, and rows. We did ab work, push ups, step ups.

I was so impressed with the creativity and variety and depth of the workout.  Melissa kept the group moving and grooving going from one stop to the next, and giving us a full body workout.

My favorite, needless to say, were the stairs. Brilliant! Half of the group did some band work while the rest of us ran stairs for several minutes. All the while, the instructor Melissa was the entertainment for the kids while their moms were getting their heart rates up.

The social aspect of this experience cannot be understated -- there was chatting about the kids and families the entire time. These gals had become workout partners and friends.  One mom had a 3-month- old and was so glad to finally be out of the house around other moms (whoa - have I felt that a time or two or what?). I talked to one mom who didn’t like the child care setting at her gym for her 13-month-old daughter, so she thought she’s spend her money here instead. It turns out, she is much more consistent with this program than any other because she knows the other gals are expecting her to show up.

Yes, Stroller Strides and other similiar programs do have a monthly or per class fee.   They also arrange regular playgroups for the kids and Mom's Night Out.  Talk about a support group!  I had no idea.

Like me, you can try a class for free.   Check out their website here:

www.strollerstrides.com


Overall, I would recommend giving Stroller Strides a whirl.  Who knows?  It just might work for you -- and your kids will have a ball to boot!

How about you, Fit Mommas?  Have any of you done Stroller Strides or this type of program?  What did you think?

**Stroller Strides did not ask nor compensate me to do this post.  I just like to pass on a good thing when I find it.  

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Breaking the Plateau: Part 3 (The Finale)

Years ago when I started with my first personal trainer I begged him to just tell me what to do. It was very simple:  if he commanded, I obeyed.   I was a very faithful follower of the formula he gave me:

Lift weights for 30 minutes on Monday, Wednesday, and Friday.

Cardio for 30 minutes on Tuesday, Thursday, and Saturday.

I lost a lot of weight, and was very pleased with the success that I was having. I did this same routine for nearly five years. Then, after my second child was born, I hit a plateau big time. I was diligently plugging away at the secret formula he gave me -- but it wasn’t working. I was maintaining, but wanted to bring myself to a new level of fit. It was a good time for me to reevaluate what my fitness goals were, were they realistic, and how far did I want to take this.

I realized the old plan had gotten a bit stale, I needed a new plan. Here are a few things I considered when it came to my workouts and they can help you break through that brick wall named "Plateau":

Lift some weights. 

First thing’s first: are you lifting weights yet? Because if you aren’t welllllll, you’ve got some ‘splaining to do. Lifting weights is your secret weapon to revving up the metabolism that graciously likes to slow down with age. Muscle is were it is at, ladies. No, bulking up is not what I’m preaching, just having some solid strength to hold up that skeleton, make you into a calorie burning machine (even when you are not working out!).  And let’s face it, it'd be nice to look better in the short sleeved shirts that have been tucked away all winter.

Lift weights in a new way.
 Alright, alright -- I hear you! You ARE lifting weights. But have you changed it up lately? If you have been doing the same bicep curl, leg extensions and crunches since January -- the time has come to switch it up. Your body is oh-so-talented at adapting to what you give it, so you need to give it new material at least every 4-6 weeks.  It is for this very reason I post new "Print It, Use It" workouts every 6 weeks and will start making more “Mix It Up” videos for you.  Also, if you find some good moves in a magazine or see the gal next to you doing something awesome -- copy, steal, rip it off!  I hereby absolve you of all guilt involved in doing this.

Do cardio.
Get the cardio in, my friend. I know it is hard to squeeze all this into your busy life (heck, I can't even find time to shave my legs.  Please don't check).  However, taking at least 30 minutes to 60 minutes most days a week (I root for six!) will break that stubborn plateau. If you are already lifting weights that day, then make it a 30 minute jaunt.. If it is an off day for the weights, then put some more time into the cardio.

Do that cardio in a new way.
If you’ve been doing the same kickboxing class for a few months, it is time to try something new. Try a Trekking class, swim some laps, try the Stair Master, or go for a challenging hike. This goes back to the same old thing -- your body adjusts very well to doing the same thing, and in the end becomes very efficient at it. Translation: it burns less calories over time.

Adjust your times.
When I was plateaued, I was stuck in a 30 minute box. I did 30 minutes of weights 3 days a week. I did 30 minutes of cardio 3 days a week.  Period.  Nothing more.  I was not willing to change that up at all since everything my first trainer said was the Law. But, after realizing that I had officially plateaued and I was not OK with that, I had to make some adjustments. I dared to take the time up to 35 minutes, then to 45 and sometimes all the way to 60 minutes. Yes, I now put in more time than 30 minutes a day, but I am finally met my fitness goals.

Adjust your intensity.
Have you ever wondered what HIIT means? I'm sure this is a question that is keeping you up at night, so let me help you out :)  HIIT stands for High Intensity Interval Training. Basically you add some very hard intervals at a high intensity for a limited period of time. This shoots your heart rate through the roof, then you let your heart rate come down for a few minutes, then you do it again. And again. And again. I am a huge advocate of this type of training for many reasons. It is very time efficient for us busy mothers. It simply is a very effective way to blast more calories in a short period of time. It is an excellent way to become more conditioned. And just like the weight training, it has lasting effects and helps you burns calories up to 48 hours after your workout. HIIT is your BFF.

Get out of your routine.
After all this is said and done, sometimes you just need a break. If you’ve been going at this hard, I mean hard (I know many of you have), for months then give your tired, achey bod a rest. Take a break from the weights or hard cardio for a week or two. Then come back full force. I schedule these types of breaks twice a year: one at the start of summer, then one over the Christmas holidays. I just do easy cardio and yoga for a week. It seems like I come back after that rest stronger and mentally ready to go for it again --  and to smash that plateau once and for all!

To read Breaking the Plateau: Part 1 click here.
To read Breaking the Plateau:  Part 2 click here.

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Trainer Momma Tutorial: Upright Rows

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Print It, Use It! Lower Body Workout

Is it April yet? Whew! I promised this Lower Body Workout for the end of March, and shoot! I pulled it off :)

The trick/frustration is that I can't be there to demonstrate everything or explain my lingo. As you know, I am a stickler for form -- thus the tutorials that I post (see here). My clients can attest that some of the most effective moves I give are a little -- um -- unconventional (sometimes a bit embarrassing... I have no shame). Yes, you will look ridiculous doing many of these things. Put your vanity on the shelf for a while, because we are going for results.

Do this once a week, and supplement twice more with your own lifting routines or the other two Print It, Use It workouts I've provided.    And don't forget your daily cardio (of course!). Do this for 4-6 weeks, then its time to put it away, save it, and start something new.

**Important note: The weights listed on the workout are just a suggested starting point (or maybe something to work up to). This is the average of where most of my female clients lie -- but definitely NOT the ceiling.

Also, this program is designed for a gym setting. For those of you Fit Mommas pumping iron at home, don't be afraid to modify as necessary. I'll try to cater to both groups as time goes on.

Instructions:
Print the document by clicking on "Print" in the upper bar.
To see a visual example on most (not all) of the exercises, click on the name of the move and it will link you to Trainer Momma demos.
Keep them in a notebook.... There are more to come!
Track your progress.
Shelf them for a while, come back to them.

Please, just shoot your questions and needs for clarifications my way.

TM Lower Body Workout

BTW -- I got a bit carried away with the iMovie on this new Mac.  I am officially in love.

Fit Momma Question: Not So Sore Anymore

Fit Momma Alison just sent in a good one that gave me something to think about:

If you don't feel sore, have you really, truly worked out (you know what I mean!). Should you be sore after every meaningful workout?

Your husband hugs you and you scream.

Your kids touch your legs and you wince.

You can barely get in your PJ's for bed.

YOU ARE SORE.





This has been me the past two weeks.  I feel like a skinless zombie made up of raw nerves.  I've been doing P90X and Insanity for months now, and have gleefully headed back to the gym and I'm dying.  DYING.

Plus, I've been working out with this trainer who has no mercy and I'm pretty sure she has a screw lose.

Oh, wait, I am my own trainer.

Anyway, Alison, to answer your question, soreness is one indicator of a good workout, but not the only one.  Soreness typically comes from putting your body through something it hasn't really done before.  Or in my case, hasn't done in quite some time. 

A lot of times, when I first start working with clients they are crazy sore.  Like can't sit down on the toilet sore.  Like calling me from the stair well of the gym to help her get to her car sore (yes, this did happen :)  But then, after several weeks, their bodies start figuring out that this is the new normal. They start getting better at the workouts and  their soreness level decreases.

Evaluate your workouts by honestly asking yourself the following questions:

1.  Are the 3-5 last repetitions in each set you are doing very challenging?

2.  Has your strength increased?  

3.  Are you going up in your weights?

4.  Has your body fat % decreased?

5.  After several weeks, what do your measurements look like?

If the answer is no to questions #1-3 , that tells me that you aren't giving it 100% of your efforts.  STEP IT UP, SISTER.  I will say if the answer is no to questions # 4 and 5, just keep plugging away.  Body fat reduction and a decrease in measurements take time and consistency.  That will come! 

This leads me to one of my favorite topics:  CHANGE.  You should be changing your workouts every 4-6 weeks to challenge your body.  I personally change my workout every single time I workout simply for creative purposes (this is the only thing I do creatively -- no quilting or scrapbooking talents here).  So, I find that I am tender usually one out of my three workouts that week. 

Thanks for the questions.  KEEP THEM COMING!  Email me here anytime and I will do my best to get back to you ASAP!

Trainer Momma Tutorial: Dumbbell Chest Press

Trainer Momma Tutorial: Jump Squats

Plyometrics -- HUH?!?

I've been posting some workouts lately and you will notice that I throw in a little bit of crazy here and there. The technical term for that hard, jumping stuff is called plyometrics. This is a word that is becoming more and more familiar to those of us working out. You are going to see it regularly here at Trainer Momma™, so I'd better explain a few things.

I apologize for the blinding, white legs. They are hopeless.

What is plyometrics?

When I see plyo moves, I see explosive power. BAM! Plyometrics is also termed as jump training, and is used to improve your overall fitness performance. It links strength with speed. The point is to produce the greatest amount of force in the shortest amount of time. Can I say the word POWER once again? If plyo is used correctly in your fitness routine, it can help you run faster, jump higher, run farther, spin faster, swim better -- basically bring you to new levels of fitness.

The bonus benefits from using plyometrics are:

1. Your heart rate will skyrocket. You will be able to burn some additional calories while strength training.
2. Built some serious strength.
3. Get the same benefits of an interval workout.

Who should use plyo?

YOU! Even if you aren't some super-de-duper athlete, plyo is still for you. Yes, this type of exercise has traditionally been used for athletes to help them improve in their specific sport, but certainly the benefits can be shared. It's time to bring what athletes have been doing for decades into our weekly workouts. Share the pain love!

If you are in the Bad Knees Club, then start will modified moves. Instead of a jump squat, change it to a stand to squat. Modifications are totally appropriate and open the plyometric door to all of us.

How do I use plyo moves in my workout?

Throw plyo moves into your strength training routines. When you do the Trainer Momma workouts, you'll see I typically throw in 2 or 3 plyometric moves into each workout. Just like we try to progress with our strength training (going up in weights), plyo can and should be built upon as well. If you can do, let's say, 15 jump squats and are feeling fine, then it's time to up it to 20. Moving onward and upward, right?

Also, to mix things up occasionally, sometimes I will do an entire workout consisting of only plyo moves. It is a killer, but challenging every time.

What are some examples of plyometric moves?

On Trainer Momma, I will start posting more tutorial videos and demos of plyo moves. Just like the weights, form is muy importante. Some have self-explanatory names, others are not so lucid (thus the upcoming demo videos). But, if you want to start throwing them in your workouts today -- here's a few off the top of my head:

jump squats
frog jumps
mountain climbers
fast step-ups
burpees
high knee runs
plyo pushups
tuck jumps
split squat jumps
box jumps
lateral box jumps
pogo stick
up and over's on a bench
air jumping jacks
bounding
hurdle jumps
lateral hurdle jumps
donkey kicks
The list is endless...

Check out this link for a cute, little animated man doing some plyo.

Trainer Momma tips:

• Have good shoes. There is jumping involved. Throw away the shoes from the college days, it's time to get a little support down there.

• Do plyo on an even surface. No jump squats on the side of a mountain with sliding rocks under you, OK :)

• Land light! You are a ballerina here. Pull in your abs and try to make your landings silent.

• Land on the balls of your feet.

• As Tony Horton would say, "THINK LIKE A CAT!"