If you cannot view video, find it here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Showing posts with label workouts. Show all posts
Showing posts with label workouts. Show all posts
Thursday, December 9, 2010
TM Mix It Up Video: Total Body Crunch
If you cannot view video, find it here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, December 2, 2010
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.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
If you cannot see the video, click here.
Find the Print It, Use It! for this workout here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, November 11, 2010
Trainer Momma Mix It Up Video: Walking Planks
These are a bowl of fun :)
If you cannot view video, click here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
If you cannot view video, click here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, October 28, 2010
Trainer Momma Video: Walking Workout
Alright, you asked for it you go it!
Some of you are serious about your walking, but want to take it up a notch without adding impact.
This Walking Workout is for you.
As a bonus, you will get a lot of cat calls while doing it, trust me :)
Seriously though, it is good stuff.
For those of you who need the link to view the video, here it is: Walking Workout
Now, go flap! I had a SIL would could flap for 45 minutes solid, no joke. Let's just say I never challenged her to an arm wrestling contest.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Some of you are serious about your walking, but want to take it up a notch without adding impact.
This Walking Workout is for you.
As a bonus, you will get a lot of cat calls while doing it, trust me :)
Seriously though, it is good stuff.
For those of you who need the link to view the video, here it is: Walking Workout
Now, go flap! I had a SIL would could flap for 45 minutes solid, no joke. Let's just say I never challenged her to an arm wrestling contest.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, October 21, 2010
Trainer Momma Mix It Up Video: Jump Ups
Fit Momma Jen requested more "Mix It Up" craziness for her workouts. I happily obliged.
Give it a try!
Find more Trainer Momma videos and workouts here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Give it a try!
Find more Trainer Momma videos and workouts here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, September 30, 2010
Thursday, September 23, 2010
Trainer Momma Basics Video: Ab Bicycles
Find more Trainer Momma workouts and videos here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, September 16, 2010
Print It, Use It! Chest and Tricep Int./Adv. Workout
Here is your very own "Print It, Use It" for the Chest & Tricep Intermediate/Advanced Workout. I posted the video today -- find it here.
The way this works:
You print it out (there is a print option on the top right of the document), take it to the gym, or use it at home as your guide to a fan-stinkin'-tastic workout (if I do say so myself). If you don't know what the exercises are, no problemo, just reference the video.
I've got you covered, girl. Basically, what I'm really saying is there are no excuses to not do this workout :)Trainer Momma Workout: Chest and Triceps, Int./Adv.
Find more workouts and "Print It, Use It" workouts here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
The way this works:
You print it out (there is a print option on the top right of the document), take it to the gym, or use it at home as your guide to a fan-stinkin'-tastic workout (if I do say so myself). If you don't know what the exercises are, no problemo, just reference the video.
I've got you covered, girl. Basically, what I'm really saying is there are no excuses to not do this workout :)Trainer Momma Workout: Chest and Triceps, Int./Adv.
Find more workouts and "Print It, Use It" workouts here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Workout With the Trainer Momma Video: Chest and Triceps
So, here it is. A complete workout from beginning to end -- with me!
Find the accompanying "Print It, Use It" worksheet here.
Enjoy!
Does this stress you more than fire you up? No worries, I plan on doing more complete workouts for the Beginning/ Intermediate levels in the future.
Find more Trainer Momma workouts here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Find the accompanying "Print It, Use It" worksheet here.
Enjoy!
Does this stress you more than fire you up? No worries, I plan on doing more complete workouts for the Beginning/ Intermediate levels in the future.
Find more Trainer Momma workouts here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, September 9, 2010
Trainer Momma Mix It Up Video: Mountain Climbers
Every gal needs some mountain climbers in her life :)
Do a few sets of these then enter the Trainer Momma Anniversary Giveaway!
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Tuesday, August 24, 2010
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
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.
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?
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
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?
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Wednesday, August 18, 2010
Print It, Use It! Lower Body, Weightless Workout
True to my promise, here is your very own Print It, Use It for the Lower Body, Weightless Workout. I posted the video last week -- find it here.
The way this works, is that you print it out (there is a print option on the top right of the document), take it to the gym, or use it at home as your guide to a fan-stinkin'-tastic lower body workout (if I do say so myself). If you don't know what the exercises are, no problemo, just reference to the Trainer Momma workout video.
I've got you covered, girl. Basically, what I'm really saying is there are no excuses to not do this workout :)TM Lower Body, Weightless Workout
For more Trainer Momma workouts, videos, and tutorials, click here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
The way this works, is that you print it out (there is a print option on the top right of the document), take it to the gym, or use it at home as your guide to a fan-stinkin'-tastic lower body workout (if I do say so myself). If you don't know what the exercises are, no problemo, just reference to the Trainer Momma workout video.
I've got you covered, girl. Basically, what I'm really saying is there are no excuses to not do this workout :)TM Lower Body, Weightless Workout
For more Trainer Momma workouts, videos, and tutorials, click here.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, August 12, 2010
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 :)
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, July 29, 2010
Mix It Up Video: In the Pool
I've tried to get you in the pool this summer. But, perhaps you aren't much of a swimmer. This workout is for you -- and the swimmers too!
My thanks to Coach Patrick Murray whokilled me designed this workout.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
My thanks to Coach Patrick Murray who
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Monday, July 26, 2010
Recovery Workouts
Well, hola! The family is still here and I'm savoring every minute. However, I can't stay away from the blog too long, otherwise I start having an unexplained twitch. So, while the babies nap, I wanted to share something that's been on my mind for a while...
One of my favorite things about this field of fitness is after being entrenched in it for about a dozen years now, I still learn new things all the time. One of my newer (within the past year) discoveries has been active recovery or recovery workouts.
I used to diligently workout six days a week and I would push it HARD every day. We’re talking razor blade intensity. I just figured the harder I pushed the more results I would see. More calories burned right?
Here was my schedule more or less:
Mon/Wed/Fri - Lift for 45-60 minutes. Cardio using HIIT for 30-45 minutes.
Tu/Th/Sat - Hardcore cardio for 45-90 minutes (more if there was a bike involved)
Sunday -- Day off.
I did notice, however, a pattern developing...
By mid-week I was sore, trashed and pretty much dragging from Wednesday on. When Saturday’s long cardio workout rolled around, the thought of it practically made me want to cry. I’d either drag myself through it, or skip it altogether, and be disappointed in myself all weekend. Monday would come, and I’d repeat the cycle all over again.
I was working myself into the ground. I was setting myself up for burnout week after week. It was not working.
Only about a year ago did I start scheduling in a “recovery workout” each week. I’ve discovered that I need it on Thursdays. By Thursday my body is needing a change of pace and my mind is needing a change of scenery.
Now my week usually looks something like this:
Mon/Wed/Fri - Lift for 45-60 minutes. Cardio using HIIT for 30-45 minutes.
I recommend active recovery to clients and readers who workout HARD and intense week after week. You know who you are (we share the same crazed look in our eye). However, if you are not at the intense level, but find yourself at more of a moderate exercise level, then a recovery workout is not necessary. Just keep up the moderate workouts.
As a self proclaimed fitness nut, I was very nervous to grant myself this luxury. I thought for sure I’d lose strength, my body fat would increase, and -- heaven forbid! -- I’d gain weight. But, to my surprise, none of that happened. The only thing that has happened is that I avoid those dreaded burnouts. I was also pleased to read that studies are supporting active recovery and recovery workouts too!
I will take it, thank you very much.
Hey, Fit Momma, how about you? I know a lot of you out there push yourself to the limit. What recovery workouts do you need and enjoy?
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
One of my favorite things about this field of fitness is after being entrenched in it for about a dozen years now, I still learn new things all the time. One of my newer (within the past year) discoveries has been active recovery or recovery workouts.
I used to diligently workout six days a week and I would push it HARD every day. We’re talking razor blade intensity. I just figured the harder I pushed the more results I would see. More calories burned right?
Here was my schedule more or less:
Mon/Wed/Fri - Lift for 45-60 minutes. Cardio using HIIT for 30-45 minutes.
Tu/Th/Sat - Hardcore cardio for 45-90 minutes (more if there was a bike involved)
Sunday -- Day off.
I did notice, however, a pattern developing...
By mid-week I was sore, trashed and pretty much dragging from Wednesday on. When Saturday’s long cardio workout rolled around, the thought of it practically made me want to cry. I’d either drag myself through it, or skip it altogether, and be disappointed in myself all weekend. Monday would come, and I’d repeat the cycle all over again.
I was working myself into the ground. I was setting myself up for burnout week after week. It was not working.
Only about a year ago did I start scheduling in a “recovery workout” each week. I’ve discovered that I need it on Thursdays. By Thursday my body is needing a change of pace and my mind is needing a change of scenery.
Now my week usually looks something like this:
Mon/Wed/Fri - Lift for 45-60 minutes. Cardio using HIIT for 30-45 minutes.
Tu/Sat - Hardcore cardio for 45-90 minutes (more if there was a bike involved)
Th - Recovery workout for 60-90 minutes.
Sunday -- Day off.
**Just a note: The above schedule is not set in stone. I change it up about every 3 months or so. When it comes to my workouts I swear I have ADHD.
**Just a note: The above schedule is not set in stone. I change it up about every 3 months or so. When it comes to my workouts I swear I have ADHD.
Some recovery workouts I revel in are:
60 minutes lap swim
60 minutes brisk walk
60-90 minutes yoga
60 minute hike
I accomplish a few things by treating myself with a recovery workout:
- My aging bod is given an opportunity to be renewed and restored.
- Psychologically I am able to be renewed and restored.
- I have far less injuries.
- Afterwards, I’m a totally ready to jump back into my more intense workouts.
I recommend active recovery to clients and readers who workout HARD and intense week after week. You know who you are (we share the same crazed look in our eye). However, if you are not at the intense level, but find yourself at more of a moderate exercise level, then a recovery workout is not necessary. Just keep up the moderate workouts.
As a self proclaimed fitness nut, I was very nervous to grant myself this luxury. I thought for sure I’d lose strength, my body fat would increase, and -- heaven forbid! -- I’d gain weight. But, to my surprise, none of that happened. The only thing that has happened is that I avoid those dreaded burnouts. I was also pleased to read that studies are supporting active recovery and recovery workouts too!
Hey, Fit Momma, how about you? I know a lot of you out there push yourself to the limit. What recovery workouts do you need and enjoy?
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, May 20, 2010
Mix It Up Video: Fast Drop Squats
Find more workout idea, demos, and tutorials HERE.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, May 13, 2010
Mix It Up Video: Iron Man with Bicep Curls
I know, I know -- you miss my mullet. I'm finally getting something that resembles a hair style :)
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Friday, April 30, 2010
Fit Momma Question: Is Running Better Than Walking?
This question came in last week. It has been a great source of conversation between the Doc and I throughout the week:
So, what is better: running for twenty minutes or walking for an hour? If they both burn the same amount of calories, does one trump the other?
This simple question is a complicated one. Ironically, the Doc and I had our first disagreement about this very topic when we were engaged nearly 15 years ago.
So, I was miserably trying to lose weight for our upcoming wedding and was doing a lot of walking. He suggested that I try running instead. I vigorously opposed that idea. I insisted that walking and running burned the same amount of calories and besides, running was so bad on the joints that I would never do that horrific act to my body. He was mortified at how ignorant his bride-to-be was. And mortified at how I stubbornly refused to listen to his logical explanation. He printed out a dozen articles and studies about how running burns more calories than walking. Of course he was right. Of course running 20 minutes burns more calories than walking 20 minutes. And of course I never ran. But, I did squeeze into my wedding dress, then promptly gained 50 + pounds that same year. Does that count for anything?
Anyway, I need to get back to the question: 20 minutes running or 60 minutes walking?
My initial response is in the form of a question: what are your fitness goals? Are you focusing only on weight loss? If they burn the same amount of calories (I’d have to check that one on the ole’ HRM, but I’m sure its close), then it’s a wash. We just can’t get around the huge “calories in vs. calories out” elephant in the room.
But, alas, although I talk a ton about weight loss on Trainer Momma, health is where my heart is. Skinny does not = healthy. So, I'm going to go a little deeper here.
The American Heart Association has recommended a minimum amount of exercise for basic heart health for adults ages 18-65:
That is just basic heart health. Minimum. The least amount. The bottom.
Do you want to lose weight? You’ve gotta do more than the minimum.
Do you want to become better conditioned and dare I say, “fit”? You’ve gotta do more than the minimum.
We know there is an endless list of the many benefits of exercise. It is only logical that the more you workout, the more you challenge that heart, the more benefits. Tada!
Yes, there does definitely come a point where more it too much and causes more harm than good, but for the majority of us and the rest of the U.S. population, it would do us all a world of good to work above the minimum.
Also, this question may stem from an issue with time. If you had a choice between the two, I’d say snag the hour long workout any day. But, use your time efficiently. If you aren’t able to jog for an hour, join the club (its crowded in here, but we’ll make room anyway!). So, jog for your 20 minutes, then walk the last 40. Or run/walk for the entire hour. Over time, you will become better conditioned and be able to jog longer.
Of course, if you only have the 20 minutes, then again, use your time effectively. Jog and add some sprints in. I have a really hard time leaving the HIIT alone, particularly with such a short workout. It will make your long runs so much stronger, your heart muscle will be strengthened, and then we will all live happily ever after! (Is it really that easy? I wish!)
I didn't get into the ole' joint issues associated with running, but will in a later post. Also, if you are really not a runner, these concepts still apply to you! Just substitute in whatever your favorite mode of exercise is. Have a great workout!
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
So, what is better: running for twenty minutes or walking for an hour? If they both burn the same amount of calories, does one trump the other?
This simple question is a complicated one. Ironically, the Doc and I had our first disagreement about this very topic when we were engaged nearly 15 years ago.
Remember where I was coming from: self-proclaimed exercise hater.
Remember where he was coming from: pre-med.
So, I was miserably trying to lose weight for our upcoming wedding and was doing a lot of walking. He suggested that I try running instead. I vigorously opposed that idea. I insisted that walking and running burned the same amount of calories and besides, running was so bad on the joints that I would never do that horrific act to my body. He was mortified at how ignorant his bride-to-be was. And mortified at how I stubbornly refused to listen to his logical explanation. He printed out a dozen articles and studies about how running burns more calories than walking. Of course he was right. Of course running 20 minutes burns more calories than walking 20 minutes. And of course I never ran. But, I did squeeze into my wedding dress, then promptly gained 50 + pounds that same year. Does that count for anything?
Anyway, I need to get back to the question: 20 minutes running or 60 minutes walking?
My initial response is in the form of a question: what are your fitness goals? Are you focusing only on weight loss? If they burn the same amount of calories (I’d have to check that one on the ole’ HRM, but I’m sure its close), then it’s a wash. We just can’t get around the huge “calories in vs. calories out” elephant in the room.
But, alas, although I talk a ton about weight loss on Trainer Momma, health is where my heart is. Skinny does not = healthy. So, I'm going to go a little deeper here.
The American Heart Association has recommended a minimum amount of exercise for basic heart health for adults ages 18-65:
30 minutes of moderate-intense exercise 5 days a week
or
20 minutes of intense exercise 3 days a week
That is just basic heart health. Minimum. The least amount. The bottom.
Do you want to lose weight? You’ve gotta do more than the minimum.
Do you want to become better conditioned and dare I say, “fit”? You’ve gotta do more than the minimum.
We know there is an endless list of the many benefits of exercise. It is only logical that the more you workout, the more you challenge that heart, the more benefits. Tada!
Yes, there does definitely come a point where more it too much and causes more harm than good, but for the majority of us and the rest of the U.S. population, it would do us all a world of good to work above the minimum.
Also, this question may stem from an issue with time. If you had a choice between the two, I’d say snag the hour long workout any day. But, use your time efficiently. If you aren’t able to jog for an hour, join the club (its crowded in here, but we’ll make room anyway!). So, jog for your 20 minutes, then walk the last 40. Or run/walk for the entire hour. Over time, you will become better conditioned and be able to jog longer.
Of course, if you only have the 20 minutes, then again, use your time effectively. Jog and add some sprints in. I have a really hard time leaving the HIIT alone, particularly with such a short workout. It will make your long runs so much stronger, your heart muscle will be strengthened, and then we will all live happily ever after! (Is it really that easy? I wish!)
I didn't get into the ole' joint issues associated with running, but will in a later post. Also, if you are really not a runner, these concepts still apply to you! Just substitute in whatever your favorite mode of exercise is. Have a great workout!
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Thursday, April 29, 2010
Monday, April 26, 2010
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:
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.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
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.
Like this? Want more? Subscribe to Trainer Momma's RSS feed by clicking here. Thanks!
Subscribe to:
Posts (Atom)
