FitSugar

My Spring Equinox Fitness Challenge: Swim Test

FitSugar — Thu, 21 May 2009 14:30:00 -0700

At the beginning of Spring I decided to set some fitness goals and to meet them I worked out with a trainer from Equinox Fitness. Having a trainer push you to work beyond what you think you can do is a wonderful way to work out. I learned a lot and hope I can continue to push myself.

My main goal was to improve my swimming, and lucky for me my trainer Hannah swam competitively in college - she even trained Tammy Jih winner of The Amazing Race.

Today, for my last session we timed my 300-yard swim and I shaved 32 seconds off my time. I was so pleased. I have also decreased the number of strokes to swim the length of the 25-yard pool; it was 30 when I started "swim lessons" well over a month ago, and I now use 25. See why this is important when you read more.

Using fewer strokes to cross the pool means you are swimming more effectively and efficiently - pulling/pushing more water with each stroke means you're working harder and have built strength. Secondly, the fewer times you need to rotate your arms over your head means less wear and tear on your shoulder joints.

Have you set any fitness goals for the season?

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My Spring Equinox Fitness Challenge: Strength Training Details

FitSugar — Tue, 12 May 2009 04:30:00 -0700

In a recent session with my trainer Hannah at Equinox Fitness I learned two important tips - details, really - on how to make a couple of exercises more effective. And, as you know, the devil is in the details.

When working your booty doing side squats with a theraband or resistance tubing, you need to step out with your heel. Stepping with the heel, as opposed to the toe, will make your glutes engage more. Take 10 steps to the right, stepping with the heel, then return to your starting place by taking 10 steps leading with your left heel. After three sets of this exercise, I could feel my glute meds (the muscles on the side of the pelvis) burn.

To see how to make any rowing exercise more intense, read more.

Rowing exercises are great for working your upper back and these moves counteract everyday slouching. When doing rows, most folks think of squeezing their shoulder blades together. Instead of thinking solely of the movement coming from your back, initiate the movement from opening your collar bone, aka your clavicle. This detail helps open the chest a bit more, allowing the upper back muscles to engage more deeply.

My Spring Equinox Fitness Challenge

FitSugar — Fri, 01 May 2009 03:30:00 -0700

I have been working out with Hannah, a trainer at Equinox Fitness, as part of my Spring fitness challenge. Strength training under her eagle eye has been wonderfully intense. One thing I have noticed is that Hannah consistently hands me dumbbells of a higher weight than I would choose myself. Although the weight is challenging, I can do it and my muscles feel worked by the last rep. She believes that most women choose weights that are too light. Weight training is a great workout and important to both health and weight loss, but don't shortchange yourself. Five-pound weights are not appropriate for all exercises. Next time you work out, choose the next weight up. If you have been using 10-pounders for your biceps curls, try a 12.5-pound dumbbell. You need to challenge your muscles with more weight than they can handle in order for them to grow stronger - weight lifting is a mental game, too! So psych yourself up and challenge your strength.

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Speak Up: What Fitness Class Have You Always Wanted to Try?

FitSugar — Thu, 02 Apr 2009 14:30:00 -0700

To keep my fitness life fresh I've tried a variety of classes: Brazilian martial arts Jiu Jitsu, spiritual aerobic dance Nia, and Hooping to learn some impressive Hula-hoop tricks.

Now I really want to try Jukari, a fitness class that combines cardio and suspension. Designed by Cirque du Soleil, it has to be both fun and challenging like Circus Arts. I can't wait to try it when classes begin in my area. What about you? What fitness class have you always wanted to try?

My Spring Equinox Fitness Challenge

FitSugar — Tue, 31 Mar 2009 08:00:00 -0700

Week one of my Spring Equinox fitness challenge left me sore in all the right places.

Both my sessions last week began with three circuits each containing two exercises, with each circuit repeated three times. Having a skilled eye watch me perform pec flies while reclined on an exercise ball is really helpful and I am learning how I like to cheat. My trainer keeps me honest and moving. I have been schooled in the fun one can have with sliding disks and medicine balls. The second half of my workouts are in the pool. I feel like I am 8 years old again taking swim lessons, and I love it. My freestyle stroke is quite messy, but under trainer Hannah's instruction I am cleaning it up and feeling more power in my stroke.

I also learned yet another plank variation involving a medicine ball. To learn about it, read more.

Begin in a classic plank position, but place your hands on an eight-pound medicine ball instead of on the ground. Make sure to keep your shoulders over your wrists and the ball because it is easy to slide back.
Take your left hand off the ball and place it on the ground to the left of the ball, and then bring your right over as well.
Return your right hand to the medicine ball and then your left. Repeat to the right side, starting with the right arm.
When you have walked your hands to both sides and returned to the middle, you have completed one rep. Do six full reps, for three sets.

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My Spring Equinox Fitness Challenge

FitSugar — Tue, 24 Mar 2009 12:00:00 -0700

I am a goal-oriented gal, and have been feeling the need to set some new fitness goals. Always up for some expert help, I wanted to work with a trainer, too. Equinox Fitness invited me to run (pun intended) my six-week Spring fitness experiment at its SF gym, which I, coincidentally, started on the Spring equinox. My goals are pretty simple: I want to become a better, faster swimmer and improve my VO2 max. Equinox placed me with a wonderful trainer Hannah - she swam competitively in college!

Like any experiment, we had to figure out my base level of fitness. Hannah and I spent an hour taking measurements: body fat percentage, VO2 max, squats per minute, posture, elbow plank endurance. My first workout session will be half on land, followed by a swimming assessment and water workout. All this will take place at 6:30 a.m. Although, I am no stranger to early morning workouts, just getting to the gym on the other side of the city that early might be an experiment unto itself.

The great thing about working with a trainer is I already learned a new exercise, a variation of the ever-versatile plank. To learn the move, read more.

Hannah called this move the plank-up, it targets the core while working your arms.

Start in an elbow plank. Shift your weight to the right, place your left palm on the ground. Then shift left to place right palm on the ground, ending up in a plank position.
Now reverse the action, place the left forearm on the ground followed by the right, returning to an elbow plank. This completes one rep.
Repeat four more times starting with the left arm to complete five reps. Then switch sides starting with the right arm for five more reps.
Do two sets of five beginning with each arm, then rest in a child's pose to stretch.

Try this move next time you're working out. You will be surprised how much you can feel it in your abs.

9 Reachable Fitness Resolutions For 2009

FitSugar — Tue, 13 Jan 2009 10:00:56 -0800

If you're trying to get fit for 2009, you're certainly not alone. When setting New Year's resolutions, sometimes you'll have better luck focusing on several small goals than one major one. Sure, it's easy to say you'll be running a 5k by February, but just in case something gets in the way of your big aspiration, add some easily reachable resolutions to your list as well.

Taking some inspiration from your resolutions for 2009, I've come up with nine health and fitness goals that are totally attainable in 2009. To see what they are, read more.

Drink one extra glass of water a day
Cut out soda, diet or otherwise
Spend five minutes a day on a relaxation exercise
Take the stairs whenever possible
Floss once (or twice) a day
Work out at least three times a week
Eat an extra serving of fruits and vegetables every day
Go to bed one hour earlier
Make an effort to improve your posture

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Do You Have Any "Back to School" Fitness Goals?

FitSugar — Thu, 06 Sep 2007 03:00:00 -0700

Truth be told, I've been out of school for a while now, but as soon as Labor Day comes and goes, I get that back to school mind set. I want a new pair of shoes, a fancy bag and a fresh start. For me, early fall is almost as loaded as New Year's Day for the re-commitment to fitness goals. Just like starting with a new teacher or new schedule, I like to take a look at my fitness plan and reevaluate my goals. The change in seasons inspires me too.

How about you...

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Avoid Starting an Unrealistic Workout Schedule...

FitSugar — Fri, 22 Jun 2007 03:30:00 -0700

A lot of us get very ambitious when it comes to embarking on a new fitness program. We say, "Starting this week I am going to workout everyday for at least an hour. And I am going to do some yoga. And I am going to cook healthy breakfasts, lunches and dinners from now on."

You go girl, but what about those two kids at home, the 9-5 job and didn't you want to make everyone's Christmas presents by hand this year?

Here is the thing: I am all for ambitions however, when it comes to working out, most of us need to start slow and work our way up to a full fitness routine. Start with a few days a week and as your body (and your schedule) adjusts, add another day. This way you decrease your chances of burning out due to not being able to fit it in. If you're working with a personal trainer, fill her in on your current schedule so that she can formulate a plan that will fit into your life, not take it over -- A good personal trainer will realize this is a necessity for adherence.

Fit want's to know what motivates you- When it comes to working out, what are you looking to get out of it?

FitSugar — Wed, 08 Nov 2006 08:30:00 -0800