Spring/Summer Fitness Series #4

Deep breath, you are almost there! This is the last workout in our 2010 Fitness Series! Think of doing it as' icing on the wedding cake'!! Our final workout comes to us from Sara Dean, personal trainer and owner of Sync Fitness!

Hello Seattle Brides! I love this time of year. Helping brides prepare for their big day is so exciting. I have lovely ladies of Seattle come to Sync Fitness every year t get their rears in gear for their wedding day. Of course every bride has her own body wish list: cut shoulders, 6 pack abs, ripped back, smaller hips, firm buns and toned guns. We work hard to check off each item on that wish list.

Of course, every bride wants to get the best result in the shortest amount of time (because, let's face it, as a bride-to-be, there are NEVER enough hours in the day!) So my secret weapon for brides is combining strength and cardio into each and every workout. This is entirely possible and can be done in a short amount of time. Give me 30 minutes and I'll have you huffing and puffing and begging for more! The key is to keep your heart rate soaring during your workout. So you choose exercises that make you pant! Here's a little sample workout that you can do in under 30 minutes:

Jumping Jacks
Push Ups
Walking Lunges
Pull Ups (weight assisted or negatives if needed)
Body Weight Squats (GET LOW!)
Mountain Climbers (or as Clutch Events likes to call them, 'the devil')
Full Sit Ups
Tricep Dips
Jump Squats

Perform each exercise for 30 seconds and perform 3 rounds of this workout. Try not to rest between exercises. Rest for a FULL 2 MINUTES between rounds. This rest will allow you to PUSH, PUSH, PUSH during each round.

This is the kind of workout you can find me doing with my Sync Fitness Boot Camp in Wallingford. If you need more ideas, come check out a class! We would love to make you sweat!

I hope you enjoyed Clutch Event's Fitness Series! Now go work it out and enjoy the rock'n body you'll have this summer by incorporating these four work outs into your weekly regiment!!

Spring/Summer Fitness Series #3

Ok, so now our arms are working it from Carly G Fitness' arm routine and Common Goal Fitness sure made our core feel it! Now it is time for our third installment in our fitness series, sorry no resting yet! I'd like to introduce Whitney Scofield, Kinesis Instructor and Facilitator with 5 Focus Fitness Studios! She is a kinesis guru and she will kick your butt (in an awesome workout sort of way of course!) Whitney is getting married herself this summer and her workout routine has got her ready for her close-ups!

5 Focus Fitness Studio's Kinesis classes utilizes interval training to increase your metabolism and improve your cardiovascular endurance. You'll burn 30% more calories while improving your flexibility, balance, strength and coordination. The Kinesis Wall is a unique cable-pulley system that allows for unrestricted movement in a full body workout. 5Focus Kinesis is different every class, so you'll never go back to your old, boring workouts again! The first class is free to try! 5 Pack is $100 and a 10 Pack is $200. Packs don't expire for a year!

Attention Brides!! Whitney is hosting a educational workshop called Bridal Body Bliss on May 14 from 5:30 - 6:30 at 5 Focus Fitness Studios. In this workshop, with Whitney you'll learn;

The "Wedding Dress series": four easy resistant band movements for sculpted arms
The equation for Bridal Bliss
Tips to maintain your sanity!

Workshop followed by wine, snacks and sharing!

It is only $10 to attend and you'll see me there! So come ready with any wedding questions you may have!

If you would like to learn more about Whitney's Bridal Body Bliss educational workshop, Kinesis or 5 Focus give her a call!



Spring/Summer Fitness Series #2

Now that all of your arms are plenty sore from Carly Garreffa's workout of Carly G Fitness I thought I'd throw in a nice core workout into the mix with our next fabulous trainer...
Meet Lesley Sheehan of Common Goal Fitness!

Learn about Lesley & Common Goal Fitness...We have one body to take us through this life, I train my clients to treat it right, keep it strong, flexible, mobile and looking good. I'm here to offer a challenging workout designed to fit you and your needs. Count on me to provide support, sparkling conversation, accountability and the push you're looking for. I apply functional, dynamic movements that move the body in all three planes of motion: back to front, side to side and rotational. Whatever your fitness goal, my goal will be bringing you closer to yours.

I could go on and on about my credentials (they're impressive) and my experience (it's vast) but I'm more interested in you and what you're looking for. After all this isn't about me, it's about YOU!
Work your body from the inside out!
Every movement we do comes from our core. Our core works as the gyroscope to keep us balanced in our daily movement. In fact, there are billions of receptors involved in balance during movement and these are connected to the muscles of the core.

If our upper and lower body is strong, but the core is weak, we are very vulnerable to a host of problems, the biggest of which is injury. Low back pain, bulging stomachs, loose gluteals, and large 'love handles' are strong signs that signal the need for core training.
The following four movements all include the use of and the need for core strength.

Sliding Slide Lunge with Weights Need: paper plate and a weight

This move targets the glutes, hips, thighs and core all at the same time. By using a paper plate and sliding on one leg in and out, you add intensity to the traditional side lunge. Taking the weight toward the floor engages the core, making this a dynamic exercise that will really challenge you.

1. Put a paper plate under the left foot and hold a weight (I use a 10lb kettle bell) in the left hand.

2. Keep your body weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight.

3. As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the floor.

4. Squat as low as you can and keep the back flat, abs engaged.

5. Push back up, slide the left foot in as you stand. Repeat for 8 - 15 reps and then switch sides, completing 1 - 3 sets

Plank: Knee to Elbow - Need: a towel or mat

The traditional plank exercise is notorious for strengthening the core. My favorite kind of plank involves even more core by inserting a knee bend into the exercise. You'll challenge the core every more in this 3-point stance (just two hands and one foot) and engage the lower body muscles of the working leg as well.

1. Begin in a plank position, on the hands and toes.

2. Make sure the body is in a straight line from the head to the heels, core braced.

3. Life the left foot off the floor and bend the knee, pulling it in towards the chest. Your torso might bend a little as you bring the knee in.

4. Cross the left foot over the right leg, hold briefly, then take the left knee back to the chest.

5. Bring the left foot back into full plank and repeat on the other side.

Repeat, alternating sides, for 1 - 3 sets of 8 reps (1 rep includes a knee bend with both right and left legs)

Tricep Kickback - Need: two dumbbells

The kickback is a common triceps exercise that involves extending the arm while the torso is in a bent position. For this variation, you extend both arms at the same time, which will involve more lower back stabilization and use of all muscles related to your core.

1. Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced). Bend the knees if needed and keep the abs engaged to protect the lower back.

2. Begin the movement by bending the arms and pulling the elbows up to torso level.

3. Holding that position, straighten the arms out behind you, squeezing the triceps muscles.

4. Bend the arms back to starting position and repeat for 10 - 16 reps.

Tips - Do this exercise one arm at a time if you're using heavier weights or need more support for your lower back. Try not to swing the arms to get the weights up. Keep the abs engaged!

Clamshell Crunch - Need: a big stability ball

Here's a sure fire challenge for...(drum roll please)...YOUR CORE! The clamshell crunch is a whole body movement, that involves the arms, legs abs and lower back. Your inner thighs squeeze a big stability ball between your feet while your arms and chest exchange the ball to hold it in your hands. It's a tough move, so make sure you only lower down as far as you comfortably can without the back arching off the floor. Start with a small range of motion and slowly build the strength and endurance for the full exercise - your low back will thank you.

1. Begin by lying on your back with the legs straight up.

2. Hold the ball in both hands with the arms extended above you.

3. Put the ball between your feet, squeezing them to keep the ball in place, and lower both the arms and legs down towards the floor.

4. Bring them back up and take the ball in your hands.

5. Lower the arms and legs down towards the floor again and continue, exchanging the ball between the hands and feet for 1-3 sets of 8-12 reps.

Avoid arching the back at the bottom of the movement. If you have trouble with that, place a rolled up towel under the hips, bend the knees and/or only lower the arms and legs a few inches instead of all the way down.

Lesley Sheehan is a ACSM Certified Personal Trainer. You can find her at Denali Fitness (Interbay) and The Fitness Lab. Call or email her at Lesley@commongoalfitness.com / 206-909-9926

It is Spring and soon to be Summer!

You know what that means! It's wedding season! Time for a fitness series to help you tone up for all of those flirty dresses!

Clutch Events is going to showcase four fabulous local trainers, each with a different style and tips for you to get that killer body for your wedding this summer!
To start us off we'll begin with Carly Garreffa, owner of Carly G Fitness. Carly is a in home personal trainer and is going to show us four exercises for toning and strengthening our arms.

The 1st move is the Bicep Curl to an Arnold Press
1. Position 2 dumbbells at your side, palms facing in, and arms straight.
2. With elbows at your sides, curl both dumbbells and rotate forearm until forearm is vertical and palms face the shoulder, elbows are directly under wrists.
3. Press the weights up while rotating the hands/weights so palms are now facing forward with arms straight above the head.
4. Rotate the hands and lowering the arms back to position, palms facing your shoulders, then slowly release the curl down back to staring position with weights at your sides.
Repeat for 3 sets of 12 - 15 reps with a 20 - 30 second rest between sets

The 2nd exercise is Chair Dips
1. Sit on the edge of a chair with feet together flat on the floor with your hands on either side of your thighs.
2. Lifting your backside up off the chair, bend your arms 90 degrees, lowering your body down toward the ground; keeping your back close to the chair.
3. Slowly lift your body up with your arms to a straight arm position.
Complete 3 sets of 12 - 15 reps with a 20 second rest between set
The 3rd move is Pushups
1. Lie face down on the floor with your hands slightly wider than shoulder width.
2. With your abs engaged press your body up until your arms are fully extended (Don't lock your elbows!)
3. Lower your body to the floor without releasing your weight and repeat (press up for 2 count, lower down for a 3 count)
Repeat for 3 sets of 12 with a 20 second rest between sets

The 4th move is a Rear Deltoid Fly
1. Use 5 or 8 lb dumbbells and begin in a seated position on a fit ball, bent over with arms hanging down and weights under the knees.
2. Keep the back straight and the abs engaged.
3. Lift the arms out to the sides, up to shoulder level, squeezing shoulder blades together.
4. Keep elbows slightly bent and only lift to shoulders.
Lower and repeat for 3 sets of 12 reps with a 20 second break between reps

Carly says, 'If you incorporate these exercises into your regular workout routine you will definitely have tone arms for the summer'! And looking at the below picture she would know! Check out Carly showing off her chest, shoulders and arms on her wedding day a year and a half ago! Gorgeous!!

If you would like to learn more about Carly G Fitness and her in home training sessions give her a call at 406.431.0485 or shoot her an email at carlyg@live.com. Carly can customize a workout routine for your body and lifestyle while you avoid gym membership fees and can stay in the comfort of your own home!