Thursday, October 1, 2015

Halloween Cardio And Core Workout

I haven't given the readers a cardio workout in a while. Here is one I used with a group of high school students I'm training.  Do the total workout to burn off a whole bunch of candy, cookies and brownies, you might be consuming this Halloween season.

Circuit One
Jump Rope 1 minute
Stairs 1 minute
Jumping Jacks 1 minute
Run in Place 1 minute
Repeat twice

Bicycles 1 minute

Circuit Two
Jump Rope 1 minute 30 seconds
Stairs 1 minute 30 seconds
Jumping Jacks 1 minute 30 seconds
Run in Place 1 minute 30 seconds
Mountain Climbers 1 minute
Repeat twice

You can stop here if you need a quick workout

Circuit Three
Jump Rope 2 minutes
Stairs 2 minutes
Jumping Jacks 2 minutes
Run in Place 2 minutes
Mountain Climbers 1 minute
Repeat twice

Plank on your elbow for 30 seconds and on your hands for 30 seconds


Saturday, September 26, 2015

The Stationary Bike Workout

Don’t Let Your Stationary Bike Become A Clothes Hanger!!


Is this you? You have a bike you bought and you might have used it once or maybe two times.  I have had clients in the past who had bikes that weren't getting any use. They were clothes hangers. If this describes you, I have developed this workout just for you.

It is a total body exercise that incorporates strength and cardiovascular training.  All you need are some dumbbells and you are ready to go. You should do this circuit program three days a week and not back to back, give your body a rest between workouts. Below are videos of the exercises if you don't know what they are and I'm also providing some tips about the workout.

*RPM(revolutions per minute) this can be found on your bike monitor
*You should break 1 minute between circuits but it can be longer if you need more recovery time
*Stretch your upper body and lower body at the end of the workout
*If you don't have a bench, you can do the chest press on the floor



Monday, September 21, 2015

Does Exercise Order Matter In Strength Training?


One of my New Year's resolutions was read more and of course, I failed. Every month the American Council on Exercise sends me the IDEA fitness journal and I just toss the editions into the corner. Well, this week, I restarted on my goals and I have already learned something new that goes against what I have been trained previously.

Work the large muscle groups first?

I was taught and have trained my clients to work their large muscles first and then move to the smaller muscle groups last when strength training. If they were training their total body, I would recommend that they train the back or chest first or vice versa, followed by shoulders and then biceps and triceps.

The reasoning behind this theory is to train the large muscle groups first because if you train the smaller ones at the beginning, the smaller muscle assist in the movement when you weight train, you will lose form or be too fatigued to properly work the larger muscles.
This theory has been questioned with a 1996 study and by a recent 2012 study by Simao, R., de Salles, B.F., Figueiredo, T., Dias, I. and Willardson, J.M. (2012). Exercise order in resistance training. Sports Medicine, 42(3), 251-265. They had 17 trained men performed 4 sets of 8 repetitions of 6 different exercises from large to small (session A) and then they examined doing the same exercises but went from small to large muscles(session B). The session looked like the following: Session A-squat, leg extension, leg curl and for the upper body it was, bench press, shoulder press and triceps extension.  Session B-leg curl leg extension and then the squat and followed by the triceps extension, shoulder press, and the bench press was last.


The researchers concluded that if you want to maximize the stimulus to a particular muscle group then you should exercise that muscle group first. I started utilizing this theory with a client who lacks shoulder and bicep strength. I was training him using the larger to smaller group theory only to find that he was not making any strength gains with his shoulders and biceps. When I put those muscle groups first, he gained strength especially with his bicep muscles. His shoulders are still a work in progress however, he did make some small strength changes in that area.


If you have a muscle area that is significantly weaker than the other muscles, it would be prudent to train that area first. If you are finding that you are struggling with strength gains, seek professional help from a personal trainer or a physical therapist.


Thursday, September 10, 2015

Win A $100 Amazon Gift Card

Dropprice Logo     

Dropprice is an innovative startup that rewards moms for being social. Essentially, they empower moms to drop prices of kids & baby products with a click. The price continues dropping as more moms click “Drop the price”. Every week new promotions are launched and moms drop prices by sharing them on social media. See the chart below to understand the power moms have and how important it is to share with others.     In today’s promotion for the Fisher-Price Kick and Play Piano, it started out at $26.99 and for each mom that clicks, the price drops a bit. The price will continue to drop for each mom that participates until it reaches $12.00 (56% off).

Price Chart
Featured Product       

 You can choose to share on social media to get more moms to click “Drop the price”, or you can “Buy Now” at the current price. Keep in mind that when the price gets low, they usually sell out and you will no longer have the chance to buy that item. As an added bonus every item on Dropprice ships for free!   Do you want to give it a try? This is such a fun and exciting way for moms to save lots of money by collaborating with each other. If you would like to have a chance to win a $100 Amazon gift card, you can experience dropping the price by following the instructions below.   

Giveaway: Win one of five $100 Amazon Gift Cards
All you have to do is help moms drop the price of this Play Piano and you will be entered to win one of five $100 Amazon gift cards. Just click “Drop the price” on the entry form below for a chance to win. For even more entries, share it on your social media networks via the entry form — every time one of your friends also clicks to drop the price, you’ll automatically receive additional giveaway entries! Please click on the red sentence on the form to follow and get more entries. This Giveaway is valid in the United States Only and Entrants must be 18+ years of age to enter. This giveaway event will end at 11:59 PM (EST) 9/23/15. The sponsors are each responsible for shipping of the above prizes and will contact the winners. No blog associated with this contests are responsible for prize fulfillment. This giveaway is in no way endorsed, affiliated, or associated with Facebook, Twitter or any other Social Media Networking Site.

Thank You, Laura Smith Michigan Saving and More Buzzoole - Earn credit for blog posts and referring friends

Tuesday, August 25, 2015

My Favorite Fitness And Health Finds August 2015

I have recently found some new fitness and nutritional items on Instagram. I just wanted to share with my Frugal Exercisers and what I have been doing recently.  The blog has taken a back seat to my Frugal Exerciser Instagram account but I will be back blogging once or twice a week.

As some of you might know, I'm lactose intolerant but I really have a milk allergy. Every time I try to eat ice cream, even if it is lactose free, I get a sinus infection. I found some ice cream made out of cashew milk called SO Delicious.  I choose the dark chocolate truffle and I wasn't disappointed. They have all sorts of flavors such as cappuccino, creamy cashew, salted caramel cluster, and Snickerdoodle. I found mine at Whole Foods but go to their site to find it near your home.

If you are struggling with your portion sizes you might want to try portion controlled plates.  The Portion Master Skinny Plate Weight Management Portion Control Plate is the best of the bunch because they have several sizes that start at 275 pounds(125kg). As you lose weight, your plate shrinks. I'm thinking about purchasing these plates for my new clients. You can buy it on Amazon.

This assisted pull-up apparatus will be mine soon. I like to add pull-ups to my client's exercise routines but most are not strong enough to do it unaided. This would be a great exercise product to add to your home gym especially if you are into boot-camp or CrossFit workouts. 

These three items are on my late summer favorites' list and if you like my ideas, check them out for yourself.  Have you found a new fitness or wellness gadget you would like to try?

Saturday, August 8, 2015

Wear A Bicycle Helmet, Please!

I wanted to write this in late spring but I never got around to it. One day in May, I was riding and I was fiddling with my phone because my music wasn't working, I lost control of my bike and fell down and hit my head on the grass. I wasn't hurt and I immediately jumped up and rode back to my car.

The next day, I felt sore in my shoulder because I hit the ground with it first and then my head. I didn't start having a headache until Saturday, two days after the accident.  I decided to go to urgent care and the doctors gave me a MRI or Cat Scan, I don't remember. Anyway, I was fine, no bleeding in the brain.  The doctors told me I was fortunate because I had my helmet on. It could have been more serious.

I started biking in 1995 and never wore a helmet. My girlfriend would get on me all the time about that and I finally saw the light in 1996. I was biking with my girlfriend on the lakefront in Chicago and we came upon a bike accident. The bicyclist who was wearing a helmet was being taken away by ambulance after falling down on the bike path. A group of children ranging from mid teens and as young as six were watching by the side of the path. As we rode past, the six year old looked up and pointed to us and said, "She's smart and she's STUPID".  Out of mouths of babes right, I was embarrassed and I told my girlfriend who was smirking, "I guess I should buy a helmet".

Years later, I told to story to my client who was support staff at a rehab clinic and she said the little boy told you right.  She said, "Do you know how many people at the clinic have to learn how to walk and talk all over again because they weren't wearing a helmet". My eyes got big as saucers and that was so scary. I guess the little kid did save me life.

I am telling you this because if you ride a bike or any family member or friend rides without a helmet, please tell them my story.  It might save your life or theirs.

Check out some of these helmets if you don't have one and do you ride a bike without a helmet?

Friday, July 31, 2015

The Results Of The 2015 Humana Rock & Roll Half Marathon In Chicago

I completed the Humana Rock & Roll Half Marathon 5k on July 18, 2015.  At first, I was going to do the 10k but I haven't walked more than 3 miles in months. I was fit cardio wise but I was not sure if my knees could take it. 

The day before, I participated the festivities at the fitness and health fair at McCormick place. It was where participants could still register for the races and one could pick up his or her race day package. The health fair was off the chain. There were so many vendors at the event, I felt like a kid in a candy store. Humana the sponsor of the event had a wonderful booth in which you could had your body fat tested, I refused LOL. 

On race day the weather was hot, in the 90's or 32 celsius. The race had started by the time I got there, however, they had so many starting times because their were over 15,000 participants. I had my phone and my earphones and my fast walking music, saw off I went. My pace was about 4.0-4.2 mph and I was passing up people who started running but ran out of gas. By the time I got to the half way mark water station, I was thirsty. I gulped down 2 cups of water as I picked up my pace. When I passed the DJ and the band that was playing, I would take off my earphones and I would do a walking dance as I passed their station. I even got a high five from one of the singers.

The only thing I couldn't do was track my workout from the Charity Miles app. I need to upgrade my phone because my iPhone 4 doesn't allow me to download the app, that was a bummer. Charity miles is fitness app that tracks your activities in which you earn 25 cents per mile for running, walking and other fitness activities. For wheels such as biking, you get .10 per mile. The monies you earn will go to a charity of choosing that is on the Charity Miles app. If you are interested, please check out their site and get started today.

After the race was over, there was a party taking place in the Beer Garden. They had a new school band playing old school music called The Student Body.  I was rocking to the music for a while and I decided to call it a morning and return home. I could have taken a picture with Meb Keflezighi but I was tired and hot and the line was too long, so I left.  

All in all I would do this race in the future. The theme was to #RockYourHealth and I think I did because I was sore in my glutes for the next few days. The Rock & Roll Half Marathon truly lives up to its name and if it comes to your city, make sure you register.

This post is sponsored by FitFluential on behalf of Humana.