10th Day of Christmas W...

On the Tenth Day of Christmas my Trainer gave to me 10 Folding Lifts 9 Triceps dips kicks 8 mountain climbers 7 Squat Touch-backs (every two is one rep) 6 Reverse Jack Hammer Crunch 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 2 minute arms circles 3 Squat Star...

5th Day of Christmas Wo...

On the Fifth Day of Christmas my Trainer gave to me 5 Turn-over Kicks 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up       Turn Over -Kicks:  Get on your hands and knees. Kick out right leg behind you and as...

4th day of Christmas Wo...

On the Forth Day of Christmas my Trainer gave to me 4 Walk out push-up Side T-Plank (alternate sides) 3 Squat Star Bursts 2 minute arms circles 1 Rolling Get-up       Today do all four of these exercise and tomorrow you will receive the 5th day exercise to add...

3rd Day of Christmas Wo...

On the Third Day of Christmas my Trainer gave to me 3 Squat Start Bursts 2 minute arms circles 1 Rolling Get-up       Today do all three of these exercises and tomorrow you will receive the 4th day exercise to add them.   Squat Star Bursts: Aka Air Jacks, Stand with...

1st Day of Christmas Wo...

On the First Day of Christmas my Trainer gave to me 1 Rolling get-up       Today do this this exercise and tomorrow you will receive the second day exercise to add to it.   Rolling Get Ups: Lay flat on your back on a mat, Leg extended in front of you. Roll your legs...

Super Energy Bonus Food

  Super Energy Bonus Food In my Diamond Barbell Blog Post..1 meal to never eat again It talked about never eating carbohydrates alone. All 5 super energy foods are carbohydrates and with energy boosts, a spike in insulin levels will occur and you could crash, so always pair any of...

Tips for Summer Exercis...

  Summer will officially be here on Wednesday June 20, 2012         Tips for Summer Exercising   The time of day is important. Avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to work...

Wall Sit

  Wall Sit   Set:  1-3 Reps: 1 minute Weight: Rest between Sets: 20-30 seconds How Many days a week: 3 times a week   Stand about 2 feet away from the wall with your feet hip width apart. Place your back against the wall. Bend both knees and lower yourself down until about 90...

What to eat before a ru...

  Before the run   Running on EMPTY is a bad idea, especially on long or intense outings. Whether it is morning, noon or night, make sure you have something in your belly to provide the energy you need to fuel a run. Timing of a pre-run meal is important, too, particularly early...

February Boot Camp Resu...

  At Chicago Women’s Fitness Inc., I give fitness assessments and set goals for all my clients. Goals can vary, but mainly the women that join my boot camp are there to lose weight and get in shape.   February’s Boot Camp Results 9 lbs lost  in 4 weeks 5% body fat...

February’s Favori...

February’s Favorite Song: Kelly Clarkson “(Stronger) What Doesn’t Kill You” Image Source:  Billboard

A Better Post-Workout S...

Scholars, trainers and athletes have all debated the subject of stretching. One thing that they all agree upon is that in order to increase range of motion and flexibility, one must stretch. Depending on your goals, stretching before exercising is not necessary for those who workout less...

Boost Your Energy Daily

  Boost Your Energy Daily! Instead of quick fixes like caffeine, sugar or energy drinks, you can instantly energize yourself on a daily basis with these healthy alternatives. H2O is the way to go Your body is made up of about 60 to 70 percent water. By drinking 64 ounces a day, you...

Super Bowl Half-Time Wo...

Super Bowl Half-Time Workout  Start Date: Half-time                            End Date: After Half -time Duration:  20/40 minutes                 Session Length: 20 minutes/40 minutes Exercise...

February Fitness Camp

  1st week of February 2012 Progression workouts Highest weight loss for January 10 lbs in 4 weeks Highest body fat % lost – 5 % in 3 weeks      

Michelle’s Workou...

What is in my bag today: Thursday Feb. 2, 2012 is my first post in this series and I am very excited to talk to you about my daily life. I am a very private person and I don’t share my personal life too often. Most conversations are related to fitness or exercise. Here is...

Fitness Trends 2012

  ACE’s Top Fitness Trends for 2012       *Popular Workouts Zumba, boot camp–style workouts, TRX Suspension Training and interval training will continue to be popular workout trends. Balance and core training also will become more prevalent in 2012.   Obesity...

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