Songs for stretching. Sometimes it's difficult to find songs that would work for your stretch routines (whether on your own or in a group fitness class) but these songs will make putting your routine together a breeze.
Thursday, March 31, 2011
Wednesday, March 30, 2011
Workout Wednesdays
Yesterday I asked the question, which piece of equipment are you least familiar with, on our Facebook Page. The verdict......ViPR. This piece of equipment has been around for a bit but is really starting to make it's way into fitness centres, in particular, to be utilized in group fitness classes. It's already popular overseas and is just starting to get introduced into North America. Equinox in the U.S. has started adding ViPR classes to their class schedules and it's really taking off. Although there isn't anywhere in Canada to get certified just yet, I'm sure it won't be too much longer until we see this piece of equipment utlized in all commerical fitness centres. If you visit their site you will notice that they are trying to make fitness centres in North America aware of their product. Here's an article that's on their site speaking about getting a demo at your club.
ViPR on the road in the United States
Starting this month (February), PTontheNet will promte a year-long series of ViPR demonstrations at locations all across North America. These demonstrations will give personal trainers, fitness managers, and club owners the opportunity to interact with ViPR as well as learning the science and behind it.
More dates will be announced as they are finalised so keep checking this site and our Facebook or Twitter for updates.
If you would like ViPR to make a stop at your facility, let us know and if there is enough demand we will make it happen. Email us at vipr@ptonthenet.com for more information.
More dates will be announced as they are finalised so keep checking this site and our Facebook or Twitter for updates.
If you would like ViPR to make a stop at your facility, let us know and if there is enough demand we will make it happen. Email us at vipr@ptonthenet.com for more information.
Monday, March 28, 2011
Just Another Manic Monday
Shut Up and Smile
Freaking out about a speech? Smile, look at the audience, and keep quiet for 2 seconds, says T.J. Walker, president of Media Training Worldwide. It'll slow you down and create the impression that you're relaxed and in control. The audience will then feel more comfortable, leading you to actually be relaxed and in control. Now start talking.
Run Fast
Bike hard. Punch the heavy bag. A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What's more, the benefits last as long as 90 minutes afterwards.
Meditate
Researchers at West Virgina University found that 35 participants who underwent "mindfulness meditation" saw a 44 percent reduction in psychological distress over 3 months. Just sit quietly for 10 minutes a day and focus on your breathing.
Freaking out about a speech? Smile, look at the audience, and keep quiet for 2 seconds, says T.J. Walker, president of Media Training Worldwide. It'll slow you down and create the impression that you're relaxed and in control. The audience will then feel more comfortable, leading you to actually be relaxed and in control. Now start talking.
Run Fast
Bike hard. Punch the heavy bag. A University of Missouri at Columbia study found that 33 minutes of high-intensity exercise helps lower stress levels more than working out at a moderate pace. What's more, the benefits last as long as 90 minutes afterwards.
Meditate
Researchers at West Virgina University found that 35 participants who underwent "mindfulness meditation" saw a 44 percent reduction in psychological distress over 3 months. Just sit quietly for 10 minutes a day and focus on your breathing.
Wednesday, March 23, 2011
Workout Wednesday's
Circuit training is one the greatest ways to get in shape. It not only combines all elements of a training program in 1 hour, but for the average person, who has a million and one things to do in a day, it is time efficient. One of the many benefits trainers use a circuit program for is weight loss. This style of training which includes weight training and cardio has been proven to shed the pounds because it maintains an elevated heart rate, gives you a full body workout and recommended cardio in a shorter amount of time, and constantly keeps you moving so you don't have time to rest and chat in between your sets. Here is a sample program that I would prescribe to an intermediate client.
Make sure to complete a proper warm-up for approximately 5-7 minutes.
Cooldown for approximately 5 minutes and stretch all muscles.
Make sure to complete a proper warm-up for approximately 5-7 minutes.
| Exercise | Reps/Sets | Weight: |
| Stability Ball Push-ups | 15/2 | |
| Scissor kick | 20 each side/2 | |
| Walking Lunges | 2 lengths of room/2 | |
| Shoulder Press standing on Bosu | 15/2 | |
| Skipping | 2:00 min/2 | |
| Single Leg Step-Up on bench | 15 each leg/2 | |
| Stability Ball Tucks | 20/2 | |
| Side Plank | 45 sec each side/2 | |
| v-sit twist with weight | 20 each side/2 | |
| Body weight row (on equalizers) | 15/2 | |
| Moving V Sit | 20 each side/2 |
Cooldown for approximately 5 minutes and stretch all muscles.
Tuesday, March 22, 2011
Tasty Tuesdays
Mixed Bean and Spinach Salad with Fresh Herb Dressing
Makes 6 servings
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.
Ingredients
■1 can 19oz (540 mL) mixed beans, drained and rinsed
■1 cup (250 mL) grape tomatoes
■1 cup (250 mL) red pepper, diced
■1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade*
■1/2 cup (125 mL) red onion, finely sliced
■1/2 cup (125 mL) light feta cheese, crumbled
Dressing
■1 tsp (5mL) fresh herb mix or make your own Fresh herb shaker
■1 tbsp (15 mL) olive oil
■2 tbsp (25 mL) balsamic vinegar
■pepper
Directions
1.Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl.
2.Combine dressing ingredients in a separate bowl. Toss into salad. Serve.
*Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons. The term comes from the French language. It means "made of rags" referring to the fabric-like strips that result in this technique.
Nutritional information per serving
(3/4 cup / 175 mL)
■Calories: 142
■Protein: 8 g
■Fat: 5 g
■Saturated fat: 2 g
■Dietary cholesterol: 4 mg
■Carbohydrate: 19 g
■Dietary fibre: 5 g
■Sodium: 333 mg
■Potassium: 381 mg
Makes 6 servings
Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.
Ingredients
■1 can 19oz (540 mL) mixed beans, drained and rinsed
■1 cup (250 mL) grape tomatoes
■1 cup (250 mL) red pepper, diced
■1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade*
■1/2 cup (125 mL) red onion, finely sliced
■1/2 cup (125 mL) light feta cheese, crumbled
Dressing
■1 tsp (5mL) fresh herb mix or make your own Fresh herb shaker
■1 tbsp (15 mL) olive oil
■2 tbsp (25 mL) balsamic vinegar
■pepper
Directions
1.Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl.
2.Combine dressing ingredients in a separate bowl. Toss into salad. Serve.
*Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons. The term comes from the French language. It means "made of rags" referring to the fabric-like strips that result in this technique.
Nutritional information per serving
(3/4 cup / 175 mL)
■Calories: 142
■Protein: 8 g
■Fat: 5 g
■Saturated fat: 2 g
■Dietary cholesterol: 4 mg
■Carbohydrate: 19 g
■Dietary fibre: 5 g
■Sodium: 333 mg
■Potassium: 381 mg
Monday, March 21, 2011
Just Another Manic Monday
3 Tips ton Conquer Stress
Get Out of Debt Denial Maxed out Mastercard? Do the no-duh obvious: Meet with a financial planner. According to a Virgina Tech study, those who received credit counseling saw their overall stress level move from "severe" or "overwhelming" to "moderate" or "low" 1 year later.
Rest Between Workouts Overtraining can actuall ycause stress. According to a report in the Journal of Strength and Conditioning Research, excessive trainign elevates cytokine levels in the blood, which tells the brain to raise cortisol elvels, which tells you to freak out!
Make a Schedule If the boss dumps a big project on you, try not to say, " I can't do this. I'm gonna get fired." (Try particularly not to say this in front of your boss.) Instead, present him with a schedule outlining when things can be done. What was overwhelming is now under control and open to negotiation.
Get Out of Debt Denial Maxed out Mastercard? Do the no-duh obvious: Meet with a financial planner. According to a Virgina Tech study, those who received credit counseling saw their overall stress level move from "severe" or "overwhelming" to "moderate" or "low" 1 year later.
Rest Between Workouts Overtraining can actuall ycause stress. According to a report in the Journal of Strength and Conditioning Research, excessive trainign elevates cytokine levels in the blood, which tells the brain to raise cortisol elvels, which tells you to freak out!
Make a Schedule If the boss dumps a big project on you, try not to say, " I can't do this. I'm gonna get fired." (Try particularly not to say this in front of your boss.) Instead, present him with a schedule outlining when things can be done. What was overwhelming is now under control and open to negotiation.
Monday, March 7, 2011
Just Another Manic Monday
Hit the Sauna After Your Workout
In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.
Unwind Online
Instead of checking your portfolio at work, go to stressremedy.com. Shut your door, turn up your speakers, and lcick on "Relax Now" for a 6 minute, audio guided relaxation exercise based on deep breathing and meditation.
In an Oklahoma State University study, those who combined sauna use with group counseling had greater stress relief, feelings of relaxation, and sense of accomplishment compared with those who only had their heads shrunk.
Unwind Online
Instead of checking your portfolio at work, go to stressremedy.com. Shut your door, turn up your speakers, and lcick on "Relax Now" for a 6 minute, audio guided relaxation exercise based on deep breathing and meditation.
Subscribe to:
Posts (Atom)