Train for Life

Category: Daily Workout

  • Quick Morning Workout

    WAKE UP, Sleepyhead!! It’s Time for your Quick Morning Workout! Duration: Less than 20 minutes! Step 1: Warm-Up (6 minutes) Arm Circles: 30 seconds Chest Expander: 30 seconds http://youtu.be/oBy28yST0jg via JakesHomeWorkouts Calf Raises: 30 seconds Running in Place: 30 seconds High Knees: 30 seconds http://youtu.be/bZUfaLxJ36M via Howcast Butt Kicks: 30 seconds http://youtu.be/D_qMNWY0tHo via Howcast Backward Lunge with Front…

  • Fit Friday

    Are you happy with your butt? Do you wish your butt was rounder, fuller, or more firm? While a nice-looking rear end may boost confidence, it is not all about outer beauty – More importantly, your butt muscles aid with balance and prevent injury. Your Butt Gluteals, or “Glutes” How do I work it? Here’s how! Mule Kick with Resistance…

  • Spin Class Tips

    Before you hop on the bike for your next Spin class, read these tips to maximize your work out and prevent injury. Establish an Aerobic Base To actively participate in a Spinning program, you must be able to perform 30 minutes of light-moderate cardiorespiratory activity (65-75% Heart Rate Max) 5 days per week. Lower Your Shoulders…

  • Rules for Exercising, Eating, and Entity

    Are you an elite competitor training for the next bodybuilding event? Or, Are you a fitness novice struggling to adopt a stable exercise routine? Or,  Are you some place in the middle maintaining an active, healthy lifestyle, while always in search of ways to increase your stamina, muscle mass, and improve diet? According to Jim Stoppani, Ph.D,…

  • Resistance Training Exercises: Beginner-Intermediate Level

    I recently completed a Continuing Education Course (CEC) for my Spin Instructor Certification.  You might expect this course to be about cardiovascular fitness, however this course focused on resistance training.   The course examined how to apply resistance training to the Spinning program.  This type of training is a critical component to an exercise program in order to…

  • Core Exercises: Part 2

    Global Stabilization System Muscles attach from the pelvis to the spine. Main responsibility:  Transfer weight between the upper body and lower body Additional responsibilities:  Stability between the pelvis and spine, increasing stabilization of the core during functional movements Muscles, include: Quadratus Lumborum, Psoas Major, External Oblique, portions of Internal Oblique, Rectus Abdominis, Gluteus Medius, Adductor…

  • Core Exercises: Part 1

    Local Stabilization System Muscles that attach directly to your vertebrae (spine). Main responsibility:  Intervertebral stability and intersegmental stability…. Stabilize the spine! Additional responsibilities:  Proprioception and postural control Muscles, include: Transverse Abdominis, Internal Obliques, Lumbar Multifidus, Diaphragm, Pelvic Floor How do you engage these muscles? Place two (2) fingers on your  front hip bone (ASIS, Anterior Superior Iliac…

  • Build Your Foundation – Target Your Core!

    “Ab” exercises are out, Core exercises are in Strengthening your core musculature will help you reach your goal of a flatter, toned midsection and reduce low back pain. What is the “core”? Structures that form the lumbo-pelvic-hip complex (LPHC), which include:  lumbar spine, pelvic girdle, abdomen, and hip joint. What muscles make up the “core”? Local Stabilization System:  Muscles attach…

  • Smart Play: Part 2

    Do you need to increase your fitness motivation? Engage in Smart Play today! To perform smart play follow three (3) simple rules: Exercises must be easy to understand:  Be able to explain each exercise in 30 seconds or less. The duration of each exercise must take only 90 seconds to 2 minutes to complete:  High intensity and short duration exercises combat…

  • Smart Play: Part 1

    Do you need a increase in your fitness motivation? Engage in Smart Play today! To perform smart play follow three (3) simple rules: Exercises must be easy to understand:  Be able to explain each exercise in 30 seconds or less. The duration of each exercise must take only 90 seconds to 2 minutes to complete:  High intensity and short…