Agility Drills Aren’t Just for Warmup

fullsizeoutput_571Remember the drills your high school coach made you do to warmup before practice? High knee runs, butt kickers, etc.

You can actually use these fun (yes, they can be fun!) drills to put together a cardio workout that you can do anywhere. Instead of slogging away on the treadmill or pedaling to nowhere on a stationary bike, why not get outside and hop, skip or jump your way to a decent workout. Your living room might be tight quarters for this workout but you can do it in your driveway or the park or the local track. Just find a flat surface so you don’t turn an ankle and maybe a few landmarks to work back and forth between like fenceposts or trees.

These drills are often used as a warmup before running to help build strength and balance. Drills like high knees and butt kicks if done correctly are an exaggeration of running form so they can help you focus on good form during the rest of your workout. These are all great benefits so why not get them during your whole workout instead of just in the warmup.

Do a combination of different drills for time or distance and keep it up for 20-30 minutes for a complete cardio workout.

High knee run – Start by standing tall and keeping your chin level and looking ahead instead of down at your feet. Bend your elbows and keep your hands loose. No tight fists! Begin running and lifting your knees so your thighs come up parallel to the ground. Your arms should move back and forth close to your sides. Keep your hands from crossing in front of your body. Land softly on the balls of your feet. You won’t move forward very far with each step but that’s ok. Focus on your form.

Butt kick run – Start in the same position as the high knee run. When you begin running, your knees will barley lift up. Lift your heels as high as you can behind you. Actually kick yourself in the butt if you can! You won’t move forward very far with this drill either, just focus on form.

Power skips – Hopefully you remember how to skip from kindergarten. This drill is just like, only exaggerated. As you push off with your foot, explode up and drive your opposite arm upwards. Land lightly on your feet and continue for a short distance. This is where those landmarks will come in handy.

Carioca – Better known as the grapevine drill. You’ll move sideways in this drill. Again, start by standing tall and looking ahead. Your arms should be slightly out to your sides and will twist opposite your feet to help you keep your balance. 

Hop your left foot in front of your right, hop your right foot out to your right, hop your left foot behind your right and so on. Take it slow at first so you don’t faceplant!

Side shuffle – Just like carioca, you’ll move sideways in this drill too, but there’s less chance of tangling up your feet! Start in a slight squat position with your right hip facing the direction you want to go. Hop your right foot out wide to the right and hop your left foot over to meet your right. Move continuously from step to step until you reach your landmark.

Bounding – Similar to Power Skips but leaping with large steps. The goal is to go far instead of high. Exaggerate your running steps without losing your form and remember to use your arms to help power you forward.

Shake things up a bit and use any or all of these drills to create a fun workout that might break up the exercise routine monotony.

Happy Exercising!

Advertisements

How Do I Start Exercising At Home?

IMG_1192Some people need the accountability of meeting a workout partner or attending a scheduled class or training appointment. Some people aren’t motivated to exercise once they’re home and their couch and pjs are calling to them!

However, many people love the flexibility and privacy of home workouts. And no locker room cooties! That’s reason enough for me!

If you want to workout at home, either full time or as a supplement to your gym routine, it’s not hard to get started.

  1. Make sure you have a dedicated space to exercise. I’m not saying you have to have your own in-house gym room complete with a rubber floor and mirrors but, designating the spare bedroom or the family room or even the backyard if the weather cooperates will help you stay focused. And having a designated place to keep any equipment you have is also a good idea. If you plan on streaming workouts online, make sure you can easily see the screen.
  2. Figure out what you already have available. A set of stairs you can run up and down? A sturdy bench you can jump on? A device to stream workout videos on? Once you know what you have, you can decide what to do with it.
  3. Pick your exercises. A mix of cardio type exercises and strength exercises will make for a well-rounded program. To get you started, pick a variety of exercises from each column below and mix up the order for a great workout. Do each exercise for 1 minute moving through your list. When you’re done, stretch a little or rest 1 minute and go through it again for a longer workout. Do this 3-4 times per week.  

Screen Shot 2018-09-21 at 12.45.45 PM

Alternatively, you can stream an exercise video. Anything from yoga to high intensity interval training. This is a great way to mix it up. FitnessBlender.com has a full library of videos for all kinds of workouts. You can also do a straight cardio workout by going for a run or hike or running up and down your flight of stairs.

4. Finally, if you are interested in getting some equipment, start simple. You can get a very effective workout with just a jump rope and a kettlebell. A resistance band set is portable and takes up very little space and a medicine ball isn’t much bigger than a soccer ball.

That’s all there is to it! Home workouts don’t have to be complicated but they can be powerfully effective…and fun.

Happy Exercising!

What Fitness Equipment Should I Buy?

As a fitness professional, I get questions about lots of different topics.

One of which is….

“What fitness equipment should I buy to use at home?”

There are so many ways I could answer this question. I don’t suggest that anyone HAS to buy fitness equipment in order to get a good workout. Bodyweight workouts are great and you can use stairs, park benches or the curb out front to workout and never spend a cent. 

Or you could spend thousands setting up a home gym.

If you’re looking to expand your home workout routine without taking out a second mortgage, here are some items that pack a big exercise punch without pounding your budget.

A yoga mat is a good general piece of equipment even if you’re not into morning vinyasa. You can use it for stretching or foam rolling (Which I highly recommend, by the way!). You can also use it as a base for doing other activities to protect your hardwood floors or keep from slipping on tile. Yoga mats are very portable too so if you decide to workout outside you can keep your butt out of the dirt.

Resistance bands are a great addition to bodyweight workouts or a great alternative to dumbbells. They take up very little space and like a yoga mat, are very portable. And if you think bands won’t provide heavy enough resistance to give you a good workout, think again! You can get a killer full body workout with a couple of bands, attached handles and a door jam attachment.

A jumprope. Yep, a simple jumprope. If you haven’t jumped rope since elementary school I want you to go immediately to the nearest toy store or dollar store and grab a jumprope for a few bucks. You don’t need a high-speed, fancy sports rope. Just a simple rope with a decent set of handles and you can get a workout that will kick your ass!

Kettlebells are a little bit more of an investment than the other items on this list but you can get a wide range of exercises with two or three bells in varying weights. They can be used in similar ways as dumbbells but take up less space. Some of my favorite exercises with a kettlebell are squats (I like any kind of squat, really!), overhead presses and swings.

My personal home gym happens to have a lot of equipment in it. I know, I know…I advocate no equipment, bodyweight workouts all time, how can this be? Most of my equipment was given to me or bought second hand or at deep discounts – thank you Sports Authority going-out-of-business sale. And it has taken me many years to acquire all the equipment I have. If you’re just starting out working out at home then you can definitely do it with nothing or just a few pieces and add to your home gym over time when the opportunity arises.

Happy Exercising!

Note: This post contains affiliate links

Stop Overthinking Your Health Routine

Focus on basic behaviors – don’t get caught up in details

IMG_1829

There is so much health information to be found online and in the media that many (most!) people get bogged down in the details of their fitness and nutrition plan and lose sight of the big picture. Or they suffer from information overload and end up doing nothing at all.

“What proportion of protein to carbs should I be eating?”

“Should I be doing Keto or paleo? Or something else?”

“Should I stop eating gluten?”

“Do I run in the morning or at night? Should I run at all?!”

“Which supplements should I be taking?”

“Should I do 2 sets or 3 sets of strength training?”

“Do I need to be doing CrossFit?”

And on and on and on…

There have been countless studies done on what behaviors lead to good health. The studies compare people who get sick or die with those who stay alive and healthy during a given period of time. A variety of these studies consistently identify 5 main behaviors associated with good health.

  1. Don’t smoke.
  2. Exercise.
  3. Maintain a healthy weight.
  4. Get 7 hours of sleep.
  5. Limit alcohol.

These five basic behaviors will have the greatest impact on your daily life and health. There’s nothing wrong with details, sometimes details are important and necessary, just don’t let them take over and cause you to lose sight of what you’re really trying to achieve. If your goal is general health and fitness, then focus on these 5 behaviors. make daily decisions that help you eat well, move and sleep. That’s it.

If you already don’t smoke and/or limit alcohol intake then you’re ahead of the game.  I don’t think these behaviors need a lot of explaining. If you do smoke, talk to your doctor or check out programs to help you stop. If you do drink alcohol, do it moderately. For example, limit it to social situations.

The most important thing for the remaining 3 behaviors is consistency.

It really doesn’t matter if you do CrossFit or run marathons or power lift or do yoga or just jump rope in your driveway. Just move. Every day. Move your body and get your heart rate up. Simple as that.

Eating well will help you maintain a healthy weight. Choose simple, whole foods. Fruits, vegetables, whole grains, lean meats and dairy. Limit junk food, fast food and overly processed foods.

Get your butt to bed! We all stay up later than we should thinking we just need to get a few more things done. But regular 5-hours-or-less nights of sleep will wear you down over time. Trust me when I tell you that you will become MORE productive if you leave your to-do list until tomorrow and just go to sleep.

I know for some, figuring out how to eat well and exercise can still be a challenge but don’t sweat the small stuff!

Happy Exercising!

P.S. Message me if I can help you with any of the 5 behaviors mentioned here!

If…Then… Do You Have A Backup Plan?

Your workout and nutrition routine should be consistent and progressive to give you the best chance of seeing results but it doesn’t have to be all or nothing. Consistency over the longterm is what really works. But let’s be real, life happens and sometimes you have to stray from your routine. You have a sick child at home or you have to travel unexpectedly or a pipe bursts and you have a flooded basement. And on and on.

What if you skip your workout for a few days? What if you eat more tacos than planned (I’ve never done this, I’ve just heard people do!!) What if you are more sore than expected after a workout and can’t do your prescribed routine the next day?

Having an “If…Then…” plan allows you to get back to your routine quickly without beating yourself up for days when you make less than desirable choices. (I’m looking at you, Girl Scout cookies.) Studies show that “if-then” planning (contingency planning) ups your chances of success no matter what you’re trying to accomplish. This can work especially well with health habits.

For example:

“IF someone brings donuts into the office on a random Wednesday, THEN I’ll avoid the break room and eat the healthy snack I have stashed in my desk.” This obviously requires that you plan ahead and have healthy snacks in your desk in the first place!

“IF my schedule gets crazy and I skip a few workouts, THEN I’ll find 20 minutes the next day to take a walk or stretch.” Doing something is better than nothing and can get you back on track.

“IF I get sick and can’t exercise, THEN I’ll continue to eat well to feel better and workout again soon.” It’s important to rest when you’re sick but plan to start with light exercise again as soon as possible.

No plan and no person is perfect. You’re going to have bumps in the road. Having a back up will get you back on track. Even the back up plan won’t be perfect and won’t always work but its better than having no plan at all.

But a back up plan is only as good as you make it. Don’t blow this off. Give some thought to the things that could derail your exercise and nutrition routine. Be honest about your cravings and weaknesses. Be honest about things that get you off track. Keep your personal motivation in mind. Why are you exercising in the first place? Why are you trying to change your eating habits? If you always keep your personal reasons in mind, it makes getting back into your routine that much easier. 

Take time today to think about some of these things. Make yourself a plan. Let me know if I can help!

Happy Exercising!IMG_1204

How to Encourage Your Partner to Get Healthy

cyclist-3202481_1280

 

When you exercise regularly and eat healthy and are working hard to improve your fitness, it can be frustrating to have a partner or other family members that don’t do the same. Usually, our first instinct is to do whatever we can to get them on board, right? But there are good ways to do that and some not so good ways.

First of all, understand that it has to be your partner’s choice and decision. No matter what, you can’t force someone else’s behavior change but you can encourage and support it. Just be patient. I’ve worked in the fitness industry for almost 25 years and have been married for almost 23 and my husband just adopted a regular exercise routine in the last two years. Talk about patience!!

  1. The number 1 thing you can do is be an example. Continue your regular exercise routine and healthy eating habits. If your healthier lifestyle has you sleeping better, mention that. If you’re missing less work, mention it. If your back pain is gone, mention it. Hopefully, your spouse or partner notices these things on their own but if not, its ok to talk about the positive impact fitness has had on you. Don’t brag or be condescending, though, because that will backfire! See #2 below!
  2. Making snarky or sarcastic comments (even if they come across funny) doesn’t send a good message. Embarrassment, shame or nagging usually has the opposite effect and your partner will dig his heels in and go in the opposite direction. And lets be honest, do you really want to embarrass your significant other? Even if this tactic works in the short term, your partner will be doing it begrudgingly so it won’t last.
  3. Send the right message. Make sure your partner knows that you want them to exercise and eat well because its good for them and will improve and enhance their life and their family’s life. If you talk about setting future goals together such as being available for your kids and grandkids, that can be very motivating. Having personal goals is an important step but setting goals together as a couple or a family helps too.
  4. Don’t make choices for them. It’s not your place to tell them they should lose 20 pounds or they should stop eating McDonald’s. Leave that to the doctors! “Should” statements are very judgy! Your partners first priority might be to work on their flexibility so they can tie their shoes. Don’t assume that you know what they should or want to improve.
  5. Remember that your way is not the only way. Maybe you love Crossfit but your spouse wants to go running. Or you go to Pilates and your partner wants to learn martial arts. Let them figure out what works for them. My husband is a meticulous food tracker and I don’t track food at all. We each have our own way of doing things and it works for each of us. Be supportive even if its not something you like to do.
  6. Stock the kitchen with healthy foods you both like. This goes along with tip number 5 about not expecting your partner to do exactly what you do. Instead of trying to force them to eat what you eat, find out what healthier options they might be open to even if it’s something you don’t like.
  7. Lastly, always stay positive. Always. Recognize the smallest of steps even if your partner only makes 1 positive choice out of 15 negative choices. Don’t attack your partner if they skip a workout or decide to have a handful of cookies or an order of cheesy fries. Encourage the positive, ignore the negative.

Be patient. Be positive. Be supportive. They’ll get there eventually!

Happy Exercising!

 

 

Home Step Workout

Working out at home allows me a lot of flexibility with my schedule but can sometimes be limiting since I only have a certain amount of equipment. I get creative with things around the house, such as a step or fireplace hearth. This is a simple but very effective workout. It left we wiped out with my legs feeling like Jell-O!

Make sure you have a sturdy step and that you plant your feet solidly on the step when you’re working out.

1 minute of walking step-ups.

Screen Shot 2018-03-19 at 12.34.19 PM

1 minute of running step-ups.

Screen Shot 2018-03-19 at 12.37.30 PM

30 reps of alternating lunges.

Screen Shot 2018-03-19 at 12.38.27 PM

30 reps of angled push-ups.

 

Screen Shot 2018-03-19 at 12.42.58 PM

Another 1 minute of running step-ups.

30 reps of side squats. Switch sides halfway through.

Screen Shot 2018-03-19 at 12.40.08 PM

30 reps of tricep dips.

Screen Shot 2018-03-19 at 12.41.38 PM

Another 1 minute of running step-ups.

Another 1 minute of walking step-ups.

I repeat this circuit 2-3 times depending on how much time I have and how I feel.

Happy Exercising!