Fit Tip  

 

Women's Only Event in Honor of Breast Cancer Awareness Month, November 2, 2014

Last week, Dr. Therese Hughes spoke with us about cancer prevention as well as issues revolving around peri-, post- and menopause.  Attached is the video from the evening, and while it may be long, it is well worth taking the time to watch. Grab your iPad, cuddle up under the blankets with a notepad and enjoy.  

 

Video of Women's Only Event

 

Please excuse the less than perfect filming and typo.

 

 

No Equipment Workout,  October 19, 2014

Last Sunday, a bunch of us met at Northbrook Court's Athleta for an hour long FWF HIIT Boot Camp with no equipment necessary!  Below is the workout we did so you can do it on your own at home or when heading out of town and don't have access to a gym.

 

 

 

 

 

    
 

 

 

3 Sets of 30 seconds - 5 second transition

Wide Stance Squat with heels up

Front Kick lunge back

Scorpion

Bicycle Crunch

Up down hover

Floor Cobra

Reverse Curl Touchdown

 

 

Tribatas (6 sets of 30 sec/10 off)

Split lunge jumps/Star Jumps/Tuck Jumps

 

3 Sets of 50 seconds each - 10 second transition

Speed Prisoner Squats

Side Speed Skaters

½ Burpee Squats

Walking Push-ups

Side Plank with Hip drop (each side)

Wipers 

X-squats

Rest for 50 and repeat 2 more times

 

Ladder sequence - Reps of 21-15-9-21 each

Squat Jumps

Shoulder touches

 

Mountain Climber Finisher - 20 seconds each - no rest until all 3 are completed

Regular Mountain Climbers

Cross-body Mountain Climbers

1-leg Froggers

Rest for 20 and Repeat 2 more times

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Performing Functional, Compound Movements October 12, 2014

"The best way to train is like an athlete, 'performing functional, compound movements that work multiple muscles at the same time.'"  

- Josh Newton, co-founder of CrossFit NYC.

 

We perform these types of movements throughout our bootcamps and TRX classes at Fit with Fronzie (FWF) because they:

• Work different body parts

• Raise the heart rate

• Strengthen the neuromuscular connections 

Some of my favorite total body functional, compound moves include:

 

Thrusts

Equipment needed: 1 set of dumbbells (heavier than you may think you can do).  

Stand with your feet hip-width apart holding the dumbbells with your elbows bent and narrow, palms facing each other.  Squat down at least to the point where your thighs are parallel to the ground and so that your toes come slightly off the ground and your knees never pass your toes.  With great force, thrust your hips upward as you pop the dumbbells over your head.

One of the things I like about this move, is that you should be able to lift heavier weights than you think because the driving force is with your lower half rather than your shoulders.

 

 

 

 

 

 

 

 

 

 

  
 

 

Wall Ball Burpees

Equipment needed: medicine ball

Stand a couple of feet away from a wall holding a medicine ball close to your chest.  Squat down as you would in the thrust (see above) and as you force your body upward, toss the medicine ball overhead against the wall. As the ball comes down, catch it in a deep squat.  Place the medicine ball on the ground, and jump your feet backward into a plank position with your hands still on the medicine ball.  Jump the feet back in and repeat.

I love this move because it is a dynamic move that works your core while you stabilize on the medicine ball and works muscles in the upper and lower body as well as the core.

 

 

 

 

 

 

 

 

 

   

 

Renegade Row

Equipment needed: 1 set of medium weight dumbbells with square edges

In plank position with your feet shoulder-width on the ground and your hands holding the dumbbells directly under your shoulders. Engage your core muscles (all of the muscles from your shoulders down to your knees) and squeeze your shoulder blades together as you lift one dumbbell - being sure to squeeze extra hard on the opposite side so that your hips stay parallel to the ground.  Alternate sides. For an extra challenge, perform this exercise with your feet in a suspension trainer such as TRX.

This is one of my favorite because you need to actively engage your muscles in order to stabilize yourself rather than passively holding plank.

 

 

 

 

 

 

 

 

 

  
 

 

TRX Mountain Climbers

Equipment needed: TRX or Suspension Trainer

Again, in plank position with your feet in the TRX, lift your body so that you are parallel to the ground.  Bring your knees into your chest one at a time as if you were running in place at a fast pace.

This can be such a challenging, but awesome move because it forces you to squeeze every muscle in your body while it raises your heart rate.  Try 8 rounds of 20 sec. on/10 sec. off of these to really push yourself.

 

 

 

 

 

 

 

 

 

 

 

 

 

Quick Fit Tips you can incorporate into your life easily, December 14, 2014

 

• Raise your rear view mirror - In your car, raise your rear view mirror so you have to sit up straight.  Once you notice you can't see as well, sit up a little straighter.  This helps with posture and core strengthening.
   

• Drink about 22 oz. of water first thing in the morning BEFORE you do anything and wait for 45 minutes before eating.  According to a Japanese medical study, this will help with headaches, body aches, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis, cancer, etc.  

 

• Drinking cold water during or after a meal can actually harden the oil in consumed foods and therefore create a fat deposit in the intestine.  Instead, drink warm water especially at meal time.  

 

Being Present, December 21, 2014

This holiday season have YOUR PRESENCE be your gift to yourself and your family.

 

I receive daily emails from another personal trainer with various fit tips and exercises he likes as well as product and book endorsements.  One of his recent emails really hit home with me and I am hoping it will do the same for you.  

He asks the question: "Are YOUR family and friends getting the best of you?... or are they getting whatever is left over from a stressful day?"  Are you sitting at dinner and listening to your kids with one ear and thinking about the next project on your "to do" list at the same time?  

 

We spend so much time trying to do everything - BE everything - that are we really giving our family and friends 100% of us when we are with them?  We all want to provide for our families that often times we forget about keeping a balance between our "work" - be it full-time career, part-time job, or volunteer work - and that "perfect" life we are working so hard to create.

Two tips he recommended were:

• Brain Dump:  Block out a time each week for a "brain dump" and your big ideas.  This idea is introduced in the book, "Essentialism: The Disciplined Pursuit of Less" by George McKeown and Craig Ballantyne.  Spend about 30 minutes writing down some big ideas to move into action.  It can be business or personal, like a bucket list.  And by doing this "brain dump", you may find it easier to accomplish tip#2.

• Shut Down:  Turn your cell-phone off.  Sounds simple, right?  But we have such a hard time adhering to this rule.  Make some rules for yourself and stick to it!  For example, having a family dinner?  Put your cell-phone away - don't even have it in the room where you are eating.  Have an email free day.  Pick one day - I am going to go with Sundays and Holidays (Yikes!) - and don't even glance at them.  It will still be there the next day.  So easy to say, so hard to follow.  But I am really going to try.

• My add-on: Give 100% to your workout too by leaving your phone alone during your exercise time.  This is not only your time to work on your physical fitness, but a time for you to unwind emotionally and mentally as well. If absolutely necessary, change your ringtone for those numbers that might be about an emergency.  Every time you check out your phone or answer a quick text during a break, you are losing some of the benefits of your workout.

Remember: There's a difference between being present and just being there.

 

 

New Year's Resolutions: The Whole Package, December 28, 2014

It's that time of year when we all start to think about whether or not we are going to make a New Year's Resolution, and, if so, what we are going to resolve to do. When, and if, I decide to make a New Year's Resolution, I always have a difficult time choosing the perfect resolution.  In fact, often times, I forget my resolution by the 4th week.   Fact: 50% of all people that make resolutions will give up within six months.  Avoid this pitfall by making your resolutions:

• Measurable - instead of saying "I want to exercise more", be specific and say "I want to exercise at least # times per week with # cardio workouts and # strength workouts." 

• Attainable - make sure you are not setting your goals too high or too low.

• Enjoyable - Make it work for you!  Pick goals that interest you and will make you want to motivate yourself to reach them!

• Short-term and long-term goals - As you reach your short-term goals, determine whether or not you need to adjust the long-term ones. By setting goals that are too high, you risk getting discouraged and quitting when those expectations are not met. 

Some suggestions for you while making your resolutions:

• Think about checking off a bucket list item by entering yourself in an event -- your first 5k, a marathon, a triathlon or Spartan Race (join our team!). 

• Challenge yourself to eat cleaner and healthier.  Consider joining in the New Year's 24 Day Challenge.  See below under Nutrition for more info.

• Set a minimum number of hours for you to sleep each night. 8 hours of sleep is optimal for a healthier life. 

• Exercise by association.  For example, don't shower unless you do # of mountain climbers and # of push-ups.

 

Combating The Cold Weather...Continued, January 4, 2015

Several weeks ago I wrote about my plan to combat the cold winter weather blues.  As you may remember, I plan to fight my fear of the cold by continuing to run outside among other things.  And while we have not had that many frigid days yet, at 6 am it still feels cold enough to test various outfits for this winter running.  

After a particularly difficult run one morning, I decided to weigh how much clothing I was running with - and, much to my dismay, I discovered that I was carrying an additional 6 pounds of clothing (significantly more than my spring, summer and fall attire).  Since then, I have been in search of the perfect outfit to keep me warm and cool enough at the same time.  

I am happy to report, I found it! Below are my recommendations for you to enjoy your outdoor workout time even during the winter months:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Athleta Aries Jacket - with a wind and water-resistance outer face, this jacket moves with you without a heavy feel. $148

Athleta Reflective Power Tights - These fleece lined compression leggings are performance-fitted, high waisted and tight legs that are light-weight and allows for wicking and breathing.  $94

BULA Gaiter with Microfleece - I love this piece because it is easy to breathe through and you can wear it 15 different ways including as a hat. $15

 Sweaty Betty Fleece Earwarmer- This thin fleece earwarmer has kept my ears warm enough without overheating. $24

Wool Socks - Any fitted wool socks will do to keep your toes warm.

Loose fitting gloves or mittens - If you wear tight gloves your finger tips will be more likely to get cold. Instead, opt for mittens or looser fitting gloves.

Silk Turtleneck - Silk is great for keeping your body warm and it is light enough to move freely.

Asics Running Shoes - Find the right shoes for you!  Mine are Asics or Brooks. Stay tuned for more info on shoes...

Whether you plan on working out early morning indoors or outdoors, lay out all of your clothing the night before!  It will alleviate the excuses and get you to your workout on time!

 

What's in a shoe?, January 18, 2015

A lot.  Finding the right shoe for you is incredibly important and can slow down on the likelihood of suffering a sports related injury.  As soon as I notice a slight pain in my knees, hips or back, or suffer from shin splints, I know I have outworn my current shoes and it is past due the time to get new ones.

 

Tips to find the right shoe:

• Buy your shoes at a store that will talk to you about footwear and help you pick out the right pair for YOU.  Preferably pick a place that can do a gait cycle analysis. Kiddles in Lake Forest will do just that for YOU!
   

• Buy activity-specific shoes: Running shoes for running, walking shoes for walking, tennis shoes for tennis, etc.
   

• Replace your shoes every 6 months or 300 miles -- whichever comes first.
   

• Your foot will change throughout the years, so be sure to measure them and have them analyzed frequently.  
   

• Shop with your own socks on - socks that you will wear when exercising.
   

• Shop toward the end of the day as your feet swell as the day goes on as well as when running or walking.  Shoes should fit when your feet are at their largest.   

 

After all, as a wise woman once said, "you only get two feet, so don't buy cheap shoes." Inexpensive maybe, but not cheap.