1. Build a better bottom

    video snapHere’s everything you need to know to shape up your bottom for the summer season. Keep reading for the essential exercises that target your glutes to give it the shape and tone you’ve been wanting.

    Build a Better Bottom Exercise #1: Hip Lift
    A great exercise to work your glutes is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

    Build a Better Bottom Exercise #2: Leg Lift
    To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

    Build a Better Bottom Exercise #3: Banded Shuffle
    This is a great exercise to get your heart pumping and to work your bottom. To do this exercise you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel it the most.

    Build a Better Bottom Exercise #4: Plié Squat
    Another form of squat is the plié squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your bottom. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plié position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

    Build a Better Bottom Exercise #5: Lunge
    A fifth exercise that targets the muscles of your bottom, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

    Build a Better Bottom Exercise #6: Run or Walk
    Running or walking outside or on the treadmill are other great exercises that work your bottom while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

    Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your body while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

    If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

    Don’t wait – call or email today to get started.


  2. HIIT for the Beginner

    Here are some tips for those that are new to HIIT (High Intensity Interval Training) or are out of shape:

    • Choose the cardio exercise that you feel the most comfortable with (treadmill, outdoor walking, stationary bike, elliptical, seated stepper, etc.)
    • Experiment by exercising a little harder than usual until you feel like you are getting out of breath and then back off to your usual pace or even a little below it
    • Note how you feel during the recovery period and when you have caught your breath then try it again
    • Use longer intervals (2-3 minutes) and limit how hard you go during the higher-intensity intervals (RPE 16-17)
    • The length of the recovery intervals should be longer than the higher-intensity intervals; shoot for a ratio of 1:2 or 1:3
    • When you feel comfortable try one of our sample beginner routines

    Beginner HIIT Workout # 1
    Total time: 20min

    Warm-Up (4:00) – Start easy and gradually increase exercise intensity so that you achieve an RPE of about 11-12 (this is your base level) by the end of the warm-up.

    Stage 1 (9:00) 3 Hills
    Hill #1: Increase speed and resistance/incline to an RPE of 15 for 1 minute.
    Return to base level for 2 minutes.
    Repeat twice.

    Stage 2 (4:00) 3 Sprints

    Sprint #1: Increase speed to an RPE of 17 for 20 seconds. Return to base level for 60 seconds.
    Repeat twice.

    Cool-Down (3:00) – Decrease intensity to achieve an RPE of 9-10. Heart rate should return to within about 20-30 beats per minute of pre-exercise value.

    Reference 
    Ritchie, D., & Sipe, C. (2013). No More Low and Slow (and boring) Cardio. In Never Grow Old (pp. 138-139). West Lafayette, IN: Ruckus Publishing.

  3. Why You’re Gaining Weight (and how to stop it)

    Capture-3.JPGTired of gaining weight? Of course you are – none of us enjoy it when the number on our scale begins to climb. So why are you gaining that extra weight now?

    That is a valid and frustrating question. And the answer is often found in recent changes in your life.

    According to Edward Abramson, Ph.D. the author of Emotional Eating, “Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain.”

    Let’s dive into the major changes in your life that have caused that annoying weight gain…

    Life’s Fat Traps: We all gain weight for different reasons. You often hear about one-size-fits-all weight loss solutions that take little or no consideration of how the extra weight piled up in the first place. To experience true weight loss it is important to understand why you gained it in the first place.

    Think back to the time in your life when your weight was just right. Were you in your teens? Your twenties? Or maybe your thirties? Picture yourself as you were at your ideal weight. Now when did things change? Was it a gradual addition of pounds that accumulated over a span of multiple years? Or did you gain it all at once?

    Check out the following weight gain triggers and determine which one is responsible for your plight.

    College: The college years are some of the easiest for gaining weight. In fact, a recent study by Cornell University found that on average, college freshman gain about 0.5 pounds a week – almost 11 times more than the average weight gain among 17-and 18-year olds and almost 20 times more than the average weight gain among American adults.

    Marriage: There’s nothing like holy matrimony to encourage a barrage of calories to overtake your diet. Late night comfort snacks are always more enjoyable when you have someone to share them with—and who better than the person who pledged to stick by your side through sickness and health?

    Pregnancy: Talk about a great time to gain weight! And we’re not just talking about women here—most men admit that they gained ‘sympathy’ pounds right along with their wife. Hormonal changes along with strong encouragement from everyone you know to indulge in anything their heart desires leave most pregnant women with a feeling of entitlement when it comes to food.

    Career: Though you may not realize it, your career choice plays a major hand in your weight. Those who go from an active lifestyle to spending 8 hours a day behind a desk and another 2 hours commuting almost universally gain weight. Conversely, people who spend their 8 hours in constant motion find weight loss a natural byproduct of the job.

    New Habits: Close your eyes and go back to the fat trap that triggered your weight gain. What changed in your lifestyle? To help sort things out, I’ve broken things down into two specific behavioral categories.

    Eating Habits: Did your eating pattern change at this time in your life? If your weight gain occurred in college then maybe you went from eating 3 square meals to an all-you-can-eat buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe you went from eating small meals to fattening comfort food. Pregnancy brings on the perfect environment for a change in eating habits. You go from eating normally, to eating ‘for two’, to munching on your baby’s snacks right along with him! Your job can also dictate your eating schedule. Long hours and early meetings may cause you to grab a donut or chips from the vending machine.

    Activity Level: The second category that leads to weight gain is your activity level. Simply put, what kind of exercise were you doing before your life changing event and how does it compare to your current exercise regime? Chances are good that you were doing more exercise before your weight gain began—which means that you are doing less exercise today! Go ahead, think back to the exercises or physical activities that you used to do and compare them to your schedule today.

    Your Transformation: You’ve figured out which fat trap in your life led to weight gain, and then narrowed down the exact behaviors that changed as a result, so this naturally leads us to a solution.

    It’s time to make a change.

    Call or email today to get started on a fitness program that will make you immune to all of life’s fat traps.

    Once you start working with me, those numbers on your scale will quickly change direction. Let’s do this!


  4. Why do BOTH?

    Aerobic vs. Anaerobic exercise put simply AND why do BOTH?

    So … you want a fat burning, NOT a fat storing metabolism. Fat burns off the body in the presence of oxygen. Oxygenated muscles occur with exercise.

    aero
    – Metabolism
    is the amount of energy our bodies require and burn during one day.

    – Aerobic metabolism refers to a series of chemical reactions that requires the presence of oxygen.

    Examples: cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing.

    ana– Anaerobic metabolism means just the opposite – a series of chemical reactions that does not require the presence of oxygen. Strengthening your muscles creates more mass for maximum aerobic fat burn.

    Examples: weight lifting, sprinting, and jumping; any exercise that consists of short exertion, high-intensity movement.

     

    Fat-Burning Summary

    For efficient metabolism of fat during exercise, get EVERY ASPECT of your muscles involved by performing these 5 things:

    1. Exercise at least 30 minutes and up to 45-60 minutes
    2. Exercise as often as possible (5-6 days per week, even twice a day)
    3. Exercise in your target heart rate zone (65 to 85%)of your maximum
    4. Perform anaerobic activities prior to aerobic activities to optimize your workout performances.
    5. Exercise consistently and in moderate intensity.

     

    “Aerobic Exercise.” Weight Management University – 101. Corpus Christi: Your Personal Best Training Studio, 2015. 40. Print.

    “Anaerobic Exercise.” Weight Management University – 101. Corpus Christi: Your Personal Best Training Studio, 2015. 45. Print.


  5. Core Group Training

    Try this core workout our 7 am group is doing!

    First, warm up with a 5 min cardio keeping your max heart rate at 60-70%.

    Complete 4 sets of each exercise for 30 secs. each with a 15 sec. rest.

    After completing the 6 exercises, do a 30 sec of max cardio sprint, followed by 3min cool down.

    – V-Up Toe Touches

    – V-Up Toe Touches

    – V-Up Toe Touches

    – Alternating Superman

    superman

    – Plank Hold

    plank

    – Side Plank Hold – Right

    – Side Plank Hold – Left

    side plank

    – Superman

    superman

     


  6. The Tennis Ball Workout For Range Of Motion

    Fascia and Fascia Release

    Fascia 1Fascia is a connective tissue that surrounds muscles, blood vessels, nerves and organs.  Fascia binds these structures together and allows for them to slide smoothly over one another.  If the fascia surrounding the muscles is tight or dry, it will affect a person’s flexibility and even cause injury.

    When a person is experiencing pain in a certain area of the body, it usually means that your body is compensating in one way or another which will lead to pain.  Fascia release is tissue therapy of skeletal muscle immobility and pain.  The therapy aims to relax contracted muscles, improve blood circulation, and stimulate the stretch reflex in muscles.  In essence, it gives you better flexibility and range of motion to move throughout the day or to try and engage more muscles just before your workout.  The better range of motion a person has, the less compensating the body will do, the less pain you will have!

    Do I Need Fascia Release?

    Yes, fascia release is recommended for everyone except people who are hypermobile, but highly recommended for people who have tightness throughout the body.  If you go throughout your day with movement like getting in or out of a chair, bending over to pick up the paper, tie your shoes, or even using the bathroom then yes you need fascia release to avoid injury.

    When is the best time to do this?

    Since mobility and flexibility is important in our everyday lives, you should use fascia release every day in order to avoid injury.  This is especially true right before a workout.  Since fascia release improves your flexibility and range of motion, doing it as a warm up before your workout will allow for you to engage more muscles during the exercises.  On the days you do not exercise, do it early in the morning to get your day started because that is when the muscles in your body are “achy” and need a good warm up to get going.

    Tennis Ball Magic!

    Fascia release can be accomplished in many ways with a number of different products.  One of the best tools for fascia release is using a simple tennis ball.  There are other products to use but a tennis ball is pin point and accurate.  Depending on where the tightness is at, there are a number of exercises that must be done in a sequence leading up to the area of tightness in order to make sure your body isn’t compensating anywhere else.  Just because the pain is in a certain area, that doesn’t mean that is the cause of the pain.  Our bodies will compensate and the cause for the pain will be coming from a different area.  So if your low back is tight, we would give you exercises that start all the way at the bottom of the foot then work on the calf, the quadriceps, hamstrings, glutes, and finally the low back.

    Another reason why we like to work with the tennis ball is because you can take it with you anywhere you go.  So don’t make any excuses on why you cannot do these simple but effective exercises.

    Here are 4 fascia release exercises you can do with a tennis ball.
    (CLICK HERE)

    For more information please get a hold of either Juan Guerrero or Lisa Wright at YPB Training Studio.

    Fascia 3

    Resources:

    Ganfiled, Lisa. “Myofascial Therapy for the Treatment of Acute and Chronic Pain.” Spine-health. 20 Feb. 2007. Web. 3 Dec. 2014. <http://www.spine-health.com/treatment/physical-therapy/myofascial-therapy-treatment-acute-and-chronic-pain>.

    Vogel, Adam. “Beginner’s Guide to Self Myofascial Release.” Pure Performance Training. Web. 3 Dec. 2014. <http://www.pureperformancetraining.com/blog/a-beginner039s-guide-to-selfmyofascial-release>.


  7. November Thoughts & 3 Week Extras

    3 Week Extras –

    Perform 100 rope jumps during 2 minutes of your usual “rest” time.  Add a penalty of 3 rope jumps for each rope jump shorted (if any) – AFTER the workout. IOW (In Other Words), if you only get 50 of the prescribed 100, you are to add 150 rope jumps after the workout.

    General Thoughts for November:

    CaptureWe’ve only a few weeks until the holiday season tries to take over our life. From this moment until about the week of Thanksgiving you’ll have a chance to off-set some of your “cheat” eating. But you MUST focus.

    We challenge you to give some deliberate effort to your nutrition and exercise for the next 3 weeks. We’ll help you! Starts to focus today!

    TODAY, we challenge you to:

    1. Clean up your worst meal. If you “cheat” eat at dinner – STOP cheating! Stop it NOW! Choose a “healthy meal” that you know will serve you. Here are some ideas on meals (from breakfast to dinner selections). Plan your meals ahead. If you blow it and don’t eat the “healthy meal” you intended to eat, make a rule right now that you can only eat a single protein bar or shake for that meal NEXT time. That’s it, NOTHING else!  Drink all the water you need.

    2. Do the 3 week extras. For the next 3 weeks we’ll post some extras on our Facebook site for you to do. These will be aimed toward increasing your over-all fitness.

    3. POST your comments! Let’s try this. We are more successful with community support. Community cannot happen without communication. If you accept our challenges, please indicate that you are out there daily. Just add a little comment of accountability, or of encouragement, or of whatever you feel would add to the collective community in positive ways.

    We’ll see you at the studio and/or in the comments!

     


  8. Exercise Routine To Build A Better Body For Cycling

    Spending countless hours in the saddle is not really enough anymore to cycle in the top third of your pack or take a turn leading the pace lines on long distance rides. Fact is, what you do indoors is just as important as “time in the saddle” outdoors.

    To get in the best biking shape this spring, do these five exercises from top pro cyclists in the nation.

    First, consider working out your core for a better biking body

    5 EXERCISES TO BUILD A BETTER BODY FOR CYCLING

    Perform these favorite gym moves from world-class pro cyclists to jump start your season and get in kickass cycling shape.

    coreCORE

    Cyclists say: “Sprinters generally have more muscles”— just put a sprinter next to a distance cyclist and you’ll immediately see the difference.

    Crunches: Forget modern-day abs machines. Try good old crunches right on the floor. Lie on your back and clasp your arms behind your head. Slowly curl your torso toward your knees; bringing your shoulders four to six inches off the ground (don’t sit up). Hold for a few seconds, pressing your lower back into the mat. Return to start. Do 200 to 300 crunches every other day.

     

    HamstringHAMSTRINGS

    Cyclists Say: “Preparing your legs in the gym is so important—it makes the biggest difference on the bike” – When just focusing on legs, do leg curls to strengthen the back of our legs.

    Lying leg curls: Lie face down on an angled leg curl machine after you’ve adjusted it to your height and preferred weight resistance (Consider working at 60 to 70% of your maximum). Place your legs (a few inches below the calves) beneath the padded lever. Grab the side handles of the machine, and as you exhale, curl your legs up as far as possible without losing contact with the lever. Hold for one second, and then lower down as you inhale. Repeat for three sets of 20.

    back

     

    BACK

    Cyclists Say: “My weakest point is my back because of the position I’m in for hours on the bike” –

    Dead Lifts: Bend at your hips and knees and grab the bar (A standard barbell in the gym is 45-pounds) using an overhand grip. Slightly arch your lower back while keeping your arms straight. Without allowing your lower back to round, stand up very slowly with the bar. Hold for a second, then lower the bar, again slowly (using a controlled motion), to the floor. Do three sets of 20.

     

    glutes

     

    GLUTES

    Cyclists Say: “Strength training, especially after the off- season, helps rebuild muscle without bulking up too much” – Rather than move statically or linearly using gym machines, a dynamic workout with free weights is preferred.

    Reverse lunges: Grab a set of dumbbells that are about 10 to 15% of your body weight. Standing with your feet hip-width apart, step backward with your left leg into a reverse lunge (creates less stress on the knee than the standard forward lunge). Be sure to keep your back straight and shoulders level the whole time. Come back up and repeat. Perform three sets of 20 with each leg.

     
     

    QUADS

    Cyclists Say: “The agility ladder is a great combo of cardio and strength training” – Try this speed and coordination drill on your NEXT workout.

    Agility ladder moves: Using a resistance band wrapped around your ankles, shuffle from side-to-side through the ladder for 100 back-and-forth moves. Or, if you have access to a Jacobs Ladder (an angled, self-paced, ladder-like piece of equipment) at your gym, climb up and down (that’s one rep) for 100 reps.

    quads 1          quads 2

    – See more at: http://www.mensfitness.com/training/endurance/5-exercises-to-build-a-better-body-for-biking?page=5#sthash.u5yFezfp.dpuf


  9. A Training Program for Water Sports

    Surfing requires strong shoulders and arms for paddling out to the waves, and core strength and balance for riding them back to shore. Do these five exercises three times a week for a month before your trip. On alternate days, try to get in at least 20 minutes of swimming and 20 minutes of jogging/rope skipping for aerobic conditioning.

    YPB PIC 1Medicine-Ball Jackknife

    Holding a medicine ball with your hands, lie flat on your back with your legs straight and your arms extended past your head. Tighten your abs and slowly bring your legs and arms up at the same time until your body forms a V. Try to touch the ball to your feet without bending your legs. Hold for one count, and then slowly return to the starting position. Build to three sets of 15 repetitions.

     

    YPB PIC 2Stability Ball Pullover

    Sit on a Stability ball with your feet flat on the floor and a medicine ball in your hands. Slide forward on the ball and slowly lie down on it with thighs and torso parallel to the floor. Contract your abs to raise your torso as if you were throwing the ball. Hold for one count, and then return to the starting position. Build to three sets of 15 repetitions.

    Dumbbell Flat Rotation Push

    With a 25-pound dumbbell in each hand, lie flat on your back on a bench. Hold the weights next to your chest, with your palms facing your feet. Quickly press the weights up, extending your arms and rotating your hands to finish with your palms facing inward. Hold for one count, and then slowly return to the starting position. Build to three sets of 15 repetitions.

    YPB PIC 3YPB PIC 4
    Dumbbell Shoulder Rotation

    YPB PIC 5Stand with your feet shoulder-width apart, knees slightly bent, and a 5-pound dumbbell in each hand. Raise your arms out to your sides at shoulder level and begin moving your hands in slow, controlled circles. Do 20 circles, and then switch directions for 20 more. Next, drop your arms to your sides and slowly swing your right arm back and over as if you were paddling. Do 20 repetitions, and then repeat with your left arm.

    YPB PIC 6

    YPB PIC 7Medicine-Ball Coil Jump

    Stand with your feet shoulder-width apart and hold a medicine ball in both hands. Extend your arms so the ball is straight overhead. Bend your knees slightly, then explode upward, bringing your knees up toward your chest as you jump. Try to land softly and spring back up as fast as you can. Build to three sets of 15 repetitions.

    For more information – http://www.menshealth.com/fitness/5-surfing-exercises

     

     

     

    Leg squat progression exercises

    YPB PIC 8Here’s a split squat into a single leg BOSU squat progression. Remember with all these leg exercises keep your ankle, knee and hip in alignment. Look for any differences between left/right sides of your body. Keep challenging yourself and have fun with it.

    These strength/balance exercises are great to add into your program. They are a Big Bang for your buck exercise perfect for taking your surfing to the next level.

    • Week 1 Split Stance Squats. Build to three sets of 15 repetitions each leg.
    • Week 2 Split Stance Squats with back leg on bench. Build to three sets of 15 repetitions each leg.
    • Week 3 Single Leg Squats on Box top or Ledge. Build to three sets of 15 repetitions each leg.
    • Week 4 Single Leg Squats on BOSU Ball. Build to three sets of 15 repetitions each leg.

    For more information – http://surffitness.tv/leg-squat-progession-exercises/


  10. Dare to Get “Bare”-footed!

    Dare to Bare

    Dare to Bare

    I wear Vibram FiveFinger minimalist shoes all the time! It’s the best thing I ever did for my knees, feet and posture. Frequently we are asked questions like the one below and finally, I just had to share!

    QUESTION:

    Lisa…I would like your opinion on the toe shoes for “my” particular situation…obviously, with the amount of tennis that I play I cannot give up my tennis shoes…however, I don’t like to wear my “running” shoes around the house…

    I am trying to lessen the excuses for getting on my treadmill say “at lunch” so I was thinking if I had a pair of those toe shoes that I could pull on without socks for a 30 minute run/walk/hike on the incline trainer, that would make it easier and more convenient for me and would remove one of my excuses.

    Can I just buy a pair, put them on and go merrily along my way using them on the treadmill, or is it more complicated than that?
    I really appreciate your feedback!
    Hugs, Vicki

     

    ANSWER:

    Beginning to Bare

    Beginning to Bare

    Vicki…The short answer is “Yes”, you can get to that point!

     

    The recommendation is to introduce them slowly to your feet. Because of the negative heel, they will “wake up” muscles you didn’t even know you had, especially as a result of repetitive exercise like the treadmill or running. Hamstrings (not unusual to get those stirred up) Calves (both the large Gastrocnemius and the under muscle called the Soleus), then there are all the little muscles around the ankles and in the feet. Sore, sore, sore, in the beginning.

     

    So here is what I recommend:

     

    Barely Bare

    Barely Bare

    Week 1: Wear them around the house, wear them as much as you can this week (non-exercising)
    Week 2: Wear them the last 3rd of your 30 min. workout. This is a pain because you will do 20 minutes and change shoes to do the last 10 min.
    Week 3: Wear them the last 2/3’s of your workout, same inconvenience as above!
    Week 4: I would hope you would be transitioned by then. Everyone is different.

     

    Another consideration is to transition to a shoe called “Newtons”. Locally they can be found at Bay Area Bicycles. Tom Neagli, the owner, is slowly transitioning his store into a more rounded tri-athlete’s store and is carrying these “very cool” shoes! Eventually, I would still take your feet all the way down to minimalists. I trade with Ascube Venture locally, they know a lot about these shoes and carry a good selection.

     

    Great Question! Lisa

     


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