My Trainer Jill | Exercise Video

There are endless options with a band/tubing but I have a few favorites. As always, I’m a fan of multi-tasking so these examples use many muscles at once = more calories spent! Try putting a set of your favorite push ups between each of these exercises for a complete total body workout!  You can hear the waves in the background. What a nice setting for a workout!

People who come to my classes often ask me “How do you do it?” “How do you have so much energy all the time?” Some people just have that endless amount of energy. All the time. Naturally. I’m not one of them.

I cheat. I admit it.

In college I was afraid to eat a poppyseed muffin because I was drug tested so much for the NCAA’s supposed “random” drug testing. (Didn’t feel so random when it was always me who got chosen. LOL!) I never even took a multi-vitamin! Of course, I also justified my entire order of breadsticks the night before each meet as “carbo loading”. This is funny mind you because my events (I was a thrower) lasted all of about 6 seconds/throw. Not exactly endurance.

I wish I’d known then about Spark and Muscle Fuel and many of the other AdvoCare products. Just the other day I was SO, NOT in the mood to workout, and I took a Muscle Fuel as I often do, and I was once again WOW’d at the workout I got. The energy just shows up about 15 minutes after I drink this stuff! Every time. I love it!

I was telling my class about that experience the other day and moments later my husband came home from his workout. He announced in amazement, “Muscle Fuel is ridiculous! I just had the BEST workout!” It was pretty funny timing.

I would just be a bad friend if I did not at least share with you my favorite things. Here is a clip below about a study they did on it a while back.

And now you know my “secret”.

I didn’t get to take advantage of the 88 degrees here in Denver today for my workout as it had to happen while Izak was taking his nap.  Seemed sinful to be on a treadmill on such a day, but the softer surface was probably good for a body that’s worked out now every day for nearly 6 weeks! My comfortable running pace is 6mph so if you’re faster (or slower) adjust accordingly.

I warmed up for a few minutes with a light jog.

I repeated this 4 minute cycle 4 times. It wasn’t terribly difficult.

• 1 minute at 6mph, 1% grade
• 1 minute at 6.5 mph, 1% grade
• 1 minute at 6 mph, 1% grade
• 1 minute walking at 4mph

Then, I repeated the same thing at 2% grade. (The 4 minute cycle, 4 times through).

Then again, the 4 minute cycle at 3% grade.

Nice little run! A little over 4 miles. Watched a little Dr Oz and caught up on the news. First time in a while I’ve actually watched the news I hate to admit. On the 2% and 3% sets my heart rate was getting up to around 145 and in the walk it would drop to 120 or so. When you break things up into one minute chunks like this, your brain is too busy to get too bored. I actually really enjoyed this little workout! And considering I almost didn’t do one at all, it was WONDERFUL!

My husband laughed out loud when I told him I’d purchased 8 Zumba classes on a LivingSocial deal recently. And as I fluttered and sputtered my way through the first class I giggled too. I have no rhythm. I know this. But the idea of DANCING for an hour, as opposed to “working out” intrigued me. I have seen one of the fittest people I know come out of teaching a Zumba class looking like she just stepped out of the shower. Soaked. I’ve seen her teach a lot of classes and I’d never seen her WET from sweat. Until she taught Zumba that is.

So I showed up at a 9:30 am weekday class at this all-Zumba studio. Twelve or so more mature women, all of varying ethnicities, shapes and sizes, were very welcoming to the big blond jock looking amazon woman who stuck out like a sore thumb. They asked the obvious question and followed it up with, “OH, you’re going to LOVE it! It’s so much fun!”

Mmm hmm.

The music started and I was instantly hoping the sound would drown me out. The mirror in front of me was so short I couldn’t see my head. The instructor stood on a podium in front of us and she sweetly encouraged me with her eyes. I could not understand a word she said. Partly because the music volume far-exceeded hers but also because her English wasn’t very good. This woman was born to dance. Latin. Her hips did things I didn’t know were possible! And fast!

It really didn’t matter though that I couldn’t hear or understand her. There was no amount of coaching that would have allowed me to “get it” and at a pace that would keep everyone’s heart rates up. So, there I stood, still, staring at the instructor one moment, then flailing around like a fish out of water the next, all the while wishing I’d brought a friend to video this because I’m pretty certain it would have been enjoyable to watch! I loved the music. I loved that all these women, many with less rhythm than I, all had smiles on their faces! One woman in the front apparently comes morning and night. I must admit, my heart rate never went above 120. I don’t think I ever even broke a sweat. But that’s not Zumba’s fault. I have 8 classes to get this down. I’m sure it’s like tennis or kickboxing. You have to get good before you can really get a good workout from it. So next time I’ll be smart enough to not count on this as my workout and I’ll be able to just relax and learn. It would be like my bonus movement for that day. I’ll keep you posted. In the meantime, get on out there and try something new!

It’s all about priorities. Exercise for me doesn’t even go on my to do list anymore. It’s such a priority, I don’t have to think about getting it done. I will literally schedule my day around my workout. And I know what you’re thinking.  I AM a personal trainer. I DON’T wear a suit all day and have to be in an office from 8am – 6pm. LUCKY ME!! But that’s because exercise and freedom are two HUGE priorities for me. You are in charge of your life. Design it how you wish!

If you workout, you will be much more productive with the rest of your day and you will get sick less often. That right there is reason enough to make room for it. If you ask yourself, at any given moment of your day, “Is this the best use of my time?” I’m sure you would find all kinds of wasted moments during your day. Facebook. Magazines. Texting. Games. All while SITTING no less.

How about working some PLAY back into your day!? That can be excellent exercise!

As many of you who know me know, I’m a multi-tasker. To a fault. I know. But if I worked at a desk, I would find a way to get one of those treadmill desks. Where you’re walking (slowly) at your desk instead of sitting. I have a long list of reading that I’m always wishing I had more time for. Maybe once a week I will bring a pile of reading with me to the elliptical. This is NOT how I spend every workout of course. I have plenty of intensity worked into my routine throughout the week, but on recovery days, I get to catch up on reading. (Not the latest on Jennifer Aniston’s long lasting love affair with Brad Pitt either.)

I actually have a friend who drives one hour each way to work every day! Yikes! I can imagine that by the time she gets home, it ain’t happening! And I’m not about to insist she wake up at 4! I know people do it, but I can’t fathom it. Her choices are lunchtime walks or after school playdates with her kids before dinner. Her workout is not going to be an hour at the gym during the week. It doesn’t have to be that. I always go back to my dad. I honestly don’t think he knows what the inside of a gym looks like! And yet he is one of the most fit men I know. His “play” is very physical. Building barns. Fixing fence. Moving cattle.

Perhaps for you, it’s walking from the basement up to the upstairs level of your house 10 times before you jump in the shower. Maybe it’s doing 100 sit ups, 100 push ups, 100 squats before you eat lunch. I personally like the idea of getting sweaty somehow right before your shower. It just fits. And maybe that’s the only goal. To get sweaty! Have you heard of Tabata?  It can be done folks.

We’re all busy. . . I’ve never asked anyone how they were only to hear them say, “Bored.” We fill our time with our choices. What we make our priorities. It’s your life. So take charge of it!

People hire a trainer for three different reasons.

1. They need the appointment on their calendar or they’ll find something better to do.

2. They’ll get to the gym, they just don’t know what they’re doing once they get there.

3. They’ll get there, they know what they’re doing, but they need someone to push them.

If you’re a #1, a cheaper option might be to recruit a friend to meet you there! You certainly wouldn’t stand up your friend/workout partner right?

If you’re a #2 or 3, you might try the group fitness classes at your gym or buy a workout video. Try my Done In One workout video! You can also join Boot Camp type sessions where you pay for a series of classes over the course of a couple months or so. For example, I teach a class here on Tuesday and Thursday evenings at 5:30pm. Participants pay $100 for the month (usually about 8 or 9 classes), whereas one session of personal training might cost that much! PLUS, you get the added bonus of the group atmosphere. The comradery of a group makes it more fun and often pushes you more knowing someone else is right next to you working hard too!

I showed you exercises to add to your workout to start getting you in shape for the specific demands of ski season a while back in Ski Conditioning Phase 1. Today, we step it up a notch by adding more demanding lateral stresses on the body.

Side to Side Lunges – step away from a straight leg, sit back, and explode back up and over to other side.

Lateral Skates – Jump left from right leg onto left and hold before going back. I did this over an obstacle but you wouldn’t have to. I also did it on a bumpy surface (bark) to challenge my balance more.

Lateral Side to Side Hops – You stay on the same leg for this one, jumping side to side with as little time on the ground as possible. Again, an uneven surface and something on the ground to hop over increase the difficulty. Be sure to do the same amount on both sides.

Double Legged Side to Side Hops – You could just do this on the ground, but I made it a bit more fun by jumping on and off the log. If you do this, make sure whatever you’re jumping off of is stable and do an equal number from both sides.

My usual models are on break until October! I thought I may as well turn the camera on me for you to see a fun workout I did the other day in my basement that left my abs completely crushed for 3 days! If you don’t have a TRX (what I used for the body rows) you can use a Smith Machine or other STABLE bar (that is safe enough and strong enough to hold your body pulling on it). Be smart people! Seated rows or PULL UPS (if you’re completely bad ass!) would work too.  I did my usual warm up, then 10 of everything here before deciding I should do 5 rounds of 10 each for time. I honestly do not remember what my time was. (No joke.) But plan to do this again as my abs have not been this sore in a LONG time!

1. 10 BOSU Burpies (core tight and abs engaged on the lift!)
2. 10 Bodyweight Squats
3. 10 Body Rows
4. 10 BOSU Opposite Toe Touch ea side (hand & foot should touch floor between ea rep)

Are you ready for ski season? Start now!! This is one of my favorite times to be a trainer. When I’m working with a new client and they go skiing for the first time. I OFTEN get a call of excitement from the hill. They can’t BELIEVE how much better they are now that we’ve been working on leg strength and balance. Makes skiing a lot more fun.

I’m going to give you some exercises to add to your regular workouts… Today’s is Phase 1 and each of the 3 phases (over the course of the next couple months) will get progressively more intense. It’s important to build up the strength in your legs before adding the power. Spinning is a great option by the way to get the legs ready for ski season! Try getting in 1 to 2 classes a week (or a good, hard 45+ minutes on your own).

Here’s a quick little warm up or something to throw into a regular lifting routine. Perhaps you could repeat this little series 3 times and that would be your workout for the day!?

• Lateral Raises
• Stepping backward lunges R
• Lateral Raises
• Stepping backward lunges L
• Overhead Press
• Stepping forward lunges R
• Overhead Press
• Stepping forward lunges L
• Plie Squat to upright Rows