Nutritious and Fit

Diet, Fitness, and a Healthy Attitude

strength-training

So I finally started my job as a personal trainer at the gym! I have my first client on Monday; I am very excited! So far, I’ve just been shadowing other personal trainers to learn exercises and other tips. I also finally got back to my own strength training. I’ve been pretty good with cardio lately, but not so much with the toning! I thought I’d share with  you some of the exercises I did today to give you some ideas for your work-out!

First, always make sure to warm up for about 10 minutes. Then do strength-training and follow up with cardio.

I started with squats on a bosu ball. It looks like half a ball on a flat disk and provides you with an unstable surface.  This forces you to engage all of your core muscles no matter what you’re doing on it! When you perform squats on it, you’re also using more of your leg muscles than just your quads. I did 10 squats and then held a squat for 10 seconds and repeated. I then continued to stand on the bosu ball and did shoulder exercises (arm raises) and bicep curls. For the arm raises, start with arms at side and keeping your elbows straight, raise them out to the side at shoulder height, bring arms together in front of you and lower. Then repeat the  motion backwards: raise arms in front to shoulder height, bring arms to the side, and lower down. Using a moderate amount of weight, I did as many reps of arm raises and bicep curls as I could. I then repeated the circuit one more time (squats, arm raises, and bicep curls).

I ended with abs: as many crunches as I could on a balance ball, bicycle crunches (lie on back, hands behind head, knees 90 degrees, bring 1 elbow to opposite knee and switch for 1 rep), and side hip raises. For side hip-raises, lie on side, supporting upper body by having your forearm flat on the ground. With other hand on hip, lift hips off the ground and lower for 1 rep. Then I did supermans for lower-back (lie on stomach, arms extended out in front. Lift arms and legs off the ground and lower down for 1 rep). Instead of counting reps, I just did them until I couldn’t anymore.

In between those first and second sections, I also did other lower body and upper body exercises. These included inner and outer thighs (I did them on the mat, but there are machines for them too!), and lat and straight-arm pull-downs to work my upper back and triceps.

Have a good work-out! 🙂

04/08/2010 Posted by | physical activity | Leave a comment

sorry!

I’m sorry I haven’t written in a while! It’s been a crazy life this past month, but it should slow down now! I got most of what I  had to get done for school, just found out that I got into my top choice dietetic internship, and I’ve started a new job that I love! Things are going fantastic, and I should be getting more time to write.

I’m going to keep this one short because I need some time to collect my thoughts before delving back in. Over the next few days, I’m going to post my first book review.  I just finished reading Fasting Girls: The History of Anorexia for school. I thought it was really interesting, so I definitely want to share my thoughts with you.

I hope everyone had a great holiday weekend! I’m heading back to Raleigh tomorrow, so check back on Thursday night for another post and the book review.

04/06/2010 Posted by | Uncategorized | Leave a comment