9 Killer Moves to TRY NOW

Short on time? Try these 9 killer moves to help kiss that belly fat goodbye!

  1. Lunge Twist

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Targets: Abs, obliques, butt, quads

  • Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.
  • Lunge forward with right leg and rotate torso and arms to right.
  • Rotate back to center as you quickly push off right foot to return to start.
  • Do 16 reps, alternating sides.

     2.  Step Hop

Targets: Abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, hands on hips.
  • Step forward with right foot, then lift left knee to hip level as you hop straight up on right leg.
  • Land with feet together.
  • Do 16 reps, alternating sides.

 3.   Mountain Climber

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  • Start in a plank position (on hands not elbows)
  • Slowly move your right knee towards the center of your body towards your chin. Hold for three seconds. Place feet back together and repeat with the left knee.
  • Increase your pace slowly for 30 secs.

4.   Lunge Reach

Targets: Shoulders, abs, butt, quads

  • Stand with feet hip-width apart, knees slightly bent, arms by sides.
  • Lunge forward with left leg, bending both knees 90 degrees, and reach arms toward floor.
  • Explosively push off left leg to return to starting position and lift arms straight overhead.
  • Do 8 reps. Switch sides; repeat.

5.  Hands Up Hop

Targets: Arms, abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, hands on hips.
  • Step forward with left foot and simultaneously lift right knee to hip level as you hop straight up on left leg and extend arms overhead.
  • Land with feet together, hands on hips.
  • Do 20 reps, alternating sides.

6.  Body Blaster (aka. Burpee)

 

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  • Start in a plank position (on hands not elbows)
  • Hop both feet to your hands. Stand up and Reach for the sky.
  • Place hands back on ground and hop back into a plank.
  • Repeat 10 times

7.  Jumping Lunge

 

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Targets: Arms, abs, butt, legs

  • Stand with feet hip-width apart, knees slightly bent, arms extended overhead.
  • Lunge forward with left leg, bending both knees 90 degrees.
  • Jump straight up, switching legs in midair, so that you land in a lunge with right leg in front.
  • Do 12 reps, alternating sides.

8.  Squat Jump

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Targets: Arms, abs, butt, legs

  • Stand with feet shoulder-width apart, knees slightly bent, hands by sides.
  • Squat, keeping knees behind toes, then jump straight up, lifting arms overhead.
  • Land in a squat with arms overhead.
  • Lower arms by sides.
  • Do 12 reps.

9.  Plank Jacks

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  • Start in a plank position (on hands not elbows)
  • Hop both feet out to the side and back in towards each other without moving your hips.
  • Repeat 20 times

**TRY TO MAKE IT THROUGH ALL 9 MOVES WITHOUT STOPPING!!**

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GOALS!!! Set, Plan, Achieve…

A client turned to me recently and said, “I don’t know what my originally stated goals were, but…”

STOP RIGHT THERE…(I said)

Because this is a problem.

How can I be held accountable as a trainer for helping you achieve your goals if you aren’t clear on what those goals are? How can YOU be held accountable if you don’t even know what you are working towards?

So let’s talk about GOALS today.

Setting a goal should be something you do before you start to change your behavior. It should be something attainable, realistic and positive. Goals can change over time – but you should always have a goal in mind.

They can be simple: “I want to maintain my weight and fitness level”.

They can be specific: “I want to run a 10k” or “I want to lose 5 lbs.”.

They can be in regards to changing a habit: “I want to quit smoking”.

Or they can be somewhat generic “I want to feel stronger”.

They should NEVER be unrealistic, too ambitious, negative, or personality changing. For example, “I want a gap between my thighs” when you have NEVER had a gap between your thighs, is not realistic or helpful. Read this wonderful blog post if you want a deeper understanding of why setting unrealistic goals may be thwarting your path to a healthy relationship with your body. “I am never going to eat bread or drink wine again” when your most favorite thing in the world is a glass of Malbec with a fresh warm loaf and some wonderful olive oil won’t stick…It is better for you to identify easy things for you to change first – limiting frequency of consumption or quantity of your favorites, increasing your movement, substituting lean proteins and veggies for all dinners (instead of pasta)…so that you can ENJOY that wine and bread. Also, identify why you want to cut those favorites. Are they making you sick? Do you think they are thwarting your weight loss? Are you drinking so much at night that you can’t workout? That will help you to set a more specific and realistic goal.

Make sense?

You are who you are…wonderful, complex, and imperfect. We are all. So embrace who you are and find support systems that support YOU…not Gisele.

So get stronger! Lose that 10 lbs you have always wanted to by starting to work with a trainer, starting to make the time for daily walks, and by cutting calories slowly (and, perhaps, by working with a nutritionist to identify easy ways to go about this)! Commit to a yoga practice to help you meditate and loosen up!

Set a goal. Set a plan for achieving that goal. And stop making excuses.

Oh…and DON’T FORGET WHAT YOUR GOAL WAS!!!

xoxo

FITintheCITY

 

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FIT Finds – Resolutions

Happy New Year everyone! I’m sure we all rang in 2013 in style (and with lots of champagne. I know I did!) so it’s that time of year again to make some resolutions. Whether it’s trying to eat healthier, exercise more, or switch up any type of routine, keeping a resolution takes work. Here are some great tools you can use to help you stay on track!

Smartphone Apps. Trying to lose weight? Training for a marathon? Manage your finances more efficiently? There’s an app for that! Seriously, there’s a smartphone app for almost everything so use them to your advantage when trying to keep your New Year’s resolutions. Some great ones to try out are Map My Run for logging your runs, Fitness Pal for tracking your diet, Evernote or Pinterest to be more organized, and Mint to record your finances and make smart spending decisions.

High-Tech Watches. Diet and exercise are the two most common themes for New Year’s resolutions and having a watch that keeps track of the calories your burning, the miles you’re walking, etc. is a helpful and easy way to keep up with your weight loss plan. There’s a wide range of products and functions out there, but the Polar RCX3 or the Garmin Forerunner both pretty much do it all from calorie counting to heart rate monitoring.

RCX3

RCX3

 

 

 

New Studio or Gym. Even if fitness is already a part of your daily routine, maybe your resolution is to mix it up and try something new. Well, DC is a great place to be for that! There seem to be new places popping up everyday so take advantage and try one out. Off Road Indoor Cycling recently opened at 905 U Street NW and offers a ton of new and different that combine everything from Pilates, circuit training, TRX, boxing, and of course, cycling!

indoor_cycling

 

 

 

 

Cleanse or Detox. Doing a juice cleanse or detox can be a great way to start a diet by ridding toxins from your body. If you’ve never done one before, it may be difficult but you’re in luck because FitTrition has teamed up with Hawthorne Homemade on a juice detox program. Check out our earlier post here to read all about it!

juice_cleanse

 

Happy New Year and good luck on sticking to your resolutions!