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Bust Boredom or Past a Plateau with THIS!

If you’re stuck in a weight loss or boredom rut, we’ve got just the workout for you—and an added bonus is that this workout is ideal if you’re short on time (and seriously, who isn’t?)!

 

In New York City if the cold outside (or the heat) is unbearable for us and we need to get a quick indoor workout, we’ve got a foolproof routine– intervals! As registered dietitians and personal trainers, we recommend intervals to the majority of our clients. Intervals are great because you can be more productive in a shorter amount of time, which is especially helpful if you’re trapped inside and exercising indoors isn’t your thing.

 

We personally do our intervals on the treadmill and sometimes on the cross-trainer, but you can use any equipment that allows you to get a cardiovascular workout (and if it’s nice out—head out for some fresh air, baby!). Studies have shown that High Intensity Interval Training (HIIT) at least once a week can boost cardiovascular fitness and increase the body’s potential to lose weight (woot, woot!).  Plus, constantly increasing and decreasing the speed keeps you occupied, so the time goes by so much more quickly!

 

Your body can become accustomed to doing the same exercise routine and then it no longer is a challenge and you stop seeing results.

 

This means it’s time to shake things up a bit. 

 

Here’s why we recommend HIIT to jumpstart your fitness:

  • HIIT training consists of short, high-intensity periods of exercise alternated with low-intensity recovery periods.
    • The higher intensity exercise challenges your body in new ways, which means you’ll burn more calories and fat.
    • The low-intensity recovery periods, also known as rest intervals, are important because they ensure that your high-intensity intervals are done at an optimal intensity. Without the rest intervals you’ll only be able to work at a medium intensity for the full duration of your exercise—which is no different than what you were doing before.

 

Here’s how to do HIIT:

 

During your normal cardiovascular routine, try increasing your speed to a fast sprint every 4 minutes. Stay at this high intensity for 30 seconds to 2 minutes, depending on your ability. You should be out of breath and really challenging yourself. The 4 minutes in between will help you recover. When those 4 minutes are up, pump it back to a sprint. You’ll be sure to feel great and will also burn a lot of calories!

 

  • If you’re a beginner, start with a 1:2 ratio of a challenging workout to rest. So go as hard as you can for 30, 45, 60 or 90 seconds and then rest for twice as long.  Then start on the challenging interval again.  As you practice this, aim for a making your rest period the same length as your interval.

 

Give it a try!  You got this! 🙂

 

 

 

Anytime, Anywhere 90-Second Muscle Toner & Metabolism Booster

Get a workout in 90-seconds! Fast, easy, effective way to tone muscles– strengthen you legs, abs, chest, arms and back and burn calories. It will wake up your entire body! Our first iMovie attempt– we’re working on improvement! 🙂

Love this calorie blaster–Repeat 3 times to increase the burn!

NT_Toner_Metabolism_Booster

 

Is that you we see with a six pack?! 🙂

Psst… looking for more at-home exercises?  Try these!

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner

Should You Exercise When You’re Sick?

 

Growing up as athletic kids with an overprotective mom, we knew when to let her know when we were feeling sick and when not to.  After all, on one hand, if we were sick in her household, she was even more doting than ever.  She wanted us instantly better so we had a bell next to our bedside, and any time we rang it meant tons of love and attention, homemade soup, OJ… you name it. 🙂

But on the other hand, if she thought we were sick or heading that way, there was no sports practice, no splashing around in the chilly creek, etc., until we got better.  And even though she followed the golden rule–if you feel it in the neck and above, exercise is OK and if it’s below the neck, exercise is out, she still wondered if it would make us sicker if she allowed us to exercise even if we only felt it from the neck up. 

5 Steps to a Bullet Proof Immune System

Our clients frequently ask us this too.  So, should you work out if you’re feeling sick? After all, a light to moderate workout may  make you feel better…

Answer:

Mom was right.  Use the “neck rule”: If your symptoms are above the neck (think sneezing, running or stuffy nose, sinus pressure, etc., then breaking a sweat is considered safe.

  • Even 20 minutes of exercise may make you feel better.  The key however, is to listen to your body–and realize that you may not be up for your typical level of exercise intensity.

 

  • Try speed walking for 20 minutes, which may make you feel better.  If your sinuses are clogged, exercise may open up your nasal passages and taking some deeper breaths from the exercise may be helpful, too.

 

  • Yoga increases blood flow and lowers anxiety.  If you feel fine jogging, it acts as a decongestant, too.

 

  • Skip endurance training or high intensity training.

 

  • If exercise makes you feel worse, stop.

 

Symptoms below the neck? If you have flu-like symptoms like body aches, nausea or vomiting or chest congestion and other symptoms, working out should be tabled and you should be chaired–or in the bed. 🙂

 

 

Remember, research shows that those who exercise regularly tend to get sick less frequently.  And exercising helps to boost immunity. (Just remember that exercising too much and too intensely can do just the opposite.).

Easy Tricep Toner

As registered dietitians and personal trainers we hear it all.  Our clients and friends tell us the body parts that they want to shape up and they request simple exercises that will help them achieve their goals.  One of the body parts that our clients seem to find the toughest to tone and that they complain the most about is their triceps (aka, the back of the arm –that area that we all want to prevent from waving goodbye after we’ve stopped waving! 😉 ).  We hear them, we all want to stay on top of our triceps so they don’t get overly friendly–and start waving on their own! 🙂

 

That’s why we’ve got this little move for you!

 

This simple exercise is one that we do when we don’t have time to go to the gym. The secret to doing this exercise correctly and effectively is really squeezing the back of the arm as you straighten them and pretend you’re pushing a really heavy weight.  So use your own resistance as you straighten your arm.

 

Easy Tricep Toner

Directions

1.  Stand up straight, holding your abdomen tight, squeezing your belly button toward your spine.

2.  Lift your arms up behind you with your palms facing the sky.

3.  Keeping your elbows as steady and still as you can, slowly bend your arms and then slowly straighten them, imagine you’re pushing against a weight as you straighten them.  Squeeze your triceps as you straighten your arms to really feel the resistance.

4.  Repeat exercise for one minute or until you really feel the burn.  Take a minute break and repeat again until you’ve completed three sets.  Hello, sexy arms! 🙂

 

For more quick, easy and effective exercises, try this Easy Shoulder Exercise or our Leg & Butt Toner or this Single Leg Plank.

 

Easy Tricep Toner
 
Author:
Instructions
  1. Stand up straight, holding your abdomen tight, squeezing your belly button toward your spine.
  2. Lift your arms up behind you with your palms facing the sky.
  3. Keeping your elbows as steady and still as you can, slowly bend your arms and then slowly straighten them, imagine you're pushing against a weight as you straighten them.  Squeeze your triceps as you straighten your arms to really feel the resistance.
  4. Repeat exercise for one minute or until you really feel the burn.  Take a minute break and repeat again until you've completed three sets.  Hello, sexy arms! 🙂

Tammy_Tricep_toner

Easy Shoulder Exercise — Tone & Tighten At Home, No Equipment Needed

This exercise is so easy, yet so effective! Tammy does it when she doesn’t have time to get to the gym but needs to get those shoulders strong and looking tank-top ready! 😉 Watch the short video to see just how simple this exercise is!

And to get those tough-to-tone triceps (wow, that’s a tongue twister!) ready to go sleeveless, try this triangle push up!  You’ll strengthen and tone your chest, back and abs while you’re at it!

Lastly, to get bangin’ biceps so every part of your arms looks fab, try this bicep curl with tubing.

Tammy_Shoulder_Exercise

The cool part about this exercise is you don’t need any equipment at all!  It’s great when you’re in your traveling and in your hotel room or when you’re watching TV.  You can start practicing the exercise by doing it during the commercials.  When you feel the burn you know it’s working!

The Glute Bridge with Variations- for a perkier butt!

A fitness tip to ignore:  Go big or go home!

Think smaller workouts don’t count?! They do!!
Check this out …it helps us even on our laziest of days.  And this Lazy Day Butt Toner is one you can even do in your bed, so no excuses not to do it! 🙂

The Glute Bridge with Variations- for a perkier bootay!  Watch the video above or read below for a few pointers to make the most of this at-home exercise.

 

NT-glute_bridge_variations

 

A few pointers:

As you lift and squeeze and with each movement remember to:

  • Squeeze your abs tight and focus on using your ab muscles to pull your belly button towards your back
  • Press the ground through your heels
  • Contract your glutes and feel the tension all the way down in your hamstrings as you squeeze
  • Keep both shoulder blades on the floor

 

Hello, sexy booty! 😉