Tag Archives: exercises

Shape Your Body In Just Minutes A Day

by on May 21, 2015

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Get In Shape Now!

Busy schedules and obligations sometimes make it a challenge to squeeze in a full-body workout. But devoting even 10 minutes a day to just one move can help shape and tone your body. PJCC Personal Trainers Chris Nash and Molly Stenhouse share their favorite exercises for a quick and effective workout.

Around The World

“This is a total body, low impact workout,” says trainer Chris Nash. “And you’ll never plateau, but keep getting stronger.”

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  1. Stand with feet apart at the width of your shoulders
  2. Hold a Bosu Ballast Ball (with sand), straighten your arms and bring the ball over your head
  3.  Twist to your left and, with straight legs, bend at the waist to tap the floor with the ball
  4. Lift up, twist to the right and repeat the move
  5. Do a total of 12 reps (rotations)

Dynamic Piriformis Stretch

“This is an advanced stretch for those who suffer from a tight or spasming piriformis (a flat muscle in back of the hip joint), says trainer Molly Stenhouse. “It’s also a great balance and warm-up exercise.” piriformis-stretch-625

  1. Balance on one straight leg.
  2. Bend opposite knee and using your hands, pull this leg over the straight leg’s thigh.
  3. Support folded leg with both hands, one grasping under the shin and the other grasping over the ankle.
  4. Pull the folded leg up towards the ceiling — hold for three seconds.
  5. Unfold and step forward on the same leg you were just stretching.
  6. Repeat on other side.

And, add these exercises From personal trainers, Mark Dizon and Ginger Watts.

leg-raise-200Bodyweight Leg Raise

“I like this exercise because it’s a nice alternative to a crunch, which can sometimes strain neck muscles,” says trainer Mark Dizon. “This move keeps your back and neck flat on the floor so you can achieve ‘washboard abs’ without discomfort.”

  • Lie on your back and place your hands beneath your glutes (rear end).
  • Squeeze your abs and glutes, and then straighten and extend your legs.
  • Raise your legs toward your upper body until your body is at a 90-degree angle and your toes are pointing toward the sky; hold for one second.
  • Slowly bring your legs down to the floor and repeat.

standing-row-200Bent-over Standing Row

“This is a strength-training exercise that also challenges your core, arms, and back,” says trainer Ginger Watts. “It also helps improve your balance.”

  • Stand on one foot and hold a body bar, barbell, or two hand weights at a comfortable weight.
  • Keep your back flat, not rounded, and bend over at the hips.
  • •Extend one leg behind you and lift off the ground (if too difficult, put your foot on the ground but still keep behind you).
  • Hold the weights or bar with straight arms toward the ground.
  • Pull (or “row”) the weights toward your chest as you squeeze your shoulder blades together to contract.
  • Do 10 to 12 slow reps, then switch feet and repeat.

For more information about Personal Training at the PJCC or Fitness Classes visit www.pjcc.org!

 

 

PJCC Personal Trainer Trade Secrets

by on November 18, 2014

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By Herman Chan, PJCC Personal Trainer

A fitness professional since 1989, PJCC Personal Trainer Herman Chan works with all ages, shapes, and types, motivating clients that range from stroke survivors to athletes in training. How does Herman help inspire all levels to maintain their enthusiasm for exercise?

Fitness Novice

  1. Evaluate your goals. Are they realistic? Create goals you can actually achieve.
  2. Celebrate small victories. Each one brings you closer to your big goal.
  3. Find a workout partner and hold each other accountable.
  4. Establish a routine and stick to it. Even professional athletes have a set routine.
  5. Change your attitude! Approach workouts as fun, not a chore.

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