Tag Archives: fitness tips

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!

 

 

Your New Workout: Interval Training

by on April 23, 2015

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by Torre Pusey, PJCC Personal Trainer

Ready to take your workout to the next level? Want to burn more calories, burn more fat, see faster results, and be constantly challenged? Consider Interval Training.
Often referred to as HIIT, High Intensity Interval Training has become a powerful tool for the everyday gym user. HIIT workouts evolve around a simple concept: alternating bursts of intense activity with intervals of lighter training, such as taking a brisk walk injected with quick jogs.
HIIT workouts can be done anywhere and at any time. It isn’t necessarily about the exercise, the equipment, or the location. Just like the name suggests, the intensity must be high to receive Continue reading

Functional Training: Taking Your Workouts To The Next Level

by on February 24, 2015

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By Chris Nash, PJCC Personal Trainer

As a fitness professional for more than 15 years, I’ve witnessed many changes in the fitness industry. It used to be that gyms were limited to traditional equipment, such as bench and leg presses, that worked just one or two muscles at a time.

But in recent years, a growing trend is functional training. This is a classification of exercise that Continue reading

Strategies For Reinventing Your Resolutions

by on December 31, 2014

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Making, and then breaking, the same promises every year can be exhausting. Jeannie   Solomon, PJCC Wellness Coach, uses helpful strategies to help clients stay on track. Here, she shares her “tools of the trade” to help you reinvent your resolutions and—ultimately—yourself.

Define Your Wellness
Relationships, sleep, exercise, work, and spirituality (to name a few) are all forces that can cause great joy as well as great stress, feeding our energy and vitality. To achieve long-term wellness, Continue reading

Mastering The Perfect Shot With Joe Ellis

by on March 13, 2014

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It’s that time of year again!  March Madness is sweeping the country, which means rivalries are heating up and fans are reaching new decibel levels.  To celebrate this charged period of competition, why not lace up your sneakers and hit the court yourself?

We spoke to former NBA Golden State Warrior, Joe Ellis, who gave us some tips to mastering that perfect shot:

  1. First up, make sure you have the proper shooting stance.  Have your feet evenly placed about shoulders width apart with your knees slightly bent.
  2. Continue reading