Tag Archives: move

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

Improving Your Memory

by on March 23, 2015

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“Memory is the mother of all wisdom.”
― AESCHYLUS

With advancing age, many adults worry not only about their health, but also about their memory. First, let us examine why we value our memory, and then look at some of the latest research in how to improve memory.

With the externalization of memory by cell phones, computers, digital photographs, books, and pencil and paper, one can wonder why we need our brains to remember anything at all. However, thousands of years ago the major way we passed along information was orally, which required focused attention and memory. Dating back 2500 years, the Iliad and the sequel, the Odyssey, were transmitted orally by the rhythm of the words. It is said that the Torah, or Five 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

Half My Size: A Weight Loss Journey

by on January 28, 2015

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By Randi  Reed, PJCC Assistant Camp Director

Everyone asks me what happened. How did I do it?

As a teenager at age 16 I weighed 350 lbs. If that sounds like it would be hard to overcome, it was.

I had PCOS (Polycystic ovary syndrome) and I knew if I kept going and growing the way I was, I would have died. With help from my doctor to get the PCOS and hormones under control I Continue reading

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.

Continue reading

Pink & Powerful

by on October 21, 2014

October is Breast Cancer Awareness month. Everyone is wearing pink to bring attention to a disease that will touch over 280,000 women per year in the US alone.  Odds are high that everyone knows at least one person effected by breast cancer. While fighting and beating cancer is  the main goal when one is diagnosed, there is a long road of rehabilitatation following surgery that is so important to regaining strength and mobility.

In the following video, we hear a few inspirational stories from women who have taken on breast cancer and come out the other side with more strength, courage, and lust for life than before.

The PJCC is doing its part on October 26, 2014 with our Pink Ribbon Day.
We invite the whole community to come and support a great cause.

RESOURCES

Pink Ribbon Program @ PJCC  - Postoperative workout designed to enhance recovery
Check Your Boobies – Dedicated to early detection and prevention

 

 

Cultivating Good Health

by on October 10, 2014

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Any time is a good time to cultivate good health by developing a wellness plan that will help you flourish. Don’t know where to begin? Draw inspiration from your garden and apply the same concepts to your health.

Preparation
Planning your garden is the first step to its success and the same holds true for your health. Buy a notebook and name it your health journal. Begin by writing down two goals that are attainable and aren’t overwhelming. For example, start preparing your afternoon snacks to bring to work instead of buying from the vending machine. This action alone can save you 200 Continue reading

Strength Training For Healthy Bones

by on May 12, 2014

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by Kim Knapp, PJCC Personal Trainer specializing in Strength Training and Osteoporosis Prevention

Did you know…

• Women can lose 3-6% of bone mass annually for the first 5 years following menopause.
• 50% of women over age 50 will have an osteoporotic fracture
• Within a year, 25-30% of hip fracture patients die or end up in a nursing home. This is preventable! Continue reading