December 2011 Fitness Tips
- Think about your fitness routine. Make sure you are including cardio, muscle, and flexibility. A balance of all three components is key.
- Remember cardio does NOT build muscle. You must overload to build muscle.
- Get out of your comfort zone with some of your workouts, especially your muscle workouts.
- Horizontal Conditioning is a perfect way to get out of your comfort zone. It will challenge even the fittest client, and define your body like no other workout.
- Make sure you are incorporating at least one rest day into your weekly routine. Your body needs rest to build and repair itself.
September 2011 Fitness Tips
- Push yourself out of your comfort zone during your cardio sessions.
- Make sure you are doing two different types of cardio (cross train). This will help prevent over use injuries and help you to burn more calories.
- Take 1-2 rest days per week. This is when your body will build and repair itself. You will also be able to put more into your workouts if you are not worn out all the time. Your body needs rest.
- If you have not given Horizontal Conditioning a try, you need to. Don't be scared of it. You just have to start. Get the Getting Started dvd and do it 10 minutes every other day. Within a month you will be up to 20 minutes and you will already be seeing changes in your body, especially arms and core.
- For those of you who love Horizontal Conditioning, the dvd club is awesome. You get a new 101 or Hard Core dvd every month. A different workout with new challenges for your body. Minimal time, maximum results!
June 2011 Fitness Tips
1. Plan 3-5 cardio sessions per week. The less you do, the more intense they need to be. (I only do 3 sessions per week, but they are intense - 2 spin classes and one long run)
2. Add interval training to your cardio sessions 2-3 times per week. Do not do intervals on consecutive days.
3. Cardio sessions should be at least 30-60 minutes.
4. Cross train. Pick at least two activities that you enjoy. You need to change things up.
5. Always incorporate at least one day of rest into your week. Your body needs it.
6. If you do a cardio and muscle workout on the same day...remember, which ever one you do first you will put the most effort into.
7. Incorporate 2-3 days of muscle into your week. I do 3 Horizontal classes per week. See April news letter for recommendations on muscle workouts.
8. Always stretch at least 5 minutes after every workout. Flexibility will help prevent injuries and also give you a greater range of motion during your workouts.
April 2011 Fitness Tips
1. Check out the Horizontal Club on line. (www.horizontalconditioning.com)
2. The 101 Club is awesome. Workouts are only 20-30 minutes long and props, if any, are minimal. These would be the perfect workouts to do at home. You can pull different ones out each week to keep the “confusion.” All 101 workouts are basic, but still very challenging. I am always sore after filming these workouts.
3. The Hard Core Club is my class in action. It is a 50+minute workout full of creative and intense moves. Great for instructors or personal trainers who want ideas. Also, the perfect workout for anyone who can do a kick-butt workout on their own.
4. Instructors, don’t forget that you can bring Horizontal classes to your club. Check the website out for more information on how to make that happen.
5. Idea: Start a “recipe box” of Horizontal club workouts. Each week pull out a new workout. This will keep things fresh for your body and your mind.
6. The Getting Started series of Horizontal DVDs are a must have (Getting Started/Getting Stronger/Get Rolling). Like the 101 Club dvds, they are short and intense and can be worked into any busy schedule. Great for athletes who want to work on core strength and endurance. Definitely makes you stronger and faster at any sport.
February 2011 Fitness Tips
- Set goals for the year. Do something you have not done before (half marathon, triathlon, trail running etc.)
- Get Horizontal...It works. Join the Hard Core Horizontal Club or the Horizontal 101 Club for new workouts every month.
- Make sure you are doing interval cardio training 2-3 times per week.
- Interval workouts should be hard (out of your comfort zone). Remember effort = energy = fuel = calories. More effort, more calories burned.
- Stretch after every workout. Flexibility gives you greater range of motion so that you can workout harder and helps prevent injury. It’s important!
- Rest. Take at least 1-2 days off every week. Listen to your body. Resting is a key component of a balanced fitness routine.
November 2010 Fitness Tips
- Make sure you are adding interval classes or workouts to your cardio mix.
- Donít forget to cross train. When you do the same thing all the time, you do not burn as many calories and you increase your chances for injury.
- Donít forget to stretch after each workout. Even 5 minutes of stretching makes a huge difference in flexibility. Being flexible will help you workout harder and avoid injury.
- Try to incorporate yoga into your fitness routine once per week.
- Use one of the basic Horizontal DVDs when you are in a time crunch. Getting Started, Getting Stronger require no equipment and can be done in 20 minutes. Get Rolling requires 20 minutes and a stability ball. All three will give you a great total body workout in minimal time.
September 2010 Fitness Tips
- Intensity. Incorporate it in your cardio workouts at least 2 times per week.
- Challenge/confusion/consistency...is what builds muscle and defines your body. Doing Horizontal Conditioning 2-3 times/weekmeets all of these criteria.
- Horizontal...there is nothing like it. It tones, defines. Results are amazing WHEN done consistently. Find a way to incorporate it into your exercise routine.
- Check out the Getting Started Special on line. Three kick-butt DVD’s that require minimal to no equipment. They are perfect to use and do when you are in a time crunch.
- Try to incorporate running into your cardio this Fall. In moderation, it does a body good. It strengthens bones and burns calories. Some studies have shown that it is even better for weight loss than spinning.
July 2010 Fitness Tips
- Make sure you are incorporating HIIT (High Intensity Interval Training) into your cardio workouts. Need to really push yourself outside of your comfort zone.
- Muscle (and clean eating) is the key to weight loss. Make sure you are challenging yourself with your muscle workout. If it is easy, you are not doing much to develop muscle tissue.
- Add Horizontal Conditioning to your muscle routine 2-3 times per week. Nothing tones your body from the inside out like Horizontal Conditioning.
- Don't forget to cross-train. This is a great time of year to add swimming to your mix of cardio sessions. Could do 20-30 minutes on the treadmill (or whatever) and 20-30 minutes of laps in the pool. What a great workout!
- If you teach classes, try teaching one of the Horizontal Conditioning DVDs backwards. Start with the last exercises and work your way back to the first exercises. It totally throws a new spin on things and makes it incredibly challenging.
May 2010 Fitness Tips
- For best results, do Horizontal Conditioning three times per week. Try one of the new DVDs.
- Horizontal Conditioning volume 4 is a Hard Core full class using the stability ball, weights, and a step. It is full of creative and challenging ideas for you and your class/clients.
- Horizontal boot camp is one of the hardent workouts I have ever done. It mixes Hard Core Horizontal moves with high intensity cardio. It is a cardio + muscle workout all in one. Great to incorporate into your routine once a week.
- Getting Stronger is the sequel to Getting Started. It contains two twenty minute workouts that are more challenging than Gettign Started, but still only uses body weight. These two DVDs are great to take when you travel since you don't need any equipment.
- Get Rolling is one of my favorite workouts. It includes two twenty minute workouts. Moves are basic, but very challenging. You only need a stability ball, which adds incredible intensity to the Horizontal moves.
March 2010 Fitness Tips
Getting ready for bathing suits, shorts, and tank tops!
- Cardio 3-5 times per week (40-60 minutes)
- Cross train. Pick at least two activities you enjoy.
- Put intensity into some of your workouts. At least 2 high intensity sessions per week.
- If you do cardio over 5 times per week, cut back. Less is more.
- Overload your muscles 3 times per week. This will define your body and boost your metabolism.
- Don't forget to incorporate Horizontal Conditioning into your muscle workouts. Get your abs ready for those bathing suits.!
January 2010 Fitness Tips
- Mix up your cardio...do some interval workouts and some steady state workouts.
- Cross train. Pick at least two activities that you like. Don't let your body get used to just one method of training.
- Get Horizontal at least 2 times per week, preferably 3 times per week to get faster results (summer will be here before you know it).
- If you are doing Horizontal moves on your knees, try to get on your toes. Try to continue to push yourself as you get stronger.
- Remember your muscle workout should be hard. If it is not, you are not going to get much in return. Work hard...be hard! :)
October 2009 Fitness Tips
- Plan...plan...plan...when will you do your cardio, do your muscle. Fit it in. You may have to be more flexible with your schedule. Thats okay. Just do it. It matters.
- If you can't fit in all of your cardio for a week, make the sessions you do longer or more intense.
- Remember to use Horizontal Conditioning - Getting Started DVD for a quick, intense muscle work out. No equipment necessary and just 20 minutes will kick your butt...which is what you want! For more intensity, put your feet up on a step and do the exercises at a decline.
- Think about some fitness goals for 2010. Consider trying a sprint triathlon or a 10K or half marathon...just something you have never done before. You want to always improve and try new things. Keep your body challenged and confused!
August 2009 Fitness Tips
ALWAYS WORKOUT BOTH CARDIO AND MUSCLE BEFORE YOU GO. Just 10 minutes of Horizontal Conditioning at the end of a cardio workout goes a long way.
- Don't go to the party/game hungry. Always have a meal or snack with carb and protein (fat too, if you need it to last longer) before you head out.
- Bring foods that you can eat:
* veggies with Greek yogurt dip (see recipe from June newsletter)
* cut up fruit
* peanuts/pistachios in shell (will make you work for it and eat less)
* parmesan cheese chunks
* veggies and hummus
* can use celery to dip in anything (much better than pita/bagel chips or crackers)
* edamame (in pod...again, make yourself work for it)
* grilled chicken strips
* cold cuts dipped in hummus
* cold cuts wrapped in lettuce/cabbage leaves
* light beer and wine
* water or sparkling water with lime
- Chew on sugar-free gum. It will help keep you from snacking.
April 2009 Fitness Tips
It is almost bathing suit season....YIKES!!! Continue getting your body lean.
- Make sure to get a cardio workout 3-6 times a week. Workouts should be 30-60
minutes. Vary the intensity and duration (run longer, faster). Cardio workouts along
with fueling properly, will get rid of the insulation that has been put on your body over
the winter months (pay back for holiday eating!)
- Don't get stuck in a rut. Be sure to cross train. If you are a runner....bike, swim, If you
are a spinner...run, swim. Don't let your body get used to one activity.
- Don't forget to challenge your muscles, especially your core. Do Horizontal
Conditioning 3 times per week for at least 10-20 minutes to see results. (3 times a
week for changes and 2 times/week for maintenance). Take the Getting Started dvd
on vacation (yes....you still have to do it on vacation). Getting Started is challenging,
but does not require equipment...just your body weight.
- Be patient! Keep doing the right thing with your eating and exercise (most of the time) and you will see REAL results. It just takes time.