Surprisingly NOT New York’s Finest Fare (Part I) — Maialino
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One of my favorite upper body exercises that hits all of the major muscle groups.
This exercise can be a little scary at first when you are passing the bar over your face. So start with light bar, get the flow down, and then add some weight.
Last week I was talking to you about setting up your form before you start an exercise. You’ll see more results using less weight if you do a movement properly.
Trainer Kelley and I were discussing that everyone wants to tone up their back, but very few people know how to do a bent-over row properly.
Check out this video where Kelley breaks down the setup for you and clarifies where where people usually go wrong.
Reader Kristin just wrote saying she couldn’t find my at home workout that “KICKED HER ASS.” Sometimes keeping it simple can be challenging. I believe this is the one she is looking for:
When you can’t make it to the gym but feel the need for speed, you gotta improvise!
Between calls and emails today, there was no way I could escape my desk for more than 30 minutes. If I went to the gym, that would cut my workout down to about 18, and then really what’s the point.
So here’s what I did to get my heart racing today:
- 4 quick laps around the block
- 20 lunges each side, 20 squats, 20 push ups, 50 crunches
- 10 step ups (onto a chair or bench) on each leg
- 40 arm raises*, 20 pulses, 20 full extension
With support from my little cheerleader (Mason), I was able to repeat steps 2-4 2 times quickly.
Off to the shower!
* Arm raises = use something about ten pounds. A light chair will even work. Grabbing the seat on either side, arms bent at 90 degree angle, raise and lower. Pulses = range of motion limited to shoulder height and pushes up about 3 inches. Full extension = push up as high and you can and lower slowly down below your shoulders.
Form is the most important component to exercising safely and efficiently.
When we work out on our own for so long, our bodies become trained to rely on stonger muscles to complete an exercise so we can increase the weight we are pushing/pulling. But, we actually aren’t preforming the movement properly so certain muscle groups are neglected. When I help friends correct their form, they often find they can’t use the amount of weight they are accustomed to because now they are using the muscles for the exercise , which aren’t strong enough to support the weight.
So before you start any movement, make sure your body is in the proper position to isolate the right muscles. Standard form, shown above, is applicable in MOST exercises, standing or sitting. Here’s the checklist you should go through in your head before you start moving:
Now you’re ready to go. You’ll notice that when you start with the proper form, the exercise is harder, so lighten up the weight you’re using. Even though the weight is less, you’ll see more results in the muscles that have been secondary for so long.
Not only will you grow stronger, but you’ll also prevent future injuries by using the right form.
Towels aren’t just for drying off. They can also make you dripping wet…with sweat that is.
Check out Kelley’s towel workout to strengthen and tone your chest. As you’ll see, I found the exercise to be pretty tough – I had to use a lot more core than I expected.
Try it out and tell us what you think in the comment section below.
So you’ve read MTM Trainer Kelley’s posts, but you have yet to see her in action.
Today, we spent the day at fit gym in Houston (where she trains and teaches daily) to shoot some videos for her upcoming Monday posts. Let me tell you, as a girl who considers herself in shape, I was challenged (and panting) with every combo Kelley offered.
The videos will come in the following weeks. Today, I’ll give you a sneak peak inside her spin class.
Let’s be honest, the elliptical doesn’t simulate running, so let’s utilize the machine in other effective ways.
Just as in my spin workout, I like to take a song or two to isolate and strengthen particular muscle groups.
Above I’ve shown two different set-ups to focus on two different groups. Here’s how you use them.
Isolation #1 – Glutes on a slow climb.
Isolation #2 – Lower Abs in a sprint.
Obviously the right music is helpful to set your pace, so make sure to stock your playlist with a variety of beats.
Last year I did a video while I was actually on the elliptical that I later edited to show you parts of my entire workout. Click here to watch.
I got an awesome question a few weeks ago about swimming for fitness. The question was whether or not a swim-heavy workout routine is effective for weight loss. It seems experts are rather confused on this issue, so let’s address it!
First, I have to say, if you discover a type of exercise that you love, it should DEFINITELY be part of your routine- you can always balance what you love to do with the types of movement you feel you need to do.
Swimming is a unique form of exercise because you can get a cardiovascular workout while also building strength as your body pulls itself through the water. The reason some experts are on the fence about using swimming as a stimulus for weight loss is because some studies have shown that although swimming can burn a significant number of calories, the weight loss would not be as significant as “land based” training burning the same number of calories. Many of these studies, however, fail to account for water temperature and diet. The water temperature may have a significant effect on metabolism, appetite, and fat storage. Swimming in cold water has been shown to significantly increase appetite (we have all had that ravenous feeling after being in the pool) and can cause your body to store subcutaneous fat (which acts like a built in blanket!). So, swimming in cold water could be detrimental to weight loss, while swimming in room temperature or warmer water has been shown to be nearly as effective as land-based training.
Bottom line: swimming is a great total body workout and you can see great results when it is used appropriately in your workout routine. If you love swimming, I would recommend using it as your workout 2-4 times per week combined with 2 land-based cardio workouts and at least 2 days of weight training. Using swimming as your only mode of exercise would not be optimal for a few reasons. The “weight bearing” aspect of land-based training is important to stimulate bone and joint strength. In addition, mixing up your workout routines will keep your body responding to the exercise stimulus you are placing on your system. Once we get close to our goal weight, if we don’t keep our bodies guessing a least a little bit, we will never make it over the dreaded plateau.
I can’t remember the last time I sweat as much as I did last night in Melanie’s spin class at Soul Cycle!
When she took my classes, she was the obvious rockstar (who, truth be told, is a stronger rider than I am).
Last night she commanded a packed room with an incredible playlist and perfectly choreography to hit the beats. She pushed us to the limit and we loved every minute of it.
I’m checking the schedule at all of the NYC locations to see when I can get back in her class asap.
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