Home » personal training

Tag: personal training

The 12 Days of Fitness

   

12 days of fitness
The holidays are here again and it’s time for another 12 Days of Fitness workout routine.

       

This routine is the perfect quick and easy exercise plan to help you include a little activity each day, even if you’re pressed for time. This workout gradually increases in activity and reps each day, but even day 12 can be completed in less than 15 minutes.

On each day you’ll do a corresponding number of the given activity along with all of the days that came before it.  For example: on day 3 you’ll do 3 burpees, 2 push ups and 1 mountain climber.  On day 8 you’ll do 8 floor cobras, 7 lunges, 6 wall angels, 5 jumping jacks, 4 donkey kicks, 3 burpees, 2 push up and 1 mountain climber and so on.

12 Days of Fitness Workout

12 days of fitness

This 12 Days of Fitness workout can be adapted to fit many skill levels. Exercises can be substituted, progressed or regressed as needed. Rest periods can be added as needed too. Make this workout work for you.

And remember, you should check with your doctor before beginning this or any exercise program to ensure you are safely able to participate.  This routine may not be suitable for everyone and you assume any an all risk if you choose to participate.

If you want to participate in more fun holiday workouts give these a try:
12 Days of Fitness Exercise Routine 2015
12 Days of Fitness Exercise Routine 2014
12 Days of Fitness Exercise Routine 2013

 

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Fitness Gifts for Christmas

   

The links in this post contain affiliate links and I will receive a small commission if you make a purchase after clicking on them.  Thank you for your support.

       

fitness gifts for christmas

Are you looking for fitness gifts for Christmas?  Whether it’s a gift for that special someone or a little something for yourself you’re sure to find a gift or two here that will be a great addition to someone’s fitness gear.   Fitness gifts are great because they can fit into many budgets.  Small items like towels and jump ropes are great for stocking stuffers and the bigger items are perfect under the tree.  I

Fitness Gifts for Christmas Under $50

This stylish Natural Fitness Yoga Hand Towel made of micro fiber is perfect for taking to yoga or carrying with you in the gym.
This C9 Champion Adjustable Speed Jump Rope is great for cardio whether your at home or on the road. Jumping rope is good exercise for a variety of ability levels so this jump rope makes a versatile gift.
You can use this Gaiam Classic Blue Backless Balance Ball Chair at home or at the office for sitting.  Dismount the ball and you’ve also got a fully functional stability/balance ball to use during a workout.
You can use the Stamina AeroPilates Magic Circle with Workout DVD for improving muscle strength throughout the body, especially in problem areas like the inner and outer thighs, upper arms and chest.  The padded grips help with better control and grip while exercising.
The GoFit Pro Gym-in-a-Bag is perfect for doing strength building exercises without the nuisance of dealing with bulky weights.  With three levels of resistance bands, handles, ankle straps, a door anchor, instructional DVD and carrying bag you’ll be ready to workout anywhere.
This Everlast Wireless Fitness Tracker Watch is a great way to keep track of your heart rate throughout the day and during exercise.
The GoFit Power Loops Set provides three levels of tension in a portable and easy to use format.  Great for leg and arm workouts, this set also includes handy fitness cards with usage suggestions.
Marcy High Impact Mats are a great option for creating a home gym space. They can be use under equipment or used to create cushioned floor space for your workouts.
Whether you’re actively into fitness or not this GoFit Foot & Hand Massage Roller would be a welcome gift for anyone who could use a little foot and hand TLC.
Rejuvenation Hand Invigoration Putty is a great tool for at home or on the go.  Target your hand muscles to help improve strength and dexterity while squishing away your stress.
Use  the GoFit 9′ Stretch Rope to help improve your flexibility.  An included manual will guide you through exercises to improve your range of motion.
The Gaiam Yoga for Beginners Kit includes a mat, foam block, strap and instructional DVD, perfect for anyone looking to start practicing yoga.
This Gaiam Restore Deep Tissue Roller can be used to soothe sore muscles after working out or a hard day of work.
This Gaiam Total Body Balance Ball Kit is a great way to start incorporating a balance ball in your workouts.  The instructional DVD features Tanja Djelevic.

Fitness Gifts for Christmas Under $100

This Ignite by Spri Fitness Bench is a versatile piece of gym equipment that will provide a solid surface for sitting and reclining activities in your home gym.
The Misfit Shine 2 Activity + Sleep Tracker is a great little tool for tracking your steps, calories, sleep and more.  It even includes a gentle vibrating reminder to get moving.
With gloves, an inflatable punching bag and a 20 minute DVD workout included in this Everlast Everflex Cardio Strike Bag Kit you’ll be ready to start boxing your way to fitness.
The Sunny Health and Fitness Twisting Stair Stepper with Bands is the perfect little fitness tool for adding extra activity to your day.  It’s small footprint allows you to move it around and store it easily.
The Body Solid Tools Package includes a stability ball and three sets of hand weights.  The varying weights will allow you to do different exercises and make strength gains without having to rush out and buy new equipment.
This Body Solid Tools Core Essentials Package contains almost anything you would want to start a small home gym for doing body weight type workouts.  With a mat, bands, weights, parallettes and more all included in this kit you’ll have all the basics covered.

When searching for fitness gifts for Christmas make sure you take the recipient’s ability level and needs into consideration.  You may also want to ensure the recipient actually wants a fitness-related gift.  Despite your best intentions fitness gifts to those that aren’t expecting them can sometimes be met with a lack of enthusiasm or even with hostility.  It’s best to save this type of personal gift for someone you are certain would enjoy it.

Please note: The items listed are sold by a third party retailer and I have no control over the item, price, quality, third party item description, item changes, updates or incorrect information provided by the retailer.  Please contact retailer should you have any issues or questions regarding the items shown in this post.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post contains affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. This does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Build a Great Home Gym Without Breaking the Bank

   

Today’s article on how to build a home gym was written by guest author Harry Wilson. If you’d like to get in touch with Harry please check out his contact info at the end of the article.

       
home gym
Pixabay

Everyone leads such busy lives in today’s wired world.

Just grabbing the time to travel to and from the gym is often excuse enough to postpone the session. That’s before you’ve even thought about working out!

More and more people want to build a home gym on a budget.

We’ll give you some handy hints on creating a suitable exercise environment at home without the need for fancy equipment like inversion tables or recumbent bikes.

First Thing’s First

Before heading off to buy anything at all, there are 5 simple pointers to think about.

  • Motivation: Home gyms are not for everyone. Some people need the discipline of an organized schedule or they lose interest and momentum. If you embrace a healthy, active lifestyle and have plenty of motivation, a home gym is cost-effective and saves you time. Be honest with yourself. Is this you?
  • It’s Not A Race: Assembling a worthwhile home gym can take years. Start methodically with the essentials. Build as you progress.
  • Reasons For Training: Analyze why you are working out. Is it for general cardio, weight loss or strength training? Perhaps it’s a combination or maybe some resistance training? Be clear about what you want.
  • Space: You’ll ideally find a dedicated space or room in your house. As long as you have space for your equipment and a full-length mirror, you’re good to go.
  • Budget: Work out how much you can afford to spend initially and stick to your budget. You can buy more equipment over time.

Equipment

1) Weight Bench, Olympic Barbell, Weight Plates

The trusty bench and barbell should be the staple of any home gym if you want to lift weights.

This is heavy and bulky so buying this equipment online is a wise idea.

When using a barbell alone always be extremely careful not to overdo it. It’s always best to have someone close by to spot you.

2) Dumbbells

If you want to use free weights, a good set of dumbbells is a sound investment.

Dumbbells are incredibly versatile. You can use them with or without the bench. For superb strength training, use these weights either individually or paired up.

You can choose from hundreds of exercises and target all muscles.

Boredom is the enemy of progress when you’re working out so mix it up with a good pair of dumbbells. Keep your muscles guessing and growing.

3) Kettlebell

A third option for weights is a kettlebell.

Made from cast metal, this resembles a cannonball with a handle grip.

The traditional Russian version weighs 16kg. If you are ready to lift some serious weights, kettlebells are fantastic for squats, swings and other ballistic movements.

4) Rack

With all these weights, you’ll need a solid rack if you work out hard.

Seek out a rack which takes attachments so you can add on a pull-up bar and get more bang for your buck while saving space too.

5) Punch Bag

In addition to promoting high-intensity workouts, punch bags are a wonderful way to vent the stresses of modern life.

Put your body through its paces while also clearing your mind.

6) Rowing Machine

If you want a great cardio session that will benefit your arms, legs and torso, a rowing machine is a smart choice.

As well as the health benefits, rowing machines are generally lightweight and easy to fold up so they make a great addition to any home gym.

7) Elliptical Machine

Unless you are lucky enough to live in a mansion, space will invariably be an issue in most home gyms.

Rather than opting for a straight exercise bike, why not choose an elliptical machine instead?

Whether you want to tone up or lose weight, ellipticals offer a full-body workout and a fantastic burst of cardio.

8) Stability Ball

A stability ball, often known as a Swiss ball, looks like an oversized, reinforced beach ball.

These are great for really testing your abs, improving balance and stability.

An added bonus is that stability balls help with rehabilitation of hip, back or knee injuries.

9) Ab Wheel

These inexpensive and ingenious devices merit a place in any home gym.

An ab wheel is great for fully body tension exercises alongside its intended purpose of honing your six-pack.

This really will be ten dollars very well spent.

10) Mirror

Last but by no means least is that full-length mirror.

This is not a question of vanity. Form is everything when you are training.

Pick yourself up a mirror and make sure that, rather than rushing through your reps, you watch yourself closely. Perform each move slowly, deliberately and to the best of your ability rather than obsessing about numbers.

Wrap-Up

OK, you now have the makings of a highly respectable home gym.

Remember, don’t think you need to accumulate all of the above equipment at once…

Go slowly, focus on what you need most and enjoy!

Harry WilsonAuthor Bio

My name is Harry Wilson. I’m the author of www.goodhealthplanning.com. Whether it’s workout routines, diet ideas or a guide to the equipment you need, we’ll help you get in the best shape possible. Follow my twitter: @ghealthplanning

The New Nutrition Facts Label

   

Have you seen the new nutrition facts label from the FDA?  On May 20, 2016, the FDA finalized a new version of the nutrition facts label for packaged food and there are lots of positive changes coming to consumers as a result.  While the general format is still one we are all pretty familiar with there is some new and different data being presented on labels that will hopefully help consumers make more informed food choices.

       
new nutrition facts label
From the FDA website

What’s the same on the new nutrition facts label

The general format is basically the same one we are accustom to seeing.  Calories, fat, cholesterol, sodium, total carbohydrate, protein and vitamin info is all listed like normal.

What’s different on the new nutrition facts label

The serving size is now listed in bold.  The serving size has also been updated to reflect more realistic portions, i.e. a 20 oz. bottle of soda is now shown to be a single portion, as is a 12 oz. can.  Packages that are larger than a single serving, but could potentially be consumed as one serving, will show dual columns of info, one for an individual serving and one for the whole package.

The calorie count for a serving is now shown in larger, bold text.

Added sugar must now be declared under the carbohydrate stats.

Daily value information has been updated to reflect newer scientific research.

Specific nutrients listed have been updated to reflect the addition of vitamin D and potassium in this section.  Vitamins A and C are no longer required to be listed.  Nutrients are also listed as an actual amount and a percentage now, rather than just a percentage.

Why I like it

Added sugar
Ever since doing Whole30 I have been keenly aware of added sugar. It lurks in the strangest things from chicken stock to pasta sauce and nearly everywhere in between. I have lamented it’s inclusion on many occasions. Added sugar can be a bit tricky because there are so many different ways it shows up. It can be listed as sugar, cane sugar, corn syrup, high fructose corn syrup, fructose, dextrose, lactose, maltose and this isn’t even a complete list. With so many ways for it to sneak into the ingredient list you really had to play detective to make sure you knew what you are getting. The added sugar section will now help you quickly identify whether additional sugar has been added to a product above what is there naturally.  In my opinion everyone wins with this update (except the sugar industry who seems very angry over this change).

Serving size
Sure, you can mathmatize any current package to see just how many calories and nutrients you are eating when you go over the single serving portion, but not everyone has the time or inclination to do so.  Making serving sizes more realistic, along with providing nutritional information for entire packages when it’s likely to be eaten in a single serving will help everyone make choices based on a broader picture.

Overall I think the changes to the the new nutrition facts label will be very positive.  A more informed consumer will have the power to make smarter decisions.

Please note – Info provided within this post may not include or reflect all the specifics on the new nutrition labels.  I make no warranties or guarantees about the accuracy of the information posted here.  If you want the full scoop straight from the source be sure to check out the FDA’s website regarding Labeling & Nutrition.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.

Slowly Getting Back to Normal and an Anniversary

   

Slowly Getting Back to Normal Things are slowly getting back to normal after having surgery. The pain is fading, the incisions are mending, the tiredness is being replaced by more energy. Now that things are moving in a positive direction I am looking to get back into the swing of my normal routine.

       

This healing process has given me a lot of insight into the amazing capabilities of my body. At first I was worried that I would devolve into a gooey mass during recovery, but I definitely did not. Once I gave myself permission to chill out, not stress about activity, not stress about food and just take care of myself by resting a big weight was lifted off me. While some people extol the virtues of getting right back into their regular exercise and eating patterns as soon as possible after a something like this, I just wasn’t feeling that at all.

After having experienced the recovery process for myself I have an even deeper appreciation of how different everyone’s bodies are. Maybe some people feel like they can pop into the gym for some heavy lifting a couple weeks after surgery (definitely not recommended at all), but for others it may take weeks and weeks to feel good enough for any activity. And you know what, that’s totally okay! I will definitely be able to use this experience when working with clients who are going through similar situations.

Getting back to normal for me means getting back on track with my 500 mile goal for 2016. I really put that goal on the back burner with everything going on and I feel like it’s time to step up and make it happen. Meal prepping also fell by the wayside and getting back in the kitchen will definitely be a good way to help me transition back to eating a bit more healthy.

In other news, today marks the five year anniversary of Former Fitness Flunky! When I created Former Fitness Flunky I set out on a mission to share my own story and educate and inspire others. It’s been an interesting endeavor. The internet continues to expand daily as a great weight loss resource for help, advice, support and really bad information too. I didn’t realize until well into becoming a personal trainer just how difficult it could be to fight against the unhelpful and even potentially dangerous information and ideas that persist regarding fitness, exercise and diets – stuff that proliferates like wildfire. Over these years I’ve found my own niche that I’d label as “moderation”. No crazy dieting, no crazy fitness routines, just a focus on sustainable changes that positively impact weight and overall fitness. I’ve tried to share this idea of moderation as much as possible over the past five years as I truly believe it’s the key to lasting success. My ideas, style and approach may change with time, research, new discoveries and my own experiences, but for now I am going to stick with what I see working. I’m going to keep on sharing what I know in hopes that it inspires someone (or many someones!) to make positive changes.

About the Author
Alicen Ronan is a Kansas City personal trainer, fitness coach and writer. She has been a certified personal trainer since 2009 when she decided that she wanted to help others make positive lifestyle changes. She is available for personal training and fitness coaching 7 days a week both in the Kansas City metro and virtually.

If you liked this article please share it with your friends! Use the share buttons to post it to Twitter, Facebook, Google+, Pinterest and more.

Sign up for the Newsletter

This post may contain affiliate or sponsored links. Any link which leads to items/services for purchase outside this website may result in a commission or flat rate payment to Former Fitness Flunky, LLC or it’s owner. Please be advised that this does not impact the price you pay. Please read the Affiliate Disclosure for additional information.