Posts tagged ‘gym’

January 12, 2013

Using Workout Time Well: A Personal Trainer’s Tips

KO

One of the many benefits of nutrition school is the wonderful friends that come with it and the wonderful knowledge, backgrounds, and passions that they have to share.  Katie Occhipinti has been a personal trainer since she was 18, once competed in a figure body-building competition, comes from a family of personal trainers, and has an undergraduate degree in Exercise Science. I’m always chatting with her about workouts and her training (and trying to squeeze out some new ideas), so I figured I’d ask her to write a guest post and share some tips and pointers from her vast pile of fitness knowledge & experience. If you like what you’re reading here, check out Katie’s blog at noskinnygirls.com

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Time, or lack there of, is one of the biggest obstacles we face when trying to stick to our exercise regiment. Whether it is getting in a run before work or pumping some iron in between classes, making the most of our gym time is crucial. Try incorporating some of the tips below to get the biggest bang for your buck. You will see that kicking your own ass at the gym does not take long.

1.  Circuit train. Circuit training is a popular style of lifting weights. It consists of going through a series of exercises (usually 3 different exercises) and upon completing the last exercise in the series, beginning back again at the first exercise. Circuits are usually done 3, 4 or even 5 times through. If you are FIRST starting out, it is perfectly fine to go through your exercises one or two times through and then increase the number of rounds as the weeks go on. The benefit? Constantly moving from one exercise to another will help you maximize calorie burn and will allow you to strengthen many different body parts in one workout. 

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February 19, 2012

The Strength Part of the Gym Is Not Male Exclusive

Sometimes I do weird stuff in the gym. I stare (to learn new moves), I make badass psycho faces (to amp myself up), and I mouth the words to almost every single song I listen to (because it’s fun). But today, I think my weirdness reached a new level: I walked around the gym and counted people.

There were 27 people doing cardio work. 20 of them were women.

There were 19 people doing strength training. 2 of them were women.

Are men & women really that different that our bodies require completely different forms of exercise? Absolutely not.

I watch a lot (read: all) of The Biggest Loser for a number of reasons, and something that I have been recently paying attention to is that the workouts that the trainers put the men & women through are essentially the same. You don’t see Bob screaming, “Ladies–ellipticals! Men–squat presses!”.

I’m not a fitness professional, but it’s easy to see that both strength work and cardio work are crucial for fitness. Strength work  builds muscle, and cardio work uses muscle — they balance each other out. If your muscles are stronger, they’ll be more effective during cardio.

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June 1, 2011

The Best Run. Ever.

I just got back from the best run of my life.

Well, I wrote this on Monday afternoon and now it is Wednesday night. But I’m not changing the tense because I don’t want to.

So yes. I just got back form the best run of my life.

My iPod battery was dead, I wasn’t anywhere near my favorite paths, I forgot my heart rate monitor, it was 88 degrees, humid, and overcast.

Not exactly ideal conditions, huh?

But it was So. Much. Fun. Probably the most fun I have ever had running, actually. These vibrams continue to make me into a completely different runner. But I’ll do more of a Vibram update in another post — here I want to write about the surprising joy of the run I just finished, because it was like nothing else I’ve experienced. And I am so relaxed and happy and sort of in awe of what running can be and can feel like.

Damn, these Vibrams are making me into a crazy hippie. I’m even laying out in the park, handwriting this post. Still sweaty from the run, still wearing the “shoes,” and just feeling amazing.

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March 15, 2011

Guest Post — 10 Steps to Stay Motivated to Work Out

(that's my plane hair)

World, meet Michelle, who I adore & think is awesome. I think you guys will get along.

Despite having only ever seen each other’s faces one time after an early morning flight I took to Chicago, we are best friends. It’s true. Ask anyone. We know each other through a WeightWatchers.com board, share a lot of the same head space, struggle with a lot of similar things, and generally support each other and kick each other in the face when one of us is being stupid in terms of making smart healthy choices in life and keeping our heads on straight. There tend to be almost daily face-kickings. It’s good stuff.

Someone recently asked Michelle to share, via e-mail, how she stays motivated to work out, and she pulled this (perfect) list together. She told me about it, and I asked if I could share it with the world, because I just believe that most awesome things ought to be shared with the world. So, world, here are my lovely and badass friend Michelle’s 10 Simple Steps to Staying Motivated to Workout. Enjoy!

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