How to build your own workout routines (great article with videos)

Here’s a great blog post with exercises specific to the gym, but also includes a video for single leg exercises that can be done at home:

Single leg resistance exercises are a great way to improve leg strength without having to continually load your spine, as with squats. They are also really useful if you can’t make it to the gym.

How to Build Your Own Workout Routines – Advice from a Two-time Olympian

Full article

Interested in a personalized at-home fitness program?

Contact HomeBodyFit today!

 

I say Tabata, you say 15 calories per minute

Tabata push ups
Tabata push-ups are one of my favourite circuits

My clients know me well enough to expect Tabata circuits to be a regular part of thier at-home training sessions. Why do I love this four-minute, high-intensity approach? Because Tabata circuits torch calories, facilitate weight loss and challenge everyone, from beginners to pros.

Simply put, high intensity equals results. So even if you work out for less time, as long as you give it your all between rests, you will burn an average of 15 calories per minute.

What is a Tabata circuit?
Alternate between 20 seconds of high-intensity exercise (e.g. burpees) and 10 seconds of rest for a total of 4 minutes. Allow for at least one full minute of rest between circuits.

What keeps it interesting is you can switch between exercises (for example, alternate burpees and Russian twists). As long as you work hard (and take full advantage of your rests), these circuits will elicit results.

Learn more about Matt Johnson and HomeBodyFit At-Home Personal, Couples and Group Training

 

Need a plateau buster? Men and women: Increase your weight!

Men and women lifting hand weights
Contrary to popular belief, adding a couple of extra pounds on your hands weight won’t lead you to bulk up

Have you noticed that the hand weights that used to challenge you and leave you pleasantly sore after a session are feeling a little underwhelming? If yes, it may be time to increase your weight.

Different goals for men and women
My male clients, for the most part, greet this suggestion with open arms. Women on the otherhand are often uneasy with the suggestion of lifting more weight, suspicious that it will cause them to bulk up.

To these clients (and women alike), let me assure you that a couple of extra pounds on your hand weights will only help you with toning and increasing muscle definition (not bulk), which helps one burn more calories at rest (and lead to weight loss and a more toned and athletic body).

What if I do want to bulk up?
If your goal it to increase muscle mass, this can be done…and it is a purposeful program (coupled with a meal plan that increases caloric intake substatially). Before I embark on any at-home program with a client, we discuss your goals and any initial questions (and any that come up along the way).

If you answer yes to any of the following, it may be time to talk to your trainer about increasing your hand weights:

  • Your progress plateaued
  • You have never increased your hand weight
  • Your weights are no longer a challenge to lift
  • You can do endless reps

Interested in at-home training and meal plans, contact HomeBodyFit to achieve your fitness goals!

 

 

I don’t diet,” says Jennifer Lawrence

2014, THE HUNGER GAMES -  MOCKINGJAY - Part 1, Jennifer Lawrence
A refreshing attitude. “I don’t diet,” says Jennifer Lawrence.

Jennifer Lawrence has the right idea about dieting.

“I don’t diet,” she tells Glamour Magazine. “I do exercise! But I don’t diet. You can’t work when you’re hungry, you know?” 

We agree! And kudos to Lawrence for speaking out against dieting. At HomeBodyFit we promote a healthy lifestyle and not fad or crash diets. Our clients are encouraged to never diet and instead feed their bodies nutritious foods when hungry in order to keep their energy levels up. HomeBodyFit founder Matt Johnson writes:

In fact, I eat more now than when I was overweight, I simply changed what and when I ate certain foods. I have developed a program that works for me and our clients. We can show you how. 

Lawrence also told Glamour, “It’s nice being in shape for a movie, because they basically do it all for you. It’s like, ‘Here’s your trainer. This is what you can eat.” 

Learn more about HomeBodyFit’s At-Home Fitness Programs

 

Burn an extra 300+ calories a day in just 4 minutes

How to do Mountain Climbers
How to do Mountain Climbers

Mountain Climbers are an incredibly challenging exercise, but they are worth it! They scorch calories, boost your metabolism, pump up your heart rate and strengthen legs and core muscles. And the best part is…you can do them anywhere!

Even if you only do one HomeBodyFit circuit, (below) you’ll boost your calorie burn for the day – 300+ calories worth!

How to do Mountain Climbers

  1. Come to a push-up position with your knees off the floor and your hands shoulder-width apart. Your hands should be positioned slightly ahead of of your shoulders and your fingers pointed forward.
  2. Bring one foot forward like a lunge and place it on the floor under your chest with your thigh towards your chest. Keep your other leg straight and strong and your toes are tucked under with your heel up. Engage your abdominal muscles to stabilize your spine and pull your shoulder blades down and back.
  3. With your hands firmly on the ground, abdominal muscles engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as legs switch positions. Repeat at maximum intensity for best results.

HomeBodyFit Tabata Mountain Climbers – Advanced

Work this circuit into your next session. All you need is a stopwatch. Remember, for best results you need to perform these at maximum intensity. 

Perform mountain climbers (engaging your abdominal muscles and keeping your shoulders strong) for 20 seconds. Rest or 10 seconds. Repeat 8 times.

Interested in starting an at-home fitness program and meal plan? Contact HomeBodyFit for a FREE Consultation.

 

 

Remember chin-ups from gym class? Work your back and biceps at-home with a chin-up bar!

How to do Chin-ups (Pull-ups)
Work your back and biceps at home with a chin-up bar!

Chin-ups (or Pull-ups) are an excellent body weight exercise you can do at home with a chin-up bar…or head to your local park and use the monkey bars.  Combine them with push-ups and you have a balanced, major-muscle groups circuit and a solid cardiovascular workout.

How to do Chin-ups and Pull-ups

Chin-ups

  • Face the bar and grab it with your palms facing you, keeping your arms shoulder width apart
  • Pull yourself up…and the trick is to do it slowly (when you jerk yourself up, you don’t get the full benefit of the chin-up)
  • Keep your body steady and don’t sway

Pull-ups

  • Face the bar and grab it with your palms facing away from you, with your arms beyond shoulder width apart
  • Pull yourself up…until your chest touches the bar, concentrating on your lats (the muscles below your armpits)

Note: This method is the more difficult of the two, so take your time and build up to this one.

Interested in starting an at-home fitness program? Learn more about HomeBodyFit here!

 

Listen to your trainer…it’s a good thing to eat before bed

It used to be that eating before bed was considered to be a big no-no for weight-loss. This is no longer the case. In fact, if you’re working out on a regular basis and eating considerately throughout the day, a bedtime snack is ideal for weight-loss and muscle gain. However, this doesn’t mean that bags of chips and ice cream are on the menu. Instead, choose wisely so that your snack fuels your body and assists with important repair processes. We like sugar-free options…

HomeBodyFit before bed snack examples:

  • 1 cup of 0% cottage cheese with a tablespoon of unsweetened peanut or almond butter
  • Unsweetened 0% Greek yogurt with cinnamon
  • Baked chicken breast with steamed broccoli

However, if you absolutely need something sweet, Cellucor athlete and WBFF Fitness ProJen Jewell (BodyBuilding.com) offers this protein treat which pleases both your taste buds and body.

Protein Cookie Delight
Protein Cookie Delight

Protein Cookie Delight 

Ingredients
• 3/4 cup frozen or fresh berries
• 3/4 cup raw old-fashioned oats
• 1/3 cup light/unsweetened almond milk
• 2 scoops Cellucor Red Velvet flavored whey protein powder
• Chocolate or rainbow sprinkles (optional, but great when not cutting)
• Honey to taste

Directions
1. Place berries in a bowl and microwave for 45 seconds. Once finished, mash with a fork.
2. Add remaining ingredients to create the batter. Make sure to stir thoroughly so all ingredients are evenly mixed.
3. Place 2-3 tablespoons of batter onto a plate to form each cookie, then place in microwave for 45-60 seconds.
4. Remove, let cool for a minute or two and enjoy.

NUTRITION FACTS
Serving Size: 1 serving
Recipe Yields: 2 servings
Amount per serving
Calories 262
Total Fat 2.5g
Total Carbs 29g
Protein 31g

Ask us about our online meal and fitness plans!

 

Send your core strength through the roof!

At HomeBodyFit, our clients are used to seeing planks and plank circuits incorporated into their workouts. Why? Because they work! They may be difficult to start with, but once you feel and see the benefits, you’ll begin to crave the burn that comes with doing challenging plank circuits.

The physical and aesthetic benefits of planking are:

  • Improves strength and flexibility throughout the body
  • Requires focus and mental stamina
  • Improves posture, tightens your core and streamlines that waistline!

Here’s how to properly do a Full and Side Plank.

How to do a Full Plank

How to do a full plank
How to do a full plank
  • On a yoga matt, start in a push-up position and lower your forearms to the floor; your elbows and fists are flat to the ground (your hands are either straight out in front of you – palms down or in a fist, or clasped, whichever is more comfortable for you).
  • With your toes curled under, keep your back straight, your buttocks down.
  • Engage your abs (imagine pulling your belly button towards your spine)
  • You’ll feel a burning. Continue to keep your buttocks down.

How to do a Side Plank

How to do a side plank
How to do a side plank
  • Lie with the whole side (starting on the left or right) of your body on your yoga matt.
  • Use your floor-side elbow to prop up your body, keeping your body up on your elbow – aligning your elbow directly underneath your shoulder – and your feet together.
  • Your forearm (lying perpendicular to your body), elbow and floor-side foot should be supporting your body.
  • Rest your opposite arm along your body or extent it straight up to the ceiling.
  • Engage your abs (feel the burn) and hold the pose.

Note: If this is too challenging at first, you can bring your knees down to the floor to help support your weight. To make this exercise more challenging, balance on on just your floor-side hand and foot (pictured above).

Interested in learning more about the HomeBodyFit Plank Circuit (Advanced)? Contact us for a FREE consultation today!

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