Here is a quick, intense workout that you can do anytime, anywhere with just your body weight. Designed to make your workout short and sweet you can get it done and get on with your day. All you need is your smart phone with a timer on it. Set the timer on your phone for 1 minute and do as many reps of the set exercise as you can before your timer goes off. All exercises are listed in progression from beginner to advanced so if you are no longer challenged more up to the next level. Remember that form always comes before speed so be careful, have fun and be fit!
Warm up 1 minute each
Arm Circles followed by Jumping Jacks and finish with a plank.
First Circuit 1 Minute Each Station
Knee Push Ups / Push Ups / Clapping Push Ups
Box Squats / Bodyweight Squats / Jumping Squats
Bent Knee Dips / Straight Leg Dips / Leg Raise Dips
Crunches / Reverse Crunches / Hip Raises
Repeat Circuit 2 Times
Second Circuit 1 Minute Each Station
Beginner / Intermediate / Advanced
Running in Place / High Knees / Tuck Jumps
Arm/Opposite Leg Supermans / Supermans / Banana Rolls
Side lunge to Balance / Single Leg Lateral Hop / Ice Skaters
Cool Down 1 Minute Each
Arm Circles followed by Hip Swings and finish with Torso Twists
Good Morning Friends!!
As you have probably heard by now, our Smallest Winner Contest is ramping up and ready for launch August 17th! We thought now would be a good time to unveil the full list of changes to Smallest Winner. We spent a lot of time rehashing the framework of the contest to make it more affordable, effective, and fun. SO without further delay here is the FULL list of changes...
- 8 weeks long (instead if 12)
- 2 private session and 1 group session (compared to 3 private session)
- Winner receives $100 towards future training AND $100 credit towards food at FitFuel
- New Point System (Winner now solely based upon point accumulation)
- Meals by FitFuel included for first month (that's right, now you don't even have to worry about diet)
Interviews are already underway! If you know someone who has more than 50lbs to lose and could use our help, we offer a judgement free, motivating, group oriented approach to weight loss using a proven system that has now been improved for faster, more retainable results. You can contact us at 314-623-9904 or firstname.lastname@example.org.
July is finally here and so are our Rockstars of the Month!
July's Rockstars are:
Please join us in congratulating them on their hard work and success!
Good Afternoon Friends!
Here are some of the events of interest happening this weekend. There are plenty of events on tap. There are races for beginners, trail runs, and runs that offer a little twist than your average run. It should be a great weekend to get out and get fit!
Run St Louis (Wright City)
Macklind Mile (South City)
2013 Rock, Roll, & Stroll (Creve Coere Lake)
Crystal City Cyclery 5k Trail Run (Festus)
Tri County/O Fallon YMCA 5k & 1 Mile Fun Run (Wentzville)
5k (Soliders Memorial, St Louis)
Head for the Cure 5K (St Louis)
My First 5K! (Tower Grove Park, St Louis)
As promised, here are a few events going on this weekend around St Louis. We apologize for the late notice, our list will be published earlier next week. Feel free to add any races or events in the comments section. While we are not sponsoring any of these races, we encourage you to check out any you find interesting and help celebrate and spread a healthy way of life!
Seize the Day 5k Walk & Run, Kirkwood Park
Big Shark Splash & Dash Swim & Run, New Town Lake
Xtreme 5k Summer Fun Run, Sturgeon Summerfest
Good Afternoon Studio Friends!!!
With the "official" start of summer almost upon us we thought it would be a great opportunity to help make your summer as healthy as it is fun! We will be blogging weekly with healthy summertime recipes for you to try as well as lists of fun, fitness related events going on throughout the greater St. Louis area. Make sure you check out studio-element.net throughout the week, we will be posting them soon!
In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to adopt a "school's out!" attitude in summer. That's why this is a perfect time to improve your health in a fashion so seasonally laid back you'll barely notice the effort.
1. Give Your Diet a Berry Boost
If you do one thing this summer to improve your diet, have a cup of mixed fresh berries -- blackberries, blueberries, or strawberries -- every day. They'll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.
A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.
2. Get Dirty -- and Stress Less
To improve your stress level, plant a small garden, cultivate a flower box, or if space is really limited, plant a few flower pots -- indoors or out.
Just putting your hands in soil is "grounding." And when life feels like you're moving so fast your feet are barely touching the stuff, being mentally grounded can help relieve physical and mental stress.
3. Floss Daily
You know you need to, now it's time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV -- and the task will breeze by.
Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you're doing better than at least 85% of people.
4. Get Outside to Exercise
Pick one outdoor activity -- going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming -- to shed that cooped-up feeling of gym workouts.
And remember, the family that plays together not only gets fit together -- it's also a great way to create bonding time.
5. Be Good to Your Eyes
To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.
And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your eye doctor about the best type; some are sport-specific.
6. Vacation Time!
Improve your heart health: take advantage of summer's slower schedule by using your vacation time to unwind.
Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.
7. Alcohol: Go Lite
Summer's a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).
A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation -- defined as one to two drinks daily -- alcohol can protect against heart disease.
8. Sleep Well
Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.
It's also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.
There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They're so easy you won't even know they're -- shhhh -- good for you.
By Kathleen Doheny
WebMD Feature Reviewed by Louise Chang, MD
Original article found at:
So you've finally got yourself in a workout routine, but you're not seeing results. It may be due to the fact that your heart rate is not reaching the specific fat burning zone. Most people are unaware of the importance heart rate plays in working out, and the varying zones that they should target during exercise. Let's talk about finding your maximum heart rate, target heart rate for working out, and how to use this to guide your intensity and workout.
First, let's start by calculating our Maximum Heart Rate
. This number is found by subtracting your age from 220. (220 – Age = Maximum Heart Rate)
So if you are 50 years of age, your maximum heart rate should be 170 beats per minute.
Next, let's calculate target heart rate, which is usually between 65-80% of our maximum heart rate. Individuals who are just beginning their routine or have restrictions from a doctor should start with a range of 55-65%, while extremely fit individuals can get as high as 85%. So decide on your goal percentage and then insert into the following equation:
Max. heart rate x target % = Target Heart Rate
Using our 50 year old as an example: 170 x 70%(or .70) = 119 beats per minute.
Not sure what your goal percentage is? Take a look at the final piece of the heart rate equation, the varying zones of intensity. This chart corresponds age, by beats per minute with warm-up/cool-down, fat burning, target heart rate, and anaerobic/high intensity exercise.
Alright, so now we have all this information about heart rate but how do I monitor it? The best way to track your heart rate, is a heart rate monitor, which we recommend to all of the clients at Studio Element. The most accurate monitors are a watch, strap combination. However some people feel the strap is uncomfortable around their chest and opt for the less accurate wrist reading monitor. Another option if you are at a gym or workout facility are the cardio machines. Typically they are equipped with with grips that will read your pulse. Or, there's nothing wrong with the ole' fashion way, counting the beats per minute using a timing device.
Recently we talked about the importance of body composition numbers BMI and Body Fat percentage and the role they play in determining ones health. There is another number in the conversation that is worth discussing and easy to obtain: Hip to Waist Ratio. This number can indicate a person's overall health, any serious conditions they may be at risk for, as well as fertility.
That number is exactly what it sounds, the measurement of your waist over the measurement of your hip. The waist measurement may vary depending on your body type; for a lean individual it is taken at it's narrowest point (natural waist), and for persons with a more convex shape (including those who are pregnant) the measurement is taken one inch above the belly button. The hip measurement is taken around the widest part of the buttocks. It is important that both measurements are taken with the feet together, and body weight evenly distributed.
Once you have both numbers, divide waist by hip and you'll be given a decimal value. Females with a value of .85 or higher and males with .90 or higher fall into the obese category. People who fall into those values face increased health risks including heart disease and diabetes. These values also have shown to be consistent in predicting fertility in females. Women above .80 have lower pregnancy rates, while women in the .7 range have ideal levels of estrogen and are less susceptible
to ovarian cancer.
While not the most complete or invasive measurement for one's health, it is a value that is easy to obtain and track. And if you're aware of future health risks, you are much more likely to take action. Here is a good general rule of thumb to remember: A person's waist should measure at about half of their height. So, an average woman is 5'4" (64 inches) making 32" an ideal waist line measurement.
What are you waiting for? Get your tape measures out!
There are many different measurements that are used in testing a person's overall health and well being. Body composition is one area that is quickly growing in popularity with the obesity epidemic the United States is facing. Two common tests of body composition are BMI & Body Fat percentage but what's the difference? Is one better than the other? Which should you pay more attention to? First, let's talk about what they are, and what BMI even stands for!
However, many now say that this number is too generic and does not take each individual's body composition into consideration. BMI does not distinguish fat from muscle and we all know that muscle weighs more than fat. So it is not uncommon for highly trained athletes to have a BMI that falls in the overweight or obese categories. Which is where the advocacy for Body Fat percentage comes in.
Body Fat is the measurement of the total weight of fat, divided by total weight. There are two common ways of obtaining these numbers, skinfold method and bioelectrical impedance. The skinfold method is typically done by a trained professional using a caliper, measuring specific areas on males & females. One critique of this method is that it allows room for error if a person is not properly trained or assessing the correct areas.
Essential: 10-13% 2-5%
Athlete: 14-20% 6-13%
Fitness: 21-25% 14-17%
Average: 25- 32% 18-25%
Obese: 32%+ 26%+
The bioelectrical impedance is a device that has two or more conductors attaching to the body (some are handheld, some you stand on with bare feet) and sends a small electrical current through the body. Muscles are primarily made up of water, which makes for an excellent conductor. The more muscular one is, the faster the current reaches the other conductor end, in turn producing a lower number.
owner, Jay Siefert believes that body fat is the better of the two body composition analysts. Unlike BMI measurements, body fat shows the actual weight, in pounds, of muscle and fat. With the Body Mass Index reading you are unsure what is fat and what is muscle. This also makes it difficult for people new to working out to realize the changes that are happening. You will lose fat but gain muscle, which sometimes causes the scale to go up. (The real number everyone is watching!) However if you reassess your composition you will have actually lost fat but gained muscle, something many people overlook.
, Studio Element's Lead Personal Trainer and registered Dietician
says that it is important to not overlook BMI however. For athletes this measurement may not be useful, but as far as the general population is concerned, it does have value. Not only is it the easier to track as mentioned previously, but it is the number your doctor reports to your health insurance companies. Both are a good indicators of what is going on but do not tell the whole story by itself, so Leah recommends paying attention to both numbers if possible.
Hopefully we've helped you to understand more specifically what these numbers mean and why they are so important. Do you know what your BMI and/or Body Fat are? If not, have you trainer check you next time you are in!