Check out another fat-blasting workout here with John and Jessica. You don’t need traditional cardio machines to enjoy a good, hard workout. Jess keeps great form while performing various cardio exercises, give them a try, no excuses. Get Up and Go get fit.
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A personal trainer should be, at the least, educated and certified through a reputable fitness organization. This person’s job is to asses your fitness level, set up a program for you and keep you motivated. He or she will push you past your comfort level –something usually difficult to do on your own. Each session typically lasts about one hour. The first meeting should be devoted to assessing fitness level, taking body measurements, reviewing exercise and health history as well as goal setting. Be prepared to step on the scale, have your bodyfat tested and answer specific questions about your goals. After that, you’ll spend most of your time learning exercises that are conducive to achieving your goals. Here are some things to look for in your future trainer:
Personality is important too since you’ll be working closely with this person. Make sure you get along with your trainer and feel comfortable asking them questions. Your trainer should set the example by staying in great shape. If the trainer is going to talk the talk, he/she must walk the walk. So Get Up And Go find a personal trainer that can get you to your goals safe and efficiently! Have Fun! If you’ve never heard of kettlebells, you are not alone. Although this piece of strength training equipment has been around for decades, only recently has it caught the attention of mainstream athletes. Kettlebells are bowling-ball size cast iron weights with a single looped handle on top and range in weight from two pounds to over 100 pounds. The reason for the boost in kettlebell training is that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an athlete to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, thus building both strength and stability at the same time. Kettlebell workouts engage multiple muscle groups at once. In this way, they are a great option for getting a whole body workout in a short time. IF YOU WANT TO EXPERIENCE SAFE AND EFFECTIVE KETTLEBELL WORKOUTS, PLEASE GET INSTRUCTION FROM A PERSONAL TRAINER OR COACH WHO HAS EXPERIENCE TEACHING KETTLEBELL EXERCISES. It is important to start slow and get some training when using kettlebells. When used incorrectly, kettlebells can cause some nasty injuries. Proper use of this cast iron weight requires strength, coordination and lots of practice with light weight before increasing. Each kettlebell exercise involves multiple joints and requires that many muscle groups working together. The biggest mistake beginners make is lifting kettlebells that are too heavy before they can control it. This can result in serious injuries to the joints, especially the neck and spine. You wouldn’t sky dive without proper instruction, would you? So Get Up And Go Get instructed on proper kettlebell techniques by a professional. If you would like to send us a video of your workout, we will be happy to take a look. Or, simply post a comment here and we will help. Plyometric exercises are specialized, high intensity training techniques used to develop power, strength and speed. Plyometric training involves high intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts with greater force). The most common plyometric exercises include hops, jumps, and bounding exercises. My favorite plyo exercise is jumping rope. Jumping rope can burn up to 1000 calories per hour, making it one of the most effecient workouts possible. It tones muscles in the entire body and develops long, lean muscles in all major muscle groups, including both upper and lower. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skill. Jumping rope is also a lot more challenging and fun than going on a traditional piece of cardiovascular equipment. A great way to incorporate jumping rope is doing circuits; simply try jumping rope for 1 minute, or a count of 100 jumps, for each set. Rest for 30 seconds between sets. Another example: 20 push-ups, 1 minute of jumping x 3 sets , 20 squats, 1 minute of jumping x 3 sets , 2o seated rows, 1 minute of jumping x 3 sets. Throw in some crunches and some lower back extensions and you have a great total body workout. So, Get Up And Go Get a Jump Rope and start your Plyometric training today. John takes it to the next level with Jessica as they demonstrate a basic (according to John) kettlebell workout. If you are looking to try something different in your workout or simply just brush up on your kettling skills, then you are in the right place. So, sit back (for just a few minutes) and enjoy the their workout. Don’t get too comfortable in that chair though, it only adds to your back side. Have fun! If you have any questions for John or Jess, feel free to post a comment. Are you ready? John DiDio helps you out of your daily boring workout routine and introduces you to a full-body med ball workout. It’s much more than just a great workout, it’s a blast too. So, next time you go to the gym, go find the medicine balls. Or, if you are a beginner, pick up a roll of paper towels at home and give it a try. Go get ‘em. If you have any questions about your workout for John, feel free to post a comment. (HIIT) Refers to repeated bouts of high-intensity interval exercise, interrupted by rest (as compared to moderate-intensity aerobics). HIIT causes greater improvements in maximal oxygen consumption, blood vessel health, blood pressure, heart function, blood sugar regulation and neuromuscular control. While the training is intense and difficult, the results are amazing. You can use your traditional cardio machines for interval training, including treadmill, rower, stair climber, elliptical or bike. Also, try swimming, outdoor cycling or jumping rope. It doesn’t matter what form of cardio you use, it matters how you do it. For example, try doing 20 minutes on the treadmill, alternating from a fast walk for 1 minute, to a run for 1 minute, continue this interval for the full 20 minutes. You’ll find your cardio session goes by quickly and you’ll work up a great sweat due to the change from your regular daily routine. You should switch up your intervals as well. Sample: 1 minute level 8 on the elliptical at a moderate pace, 3 minutes level 15 balls out! Keep that up for 20 minutes and let me know how you feel? The bottom line is, you should constantly switch up your cardio routines to keep the body fat under control. So Get Up And Go…try some calorie-burning, high-intensity interval training. The other day, I was talking to a woman at the gym (let’s call her Betty). She came in to do what she calls “cardio”. Now…if you call walking on a treadmill at a moderate pace for 30 minutes while watching The View on TV while holding a venti, caramel, double shot, vanilla, extra hot, mocha, machiato latte from a local posh coffee shop (which btw has about 500 calories of crap in it and costs about $5), then she is doing “cardio”. Betty proceeded to ask me, “John, I do cardio 5 days a week and I’m not losing any weight. I can’t afford one of your trainers for $85 an hour. What do you suggest I do?” As we all no by now there is no substitute for proper eating habits, but let’s put that aside and assume Betty is going to keep eating (and drinking) her current diet. My advice to her was this: Let’s make a couple of small changes to your weekly routine and reap huge benefits. First, lose your crazy high calorie designer beverage and replace it with a water thermos. Second, get off the treadmill and try some other forms of cardio like the elliptical, stair climber or rower. Third, move faster and sweat more. Lastly, take the $25 savings from losing the drink of death and apply it towards some sort of a group exercise class. For example, my Saturday morning outdoor boot camp is only $20 per 1 hour workout. You can easily burn up to 500 calories. There are many other great types of classes to choose from that usually cost only $20 to $30 as well. At the end of the week, between losing the “drink of death” and joining a workout class, you just created a 3000 calorie deficit per week. Also, changing up your cardio routine at the gym will also add to the weekly deficit due to the change in stimulus, and make it more exciting. It doesn’t take huge changes in your daily routine to start losing weight and body fat. My most successful clients make small changes every couple of weeks so they don’t shock their body and/or schedule too hard. So Get Up And Go make some small changes to your daily routine…start burning that excess body fat away for good! As always, if you have any questions of comments, please post them here and I will respond. Your new Fitness Trainer, John DiDio, walks you through a few challenging dynamic warm-ups to build your overall flexibility and loosen you up before those rigorous work-outs. Or, if you are a beginner, try these exercises starting with low reps and work your way up to a nice cardio workout. If you have any questions about your own workout or have general fitness questions for John, please post a comment here on the site or email John at john@getupandgofit.com. Enjoy your workout! |
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