Team - you might say this line each and every day. "I am scared to go to the gym alone." Do not be scared of your local gym. I'm here to tell you, you can do it! Here are 5 pointers to make your gym experience worth ever penny.
1. Don't get ripped off! Gym prices can be negotiated. Ask around to see what everyone else pays for a gym membership. Here in Cincinnati, the local gyms start out at $79+ a month, but the average person pays around $20/month.
2. Take a look around. The first thing I do when I join a gym is find a treadmill where I can see the entire gym. Locate the machines, free weights, extra cardio equipment, bathrooms, group fitness room, Spinning room, and free space for ab work. Familiarizing yourself with your gym will make you feel more comfortable.
3. What are other people doing? You might also say "those machines look so complicated." If they look complicated and you're insecure about trying them, watch someone else and it will make sense. They're all very user friendly.
4. Don't worry about the big guys! They will not think you're overweight or out of shape. They will pick up all of the heavy weights, continue their workout, concentrate on form in the mirror, and probably won't break focus.
5. Check out the group fitness schedule. Most gyms offer free group fitness classes with a club membership. Nothing gets better than group fitness classes! You show up to your gym, sign up for the class, and you won't have to think for an hour. The instructor will do all of the thinking for ya! And you will also get some new ideas for outside of the group fitness classroom.
5a. Jonathon's Fitness: If you still don't feel comfortable with the gym, subscribe to Jonathon's Fitness YouTube Channel so you'll get all of the best 10 minute workouts. Or check out the Workout Section for all of your 10 Minute FREE workout videos!
Tomorrow is hump day! Make it a good one!
Showing posts with label Exercises. Show all posts
Showing posts with label Exercises. Show all posts
Tuesday, November 29, 2011
Tuesday, October 11, 2011
5 minute Brazilian Butt Workout
Team - Kickboxing was great tonight! How was your day? Hopefully you had great weather and had a chance to exercise outside. Exercising outside is very exhilarating!
Tonight in class I decided to focus on the butt! It's fun to throw in a couple hip flexer exercises in a group fitness class because we hardly ever work just our hip flexers.
Try this at home! It's a 5 minute Brazilian Butt workout:
Tonight in class I decided to focus on the butt! It's fun to throw in a couple hip flexer exercises in a group fitness class because we hardly ever work just our hip flexers.
Try this at home! It's a 5 minute Brazilian Butt workout:
Sunday, September 11, 2011
Jump Rope Workout - Weekend Workout
Team - We all have one, so let's finally use it! I'm talking about that dusty Jump Rope you have in the garage or closet.
This Weekend Workout features intervals for the first 5 minutes and then you'll pick up that Jump Rope and bring up the heart rate.
Jump Rope Workout:
Squats
Jump Rope (right to left)
Lunges
Jump Rope (front and back)
Butt Kicks
With Jump Rope: (5 messups = 5 pushups)
Jump Rope (right to left)
Jump Rope (front and back)
Group Instructors: For other Cardio classes, feel free to take these moves and make them into a 32 count combos. To make it easier for counting purposes, pulse the lunges down for 3 (counts 1-6) and stand up on 4 (counts 7-8). For boot camp class ideas, approach it similar to the video, use a stopwatch and add more exercises into the mix. Try making the class run while using the jump rope. It's a blast!
At Home Use: I challenge you to continue the Jump Rope Workout for an additional 5 minutes and remember, 5 mess ups = 5 pushups.
This Weekend Workout features intervals for the first 5 minutes and then you'll pick up that Jump Rope and bring up the heart rate.
Jump Rope Workout:
Squats
Jump Rope (right to left)
Lunges
Jump Rope (front and back)
Butt Kicks
With Jump Rope: (5 messups = 5 pushups)
Jump Rope (right to left)
Jump Rope (front and back)
Group Instructors: For other Cardio classes, feel free to take these moves and make them into a 32 count combos. To make it easier for counting purposes, pulse the lunges down for 3 (counts 1-6) and stand up on 4 (counts 7-8). For boot camp class ideas, approach it similar to the video, use a stopwatch and add more exercises into the mix. Try making the class run while using the jump rope. It's a blast!
At Home Use: I challenge you to continue the Jump Rope Workout for an additional 5 minutes and remember, 5 mess ups = 5 pushups.
Thursday, September 8, 2011
Group Fitness Class Etiquette
Team - Here are your dos and don'ts for your first group fitness class. I have been teaching fitness classes for over 7 years and believe me when I say, "I've seen it all!" I've seen the smiles, the frowns and the talkative participants.
Being courteous and respectful to the instructor and other participants help you achieve the best possible experience in your group fitness class.
What should you do?
Do - come prepared for class. This means bringing a water bottle (if you don't want to leave class during your water break) and wear the appropriate attire. Athletic shoes, top and shorts need to be appropriate for all fitness classes.
Do - be on time, which means be early! If your class starts at 6:00 pm, please plan on arriving to the gym by 5:40 pm. This gives you enough time to check in, put your stuff away and set up for class. Setting up for class is crucial! Setting up may involve adjusting the height of your bike, grabbing a bench and risers for a step class or asking other specific questions.
Do - talk to your instructor. We're normal people, we promise! Say "hi" and let us know if you have any injuries we should consider. Make sure the class format is right for you and your body. If you've had a double knee replacement and you have strained your lower back, Spinning is probably not the right class for you. Please do not get discouraged, most gyms will have another class on the schedule for you.
Do - be attentive in class. The instructor will give you multiple modifications for each exercise. For example, if you miss the modifications for a Plank, you could strain your back. Don't talk, just listen and enjoy the class.
Do - give the instructor feedback. As mentioned earlier, we're humans and we make mistakes too. Let us know that the class was fun, but you would've liked have seen more kicks in kickboxing. We love feedback!
Do - the warmup. Warming up prior to class is the most important part to a class. Gradually warming up our muscles with dynamic exercises will help you not reduce the risk of injury.
What should you not do?
Don't - be late to class. Everyone else made it on time, please try to do the same. Be especially early for Mind and Body classes. Silence is golden in a Yoga class.
Don't - just stop cause it's too hard. Modifications are given to you throughout class. If class gets too hard, think about gradually bringing your HR back down by marching in place. If you just stop, you might drop!
Don't - use a cell phone in class. Also, if you hear your ringer, politely step over and turn it to silent. It will be much better than your roommate calling you ten more times to tell you that she forgot to DVR Jersey Shore.
Don't - forget to stay hydrated. Bring water or carefully step out to a water fountain if you need a drink.
Don't - leave early. The cool down is just as important as the warm up. And usually the best part of class. At the end of the class you'll feel accomplished and ready to conquer the world or the next group fitness class.
Do you agree with list? Please comment and let me know if you would add anything, exclude anything or if you have general feedback for my list. Views from the participant and instructor side are welcomed.
Enjoy class and work hard!
Being courteous and respectful to the instructor and other participants help you achieve the best possible experience in your group fitness class.
 |
| A picture of our group fitness staff at Eastern Kentucky University |
Do - come prepared for class. This means bringing a water bottle (if you don't want to leave class during your water break) and wear the appropriate attire. Athletic shoes, top and shorts need to be appropriate for all fitness classes.
Do - be on time, which means be early! If your class starts at 6:00 pm, please plan on arriving to the gym by 5:40 pm. This gives you enough time to check in, put your stuff away and set up for class. Setting up for class is crucial! Setting up may involve adjusting the height of your bike, grabbing a bench and risers for a step class or asking other specific questions.
Do - talk to your instructor. We're normal people, we promise! Say "hi" and let us know if you have any injuries we should consider. Make sure the class format is right for you and your body. If you've had a double knee replacement and you have strained your lower back, Spinning is probably not the right class for you. Please do not get discouraged, most gyms will have another class on the schedule for you.
Do - be attentive in class. The instructor will give you multiple modifications for each exercise. For example, if you miss the modifications for a Plank, you could strain your back. Don't talk, just listen and enjoy the class.
Do - give the instructor feedback. As mentioned earlier, we're humans and we make mistakes too. Let us know that the class was fun, but you would've liked have seen more kicks in kickboxing. We love feedback!
Do - the warmup. Warming up prior to class is the most important part to a class. Gradually warming up our muscles with dynamic exercises will help you not reduce the risk of injury.
What should you not do?
Don't - be late to class. Everyone else made it on time, please try to do the same. Be especially early for Mind and Body classes. Silence is golden in a Yoga class.
Don't - just stop cause it's too hard. Modifications are given to you throughout class. If class gets too hard, think about gradually bringing your HR back down by marching in place. If you just stop, you might drop!
Don't - use a cell phone in class. Also, if you hear your ringer, politely step over and turn it to silent. It will be much better than your roommate calling you ten more times to tell you that she forgot to DVR Jersey Shore.
Don't - forget to stay hydrated. Bring water or carefully step out to a water fountain if you need a drink.
Don't - leave early. The cool down is just as important as the warm up. And usually the best part of class. At the end of the class you'll feel accomplished and ready to conquer the world or the next group fitness class.
Do you agree with list? Please comment and let me know if you would add anything, exclude anything or if you have general feedback for my list. Views from the participant and instructor side are welcomed.
Enjoy class and work hard!
Tuesday, September 6, 2011
Bootcamp Workout
Team - A bootcamp style class is my favorite class to teach. Regular group classes are fun too, but bootcamp style classes are great because I am able to say "go at your own pace" and "challenge yourself." For example, if I say "go" and you have a minute to do as many repetitions as possible of one exercise, the only thing holding you back is you! It's a fun aspect of class because I get to see everyone work hard! Overall, it makes me feel good to hear people say "good class," when in all reality, they made it a good class.
I have 3 Bootcamp classes a week and I usually follow a simple "minute madness" routine for each class. This keeps it simple and effective. And no complaints so far!
Try this workout at home too! This is how I fill 50-60 minutes of class:
Bootcamp Workout (Minutes: Details)
1-8: Warm up - march in place, step touch, ham curls (arms moving with legs)
9-13: Bring HRs up - jumping jacks, jump rope, lunges, squats
14-18: HIIT - High Intense Interval Training - suicides, burpees, mountain climbers, box jumps, extreme jacks, squat jumps
19-50: "Minute Madness" with medium size hand weights
Use the exercises below in a pyramid scheme. Perform exercise 1 for a minute, then take a minute break. Do exercise 1, 2, then take a minute break. Do exercise 1, 2, 3, then take a minute break. Continue this pattern to exercise #7 - perform each exercise for a minute and rest as needed.
50-60: Cool down
This is an awesome workout! I did this in my Saturday classes right before my Weekend Workout and I'm still feeling it today!
Try this bootcamp workout and give me your feedback. I hope everyone had a wonderfully relaxing Labor Day.
I have 3 Bootcamp classes a week and I usually follow a simple "minute madness" routine for each class. This keeps it simple and effective. And no complaints so far!
Try this workout at home too! This is how I fill 50-60 minutes of class:
Bootcamp Workout (Minutes: Details)
1-8: Warm up - march in place, step touch, ham curls (arms moving with legs)
9-13: Bring HRs up - jumping jacks, jump rope, lunges, squats
14-18: HIIT - High Intense Interval Training - suicides, burpees, mountain climbers, box jumps, extreme jacks, squat jumps
19-50: "Minute Madness" with medium size hand weights
Use the exercises below in a pyramid scheme. Perform exercise 1 for a minute, then take a minute break. Do exercise 1, 2, then take a minute break. Do exercise 1, 2, 3, then take a minute break. Continue this pattern to exercise #7 - perform each exercise for a minute and rest as needed.
- Side Squats - hand weights are at an isolated bicep curl (elbows locked to your sides engaging biceps)
- Close grip Shoulder Press - palms face in by chin, elbows point forward, press up
- One Arm Extended Lunge - Right arm extended overhead, left leg will lunge - after 30 seconds switch (L arm extended, R leg lunges)
- Squat with Row - feet together and squat down, weight in heels, hold squat and focus on pulling elbows up, head looks three feet in front of the body
- Push up with Side Plank - weights on the ground, push up right to side plank
- Plank
- Jack-knife Sit up - lay flat on your back sit up to opposite hand touches toe or both hands toes toes
50-60: Cool down
This is an awesome workout! I did this in my Saturday classes right before my Weekend Workout and I'm still feeling it today!
Try this bootcamp workout and give me your feedback. I hope everyone had a wonderfully relaxing Labor Day.
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