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Latest health and fitness stories from Train Online

(January, 02, 2017)

The New Year is here and it's time to get back on track and start 2017 with a bang!!

Here are some simple, yet SUPER effective conditioning workouts that can be done At Home, On The Road, In Your Office or At The Gym. These short, intense, mostly BodyWeight Workouts will boost your metabolism, build lean muscle and help shed all the pounds you packed on over the holiday season!

1. Timed Circuits

A. Complete as many times as you can in 10 minutes

Rest for 2 minutes

B. Complete as many times as you can in 8 minutes

 2. Tabata Mash-Up

Complete 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds for each exercise. Take approximately 1 minute rest between each exercise.

 3. Every Minute on The Minute (EMOM)

Complete the following number of reps for each exercise. Alternate between the three exercises for a total of 7 rounds each. Rest during the remainder of each minute.

  • squats x 12 (rounds 1, 4, 7 ... 13, 16, 19)
  • burpees x 6 (rounds 2, 5, 8 ... 14, 17, 20)
  • leg drops x 9 (rounds 3, 6, 9 ... 15, 18, 21)

 4. 21-18-15-12-9-6-3

Complete the following number of reps for each exercise taking minimal rest as you move between the two.

 5. The 7 Minute Plank

Accumulate at total of 7 minutes in the plank position, resting a few times as possible.

Article by (Train Online)  |  January 02 2017

(December, 27, 2016)

New Year's is right around the corner so it's time to start shedding those extra pounds of insulation you've been carrying this winter season!

Here are a couple Weight Loss Workout Routines I put together for some of my personal training clients. Whether you're looking to shed a few stubborn pounds, get a good sweat going or just improve your overall fitness, these workouts will definitley help you reach your goals a little faster!

Workout #1

Warm-up: 5 minutes on the treadmill, stationary bike or rowing machine

Circuit #1: Complete 2 Rounds

Cardio #1: Complete Once

  • 500 meter row

Circuit #2: Complete 3 Rounds

Cardio #2: Complete 10 Intervals

  • 30 seconds running on treadmill @ 80% followed by 30 seconds of recovery

Circuit #3: Complete 2 Rounds

Workout #2

Warm-up: 5 minutes on treadmill, stationary bike or rowing machine

Circuit #1: Complete 2 Rounds

Cardio #1: Complete 5 Times

  • 40 seconds running on treadmill @ 80% followed 20 seconds of rest

Circuit #2: Complete 3 Rounds

Cardio #2: Complete 5 Times

  • 150 meter row followed by 1 minute plank hold

Circuit #3: Complete 2 Rounds

Article by (Train Online)  |  December 27 2016

(December, 24, 2016)

It's that special time of year again where we get together with loved ones, put our petty differences aside and embrace the holiday spirit! It's the time of year for laughter and joy, egg nog and rum and WAY too many goodies!!

If you're planning on bringing a dish to a dinner party or if you're hosting one of your own this holiday season, here are a few "healthier" options to help offset all the homemade butter tarts, sugar cookies and candy cane marshmallow pops you'll probably eat!

1. Grinch Fruit Kabobs

Here is a super easy and incredibly AWESOME treat for the kids! I mean who doesn't love the Grinch?!? You can find the recipe @ Momables

2. Butternut Squash w/ Feta and Cranberries

Here is a fresh and simple, but somewhat elegant (if you need to look a bit fancy) side salad. You can find this recipe @ The Tray Chic

3. Cheesy Kale Stuffed Sweet Potatoes

And if you're feeling really adventurous.. try these YUMMY stuffed sweet potatoes!! Find this recipe and many others @ Peas and Crayons

4. Orange Spice Molasses Cookies

For dessert, here is a lighter, fresher spin on the traditional molasses cookie. This tasty dessert can be found @ Eating Well

5. Christmas Tree Meringue Cookies

And finally, here are some super cute merinque cookies!! (yes they contain a bit of sugar but come on.. it's Christmas!) You can find these cookies @ Cake and Allie

Article by (Train Online)  |  December 24 2016