Tone up that rear with these cardio workouts….

We all know by now that cardio is the best for burning calories, but it can also give you a shapely bum.  Pull double duty with one of these cardio workouts today!  Make it a point to try all of them with our in home personal training programs in Philadephia or South Jersey.

1. Running:  If you want to tone that tushie, get running up those hills.  Our TrainerDivas (female personal trainers in Philadelphia) run the hills for building cardio endurance along with toning the butt.  Running on the treadmill incline is good for your glutes and hamstrings.  But make sure you get outdoors and head for the hills.

2. Elliptical:  If this machine is your favorite, work your glutes and hammies by focusing on the connection between your foot and the pedal.  Pedal backwards to target the backs of your legs and butt, and don't forget to switch up directions.

3. Cardio Cycling:  Sitting on the bike won't do much for your behind.  However, as soon as you stand up to pedal you're tightening that booty by kicking your glutes into action.  Make sure to keep your butt over the seat while you lean forward to maximize the burn.

4. Stairs:  Climbing the stairs is a fabulous tush toning workout.  Whether it's on the Stair Master or real steps, your glutes are doing the work.  Concentrate on where you want the effects to be and actively engage your glutes as you step up.  This is a great strength training exercise too!

Is your house a health haven?

A great way to guarantee that you stick to your health and wellness plan is to make it as easy as possible.  That means turning your house, room by room into a haven for health.  You've changed to a healthier lifestyle, so now with a few modifications you can make better choices and healthier decisions.  Follow these tips for a healthy home!

Your Kitchen:

• Good stuff goes in the front.  Re-organize your cabinets and pantries to keep fresh produce where you can see it.  Push all the tempting food in the back or just toss it out!
• Keep cookbooks handy.  Usually tempted to order take out for a quick meal?  Shove those menus away and place your cookbooks out on the shelf or table.  This will motivate you to make fresh, homemade, and healthy recipes.  Put the recipes you plan to try (perhaps some from our website??) on the front on your refrigerator for a sweet reminder!
• Plan ahead and prep.  Some easy ways to boost health and weight loss is use smaller plates, keep measuring cups and spoons on the counter, and put left overs away before you sit down.

The Dining Room:

• Decorate with fruit instead of flowers. The scent of fruit tricks our brain into thinking we've already eaten.  A bowl of fruit centerpiece may decrease the urge to snack.  Interesting!
• Keep lighting moderate. A recent study suggests that bright lighting can make you eat more quickly.  Really?!  Don't dim the lights too low however, you want to see how much you are eating.
• No distractions.  It may seem like a simple thing to do, but turn off the TV when it's time to eat.  This way you can focus on your food.  Besides, a little dinner convo is good for you too!

Your Bedroom:

• Use visuals.  Hang your goal dress, pair of jeans, or bikini that you are dying to fit into over your closet door.  Or hang a picture of a desired body you are aiming for on your mirror.  This will serve as a reminder to your health and fitness goals daily.
• Track progress.  Hang a dry erase board in your room to plan out workouts, meals, and track weight loss.  This will help you visually see you habits. Have you done your Friday Bonus Workouts lately??
  
• Remove office supplies.  Take out the desk and computer and put it into a different room.  This will allow you to sleep instead of staying up to get work done.  No laptop either!

Your Living Room:

• Create a YOU space.  Make a place in your living room that serves to ease your mental health.  Staying stress-free helps with weight loss.  Start with a favorite chair, pile up some good books and magazines and keep a cozy blanket there.  This is your place to relax, unwind and be carefree.
• Design a fitness corner.  Place a basket of fitness gear next to your TV  This is a area to store your workout stuff, dumbbells, DVD's, jump rope, and yoga mat.  Then when you put on the television, grab your equipment and work up a sweat.  This is also a great place for your in-home personal training in Philly or Jersey with us!
  
• Store sneakers by the door.  This is a fabulous reminder to put them on and get outside for a brisk walk or interval run.  We always keep a filled water bottle in the fridge as well so that we're always ready to go!

Do you always go with what you hear in weight loss?

When you are trying to lose weight, it is best to turn a blind eye to the quick fixes.  Instead you should focus on a healthy weight loss strategy.   We know there is a lot of information out there when it comes to health and fitness.  So that makes it even harder to decide what to believe! Here are some common weight loss techniques that you should avoid.

1. Cutting an entire food group.  Banding an entire food group can lead to a nutritional deficiency and cause major cravings for that cut food.  Carbs is a big food group that people often for go when concentrating on shedding lbs.  Instead of totally cutting it out of your life, try eating whole grains and practice portion control.  It's that second helping of pasta that adds to your waistline, not the pasta itself!

2. Nothing but cardio.  If all you do is run and never lift a dumbbell then you are sorely missing out.  Fitness is like a puzzle and all the components fit together and complement each other.  Strength training prevents injury by strengthening the joints, builds muscle mass and increases your metabolism.  And an amped up metabolism means a continuation of calories burned even after you've completed your workout.  Wow!  Bridal boot camp in Philadelphia incorporates cardio and strength training for a total body workout.

3. Exercising on an empty belly.  You should reconsider if you usually hit your workout without eating first.  Studies have shown that when you workout on an empty stomach, the calories burned come from muscle, not fat.  Yikes!  We suggest making sure you fuel up before your workout so you'll not keep from losing muscle, buy you'll also have energy to push through.

4. Skimping on sleep.  Making time for workouts could mean less sleep.  If you want to lose weight, it is important that you get your sleep.  You'll need extra energy to be successful at your workout.  A lack of sleep can cause poor appetite control.  Studies found that too little sleep increases an appetite-stimulating hormone and can cause you to overindulge.  Oh no!

5. Skipping meals.  Cutting calories is vital to weight loss.  However, skipping meals can be damaging to your metabolism.  Got to keep it working!  When you wait too long to eat, your body reacts by slowing down your metabolism, thus delaying weight loss effects.  If you're a busy Diva, then we suggest preparing snacks for on the go to keep that metabolism moving.

What have you tried for weight loss that failed?

Warm Up: 101….

A good warm up prepares your body for a great workout.  A solid warm up is crucial even for strength training.  It primes the muscles and joints to get them ready fro heavy lifting.  Try these exercises before your next strength training session.  Start with some light cardio and then get your muscles prepped!

Rocking Lunge:  This is an active stretch for both your hips and hammies.  Start in a deep lunge with your right leg forward.  You can bring your left knee tot he floor.  Then shift your weight back onto your left leg and lengthen your hamstring on the right leg.  Flex your right toes as you rock back.  Return to your deep lunge and repeat 10 times.  Then switch sides with the left leg forward.  A good choice before tackling bridal boot camp in Philadelphia.

Toy Soldier:  This is a walking kick that stretches out your calves and hamstrings.  Step forward and kick your right leg up while trying to touch your toes with your left hand.  Take another step forward and kick your left leg with your right hand reaching your left toes. Take a total of 20 steps.

Push-Up Walk Outs:  Our Philadelphia female personal trainers do this full body move to warm the upper body and core.  Start standing and bend forward at your waist.  Walk your hands out to a plank position.  Do one push-up and then walk your hands back in and roll body up back to standing.  Linger in the downward dog position as you come up for an extra calf stretch.  Go for 8-10 reps.

Sideways Shuffle:  This moves keeps the body in motion while prepping for sideways action.  Start with legs wide apart and feet pointed forward.  Lunge to your left then shift to the right leg.  Then do to shuffles to the left stopping in a lunge to the left.  Then repeat sequence to the other direction.  Go for 20 reps (10 each side).

Walking Lunge with Side Stretch:  Our female trainers in South Jersey add a side stretch to a steady walk to get the body ready for a workout.  Take a big step forward with your right leg and reach your left arm up, stretching to the right side.  Then repeat on the left, reaching your right arm up and stretching to the left side.  Repeat until you have taken 10 step each foot.

Your favorite videos of 2011….

We've got the "Best of TrainerDiva" workout videos for YOU!  You've liked them, you've shared, you've commented on Facebook and we've complied all the fan favorites of 2011 for you to enjoy again!  Work that body into a fat burning machine with these 7 videos. You'll be closer to achieving your 2012 fitness goals.  You can do it!

TrainerDiva's Bleacher Creature Workout     (8/2/11)                       

TrainerDiva's Watermelon Workout      (8/22/11)                               

TrainerDiva's RUSH Workout        (10/21/11)                            

TrainerDiva's Ab Intensity      (11/11/11)                                         

TrainerDiva's Hands – Free   (11/25/11)                                        

TrainerDiva's Shedding Holiday Pounds Workout #3    (12/16/11)

TrainerDiva's Shedding Holiday Pounds Workout #4    (12/23/11)            

Didn't see your favorite on the list?  Let us know which is top choice for you!

Avoid these myths on your next run….

Are you a runner?  Or maybe you occasional run to mix up your cardio routine.  Either way, it's safe to say that running is one of he most popular forms of cardio.  However, there are a few common misconceptions out there.  We would like to bust those myths to help improve your training.

1. Stretching before a run will prevent injury.  Stretching and warming up are not one in the same.  Before running, muscles tend to be cold and tight.  So a long pre-run stretch may tear a muscle.  Instead, start your run with a jog for the first 5 minutes to get the blood circulating.  Do your stretch session after your run when your muscles are warm to increase flexibility.

2. Sneakers need to be broken in.  Wrong!  Running shoes should feel good the second you put them on.  There should be no hot spots, slipping, or pinching.  If they don't feel right in the store, then they are not the shoes for you.

3. Running is the only form of cardio you need.  Not true!  We love running because it is a simple way to work up your heart rate and burn calories.  But hitting the pavement or pounding it out on the treadmill can cause injuries.  Plus, for more effective weight loss, it is ideal to switch up your workout routine to keep your body guessing.  Besides, you'll keep the romance with your fitness alive by alternating cardio routines.  Try swimming, cycling, or a boot camp in Philadelphia with us.

4. Sprinting at the end.  Adding sprints to the last leg of your run can force a tired body to become injured.  It's good to challenge yourself with intervals throughout your run, but don't push your body at the end.  Our TrainerDivas (South Jersey personal trainers) use the end of a run as a cool down.

5. Walking is for the weak.  An avid runner would probably never walk.  However, incorporating walking into your run route is a good idea if you're new at this or you want to prevent injuries.  Walking is a great way to train your body and can allow you to run further and longer.  Listen to your body!

6. Runners don't need strength training.  Running is a fabulous way to tone your lower body.  But incorporating strength training for your legs is a smart idea to prevent injures.  This is especially good if you are striving to run longer and faster.  Female personal trainers in Philadelphia suggest core work as a valuable tool for injury prevention.

What running myths have you heard?

Give yourself the right prep for each workout….

The more you exercise, the better you get at it.  You become stronger, faster, more flexible, increase your stamina, and lose inches (big plus!).  But you want to make sure you are at your best for every workout. So before your next bout sweatin' it out, do this:

1. Game Plan: You're all dressed, you got your H2O by your side, but then you wonder "What should I do first?"  Don't waste your time with the guessing game and end up with a half hearted workout.  Devise your strategy ahead of time so you have a plan.  Maybe today you are doing 30 minutes of cardio and diving right into strength training with dumbbells.  Maybe you are tackling your lower body today.  Whatever it is, have a plan!

2. Happy Belly:  A rumbling or crampy tummy can make a workout miserable.  Make sure to keep your stomach happy by eating a small protein packed snack before you get sweating.  Or give yourself a few hours for digestion if you just had a meal before heading to bridal boot camp in Philly or Jersey.

3. A Rockin' Playlist:  We all know sometimes a workout can be tedious and feel a bit routine.  Hours on the treadmill or lifting weights can get the best of us if we aren't motivated.  Keep your iPod updated with heart pumping music.  Or try an engrossing audio book or podcast to keep you interested.  Make sure you have earphones that stay put in your ears as well!

4. The Right Workout Clothes:  The wrong workout attire can literally rub you the wrong way and leave you with a less than desired workout.  Avoid chaffing, blistering, and uncomfortable sweaty clothes but investing in the right gear.  Look for key pieces that provide support where it counts, covered seams (to prevent chaffing), and breathable material that allows your body to stay cool and dry.

Are you always prepared for a workout?

Find your fitness motivation….

Did you lose your fitness motivation somewhere along the holidays?  Maybe it was between the endless gift shopping and the slices of pumpkin pie.  Now it seems impossible to get your mojo back.  Don't fret, there are a few strategies you can try to find your fitness edge again.  Remember what motivates you is highly individual and it won't be the same for your friend.

1. Start out strong, but not too much.  Begin by working out most days of the week combining cardio and strength training.  Make sure you are eating healthy and doing all the right things.  This will give your momentum a kick start.  Soon you will see results and that will build motivation because you'll want more.  Just be careful not to go crazy and have too high of expectations with unrealistic goals.  Injuries will result in time off of exercising which will set you back. A TrainerDiva female personal trainer in Philadelphia can help you get started at a good pace.

2. Visualize.  Really see what you want your end goal to be.  Think about your target, your goal weight, what size you aim to be, the energy you desire, or the dress you plan to fit into.  You have to program your mind for what you want.  When motivation seems to be lacking, just visualize your end result.

3. Hit memory lane.  When you're feeling a bit down and can't seem to get moving, an old success can be the thing to get you off the couch.  This will remind you of how you were an achiever and that you can reach those results again.  Jot down a list of accomplishments so you have them fresh in your mind.

4. Buddy System.  If you have someone knocking at your door to go running, you will be more likely to stick to it.  Partnering up with a friend will motivate the both of you and make you more accountable.  You can set goals together and share your challenges.  Sign up for in home personal training in Philadelphia or Jersey with a pal.  Or grab a girlfriend and get fit at bridal boot camp Philadelphia.  Everything's more fun with a friend!

5. Inspire someone.  Do you know someone in need of a little encouragement?  Motivating a friend or family member can help motivate you too.  You get what you give!  Sometimes it is easier to be more enthusiastic to someone else.  But then people are more apt to using the same coaching style for themselves.

6. Ignore.  You just have to go on automatic.  Sometimes when it comes to discipline, it's doing what you should and not what you feel like doing.  Don't go by your mood, just follow your plan for the day.  If strength training for an hour is what you had scheduled, then get it accomplished.  You'll soon realize that you can win out over a momentary emotion.  Stick to it and you'll be proud you did!

Winter ways to shed calories….Just because it's cold outside doesn't mean you have to hibernate.  There are lots you can do this season to burn 200 calories.  Even if there isn't snow on the ground (yet!).  So get yourself moving. The best part is there is no gym required!

Ice Skating:  In 26 minutes you could be down 200 calories.  Even if you spend most your time trying to keep your balance.  Go core muscles!

Sledding: Only takes 26 minutes to shred 200 calories.  Think about all the uphill walking you'll be doing and what a great tush workout it is!  Grab your favorite kids and sled and have a ball.

Shovel Snow: Doesn't sound like the best time but will get your burning in 30 minutes.  You have to clear your driveway and sidewalk, why not turn it into your workout for the day.  Your TrainerDiva (Personal trainers in South Jersey) says "go for it" and check out our pre-shoveling workout!

Start a Snowball Fight:  In 38 minutes of fun.  Hitting your other with a snowball is actually good for your relationship.  Experts say to keep things playful!

Boogie on Down:  Whether side stepping at a wedding or shaking it in your living room, both get your heart rate up and burns up calories.  Let loose and have fun for 40 minutes!  A favorite of Philadelphia female personal trainers.

Build a Snowman:  In 44 minutes you can act like a kid again.  This time just think "squats" as you bend down to gather snow just like when your doing your in-home personal training in Philadelphia.

Play with your Pooch:  Go for 60 minutes of moderate or active play, like walking or running.  You and your pet with love the bonding time.

Which one is your favorite?

Are you a beginner to strength training?

Have you been wanting to start a strength training program, but not quite sure what to do first? Well we've got some beginner moves for you to conquer.  The basics are some of the most effective exercises.  Then as you build on the basics you'll get stronger without injuring yourself.

The Push-up:  This full body move gets your heart rate up and works your chest, back and abs.  Triple the fun!  But you have to really make sure you have the right form in a push-up.  TrainerDiva in-home personal training in Philadelphia can show you how.  When performing this move, be sure your arms are aligned, hands are steady, fingers spread out, and belly button sucked in.  You can start with knees bent and touching the ground.  When you feel ready, straighten your legs and balance on your toes.  Make sure you lower your chest and keep hips in a straight line.

The Squat:  This move targets your lower body, toning and strengthening your calves, quads, glutes, and hamstrings.  Doing these wrong can result in knee pain or other discomforts.  When doing this exercise, keep your spine straight and sit your hips back (like sitting in a chair).  Knees should be over your toes and pointing forward.  Engage your abs as you come up.

The Lunge:  If you weren't a fan of squats, chances are you won't like lunges too much.  But don't skip them.  This exercise works your lower body, increases balance, and challenges your core.  When doing this move, make sure your back knee doesn't touch the floor and keep your front knee parallel with your ankle (not past it).  It should make a 90 degree angle.  Start standing with feet together and then take a large step forward with your right leg. Then push off your foot and come back to starting position.  repeat with the left.

The Plank: This move makes you sweat because it's a great full body exercise.  Bridal boot camp in Philadelphia loves this move because it focuses on making your core strong.  Common mistakes people make are rounding their spine or sinking in their pelvis.  Both of those make it dangerous and will put pressure on your lower back  Keep your body in a straight line from head to heels.

The Sit-Up:  The classic gym class move works the abs and hip flexors in a wide range of motion.  Don't lace your hands behind your head.  This can cause too much pressure on your spine and neck.  Be sure to place hands behind ears with palms facing forward and feet firmly planted on the floor.

Which one will you try today?