The Extra Mile

Start working on those summer abs with these 3...

santiagoprada — Tue, 23 Apr 2013 10:02:00 -0400

Start working on those summer abs with these 3 simple-but-effective core exercises.

Don’t complicate your exercise! Check out the K.I.S (Keep it...

santiagoprada — Wed, 17 Apr 2013 19:31:00 -0400

Don’t complicate your exercise! Check out the K.I.S (Keep it Simple) workout!

Still Trying to burn off all the candy you ate from Easter? Try...

santiagoprada — Wed, 03 Apr 2013 16:31:38 -0400

Still Trying to burn off all the candy you ate from Easter? Try out the Post-Holiday Workout!

Take your workout on the go with these cool fitness apps for...

santiagoprada — Sun, 31 Mar 2013 21:12:00 -0400

Take your workout on the go with these cool fitness apps for your smartphone!

Find out what everyday foods that you’re consuming are...

santiagoprada — Sun, 24 Mar 2013 18:27:59 -0400

Find out what everyday foods that you’re consuming are derailing your progress at the gym.

Too cold and rainy to make it to the gym today? Check out the...

santiagoprada — Sun, 24 Mar 2013 18:25:02 -0400

Too cold and rainy to make it to the gym today? Check out the Rainy Day Workout

There are lots of Group Exercise classes out there, but how do...

santiagoprada — Mon, 25 Feb 2013 21:28:12 -0500

There are lots of Group Exercise classes out there, but how do you kno which one is right for you? Take a look at some of the most popular classes that most Ys and fitness facilities offer.

Functional Exercises are exercises that are designed to work...

santiagoprada — Tue, 19 Feb 2013 20:52:57 -0500

Functional Exercises are exercises that are designed to work your entire body at the same time, saving you time in the gym. Check out a few of my favorite ones.

If you’re not training with a TRX, you’re missing...

santiagoprada — Mon, 04 Feb 2013 21:12:01 -0500

If you’re not training with a TRX, you’re missing out. Learn how to perform a TRX Crunch in this week’s Tip of the Week.

Here are some of the most common fitness myths that a personal...

santiagoprada — Tue, 29 Jan 2013 21:39:00 -0500

Here are some of the most common fitness myths that a personal trainer hears at the gym.

Running 101

santiagoprada — Mon, 17 Dec 2012 10:13:12 -0500

RUN SMART. RUN BETTER.

Running is one of the most popular exercises for people looking to stay healthy. For some, it’s just another way to burn the three slices of pizza they ate last night, but for many, running can become a passion. Whether you’re training for your first race or simply running to stay in shape, here are 4 tips that will help you become a more efficient runner.

Let the Shoes Pick YOU!

Not all running shoes are built the same. When you’re picking between running shoes, focus less on how popular the brand is and more on how they feel on your feet. Having the right pair of running shoes will prevent injuries and help you have longer runs.

Set a Goal from the Start

Know what you’re running for. If it’s to lose weight, if it’s to compete in a 5k in 4 weeks, if it’s to complete a marathon in the next year. Knowing what you’re running for will help you build up to your goals.

Interval Train

Once you’ve found a good pace that’s comfortable for you, start bringing intervals into your runs. Speeding up for short periods of times and then going back to your standard pace will help you build endurance and help you become a faster runner.

Switch it up!

Make sure running is not the only kind of exercise that you’re doing. Cross training is crucial in preventing injuries and making sure you don’t plateau. To effectively cross train, try doing other cardiovascular activities such as biking or swimming and some kind of strength training routine at least 3 days a week.

image by Google

More Group Ex. Classes to Try!

santiagoprada — Mon, 10 Dec 2012 10:01:00 -0500

SOMETHING FOR EVERYONE

Group exercise classes are a great way to meet new people and stay motivated while working out. Referred to as “Aerobics” in the past, group ex. classes have evolved a great deal, and today you can find a group ex. class that fits the needs of almost every individual looking to become or stay healthy. Here is a list of some of the most popular classes that you may find at most Gyms:

Cycle/TRX

This class is a good way to mix your strength and cardiovascular workouts. With intervals of 5-6 minutes on each, the cycling portion will keep you working through different speeds and resistance, while the TRX strengthens your whole body and engages your core in each exercise.

PiYo

Mixing movements of Yoga, Pilates, and Dance, PiYo is great class for anyone that loves mind/body exercises and is looking to stay in shape and burn fat.

Boot Camp

If you can’t find the motivation to get on the treadmill anymore, give Boot Camp a try. Boot Camp is an intermediate-to-advance class that offers a combination up militaristic exercises, weight training, and sports conditioning.

Kickboxing

Let out some of that work stress with Kickboxing. This class is packed with cardiovascular moves that are inspired by combat sports. Kickboxing will help develop strength and agility through punches and kicks.

A Toned Body in 5-Steps

santiagoprada — Sat, 01 Dec 2012 10:53:00 -0500

EVERY REPETITION COUNTS

Building a lean, toned body is a goal that many fitness enthusiasts have in common. Working towards a toned body will also help with weight loss, building endurance, and strength. In this week’s tip, I’ll detail a 5-step plan that will place you on track to get you the toned body that you’ve been looking for.

Step 1. Change the Way You Eat

A toned body requires the building of lean muscle mass. Foods that contain protein, such as fish, chicken, almonds, and beans will make it easier for your body to build and repair your muscles.

Step 2. Find a Good Balance

Combining resistance and cardiovascular training is the key to achieve toning. Many people tend to focus on one aspect more than they do the other. Make your work out routine so that you’re strength training at least 2-3 times a week, and doing cardiovascular work at least 4-5.

Step 3. Repetition, Repetition

Always pick a level of resistance that will challenge you. For strength training, 15-20 repetitions in a set will help develop muscle endurance. If after 2 sets you feel like you could do 2 more, the level of resistance is too light. Crank it up a notch!

Step 4. Think Full Body

Instead of isolating muscle groups by going around the strength machines, try doing exercises that require multiple muscle groups working together at the same time. Examples of great full body exercises are push ups, pull ups, squats, and planks.

Step 5. Rest and Sleep!

We like to think that body composition changes happen while we’re at the gym, but they actually occur while we’re in bed. If you’re not getting enough rest between your workouts or getting less than 7 hours of sleep at night, you may not see the results that you want.

images by Google.

The Post-Turkey Workout

santiagoprada — Mon, 26 Nov 2012 08:02:00 -0500

BACK TO THE GRIND!

The American Council on Exercise estimates that the average adult consumed over 3,000 calories and 229 grams of fat on Thanksgiving’s Day. The week after Thanksgiving is an important one to get you back on track. Make sure you make your time at the gym count and try out the Post Turkey Workout!

TRX Jumping Squats – 15 Reps, 2 Sets

Setting the TRX to fully lengthened mode and standing up straight with feet hip-width apart, drop down your hips slowly to a squat position, and very quickly explode up while keeping your whole body straight. Brace your core throughout the exercise.

Burpees- 15 Reps, 2 Sets

Start by standing up straight and then jumping up as if trying to touch the ceiling. Once your feet have touched the ground from the jump, drop down to push up position, and then back to standing up straight, repeating the exercise.

Med Ball Slam- 15 Reps, 2 Sets

Pick up a medicine ball, adjust your stance so that your feet are shoulder width apart, and then proceed to raise the med ball above your head and slamming it on the ground. Focus on using your core to aid your arms in the slamming motion.

One Hand Kettlebell Swing- 15 Reps, 2 Sets

Holding a Kettlebell with one hand and standing feet hip-width apart, lower your hips slightly while swinging the kettle bell between your legs to face level by driving it forward with your hips. Keep the core braced at all times.

Bicycle Crunches – 15 Reps per leg, 2 Sets

While doing a crunch, alternate bringing each knee in past the hip line and back out. Try to keep your legs off the ground throughout the entire exercise.

greatist: You know, most of the time.

santiagoprada — Sat, 24 Nov 2012 23:43:18 -0500

greatist:

You know, most of the time.

I'm Eating What?!?!

santiagoprada — Tue, 20 Nov 2012 09:47:00 -0500

WHAT’S REALLY IN YOUR FOOD

We consume a lot of different food in a day-to-day basis, some that’s great for us, some…not so good. Paying attention to the amount of calories a product contains is not enough to keep us healthy and in shape. Next time you’re out and about, at the supermarket, or another place, think twice before purchasing any of the following products:

Ramen Noodles

Ramen is the quintessential college meal, but this economical snack is packed with tons of sodium and trans fat. 35 cents will pay for your meal, but 35 minutes won’t be enough to burn all the calories you’ve consumed from this bad boy.

Movie Theater Pop Corn

A large tub of movie theater pop corn can contain between 400-1,200 calories and more than 30 grams of fat. This is the equivalent to eating 2 Big Macs!

Diet Soda

Just because it’s diet, doesn’t mean it’s healthy! Aspartame, the artificial sweetener that replaces sugar, has been found to have side effects that include heart palpitations, seizures, and…are you ready?… weight gain.

Starbucks Venti Mocha

That Starbucks coffee might taste delicious on your way to work in the morning, but if you’re calorie conscious, you’re going to be paying for it later. The Venti Mocha has over 450 calories per serving and 15 grams of fat. You’d have to run the equivalent of two 5ks in order to get rid of all those calories!

Machines that Torch Up Fat

santiagoprada — Tue, 13 Nov 2012 07:53:08 -0500

GET THE MOST OUT OF YOUR CARDIO

Most cardio equipment fall under 4 categories: treadmills, bikes, step machines, and ellipticals. When it comes to doing cardiovascular work, choosing between these machines is just a matter of preference; but have you ever wondered which ones help you burn the most fat? Let’s take a look at 4 pieces of equipment that will get you the most out of your 45 minutes.

4. Upright Expresso Bike

The upright Expresso bike is the closest you can get to the real thing. The courses are set up to mimic terrains that one would encounter when biking outside. Even on the easier courses, the Expresso bike will challenge you at every mile and test the limits of your endurance.

3. Cybex Arch Trainer

The Arch Trainer is cross trainer designed to give you a longer stride that requires more body control than most of the other ellipticals, making for a more effective workout. The Arch Trainer is great for people with joint pains, as it provides a comfortable high-to-medium intensity work out.

2. StairMaster

The StairMaster is great piece of equipment for those looking to burn a greater number of calories in a short a mount of time. No matter the level of intensity that you set it to, the StairMaster is guaranteed give you a great cardiovascular exercise by depleting your glycogen storages quickly, making your body have to use fat as its primary fuel source.

1. Jacob’s Ladder

The Jacob’s Ladder has risen to fame as a key piece of equipment used in the reality weight-loss show The Biggest Loser. A hybrid of the Treadwall and the StairMaster, the Jacob’s Ladder is a self-paced piece of cardio equipment that engages your whole body to produce a very tough but efficient work out. The Jacob’s Ladder will not only burn tons of calories, but also help you build up your endurance and stamina.

The Wonders of Sleep

santiagoprada — Mon, 05 Nov 2012 08:09:13 -0500

4 REASONS TO GET YOUR 8 HOURS

If you’re like the average American, chances are your hectic life does not allow you to get enough rest. Sleep is crucial to maintain balance in your everyday life. According to the National Sleep Foundation, the average adult needs between 7-9 hours of sleep at night. If you’re currently trading caffeine for an extra couple of hours of rest, here are a couple of reasons why you should try to hit the snooze button more often:

Sleep Affects Your Workout Results

If you’re not seeing the results that you want from your work outs but you’re working out 4-5 times a week, it may be because you’re not getting enough rest. Your body repairs itself while you’re resting, that’s when most of the physiological changes tend to happen, so if you’re not sleeping enough, you’re spoiling your gains.

Sleep Affects Your Weight Gain

Not getting enough sleep at night will cause your metabolism to slow down, making it harder for you to keep the weight off. Also, if you’re not getting your energy from resting, you’re probably getting it from coffee, soda, and energy drinks, all which are loaded with sugar and calories.

Sleep Affects Your Mental Health

Lack of sleep can increase your levels of stress, and has also been linked to depression and substance abuse. Sleep plays a key role in the way our brain perceives and reacts to information, and when we’re not getting enough of it; it can lead to various problems in our work and personal life.

Sleep Affects Your Cardiovascular Health

A study conducted by Harvard University in 2007 showed that poor sleeping patterns have been linked to high blood pressure, strokes, and heart attacks. Not getting enough sleep at night alters the body’s sympathetic nervous system, which is usually set off by stress.

Secrets to Weight Loss

santiagoprada — Thu, 01 Nov 2012 09:26:00 -0400

EASIER THAN YOU THINK

Many people go to extremes in order to shed a few pounds. There will always be a Hollywood diet, a bogus fitness product (Shake Weight, anyone?), and insane home video work outs that claim to help you get the body of your dreams. The truth is that losing weight can be easier than you think. Consider these next few tips that may help you get the results that you’re looking for:

The Scale Can Lie

We tend to put too much focus on the numbers on the scale. Sometimes, we’re eating right, working out hard, and we still don’t see the numbers drop. Why? Keep in mind that if your work out consists of strength and cardiovascular training (and it should); you’ll probably gain some lean muscle at the same time that you’re burning body fat. The scale will not reflect this change, but your body will.

Are You Really Working Out?

If you’re leisurely pedaling on a stationary bike while reading the latest on Kristen Stewart and Robert Pattinson on your iPad, I’m sorry to inform you that you’re not doing much. When it comes to cardio, you get what you give. Crank up the resistance, speed it up, and make that work out count.

Don’t Succumb to Guilty Pleasures

With the holidays in the horizon, it’s easy to let your guard down when it comes to the things that you eat. Put away the bowl of candy corn and take it easy on the stuffing. Be smart about what you’re consuming, and on the days that you just can’t help it, spend some extra time in the gym.

Pick Your Battles

How bad do you want to lose those 10 lbs? Enough to give up drinking your favorite soft drink? Enough to start packing your lunch instead of eating out? Enough to get up at 5:00am on the days that you can’t work out after work? Prioritizing is the key to weight loss.

Building a Strong Core

santiagoprada — Wed, 10 Oct 2012 13:11:13 -0400

SCULPTING THE MIDSECTION

The “core” is a term used to refer to the abdominal section, the hips, and the lower back. Having a strong and stable core is essential for maintaining a good posture and preventing injuries. Here are 5 exercises that will target the entire core region.

Body Plank

This exercise is performed by maintaining a push up position. The goal is to maintain the midsection aligned with the rest of the body at all times, while bracing this midsection to engage every aspect of the core.

TRX Crunch

Placing your feet on the TRX foot cradles and adjusting the straps to mid-calf, come up to the push up position and tuck your knees in and out while maintaining a straight body.

Side Bridge

While lying on your side, support your bodyweight by placing your forearm on the floor and keeping your feet stacked together. Maintain this position and brace the midsection. Make sure to switch sides and repeat.

Superman

Lying on your stomach and keeping your arms and legs wide, raise your arms and legs off of the ground while letting your midsection support your bodyweight. Repeat this several times without letting your arms and legs touch the ground until you’re done.

TRX Mountain Climbers

Placing your feet on the TRX foot cradles and adjusting the straps to mid-calf, come up to the push up position with your hands lined up below your shoulders and alternate bringing each knee past the hip line and straightening it back out.