Get The Most From Your Workout

How effective are your workouts?

Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over?

Or would you describe your workout more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old routine?

Since you are spending a portion of your valuable time working out, I assume that you desire to have a slimmer and more toned body. And I also assume that if you had the option to achieve that slimmer, more toned body even faster you’d say, “Yes, please!”

The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sounds good, right?

• Be Focused. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (from chit chatting) more than any other muscles. When you’re lifting weights, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.
• Be Confused. Er, more specifically your muscles should be confused. Do this by changing up your routine often. This helps to avoid plateaus and to continuously challenge your body. Try new exercises at new intensities and new weights.
• Be Nourished and Hydrated. Stay on top of your food and your hydration levels. The best results are achieve when you’re drinking enough water and eating real, wholesome foods.
• Be Strategic. The time of day that you workout makes a huge difference in your results. And no, I’m not going to say that there’s a universal ‘right time’ to workout. Your job is to figure out when your body is at its best and to make that the time that you consistently exercise. If you’re not a morning person, then don’t force yourself to wake up at 5am, try working out after work instead.
• Be Watched. There’s a benefit to working out in a group setting. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own.
• Be Caffeinated. Caffeine has been shown to help burn fat and to increase endurance. If you don’t have any medical conditions that would otherwise make moderate caffeine intake unsafe, then drink a caffeinated beverage one hour prior to working out. Or a healthy energy drink such as Energe from Nutrie.
• Be Pumped Up. Check this out: researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise.
• Be Comfortable. Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat.
• Be Smart. If you’re not already one of my valued clients, then now is the time to become one. Working with a professional ensures that you’re being challenged and are seeing results. And that’s just smart, right?

If you don’t know where to start when it comes to exercise, I’m here to help.

It’s my passion to make exercise a part of your life that you look forward to and are rewarded by. Wouldn’t you like all of the healthy rewards of being fit?

Call or email me today and we will get you started on the exercise program that completely transforms your body.

I Exercise Because...

Do you have a goal for each of your workouts? Having a goal is more important than you may think.

When each session is goal-oriented, you'll get the most out of your exercise time.

Decide how many long you'll go for, how many reps you'll do and at what intensity before your workout begins. Then go for it.

To take it a step further, set clear goals, write them down, and keep a record of your workouts. There's nothing quite like knowing exactly where you want to be, where you currently are, and what you've achieved.

From the Desk of John Hall Studios

Email: ianbowen25@gmail.com

Phone: 219-405-7559

Best butt toning exercises

I can still remember the time in the late ‘90s when women’s magazines announced that having a big butt was a good thing. I was in my teens and had never even thought about how my body looked because to me, as an athlete, my body was my vehicle. I had muscles upon muscles and my posterior chain was rock solid but, thanks to Jennifer Lopez, I suddenly felt that I didn’t just look like a boyish athlete! I had a quality that was associated with being feminine, sexy and, to my mind, awesome.  Through a summer media craze based on one woman’s derriere, I suddenly received a huge confidence boost.

It’s amazing how the media continues to play a huge role in the way we think about our bodies.  As a runner, a strong physique came with the job description, not to mention my genetic predisposition from my parents. I sure hope it’s a fashion statement that will last because my children are already showing signs of having sprinter-shaped bodies.

I’m not saying that a big butt makes anyone more or less attractive overall but I do think that it’s important to have strong set of muscles behind you.  Add in the confidence boosting benefits of a firm butt and there’s no reason why you shouldn’t make sure a saggy bottom is never part of your life.

What’s the best way to tone up your butt? 

As a trainer I’m often asked: “How do I get a good butt?” and my answer is generally the same every time. I have to be honest and say that genetics play a huge role, however body builders are the living proof that quality exercise and nutrition can enhance any muscle group. A strong ‘gluteus maximus’ and ‘gluteus minimus’ – the training terms for your rear end – can be achieved through a combination of strength training and a good sprint program.

Butt toning tip 1 – Run your way to a great booty

Not surprisingly, I recommend running – it will help burn off excess flab while also building up your muscles.

Sprinting is essentially the weight lifting of running especially when you throw hill running into the mix because your posterior chain muscles – including your calves, hamstrings and glutes – generate a lot of the power that is required when sprinting.

Try adding one or two 30-minute sprinting sessions into your workout week. Sprinting for 20 seconds then resting for 60 seconds is my personal favorite. Remember to build up to it though. You must walk before you can run, so only up your speed as and whenyour body feels ready.

Butt toning tip 2 – Make squats work for you

Squats, squats, squats – you can never do too many squats.

Squats will work your butt muscles and putting the effort into a repetitive squat routine will get your booty in shape in no time.  I recommend variety, so try a combination of squats.  Options include a basic squat with no weights, then try adding weights, a jump, or speed variations.  You could even work your way up to split squats and one-legged squats.

There are many variations to this amazing exercise so, no matter if you are new to exercising or a seasoned professional, find the types of squat that are most comfortable for your body and add them into your fitness routine three days a week.

***

A great butt is not the be all and end all

By adding these exercises into your weekly routine you’ll be working your glutes and building a firm butt, but don’t forget that burning calories and being active are a great reward too.

When it comes to your body, health and wellness, we have to put jokes, vanity and the media aside. Remember that the visible benefits that come from working out are just an added bonus – it is the internal change and the improvement of your overall wellness that is of ultimate importance.

True beauty always comes from the inside.

By Samantha Clayton