Category Archives: Trainer Tip

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Ladies, many of us are fortunate to have the time to workout 5-7 days a week. Others, unfortunately, are very limited to specific days and times. What options are available for those ladies who have less time for exercise? There are many possibilities!

You can take a Lucille Roberts fitness class (an intense 45-minute workout). Another option is using a cardio machine for 30 minutes while incorporating high and low intervals.

Strength training is also important. This exercise regime that I am providing is a total body workout using no weights or machines–just your own body weight. It can be done at the gym or at home in about 30 minutes or less.

1. Warm-up Do 30 seconds of each of the following, for a total of 5 minutes:

• Jog in place
• Jumping jacks
• Jump rope
• Mountain climbers

I decided to combine May and June’s wedding workouts together for a one-two knockout punch of a routine! Wedding Workouts #2 and #3 will be targeting our shoulders and backs. Whether you are rocking strapless or backless dresses, let’s get those shoulders and backs toned and terrific! Even if you are not planning to walk down the aisle anytime soon, you can still enjoy this workout and use it to strut your stuff in your sundresses, tank tops, tube tops, halter tops…you name it!

Workout Outline:

• Complete this set of exercises 2-3 times.
• Rest only for 60 seconds between sets.
• For best results, complete this workout 3 times a week on non-consecutive days.

Note: For shoulder exercises, a lighter weight, such as 5-8 pounds, is recommended.

1. Warm-Up Stand with your hands at your sides and feet hip-width apart. Lift your shoulders up toward your ears. Hold for 3 seconds, then lower your shoulders. Repeat for 1 minute.

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We are just about a month away from the official first day of summer! It’s time to bust out those sleeveless numbers that have been itching to be unpacked since the warm weather first started creeping its way back in.

What’s that you say? You would rather sweat it out all summer and hide your arms with your long sleeves? Nonsense! Here are some moves that will help you obtain those tank top-ready arms you are looking for!

Workout Outline:

• Complete this set of exercises 2-3 times.
• Rest only for 60 seconds between sets.
• For best results, complete this workout 3 times a week on non-consecutive days.

1. Warm-Up Just as we did for the first wedding workout, lift your arms out to your sides at shoulder height. Point your fingertips upwards so your wrists are flexed and make small forward moving circles with your arms for 30 seconds. Pause and reverse the direction of your circles for an additional 30 seconds. Repeat both directions.

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Lately we’ve seen some absolutely beautiful days! More people are outside enjoying the sun and the comfortable weather by going to cafes, taking long walks, and jogging. On my off days from the gym, I take advantage of the nice weather and do my workout in a local park by my house. There is a nice view of a huge pond with fountains right in the middle of park. This is the location where I exercise.

This is my easy-to-follow workout routine:

1. Warm-Up Walk and Stretch For a basic warm-up, I walk around the pond one time, which is about 1.25 miles. I then stretch against a wall or a bench for about 5-7 minutes.

2. Power Walk or Jog The second part of my workout is jogging around the pond for a 2-5 laps. You can modify this to a power walk or take it at your own pace. If a walk/run works better for you, then try that option.

3. Toning The third part of my workout is a quick toning session using a bench. There are many exercises you can do on a bench: leg lifts, tricep dips, crunches or sit-ups, step-ups, push-ups, squats, etc. Do at least 2-3 sets of 12-15 repetitions of as many exercises as you can.

4. Final Lap The last part of my workout is the one lap around the entire park, which is almost 2 ½ miles. At this point, you can relax and release every little bit of stress of the day.

Ladies, let’s enjoy our outdoor workouts while the weather permits. It’s a change to your daily routine and a breath of fresh air!

Trainer Tip by Gisela Andalia, group fitness instructor and personal trainer at Lucille Roberts Jersey City.

In addition to looking HOT in a pair of jeans, shorts, or that sexy swimsuit in the back of your summer drawer, your glutes and thighs make up some of  the larger muscles groups in your body. That means these muscles burn a ton of calories both during activity and at rest! Strong, flexible buttocks and leg muscles protect the back and knees from injury and can help rehabilitate existing injuries.

The subgluteal ridge, where your buttocks meet the back of your leg or hamstring muscle is an area many women struggle to keep toned and tight, especially with today’s sedentary lifestyles. Women are generally hardwired to store higher levels of body fat than men store. Our hormonal and genetic make-up make this adipose tissue (fat cells) stubborn and difficult to lose. By using the most recent scientific data to our advantage, we can dispel the myths of the weight loss world and get down to the business of burning fat faster!

In order to really sculpt and tone the lower body, a diversity of exercises must be performed. The following moves are some of my favorites for targeting this hard-to-tone area of the body—because they work! This routine MUST be combined with cardiovascular activity and proper diet in order to see the results you truly desire. Only then will you see the sculpted, lean muscle revealed in true form. Combine this lower-body routine along with 4-6 days per week of aerobic activity for best results. A minimum of 30-45 minutes of cardiovascular activity is necessary to achieve truly amazing results. This can be performed in any of our motivating, high-energy cardio classes,  on our treadmills, elliptical, or bikes, or even outdoors. Be sure to up your post-workout burn (or EPOC – exercise post-oxygen consumption), by making 2 to 3 of those cardio sessions high intensity interval training (HIIT). One of my personal favorites is sprints on the treadmill followed by brisk walking intervals. Try alternating high and moderate intensity drills on any piece of cardio equipment, or hit the running track! Aim for a 1 to 2 ratio. For example, sprint for 1 minute, then walk briskly or jog lightly for 2 minutes.

To all of my mommies out there, I know that getting to the gym is a lot more challenging when you have a baby. So, in honor of Mother’s Day this Sunday, here are some fun exercises for you to do with your little ones in the comfort of your own homes.

(Make sure to check first with your doctor that both you and your baby are ready to do any of these exercises.)

Mommy & Baby Exercises

Peek-a-boo Squats: Chances are, you have played peek-a-boo at some point or another with your child. To do this exercise, your baby can be sitting in his or her high chair, lying down in the crib, propped up in the Bumbo seat, you name it. Cover your eyes, and perform a regular squat in front of your baby. When you come up, uncover your eyes and say, “Peek-a-boo!” Not only will this be enjoyable for your baby, but you will be getting in a solid legs and butt workout at the same time!

Sleep Walking Lunges: It is 3:00 a.m., and your little one refuses to stay asleep. Take this time to work those legs even more! Securely hold your baby in your arms and proceed to do walking lunges around your house. The constant up down motion may help soothe your child back to sleep, and the little bit of exercise you are getting will help calm your nerves, as well. (Just make sure you’re awake and alert enough to do this safely! An alternative is to do this in the afternoon when it’s time for your baby’s nap.)

Seated Pony Ride: Sit down while holding your child securely on your lap. Keeping your toes firmly planted on the floor, raise your heels up and down. You are getting in a great calf workout all while your child is having a blast bouncing up and down on your lap!

Have you seen a BOSU ball at the gym and wondered what it’s for? Dr. Emily explains!

Common question: What’s the best exercise for me to lose weight?

The answer is cardiovascular fitness. Cardiovascular fitness is one of the three angles of our fitness trilogy triangle: cardiovascular, strength, and flexibility. “Cardio” refers to the blood and oxygen both coming to and leaving from the heart muscle and the lungs; “vascular” refers to the arteries and veins through which the blood flows to get from the heart to the muscles and back. Because blood gets “tired” and needs “refreshing”, the blood travels through the lungs for this exchange–kind of going through a service station. The harder you work and start puffing air, the more you work the heart and lungs for this exchange to occur, and the more you nourish the brain and body with good oxygen. Other benefits of cardio exercise include increasing the strength and efficiency of the heart as a “pump”, so it has to beat fewer times per minute as it pushes more blood and oxygen throughout your body. This means that, over time, a person who becomes fit will have a lower heart rate than before because the heart becomes extremely efficient.

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As a member of a gym, you may be wondering whether personal training is suitable for you. Members train with a personal trainer for many reasons, such as motivation, a change of routine, discipline, etc. Here are some tips to get the most out of your training sessions.

1. You must be consistent with your workouts. This includes cardio 3-5 times per week and weight training/toning/strength training 2-4 times per week. You can do cardio the same day you do weight training, but do not exhaust your body to the point where you can’t function.

Do not work the same muscle group everyday. Rather, alternate the days. For instance, work your upper body on Monday and Wednesday and your lower body on Tuesday and Thursday. Or, do a total body workout on Monday and Wednesday, but don’t lift weights on Tuesday. Always make sure you do cardio for 5-10 minutes before starting weight training.

2. Eat a well-balanced diet. To control portions, write everything down that you eat on a daily basis. Stay away from foods high in fat, carbohydrates, and sugar.

3. Ask questions. If you have any concerns about your training, ask your personal trainer so that he or she can give you suggestions or tips to help you.

4. Apply what your trainer shows you to the workouts you do on your own. After finishing your personal training sessions, continue to eat well and exercise 3-5 times a week. Pay very close attention to the different exercises your personal trainer shows you so that you can continue with them on your own. Keep in mind that just doing one personal training session per week and not working out on your own/not taking classes will not get you the results you want. Personal training should supplement, not replace, your regular workouts.

Good luck with losing weight, toning up, and feeling better about yourself! Remember that you are #1!

Trainer Tip by Gisela Andalia, group fitness instructor and personal trainer at Lucille Roberts Jersey City.

weddingdressesguide.us

Hello my fellow brides-to-be! The one-year countdown until my wedding has begun! Each month, for the next twelve months, I will post a new Wedding Workout to help you get ready for your big day, too! (Even if you’re not planning to walk down the aisle anytime soon, you can still enjoy these workouts!)

Wedding Workout #1 will be targeting our arms. Whether we want to wave our hands in the air all night without worrying about that pesky arm jiggle or we want to be able to toss that bouquet the length of a football field, let’s get those arms ready and picture-perfect!

Workout Outline:

• Complete this set of exercises 2-3 times.
• Rest only for 60 seconds between sets.
• For best results, complete this workout 3 times a week on non-consecutive days.

1. Warm-Up Lift your arms out to your sides at shoulder height. Point your fingertips upwards so your wrists are flexed and make small forward moving circles with your arms for 30 seconds. Pause and reverse the direction of your circles for an additional 30 seconds. Repeat both directions.

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2. Hammer Curl into Shoulder Press Start with your feet hip width apart, a dumbbell in each hand, and palms facing in. Curl the dumbbells up to your shoulders and then continue the motion by pressing the dumbbells straight up over your head. Slowly reverse to start. Do 12-15 repetitions.

For an added challenge, pick one foot up slightly off the floor and alternate when you are half way through your repetitions.