Good Morning Fit Friends
As the weather improves we migrate towards outdoor activities! As Chicagoans we celebrate every warm sunny day as if it were our last… and lets face it, you never know if it will rain, or snow, or sleet so you have to take advantage! I got out to do my first real outdoor strength training workout yesterday. It felt great to work outside and all I used was my body weight and a park bench! I did 2 sets of 10-12 reps of each exercise! Check it out!
Make sure your knee stays over your ankle as you drop your back knee towards the ground. Keep the shoulders over the hips and core tight to maintain balance!
Hands are just wider than shoulders. Keep thighs, core and butt tight as you bend the elbows to lower towards the ground. Maintain your straight body position as you push back up and at the top pull one knee in between elbows. Repeat using alternating legs!
Bench V Crunch
Hips toward the front of the bench. Squeeze the legs together as you lift the knees toward the shoulders. Drop feet toward the floor on your inhale while maintaining a tight core and not arching the back. Exhale to crunch and lift the legs to the starting position!
With one foot staying on the bench, push thought the heel to stand on top. Slowly lower yourself back to starting position and land softly!
Sitting on the edge of the bench, fingers face forward, and arms are straight. Slide hips off the bench and start to lower body to floor until elbows bend to a 90 degree angle! Exhale to push up to the starting position!
Why this Rocks?!
Outdoor workouts are great… No gym or equipment is required .. Just you! Plus you can catch some rays, people watch and get a killer bod at the same time! Staying fit outside is not just fun and active, but also its FREE! You can’t be free am I right?! So soak up that vitamin D and get your workout on!! That’s pretty rockin’!! Xoxo Ss
Hey Fit Friends
I don’t know about you but here in Chicago right about this time of year we are longing for summer. When the temperature was above freezing and the warm sun beckons you to go outside! In remembrance of that time I wanted to share an outdoor workout I did this past summer in the park! Who knows, it might bring that weather back sooner than we anticipated! Do the exercises one after another, try to do 2-3 sets of all exercises with a 30 second break between sets!! Enjoy!
We begin with
Alternating Reverse Lunges
10 on each side
Starting with the feet hip distance apart step back with your right foot keeping the heel off the floor, drop the right knee toward the ground, keep the knee under the hip, return to starting position, repeat on other side!
5-7 on each side or to fatigue
Begin in plank position, lift one leg to hip height, bend elbows and bring lifted leg to the elbow, return to plank, repeat on other side!
Start with feet shoulder distance apart, squat with the hips pulling back and down, keep the knees over the toes as you sit, spring upward and jump straight up, try to land softly as you return to your squat, repeat one after another without breaks
Why This Rocks?!
Because it couples strength training with heart pumping plyometrics, incorporates bodyweight exercise, and challenges the whole body! Don’t be surprised when this workout has you huffing and puffing at the end!
1. How physical? 8
2. Calorie Burning? 8
3. Sweat Factor? 9
4. Coordination/Awareness? 6
5. Health Benefits? 8
In 2011 I was looking to try something new…I love trying new things especially when it comes to fitness! A couple of my fellow actor friends had been doing aerial arts/circus training and of course I thought ‘that sounds awesome’!
If you have ever seen cirque du soleil you know the magic of finely crafted and executed aerial arts. The combination of strength, flexibility, and artistry amazes and excites millions around the world.
So I signed up for a beginner class at The Actors Gymnasium in Evanston,Il! My class was led by Sylvia Hernandez-Distasi a lifelong circus artist. I was excited to try this 10 week class and learn a new skill! I had been a fitness professional for over 10 years with a background in dance and gymnastics I should naturally succeed right? Wrong! This class was one of the most challenging things I have ever done. Climbing was hard and exhausting…it’s like junior high all over again trying to get up the rope , seemingly impossible! What’s worse is that is only a basic skill to get to the tricks… I was discouraged, and very sore. Also, it hurts .. Yes your muscles but also rope burn, bruises, and material squeezing you in various uncomfortable ways. But, I stuck with it; every week we tried a new apparatus (static trapeze, Spanish web, Lyra, silk knot, and silks)and the second half of the session we got to try them all again … And surprisingly I had improved(ever so slightly)!
I decided to stick with it and do another session. I kept plugging along, learning new tricks, increasing my flexibility, finding grace in my movements, and overcoming fears! I began to be able to do tricks with less effort and even string more than one trick together. A year and a half later I was ready for a new challenge. I enjoyed the class so much and I wanted incorporate the performance aspect! I signed up for the summer intensive which is a 6 week circus intensive that meets 4 days a week for 2 hours a day. You learn skills (dance, aerial, contortion, and ground acts like juggling or globe walking) to create a circus act to be performed In a showcase at the end.
I had an amazing experience..I plan to continue performing when I can and developing more skills and tricks. If you have ever wanted to run away with the circus find a class near you. Chicagoland boasts a number of great training facilities the Actors Gymnasium, Aloft Loft, MSA, The New York Trapeze School! Take a class, challenge yourself, rock your body!
There are many reasons to start a fitness program; From trying to become fit or achieving a new level of fitness! No matter what the reason, NOW is the time to start. Its not to late to get that beach body, drop those last few pounds before your wedding, or even to heal your body. Summertime is the perfect time to start a workout regiment. The days are longer, the weather is more temperate, and the overall outlook on life is generally better which leads to a better attitude towards nutrition, health, body image and awareness.
We are going to use the month of July and parts of August to showcase the progress of different styles of workout and fitness programs, along with the qualities and benefits each program has. The participants we follow all have different strengths, weaknesses, body types, and goals.
Here are a few of the fitness programs we will be sharing and discussing
- Bridal Boot camp
- Restorative and Therapeutic Yoga
- Cardio and Abdominal workouts
- Longterm fitness regiments
Join us as we document the progress of Rocking Your Life Fit