Break Your Workout Rut

Do you go to the same elliptical trainer every time you walk into the gym? We’re all creatures of habit, but your habits might be limiting your workout success. WebMD has a great article on using the gym equipment that you might be ignoring. The article contains some great suggestions for using resistance equipment of various types as well as exercises that target underworked body areas. Read it all at http://www.webmd.com/fitness-exercise/features/best-exercise-equipment-you-are-not-using.

Instant Results

We haven’t tried it yet, but Fitness claims to have a workout that combines yoga and Pilates to make participants look 10 pounds thinner instantly. By lengthening and strengthening your muscles while dramatically improving your posture, this workout will help you make the best of what you already have. See the illustrations for yourself and give it a try at http://www.fitnessmagazine.com/workout/pilates/exercises/look-10-pounds-thinner/.

Ab Fever

Believe it or not, former Dancing With the Stars champion Kristi Yamaguchi says she never had great definition in her core areas, even when she was in Olympic form. Life’s inevitable commitments of family and career pulled her from training consistently, so the Olympic champion felt she needed to get in shape before taking on Dancing’s day-long training sessions. Yamaguchi turned to Pilates, with its emphasis on core body strength. If you’d like to improve your core definition, check out her favorite moves at http://www.fitnessmagazine.com/workout/real-plans/celebrity/kristi-yamaguchi-pilates-workout/, and try them for yourself.

Fitness Basics

The American Council on Exercise recently surveyed 1,000 ACE-Certified trainers for their top exercise tips. The top-three results form the base for a fundamentally sound wellness program. First, strength train twice per week for 20 minutes. Next, incorporate intervals into your workout. At the most basic level, you can do so by alternating two-minute stretches of walking and running on a treadmill for 20 minutes. Finally, increase your overall low-intensity cardio workload to 60 minutes per day through activities like walking, yard work and dancing.

Marathon Milestones

DKWIO leaders Tom Anderson and Tracey Secco joined me in a team marathon this weekend at the Detroit Free Press/Flagstar Detroit Marathon. The Detroit Marathon is the fastest-growing race in North America, and it was a spectacular day. Running is among the most effective forms of exercise and—if you you’re interested in a marathon—Runner’s World offers a simple, 16-week guide to training for the race. Check it out at http://www.runnersworld.com/marathon/article-marathon_beginners.html.

Over Easy Workout

If you’re anything like me, the later it gets in the day, the less likely you are to exercise. One great way to avoid the diversions of the day is to complete your workout first thing in the morning. For a no-hassle a.m. workout option, Women’s Health offers a 15 minute bedside routine that includes four great exercises that will keep you energized all day long. See the details at http://www.womenshealthmag.com/fitness/morning-workout.

Burn More

With winter approaching in the northern hemisphere, many of us are ditching outdoor tracks for treadmills and mountain bikes for stationary bikes. As you move inside, remember that you burn more calories by simulating outdoor activities: vary the intensity of your effort during your workouts (five minutes steady, one minute maximum effort), add inclines or declines and switch exercises frequently. These tips will not only keep you interested in your workout, you’ll become more fit, more quickly.

Escape Your Exercise Rut

Self magazine this month offers some great tips for getting out of your exercise ruts. Among the highlights:

·          Don’t rest between crunch reps for flatter abs.

·          Vary your cardio for better toning and weight loss.

·          For firm arm muscles, make sure your arms are exhausted after each set of 10 curls or triceps pull downs.

·          Establish, reach and reset modest goals—consistent success fuels your appetite for more.

Maintain the Gains

According to Self magazine and researchers at the University of Ottawa, women ate about 120 more calories after intense workouts than they did after lighter workouts that burned the same calories. Instead of rewarding yourself with a big meal after a workout, try keeping a healthy snack in your gym bag for the post workout munchies. Self recommends mixing ¼ cup of dried cranberries with two tablespoons of unshelled sunflowers seeds in a plastic bag. You’ll find that the protein and carbs in this mix will satisfy your hunger, plus you’ll get the healthy benefits of antioxidants from the cranberries.

Love Your Arms

Don’t like the way your arms look in your sleeveless blouse? Fitness Magazine online offers an awesome, interactive arm workout to stop the jiggle. Featuring three workouts each for beginner, intermediate and expert, this workout will give you guns to envy. Check it out at http://www.fitnessmagazine.com/workout/arms/exercises/the-love-your-arms-workout/.