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GET READY TO GET FIT! #2016

26 Dec

Your workout in the gym should be tough and challenging, but make it easy to fit fitness in your life with these 4 quick organizing tips.

Organize your fitness the night before-
1. Choose and pack a workout outfit, and any necessary toilettes, makeup, hair clip or elastic, sweat towel oh and don’t forget your running shoes and lock.
2. Prepare your morning coffee for the morning, set coffee maker timer 5 minutes before your wake up alarm. So your sense of smell will help wake you up with your alarm.
3. Bottle water in the fridge ready for morning use.
4. SET YOUR ALARM to wake up earlier to accommodate your workout time. Here’s a tip to wake up your mind & body. Have one of your favorite

If getting in shape 2016 is a goal of yours please follow me on Instagram & Twitter @craigramsayfit for more tips & exercise videos.

4 Slim Down Tips for any Special Event.

9 Oct

TIP 1.  Eat for fuel not for fun.  Watch the eating out.  If you do, sauce on the side, go for a lean meat with steamed veggies, always ask “no butter, no oil, as healthy as can be please”. You would be shocked at what junk a restaurant will put in your food for flavoring.  DO NOT skip your breakfast! Food before coffee.  Split your lunch into two portions, separate the feedings by 2 hours.  Cut the carbs in the evening. Eating 6 small meals a day will increase your metaboic rate and burn more calories throughout the day.  This is a good start.

TIP 2.  Workout to intensity.  Find your workout intensity, push through the discomfort.  If you are feeling the burn then you are doing it right. 40 mins weight resistance program, 20 mins interval cardio. 1 hour at the gym max!

TIP 3.  Add morning cardio.  After breakfast hit the  streets for a morning jog, or attack the stairs at your house.  Up quickly, down slowly, this is ideal interval cardio.

TIP 4.  Lemon your water.  There are so many benefits to putting lemon in your water.  Most important it burns more calories. Also relieves many digestion problems. Great for the skin with it’s anti-aging properties.  It can remove wrinkles and blackheads, Toothache or bad breath – Lemon water will help.  Tonsil issues, gargle lemon water frequently.  With it’s high potassium content, lemon water can help control high blood pressure.  It has been known to cure respiratory problems, breathing problems and helps someone suffering from asthma.  Lemons can treat rheumatism and arthritis as it’s a diuretic and flushes out bacteria and toxins.

Crunches & Sit-ups DO NOT burn stomach fat

6 Sep

CRUNCHES AND SIT-UPS DO NOT BURN STOMACH FAT!!! I don’t care how many you do, the sit-ups and crunches will never work! Your Abs are there,  they are just covered by a layer of fat.  Let’s attack the Fat with proper cardio. The two best forms of cardio for this are: 1) Running, running requires motion from your entire body, every muscle is activated.  Running burns calories faster than any exercise out there. 2) Stairs, walking up stairs not only gets our heart rate elevated and burning fat, it also is a killer resistance training workout for our legs.  Which will boost your natural testosterone guys, giving you more muscle building, fat burning potential, and as a bonus boosting your libido.  It’s a win, win, win situation.

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Crunch Fitness Gym Etiquette Tips (reposted for the girl who refuses to put her weights away).

30 Jun

There is this girl who works out at Crunch Gym on Sunset that deliberately does not return her weights to the racks. Even when she is literally two feet away from them she will drop her dumbbells on the floor walk away and take her destructive attitude onward.  A Crunch trainer told me he didn’t mind what she was doing??? WHAT??? Any weight equipment left on the gym floor can be hazard, people injure themselves more from tripping over weights more often than they do from lifting them. So HOPEFULLY this girl or someone who knows her will share this (especially Tip 6) with her.

Tip 1: Avoid blocking the mirrors or standing in front of a dumbbell or other weight rack.
Tip 2: Unless you are Gold’s Gym Venice you should not be grunting and groaning like a wild beast. Release on breath, not vocal cords.
Tip 3: Share equipment & weights. Don’t sit on a machine in between sets. “Work in” with other gym members
Tip 4: Don’t rush around the gym. With all that heavy equipment, there is so much that can really injure you. move slowly but with purpose.
Tip 5: If you have the tendency to poopy at the gym (which can often be inspired by exercising) bring a small room spray or cologne sampler to the restroom with you.
Tip 6: Remove weight plates from a machine or bar when you finish with them, and be sure to put the weights back where you found them.
Tip 7: Wipe off equipment when you are finished, so you don’t “sweat out” your neighbor. Be mindful of others.
Tip 8: Use the lockers. Most gyms have a policy that gym bags cannot be carried around the gym. Gym bags and other comparable material can be potential tripping hazards.
Tip 9: Time manage your workout. Most gyms impose a time limit on using cardio equipment. If the gym is busy, limit your time on a specific cardio machine to 20 mins.
Tip 10: Leave your ego at the door. If you have questions, ask! Gym equipment can be very dangerous. Protect yourself by understanding how a machine works. Ask a gym representative to explain how to correctly use the machines.
If you are new member most gyms offer a complimentary personal training session. Communicate and ask questions with the professional trainer on how to use equipment you are not familiar with.

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Your Baby is your trainer – Another exercise for moms

13 Apr

When performing these lunges make sure the focus of your movement is to the corners rather then straight forward, this is to help avoid any pressure put on those precious little legs and feet of your little one.

Aim for 100 using the right leg forward (corner) and back (corner).  And 100 using the left leg forward (corner) and back (corner).

 

YOUR BABY IS YOUR TRAINER – AN EXERCISE FOR MOMS.

12 Apr

 

 

I filmed this short video clip about a year ago, 1 week before my wonderful friend Catherine Ledlow (Known to the Broadway community as Catherine Wreford) was diagnosed with a Cancerous Brain Tumor.  She has been fighting this battle all year and I’m thrilled to say she is doing it with a smile and a positive attitude.  Catherine is still exercising responsibly even going through cancer treatment.  Please let this motivate you to eliminate the “I CAN’T”, if this exercise is not appropriate for you then reach out to me for exercises that are.  Move that body and love every moment and opportunity you have to do so.

Aim for 100 leading with the right knee down first, then 100 leading with the left knee down first.  Take your breaks where you need then (3 deep breaths or 10 seconds max).  Challenge yourself but always safety and caution comes first when engaging in exercise with your baby.  Slow and deliberate movements.

“GREEN EXERCISE”???

11 Apr

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Working out at home or at the gym is wonderful, the benefits are endless.

Studies have shown exercise and physical activity performed outdoors in a green environment can boost mood and even self-esteem, and benefits can be seen with as little as 5 mins a day.

“Green Exercise” is physical activity/exercise that is executed in the presence of nature.  That means in a park, working in a backyard garden, on a nature trail, or other green spaces.

Walking, jogging, gardening, cycling, boating, fishing, horse back riding, swimming, and skateboarding are a few examples of outdoor physical activity.

It’s spring so get some spring in your step and get outside for some “Green Exercise”.