Tag Archives: exercise

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.

TODAY’S TIP: SAY NO TO HIGH SUGAR “HYDRATING” DRINKS – LATER GATOR-ADE!

9 Aug

Hydration is essential to performance, safety and comfort during exercise. If it’s hard, long and intense, the more important it is to drink the proper fluids! Dehydration decreases your performance. Sweating will drop your blood volume which can cause the heart to work over time to circulate blood. These drops in volume lead to muscle cramping, dizziness, fatigue and heat exhaustion. Sport drinks are UNNECESSARY for anyone who is not training for a marathon or Ironman. It is impossible to deplete your body’s stores of sodium, potassium and other electrolytes during normal training. So if you are someone who is justifying drinking these high sugar drinks just because you are “hydrating” it is time to stop. This is not helping your body OR your waistline. If you have a fondness for fructose then try these simple solutions in a glass ( not plastic ) of purified or distilled, fluoride-free drinking water. Try a sprig of fresh mint with organic sliced strawberries. The oils in mint will aid in proper digestion, freshen breath and give you a glowing complexion and strawberries are sweet but very low in natural sugar. Or maybe organic cucumbers and lemons. Lemons in your water will burn extra calories just buy drinking it! Use sliced organic oranges and lime for a liberating libation. These are some of my favorite low sugar, complexion friendly mixes… so drink responsibly!

Today’s Tip: “THE WORLD IS YOUR GYM” – Clean House and Shape Up!

7 Aug

OK, let’s put a BOUNCE IN OUR STEP.  Get excited!  Just motivating your day with energy and enthusiasm will start you on your fitness path.

Do you have chores around the house?  Let’s try lunges and squats in between picking up those toys.  How about a dirty kitchen?  Let’s see how quickly we can clean up that mess.  Let’s do some calf raises while folding laundry.  We can play with the kids outside, like doing some jumping jacks.  How about walking your kids to school and jogging or speed walking back home listening to some of your favorite tunes?  Do you have stairs?  Climb them.  What about while watching some evening T.V.? Try stretching, or doing some couch sitting squats.  Turn your regular day into a fitness day.

Too many people, especially women, try and control their weight (size) by under eating.  This NEVER works. You may have a skinny body, but it will be an unhealthy one that is not capable of sustaining vital activity or longevity.  Eat your small portioned breakfast, divide your lunch into two small portions, and separate them by 3 hours. Eat your carb free dinner, and have 2 protein small snacks in the day.  This totals 6 times during the day you should be consuming food.  It works. Keep the portions down, but eat them often.

Don’t SCREW your workout by wearing a GLOVE

28 Jul

I have no love for wearing a glove during your workouts. Not only are they a breeding ground for bacteria and fungus, they do not protect your hands from callousing. They kill your grip strength on pulling exercises and can add inches to already thick bars making it even harder. They can screw your technique.

The thickness of the gloves can make it difficult to keep the bar close to your wrist on bench and press leading to rolling of the wrists which causes injury. The only time I play it safe and wear a glove is if it’s freezing conditions or I have an abrasion so I don’t get an infection. If you are worried about rough palms then Brandon says, ” Get a manicure!” So next time you lift, do it bare!

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.

crunch

“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”.

A CONVERSATION WITH YOUR BABY…SELF?

7 Feb

This is an exercise out of the gym that does help your gym workout.

STEP 1 HERE IS THE TASK, FIND AN OLD PICTURE OF YOURSELF AS A TODDLER.

STEP 2 STARE AT THE PICTURE OF THAT BEAUTIFUL INNOCENT CHILD FOR A SOLID 1MIN.

STEP 3 ASK THESE QUESTIONS OUTLOUD AND ANSWER THEM OUTLOUD TO YOURSELF.

1. WHO IS THIS CHILD? WHAT DOES THIS CHILD LIKE? WHAT DOES THIS CHILD LIKE TO DO FOR FUN?

2. WHAT ADVICE CAN YOU GIVE THAT LITTLE CHILD YOU FEEL WOULD PROTECT HIM/HER?

3.  TELL HIM/HER (OUTLOUD) SOME OF THE NEGATIVE, HORRIBLE THINGS YOU SAY OR THINK ABOUT YOURSELF (ANSWER OUTLOUD).

4.  TELL HIM/HER YOU LOVE HIM/HER AND WILL PROTECT HIM/HER.  EXPLAIN TO THIS CHILD HOW YOU WILL BE THERE FOR THEM.

WE HAVE TO START TREATING OUR ADULT SELVES WITH THE LOVE & CARE WE HAVE FOR CHILDREN.  THE SECRET TO YOUTH IS TO TAKE CARE OF OUR INNER CHILD.  LOVE YOUR INNER CHILD AND THE WORLD WILL BE YOUR PLAYGROUND, AND LIFE WILL ONCE AGAIN BECOME FUN.  TAKE THIS NEW ENERGY INTO THE GYM WITH YOU.  PLAY, PLAY PLAY!

HERE IS THE PICTURE I CHOSE TO USE FOR THIS EXERCISE.

THANK YOU FOR BEING SO VULNERABLE.

BABY CRAIG

BABY CRAIG

IT’S JANUARY 1ST – TIME TO PICK THE RIGHT GYM FOR YOU.

1 Jan

AN IMPORTANT REMINDER: A GYM CAN BE A GREAT, MOTIVATING ENVIRONMENT TO ACHIEVE YOUR HEALTH & FITNESS GOALS, BUT IT’S NOT THE ONLY PLACE THIS CAN BE ACHIEVED.  WORKOUT FROM HOME, OUTSIDE, IN FACT IN THE THEME OF MY SERIES “5 MIN WORKOUT ANYWHERE” THE WORLD IS YOUR GYM! BUT, IF YOU ARE INTERESTED IN UTILIZING A GYM THESE TIPS WILL HELP YOU PICK THE RIGHT ONE FOR YOU.

These tips are just some of the great tips available in my first book, “Anatomy of Muscle Building” which is available to purchase at Amazon.com.

Gyms can be very different from one another.  Each caters to a different clientele.  They vary with the type of equipment, working hours, and pricing. A gym is an extension of your goals.  Here is a rough outline to help you match a gym, or the type of gym to meet your fitness goals.

Wanting to build muscle mass?
Look for a gym with quality and quantity of the weight equipment.  This equipment should have the proper steel attachments aiding in the use of wrist straps.  Rubber covered equipment will not allow proper tightening of wrist strap use.
A muscle building gym will have plenty of cable, smith and bench press machines.  Usually these muscle building gyms will have a shake/food section to match your goals.
Wanting to obtain a lean, tight sculpted body?
Look for a gym with a wide variety of cardio and circuit equipment.  Body building equipment should be present here but limited to only barbells, dumbbells and cable machines. kettle bells, bosu balls, a plethora of cardio vascular equipment such as treadmills, stationary bikes, ellipticals, stepping machines, and arm bikes should be present. Most importantly the gym should offer a wide variety of classes that will keep you motivated to keep active. Spinning, dance, cardio burn, abdominal classes, and bootcamps just to name a few.
If you are woman who is a newcomer to the gym, or perhaps intimidated by the social aspects of the gym environment, consider a woman’s only gym.  They should have an educated staff to help make you feel comfortable and confident with your workout program.
When choosing a gym, make sure you start with a trial membership. This way you can make sure it’s the right fit for you without any obligation or commitment.
Other things to think about when picking the right gym:
Cleanliness
Location
Pricing
Staff Attitude
type of clientele they attract
hours of operation
qualifications of staff members
Some questions to ask a gym membership representative should include:
 Can your membership be frozen, refunded, transferred, do they have injury insurance, passport programs (meaning can you use the franchise locations while on your travels)?. Also make sure to bargain with your membership. There is plenty of competition out there, they want your business.  You have this on your side when negotiating a membership deal.

THE MOST POWERFUL FORM OF TRAINING – “MIND, BODY & SPIRIT”

20 Dec

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THIS IS SUCH A GOOD REMINDER THAT YOU CAN ALWAYS WORK AROUND AN INJURY OR ANYTHING THAT MIGHT BE AN OBSTACLE IN YOUR WAY.  PROPER FITNESS PROGRAMMING IS KEY.