How to Choose a Personal Trainer

Getting Started, Healthy Fitness, Motivation 3 Responses »
Dec 212011

How is your week going so far? While I am sure you’re busy running around before the holidays with all the parties, shopping, and spending time with loved ones, I bet you are starting to think about ringing in the New Year as well. Have you decided on any resolutions yet?

Are you up for a challenge? (Directions at bottom of post)

A common New Year’s Resolution is getting to the gym more to workout. That is half the battle! But how do you make the most of your workout time at the gym?

There is no sense in wasting your valuable time if it isn’t going to help you lose weight, get toned, or just get healthy, is there? So, how do you make sure you are doing the exercises that will help you best reach your goals?

In order to get a customizable workout that takes into account your current health status and body shape, it is best to hire a personal trainer. They can run from $30+ per session, but most gyms offer a free session for just joining the gym. If you haven’t taken advantage of your free session yet, I highly recommend you start off the new year with a personal trainer.

Why would you want to work with a Personal Trainer?
  1. They can help you meet a goal such as lose weight, run a 5k, or get you in shape for sports.
  2. They can customize a workout for those with special health conditions such as heart disease, diabetes, injuries, or women who are pregnant.
  3. They can help you determine your current fitness status and help you improve it!
How do you choose a Personal Trainer?
  1. Look for one with a Personal Training Certification from organizations such as ACSM, ACE, NASM, or NSCA.
  2. Choose one with the specialization for your current health condition (i.e. pregnancy, postpartum, injury, heart disease, etc.)
  3. Determine how many years of experience they have and any experience in your specific condition.
  4. Make sure they have liability insurance just in case something happens while you are on their watch.
  5. Determine the location you would like to work out at such as a gym, in-home, health center, weight loss clinic, etc.
  6. See if the Personal Trainer has a trial session to make sure your PT is a good fit and will best help you! Remember, it is all about you getting the help you need to reach your goals.
  7. A great Personal Trainer will devise a customizable workout plan, will help you evaluate your progress, gives you direct answers and in terminology you can understand, is a good teacher, is patient, and is someone who cares about helping you reach your goals.

The key is finding someone who fits well with you and your goals.

As you get ready for the New Year, decide on your resolutions and make sure they are doable. There is no sense in making resolutions that are too hard to reach. Make your goals short term and reachable.

For example, if you think you need to lose 50 pounds. Don’t make your goal ‘I will lose 50 pounds by March’. That is a big goal to reach and if you don’t reach it, you may become discouraged. Instead, make your goal I will lose 10 pounds in the next 6 weeks. This goal is smaller and easier to achieve. Once you achieve this goal, you will be more motivated to stick with your program and keep working your way to those 50 pounds.

New Year’s Resolution Motivation Tip: Start with small goals!

Ready for that challenge?
Leave a comment below and let me know what your new year’s resolutions are this year.
Let’s help each other stick to our New Goals for 2012! It’s easier to do things together than alone!

To your healthy & fit life,

P.S. If you have a question about fitness or a starting a ‘get in shape plan’, and would like to see your question answered on this blog, send your question to Amber or contact Amber on Facebook, Google+, or Twitter!

Posted by Amber Keinath at 9:32 am Tagged with: , , ,

How to Choose a Gym Perfect for You!

Getting Started, Healthy Fitness, Tips & Tools, Weight Loss 8 Responses »
Mar 252011

File:Highgrove Gym.jpgSearching for the right gym to become a member of does not have to be intimidating if you do your research first and know what to look for when you start visiting the different gyms.

Cities can have thousands of different gyms to choose from, so how do you know which gym will help you reach your goals the best?

The first thing you must do is to right down your goals.

Do you want to lose weight or are you looking to build your strength and get toned? Are you looking for more classes or more weight machines?

Before you even go driving around trying out different gyms, it is important to get your ultimate goal in place first.

Next, it is important that you don’t just join a gym because your best friend is a member there. Even if the gym is having a great promotional discount for new members, it is important that you shop around and find the best gym for your pocket book that will help you achieve your health goals.

So what are the top 10 things to look for when shopping around for YOUR gym?

Location and Hours

In order for you to have the best chance at visiting the gym frequently and therefore having the best chance of reaching your health goals, it is important to choose a gym with a convenient location and hours that fit your schedule.

One rule of thumb is to only choose a gym within a 2 mile radius of your home. The close the gym, the more likely you are to attend on a regular basis. Different gyms have different operating hours which means you can pick and choose a gym that is open during the hours that are most convenient for you to go.

If it has normal business hours and you work a full time job, it might make it near impossible to work out during the week.

Friendly Staff

The staff can set the tone for your entire experience. If you want to succeed in reaching your goals, it is important to choose a place where the staff is friendly. When visiting the gyms, observe what the staff is doing.

Are they helping out the other members or are they just sitting around talking to the other personal trainers?

The staff is the key to answering any questions you may have about the equipment or any questions that may come up later on down the road that is key for your overall success. Make sure you are setting yourself up for success and not some more failure.

Cost

What is the point of joining that awesome popular gym when it is just going to kill your finances? It is better to join a smaller gym that won’t break the bank but will give you the encouragement to keep going at it!

Make sure you look for hidden costs such as initiation fees, length of commitment, cancellation fees, etc.

The other thing to be aware of is at the bigger gyms, you are most likely paying more due to the wide array of amenities, many of which you probably do not need. Take a look of what you really need in a gym.

Additional Benefits of Membership

Gyms come in all shapes, sizes, and amenities. Make a list of the amenities you would like in a gym and stick with it. You probably do not need all the extras which sound great but are they truly necessary for your budget?

Some possible amenities that gyms include are kid programs, classes, spa services, and nutritional counseling. Choose the gyms that have what you want but beware you aren’t paying for all those fancy services you don’t need.

Enough of Your Equipment

The best way to make sure you are joining a gym that will have open equipment at the times you will be working out is to visit and get the tour of the gym during that time. Take a look around to see if they have the equipment that you want to use and that it is open during the times you will most likely be using them.

Personal Training

The majority of gyms out there offer a free personal training session with every new membership. Take advantage of this even though you may already consider yourself a fitness expert. It is always a great idea to run things by another fitness expert.

The other benefit to taking advantage of this session is that someone else is there watching your form and making sure you are doing the exercises correctly which will help prevent injuries.

Classes Available

Classes at the gyms are some of the most fun ways you can get a great workout without the boring tradition of running on the treadmill. Take a look at the different classes offered and if any of them sound interesting to you.

They may be a great way to boost your workout when you are feeling bored or that you have hit a plateau. Some great classes to try are piyo, Pilates, yoga, Zumba, Turbo Kick, and many more!

Experiment and have fun!

Type of Gym

There are many different types of gyms available such as sports focused gyms, women only gyms, gym and spa, etc.

Some of the specialty gyms may cost more, but if it meets all your needs to get the results you want and it does it in an appealing way, it may be worth the small added fee. If you are a woman who hates working out at a gym, it might help boost your motivation and self confidence to be able to work out with only other women.

Try to find that one thing you could have in a gym that will help you best reach your goals.

Showers, Locker Rooms, Childcare, etc.

One of the best things you can do while looking around a gym before signing up for a membership is to really check out their showers, locker rooms, and childcare rooms. Make sure these rooms are very clean. These are most likely to be the dirtiest areas and if they are clean, you can rest assured that the gym overall will be a cleaner place.

Who wants to work out in filth? Make sure they also have spray bottles to clean equipment after use and that people actually use them!

Get a Buddy

And there is nothing better than a gym that helps to keep you motivated to reach your goals than a gym that you visit with a friend. Having a gym buddy will further motivate you to go work out and will make it a lot more fun!

Well, those are the top 10 things to look for when shopping around for your gym of choice. It is important to choose a gym that will best help you achieve your goals. What’s the point of joining a gym because you heard it was good, but then it is dirty, it is too busy that you can hardly every get on equipment, and they have no extra amenities that you would like in order to best meet your needs?

What do you think of this list? Is there anything else you would add to this list to help someone else choose a great gym? Leave a comment below and let me know!

To your life, health, and prosperity,


P.S. Get Healthy, Lose Weight, and have FUN with a 90-Day Challenge. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Posted by Amber Keinath at 6:56 pm Tagged with: ,

Does the Turbokick Workout actually Work?

Healthy Fitness, Workouts 4 Responses »
Mar 102011

Ever wonder if that Turbo Kick workout class at your gym is worth your time? For many weeks, I have been curious about this class that always seems packed and ends with everyone coming out dripping in sweat.

I have read countless articles in the fitness world about how awesome of a workout it is. But it still has to pass 2 tests! I wondered if it would be something I could do and if it actually would pass my “fun test”. A workout is only worth it when it is fun!

Like many people who have a gym membership, I am pretty shy about trying out something new. How are you about trying something new by yourself?

Latest Lesson Side Note: When it comes to working out in a gym, 99% of the other members are more worried about what others are thinking about them and what exercises they are seen doing, that they really are not thinking about what you are doing whatsoever!

Well should I try out this class?

  • What if I am not in good enough shape?
  • What if I can’t do the routines?
  • I have never been very good at dancing or anything choreographed, how would I do with this type of class?
  • What if I can’t do it?

Be truthful, have any of those thoughts crossed your mind?

Well, I decided since I am moving in 3 months anyway, I should try it out before I move and meet more permanent gym mates. If I really made a fool of myself, I wouldn’t have to face these people that much longer. I know I shouldn’t care what others think about what I do or look like working out, but its hard to convince my brain when I actually get to the gym!

Well, I decided it really doesn’t matter and it is all about making sure I get in great workouts to maintain optimum health. So, I tried something new! I went and tested out this growing trend in fitness classes: Turbo Kick!

What is Turbo Kick?  

Turbo Kick is a mix of kickboxing and hip hop dance moves that gets your heart pumping! Although it has been around since 1997, it is growing in popularity today with the latest introduction of other forms of this workout such as Turbo Jam from Chalene Johnson.

The description of the workouts from the product website claims it can burn up to 1,000 calories per hour. I don’t know about that but I do know it is one awesome total body workout that is a great way for you to lose weight and improve your cardiovascular health!

What was the class like?

I was a little nervous walking into the workout class room. However, the instructor quickly made me feel comfortable! I found I was definitely not the only one doing this workout for the first time. The instructor did a great job explaining everything. Maybe I can do this afterall!

The workout itself started out with a warm up that is built around the sport followed by some faster paced interval trainings with simple combinations. The great thing about this workout by this point is I am catching on pretty quickly to the different combinations since they are repeated a bunch of times each adding a little more on to the previous combination. I think I can do this!

At this point I was huffing and puffing and I was only 15 minutes into the class! I kept thinking, how am I going to make it the whole hour?

After this we jumped into 90 seconds of crazy fast paced kickboxing specific endurance and strength training combinations. That was tough! I felt it after that! Again? Okay….Feeling a little more! We went through the whole 90 seconds again! and then again! At this point, I am at the sweatiest and most fatigued I have been in a LONG time! Sure, I am a regular worker-outer but I tend to focus on strength training and little cardio, not beat your body up cardio!

Finally, we do slow it down for more the endurance kickboxing combinations to work more on our punching and kicking form. We ended with lots of stretching, balance, and some pilates type core exercises.

What I learned from doing this class?

Well, I made it through and lived to tell about. I did not make a fool of myself and had such an awesome workout that I am hooked! By participating in a class I was forced to push myself as much as I could to complete the strenuous workout. I was able to keep up with the combinations due to some of the repetitiveness. However, I was not bored with the repetitions and the class went so fast I was surprised how quickly the class ended.

Well, it passed the test. I could do it (not without excessive sweat) and it was so much fun that I am defintely hooked and going again! Oh, and I think every muscle in my body was sore for 3 days afterward even my glutes and abs! That was a great surprise! This definitely is a total body workout!

I definitely recommend this class for you! Even if you are not in great shape, it is always modifiable and everyone starts somewhere. Just get out there and workout!

Here are the 5 Things I learned from this experience that you can take into your workouts:

Stop worrying about what others think and just get out there and do it. Chances are they are more worried about what you are thinking about them.

Look at all the different classes offered and pick a couple that sound interesting and just get in there and join them. There are usually always other newbie’s as well so don’t feel inadequate!

Do a little research online if you are interested in the different workout class options out there to find one that sounds interesting to you. Chances are there is a DVD for it that you could use at home to get your confidence level up before you join the class at the gym.

Meet with a personal trainer or class instructor to find what classes are best for your interest and fitness level. Use your resources that come with the gym membership.

Get moving! Get out there and take action. Stop dreaming about joining in on those classes. Get out there and do it. Most of all have fun!

Well, what do you think of Turbo Kick? Have you done a class? How did you feel about it? Would you do it again? Leave me a comment below and let me know!

To your health journey success,


P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Posted by Amber Keinath at 5:17 pm Tagged with: , ,

How to Eat and Train like a Fitness Model

Healthy Fitness, Workouts 4 Responses »
Mar 032011

Have you ever wondered what it would take to be a fitness model? Many people would choose to have the body of a fitness model over that of a fashion model. They also report fitness models looking healthier overall. The good news is that anyone with a little determination can get the body of a fitness model.File:Fitness Model Britt 2007.JPG

Reaching the fitness model status does not actually require huge sacrifices. You may be surprised at how relatively simple the training plan can be. However, it does still require some discipline otherwise we would all look like fitness models.

There are seven tips for achieving that fitness model look without overworking yourself in the process.

Do cardio exercises for 30-45 minutes at least three times a week.

A cardio workout helps to burn fat which is crucial to show the most muscle mass for that fitness model look. Try mixing up your cardio workouts using a combination of the bike, treadmill, stair climber, elliptical and any other cardio exercises.

Strength training should be done three times a week for good results.

Fitness models are toned which is achieved through strength training. Contrary to popular belief, doing some strength training does not mean building bulk. Strength training not only increases your muscle mass, but it also increases your metabolism. Your body’s metabolism increases the more muscle mass versus fat your body has. Be sure to work all muscle groups to get a total body workout and increase your overall muscle tone.

At least one workout session per week should be a superset session.

This is when you move quickly between strength training exercises without a rest session in between. Supersets can be with the same muscle groups or different muscle groups. Adjust the number of repetitions for each exercise keeping in mind the muscle fatigue that comes with supersets due to the lack of rest in between each exercise.

Your diet should focus on eating about 90% whole foods.

This is what is required for general proper nutrition for the whole population. Whole foods contain vitamins, minerals, phytochemicals, and antioxidants that are vital for ultimate health. The standard American diet has very little of this micronutrients. In order to get the lean and toned body of a fitness model, health is the number one priority. Focusing on whole foods also provides you with more energy to complete your exercise routine.

No processed food allowed including wheat, sugar, flour, etc.

Processed foods contain many different chemicals, food colorings, etc that interfere with the hormonal processes in the body which can lead to weight gain and many different chronic diseases. Processed foods also contain very few micronutrients that give your body any health benefits.

No skipping meals allowed.

Fitness models do not starve themselves. They eat all their meals plus snacks throughout the day. The difference is they focus on eating whole foods and cutting out processed foods which allows them to be thin and get the most out of their workouts.

Keep a handle on your calories.

The standard American consumes at least 300 more calories per day than they should be eating for their body type. This can translate into a weight gain of around 30 pounds each year. The key to staying healthy or getting the body of a fitness model is to keep a handle on your calories and only eat what is necessary to fuel your body. This is easier when you eat all whole foods and no processed foods because your body will eat what it needs and be satisfied.

Being able to train and eat like a fitness model has a lot health benefits. It is important to get cardio and strength training workouts for ultimate heart health and prevent many chronic diseases. Eating a diet based on whole foods means you are eating more nutrients such as vitamins, minerals, and antioxidants that the standard American diet is missing.

You do not have to train as hard as a fitness model to be healthy. The key to good health is to get your body moving and to eat a diet of mainly whole foods. So get out there and improve your health!

To your health journey success,


P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Posted by Amber Keinath at 4:16 pm

Top 5 Abs Exercise Myths Debunked!

Get Moving 101, Healthy Fitness, Tips & Tools 4 Responses »
Feb 282011

Are you feeling a little overwhelmed with all those products out there that are supposedly the best thing that you could possibly do for your abs workouts?

Lately there have been so many different products from those belly fat burning pills to those funny look abs workout contraptions promising to burn that fat from your midsection with the least amount of work possible on your part.

I know that the majority of us want that toned and flat tummy but are all these products really the answer? Before you are able to get the best results possible, there are a few myths I need to debunk in order for you to become effective with your tummy toning routines.File:Army.mil-2007-02-07-103140.jpg

Myth #1: You must do as many crunches you can do every day.

By doing 100’s of crunches a day, you are not going to get toned abs any faster than focusing on a few different abs workout routines. There is no such thing as being able to spot train to burn fat. In order to tone your abs, focus on doing a few core exercises correctly 8-15 times each and you will see results. You can get great abs without a single crunch. There are tons of different abs exercises you can choose from to target your abs muscles.

Myth #2: Form is not as important as the number of times you do the exercise.

Like I mentioned in the above myth, it is not about the number of times you do the exercise. If you have correct form while doing the exercises, and you perform the exercise 8-15 times, you will get
better results than if you did hundreds of crunches. In order to get a great core workout, be sure to pull your navel towards your spine as you go through each exercise to engage more muscle fibers and giving you a more effective workout. If you aren’t feeling much with your core workout, chances are you do not have correct form.

Myth #3: Belly Fat Burning products are the key to getting that toned stomach.

There has been no reliable research that indicates fat burn can be targeted by taking a pill or eating certain foods. Getting great abs takes a little bit of work and cannot be done by eating a few key
foods or popping a pill. If someone says otherwise, chances are they are trying to sell you something.

Myth #4: If you want to burn fat on your stomach, you must do core exercises.

Many people want to get rid of the fat around their midsection and try to do more core exercises thinking that is the key. Truthfully, to burn fat, you cannot target the certain areas. You must engage in
cardio workouts that burn calories and fat during your workout. Don’t skip the abs workouts because it still is beneficial with the fat burning process. When you do more strength training, you increase your metabolism which in turns increases your body’s ability to burn more fat. So mix cardio and strength training exercises into your workout routine.

Myth #5: You must use one of those abs gadgets that just hit the market to get the best results.

There is no magic piece of equipment out there to get amazing abs. It takes work! Instead of looking for the next best gadget out there, find a great core routine you can do either at home or at the gym and do it! Use great form and you have all you need to get great looking abs!

The key to shrinking your stomach and getting those abs you desire is to do a mixture of workouts and avoid those too-good-to-be-true belly burner products. Your plan for getting the flat stomach is to mix cardio exercises to target the calorie burn and a circuit of strength training exercises that work all your muscle groups, not just your abs. When you focus on losing weight through the calorie burn involved with cardio and mix in strength training, you rev up your metabolism and will not only get great abs, but a great healthy and toned overall physique.

What do you think of these myths up there? Is there one that surprised you for making the myth list? Leave me a comment below and let me know!

To your health journey success,


P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Posted by Amber Keinath at 4:46 pm Tagged with:

Top 5 Plank Exercises for a Core Workout

Healthy Fitness, Workouts 2 Responses »
Feb 082011

 As part of your regular workout routine, the plank exercise can be a great option for a core workout. It enables you to use all your muscles and is better than crunches in getting a total core workout. These are especially better than crunches for those who have back pain.

In this video, I demonstrate my 5 favorite plank exercise variations to bring a challenge to your core workout routine. Hope you enjoy these examples!

For each of these plank exercise variations, hold for 30-45 seconds each. Make sure you do the exercise on both sides and go through these 5 plank variations twice. This will be a great core workout that will get you a stronger core in as little as a week! Have fun working you core!

If you have any questions about this demonstration, leave me a comment below!

Answer this question of the day: What is your favorite core workout and why? Leave a comment below and let me know!

To your health journey success,


P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Posted by Amber Keinath at 7:09 am Tagged with: ,

Yoga 101: How to get started with Yoga Workout

Healthy Fitness, Workouts 3 Responses »
Feb 042011

Yoga is a great workout to start incorporating into your weekly routine. There are many different benefits to engaging in a regular yoga workout and include such benefits of improving your flexibility, balance, posture, and strength.

So how do you get started with a yoga workout? Let’s go through the 7 great steps to get you on the road to fun yoga workouts followed by my 5 favorite yoga poses.

1. Do your research. There are many different types of yoga workouts out there that focus on different aspects of wellness. Power yoga is probably the most popular yoga workout in gyms and focuses more on improving cardio health and strength endurance. Find the yoga workout that seems most interesting for you.

2. Buy a yoga workout DVD or join a yoga class at a gym. When you are just getting started with yoga, I suggest you take a couple classes at a gym until you get the hang of the different poses so you can make sure you are doing them correctly to avoid injury. After a few classes, investing in a yoga DVD for home use can be a fun way to get a good workout at home.

3. Invest in the necessary yoga supplies. There are many different types of gear out there to aid your yoga workout. However, a non-slip mat and some comfortable clothes are really all that you need. Make sure the clothes you are using for yoga are comfortable and not too baggy to make it easy for you to do the different poses without your clothes getting in the way.

4. Get a workout buddy. This is not necessary but sure makes doing a yoga workout more fun. It also allows you to have the motivation and support to keep doing the yoga workouts. Yoga can be fun!

5. Maintain a yoga practicing schedule. Whether you permanent marker your yoga workouts on your calendar at home or enter it onto your Google calendar, make sure you have your workouts scheduled which will keep you coming up with that time excuse of why you aren’t doing your yoga workout.

6. Start out small. When just getting started with yoga, make sure you don’t overwhelm yourself by making too big of a commitment. Start with doing 1 or 2 yoga workouts a week and work your way up to how many you want to do. Remember that the more you do yoga, the easier the poses become and the more fun the workout is.

7. Have fun and feel great after your yoga workouts! The key to any physical activity is to have fun and enjoy it! If you don’t enjoy it, you will have trouble staying motivated to keep doing the workouts. So, if you aren’t having fun after 4 or 5 yoga workouts, find a different type of workout to spend your time doing.

Here are my 5 favorite poses or sequence of poses during a yoga workout:

1. Sun Salutation
2. Pigeon Pose
3. Seated Twist
4. Standing Balance
5. Warrior 1 and Warrior 2

Leave me a comment below and let me know what your favorite yoga pose is and why you like yoga.

Posted by Amber Keinath at 8:42 am Tagged with: ,

5 Ways to use a Stability Ball for your Core Workout

Healthy Fitness, Workouts 3 Responses »
Jan 312011

There are many different exercises you can do to get a great core workout. Using an exercise ball helps create more of a challenge than the general sit-up exercise by challenging your balance and stability which gives you a better overall workout.

Exercise Note: Please see your doctor before starting any workout if you have any medical concerns.

There are 5 simple exercises to do when starting out with an exercise ball.

Once you have mastered these, you can keep increasing the difficulty level by adding weights and using different positions.

Watch this video to see me demonstrate these core exercises with the stability ball:

With these basic exercise ball core exercises, you will want to perform 2 sets of each exercise and hold each one for 60 seconds or do 12-16 repetitions. If this is too much, start smaller with 30 seconds and work your way up to 60 seconds or with 8 repetitions and then work your way up to 12 or 16. One final note: do not continue doing any moves that you find painful and if you need a little added support, you may prop the ball against a wall.

Ball Crunch

With this you will want to lie with your shoulders, hips and butt on the ball and slowly raise your head and shoulders. Hold for a couple seconds and then lower. Repeat

Ball Butt Lift

With this exercise, start sitting on the floor with your back against the ball with the ball supporting your head, neck, and shoulders. Bend your knees. Lift your butt into a table top position, hold for a couple seconds, and then lower back down. Repeat 12-16 times.

Mountain Climber

Place your hands on the exercise ball and then place your feet back behind you in a push-up position forming a straight line with your body. Raise your left knee up towards your chest slowly. Hold for a few seconds and then lower. Repeat with your right knee and then alternate between the knees until you have 12-16 repetitions for each knee.

Ball Extension for the Hips

While you are lying down on the floor, place your feet on top of the ball. Tighten your abs and squeeze your glutes as you raise your hips up off the floor. Hold for a couple seconds and then lower back down. Repeat 12-16 times.

Rolling those Abs

Place your hands on the ball while you are kneeling next to the ball. Slowly roll the ball further out in front of you as you tighten your abs and lower your forearms onto the ball keeping your torso tight. Hold for a few seconds and then squeeze your abs to bring your body back to the starting position. Repeat 12-16 times.

So there you are 5 ways you can start using that exercise ball that you have sitting around your house.

Let me know what you think of these exercises by leaving me a comment below answering this question of the day: What exercise looks the most interesting to you and why?

To your health journey success,


P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Posted by Amber Keinath at 8:34 am Tagged with: ,

The Step-by-Step Weekly Workout Plan

Healthy Fitness, Workouts No Responses »
Jan 202011

It’s the New Year and you have made it your mission to get back into shape and just get healthy. You are not looking for a hard-core workout plan, but looking for a plan that will allow you to improve your overall health and well-being.

Physical activity is important for reaching and maintaining a healthy weight and improving your health. Due to the necessity of physical activity, it is important to understand the basics of fitness and how you can get a complete workout so your body can optimally perform everyday tasks.

Here is a quick guide for how much and of what exercises you need every week for a healthy life.

When you are working out for ultimate health, it is important to get a total body workout, to make sure your body stays a well oiled machine! Watch this video for the healthy workout plan:

Aim for 30 minutes of cardio per day and be sure to change it up so you don’t get bored! Try different exercises such as swimming, playing sports, running, walking, dancing, biking, or hiking.

Do strength training exercises 2-3 times per week with a one day rest in between. Be sure to hit all the different muscle groups such as abs, legs, arms, chest, back, and shoulders.

Balance training only requires a couple minutes of day of practice. You could also try doing a little tai chi which can be fun!

Stretching or flexibility training should be done at least twice a week and this can include just plain stretches or participating in a yoga class.

Core training can be done 2-3 times per week using a stability ball, benderball, pilates, or just plain crunches.

By getting a total body workout each week, you can achieve total body health. Don’t get overwhelmed, just keep working towards it and you can do great! Physical activity should be fun and a way of life, not a quick fix for losing weight. Find something you enjoy and get healthy.

Question of the day: What workout goals are you currently trying to achieve? Leave me a comment below!

 

To your health journey success,


P.S. If you are ready to learn more about how to create a life of health and wellness, join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Posted by Amber Keinath at 10:32 am Tagged with: ,

Do Energy Drinks really give YOU Energy?

Grocery Shopping, Healthy Eating, Healthy Fitness, Nutrition 101 1 Response »
Jan 182011

Natural Energy Sources vs. Junk Energy Drinks

Questions about energy drinks are pretty common now with all those energy drinks being sold in stores around the country. But, are they really healthy?

Conventional energy drinks are full of caffeine, sugar, and other harmful chemicals. This junk can lead to weight gain and the caffeine itself can cause irritability, rapid heart beat, increased blood pressure, and insomnia just to name a few.

They are just junk! Do not drink them! They are not good at all for your body and can actually cause a lot of harm; plus they all lead to a crash which defeats the whole purpose!

So here are 4 better options to improve your energy besides that junk!

If you do still really want an energy drink, go for a natural, whole-food nutritional energy drink which a lot of different companies are putting out which you won’t find in stores though. These have
whole-food nutrition and none of that artificial junk for the conventional energy drinks. My favorite can be found at www.amberkeinath.5minutetour.com

You can focus on getting a good night sleep. Regular exercise is also very important for giving your body daily energy! (check out my other videos for how to get a complete workout)

Most important, you must get a healthy diet. There is no substitution. You must get more whole foods with a plant based diet and less processed junk or animal products.

So, choose the healthy versions of energy and skip the junk energy drinks!

Leave me a comment below answering this question of the day: What is your favorite way to energize yourself to get through the day?

Posted by Amber Keinath at 9:49 am Tagged with: ,
Older Entries
© 2012 Amber Keinath Suffusion theme by Sayontan Sinha