Shannon asked me to post an example of a circuit workout I would set up for one of my classes so here's one that includes 10 stations. Click here to find video demonstrations of some of the exercises: (http://www.bosufitness.com/Video)
Station #1: BOSU Runner (2 BOSU Balls, one in front of the other)
Station #2: BOSU Get Down Get Up w/ med balls
Station #3: Curl/Press w/ eyes closed (Stand on a BOSU ball and lift dumbbells into a biceps curl, press into an overhead press, and release back down - add eyes closed for an additional challenge)
Station #4: Ballast Ball Single Leg Squat (Sit on top of a Ballast Ball, center one foot and lightly touch the toes of the other foot to the floor for balance. Press down into the foot on the floor to come up to standing and then lower yourself back down to seated)
Station #5: Push-Up (Knees or toes on BOSU dome; hands on the floor in front of the dome)
Station #6: BOSU over-the-dome
Station #7: Ballast Triceps Roll
Station #8: Reverse Balance Lunge
Station #9: BOSU Ab/Arm Circles
Station #10: Single Leg Bend & Reach
I would spend 1 minute at each station with about 10 seconds in between. We usually go through the circuit 4 times, with a short break after 2 times through. I also usually call out time after 30 seconds have passed so that those people working on a single-sided movement station (Single leg squat) know to switch to the other side before the minute is up.
The other key is to use great music to keep everyone's energy high! If you have any questions about any of the movements, feel free to ask!
Wednesday, November 28, 2007
Tea, Anyone?
The big debate... which is better to drink - coffee or tea? In my opinion, the answer depends on what you put into your coffee!
If you take it black, studies have shown that drinking coffee in moderation has some health benefits. However, if you load it up with cream, sugar, syrup, chocolate, etc., that's a different story!
6 years ago, I found myself with some extra weight on my frame that I wanted to lose which is hard for me to do because my diet, for the most part, is very healthy. I end up having to examine my day to day eating routine closely to see where I can cut calories, starting with breakfast.
I looked at my morning cup (or two!) of "Joe" and realized that if I started drinking green tea, I would automatically cut out the cream and sugar I had been adding to my coffee. It was a relatively small change but definitely one that can make a difference over time. And let me tell you, it did!
Not only did I lose weight, but I found that my energy levels changed! I no longer felt tired in the mid-afternoon. The caffeine in the green tea was enough to perk me up in the morning but didn't offer the same jolt as coffee that later caused what I call my "caffeine collapse"! I had coffee withdrawals for the first day or two and felt quite fatigued but after that, my energy levels stabilized and I actually felt better mentally and physically all day long.
I stuck with green tea exclusively for about 5 years and was very happy. Somehow, after the extreme fatigue that comes along with having a new baby, the coffee seduced me and I started to have it in the morning on occasion. It feels great for about an hour but after that, it always lets me down! Some mornings I need that jolt but in the back of my mind, I know that ultimately, the green tea treats me better.
So, if you are looking to lose some weight and have a nasty little Starbucks latte habit, switching to green tea can definitely make a difference, especially if you indulge in those type of coffee drinks daily.
If you just want to feel a little better all day long and get yourself off of an energetic roller-coaster, green tea can help with that too.
My favorite type of green tea is loose gunpowder green tea leaves steeped in boiling water in a tea ball. I also like black tea and white tea, a rare type of caffeinated tea.
Don't get me wrong - black coffee does have some health benefits. It has some of the antioxidant value that green tea does and has also been proven to help with endurance sport performance. However, if you find your energy level sagging mid-day or would like to fine-tune parts of your diet, switching to green tea might be a good place to start!
If you take it black, studies have shown that drinking coffee in moderation has some health benefits. However, if you load it up with cream, sugar, syrup, chocolate, etc., that's a different story!
6 years ago, I found myself with some extra weight on my frame that I wanted to lose which is hard for me to do because my diet, for the most part, is very healthy. I end up having to examine my day to day eating routine closely to see where I can cut calories, starting with breakfast.
I looked at my morning cup (or two!) of "Joe" and realized that if I started drinking green tea, I would automatically cut out the cream and sugar I had been adding to my coffee. It was a relatively small change but definitely one that can make a difference over time. And let me tell you, it did!
Not only did I lose weight, but I found that my energy levels changed! I no longer felt tired in the mid-afternoon. The caffeine in the green tea was enough to perk me up in the morning but didn't offer the same jolt as coffee that later caused what I call my "caffeine collapse"! I had coffee withdrawals for the first day or two and felt quite fatigued but after that, my energy levels stabilized and I actually felt better mentally and physically all day long.
I stuck with green tea exclusively for about 5 years and was very happy. Somehow, after the extreme fatigue that comes along with having a new baby, the coffee seduced me and I started to have it in the morning on occasion. It feels great for about an hour but after that, it always lets me down! Some mornings I need that jolt but in the back of my mind, I know that ultimately, the green tea treats me better.
So, if you are looking to lose some weight and have a nasty little Starbucks latte habit, switching to green tea can definitely make a difference, especially if you indulge in those type of coffee drinks daily.
If you just want to feel a little better all day long and get yourself off of an energetic roller-coaster, green tea can help with that too.
My favorite type of green tea is loose gunpowder green tea leaves steeped in boiling water in a tea ball. I also like black tea and white tea, a rare type of caffeinated tea.
Don't get me wrong - black coffee does have some health benefits. It has some of the antioxidant value that green tea does and has also been proven to help with endurance sport performance. However, if you find your energy level sagging mid-day or would like to fine-tune parts of your diet, switching to green tea might be a good place to start!
Tuesday, November 27, 2007
Reverse Balance Lunge
Check out this weeks Fit Tip - the Reverse Balance Lunge!
(http://www.bosufitness.com/reverse-balance-lunge)
I love doing lunges so I love coming up with different ways to do them. This is one of my favorites because of the "balance-hold" in between reps. Engaging the abs helps stabilize the body as you work to keep your balance. For a little extra work, you can try rotating the opposite elbow toward the knee that is lifted in the balance.
Try it and see what other balance challenges you might be able to add to the movement!
(http://www.bosufitness.com/reverse-balance-lunge)
I love doing lunges so I love coming up with different ways to do them. This is one of my favorites because of the "balance-hold" in between reps. Engaging the abs helps stabilize the body as you work to keep your balance. For a little extra work, you can try rotating the opposite elbow toward the knee that is lifted in the balance.
Try it and see what other balance challenges you might be able to add to the movement!
Tuesday, November 20, 2007
Thanksgiving Break
We are going to visit family for the rest of the week, in celebration of Thanksgiving. We have a lot to be Thankful for this year so we are really looking forward to savoring the holiday.
If you don't hear from me this week, I will be back on-line on Monday.
Remember a few things over this rather gluttonous holiday... give thanks for family, friends and your health and let all of the wonderful food be a "side dish", not the "main meal". It's easy to let the food take center stage and completely overwhelm us but try to stay focused on other things that make you feel good (and thankful!) like a morning jog, a walk with a relative or friend not often seen, a hand of cards or a football game with siblings.
Food will always be around - we don't need to eat like it we won't have any tomorrow! However, the people we celebrate with, our family and friends, may not always be within reach. Indulge in those relationships and stuff your soul, not your stomach!
Happy Thanksgiving!!
If you don't hear from me this week, I will be back on-line on Monday.
Remember a few things over this rather gluttonous holiday... give thanks for family, friends and your health and let all of the wonderful food be a "side dish", not the "main meal". It's easy to let the food take center stage and completely overwhelm us but try to stay focused on other things that make you feel good (and thankful!) like a morning jog, a walk with a relative or friend not often seen, a hand of cards or a football game with siblings.
Food will always be around - we don't need to eat like it we won't have any tomorrow! However, the people we celebrate with, our family and friends, may not always be within reach. Indulge in those relationships and stuff your soul, not your stomach!
Happy Thanksgiving!!
Monday, November 19, 2007
BOSU Push Up Variations
Check out this weeks Fit Tip - BOSU Push Up Variations!
(http://www.bosufitness.com/bosu-push-up-variations)
I love doing my push-ups with the BOSU Ball because there are so many different positions from which you can do them. These are some of my favorite variations because of the extra work I am doing with my core. I would suggest starting with the knees on the dome and progress out to the feet/toes after some practice. Both ways are challenging and you want to be sure that your trunk is in a perfect "plank", not sagging through the middle!
(http://www.bosufitness.com/bosu-push-up-variations)
I love doing my push-ups with the BOSU Ball because there are so many different positions from which you can do them. These are some of my favorite variations because of the extra work I am doing with my core. I would suggest starting with the knees on the dome and progress out to the feet/toes after some practice. Both ways are challenging and you want to be sure that your trunk is in a perfect "plank", not sagging through the middle!
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