Who says you don’t have time to workout? Here are some super quick weight workouts to get you started. Beginners start with no weights and each time you do this workout, add slowly. I would call myself an intermediate and used 10 – 12 lbs when weights were involved. You be the judge and remember proper form is key.  Stretch and warm up before lifting weights.

Home Workout – no equipment required!

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As always, check with your doctor before starting any workout routine.

Stop making these exercise mistakes when you’re on the elliptical machine and maximize your calorie burn:

Click each for even more information from Prevention…

• 1. You’re too lazy to enter your information.
• 2. Your resistance is zero.
• 3. You’re a sloucher.
• 4. Your machine sounds like it’s going to take off.
• 5. You don’t change directions.
• 6. You haven’t changed your workout in months.
• 7. You spin until you can’t feel your feet.
• 8. You don’t work your upper half.
• 9. You spin your way up a hill.
• 10. You’re an elliptical junkie.

And my personal number 11 is don’t hang on to the machine EVER!

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They’re out there, in gyms across North America. 

On New Year’s Day they made a resolution that 2012 was the year they were going to get in shape by going to the gym. Are you one of them? 

I’ve seen a few of the newbies where I work out. And, as I’ve noticed many a January over the years, there are similarities in the ones who start out super strong and yet are gone by Valentine’s Day. 

You want to go the distance and be there this January and beyond without giving up. Here are some ways to make that happen: 

1. Slow down! Hey, I see you on that treadmill, running like there’s no tomorrow. Not a good idea if the last time you ran was junior high gym class. Doing too much too fast can lead to major aches, injuries or worse. Dial it down, or even better, do intervals: walk one minute, walk on incline the next 60 seconds and then run as fast as you can for one minute. Repeat as often as you can. Build up from there. You can do a variation on intervals using the treadmill, elliptical, bike, stepper, etc. Intervals will ease you into exercising and the experts say confusing your muscles with the quick changes is a super workout. 

2. Change it up. Loyalty is an admirable quality, but not when working out. Don’t latch on to one machine or class right now and let that be all you do. You’ll get bored, your muscles will adjust to the workout and you’ll plateau. Try a class one day, machines another, a brisk walk yet another. 

3. Go it alone. You’ve probably heard you should bring a buddy along. I don’t know about that. If you can come to the gym or class and both really work out, fine. But if you are doing more talking than moving, it’s better if you work out alone. Eventually, you’ll know enough people at your gym whom you’ll exchange pleasantries with so you won’t feel so alone. 

4. Ditch the baggy rejects. Don’t come to the gym in your oldest, biggest T’s and sweats. If you do, how will you be able to see the changes regular exercise will bring to your body? Invest in a couple of outfits, something fun in which you can see your shape. 

5. And the electronics. I just saw a woman resting her iPad on one arm as she tried to move the levers on the elliptical. Really? You think you’re getting a workout that way? Except for an Mp3 player that’s filled with music that will get you moving, leave the tech toys at home.

 6. Try weights.  Get off the cardio equipment every now and then and use either free weights or weight-bearing machines. Several studies have been done that show for women and especially as we age, using weights trims calories and takes inches off as well as (or even better) than a strict cardio regimen. Ask the staff at your gym to give you an introductory lesson so you’ll know what you’re doing. 

7. Straighten up. I’ve been a gym rat for decades now. I have yet to see a machine that calls for the user to rest their arms or upper body across it while in motion. Yet people do it, mostly because they’re at too high an intensity. If you’re one of them, stop that. You’re not getting any sort of workout that way. All you’re working toward is injury and very bad posture. For now, lower the intensity and get a true workout. 

8. Move! After you’ve been doing the treadmill, spin bike or classes for a while, kick it up a notch. You cannot stay at the same intensity and continue to burn calories and build muscles. 

9. Find inspiration. Over the years, I have watched the truly toned people at my gym and picked up ideas on what else to incorporate into my workout. And just about every Wednesday, after watching “The Biggest Loser” the night before, I do a killer routine because I’m thinking, “If those big people can work it, so can I.” Or, I give what they did a try. That’s how I ended up running on a 10 incline last Wednesday. (But that said, I wouldn’t do that step on and off the treadmill at high speeds that “BL” does. They can do it because they have a team of medical doctors and staff to help if someone falls. You don’t.) Figure out what will inspire you to give it your all and then some. 

10. Be patient. Be honest. It took awhile to get out of shape, didn’t it? Well, it’s going to take some time before you see results. It’s going to take even longer if you want to attain the toned body of an athlete. Don’t be discouraged if right now you ache. Stick it out.Give the gym credit when you can carry groceries or walk up stairs without getting winded, even if your body isn’t where you want it. Change is coming, if you keep working out on a regular basis. 

Before you know it, you’re going to be looking forward to those workouts. Honest.

After a full day of snowboarding, skiing or snowshoeing the muscles of the hips can shorten and tighten. Flexible, open hips are a must for winter athletes. Without them performance may decrease while the risk of injury increases.

The following hip opening yoga poses are a must for keeping the lower body healthy and limber.

Warrior I and Crescent Lunge for the Hip Flexors

The psoas muscles, located along the front crease of the hips, are the powerful muscles that give winter athletes control, stability and strength. When they are tight, the low back suffers and as a result, injury can occur.

Yoga poses that stretch the psoas muscles are warrior one and crescent lunge. Similar to a runner’s lunge, these poses extend the front of the hip, giving those mighty hip flexors a dose of elasticity. For best results, be sure to tuck your tailbone under slightly. 

Pigeon Pose for the External Rotators and Hip Extenders

If there is one area in the body that works the hardest in winter sports it’s the ever so strong and tight gluteal region. Responsible for punching through deep snow, cascading down a mogul field or getting to the bottom of a slope in one piece, the glutes take a beating.

Pigeon pose is bliss for the hips. Simply stated, it is one of those all around great poses that will loosen, open and stretch all external rotators and extenders, plus give the psoas muscles a little extra attention, too. If pigeon pose causes any strain on the knees, place a pillow under the hips for support.

Angle Poses for the Internal Rotators and Hip Adductors

Stretching the inner thighs are important to reduce the incidences of groin pulls and knee injuries, especially for women who tend to have slightly wider hips. Tight inner thighs pull the knee inward and out of a natural alignment, and this can lead to unnecessary wear and tear over time.

Reclined bound angle pose and seated wide-angle forward bends are two very efficient ways to target the inner thighs. Practice one or practice them both. Just be sure and move into the poses slowly, especially the seated wide-angle pose (a.k.a. Russian splits) as this pose can be very intense for someone with tight hips.

Visit Diets In review for even more tips and tricks

~guest post by Judit Gueth. www.juditgueth.com

When most people hear about pole dancing, they automatically think of smoky night clubs, alcohol and dubious entertainment. I never really gave it a lot of thought until…

Last weekend I received an invitation from a friend to attend a pole dancing class she’d won at a silent auction for herself and a small group of friends.

The class was amazing, but the fun started even before that, when I told my friends about it. The comments were priceless. Of course there were a couple of (male) friends teasing me about taking up a new profession or a part-time job.

The class was held downtown Toronto at Aradia Fitness – a studio specializing in teaching the art of pole dancing. We started by practicing our sexy walk, body waves, and walking around the pole, and as the class progressed we were also introduced to some floor work and basic spins around the pole.

Our instructor put together a simple routine that started off with some sensuous hip circles facing the studio wall. Using our sexy walk spiced up with hair tosses we made our way to the pole. While holding on to the pole, we did a few slow body waves, leading with our upper bodies as we slowly stood up, walked around the pole and hooked our legs on it as we did another body wave. For highlights we did a few pole spins forward, and one backward and some leg kicks. It looked great with our hair flying as we moved!

With a lot of dance background I found this teaser class very manageable. I’ve always loved to hang from monkey bars and to do dance tricks, but even if you don’t have that experience, pole dancing at a beginner level is a moderate workout. We didn’t warm up as part of the class, but I think it’s a good idea to do some stretches beforehand, as the routine involves leg lifts and bending backwards.

We also got to see a demonstration of more advanced moves that rather resembled gymnastics. You definitely have to build up to that, so don’t worry; you won’t have to hang upside down on your first class. Overall, pole dancing looked like an amazing way to keep your arms and abs strong and your body toned and flexible.

To watch a video example of pole dancing by a professional instructor, see below.

Judit Gueth (shown at left) is a designer based in Toronto. Her colourful rug, wallpaper and decorative pillow designs are inspired by nature, fashion, folk and fine art.

Visit Judit’s website at www.juditgueth.com.
GGS note: Judit created the wonderful graphic art of the Get Strong Girls on our bio pages. If you need graphic art, we highly recommend her.  Check them out!

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Photo of poledancers at top: courtesy of katielips/flickr