Professional, personal training tips to get fit and stay active.
Staying in shape in the midst of a busy lifestyle can be a challenge. More people are finding time in the day for an at home workout. We sat down with Lauren Domanski a fitness trainer at MVP Sportsplex in Grand Rapids, Mich., for expert advice. As a personal trainer, she offers advice for keeping off those extra pounds by using easy-to-do exercises, finding a routine that sticks and staying active as a family.
Q: When it comes to staying in shape, what are the top three areas a person can focus on to help stay active and keep off those extra pounds?
A: When it comes to losing weight, 80 percent is healthy diet and 20 percent is exercise. Be conscious of calories in and calories out. An easy way to track this is by downloading an app on your smartphone. Secondly, focus on moving more in general. Don’t underestimate the power of an active life: When you’re able, stand instead of sit; park farther away from the door; take the stairs; take a 5-minute break at work, walk around or grab a water. Thirdly, fi nd a partner in crime to provide motivation and accountability. Find someone to journey with you.
Q: Beginning — and staying — on track with an exercise routine can be a challenge.What are some of the best ways to get into an exercise routine?
A: Finding a buddy to help you out, get you going and keep you on track is invaluable. Secondly, set a goal and track your progress. Whether it’s a weightloss goal or running or walking a certain distance each day, set something realistic — and then reward yourself. The best rewards are nonfood, nondrink rewards like a new pair of jeans or shoes. When you reach your goal, set another one and keep going. Challenge yourself a little more every day — you are capable of doing more than you think.
Q: Spring and summer are busy months. Do you have suggestions for exercises that can give the most bang for our buck and will fit into a hectic schedule?
A: Even though these are busy times, take advantage of the extended light hours and warmer weather to be outside more. Use the extra light to get up earlier and exercise before the day begins. Use the outdoors to motivate yourself. The beach offers great outdoor physical activities, and walking in the sand burns more calories in the same amount of time as walking on fl at ground. Enjoy the fresh food available during these seasons by visiting a farmer’s market and eating fresh and local.
Q: As the weather becomes warmer, do you have any suggestions for keeping kids active and establishing healthy patterns early in their lives?
A: Make the activity fun so that it doesn’t feel like a chore to anyone. Outdoor games are a great way to involve the whole family. Set up a backyard boot camp for your kids with obstacle courses, stations and even sprinklers. The more active kids become, the hungrier they’ll be, so make sure to have healthy snacks on hand like water and cut-up fruits and vegetables.
Q: What’s the number one idea to remember when we start getting active or are trying to continue staying active?
A: Don’t feel overwhelmed when you start. Take small steps and don’t compare yourself to others. Remember that small increments make a difference; small changes make a difference; and along with exercise, don’t forget to eat healthy!
Don’t feel overwhelmed when you start. Take small steps and don’t compare yourself to others. Remember that small increments make a difference; small changes make a difference; and along with exercise, don’t forget to eat healthy!
- Plank: Hold in pushup position, legs out straight, arms straight under your shoulders. Press belly button to spine and tighten abs. Hold and release. Start with 30 seconds and gradually increase time. Focus muscles: core and shoulders.
- Chair Dip: Sit in a chair, place hands at the front of the chair and scoot bottom off the front of chair. Keep your legs out, knees slightly bent, bend elbows simultaneously to drop hips lower than seat level and push back up. Focus muscles: triceps.
Lunge: Keep feet shoulder width apart, stand and take a large step forward. Bend both knees at the same time, push off with the back foot and bring back leg forward. Switch legs and repeat. Variations: Add weights to include upper body strengthening. Focus muscles: legs.
- Bridge: Lie on your back on the floor, knees bent, li your hips in the air. As you lift, squeeze your glutes and tighten your abs, pause at the top, lower hips down, bring them back up. Focus muscles: glutes.