Unilateral Training – Why You Should Get Yourself Some

I played 2 on 2 volleyball with my sister and niece and nephew on Saturday night, using a clothesline as an improvised net! My niece Madelina was my teammate. Madelina: Aunt Laura! I thought you were good! Me: That was 25 years ago! Don’t worry, I got my groove back after a couple of plays! What ‘groove’ I have left, that is. I left most of it back in the 80s. Did you know that if you play sports, you should do a lot of exercises that utilize unilateral movements? This is where you say, “No, Laura, I didn’t know that. Tell me more!” My pleasure.     What Are Unilateral Exercises? Unilateral exercises are movements that work one side of the body at a time, or movements that work the sides in significantly different ways. An example would be the single-leg squat. You might have both feet on the ground, yet in a single-leg squat you will place the majority of your weight, and hence the workload, on only one leg and use the other to assist only as needed for balance. We use unilateral movement constantly in our daily life and especially in sports. Working my legs in this way allowed me to move laterally to get behind the volleyball last night. You should’ve seen me. I was amazing. (I was so-so.) What are the Benefits? Balance, Joint Support & Core Work Unilateral exercises work the small stabilizer muscles that are forced to activate when the body is off balance. This is great news for building core strength that’s needed to work under movement and also resist...

Tone & Torch HiiT Quickie Workout

Last week we took it down a notch with a beginner-level workout. This week we’re back to high-intensity with a Tone & Torch HiiT Quickie! Tone Muscles! Torch Calories! You do both with this Quickie Workout! 3 rounds of high-intensity interval training will raise your heart rate, work all major muscle groups, and firm your abs and back, and have you burning calories for hours afterward! We start off with a plie squat & press, then ramp things up with a broad jump burpee variation! Then we work legs & legs with a lower body combo, work upper body & core with a hand-release push-up roll, and top it off with Superman X for your back! Watch it! Try it! SHARE IT! And SUBSCRIBE so you never miss a workout! Ready? Let’s get our sweat on! Equipment Needed for this Quickie Workout: Two Light Sandbells, your Gymboss Interval Timer, and a mat. Learn the exercises and how to modify the exercises in the Workout Preview Video:   Now, do this Quickie in Real Time!   Did you like this workout? Too Easy? Too Hard? Just right? Tell me what workouts you’d like to see in the...

4 Ways to Bust a Workout Plateau

My HiiT Quickie Workouts provide plenty of variety, intensity, and full-body exercises, but any workout can get old, and at some point you might feel like you’re not seeing as much progress as you were before. Welcome to Plateau, the land of frustration. First off, let me tell you that I don’t see a plateau as a bad thing. I know, living in the cornfields for too long has made me lose my mind, it’s true, but stay with me here…. You began an exercise routine. You cleaned up your diet. (You cleaned up your diet, right?) You lost some weight, you built some muscle, you feel stronger, you look stronger. BOOM. :::bicep flex::: Kiss, Kiss. Which way to the gun show, bitches? So you kept going. And life was good. And suddenly… one day…. the workout didn’t seem so challenging. And that was exciting! But soon after came….  stagnation. The weight isn’t coming off as quickly. You’ve got muscle but you don’t seem to be getting bigger or stronger. You’re not getting your ass kicked by every single workout. Fun fact: I’m there. Right now. And it’s tempting to get frustrated and wonder why you’re doing this to yourself if you’re not seeing progress. But wait! You DID progress! Your endurance and strength improved. Your body changed.  And now your body is all like, “We got this, yo. Come AT me, bro.” And now, your lovely new muscles are kicking back, hanging out, preening, taking selfies, and being all nonchalant n’shit. Time to up the awesome, y’all. Time to change it up. Time to raise an eyebrow at complacency and plan...

New Workout! HiiT It Hard!

I’m snowed in again, and that just irritates me to no end. So we’re going to get right to the point. This week’s workout hiits legs and arms and a lot of abs! You’ll need two light Sandbells and your Dual-Grip Medicine Ball! Learn the exercises plus proper form and modifications in the Workout Preview Video: Now do the workout in Real Time!...

The 5 Most Oddly-Named Exercises

Me: “This move is called Sunrise, Sunset.” Client: “Oh, funny. I was in Fiddler on the Roof many years ago. I didn’t realize it would come back to haunt me in this form.” During Sunrise Sunset, you lie face-up with arms and legs extended toward the ceiling and a stability ball in your hands. You open, lowering arms and legs toward the floor, then close and pass the ball from hands to ankles. Then, you open again, and repeat, passing the ball from hands to ankles each time. Then, you whine and cry and flop around in pain. It’s a challenging move. One can see why this move is called Sunrise, Sunset, because as you pass the stability ball from hands to feet and open long each time, the ball arcs like a sunrise and a…. well, a sunset. And it’s beyond me to come up with a name that’s any better and doesn’t involve complicated lingo. I suppose I could call it “ab and hip  and shoulder extension with pull-over utilizing stability ball.” Huh? Exactly. My client’s comment made me chuckle, and made her lose her focus, but it got me thinking about all the other ridiculously named exercises out there. So I did a little brainstorming and a little digging and came up with my top 5 most oddly-named exercises. 1) DIPSTICKS – aka Pistol Squats I love dipsticks! I do. To me, they are the ultimate leg exercise and this move also challenges your balance and agility, which means you’re building a strong core. Whenever I see a pistol squat variation, I almost have to try it....