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...

Do You Even Lift? Build Muscle – Be Awesome!

My favorite story about “big muscles” is this one: My nephew, about 4 at the time, was sitting on his grandma’s lap, snuggling. It was sweet and cozy, and then he sat up, poked his grandma’s boob, and said, “Wow, Grandma – you have really big muscles!” Actually, I think he said “muskles.” OMG THE CUTENESS. We’ve been laughing about that for years. By now, you’ve added resistance training to your exercise program, right? Right?! Because in addition to getting poked in the boob and complimented by innocent toddlers, the benefits of resistance training are significant. increased functional ability, motor performance, and cardiorespiratory fitness increased bone density (bugger off, osteoporosis!) increased strength in connective tissues which provide joint support and stability improved glucose tolerance (bugger off, diabetes!), improved resting blood pressure, and improved quality of life decreased risk of injury decreased body fat mass improved overall bad-assness <— the most important one! Because muscle tissue is more metabolically active than fat, the more muscle mass you have, the more calories you burn. That’s good news! And because weight-bearing exercise builds strong bones, lifting weights helps you ward off osteopenia and osteoporosis. And it’s difficult to “bulk up” so do not be afraid to add resistance training to your programming. Unless you’re training for a specific sport or level of performance, there is no one right way to lift weights. What you choose should be appropriate, and desirable, for you and your goals and your current fitness level. You can use dumbbells and barbells, or you can do body weight exercises. Most people do a combination of the two. But really, the best workout is...

Plyo Push! New 15-Minute Power HiiT Workout!

We’re not effing around with this one, people! I’ve had several new clients ask how to get defined muscles and sculpted round booties – and I’m here to tell you, THIS is how. Incorporate exercises like this into your regimen and you’ll sculpt fast! For this workout you’ll need one heavy Sandbell, your Gymboss Interval Timer, and a mat. Be sure to warm up! Because this one is NO JOKE. Learn the exercises plus Make-It-Easier Modifications here:   Now, let’s HiiT this in Real Time, Bitches!  ...

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!...

Rock This Workout!

We’re battening down the hatches, throwing wood on the fire, stocking up on food, doing 25 jumping jacks approximately every 3 minutes, and randomly screaming things like HOLYEFFINGSH*TBALLZISITCOLD in defense against – and reaction to – the wicked cold that has descended upon the Midwest. I’m not sure I’ve felt cold like this ever. And it makes me wonder about the sanity of those who live in northern regions. No seriously, what’s the matter with you people. I’m always cold, and I hate it. If I’m moving around I’m not too cold, but if I’m doing work at my computer, I can wear three layers, a scarf, and a blanket wrapped around me like a toga and still be cold. IT’S SO ANNOYING. But I’ve discovered two things that truly warm me to the core: a hot hot hot shower, and exercise. And that, my friends, is my motivation to keep up with my workouts even on days when it sounds more reasonable to burrow under down comforters and never come out. In fact, I just HiiT last week’s workout, In Your FACE, and topped it off with some specialized strength training sets (push-ups, front-weighted step-ups, push presses, and so on), and for the first time all day, I’m warm. I’m warm!  I’M WARM! I mean, I’m hot. RAWR. So I know you feel like holing up with a non-stop supply of carbs, but buck up little camper. It’s time to hiit this workout. No, wait – it’s time to ROCK this workout. Cuz that’s how we roll. For this week’s workout, you’ll need two light Sandbells, one heavy...