Shop Til You Drop Workout (Dec 6, 2011)
By Inshape | December 7, 2011
At long last, the Workout of the Week appears on the pages of the inSHAPE website rather than just on our blog. From here on out, we’ll offer commentary on our workouts and other anecdotal fitness information. But for access to the routine itself, you will go to www.inshapellc.com - check it out if you are in need of a quick functional set that lasts between 8-12 minutes long. This week is the Shop Til You Drop Workout, designed to prep the body for standing in lines, walking with bags, and pushing carts.
We also answer a question this week from a client in Virginia who asks the age-old question: how do I get rid of fat? While it may be a low priority item for the last few weeks of the year, fat loss is going to be on all of our minds soon so check it out.
Best wishes for a great week,
Kim Read the rest of this entry »
Topics: In-Home Exercises (no or little equipment needed), Personal Training | No Comments »
Basic Moves Workout for a Guilt Free Thanksgiving
By Inshape | November 22, 2011
We sincerely hope that you and your family enjoy a festive, hearty and Happy Thanksgiving this Thursday. With the short week, extra planning for mealtimes, and other commitments, you may find yourself in exercise mode a little less. Here are our top five holiday fitness tips to take with you for the break.
Don’t worry at all about the altered schedule - just try to factor some active time into your plans. Whether you have a big family and can get outside for a game of ball or plan to spend your day alone and toe the line at the start of a turkey trot, there are so many ways to prevent a loathsome feeling of food guilt. Our workout this week is called Basic Moves to Do at Home - and it’s a mere 10 minutes long. No surprises here - just print it out, put it on the floor in your living room, and boost your metabolism over the break.
Best wishes,
Kim & Jill Read the rest of this entry »
Topics: In-Home Exercises (no or little equipment needed), Personal Training | No Comments »
Back-Ab Express Workout from inSHAPE
By Inshape | November 17, 2011
I did it just today - warmed up, ran 5 miles in Central Park, then promptly sat right back down at my desk to finish this newsletter. I skipped the cool down, didn’t stretch - all because I was in a rush. Check out our take on the issue and definitely consider taking action on this week’s Pre-Holiday tip. Below is a very practical short workout that focuses on your back and abs. It’s short, sweet, and you don’t even need shoes!
Finally, Happy November Birthday to lots of clients: Tim Lewis, Sylvie Berl, Sarah Walters, Peter Glantz, Ian Doyle, and Wendy Greenberg.
Have a great rest of the week,
Kim & Jill
Topics: In-Home Exercises (no or little equipment needed), Personal Training | No Comments »
Runner’s Delight - Free Workout (Nov 9, 2011)
By Inshape | November 9, 2011
Congratulations to all of our clients and readers who completed the ING NYC Marathon last Sunday. The day was simply perfect, and writing about it now reminds me that if you haven’t had a chance to marvel at vibrant tree colors and crisp fresh air yet this season, schedule a visit to a park this weekend. The northernmost section of Central Park is particularly beautiful, so get outside and enjoy one of our final fall weekends in 2011.
Though the marathon is impressive and inspiring, many people suffer as a result of running, and this is our main topic for the week. We also created a Runner’s Delight workout below, which may help those of you who can’t seem to shake the aches and pains. Finally, we provide you with a second installment of our Pre-Holiday Survival Guide.
Have a great week,
Kim & Jill
30 sec: walk/jog in place
30 sec: high kness/butt kicks
30 sec: modified burpee
30 sec: squats
30 sec: standing lateral leg extension - right
30 sec: reverse lunge - right
30 sec: lateral jumps
30 sec: standing lateral leg extension - left
30 sec: reverse lunge - left
30 sec: hip bridge
30 sec: one legged hip bridge dips - right
30 sec: lying leg lifts - right
30 sec: total body crunch
30 sec: one legged hip bridge dips - left
30 sec: lying leg lifts - left
30 sec: heel taps
30 sec: plank
30 sec: superman
30 sec: push ups
30 sec: cobra
One set of this workout will take about 10-11 minutes. Use this circuit as your pre-run warm up. Stretch after your run.
Topics: In-Home Exercises (no or little equipment needed), Personal Training | No Comments »
Move with Control Free Workout (Nov 2, 2011)
By Inshape | November 2, 2011
This week we answer a question about a topic that concerns us all - the aging process and how it affects the body. A new client wonders if he is destined for joint pain just because he’s been active all of his life. Our research led us to a brief overview of the skeletal system and several ways that daily life and exercise affect the body’s 230 joints. Click here to read the complete article.
Also, don’t forget to set your clocks back on Saturday, and we aptly offer you a piece of advice pertaining to sleep, so don’t miss that. Finally, our workout below centers around the idea of purposeful movement. Give it a whirl and let us know what you think. Kim broadcast two sessions on BlogTalkRadio this morning and will do so again on Friday if you are interested in participating.
Have a great week,
Kim & Jill
Topics: In-Home Exercises (no or little equipment needed), Personal Training | No Comments »
Pyramid Power Workout from inSHAPE (Oct 26, 2011)
By Inshape | October 26, 2011
October 26, 2011
Dear Readers,
For our final October newsletter, we cover the topic on all of our minds: Halloween! Whether you love it or hate it, Halloween gets three days worth of celebration this year, so it’s worth it to have a plan in place for healthy options, festive treats, and hopefully cool costumes (click here to read). One of the two of us plans to run a race on Sunday morning dressed as a St. Pauli girl, so even though we highly advise you to munch on fruit before sweets and hydrate before parties, we are right there with you wanting to have a great time.
Don’t miss this week’s workout too - it’s a pyramid workout, and quite intense, so give it a try and let us know what you think.
Have a great week,
Kim & Jill
30 sec: Jog in place with shoulder press
30 sec: Ski jumps
30 sec: Squats
30 sec: Alternating forward lunge
30 sec: Bicycle crunch
30 sec: Sculling crunch
30 sec: Plank
30 sec: Mountain climbers
60 sec: Burpees with a push up and a jump
30 sec: Mountain climbers
30 sec: Plank
30 sec: Sculling crunch
30 sec: Bicycle crunch
30 sec: Alternating forward lunge
30 sec: Squats
30 sec: Ski jumps
30 sec: Jog in place with shoulder press
One set of this workout will take about 10 minutes. Two sets will definitely cover your daily exercise quota.
Topics: In-Home Exercises (no or little equipment needed), Personal Training | No Comments »
Easy Energy Free Workout from inSHAPE (Oct 19, 2011)
By Inshape | October 19, 2011
In October of 1997, Jill took her experience working with private clients at a popular Manhattan gym and launched inSHAPE Fitness. Fifteen years later, we are still going strong and working harder than ever to bring you the very best in exercise options, portable workouts, and as always, personal training with the best in the business. We are starting to celebrate this milestone with contests on our Facebook page, giveaways, deals, and a video launch party before the end of the year. In the meantime, thank you for your support over the years - we hope to be working with you for another 15!
Have a great week,
Kim & Jill
Click here for this week’s news article and free fitness tip!
East Energy Workout: For all of those days when you just don’t feel like working out, this 10-min circuit is fairly low impact and gentle on the body but still able to give you an energy boost.
30 sec: march in place
30 sec: jog in place
30 sec: arm circles
30 sec: bunny hops
30 sec: standing leg extension right
30 sec: stationary skip
30 sec: standing leg extension left
30 sec: alternating reverse lunge
30 sec: squat
30 sec: fire hydrant right
30 sec: donkey kicks right
30 sec: fire hydrant left
30 sec: donkey kicks left
30 sec: superman
30 sec: push ups
30 sec: downward / upward dog
30 sec: bridge
30 sec: total body crunch
30 sec: bicycle crunch
One set of this workout will take about 10 minutes. Try it twice for for a complete session. Have fun!
Topics: In-Home Exercises (no or little equipment needed), Personal Training, corporate fitness | No Comments »
Sweat It Out Power Circuit - free workout (Oct 12, 2011)
By Inshape | October 12, 2011
The Chicago Marathon was last Sunday, Marine Corp is Halloween weekend, the ING NYC Marathon is on Nov 6, and there are nearly 80 other full (26.2 mile) marathons scheduled across the country on these weekends. With fall running in full swing, we answer a question about over hydration. Sweat lost during hot summer runs differs from that which is lost in cooler temps, so read a little abouthyponatremia in our article this week.
Another Central Park Boot Camp is slated for this Saturday morning at 9:00 am, and ACS hosts thousands of walkers on Sunday for Making Strides Against Breast Cancer.
We also feature a tip on being a little adventurous in your kitchen, and you cannot miss this week’s workout. Created by newcomer John Heavey and Kim, it is a whopper - give it a try and let us know what you think.
Have a great week,
Kim & Jill
One set of this workout will take about 10 minutes. Complete two sets for your daily exercise quota! GO for it!
Topics: In-Home Exercises (no or little equipment needed), Personal Training | No Comments »
Boobs, Arms, and Back Free Workout from inSHAPE Fitness (Oct 5, 2011)
By Inshape | October 5, 2011
We hope that you are enjoying a pleasant fall week. This week we honor the fact that October is National Breast Cancer Awareness Month. One of our trainers was asked about how exercise affects the occurence and treatment of breast cancer, so we have written an article with a link to a great page about this topic at the American Cancer Society.
We also tempt you to try a seasonal root veggie: the turnip. The turnip doesn’t have the greatest of reputations, but we hope that you’ll heed our advice and pick a few up this week. Finally, this week’s Central Park GO Body Boot Camp is being held in Harlem, along with the Harlem Harvest Festival on Saturday, so join Kim for a fun but challenging workout then stroll into the festival for the farmer’s market, arts and crafts, and live music. 10:00 am, Saturday, Oct 8.
Have a great week,
Kim & Jill
Boobs, Arms, and Back Workout
Pardon the silly name, but this workout focuses on the upper body without the use of weights, balls, or bells. It gets your heart rate up and burns calories but works the shoulders, chest, back and neck.
One set of this workout will take about 8-10 minutes. Complete two sets for your daily exercise quota! Have fun and don’t forget to breathe.
Topics: In-Home Exercises (no or little equipment needed), Uncategorized | No Comments »
Tighten the Tushy - Free Workout from inSHAPE Fitness (Sept 13, 2011)
By Inshape | September 13, 2011
Happy Tuesday!
Now that fall fashions are about to start coming in strong, we devote our attention this week to the bum. We got a question about getting rid of saddle bags and decided that we could all use a little help getting into our skinny jeans, so click here to read the article, and check out this week’s workout, aptly called, Tighten the Tushy.
Have a great week,
Kim & Jill
Topics: In-Home Exercises (no or little equipment needed), Personal Training | 1 Comment »
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