FitRec is going to increase the frequency of our “Trainer Tidbits” releases as we work to supply our members and online visitors with more content to get them through these days of working and living from our homes. We hope that it will prove useful to you as we move forward together. Our dedicated personal trainers will provide this page with useful tips, exercises, recipes and other information to help you and your loved ones stay healthy while staying at home.
April 6, 2020
Instead of skipping exercise all together, take just 10 minutes of your day to do an effective workout! Truth is you can get a great workout in a short amount of time! Try this 10-minute workout that requires no equipment! Also stay tuned for other upcoming Trainer Tidbits! ~ Compliments of Viviana Gamboa – FitRec Personal Trainer
Start your timer and try to complete as many rounds on your circuit as possible without resting! If you would like a printable PDF of the workout below with illustrations, click HERE.
Reverse lunges – 5 reps per side – Reverse lunges help strengthen your thighs and hips they’re simple and target legs for balance and stability.
Directions: Stand with feet hip width apart. Take a long step back and bend your knee to the floor, while softening the knee in front, you should have a 90° bend in both legs. Pull yourself back up with your forward leg while pushing off of the back leg.
Push-ups – 10 reps – This is a great exercise for your upper body! It works on a lot of areas such as chest, shoulders, arms, and abs! This helps make them all stronger!
Directions: Get in a push up position with hands about shoulder width apart. Keep your lower back flat and don’t let your hips sag! Lower yourself and keep elbows close to your body as you descend. The chest should hover just above the floor! You can also modify this by letting your knees touch the floor to make it a little easier!
Hip Bridge – 10 reps – This is a simple and great way to strengthen your glutes!
Directions: Lie on the floor with your knees bent and feet flat on the floor. Drive through your heels and squeeze your glutes, trying to push your hips up. Do not use your lower back to push yourself up. Hold for a second and return to the starting position by lowering yourself back to the floor.
Mountain climbers – 30 seconds – Spike your heart rate! Burn some extra calories with this great cardio exercise!
Directions: Get into a push up position, making sure your knees are in line with your hip and back. Run as fast as you can by driving one knee up to your chest, lower and switch so that you are constantly alternating between the two sides. Watch to make sure your hips don’t rise! Keep them at the same height you started at! Make sure to keep breathing during this exercise! You can also substitute with jogging in place or jumping jacks!
Did you finish and have time left? Start the routine over again!
April 2, 2020
ADD A SPLASH OF COLOR!
Check out these awesome and easy recipes for dressings from FitRec Personal Trainer Anna-Marie Forbes. Add some color to your dishes in a healthy way with one of the three dressings that she provides the recipes for below. Click HERE for a printable version of all three recipes with illustrations.
Simple ingredients come together to create yummy dressings! Pour generously over greens or protein of choice! Drizzle over soup or just about anything on your plate! Grab a spoon or small cup and you just might find yourself drinking these saucy sauces! I found these recipes and they became a hit with my family! Let me know which one is your favorite!
1/2 cup of oil (peanut, canola or vegetable)
1/4 cup of soy sauce
1/3 cup of rice vinegar
2 tbsp of sesame oil
1-2 tbsp fresh ginger (I don’t always have fresh on hand, so regular works too!)
1 tsp of garlic (I used minced garlic cloves about 2-3)
1 tbsp of sesame seeds (lightly toasted)
Directions: Mix Together! (Seriously it is that easy!)
3/4 cup of oil (olive, extra virgin, vegetable, or canola)
1/4 vinegar (red wine, white wine, apple cider, balsamic)
1 tsp of dried or fresh garlic (Again I use minced garlic cloves)
1 tsp of dried oregano – 1 tsp of dried basil
Seasoning to taste (red pepper, onion powder, salt, pepper, etc.)
Directions: Mix together! Note: If the ingredients used do not need to be refrigerated, you can keep the dressing on the counter for a few weeks.
1/2 cup of olive oil (regular or extra-virgin)
1/2 cup of balsamic vinegar
1 tsp dried or fresh garlic
1 tsp of mustard (dried, dijon, honey, or regular)
Salt and pepper to taste
Directions: Mix all ingredients together! Note: You can puree fresh strawberries or raspberries and add it to this on your next salad!
March 30, 2020
Looking to get a good stretch in after your workout? Try these exercises out from FitRec personal trainer Joshua Szopinski. They give a deep stretch and just make your body overall happy to go through a full range of motion! All you need is a yoga strap or even a belt! It’s really that easy! You can even do this with the kids! Perform each exercise 2-3 times and hold each stretch between 15-30 seconds!
Click HERE for a printable PDF of each stretch with illustrations.
Click HERE for a printable PDF of the Workout Quickie for these stretches.
Shoulder Mobility (Also stretches the chest):
Start: By holding your yoga strap or belt with both hands. Bring the strap to about chest height with your arms directly in front of you. Slowly raise your arms over your head and start to slowly bring them behind you. (adjust your arms accordingly)
Finish: While your arms are moving towards your back, try to go as far as letting the strap touch the back of your hip. Slowly bring the strap forward returning to the starting position. Breath throughout the whole stretch. NOTE: if you feel extreme tightness try to release some tension in the strap. If that doesn’t help, hold at the position where you feel the most discomfort (for a few seconds) and then slowly bring the strap back forward. Try again but this time try to get a little bit deeper into the stretch!
Start: Hold the yoga strap with your right hand, rolling it up to adjust it to the desired length. Left hand reaches behind your back to hang on to the opposite end of the strap. For more te
Finish: With the left hand gently pull down on the strap so that the right arm feels some tension in the tricep area. Your right elbow should be bent and the hand should be behind your head slightly. Hold for a few seconds and continue to take deep breaths. Release the strap with the left hand and let the right arm rise. Switch sides.
Lateral Stretch/Half-Moon Pose:
Start: Holding the strap with both hands, lift your hands above your head and bend from the arms (Almost like a half circle). Stand up straight and engage your core. Take a breath and slowly tilt to the left side maintaining the bend in the arms. With the left hand slightly pull down on the strap giving the right side a deeper stretch. Hold for a moment.
Finish: Slowly lift yourself back into standing position, maintain the bend in the arms. Once you reach the top, take another breathe and start to tilt to the right side. Repeat the process.
Big Toe Pose:
Start: Either lying on the floor or on a bed/ bench, put the yoga strap on the arch of your right foot. Slowly lower yourself down so that you can press your back into the floor/bed/ bench. Holding onto the straps with both hands slowly pull on up, moving your foot so it is around hip level or to a comfortable level. Move your hands accordingly on the strap to apply tension. Hold for about 15-30 seconds and while taking breathes as you hold.
Finish: Slowly lower your foot down to the floor. Take the strap off of the right foot and switch sides. Repeat the process. Note: Your head should be on the floor when you are lifting your foot up. This is to make sure there is no pain in the back or neck.
Full Spinal Twist with Yoga Strap:
Start: Begin by lying on a flat surface (Floor or bed). Bring the yoga strap onto the arch of your foot. Slowly raise the foot up to hip level while lowering your upper body to the floor. Hold both ends of the strap with the opposite hand of the foot the strap is on. (ex: left foot = right hand holds the yoga strap).
Finish: Slowly and comfortably lower your foot to the side that is hanging onto the yoga strap, attempting to bring your foot to the floor or until you feel a slight discomfort. With the arm that is free, reach out behind you. This adds a little stretch to the back as well as the hips. Take a few deeps breaths while holding for 15-30 seconds. When finished slowly bring your foot back to the starting position and jump to the Hip Openers below!
Hip Openers/Abduction Stretch:
Start: While the yoga strap is still on the arch of the foot and at hip level, keep your chest towards the ceiling for this stretch. Hold both ends of the strap with the hand closest to the raised foot. Slowly lower yourself towards the side, bringing the foot closer to the floor. Stop when you feel a slight discomfort or when you are able to touch the floor. hold for 15-30 seconds taking deep breathes as you go.
Finish: With the hand holding onto the yoga straps, slowly lift your foot back into the starting position. Switch feet and repeat, starting back to the Full Spinal Twist with Yoga Strap.
Remember to keep breathing when you are doing these stretches as it will help your body relax, helping you get a deeper stretch! Keep in touch with our social media for all the latest tidbits! ~ Joshua Szopinski – FitRec Personal Trainer
March 25, 2020
FitRec Personal Trainer Andrea Grimes has a quick workout for you to try to help you work on your lower body. Incorporate this workout once or twice into your weekly routine and it will help improve your overall fitness and boost your metabolism. Use the PDF links below to print out the workout for easy reference. Good luck!
Dread Leg Day No More!
Working on your lower body will help you develop and maintain strong quads, glutes, hamstrings, and calves – some of the biggest muscles in the body! It’s recommended to dedicate 1-2 days a week to strengthening your lower body. Here is a printable PDF listing the benefits of these exercises below.
Benefits of Training Your Lower Body:
• You will improve your overall fitness. Most sports rely on power generated by your lower body.
• You will run better: lower body strength can help you run longer and faster.
• You can boost your metabolism: Lower body training requires your body to work harder, which revs up your metabolism. This is even more effective than any cardiovascular exercising.
• Improve bone health: Bone joints, particularly in your legs, start to deteriorate as we get older. Regular strength training will help maintain strong bones and aid in preventing conditions such as arthritis and osteoporosis. Leg presses, calf raises and deadlifts are all great for building bone strength.
These exercises are easy to modify with weight you have around your house! Take a look at the following steps for the exercises and you can also print out the last page to get the workout quickie!
Do 3 sets of each exercise. 12-15 reps (tip: if you can’t do 12 reps, you’re lifting too heavy, if you can do more than 20, you’re lifting too light). The weight for these exercises can be modified with anything you have around the house. Grab a water bottle, bag of flour, some old school text books, etc. Get creative, so you can stay active!
- Sumo Squat
- Walking Lunges
- Romanian Deadlift
- Bulgarian Split Squat
It’s recommended to dedicate 1-2 days a week to strengthening your lower body! Want to kick it up a notch? Add 30 seconds of cardio in between each set. This can be jogging/walking in place, jumping jacks, etc. This will get your heart pumping even more! Keep checking in with our social media for more workouts, recipes and other health information!
This printable PDF will give you a quick checklist of all the exercises in this tidbit! Stay healthy and let me know what you think of this workout!
~ Andrea Grimes – Fitrec Personal Trainer
P.S. Don’t forget to stretch after your lower body workout!
March 20, 2020
This installment comes from FitRec Personal Trainer Jay Guerrero. Jay wants to pass along a couple of his favorite recipes for adding some color and health value to a dish. Try this at home and enjoy!
Looking to add an abundance of colorful vegetables to a dish? This is a favorite dish that I came across one day. The lemon tahini sauce really boosts the flavor of the dish and the rice makes it a hearty meal. As a bonus, this doesn’t take a long time to make and uses many everyday ingredients. There might be a few ingredients that are not familiar to you, but they can add some extra zing to your dishes. Give it a try! – Jay Guerrero
Here is a printable PDF with both recipes below.
Yellow Rice Bowls With Broccoli and Kale
A Nutritious recipe with colorful vegetables and plenty of flavor!
- 1 cup short grain brown rice* (try using our Instant Pot method)
- 1 ½ teaspoons Simply Organic turmeric
- 1/2 teaspoon kosher salt
- Best Lemon Tahini Sauce
- 3 carrots
- 4 cups broccoli florets
- 4 green onions
- 1/2 bunch kale (3 large leaves)
- 3 garlic cloves
- 15-ounce can chickpeas
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- In a medium saucepan, stir together the short grain brown rice, 2 cups water, turmeric and kosher salt bring to a boil. Cover and reduce heat to a low simmer; cook for 45 minutes. Remove from heat and keep covered to steam for 10 minutes. (After boiling, the yellow rice can leave a residue on the inside of the saucepan. Simply wash your pan in hot water and rub it with a rag, and the residue will come right off.)
- Make the Best Lemon Tahini Sauce. (Shared Below)
- Peel and slice the carrots. Cut broccoli into florets. Thinly slice the green onions; reserve 2 for a garnish. Chop the kale. Peel the garlic. Drain and rinse the chickpeas.
- In a large skillet, heat 2 tablespoons olive oil with the whole cloves garlic. Add the carrots and saute for 3 minutes, stirring often, then add broccoli and 2 green onions and saute for 3 minutes. Add the kale and ¼ cup water and saute for 2 minutes, stirring, until bright green and wilted. Add 1 pinch kosher salt, chickpeas and 2 tablespoons soy sauce and cook for 2 minutes more, stirring frequently. Remove from the heat and remove the garlic cloves.
- To serve, place vegetables and rice in a bowl and top with green onions and lemon tahini sauce.
Best Lemon Tahini Sauce
- 1/3 cup tahini
- 1/3 cup fresh lemon juice (2 small or 1 1/2 large lemons)
- 1 tablespoon olive oil
- 1 teaspoon maple syrup (Can substitute with honey)
- 1/2 teaspoon kosher salt
- 2 tablespoons water
- In a small bowl, combine the tahini, lemon juice, olive oil, maple syrup (or substitute honey), and kosher salt and whisk to combine.
- Add the water and whisk until a creamy dressing forms; you may need to add a bit more depending on the consistency of your tahini.
Serve immediately or refrigerate and bring to room temperature before serving. Extra dressing keeps for about 1 month in a sealed container in the refrigerator.
March 13, 2020
The latest installment of Trainer Tidbits is brought to you by FitRec Personal Trainer, Viviana Gamboa. Viviana discusses in detail one of the most popular question she gets asked from her personal training clients. Check out her valuable information below.
By talk, I mean let’s talk about lower body fat, as it is a very popular question that a lot of personal trainers are asked! How do I lose the “Belly Fat” and get abs? Truthfully, we already have abs they’re just hiding under some “fluffy stuff.” For some people, you can lose the fat, but what is more important for everyone is to make sure you are building a strong core! It can start off really easy! Actively use those muscles in your movements! Stop sitting, move around more, and challenge yourself to do more!
You can do this! I know you can! Check out my tidbit below. It really is a great way to get started. But also don’t forget to sign up with a FitRec Personal Trainer today!
As a personal trainer, there are a few questions that I seem to be asked pretty frequently. One of those questions is “How do I lose the lower body fat?”. It’s a common question but also a question that has multiple answers. First, everyone’s body stores fat differently, a common area is for the body to store it in the lower belly area. But many factors can contribute to the increase of fat. Some factors you can control are things such as your lifestyle choices and your diet. Exercising and healthy eating choices can definitely help! Factors you can’t control are things such as you’re genetics. But also there is no such thing as what we call “Spot Treating” which is where someone only does exercises for that area. An example is doing a lot of core exercises for that “6-pack abs.”
Honestly, patience is the key! Signing up with a Personal Trainer to help you get started on your goals is a great idea! They will be able to give you information or tips that may help you on your journey! In the meantime, here are a few exercises that I recommend to my clients to help them build core strength! Let me know what you think!
Strengthening The Lower Abdominals ~ 5 simple exercises to strengthen the core!
By FitRec Personal Trainer Viviana Gamboa
There is one question that almost every single trainer is asked! There are a few things to cover first! Please note a few things while performing any of the suggested exercises! Your back should always be supported, this means sitting on your hands or arms at your side – whichever provides more support! Your glutes should continue to stay on the floor, again this is to make sure you do not hurt your back area! When performing the exercises we will be doing 3 sets of 15 reps! This will help build up the endurance in the core!
Start: Lie flat on your back (make sure your back is pressing onto the floor) stretch your legs out in front of you. Bring your hands down flat on the floor by your side with palms facing down. Lift your legs until they are perpendicular to the floor.
Finish: Slowly lower your legs back down to the start position while also keeping your back flat against the floor.
Reverse Twists / Reverse Crunch:
Start: Either sit on your hands or bring your arms to your sides. Bring your legs up until they form a 90° angle.
Finish: Pull your knees in towards your chest maintaining that 90° bend. Hold for a moment then slowly lower to the starting position, letting your heels touch the floor.
Alternating Leg Lifts:
Start: Similar to the previous exercise. Instead you will lift only one leg up – no further than 90°/ perpendicular to the floor. Again, make sure your back is pressed onto the floor for the duration.
Finish: Lower the raised leg slowly back down while lifting the opposite leg up. Continue switching between the two legs.
Start: Bring a bent knee directly over a hip, while the other leg is stretched forward. Bring the opposite elbow towards the knee that is bent.
Finish: Go through a bicycle motion with your legs – alternating between the legs and making sure the opposite elbow touches the knee. (right knee to left elbow and vice-versa).
Start: Lie on a mat and make sure your back is supported. Bring one leg up to a 45° angle and then slowly bring your other leg up. Bringing the legs together.
Finish: While the one leg is being raised, lower the other leg at the same time, creating a scissor like motion between your legs. Make sure your head also stays on the floor to make sure you are not hyper-extending your back!
Workout Quickie – 3 sets of 15 repetitions
★ Reverse Twists / Reverse Crunches
★ Leg Lifts
★ Alternating Leg Lifts
★ Scissor Kicks