CB Personal Training 
In-Home Fitness Training  
(609) 516 - 5948  

Princeton, NJ
   

April 2013

Untitled document April 2013

CB Personal Training
In-Home Fitness Training

April Newsletter

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Big Burn, Little Sculpt


This month CB PT is bringing you an upper body workout that will jump start anyone into getting ready for the summer! Remember, to feel good when summer comes you should start in spring.  The workout consists of 6 circuits (not all are shown. Please go to www.CB-PT.com for the rest).  The first two circuits are to be done 3 times in a row, take breaks as needed.  The final four are to be done 2 times each in a row, breaks when necessary.  The objective of this is to work the major muscle groups of the upper body ( the push and Pull Motions) while interjecting the opposite (antagonistic) supporting muscles as a "rest" exercise. Have any questions? Email Charles at Charles@CB-PT.com  


Circuit #1 - To be done 3 times in a row.

            1. Chest Press on Bench w/Dumbbells: Lay flat on a bench, unlike the picture place your feet on the bench if possible.  Lower weights to chest then lift up.  Do not let weights go below the chest or away from DIRECTLY over you chest, when in the "up" position.  Do 10-12 Reps.


          2. Bicep Curls w/Dumbbells : In the beginning of the motion have the palms face your legs.  As you lift the Dumbbells rotate your palms.  Your palms should face your shoulders when lifted to the top.





            3. Stretch the Chest: Place both arms in a doorway, or between two pieces of equipment. Arms should be at 90 degrees gently lean forward, hold for 30seconds.
 


Circuit #2 - To be done 3 times in a row.



            1. Lat Pulldown using Machine: Sit up straight and lean back a few inches.  Pull down the bar towards your chest.  Remember to "open your chest" and draw your shoulders back.


          2. Tricep Extension w/Dumbbells (Skull Crushers) : Lay flat on your back with knees bent, either on a bench or the ground.  Bring the dumbbells down towards the head then extend them upwards.  Arms should go from bent at 90 degrees to straight.





            3. lat/ Upper Back Stretch: Begin on your knees, similar to child's pose. Place your hands on a stability ball and lean forward towards the ground, hold for 30seconds.
 

Circuit #3 - To be done 2 times in a row.


        1. Pushups: Assume a high plank position, lower down until your chest almost hits the ground.  Do 12-15 or until very tired.



          2. Bicep Curl with Resistance Band: In the beginning of the motion have the palms face away from your body.  Keep your hands facing away as you lift them up.  Make sure the band is even and FIRMLY under your feet. Do 12-15 reps.





            3. Rest for 30 Seconds: Take this time to regroup and get a sip of water.

Circuit #4 - To be done 2 times in a row.


        1. Seated Row with Machine, or Band: Sit up straight and lean back a few inches.  Pull the bar just below your chest.  Remember to "open your chest" and draw your shoulders back.


          2. Straight Arm Pullover on Bench or Ball w/Dumbbells: Lay flat on your back with hips up if on a ball or knees bent if on a bench.  Bring the dumbbells down towards the ground above your head, keeping the arms straight.  Then pull them back to directly over your chest.  The arms stay straight 100% of the time.  Start with a light weight if you are new to this.  Do 12-15 reps.





            3. Rest for 30 Seconds:  Take this time to regroup and get a sip of water.
 
Circuit #5 - To be done 2 times in a row.


        1.  Shoulder Press with Dumbbells : Stand up with your legs shoulder width apart and knees bent slightly.  Start with the Dumbbells at shoulders, press straight up, keeping your hands facing each other.  Make sure to use light weights, its about reps not weight.  Do 15-20 reps.


          2. Lateral Shoulder Raises with Dumbbells: Stand up with your legs shoulder width apart and knees bent slightly.  Start with the Dumbbells in front of you, lift straight to the side. You hands will face the ground at the end.  Make sure to use light weights, and not let the weights go above the shoulder.  Do 15-20 reps.




            3. Rest for 30 Seconds:   Take this time to regroup and get a sip of water.

Circuit #6 - To be done 2 times in a row.


        1. High Plank: Get into the Pushup position.  Keep your hips level with the shoulders and the hands directly under your chest.  Hold for 30seconds to 1 minute.  If this is easy then you didn't work you arms hard enough.




          2. Childs Pose:    Start on your knees, keep your butt to your heels and reach forward.  Relax and feel the lower back stretch.





          


Remember to train to your abilities. If you don't participate in regular exercise, or would like a more in depth description about the above workout please consider contacting CB PT for an introductory consultation.
 






Create a Better Life and Healthier Body by Summer



In this 3 month semi-private wellness program you will work in
a confidential, safe, and fun environment to explore what is keeping you from being healthier and more fit.  We will meet two times per month for 60 minutes to
discuss nutrition and fitness, as
well as take steps to sustain your goals. In order to achieve these objectives it is necessary to have a comfortable support system to
rely on.  You will develop the skills needed to support your career, relationships, and a healthier lifestyle. Finally get it right!

 

 

 

   Great Value  
 
            &
  
   Peer Support

  

 

Evening Sessions:

April 25th, May 9th, May 23rd, Jun 6th: 7-8pm

June 27th (2 hour final session) 7-9pm


 

Location:     Princeton Day Spa
                   812 State Rd Second Floor

Price of Program: $120 per person
                    (Cash,Check, or Credit Card)

Space is Limited. 

Contact Tammy Lyons to Schedule.


 

609) 462-6364

TammyLyonsHealthCoach.com


 


 


 


 



 

 

 

 

 


 

 


 


Enhancing Massage Therapy with Myofascial Techniques


 

Massage is a dynamic process and each massage should be customized for the client during every visit.

Myofascial stretches and stroke techniques can be integrated into Swedish massage to enhance the overall balance of the muscles throughout the body.  One such myofascial program,  Anatomy Trains, by Tom Myers, approaches the body as systems of muscles in fascial planes where  the interplay of movement and muscle stability is taken into account during massage therapy. The fascia of the body is considered the thin fibrous connective tissue that covers all muscles, bones, and organs. Tightness in the fascia causes muscle restrictions, pain, less range of motion and poor posture. Lengthening these shortened restrictive lines of connective tissue is the goal of myofascial massage. This lengthening can be achieved through a combination of mild stretches and massage strokes while still providing a relaxed, revitalizing massage.

 

Gail Samse of Nurture Massage Studio in Hopewell has completed course work in Anatomy Trains which is integrated into the standard 75 minute massage. For more information please visit:

www.nurturemassagestudio.com


 

  

CB Personal Training LLC

  (609) 516-5948 | http://www.cb-pt.com