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

Princeton, NJ
   

June Newsletter

June Newsletter

CB Personal Training  
In-Home Fitness Training  
(609) 516-5948  
Princeton, NJ  
June Newsletter          



Hip Stability

Often the goals that we set help achieve not only our primary objective by many secondary objectives as well.  One high priority goal that I hear is to "sculpt", "lift", or "tone" the butt.  The workout below will certainly do this however, hidden in this seemingly aesthetic workout is a goal that helps with injury prevention, pain relief, hip functionality, strength and mobility.  If you are looking to strengthen, tone, or just get stronger in the hips (butt/legs) then this workout will be good for you, whether "you" means an athlete, a person toning for summer, or someone trying to rise from a seated position with more ease.  WARNING: THERE IS NO QUICK FIX, THIS IS NOT A "7 MINUTE BRAZILIAN BUTT" WORKOUT.  This is a 20 minute workout that should be added to your current workout or done by itself.  Reaching your goal is about planning, determination, and above all consistency.  Good luck and please contact CB PT if you have any questions! (Contact Info)

1. Warm up- 5-10 minutes of walking 

2. Circuit #1- Do two times (1 to 5)

        1. Goblet Squats:  Place your feet wider then shoulder width with your toes pointed out, slightly.  Make sure to kick your butt back and keep you chest up. Do 15 reps weights depend on your ability.


  
           2. Reverse Lunges:  Start in the standing position, step back.  Front knee should be at 90 degrees, come up and drive through your front heel.  Do 15 reps, weights depend on your ability.
  


              3. Single Leg Hip Hinge: Stand on one leg and bend forward.  Keep your plank leg slightly bent and your back straight throughout the motion, even as you tilt forward. You should feel your glutes on your plant leg engage.  Do 15 reps on each side, weights depend on ability.



                4. 1 Legged Balance on Toe:  Balance on one leg for 30 seconds to 1 minute. Unlike this photo keep your heel OFF the ground and plant leg slightly bent.  If 1 minute is easy then do 1minute of up and down, not letting the heel hit the ground.


                5. Hip Bridge on Ground: Use one leg to lift the but up and down off of the ground.  Do 15+ reps on each side. 





Circuit #2- Do two times (Each Tri-Sets)

          1. Narrow Squat Tri-Set (Do a then b then c with no rest in between)
                    a. Full- Do a squat with your feet closer than shoulder width. Go all the way up and down. 15 reps, weights depend on ability.
                b. Minis- Do a squat with your feet closer than shoulder width.  Go all the way down and only come HALF way up. 15 reps, weights depend on ability.
                c. Isometric (Hold at bottom)- Do a squat with your feet closer than shoulder width.  Go all the way down and HOLD for 30 seconds, weights depend on ability.


       2. Side Leg Lifts on Ground Tri-Set- All exercise to be done on one side- a then b then c while laying on the same side.
               a. Circles- Lay on your side like shown, move your foot in front of you and do a big circle, no higher then 8 inches above your top hip.  10 revolutions in each direction. Go directly to B.
               b. Figure 8's- Lay on your side like shown, move your foot in front of you and trace the figure of a horizontal figure 8.  Imagine it is 6 inches off of the ground.  10 reps in each direction.  Go directly to C.


    
            c. Clamshell- Lay on your side like shown.  Keep heels together and separate the knees.  You should do 20 of these, or until you are very tired.



4. Cool Down - Stretch for 5 -10 minutes

NOTE TO READER: Please remember that all exercise should be based off of each participants level.  If you are unsure as to whether these exercises are fit for your ability please contact CB PT PRIOR to starting.  As always consult a doctor or medical professional before starting any new exercise program especially if you have may have higher then average risk for injury or a high cardiovascular risk factor.


June's Outdoor Training Schedule

Please visit www.CB-PT.com to read  descriptions about the classes shown below.  Classes are available to help enrich the local community and to promote exercise and wellness as a lifestyle.  CB PT and TL HC are teaching all classes for FREE and hope you enjoy the friendships that grow as neighbors work together to achieve their wellness goals.

PLEASE NOTIFY THE INSTRUCTOR PRIOR TO CLASS.

Snack Attack!

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and

full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

 

  • Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.

  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

    You can also try “upgrading”:

  • If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.

  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.

  • Instead of a cup of coffee, upgrade to green tea.Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.


Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

Special June offer from TLHC: 
Call today for this free 50-minute session which includes a full discussion of your Health History, personalized goal-setting to help you take charge of your health, a chance to get your questions answered about how we can best work together, and the opportunity to find out more about my personalized program completely catered toward your busy lifestyle and needs.

(609) 462 - 634
www.TammyLyonsHealthCoach.com
TammyLyonsHealthCoach@gmail.com







CB Personal Training

(609) 516 - 5948 | www.CB-PT.com