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

Princeton, NJ
   

September Newsletter

September Newsletter

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



Advanced Bosu Fun

September is the month to get back to normal, what better way to beat you back into shape then an advanced workout that only uses the Bosu! If you haven't used the Bosu before but are in good shape this workout will be a nice surprise. This workout is great as a stand-alone full body workout, placed within your existing workout, or you could do only the exercises you like. If any exercise is too hard with the Bosu simply take the Bosu away and you'll still have a good exercise.  Good luck and please contact CB PT if you have any questions! (Contact Info)


     Do the following exercises in order and repeat, if you have extra energy!  Do the circuit with minimal rest between the exercises, less rest equals a higher cardio level.  However, be sure not to push too hard and be careful with the Bosu, it is harder to use then you might think.

      
 1. Bosu Pushups:
   12 to 15 reps. 
Easier Variation: Pushups on floor
Harder Variation: Pushups w/ feet raised

  
        2. V-ups:  12-15 reps. Lean back, lift legs up and raise chest towards feet.  Use ball between legs to help stabilize.
Easier Variation: Keep knees bent instead of straight.
Harder Variation: Don't use your hands on the ground.



        3.Squats w/ Ball Reaches:   12 to 15 reps.  Squat down with ball on right.  Stand up with ball above head, squat down with ball on left.  Keep feet close together.
Easier Variation: Don't use a ball, just arm motions.
Harder Variation: Flip the Bosu over.



         4. Squats with Bosu Flipped:  12 to 15 reps.  Be careful getting on and off the flipped Bosu.
Easier Variation: Steady yourself by a wall
Harder Variation: Hold the Squat down.




              
        5. Plank w/ Alternating Leg Lift:   30 seconds. Get into a pushup position, lift alternating legs holding each one for 1-2 seconds.
Easier Variation: Don't lift your legs
Harder Variation: Put feet on a ledge/bench


  

        6. Side Plank:   30 Seconds.  Keep body straight.  There should be no pain in back or shoulder.
Easier Variation: Bend knees, knees on ground.
Harder Variation: Lift top leg up.


        7. Mountain Climbers:  30 Seconds. Hold flipped over Bosu.  "Run" in place.  Alternating left right left for 30 seconds.
Easier Variation: Lose the Bosu, do on ground
Harder Variation: Use towels under the feet and slide



        8. 1 Leg Balance:  30 seconds each leg. Stand and balance, do each side.
Easier Variation: Stand Straight, use wall to balance
Harder Variation: Reach towards floor then stand up



        9. Lateral Squat Hops:  30 seconds.  Start with left leg on Bosu, jump up and over the Bosu to the other side landing on the right leg.  Go slow at first.
Easier Variation: Lose the Bosu and do on the ground
Harder Variation: Jump higher up and land in low squat



10. 1 Leg Bridge: 15 each side. Lay on back raise butt using one leg.  Bend knee at 90 degrees.
Easier Variation: Use 2 legs
Harder Variation: Bend knee at 130 degrees


11. Alternating Quadrapeds:  10 reps each side. Extend one arm and the opposite leg, hold for 1-2 seconds then switch sides.
Easier Variation: Lose the Bosu do on ground
Harder  Variation: Hold for 30 seconds then switch



12. Low to High Plank: Do for 15seconds on each "side". Come up with the left hand for 20 seconds then come up with the right hand for 20 seconds.  Keep butt level with shoulders.
Easier Variation: Lose the Bosu, do on ground.
Harder Variation: Don't let hips move, do longer.



Stretch for 5 -10 minutes

NOTE TO READER: Please remember that all exercise should be based off of each participant's ability level.  If you are unsure as to whether these exercises are adequate 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 a higher than average risk for injury or a high cardiovascular risk factor.



 

Deconstructing Cravings

 

The body is an amazing source of intelligence. It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it and maintaining homeostasis. Is this reliable, intelligent bio- computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will- power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.  

 

The important thing is to understand why you crave what you crave. Perhaps your diet is too restrictive or devoid of essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful. Your body tries to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand and deliver what your body really needs.  

 

No book or theory can tell you what to eat. Only awareness of your body and its needs can tell you. Of all the relationships in our lives, the one with our body is the most essential. It takes communication, love and time to cultivate a relationship with your body. As you learn to decipher and respond to your body’s cravings, you will create a deep and lasting level of health and balance.  

 

The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body: 

 

• Have a glass of water and wait 10 minutes.

• Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit and sweet or root vegetables.

 • What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving?

 • When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware and free to decide if you really want it next time. 


 
   

(609) 462 - 6364
www.TammyLyonsHealthCoach.com
TammyLyonsHealthCoach@gmail.com



 

Recipes to try



 

 

Maple Fruit Compote with Honey-Ginger Toasted Nuts  

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4          

Ingredients:

2-3 apples

2-3 peaches or pears 

2 tablespoons maple syrup

1/2 cup raisins 

juice of 1 lemon

1 teaspoon cinnamon

1 cup walnuts or nuts of your choice

1/2 teaspoon fresh ginger, minced

2 tablespoons honey 

 

Directions:

1.  Wash, core and chop fruit into slices or chunks.      

2.  Place in a large saucepan with 1/3 cup of water. Add the maple syrup and raisins.   

3.  Cook over medium heat, stirring occasionally, for 10 minutes.

 4.  Add lemon juice and cinnamon. Cook for another 10 minutes, until soft.

5.  While fruit is cooking, place chopped nuts in a skillet over medium heat and toast, stirring often, for 5 minutes.

6.  Drizzle honey over the nuts and add ginger, but keep stirring since the honey can easily burn.

7.  Top warm fruit with toasted nuts and enjoy! 


 


Upcoming Events


CB PT will be available to schedule any of these outdoor training options for  you or a small group of your friends.  All outdoor training is available as long as weather permits.

 

Walking the Canal w/Tammy Lyons

Intro to Running w/CB PT

Playground Bootcamp w/CB PT

Hiking the Canal w/CB PT

 

 

Also Coming Soon...

 


Health and Wellness Book Club - A Princeton based book club surrounded by your neighbors reading books that help us expand our mind and body. 

 





CB Personal Training

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

Food Focus: Water