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Posted On: October 13, 2017

Here's a suggestion for anyone who wants to get a total body workout in the comfort of home and not have to travel to/from the gym to train. It’s a great idea if you are pressed for time or just want to change up your current exercise program.

This routine is based on an article in the May-June 2013 issue of the American College of Sports Medicine’s Health & Fitness Journal. It lists 12 exercises using no equipment other than your own body weight, a chair and a wall for about seven minutes of steady effort.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while keeping the intensity at about an 8 on a scale of 1 to 10. Those seven minutes should be "comfortably uncomfortable". The upside is, after seven minutes, you’re done.

Here are the exercises that must be performed in the order listed:

  • 1. Jumping jacks
  • 2. Wall sit
  • 3. Push-up
  • 4. Abdominal crunch
  • 5. Step-up onto chair
  • 6. Squat
  • 7. Triceps dip on chair
  • 8. Plank
  • 9. High knees/running in place
  • 10. Lunge
  • 11. Push Up & Rotation
  • 12. Side plank

Make sure you have a timer, water and a towel nearby and keep your exercise intervals to 30 seconds and rest periods to 10 seconds.

This may not be the easiest workout but it is quick and effective for burning plenty of calories and building stamina. For more advanced exercisers this sequence can be repeated 2 to 3 times.

Posted On: June 03, 2017

Step 1 Starting Position: (photo 1) Lie facing down on an exercise mat with your elbows close to your sides, directly under your shoulders, forearms parallel to each other with palms down and fingers facing forward.  Engage your abdominal/core muscles.  It should feel like you are tightening a corset around your ribs, waist and lower torso.  Tuck your toes under, flex your ankles and press your heels back while contracting your thigh muscles to strongly straighten your legs.  Your knees should start lifting away from the floor.  Inhale now.

Step 2 Upward Phase:  Exhale while you lift your torso and thighs off the mat in one unit.  Your aim is to form a straight line from your shoulders to hips to knees to ankles.  (photo 2) Stay active in The Plank by pressing your heels back and keep your torso and legs strong and long.  Do not sag in your ribcage or low back or low back. Avoid hiking hips into the air, collapsing the knees or shrugging your shoulders.  Your shoulders should remain directly over your elbows with your palms facing down for the entire exercise. Continue to breath in/out while keeping your abdominals braced and holding The Plank for 10 seconds.

Step 3 Downward Phase:  Exhale while keeping your torso and legs stiff as you slowly lower your body in one unit back to the mat.  As soon as you finish The Plank, immediately build back up to your next Plank for another 10 second hold.

Repetitions:  6 times, holding 10 seconds each.

Modification: (photo 3) If the Downward Phase is too difficult, first bend both knees to the floor while keeping your abdominals braced, then lower your upper body.

Frequency: 3 to 5 days/week (this really only takes about a minute!!!)

Purpose:  Firmer abdominals with improved core strength, endurance and stability.

Reminder: Consistent practice makes this exercise effective.  Start now to enjoy those results in no time!

Posted On: June 03, 2017

Sweet Summer Blend

I cup fat free greek yogurt
2 packs of splenda
4 sliced strawberries
1 tablespoon of crushed walnuts

Mix and enjoy

Fitness & Nutrition Tips

  • Meet The Author
    Peggy Kyprianides

    Peggy Kyprianides
    ACE Certified Fitness Professional
    Long Beach, NY
    pegk@mindspring.com
    516-432-8245

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Seven Minutes to a Better Body

Posted On: October 13, 2017

Here's a suggestion for anyone who wants to get a total body workout in the comfort of home and not have to travel to/from the gym to train. It’s a great idea if you are pressed for time or just want to change up your current exercise program.

This routine is based on an article in the May-June 2013 issue of the American College of Sports Medicine’s Health & Fitness Journal. It lists 12 exercises using no equipment other than your own body weight, a chair and a wall for about seven minutes of steady effort.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while keeping the intensity at about an 8 on a scale of 1 to 10. Those seven minutes should be "comfortably uncomfortable". The upside is, after seven minutes, you’re done.

Here are the exercises that must be performed in the order listed:

  • 1. Jumping jacks
  • 2. Wall sit
  • 3. Push-up
  • 4. Abdominal crunch
  • 5. Step-up onto chair
  • 6. Squat
  • 7. Triceps dip on chair
  • 8. Plank
  • 9. High knees/running in place
  • 10. Lunge
  • 11. Push Up & Rotation
  • 12. Side plank

Make sure you have a timer, water and a towel nearby and keep your exercise intervals to 30 seconds and rest periods to 10 seconds.

This may not be the easiest workout but it is quick and effective for burning plenty of calories and building stamina. For more advanced exercisers this sequence can be repeated 2 to 3 times.

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The Plank

Posted On: June 03, 2017

Step 1 Starting Position: (photo 1) Lie facing down on an exercise mat with your elbows close to your sides, directly under your shoulders, forearms parallel to each other with palms down and fingers facing forward.  Engage your abdominal/core muscles.  It should feel like you are tightening a corset around your ribs, waist and lower torso.  Tuck your toes under, flex your ankles and press your heels back while contracting your thigh muscles to strongly straighten your legs.  Your knees should start lifting away from the floor.  Inhale now.

Step 2 Upward Phase:  Exhale while you lift your torso and thighs off the mat in one unit.  Your aim is to form a straight line from your shoulders to hips to knees to ankles.  (photo 2) Stay active in The Plank by pressing your heels back and keep your torso and legs strong and long.  Do not sag in your ribcage or low back or low back. Avoid hiking hips into the air, collapsing the knees or shrugging your shoulders.  Your shoulders should remain directly over your elbows with your palms facing down for the entire exercise. Continue to breath in/out while keeping your abdominals braced and holding The Plank for 10 seconds.

Step 3 Downward Phase:  Exhale while keeping your torso and legs stiff as you slowly lower your body in one unit back to the mat.  As soon as you finish The Plank, immediately build back up to your next Plank for another 10 second hold.

Repetitions:  6 times, holding 10 seconds each.

Modification: (photo 3) If the Downward Phase is too difficult, first bend both knees to the floor while keeping your abdominals braced, then lower your upper body.

Frequency: 3 to 5 days/week (this really only takes about a minute!!!)

Purpose:  Firmer abdominals with improved core strength, endurance and stability.

Reminder: Consistent practice makes this exercise effective.  Start now to enjoy those results in no time!

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Sweet Summer Blend

Posted On: June 03, 2017

Sweet Summer Blend

I cup fat free greek yogurt
2 packs of splenda
4 sliced strawberries
1 tablespoon of crushed walnuts

Mix and enjoy

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Tone Up for Your Two-Piece

Posted On: February 02, 2017

Even though it is the end of January and we are all home because of a blizzard, it may be hard to imagine but it is definitely not too soon to start planning on being ready for bathing suit weather.  Just think about it, June 1st is only 4 months away!!! To be successful you must make a commitment to improve yourself and then be consistent in your workouts. Remember, if you begin now, you will be proud of your accomplishments by summer.  Let's get started!!

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Life is all about balance

Posted On: February 02, 2017

Life is all about balance.  Be sure you make your nutrition all about balance as well.  Fuel your body and fuel your life.

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A simple way to cut calories and portion size

Posted On: January 15, 2017

Share a meal with a friend! Sharing a meal is an excuse to catch up and talk, one of the few times where people are happy to put aside their work and take time out of their day.

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Lean n Juicy Burgers

Posted On: January 14, 2017

Lean n Juicy Burgers
Ingredients:
5 lbs extra lean ground beef
1 1/2 cups oatmeal
2 whole eggs
Garlic, sea salt and pepper for taste

Directions:
Combine beef, oatmeal, eggs, garlic, sea salt and pepper.  Mix well. Create 4 oz beef patties.
Grill to perfection and enjoy!

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