Ankle/Back/Abs All Athlete Workout /Roller Derby Preventing Injuries

 Ankle/Back/Abs  All Athlete/Roller Derby Workout- Preventing Injuries

These workouts should take no longer than 10-15 minutes. I recommend doing these workouts on your off skating (training) days, however they will not hinder your skating at all if done before or after your skating sessions.

Day 1:
Ankles: Draw your ABC’s with each foot. Capitals or lower case are fine. Whatever mood you are in. One foot at a time or both at the same time is fine too. Once you feel comfortable, this exercise is better done with your skates on to get your ankles even stronger.
Calves: Calf raises. Hold on to a wall or chair, lift your heels off the ground to its highest point and hold for 3 seconds. Lower back down. Perform this exercise 20 times and progress each week by 10. Holding dumbbells on each side if available and balancing calf raises are a more advanced move and would be another option. Example. Week 1: 10 calf raises,  Week 2: 20 calf raises, Week 3: 30 calf raises  and so on…By starting at 10 you will know how many weeks you have been doing your workouts and will see how much stronger you are.

Abs: 1. Crunches: With your knees up, and your hands behind your head, perform 20 crunches up and down.  2. Bicycles: With one leg extended out and the other bent toward your chest (off the ground), twist your opposite shoulder (not elbow) toward your knee. Alternate twists and legs back and forth slowly 20x. Work your way up to 3 sets of each exercise. Crunches and bicycles could be performed with your skates on after you do your ABC’s.

Back: Stand in derby low, with or without your skates on for as long as you can. Keep your chest up, abs in, and arms in front of you. Count your seconds. Each week increase your time by at least 10 seconds. Repeat this exercise 5x.

Day 2

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Shins: Toe taps. Toe tap 20x one foot at a time. Repeat 3 sets of 20. Performing these with skates on will make your shins and ankles even stronger and prevent shin splints as well.

Abs: 1. Leg Raises: Lying on the ground, raise both legs up to a 90 degree angle. Place your hands by your side or underneath your lower back. Raise your legs straight up without swinging or using momentum. Repeat 20x.  2. Russian Twists: Sit up and then lean slightly back placing your weight just above your tailbone (not on your tailbone). Hold this position and twist back and forth 20x. Work your way up to 3 sets of each exercise. These exercises could be performed with your skates on after you do your ABC’s and toe taps.

Back: Supermans: Lie on your stomach. Raise your arms and legs up and hold for 3 seconds. Release down. Repeat 20x. Slowly stretch this one out into child’s pose before doing the next set. Repeat 3 sets. This exercise can be with skates on as well.

Day 3:

Ankles: Repeat Day 1: Draw your ABC’s with your feet.

Ankles/Core/Balance: These exercises could be done with or without skates, on your carpet or on the floor at home. Wearing your skates during these exercises will challenge you with your skills as well as your balance and strength. Work up to 3 sets of this routine. 

1.       Balance on one foot as long as you can with your knees slightly bent and abs tights. Repeat other leg.

2.       Hop side to side holding on one foot for 3 seconds before switching. Repeat 20x

3.       Balance on one foot, slowly bring your other leg behind you keeping it off the ground and bring it back to the front again. Repeat one side 10x. Switch sides.

4.       Toe Stop Walks  (If you aren't wearing skates you can do this in a calf raise position):  Walk on your toe stops 10 steps forward and 10 steps back. If you don’t have your skates on, you should do these in calf raise position.

5.       Toe Stop Box Step (If you aren't wearing skates you can do this in a calf raise position) :On your toe stops, step in a box to the right then to the left. Example Step R side-Step L in-Step L forward-Step R forward-Step L side- Step R in- Step R Back-Step L back.

Written by: Michelle Rotell

owner Sweat Cardio and Yoga
www.sweatcardio.com

Certified Personal Trainer

Training Coordinator Wine Town Rollers

 

 

 

Ab Core Workout Fitness

Strong is beautiful Daily Motivation

Strong is beautiful. Thin or stout strong is the new woman. Women have always been considered strong but now it is acceptable to look it too. It doesn't mean you have to have big muscles and bulging veins, but to be powerful inside and out. To be confident. To be successful and driven. Strong is how we survived for millions of years but now it is ok to be stronger, faster, smarter than we may have been hiding. Come out of your shells ladies and be the strong, beautiful woman that you are!
Michelle Rotell
Sweat Cardio and Yoga
www.sweatcardio.com
951-302-0088

Planks Daily Fitness Motivation

Why Plank? It is quite simple really....to have strong abs, obliques, arms, shoulders, chest, back, glutes, hamstrings, shins, and more! Planks are considered one of the top ten exercises by the American Council of Exercise(ACE). When done correctly, planks are not easy. As you build your core muscles, you'll be able to hold a plank longer.
Written by: Summer Gamboa
www.sweatcardio.com

If It Could Only Be this Easy! Daily Motivation

IF IT COULD ONLY BE THIS EASY!!!!
Enough Said!
www.sweatcardio.com

Building a Better Butt

Building, shaping and toning are the first things people request when going to a trainer or class.  How do I get a nice 'booty"? "I just want a nice butt." Are the most common comments. The latest trend is to have a backside that is round, firm and above your thighs.  It must have started when Jennifer Lopez came on the scene and showed her round shapely curves and flat abs. 

The best way to get your glutes firm and round is to train them hard and properly.  Once a week is not going to do it. You will need to take two to three days per week to train your backside to look good. 

There are three base exercises that you need to do and 20 to 45 minutes of cardio per day to hit your goal.  Overtraining could become a problem if you are not giving your lower body and core muscles a day of rest in between body parts. That means you need to break up your body parts and work upper body as well so you are not spending two hours six days a week at the gym to get the desired body you want.

There are a few exercises that are standard for training legs.  Squats, lunges, and step ups are your base for your leg days. There are numerous ways to train each one to incorporate different muscle groups. These exercises are complex exercises and will work your entire lower body and core. 

The more exercises you can do standing, the better.  Standing forces you to use your abdominals, lower back and glutes (core muscles) for balance and stability. The standing rule applies for upper body exercises as well.
There are many group exercises classes that incorporate lower body exercises that you should be focusing on. Sculpting classes, kettlebell, SPIN, RIPPED, kickboxing and even Yoga.

Squats can be used with dumbbells or a straight bar. Ball squats are a great way to incorporate more thigh muscles. Hold a large exercise ball, or your childs basket ball on the wall.  Lean your back against it with your feet in front of you.  Lower yourself down to a 90 degree angle in your knee.  If your knees are over your toes, you will need to put your feet further forward. Raise yourself back up.  Try a set of 15 with your feet hip distance apart and repeat another 15 repetitions with your feet closer together to work your inner thighs as well.

Lunges are the number one exercise for legs.  Walking lunges, standing lunges, front lunges, back lunges and even step ups combined with lunges. Your heart rate will go up, so take your time.  Form is very important.  Same rule applies with lunges as squats. Your knees should never be over your toes.  If this occurs, shift your body weight back or separate your feet further to perfect your positioning. Press your front heel into the ground as much as possible to feel your glutes working.  Because lunges use all the lower body muscle groups, it is a great exercise to do in between upper body exercises to raise the heart rate and to get your lower body toned.

Step ups can be done anywhere.  Or taking a step class or sculpting class using steps. Make sure the step or bench is not too high.  The knee over the heel rule is true for this exercise as well.  If your are bending your knee past a 90 degree angle before you step up, lower your step or use a different bench.  Step one leg at a time for 15 to 20 repetitions and then switch legs.  You can also raise your opposite knee up as you stand on the bench to incorporate even more muscle groups.

Plyometrics are another way to hit every lower body muscle group and burn fat rapidly.  These explosive movements put high amounts of force and intensity in your workouts and force you to train at a more powerful state. Your heart rate will jump up. Rest in between sets to recover the muscle and allow the same intensity for the next set. Jump with two feet or one at a time by bending the knee and pushing off with your toes. Keep your abdominals tight and land with your knees slightly bent to take the pressure away from your knees.

Last, but never forgotten, are the abdominal exercises.  Sit ups, crunches on the floor or on the ball, twists and reverse curls will strengthen your core to ensure you are getting a balance workout.

Be sure to stretch your legs and lower back after each workout. A tight back and hamstrings can cause future problems.  Exercise is our form of preventive medicine, so use it wisely and it will treat you right.

Personal Challenge

Increase the intensity of your cardio workouts by adding resistance or speeding up for one minute intervals every two to three minutes.  Decrease the recovery time and increase the intensity time each week till you are able to do two to three minutes of high intensity and 1 to two minutes of recovery.  Each cardio workout should be at least 20 to 30 minutes, if not longer.

 Fit Tip

1. On the stair climber, skip one of every five steps.  Then, take one large step to get back to your normal walking pattern.  This fires up your glutes and makes them work harder.
2. Triple set all three leg exercises to mix things up.  Your heart rate will go up and you can trigger your fat burning zone after a few sets.  Performing back to back exercises is a great way to accomplish the most work in the least time. 

Written by Michelle Rotell
owner Sweat Cardio and Yoga
www.sweatcardio.com

21 Great Ways to Looking and Feeling Great

We all know that during the colder months we tend to cover up our midsection with sweater and jackets.  We tend to stay inside more often and exercise less, which causes us to burn less calories throughout the day.  That is why autumn and winter are the two seasons that cause people to put on extra pounds.  We have just hit the hotter months and putting on shorts and bathing suits may not be as appealing as it was last year or the year before.

There is still time to tighten up your body, skin and mind.  We are going to take preventative actions as well as shed a few pounds along the way. We are going to be conscious of our intakes and our outtakes. You will be proud to wear your shorter shorts and tank tops as well as walk along the beach with just your shorts or bathing suits.

Here are 20 ways to looking and feeling great. Start with at least five from this list right away and add at least two more each week as you feel comfortable.  You will see results and feel much better. You will have more energy and will want to add all 20 to your lifestyle within weeks. 

1. Eat clean food such as lean proteins, complex carbohydrates, fruits and vegetables and healthy fats.
2. Eat six small meals of clean foods daily to keep your metabolism charged. This prevents insulin levels from spiking, which protects you against the urge to overeat or binge.
3. Exercise at least three to four times per week.
4. Do not skip breakfast. You burn calories at a slower rate when you sleep.  A healthy breakfast jump starts your metabolism.
5. Reduce calorie intake from empty sources such as processed foods. Simple sugars digest quickly and cause insulin and blood sugars to spike which leaves you feeling hungry more often.
6. Join an exercise club or form your own with a few friends. Running, jogging, walking, skiing or mountain biking are all fun outdoor winter sports. 
7. Do not go past the point of hunger. This triggers a starvation response in your metabolism and forces it to slow down.
8. Pack a lunch filled with nutritional choices. You are more likely to eat healthy when you brown bag it.
9. Eat wisely when dining out.  Ask for no butter, sauces or gravies on your food.
10. Do two to three sets of 25 crunches every other morning before starting your day.
11. Do two to three sets of 15 push ups every other morning before starting your day.
12. Eat four to eight servings of fruits and vegetables a day. They are low in calories and are filling. 
13. Avoid alcohol. One gram of alcohol equals seven calories.
14. Do at least four 30 minute cardio workout per week at a moderate intensity to burn fat as your fuel.
15. Eat a healthy snack before grocery shopping and before any event that will have a lot of food
16. Do three sets of 20 lunges and 20 squats twice a week.  After each set, hold a wall squat for 20 seconds.
17. Eliminate refined foods such as white sugar and white flour from your diet.
18. Drink plenty of cold water.  Thirst is often mistaken for hunger. The small amount of energy required to raise the cold water to equal your body temperature helps burn calories.
19. Do not use food as an emotional crutch. People turn to comfort foods when they feel stressed. Fight the urge with a healthy alternative such as exercise.
20. When you feel good, reward yourself with a new pair of running shoes, workout clothes, ipod music or share your excitement with a friend. Do not reward yourself with a piece of cake or other unhealthy foods.
21. Write your goals down on a piece of note paper and place it where you will see it everyday. Place personal affirmations on your goal sheet.

Healthy snacks under 150 calories

1. 1 cup nonfat cottage cheese
2. 2 cups air popped popcorn
3. 10 frozen grapes
4. small protein bar
5. 6 hard boiled egg whites
6. orange slices
7. sugar free jello
8. 2 cups broccoli
9. green salad with balsamic vinegar
10. 4 oz. sliced chicken breast

Written By: Michelle Rotell

Owner of Sweat Cardio and Yoga

32839 Temecula Pkwy
Temecula, Ca 92592
www.sweatcardio.com
951-302-0088

All About ABS-Get a Six Pack(of Abs) before summer!

Summer is on its way and we all know that with summer comes bathing suit season.  We all hate taking off our winter clothes to see what is lurking underneath.  The midsection is where most people will see the winter warmth.

Your abdominal muscles are the core of your entire body.  The abdominals are used in every motion that you do.  They are centered in the midsection or “core” of your body.  Every breath you take is accomplished by expanding and contracting the abdominal muscles.  This is why core training is the most important part of your workouts.

There are four main sections of the abdominal region that need to be focused on.  There are the rectus abdominus, external obliques, internal obliques and the transverse abdominal muscles.  

            The rectus abdominus are the muscles in the middle that you may know as the “six pack”.  These muscles are all connected and are therefore just one group of muscles.  When a person is very lean in that region, it may look as though they have moguls to ski on. The rectus abdominus muscles are worked most frequently.  You can lie down on the floor or on any hard flat surface and work your “abs”.   Small crunches up and down are best.  Isolate the muscles as you lift up and hold it for a few seconds.  Release back down.  Exhale as you lift up or contract a muscle and inhale on the extension or as you relax the muscle.  Do as many crunches as you can for three sets.  Each week add a few more repetitions to each set. 

The external and internal obliques are used when you twist or bend.  These are the muscles on the side of your core that are often called “love handles” if there is a layer of fat on them that we do not want.   Working your obliques gives you the illusion of having a smaller and tighter waistline.  Lie on your back with one leg on the other.  Place your hands behind your head and twist your shoulder to the knee that is up on the opposite leg.  Do a set of 15-20 repetitions on each side. 

The transverse abdominal muscles are the muscles deep below the rectus abdominus muscles by your belly button.  These muscles are harder to work.  The best way to work these muscles is to concentrate on pulling in your belly button when you are doing crunches.  Think about tightening all of the muscles in the pelvic region and pulling your abdominals through your back.  Another way to work the “lower region” is to do reverse crunches.  A reverse crunch is done by lying on the ground and keeping your head down. Raise your legs to your chest with bent or straight legs depending on your abdominal strength. Bring the legs back down to the ground and repeat.  To keep the back protected, place your hands underneath your lower back.

There are many other exercises to work your midsection.  If you see people doing various exercises at the gym, ask a professional how to do them properly.  Many exercises can be dangerous if done incorrectly.

If you work your abdominals two to three times a week along with a healthy diet plan and a little cardiovascular work, you will see results before summer.  Your muscles should have 24 hours of rest in between each workout, so plan accordingly.

More abdominal exercises

Rectus Abdominus- Start sitting up with your knees slightly bent.  Lower yourself halfway down and hold for two to three seconds and come back up. Keep your pelvic tilted up and your arms across your chest.  Try 10-15 repetitions

Obliques- Standing twists- Stand with your feet hip distance apart and your hands by your shoulders. Twist your torso from left to right and back again without moving your hips.  Try to twist enough that your can see behind you.  Make sure this moving is done smoothly and not in a jerking motion.

Transverse abdominals- Isolations- Lie on your back with your knees up and your feet down.  Place one finger on your belly button and pull all of your muscles tight through to your back   .  Keep your pelvic tilted up without raising your hips off the ground.   Hold for five to 10 seconds and release.  Repeat 15 times.

Personal Challenge

Cut one high calorie drink from your diet a day and replace it with something else.   Ex.  Replace a regular soda with a diet soda or ask for nonfat milk in your coffee instead of buying a double mocha latte.

 
FitTip

If you notice your waistline increasing as you start increasing your abdominal work, you may be building muscle.  You need to be patient as well as know that if you do not lose the layer of fat over the muscle, you will not see the muscles coming in.

by: Michelle Rotell
owner Sweat Cardio and Yoga

www.sweatcardio.com

 951-302-0088

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