Travel Fitness: Lower Body Exercise
August 4, 2010
Everyone wants to have a travel workout plan. It can be so difficult to achieve ‘travel fitness’. You’re in a hotel with no equipment, what kind of exercises can you do? I’ve made a full 12 exercise Hotel Workout series that will be available in Amy Mac’s Fit System this summer.
This lower body exercise can be done anywhere that you can find a wall to lean against! However, I love this move for hotels because it takes so little space and just a few seconds to engage the leg and butt muscles. This is also another exercise that can work for people that have weak knees because it really forces your weight into the heels. Remember that you can gradually work your way lower and lower until you are in a full seated-chair position. Breaks are also OK so don’t be intimidated – take a deep breath, you can do this!
If you’re feeling strong, start challenging your balance by lifting one leg at a time!
<< Watch Hotel Workout: Lower Body exercise video now! >>
Trainer Tips:
- Keep shoulders back
- Don’t let knees come over toes
- Don’t let your butt dip lower than your knees
- Squeeze stomach
- Don’t hold yourself up with your arms!
Fit Links:
Travel Fitness – ACEfitness.org
Travel Fitness – CNN
Top 5 Travel Fitness Tips – Associated Content
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Fitness Survival Guide
July 16, 2010
Natural disasters are occurring all over the world at a frightening rate. Being healthy, strong and in shape can be more beneficial than you think when it comes to survival of the fittest. This Fit Life video is part of the Discovery Channel’s The Colony social experiment. It gives you 4 exercises that you should practice and master in case of a natural disaster. In addition to those exercises, I give you simulations (best part of the video!) in which you can use these fitness survival skills. After you watch the video, head over to JoinTheColony.com and join the social experiment – it’s really awesome! I’m #stillhere!
Be fit to fight with these exercises:
Exercise 1- Pushups for upper body strength.
Exercise 2- Jump Squat for lower body strength.
Exercise 3- Baseline Gallop for speed and agility.
Exercise 4- Cardio for endurance.
<< Fitness Survival Guide Video – Watch Now! >>
Fit Links:
The Discovery Channel’s The Colony social experiment
How to make a survival kit – WAM
Discovery and Facebook show how a pandemic could affect you – Mashable
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Salad Nutritional Info
June 28, 2010
When you think ‘diet food’, you think salads, but this is a myth that can lead to packing on the pounds. Salads can be healthy, you just have to think before you eat (and order)! In this Fit Life, I give you 3 tips to avoid sabotaging your diet. Salad mistakes can be made at home too so be cautious when adding high calorie items to that bed of lettuce. It is also super easy to make your own salad dressings at home so can really keep track of how healthy you are eating. I’ve put a link to Mark Bittman’s easy homemade salad dressing below. I’ve tried every one of them and they taste great!
Fit Links:
Mark Bittman Salad Dressing Recipes – Today Show NBC
When did salads become unhealthy? – WithAmyMac
Spectacular Salad Recipes – WithAmyMac
<< Watch Tips to Healthy Salads video >>
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Travel Fitness: Ab Exercise
June 1, 2010
Everyone wants to have a travel workout plan. It can be so difficult to achieve ‘travel fitness’. You’re in a hotel with no equipment, what kind of exercises can you do? I’ve made a full 12 exercise Hotel Workout series that will be available in Amy Mac’s Fit System this summer.
This ab exercise is going to tone your tummy as your whole body works to balance, strengthen and work your belly! In & Outs can be done on the floor, ottoman, bed or any other flat surface. This means that you don’t need any equipment and your hotel room is the perfect place to do this travel ab exercise! Traveling doesn’t mean you have to let your health suffer, just a few minutes can make a difference so always remember that something is better than nothing!
<< Watch Amy Mac’s In & Out Ab Exercise video now! >>
Trainer Tips:
- Squeeze butt and stomach for balance!
- Only lean back as far as you can, while keeping control over the move!
- Keep your shoulders back and upper body straight!
- Breathe!
Fit Links:
Travel Fitness – ACEfitness.org
Travel Fitness – CNN
Top 5 Travel Fitness Tips – Associated Content
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Burn Calories Walking
May 26, 2010
Walking is good exercise. Exercise burns calories. Therefore, walking burns calories and we all know that burning calories is how we lose weight! Burning calories walking is so easy. So why don’t we all do more of it? In this Fit Life, Amy Mac walks your through how many extra steps you would need to add to your day in order to shed some pounds. Tips like getting a pedometer, walking the stairs (up & down!) and actively trying to move more are just some of the insight in this quick health and fitness tip video!
<<Watch Walking Burns Calories Video Now! >>
Fit Links:
Shape Up America – ShapeUp.org
10,000 Steps a Day – TheWalkingSite.com
Based on Fitness Attack with Amy Mac Book Tip #3
Math: 2000 steps = mile 3500 cals= lb
@20 min mile = 10 min 1/2 mile. ~ 100 (+EPOC) cals/ 10 min. 100×31 days = 3100+ cals
4000 steps = 40 min = 400 cals/ day x 9 days =3600+ cals.
Travel Fitness: Upper Body Exercise
May 11, 2010
Everyone wants to have a travel workout plan. It can be so difficult to achieve ‘travel fitness’. You’re in a hotel with no equipment, what kind of exercises can you do? I’ve made a full 12 exercise Hotel Workout series that will be available in Amy Mac’s Fit System this summer. This is one of the upper body exercises that is part of those exercise videos. This is great for your posture, will help you relieve stress, build muscle strength and burn a few calories before you head to that big business meeting! There are NO weights required! Everything you need, you will find in a hotel room or anywhere else you might stay.
This is the upright row that works your arms, shoulders, back and even your abs!
<< Watch Upright Row Exercise Video Now! >>
Trainer Tips:
- Keep shoulders back
- Don’t let elbows rise above shoulders
- Squeeze stomach
- Breathe!
Fit Links:
Travel Workout – About.com
Travel Fitness – TravelFitness.com
Amy Mac’s Fit System
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Eating Healthy at Restaurants
April 26, 2010
Eating at restaurants is difficult when you are on a diet.
Dining out with friends can be tough when you are out celebrating an event.
It seems that restaurants cook everything with butter and too much oil. Not to mention all the creamy sauces, cheese and other high-calorie foods that are mixed into even the healthiest dish. Oh, and then the bread that they put right in front of you when you are sooo hungry. That darn dessert cart always looks so scrumptious too! Put 1 or all of these situations in front of anyone and they are bound to crack! Well, fear no more, I’ve got 3 tips to help you conquer these ridiculous restaurant sabotages!
<< Watch Video: Dieting and Dining Out! >>
Fit Links:
How to eat out without getting fat – Health.com
Tips for eating out – American Heart Association
Stability Ball Balance & Pushup
April 12, 2010
Work your core without doing a crunch! Research shows that abdominal exercises done on the stability ball activate twice as many core muscles as classic belly busters like the crunch and the sit-up. All you need is a stability ball to work your abs, back, butt, arms and balance! Grab a balance ball and roll out onto it, making sure to keep your balance. Hold the pushup position for 30 seconds and don’t forget to breathe!
Trainer Tips:
Beginners - Only roll out as far as you can without losing your balance, it’s ok to back up! You want to be challenged but don’t want to come crashing down!
Advanced – Roll all the way out to your tiptoes and then do pushups! Talk about a kickbutt workout move!
<< Stability Ball Exercise Move: Targets Full Body and Core ! Video >>
Step by Step Slide Show of Stability Ball Balance and Pushup
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Organic Food Benefits
March 29, 2010
Organic foods can be pricey but are they worth the splurge?
Are organic foods more nutritious?
What are you really getting for your money?
Common knowledge tells you that pesticides and chemicals in your food is bad news. But you wonder what all the hype is really about when it comes to organic foods. In this Fit Life, I give you all the info you need to decide:
1) If you need organic foods
2) Best organic foods to buy
3) Overall benefits of organic foods
<< Watch “Organic Food Benefits” Video Now! >>
Still have questions? Check out the Fit Links below to find out more about organic foods.
Fit Links:
Cost of Organic Food, Worth It?
Benefits of Organic Foods – WeightLossandTraining.com
Organic Food: Behind the hype – Forbes.com
Stability Ball Exercises: Ball Crunch
March 19, 2010
Get ready for spring break, summer vacation or just for the warm weather with this ab workout exercise! Using a swiss ball/ balance ball/ stability ball for this ab exercise helps you to obtain a bigger range of motion and also helps to support your back. Quality is more important than quantity on this exercise.
You want to make sure your core is engaged, you are looking and crunching toward the ceiling and make sure to never strain the neck. Breathe throughout this exercise and never pull your head upward. Keeping your back centered on the ball helps to engage your ab muscles instead of your hip flexors. In the beginning, you might really struggle with keeping your balance both getting into position and staying laid back on the ball. If you are unstable, hold onto a partner or just practice balancing before actually crunching. Keep the crunch slow and controlled and double check that you are feeling the stomach muscles working. Never get the shoulders too far over the ball, because this will lead to too much spinal movement and can cause injury. If you have mastered this exercise, make it more difficult by holding a dumbbell over your head (not directly over it, obviously) while you crunch. You can also work on lifting 1 leg and balancing as you crunch- (prepare to lose your balance!).
<< Learn how to do a stability ball crunch! >>
Fit Links:
Step-by-step ball crunch
Stability Ball Size Chart
Tips to tone your abs
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