Category Archives for "Core Training"

Somerville Personal Training Sunday Spotlight: Emily Boynton

Happy Sunday! Today’s Spotlight is going to be a bit different. Instead of showcasing one of our awesome clients, I wanted to share with you the story of one of our awesome trainers. Here you can check out Emily’s journey through finding out she was pregnant, training hard through her pregnancy and how she transformed her body post-baby.

I’m having a baby!!! Oh yeah… Oh crap…..what does this means for hips, thighs, butt and belly?

When I first found out I was pregnant I was so elated, and thought wow this is going to be amazing. I get to experience one of the truly life changing events and most amazing process for the human body.

Then reality set in. My body is going to change and be COMPLETELY out of my control. So naturally, I freaked out for about a week. Having been formerly very heavy (fat kid right here) I knew with certainty I didn’t want to back there. I couldn’t go back there.

But sitting around freaking out about what I couldn’t control and what hadn’t happened yet was not going to help me avoid the dreaded fat.

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Somerville Personal Trainer: Why You Should Add Yoga to Your Training Routine

Hey, I wanted to just hook you up with a quick video today.

A few months ago I had sort of a slap in the face. I was training hard, lifting heavy and keeping my conditioning up and seeing my chiropractor and massage therapist regularly. I was doing it all right but still feeling kinda tight and achy.

I added one day per week of yoga to my training routine and let me tell you, it made a world of difference. Don’t worry, I’m not here to say that yoga is the magical cure but I will say that if you can add this into your training routine just for the sheer fact that you’ll gain mobility and balance. It’s been amazing for me. I lift four days per week, have one day of intense conditioning and then I do yoga on Saturdays with a rest day during the week. Awesome.

Check out this video where I explain everything…..

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Battling Ropes Finisher at Durbrow Performance Training

Battling Ropes are one of my favorite modes of conditioning. You can really ramp up the intensity and go for speed or power. There are tons of different patterns and no matter what, you’re cranking up your heart rate and working some major conditioning.

Ropes are great for healthy folks and even people with nagging injuries because there is no constant strain on the muscles or joints and it’s so low impact while still being effective and awesome.

Typically we’ll throw in the Battling Ropes as a conditioning finisher after a training session. Here are a couple of clips from last week’s early morning crews, killing the ropes.

[youtube]http://www.youtube.com/watch?v=iD-yBKCXr1o[/youtube] [youtube]http://www.youtube.com/watch?v=F_PZFZMVkUk[/youtube]

How to Train Your Abs Without Crunches

 

Just when I think crunches have made their official exit from the fitness world, I get jolted back to reality.

There they are. Making their debut for the millionth time in a “toning and sculpting” workout. Three words I hate….crunches, toning and sculpting.

Why do I hate them so much? Basically because they give women false hope. I’m not going to dive into toning and sculpting today but I will rip into “crunches” a little bit.

Here’s the main reason why crunches don’t work. Most women have some body fat to lose. Let’s be honest here.

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How to Rock at Push Ups

 

I hope you had a seriously amazing Christmas and spent some good quality time with family and friends. This year it seems a little bittersweet after the tragedies in CT but the best we can do is simply embrace every day and don’t forget to tell the ones that you love how much they mean to you.

The other thing I really believe can make a difference is feeling happy and confident about your own body. Not just how you look, but how you carry yourself and just your overall attitude about life. Exercise is the best drug for this if you ask me. Maybe you didn’t ask me, but hell, this is my blog so I’m gonna tell you 🙂

Nothing beats the feeling of a kick ass training session and pushing yourself to do something you weren’t sure you could even do.

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Cambridge Training Report: Top 11 Fat Blasting Exercises

A Cambridge personal training post by boot camp owner Callie Durbrow

Top 11 Fat Blasting Exercises

Are you burning fat as fast as you’d like?

It might be time to examine your training style (and your nutrition, but that’s another blog post for another day). Nutrition is HUGE when it comes to how fast you lose fat and how well you keep it off.

Training is the foundation of a healthy fat loss plan however. I wanted to hook you up with my Top 11 Fat Blasting Exercises. I will warn you, some of these are not really flashy and sexy but they get the job done. It’s all about the exercises that just straight up work. I always tell my clients that if kettlebells were good enough for the Russian Army than they are good enough for us 🙂

Here are my top 11 fat burning exercises in order of category….

Lower Body:

Squats (any variation)
Dead Lifts (we typically work with the Sumo Dead Lift, check that out…..

[pro-player width=’530′ height=’253′ type=’video’]http://youtu.be/w4DJibrawQU[/pro-player])

Kettlebell Swings

Walking Lunges

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The Cambridge Personal Training 9 Super Summer Slim-Down Tactics

A personal training post by Cambridge expert Callie Durbrow

9 Super Summer Slim Down Tactics

Hey what’s up! Welcome back to Ultimate Athletic Fitness. I’m really psyched to be back and writing more training tips for you. It’s been a few weeks of busy business stuff but I wanted to share with you some cool tactics for slimming down and looking great this summer.

I know that you know you should be doing this stuff year round, but everyone wants to look good in less clothing, right?

I was talking to a client of mine the other day and she was super overwhelmed with stress at work, traveling and all kinds of life stuff. We were talking about how important it is to stick to a schedule when it comes to training and exercise. That’s always the first thing that people “cut out” of their lifestyle when they don’t have time. It’s really the one thing that needs to stay constant because the healthier you are, the more productive you will be, the better your mood will be, you’ll sleep better and you’ll manage stress in a much healthier way.

I just want you to think about that concept as well. When you’re crazy busy how often do you just skip the gym? Probably a lot. But guess what, that work will be there tomorrow. And the next day, and the next day. But if you don’t take care of yourself, you may not be. I don’t want to sound harsh but not taking care of your body is a selfish act. It’s selfish for those around you, your family and even yourself.

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Cambridge Personal Training Core Workout

A core workout post by Cambridge personal training expert Callie Durbrow

 

How to Train Your Core Properly and Why You Should Never Do Crunches

 

Welcome back to the ultimate Cambridge personal training resource for fat loss. I wanted to talk with you today about core training. I got a ton of comments on Facebook last week when I posed a question about what struggles people face in fitness.

So many people wanted to know about core training. Not only for fat loss but also to help reduce injury. I had a friend mention that she’s in physical therapy now after doing some funky twisting exercises. I also have a friend who coaches high school lacrosse and he wanted to help them with their performance. That’s where core training is crucial because no matter what your goals are, you MUST have a strong core or your results will suffer.

Before we get into the nuts and bolts of the actual exercises, I want you to understand the anatomy of the core. Think of a tree trunk….all of the roots are grounded at the bottom but it’s very heavy at the top with all the branches and leaves. What holds that up? The middle (or core) of the tree. If that’s not solid, it falls over. So here’s where a lot of folks miss the boat (not you though, because you read my stuff 🙂

Don’t think of your core as just your abs. Your core is your abdominals, your transverse abdominals (deep abdominal muscles that attach directly to the spine), your obliques (twisting muscles), lower back, quadriceps, hamstrings, glutes (butt muscles) and your hip flexors (front of the hip). All of these muscles must be strong and able to work together. If one link in the chain in weak you are setting yourself up for potential injury. It may not be today or tomorrow at the gym, but over time your body breaks down.

When you perform crunches and sit ups, you are targeting your abdominal muscles only but leaving out the ever important lower back and transverse abdominals. You are also performing a lot of unnecessary flexion of the spine which can put too much pressure on the lower back and neck.

Instead we want to focus on the primary task of the core…stabilizing the spine. Here are some of the movements to add into your program in order to increase your core strength and help you lose fat faster because your workouts will be more efficient.

1. Planks (standard plank, side plank, elevated feet, single arm reach, single arm and leg reach)

2. Turkish Get Ups

3. Kettlebell Swings

4. Push Ups

5. Hip Bridges (on the floor or the ball)

6. Battling Ropes

7. Power Wheel

The last two exercises you’ll see in this awesome video. I did these two movements along with some squats and kettlebell presses and my core was super sore the next day….

[pro-player width=’530′ height=’253′ type=’video’]http://www.youtube.com/watch?v=sRznoODhrkk[/pro-player]

 

Leave me a comment about what your favorite core exercise is!

Cambridge Personal Trainer: Train Your Abs Without a Single Crunch

An abs training post by Cambridge personal trainer Callie Durbrow

Are You Going About Your Ab Training the Wrong Way?

 

Hey, I hope you are doing awesome and you are feeling great when it comes to your workouts, nutrition and your daily lifestyle. We’re on day #24 on the Cambridge Personal Trainer 30 Day Fat Loss Challenge.

I got a bunch of questions this past week about ab training. It’s a pretty common thing, everyone wants a tight mid-section and we all want to kick that extra flab around the middle, right?

 

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