Total Strength and Cardio Training in One Power Move

The V-Sit Battle Rope exercise is an intermediate exercise and should be performed on a stable surface prior to performing it with StrongBoard Balance board. This exercise is primarily for the abdominals but will also work the entire core musculature, along with the lower back, hip flexors, shoulders, and arms.

Featuring Chris Skraba, Lean Bodies OC client.
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1. Start by placing the board in a lateral position. Sit on center of platform, with one end of the battle rope in each hand.

2. Lean back, keeping your abs engaged and your spine lengthened and neutral.

3. Lift your feet just off the floor and hold.

4. Begin to move battle rope in an alternating wave like flow by lifting one side up as you bring the other side down. Be sure to use enough speed to keep the rope in constant motion.

5. Change direction of battle rope by pulling both handles up and down together.

6. Change direction back to alternating movement with a more vigorous tempo.

7. Repeat for desired amount of repetitions and sets.

Tips: Be sure to keep spine erect and stabilized by bracing your abdominals through entire set. For more of a challenge you can pull your knees into your chest as you are performing the battle rope sequence. You can also change your speed to incorporate a more aerobic workout. Other movements can be performed with battle rip while in V-Sit, like side-to-side and Sidewinders. 

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Spotlight on Nutrition: How Diet Can Fuel Your Workouts

StrongBoard Balance Board How to Fuel Your WorkoutWe all know that our nutrition will affect our workouts. If we eat unhealthy foods we will feel sluggish or sick. If we eat healthier, our workouts will be more effective and we will get better results long term, but how can we maximize our nutrition to get the most benefit from our workouts?

Here are some tips to incorporate into your nutrition plan BEFORE you workout:

1- For a cardiovascular workout – have some fast-acting carbohydrates at least one-hour prior. Glycogen in our body helps to fuel cardiovascular exercise. Consuming too little carbohydrates can cause us to “hit the wall” (ask any runner!) soon after we start. Bananas, whole-wheat toast, sweet potatoes, and oatmeal are great options before cardio-focused workouts.

2- For a strength-training workout – have a combination of carbohydrates and protein. Protein is composed of essential amino acids that our bodies need to fuel and rebuild muscles. Protein is also very difficult to digest in large doses, so add easy-to-digest carbohydrates to the mix for digestion. Toast with peanut butter, beans with avocado, quinoa, or a handful of edamame will help you build muscle without feeling uncomfortable.

3- Drink Water
Water not only keeps you hydrated, it aids digestion, increases satiety, and regulates body temperature. Drink small portions of water before, during, and after a workout. 40 ounces is highly recommended for a 45-minute class, and consume more if you feel thirsty. We should all consume a minimum of 2.5 liters of water each day.

For all of the above, don’t go overboard. If you’re exercising first thing in the morning and you still feel full from last night’s dinner, you’re probably fine to exercise without (unless your workout is over an hour). For evening workouts, grab a small snack around 4pm for a 6 or 7pm sweat session.

Stay Balanced.

Get the Most Out of Your At-Home Workouts

At-Home Workouts StrongBoard Balance Board

At-home workouts are great for those of us who have busy schedules or dislike gyms. There are countless workout styles from Yoga to Belly Dancing all conveniently set up for you to do at your own pace, in the privacy of your home, and any time that fits your schedule. Websites, DVDs, and apps can all be easily accessible for little to no cost. However, most of us in the fitness industry know that most of these programs don’t work because they don’t require the discipline and support of having a team. With common distractions like family, clutter, space issues, your workout can get quickly lose its priority in your life. Here are some tips for getting the most out of your at-home workouts.

Block off your Calendar
Just like going to the gym, we all need to block off time to make it happen. Keep a consistent time slot when you’re less likely to be distracted and stick with it. Set a timer to include warm up, workout, and cool down and don’t leave until you’re finished!

Set the Scene
Set out any weights, mats, boards, water bottles, sweat towels, etc in advance before you start your workout. Don’t start until you have everything you need so you won’t have an excuse to quit or stall when things get going.

Set the mood to keep you motivated. Power yoga? Dim the lights and light some candles incense. Cardio bootcamp? Crank on some tunes and keep a fan handy. This will help your space feel like a studio and get you in the mindset of working out.

Avoid Interruption
Got company? Keep a “Do Not Disturb” sign on the door to prevent intruders. Make it known that you are working out and need space. Most importantly – TURN OFF YOUR PHONE!! Nothing kills a workout like a phone call or text!

Give yourself your space
Make sure you have enough room to perform the workouts. For yoga- you will most likely use the length of your mat and probably another 3 feet of space on either side of your mat. Once you’ve tried the workout you’ll have a better idea of how much space is required and you’ll be able to modify your space.

Make a playlist
Let’s be honest- not all of the music played on DVDs gets our heart pumping. Make your own with your favorite songs to keep you moving, and once you’ve got the routine down, mute the workout and blast your jam!

Declutter and DeFunk
Nothing destroys a workout more than getting distracted by clutter or disorganization. Make this space serene and organized before you workout so you won’t feel pressured to quit. Worst case, you cover it up with a sheet until you’re done. Also, as a courtesy to your housemates, clean up after you leave and spray out any smells.

Happy Exercising!

Strength Training – Adding Weights to Your Routine

Ladies listen up! If you’re not doing so already, it’s time to add strength training to your routine!

StrongBoard Balance Board Strength Training

Being fit and strong has quickly become the new skinny. Women are no longer aiming to be model thin, instead they are working out to gain strength and muscles. Strength training is known to boost self-esteem and body image. Knowing your body is physically capable fosters a healthier self-image than focusing on being thin. Something about being able to carry your own luggage or open a stubborn jar without help feels liberating. Many people are unaware lifting weights before cardio will actually cause your body to burn more calories during cardio. More muscle tissue burns more calories, even when you are walking or simply being sedentary.

Ladies, decrease time on the elliptical and add weights, it’s good for you!

Shopping Is My Cardio: “PERFECT for those at home gym days.”

shopping is my cardio logo “Working out at home just isn’t as inspirational as going to the gym….let’s face it. I find myself doing the bare minimal, just to get it done and then pat myself on the back afterwards that at least I did SOMETHING….. So for one of my New Year’s Resolutions I decided to look for an addition to my home gym that could add that extra oomph to my workouts at home.”

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