We’ve all heard that variety is the spice of life. But did you know that variety is also the key to a successful workout plan? Now that spring is here, give one of our “Refresh Your Workout” tips a try so that you can switch up your workout and ramp up your fat loss. Not only will these strategies help alleviate your workout boredom but they will also give you the best results in the least amount of time. Who doesn’t love that? We sure do!

   TrainerDiva’s Refresh Your Workout

Written by: Elena Ciccotelli (TrainerDiva, Inc.)

To read more about Elena, click here.

Have you ever left the treadmill after a great cardio session and felt an intense tightness in the front of your lower leg? You’re not alone! Shin splints are nothing short of annoying and can strike even the most conditioned athletes. So here’s what you need to know about shin splints and how you can avoid them the next time you lace up those sneaks.

What in the world are shin splints?   Shin splints describes the pain in the front of your lower leg, specifically across your tibia (or shinbone). This condition can be caused by running downhill, training in worn-out shoes, overtraining and playing sports with frequent starts and stops like basketball and tennis. The pain sometimes fades away while exercising, but it usually returns the next day and can worsen if you ignore them.

Your plan of attack:      Treat them with RICE (Rest, Ice, Compression, Elevation)   Take a few weeks off from high-impact exercises such as running, jumping, kickboxing, etc.   Get a pair of shock-absorbing insoles or orthodics to correct your gait if necessary.   Stretch your lower leg both in the front (by pointing your toes) and in the back (with a calf stretch) everyday.   Start cross-training, or in other words, start engaging in different exercise activities that are different than your primary form of exercise.

Written by Elena Ciccotelli (TrainerDiva, Inc.)

To read more about Elena click here.

Before you dive into your spring workout with full gusto, take a look at a few form reminders to make sure you are safely getting the most out of your lunges. Remember, form really is everything! (If you want to take your lunges to the next level, try the bicep curl as pictured above.)

Written by: Elena Ciccotelli (Founder/CEO, TrainerDiva, Inc.)

To read more about Elena, please click here.

    Let’s face it. Cardio can be mind-numbingly boring, and yet in order to get the most out of your weight training, cardio is a must. To save us all from the inevitable boredom that is cardio, here is a great TEN MINUTE fat burn cardio circuit that you can do at home! All you need is a jump rope and your steps!  Not only will this circuit help you torch that unwanted fat, you’ll be tightening your glutes as well. Now who doesn’t want that? So what are you waiting for? Get going! 

                Click HERE to download and print this circuit workout for handy reference.

 TrainerDiva’s 10 Minute Fat-Burn Home Cardio Circuit

Written by: Elena Ciccotelli (Founder/CEO TrainerDiva, Inc.)

To read more about Elena, please click here.

According to Mike Demora, a Board Certified Exercise Therapist, “you may be experiencing clicking due to crepitus, the releasing of gas at a joint that occurs occasionally with no pain involved.” It happens quite often at the knee when the patella rubs against the femoral condyles. It also happens often at the shoulder. The bottom line is crepitus is fairly natural and if there is no pain involved, there is no reason for concern. The distinction between crepitus and other issues is that crepitus will only happen once in awhile and should not continue for each rep of each set during weight bearing exercise. If this noise continues,  you may need to address a muscular imbalance.

What does this mean? Without getting too technical, here is a brief overview. Each of your joints is surrounded in muscle tissue. There are muscles that create movement in each direction and muscles that allow each movement to occur. For example, when the biceps is contracted, or in a curled position, the triceps is allowing the movement to happen. In some cases, the length/tension relationship between two muscles, such as the biceps and triceps, is dysfunctional. This can cause unnecessary stress on the joint capsule and cause the bone to rub against either another bone or irregular cartilage surfaces. This rubbing can cause a cracking or popping sound. If this situation is not remedied, inflammation can result, which can in turn lead to more popping and the cycle will continue.

To correct this problem, a well qualified personal trainer will be able to recognize these imbalances and can develop a customized workout program for you focusing on corrective exercises that will regain efficient length/tension relationships at each joint.

So the next time you start crackin’, listen to your body! You may need to start revamping your workout.

According to James O. Hill, professor of Pediatrics and Director of the Center for Human Nutrition at the University of Colorado at Denver, “Exercise is better than any drug or anything else we have for aging. There’s no downside. If this were a drug, it would be the safest, most effective drug in the universe.” What leads to such a bold statement? Apparently, the evidence lies in the most recent case studies from the Archives of Internal Medicine published in January 2010.

“The first study, based on data from the Nurses’ Health Study in the United States, found that women who were more physically active during middle age were more likely to be “successful survivors” by the time they reach 70.

Even walking and other moderate-intensity exercises lowered the risk for chronic diseases, heart trouble and cognitive impairment, the study found. That’s great news for women intimidated by activities such as tennis or running.

The second study, also focusing on women, found that those who participated in a higher intensity exercise program four days a week had stronger bones and less chance of falling than women who were in a “well-being” program that included relaxation, along with flexibility, endurance and balance.

Another study out of Germany found more evidence that exercise — either moderate or high-intensity — reduced the risk of cognitive impairment in men and women over the age of 55 over a two-year follow-up period.

Finally, researchers in British Columbia, Canada, reported that women who practiced resistance training either once or twice a week had improved cognitive skills, in the areas of attention and conflict resolution, compared to women who focused on balance and toning activities.”

Bottom line is that while your lunging and lifting your way into bikini season, you are also getting amazing residual health benefits. Who knew that bicep curls can help you solve some of life’s biggest dilemmas? Just a few more reasons to get your rear in gear this spring!

SOURCES: Amanda Gardner,”More Proof Exercise Leads to Healthier Aging;” James O. Hill, Ph.D., professor, pediatrics, and director, Center for Human Nutrition, University of Colorado at Denver; Jan. 25, 2010, Archives of Internal Medicine

Even though there is still snow on the ground and the temps haven’t risen above 40° in what seems like an eternity…Spring is 19 days away!

So grab your medicine ball and stability ball and warm up with one of TrainerDiva’s favorite fat torching core exercises. This exercise, or the Hip Extension on Stability Ball with Medicine Ball Pull Over, will not only work your core but your legs and glutes will be targeted as well. If you can not get the medicine ball parallel to the ground, then it is possible that your flexibility in your shoulder girdle should be addressed before continuing with this exercise. For a great full body workout, try this exercise along with The No Excuses Move of the Day #6. Good luck and let us know what you think!

Written and produced by Elena Ciccotelli (TrainerDiva, Inc.)

To read more about Elena, click here.

Ready for a seriously amazing lunge workout? Look no further….here it is, TrainerDiva’s No Excuses Move of the Day Lunge Progression. As you can see from the video, there are two exercises being peformed. The first exercise will prepare your body for some killer work with the second exercise. In order for you to execute this move correctly, you must already be able to perform a strong basic lunge and plank. If you have difficulty with either of these exercises, hold off on trying this move.

Also, if you find that holding the medicine ball in one hand is too awkward, try holding a dumbbell instead. If you are able to maintain your alignment while using the medicine ball, great job! Adding the weight of the medicine ball to one side will challenge your core strength and stability and produce fantastic results.

Written and produced by Elena Ciccotelli (TrainerDiva, Inc.)

To read Elena’s full bio click here.

Melt fat fast with TrainerDiva’s No Excuses Move of the Day, the Push Press. This is a phenomenal total body move that will tighten up your legs, core and arms…all in one! Once you’ve mastered this move, complete the No Excuses Move of the Day #4 for a fast fat burning workout. Let us know what you think! We love hearing from you…

Written and produced by: Elena Ciccotelli (TrainerDiva, Inc.)

To read more about Elena, click here