May 9th, 2016

Category: Training

ANYWHERE, small room workout!

Here is a road map I laid out for one of my clients,(who by the way is a mother of two), who needs to go out of the country for business, but in the 6 months that we have been training together, she has achieved greatness.  Why?  How has she done it?  She has made a commitment to herself; to feel better, to make time for herself, to “live and feel” better within her vehicle.  Her vehicle being “HER”.

We don’t need a “ton” of time to train.  You need the right road map, focus, a commitment to yourself that you uphold, and believe and know that you will achieve your mission if you stay consistent and committed to the journey that you can visualize yourself obtaining.

Believe that you can, and you will.

Whether a busy corporate business professional with high demands with business trips that take you out of your routine, a mother with busy schedules to manage for her children and herself,  or be it that life throws you an unexpected curve ball with unforeseen time demands, YOUR GOALS CAN BE ACHIEVED.  They really can.

If all you have is a few minutes, I’LL TAKE IT.  A few minutes add up to blocks of time.  They add up.  They do.  It is a simple equation of calories in versus calories out.  Move more than you consume.

Here is her program that I designed for her, for her travels.  She forewarned me that she would not have a lot of time, there would be no gym, that she was only taking on a carry on, and that her room would be very small.

SHOW ME A WILL AND I WILL SHOW YOU THE WAY.

I have also included her results that she has achieved up to date with her hectic schedule, not only at home but countless business trips abroad.

I am constantly humbled and blessed to share my experience, my ongoing educational experiences,  training beliefs, and my “road maps” for overall wellness…………..my greatest joy is “EMPOWERING THOSE THAT REFUSE TO SETTLE”.

No matter what the goal:

Weight loss, flexibility conditioning, rehabilitation, stability/ balance, or the quest for optimal health; I truly look forward to being your “FITNESS GUIDE” in getting you to where you would like to be.

In health and happiness,

Kirsten

Switzerland Small Room Workout!

 

Equipment needed.  YOU, GLIDES (or paper plates), DECK OF CARDS, and motivation to get this done!

 

For a 20 minute window, you are going to push yourself with everything you have.  Because you can do anything for 20 minutes.  Shuffle your cards and have them ready.  Once you complete your total body active warm up, which should last for roughly 5 to 10 minutes, you are ready to begin.  Your stack of cards is your trainer; every time you flip over a card, this is how many reps you do for the exercise.  Once completed, you do the next exercise with the reps amount shown on the next flip of the card, and so on and so forth. This is your roadmap.  Now, go get it!

 

• Lunge Position / high knee – knee ups plyos
• Push up- super size wide position hands
• Squat up onto toes, working speed
• Lunge Position / high knee – knee ups plyos
• Crunches on glide, both knees coming together
• Push up –shoulder width
• Plie Squat Position, toes our / diagonal, jump ups………no deep squat
• Runners on glide, alternating leg, go for speed
• Lunge Position / high knee – knee ups plyos
• Push up-hands under shoulder- dip downs, tricep work
• Plie Squat Position, legs wide, alternating onto toes, going deep
• Glide, dual knee drag in towards opposite shoulder, oblique’s
• Lunge Position / high knee – knee ups plyos
• Traveling pushups, walking forward for 5 reps, executing the push up as the arms are staggered on a different plane, and then walk backward
• Single leg glide with opposite leg suspended, or toe lightly supported on opposite heel
  • Repeat sequence as often as you can, making up a 20 minute hard push with little to no breaks in-between ques. You are “getting this hard” for 20 minutes, then it’s DONE!
  • Please remember to do your static stretches for all muscles worked during workout. Your flexibility stretching hand out would be the thing to consider taking with you along with your glides! 😉
  • Drink plenty of water, especially when you first arrive, and continue hydrating throughout your stay.
  • Have a blast, but make time for your wellness program!

 

Happy Travels,

Kirsten

 

As promised, here are her results:

Weigh and Measure Results

Results achieved in 6 months

 

Body fat %is ___24.4_____     Beginning Body fat %_____31.9______

 

Sum of Skin Folds lost since first measure____22.9 Sums_______

 

Fat weight lost since first measure ______16.30 lbs.________

 

Lean Weight Gained since first measure_____6.25 lbs__________

 

Total inch lost to date_______7.25_________

 

Total lean weight gained to date_____6.25 lbs_________

 

Total Scale weight lost to date_______10 pounds__________