Fitness with Flavor

Do you pay a montly gym member ship and rarely go?  Or when you do go, do you find your self getting tired or bored after the warmup?  Sneaking out after 20 minutes and convincing yourself something is better than nothing…

Get new!  Get fresh!  Get REAL!  With Kevin you get customized, functional, realistic training programs catered to your personal needs.  All you have to do is SHOW UP!  It’s scheduled, it’s not something you have to think about, the results do come and it’s so fun when they do!

Fabulous food ideas, custom menu items…he’ll even help you shop for the right foods that fit your mood, attitude and culinary style.  Or go out to eat with you and show you that even  if you’re on the road a lot or don’t cook at home you can still eat well, be satisfied and meet your physical goals!

Fueling you from the inside out…Fitness WITH Flavor!

Many of the exercises you are taught and use during training in the studio can also be practiced at home.  To encourage continued results, and to maintain the muscle you are building, make a point to have available 1) a stability ball, 2) some hand weights or pilates bands and 3) a jump rope.

These are very affordable items, you can accomplish an entire workout on your own time with these items or less.  Be careful with what you do, make sure you are not straining but keeping good form and working the muscles you intend.

The Cirucuit:

Sit high on the ball, a dumbell in each hand, keep legs tight to the ball and curl your biceps.  Keep the movement fluid, no jerking, and focus on good form.  Do 20-25 webs with light-medium weight.  It should be hard to get the last 5 out, be sure to push yourself as if Kevin were standing beside you!

Jump rope for 60 seconds.

Repeat isolated bicep curls on stability ball.

Jump rope for 30 seconds.

Lay on your back on floor or mat, hold the stability ball between your ankles/calves, curl up pressing your navel thru your back into the floor and pass the ball from your feet to your hands.  Lay back, hands with ball over head, legs straight but not touching the floor, curl back up and pass ball from hands to feet.  Lay back down, don’t allow your head or feet to touch, curl back up and pass the ball again.  Do 15-20 reps or as many as you can without losing form or straining your back.  Be sure to keep your abdominals engaged, don’t pull from the neck or jerk up.  Curl the knees more if the move is too hard with the legs straight.

Jump rope 60 seconds.

Lying flat on floor or mat, place calves on top of stability ball.  Raise hips, squeezing the glutes, drop hips back to 1 inch off floor and raise hips again.  20-25 reps.  You should feel this in the hamstring and buttox area.  Be sure to keep your hands at your sides, use your core for balance and stability.

Jump rope 30 seconds.

Place forearms on the ball, facing the ground with tummy tucked in, hips low.  Pull knees into the ball on leg at a time in a running motion.  Be sure to engage the core muscles to keep your stability on the ball, do this for 1 minute.

Sit high on stability ball, a medium sized weight in one hand, take the weight behind your head to the center of your back and raise up for tricep curls.  Keep your elbow high, just above the ear and close in toward your head.  Focus on the tricep, keep your abdominals in, balance on the ball and keep your legs close to the ball.  Do 10 reps each arm for 2 sets each.

As with any exercise routine, be sure to cool down and stretch thoroughly for at least 10 minutes after your session.