Heidi

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Mom, desperately trying to get the health thing right! I started this blog so that I can pass along all the great things that I learn everyday on damage control for our wonderful bodies. It is tough to keep up sometimes with all the things going on in our daily lives so hopefully some of the helpful hints that I provide can make your life easier and healthier. I welcome your comments and tips as well! I am a vegetarian, animal rights advocate and avid animal rescuer.
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2008-05-04

Bikini Boot Camp-Swimsuit Sensational-Let's Get Healthy and Fit Together!

After much thinking and talking about it, I have officially started my bikini boot camp! This year I am going to put on my bikini and feel great-goodbye insecurities, sucking in my stomach and wanting to hide behind anyone or anything. I don't want to lose weight but rather tone up. I am going to tell you exactly what I do as I do it and chart my progress here on this blog. I am on the path to get more fit, toned and healthy .

To get started I consulted with a New York City fitness professional named Christopher Warden (you can access his sight through the widget on the lower right sidebar of my blog or here) who asked me lots of questions to prep me for my journey into bikini wonderland. He interviewed me and designed a program online to specifically fit my needs and desires. We talked about my exercise level (I'm no muscle woman that's for sure), my nutritional needs and the things that I liked and disliked about exercising. Once he got an idea of those things and my health history he was able to get me started on a program that I could stick to. Finding a routine and diet that I can stick to is important. If I don't like it I will make up just about any excuse to get out of it. Fortunately, Christopher understands this and makes his clients feel extremely comfortable with him while discussing their needs (I mean really, I don't like to go around talking about my after baby stomach, and flab with just anyone), all the while maintaining a professional point of view with a bag of solutions for each individual he encounters. I like having an online personal trainer to guide me in the right direction because usually I am going every which way (by the way, he is very helpful and I am sure could help you too). Now, on to the important stuff.

My Beginners Exercise Routine To Get In Shape


a1) abdominal bracing-Check out Christopher's blog for a post on how to do this-he has an entire post dedicated to this subject here.

a2) Standups (squats)-The squat is performed by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement (ref-Wikipedia).

a3) Pushups (when Christopher told me to do pushups I thought he was nuts-don't hardcore army and marine people do that?-I did them and was pleasently surprised and can feel the difference).

b1)Horse Stance -- Kneel on all fours, with the hands directly beneath the shoulders, the knees directly beneath the hips, your spine neutral and parallel to the floor. While maintaining a stable, neutral hip and spine, lift your left arm and right leg off the floor. Extend that arm and leg as far as you can (think: elongate), and hold for up to 5 seconds initially.

b2) Stiff-Legged Deadlift - The premise of the deadlift is simply squatting down to pick something (a "dead weight") off the floor.

b3) Split squats -Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat. Continue with opposite leg.

Do the "a" exercises and the "b" exercises in circuit fashion, beginning with two sets of each for 12-15 repetitions .For the movements you train, give 48 hours rest (thank goodness) so the corresponding muscles can get ample rest and recovery. I am also adding walking and running on the treadmill because I enjoy it.

The program you're reading about here, while basic, is more specifically designed for me, based on my client interview with Christopher. If you decide that you want to follow my suggested training regimen, please note that it is best to consult with professionals before you begin any type of training. Fill out the appropriate paperwork (in the form of a health history/exercise history questionnaire), get a doctor's permission (if your health deems it necessary) and then have a fitness professional screen your movement capabilities. Following this procedure will ensure that a program is specifically designed for your needs and capabilities. For more information, please feel free to contact Christopher at christopher@christopherwarden.com. He'd be happy to consult you or direct you to a qualified professional in your area.

Tips From Christopher Warden

1. Control what you put into your mouth. (especially in terms of sugar and processed foods). And listen to your body! It'll tell you if it's satisfied with your food choices. . . but you've got to develop that awareness.

2. Sleep. Allow rest and recovery. . . . however you want to put it, you've got to give the body time to rebuild/rejuvenate/refresh itself.

3. Control your stress levels. . . chronically elevated stress levels, no matter what the source, can lead to chronically elevated levels of cortisol. . . which will take its toll on your body. . . one of those issues being the increased difficulty of burning abdominal body fat.

An important thing to remember is that your body always functions as "a whole" -- never in isolated segments. Focus on training MOVEMENTS, not muscles. . . and not just "problem areas." If your training plan is put together well, if you train with enough intensity, and if you take control of what you put in your mouth, you can see amazing results. . . with the "problem areas" taking care of themselves.The movements that are important to train?

***
1. Horizontal Push (Pushups)
2. Horizontal Pull (Rows)
3. Vertical Push (Overhead Press)
4. Vertical Pull (Pullups/Lat Pulldowns)
5. Quadricep Dominant Movements (Squats, Split Squats, Lunges)
6. Hip Dominant Movements (Deadlifts, Stiff-Legged Deadlifts)
7. Rotational Patterns

*** These are the movements that we all perform as humans, and we want to be able to perform them all proficiently. Specifics of your training program are determined after screening your health history and movement capabilities.

I may join a gym but right now I can just work these in to my daily hectic life at home. If you have ever considered a personal trainer I highly recommend it. If I did not have Christopher to guide me I would still be sitting here thinking about doing it and instead I am doing it. I am going to talk about my diet and nutrition in the next segment of Bikini Boot Camp. Want to join me and go from flab-u- lots to flab-u-less?


Heidi


14 comments:

Yes it is getting to be that time..
I am with ya!!!
Regina said...
Well, I need to implement a couple of these (I have to start out slow!!) Thanks for the tips.
By the way I have a blog award for you at my spot!
Nadine said...
Congrats on starting a new workout! I think you look great, but there's nothing wrong with toning up.
BillyWarhol said...
I used to do all those when I played Squash 4 Times a Week* Amazing how simple Strength Exercises can really increase yer Stamina*

Great for Sex too!!

;PPP
Lady G said...
Well done Heidi! I look forward to hearing about your new-found strength and stamina as your training progresses (and, I suppose, the inevitable pitfalls along the way that we all experience!)

Pushups are actually one of my favourite exercises - they work a lot of muscles and improve your shoulder stability. It's largely thanks to pushups that I can carry our weekly groceries inside by myself in one go. Gotta love strength training!
Jessica said...
Heidi-

This is great information. I actually don't have kids yet, but I always wonder about how I am going to get back into shape after I do. I appreciate your blog and the information you are providing, because it helps me know what to expect and how to handle all the things that come with having children.
Awesome tips, he knows what he is doing. Keep up the great work!
Moki said...
I need to start getting to work on that one as well!
:)

Thanks so much for stopping by our blog. We look forward to getting to know more about you through yours in the future!
Mary said...
Thanks for stopping by my blog. Although i'll never wear a bikini again..ya know, the big 5-0 is this week I still try to stay healthy and following some of your tips will help. It gets harder as we get older to stay fit but it's important. I'll be checking back for some more advice. thanks,
mary
MizFit said...
number three is SO TRUE.

must keep those cortisol levels as LOW as possible so that we can get our bods in a muscle *building* state!

M.
Michele said...
Thanks for the tips! I need to try these myself. I think I could do everything but the push ups. Somehow I am physically incapable of doing them. Anyway congrats to you, for getting in gear this year! maybe next year I too will be ready! :)
dani said...
cool advise and nice blog.
and i see you & your daughter are beautiful
sarah said...
I recently came across your blog and have been reading along. I thought I would leave my first comment. I don't know what to say except that I have enjoyed reading. Nice blog. I will keep visiting this blog very often.

Sarah

http://www.thetreadmillguide.com
BillyWarhol said...
I guess I better Exercise if I'm ever gonna Squeeze into my Speedo or Wicked Weasel Dental Butt Floss Bikini!!

;)) Happy Holidaze Heidi!!

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