Personal Training
The Stepmill. Its Awesome.
I am not the biggest fan of cardio these days. I do it, of course, but I would much rather be throwing around some weights, grunting (just kidding) that’s the boys who do that! Anyways I digress. I do cardio these days about 5 days a week for 30-40 minutes. I split up my cardio and weight training just because how my schedule works out and also because I would not last working out in a gym for 2 hours at a time. I would much rather split it up, its just what works for me! In the morning I do some sort of cardio. These days it is usually the step mill, treadmill or elliptical. My favorite machine however has to be the step mill. Maybe you have heard of it or tried it, love it or hate it. Either way, it is a machine to try out for sure! You know what machine I am talking about, it is the one in the back of the gym that everyone avoids that looks like a revolving staircase. AH that step mill. So the idea of walking up a revolving staircase that is obviously going nowhere does seem somewhat drab and redundant, but wow, this machine provides SUCH a killer workout. Also, I don’t know about you but at my gym, the step mills are behind everything else, so you can get a bird’s eye view of the entire gym and do some fun people watching.
Climbing stairs continuously, not only is a great cardio workout, but it has an amazing effect on shaping the lower body and building muscle similar to that of weight training. 20 minutes on the step millà20 minutes of step ups. Great for the glutes! The step mill requires balance and strength. Calves, hamstrings and glutes are all trained by this continuous repetition which in turn helps to build lean muscle and burn fat. Core muscles are engaged by keeping your balance, which is more challenging on the Step mill than other similar equipment.
Cardiovascular wise, the step mill is amazing because as soon as you hop on it, your heart rate will rise almost immediately. The level you set dictates workout intensity, but even at the lowest levels the heart is definitely getting a workout.
Do not, now I repeat DO NOT LEAN ON THE BARS!!! Of course if it is your first time, you should be lightly holding on until you get your balance and you feel safe, but if your entire upper body is resting on the bars, or you are pulling yourself up by your upper body, sorry to say but you are actually wasting your time! Whenever I see people hanging on for dear life on this or any machine, I just want to go over and let them know that’s its okay to go down a level of resistance, it will not hurt their ego and make them have a 10 times more effective workout. When I am in the gym, I make the most of it, which means no leaning on equipment ever! If you find yourself hanging on to equipment, just turn down the speed, incline or resistance just a few notches, your body will work harder and you will get way more out of what you are doing.
Being a personal trainer, I have found more often than not that people hate doing what is challenging. I experience this as well. Do I like burpees? NO, I actually despise them, but I do them because they are effective, get my heart rate up and can be fun to incorporate into my routine. I mean it makes sense, generally people like doing what they are good at. If you are a good golfer once you head out on the course, you may pick up golf, if you are a good cook, maybe you continue onto culinary school.
People hire personal trainers to have their butt kicked and have them do things that they would not do on their own. I find the same goes for certain cardio equipment. Sure you don’t NEED a personal trainer next to you telling you to get on the machine, but here I am telling you to just try it. The step mill workout may be one of the toughest in the gym, hence why most of the machines are vacant! I promise you will find an amazing benefit from it, so just give it a try! Start out slow and build your way up! After just 10-15 minutes your heart rate will be elevated, endorphins will be flowing and you will be feeling good!!
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This morning, the gym I did my cardio at has no stepmill (tear) but I did use the stairmaster which can be a great alternative! I did my trusty routine here and it was awesome!! I finished up with some major lower body stretching.
When I do my cardio in the morning, I usually am up for about an hour or so before, and although I don’t have my real breakfast, I do always have 1/2 c liquid eggwhites or 1/4 of a banana before hand. I am not a huge fan of doing cardio on a completely empty stomach after I have already been awake and up for over an hour, therefore I do it on a semi empty stomach. AFTER my cardio workout comes my breakfast.
Seriously, do you guys ever get sick of seeing the same breakfast pictures over and over again? I know I don’t get sick of eating it so I might as well snap a photo!
Egg whites and berries peaking out from underneath.
Lunch was eaten at home after work. I threw together a great salad! It is topped with 1/2 C cooked quinoa and I had grilled chicken on the side as well. I topped it with some minced garlic for a kick
I made a protein shake to take with me to the gym since I had to do some errands and such afterwards. I mixed rocky road and cake batter protein together! Amazing Idea! I have done this before, but not in a little while and wow its good! The smoothie was cool and creamy and thick!
I also packed some steel cut oats with tons of cinnamon for those post workout carbs!
Have I mentioned I am going to FLORIDA TOMORROW! I am so excited!!! I am going with the crazy lady We are having some fun in the sun, and ending up the trip with a visit to my grandparents! It should be a blast, I am so excited to get some time off and get away! If you live in Florida and it is cold there, please, I don’t want to hear it, in my mind Florida is always hot and sunny 🙂
Packed in my bag:
- Dry oats
- Protein powder in baggies
- Justins PB packets
- Cut up bell pepper, sugar snap peas
- cooked eggwhites
- Almonds
I plan on either getting a Starbucks oatmeal in the morning and mixing in some of my own protein powder OR asking the stewardeses for hot water to make my own oatmeal. My flight is SUPER EARLY so I hope Starbucks is open!! I remember when I went to FLorida last year with my mom I made the best overnight oats breakfast and when I went through security, the two TSA guys were so confused as to whether they should confiscate it or not. They kept looking inside, and then they called over another TSA worker and finally they came to the conclusion that it was considered a liquid. I almost cried-true story. Thankfully Starbucks to the rescue!
Alright, time to pack and then off to bed!! See ya from Sunny Florida!
