It’s that time of year when we all want to fit into our bathing suits and at the same time we’re planning our summer vacations. Here’s my favorite tip on how to stay on course without ruining your exercise routine.
Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services
Kettlebells are relatively new to the mainstream exercise scene. They are a great way to get a full body workout but are extremely heavy and can be very dangerous to use. That aside, I love my kettlebells!
Kettlebells are round weights with a handle that you swing. They are not like dumbbells as you will be able to lift a heavier amount of weight. If you’re just starting out, you’ll want to start with a lighter weight, about 10 pounds, or depending on your fitness level you may go up to 15 or 20. If you are going to invest in kettlebells I highly suggest purchasing 3 different weights, your comfortable weight and one lighter and one heavier. The weight you use will depend on the exercise and muscle you will be using, and some days we just need a lighter weight.
You will need room to use kettlebells as they are used in a swining motion. The basic way to use kettlebells is to stand with legs shoulder width apart and the bell held in both hands in front of you. Swing the weight up to chest height and down through your legs. As you come down bend your legs into a squat and keep your back straight. Continue swining up and down.
There are many kettlebell exercises. If you are going to purchase kettlebells I highly suggest you learn how to use them properly by hiring a personal trainer.
Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services
An exercise mat is a must have to the person who exercises at home. It protects the knees, ankles and feet from shock as well as the back and head while lying down.
When choosing an exercise mat you will want something that is thick, this will offer more support and comfort when laying on it. The mat should be large enough to accommodate your full body when lying down. Also consider how it will be stored. Most roll up so they can be put away and take minimal space to store. Others come with bags that are extremely useful if using the mat in multiple locations. Mats also come in various colours so choose one that inspires you to exercise.
Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services
Yes, I own a medicine ball, and yes, I use my medicine ball. It’s not your everyday piece of exercise equipment and not something that people think of to add to their home workout equipment arsenal, but I think it’s worth having.
Medicine balls look like basketballs, but they are weighted. You can purchase them from 4 to 12 pounds, I have a 4 pound ball. They can be used in place of free weights for certain exercises such as a chest press, overhead press or bicep curl or can be used when doing ab/core work for added weight.
As I always say, never do the same routine twice and using a medicine ball every once in a while can help you do that.
Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services
I have been a personal trainer for 9 years now and have been exercising pretty consistently since college. I would go to the gym anywhere from 3 – 6 times a week, put on my headphones and head straight to the weight room. After weights it was cardio, either the treadmill or elliptical and sometimes the bike. I do follow my own advice and change up my program every day never doing the same routine twice and that kept things interesting, and I was always excited to see progress. But, about 4 months ago I hit a wall. I was bored with the gym, my workout wasn’t doing what it used to do and I just couldn’t figure out what to do. I stopped exercising for a couple of weeks and just didn’t feel good. Exercise keeps me focused and feeling good. I sleep well and fit into my clothes when I’m exercising.
I needed to do something but the thought of getting back into they gym was not plesant so I decided to start using the equipment I have at home; free weights, chair, step stool, exercise ball, tubing, pull up bar, a jump rope and 12 flights of stairs. I lifted, I danced, did plyometrics, jumping jacks, burpees, jumped rope, step ups and anything else I could think of for anywhere from 20 – 45 seconds, continuously for about 10 – 20 minutes and then did it again. This is called inverval training and interval training is fun and very effective, it really changed my body and worked my muscles in ways I didn’t in the gym.
What helps me with my interval training is an interval timer. Using this interval timer by Gymboss I can set up the number of intervals I want to do for the number of times I want to do them. It has really helped me change up my workout.
If you’re in a rut or at a plateau and want to change up your workout I highly recommend giving interval training a try. My clients are loving it!
Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services
I love my exercise ball. I use it to change up my workouts by lifting free weights while balancing on it, I watch TV while balancing on it, I use it as a bench for chest presses and it’s great for overall core work. They even sell a chair frame that you can fit your exercise ball into to use it as a chair.
Exercise balls come in different sizes for different heights. Before you buy a ball, make sure it’s the right size for you. To test it, sit on the ball and make sure your hips are level or just slightly higher than the knees. If you can’t test it, use these guidelines :
Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services
Some people call them dumbbells, some people call them free weights, I call them a necessity to own. For the days that you don’t want to go to the gym a set of weights is great to have at home. Free weights can be bought separately, in sets, starting at 1 pound or they can be bought adjustable ranging from 2 pounds to 90 pounds, I own both.
Separate weights are fine to start, I own a set of 3 pounds and 5 pounds. If you’re just starting out and have never lifted weights before I suggest starting here or even lighter. Check out these neoprene hand weights at Amazon .
I also own a set of adjustable weights by Bowflex. There a bit on the expensive side, but, in my opinion, worth the investment. The set I own is the Bowflex SelectTech 552 Adjustable Dumbbells
Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services.
It’s so important to stick to some type of exercise route when traveling. You may not do a complete workout, but it’s important to do something. If you’re on vacation you really should get out and see the sites, walking is the best exercise. If you travel for business or are stuck in your hotel room or have no access to a gym you can still exercise.
Resistance bands are inexpensive, light weight, easy to carry and can fit in the nooks and crannies of your suitcase. They work like cable machines by keeping constant tension on the muscle and they cause you to use more stabilizer muscles adding a different dynamic to each movement. They come in different tension levels ie: light, medium, heavy and very heavy. I suggest getting 2 or 3 different tensions because different muscles will need the different resistance. I also recommend purchasing the door attachment, this makes it possible to attach the band at any height to do pull downs and presses.
Resistance bands are not only great for traveling, they’re also a good way to change up your exercise routine. I always say “Never do the say workout twice” and by integrating bands into your routine you can really shake things up.
Donna Mintz is the owner of Basil & Barbells, Inc., a NYC based personal chef and personal training service that helps busy people fit healthy meals and exercise into their hectic schedules by offering cooking classes, personal training and personal chef services
