Since my last blog post on the “secret core muscle” and why it’s so important in our workouts, I’ve been obsessed with teaching my students how to target and strengthen the serratus anterior muscles. I want them to understand and feel the recruitment of these muscles and how they help increase upper body strength and develop a stronger, more efficient core.

Here are the exercises and tips that I’ve been teaching to strengthen and tap into the power of the Serratus Anterior.

SERRATUS PUSH UPS
I heart this exercise and love to challenge my yoga students by adding them to the sequencing. Not only does it help with deep breathing but it creates a drawing in effect that will instantaneously make you feel lighter.

Targeting Tips:

#1 Stack shoulders directly above the elbows and keep body weight forward.
#2 Initiate the movement from the shoulder blades to isolate the upper body only.
#3 Press the forearms into the mat to round the upper back as much as possible.
#4 Avoid lifting or dropping the hips. Engaging the abdominals, glutes and legs will help.

CABLE  CHEST PRESS
The primary muscles worked are the pectorals (chest) and secondary muscles are triceps and shoulders. Simply adding scapula protraction and retraction is a great way to get the serratus anterior to engage making this upper body exercise a core workout, too.

Targeting Tips:

#1 Step one foot forward and engage the abdominals to maintain a forward lean.
#2 Begin to extend the arms ending in protraction (rounding) of the shoulders. Squeeze the shoulder blades together when releasing the arms to stretch the chest.
#3 Refrain from moving the hips. Keep movement in the upper body only.
#4 Exhale and round the upper back to fully engage the serratus and abdominals.

KNEELING CABLE CRUNCH
This effective exercise recruits the help of several muscles. Your entire upper body and hips help to stabilize and support the movement while the rectus abdominis and serratus are the target and synergistic muscles.

Targeting Tips:

#1 Focus on articulating the movement from a flat back to a rounded back. Bring the elbows to the legs by curling the upper body down to the lower body.
#2 Keep back and abdominal muscles engaged when allowing the resistance to lift your torso.  This will help to avoid a swinging motion.
#3 Hips and neck remain neutral and stationary through the exercise.

TRY THIS!
3 sets of 15-20 reps of each exercise. Add weight or resistance to develop more strength and power.
Add to any upper body workout and get the core working. Add to a yoga sequence to discover deeper breathing and a drawing-in effect when coming up to inversions.

We’ve all heard it before “…working muscles that we never thought we had”. The Serratus Anterior are one of those muscles.  Focusing and strengthening this secret core muscle will create mind-body awareness and help you harness an untapped resource.  HAVE FUN!

Thanksgiving is my favorite holiday. It’s when I really take the day off, hang with my family, laugh, play games, and relax. I know most of us love all of the above but let’s face it…we’re more excited about gorging our faces with multiple servings of turkey, stuffing, potatoes, and pie. I’m not for pigging out but I know how delicious the dishes are on this holiday (my mom makes the most amazing stuffing…hands down!). So if you plan on stuffing face all day long and consuming, what the news has reported, well over 3,000 calories in one sitting, then working out is a MUST!

Here’s a quick and effective workout to do before and after your feasting marathon:

Blast the Calories with Cardio: 20 minute treadmill workout

3 min     5.0 – 6.0 speed at 5.0 incline
2 min     6.0 – 6.5 speed at 8.0 incline
1 min     6.0 speed at 3.0 incline
2 min     7.0 – 11.0 speed at 3.0 incline
1 min     4.5 – 5.0 speed at 3.0 incline
2 min     5.0 – 6.0 speed at 6.0 incline
2 min     6.0 – 7.0 speed at 8.0 incline
1 min     6.5 – 7.0 speed at 1.0 incline
1 min     7.5 – 11.0 speed at 1.0 incline
1 min     3.5 – 4.5 speed at 1.0 incline
2 min     6.0 – 7.5 speed at 3.0 incline
1 min     5.5 – 6.5 speed at 1.0 incline
1 min     4.0 speed at 1.0 incline
*Please modify by decreasing speed only when needed.

Blast the Belly with Core Work: 3 sets back to back

1. Elbow Plank to Hand Plank: 1 minute total
Stay in elbow plank for the first 30 seconds then press up into hand plank for another 30 seconds.

2. TRX Mountain Climbing: check out my post for instructions. Can also be performed without TRX.

3. Alternate leg raises: 20 reps on each leg
Support your neck with your hands then press your lower back into the floor to lift your shoulders up. Lower one leg down then switch legs. 

4. Elbow to side plank: 10x each side
Start in elbow plank. Shift your weight onto your right side, stacking your feet into side plank. Then go back to elbow plank and switch to the left side.

5. Hand plank reverse crunch on stability ball: 15 reps
Set up in hand plank with your shins on a stability ball. Perform a reverse crunch by rolling the ball towards your chest while keeping your shoulders on top of the wrists. Extend your legs and repeat.

Let’s get to work! Work hard, burn those calories, and enjoy your Thanksgiving meal…guilt free! Have a happy one!

I’m a one-on-one trainer at heart but I’ve been leading more classes lately to expose myself to groups and to tap into a different side of my teaching. One of the main reasons I stick to personalized fitness training is because I can focus on teaching form and technique to make sure my students move safely and in alignment. But as of late, I’ve struggled with coaching several people performing exercises in ‘eh’ form and most in terrible form. I cringe when I teach these classes and I have to force myself from stopping the class so I can show the proper form. Instead I try to emphasize what muscles to use and the importance of correct form. But I’m losing this battle and I’ve come to terms that I can’t force people (or their bodies) to cooperate in these classes.

The three exercises that are most commonly performed in poor form are burpees, push ups, and squats. And that’s not only in a class setting but also on the gym floor and in training sessions. They’re all challenging exercises that require full body strength and range of motion so it makes sense why they are often done incorrectly. Let me explain the proper form for each with the help of my student, Nadia, in the video clips and images below.

BURPEES: A dynamic and full body exercise that requires strength and cardio endurance. A burpee should only be done by someone who has already developed a foundation in strength and balance and can understand how the body should land and exert force.
Most common mistake: Jumping back and landing in plank. There is too much compression in the spine when jumping back into a plank pose. Repeated jump backs into plank can create lower back pain and possible spinal disc injury.
Fix it! Once you jump back into plank, quickly jump forward again. In the advanced version, once your feet are off the ground to jump back, bend your elbows right away to land your chest to the floor.

Modified Burpee

Advanced Burpee

PUSH UPS: A calisthenic exercise that requires a pressing up of the entire body weight in plank pose. The muscles in the upper body and core are essential for strength and stability. Another exercise that requires full body strength.
Most common mistakes: Those not strong enough to perform a push up will usually (a) sink their lower back which shows minimal or no core engagement (b) less than 45 degree bend in the arms which shows weakness in the upper body (c) bobbling of the head which shows they’re not moving from a solid foundation and just trying to get through the exercise.
Fix it! Nadia shows us a perfect push up below. If your upper body is not quite strong enough, drop your knees to modify. Another great alternative is to elevate your platform which will decrease the load you have to press up.

Perfect push up

SQUATS: A compound, full body exercise that requires strength primarily from the lower body and isometrically from the entire body especially the core and upper body. I was always under the impression that squats were only for the legs and glutes. But this exercise requires full body engagement and is used as a great assessment to show strengths and weaknesses in the body.
Most common mistakes: If the body is not fully engaged, you will most often see (a) knees collapsing towards each other (b) deep lower back arch (c) heels lifting up and knees falling forward past toes.
Fix it! There is no shame in using a stability ball for support in perfecting your squat. Place the ball against the wall and position your back against the ball. Align your feet hip distance, bend your knees to lower down into your squat. Make sure your knees don’t go past your shoe laces and your lower back keeps its natural arch and rolls against the curve of the ball. Using TRX is also a great way to work on your squats. The TRX straps assists to keep your spine erect while your lower body can focus on proper form. Using these modifications are great ways to build strength so eventually you won’t need them.

It’s not anyone’s fault that they can’t perform these 3 exercises in perfect form.  They’re all really tough exercises.  Most people don’t have enough knowledge or information on how to do so. Or more than likely, their bodies may not be able to move that way that day. So modify, move with consciousness and effectively. This will ensure a safe workout so you can continue your workouts…pain free!

A question that all my students ask me is “What do you do for your workouts?” I answer vaguely so to not take up too much of their time talking about me. So I’d like to finally break down the week in the life of my workouts!

MONDAY: Most dread Mondays but I get excited for it because I get to run with my dog, Drogo. Weather permitting, I start the day off with a brisk walk to the park and once I get to Bridle Path in Central Park, it’s full speed ahead. I get bored easily so I mix things up with variations of running (sprints, skips, tip toes, backwards) and always add shuffles (regular and criss cross). I also find an area where I can do some resistance training. Some great exercises that can be done on a park bench: push ups, step ups, tricep dips, leg raises, mountain climbers, planks, and side planks. I add in walking lunges, squats/jump squats, frog squats and side lunges to make it a full body workout.

TUESDAY: This is my HIIT (High-Intensity Interval Training) day. I have very little time so I make sure every minute counts. My warm up is 20 minutes on the Stairclimber (with rotating steps). This helps get the heart rate up, warm up my legs, and gets me pumped for what’s to come. I love kettle bells and TRX so I make sure I incorporate both. Here is an example of a routine that I’ll work on.
– 30 walking lunge steps with kettle bell or free weights
– 15 TRX single leg lunges (each leg)
– 20 kettle bell swings
– 15 single arm rows with kettle bell
– 20 TRX Jump Squats
– 15 close grip push ups
– 10 single-leg plank to arm core exercise (each side)
– 25 leg raises
– 1 minute plank to side plank
– Forearm stand
– 5 minute jump roping
REPEAT! I’m in and out in an hour!

WEDNESDAY: This is a dual workout day that gets both the fire and water side in me. I train with my friend and professional boxer, Emmanuelle Brujan at Work Train Fight Gym and punch his mitts senseless for an hour. Not only is this a great cardio and strength workout but he keeps me on my toes and teaches me how to react quickly to defend myself. Later on in the day, I find time to work on my own yoga practice. I use this self practice as a way to tune in, give my body a break, and create some clever sequencing and techniques to teach my students for the week.

THURSDAY: This is my day to focus on strength training. I’ll warm up with either the stair master, a run in the park, or some TRX squats with some dynamic stretching. I focus on the larger muscle groups and work on developing them with more weight, less reps and with super sets or drop sets. I’ll do a sequence of 5-6 exercises back to back then jump on the treadmill for a 3 minute sprint and then rest/stretch for a minute before I start again. Most sequences are done in 3 successions and then I’ll move on to another muscle group. I usually hit legs, back, core, and arms for this workout. I walk out feeling like She-Ra but am sore for days after.

FRIDAY: This is probably my fave day of the week. Friday class at Katonah Yoga with Phillip Askew closes my week. It’s anything but restorative or easy but it’s necessary after all the lifting, pushing, and pounding I do all week. I get to stretch, lengthen, and practice my inversions with the “Inversion King”. I leave class feeling long, lean, and accomplished.

I like to rest over the weekend but if up to it, I’ll sneak in a quick run in the park. My weeks don’t always pan out as planned but the workouts do remain the same. I may throw in a class here there (I love Barry’s Bootcamp and BollyX) and try to explore other fitness studios (Brick’s BX class is next on my list). Variety in your workouts are important not only to challenge your body but to keep you interested and sticking to a routine. A combination of power/strength workouts with stretching and lengthening sessions work for me. So whatever floats your boat, always listen to your body and be sure to rest. It will only make you better for next week’s workout.

Since Christopher McDougall’s “Born To Run” launched and Vibram’s “Five Fingers” hit the stores, fitness workouts have evolved into what is now a trend. It may seem as if we’re going back in time, before the technology of footwear with all the bells and whistles of sneakers, where all you need is simply your two feet.

The fitness science of being barefoot is that the foundation of your entire body’s alignment starts with your feet. How your foot lands and connects to the ground shifts placement of the muscles up. For example, pronation of your feet (your arches rolling in) will slightly turn your knees in. Your hip flexors will begin to follow creating a pelvic tilt. That will lead to a slight tug in your lower back. Should this misalignment continue, back pain will begin and more than likely become a chronic issue. Who would have thought your two little feet could be so problematic?

The concept of barefoot training is forcing your feet to work out. Sport stores carry an array of sneakers all geared for specific reasons (pronation, stability, high arch, flat feet and so on) but what they all have in common is that they prevent your feet from moving so the rest of your body does all the work. The job of your feet is to provide balance and absorb some of the shock so that your knees and hips don’t have to. So the stronger your feet, the more they can help keep your body safe and pain free.

Here are some reasons you should consider going barefoot in your workouts:

1. Stronger feet = better yoga practice

Once your feet start to work, you will find how crucial they are in your yoga practice. Notice how often yoga instructors will instruct you to ground your feet, spread your toes, and connect to the 4 corners. Consciously think about your feet and press firmly into them and you’ll see that Tree Pose can be a breeze!

2. Lift your arches = tighter booty

I am certified to teach EBFS BARE, which is an entire workout barefoot. This workout is not a piece of cake! Simply pressing into your big toe will lift your arches, forcing you to use the deep rotator muscles in your hip and firing up your Glute muscles. Keep that up during your workouts and you’ll have a tighter booty and stable hips. Woohoo!

3. Stable ankles to prevent sprains.

I can’t tell you how many times I’ve turned my ankles because of cute wedge sandals or a night out in stilettos. Training your feet will help to build strength and stability in your ankles helping you bounce back from those sprains or prevent them all together.

4. A runner’s must!

If you’re a runner and wear those heavily supported sneakers, you are just pounding into your knees and hips. Consider a lighter shoe so your feet can start to absorb some shock. Your feet will also help keep the rest of your body in alignment and force the muscles in your legs to work more. You will see a difference not only in your strides but your overall strength and definition in your legs.

There are so many opportunities for you to try barefoot training through classes (Pilates, Barre classes, BARE) or just purchasing the right shoe (I love New Balance’s Minimus). Remember when you introduce something new to your body, take it slow, and observe how your body responds to this change. Definitely seek the help of professionals or research the information before you fully jump into it. But this is a change well worth it! Have fun!

The title of this post may be a bit misleading. You probably think I’m going to list the benefits of the lunge and all the reasons you should do them. Instead I am simply going to answer the question that I posted on Facebook.  That question was: Which lunge is better? Lunge with a straight back or with a lean forward?

Most chose the lunge with a straight back but the answer is both!  Each form serves a specific purpose and targets key muscles. Lunges are one of the most effective lower body exercises to help develop butt and leg strength. They’re also great for stretching the hip flexors, challenging your balance, and getting your heart rate up. Check out the video for more information on what you accomplish with each lunge and the muscles targeted. Then TRY IT!