Guest Blogger Anne Carter Shares Some Important Tips for Pilates

Today at John Carter Fitness we bring you something special from guest blogger Anne Carter from Plank to Pike Pilates but first, lets get to know her.

WHO IS ANNE CARTER?

Anne started Pilates 10 years ago and fell in love with it right away! She then decided to do the Pilates Teacher Training Program with Balanced Body and after working several years at her mother’s studio in California she decided to create her own style and take it to the East Coast. She conducts her own teacher training program twice a year where she teaches her method to future Pilates Instructors.

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HOW FAST DO YOU SEE RESULTS FROM PILATES

Anne shares the following with us:

We all want a workout that can show results immediately. The sooner the better right? So, how fast do you see results with Pilates? We have seen amazing transformations with our clients after only four weeks of consistent exercise at least 3 times a week.

http://slusser4treasurer.com/wp-json/oembed/1.0/embed?url=http://slusser4treasurer.com/school-districts-praise-treasurer-for-accelerated-payments/ Now the question is, what changes can I expect to see in my body? Here are 5 major changes:

  • can you buy Premarin over the counter Posture – we tend to slouch even when we are trying not to. Every Pilates exercise involves your core and  given that this is the center of your body, there is no surprise that the stronger your core the better your posture.
  • Strength – reformer Pilates is amazing for making your workout more challenging based on the different string levels. This will allow you to advance and keep your workouts challenging and develop more strength.
  • Flexibility – stretching plays a big role in a Pilates class. Movements require you to stretch as you go, so every class you will feel more flexible as you progress.
  • Body Shape – having a ballerina body without actually knowing ballet is now achievable with Pilates. When Joseph Pilates created the method it was designed for ballet dancers, so that they would continue to develop lean and toned bodies.
  • Healing – we ususally spend a long time seating at our desks, so back pain is the common denominator in most working men and women. The beuty about the Pialtes method is that no matter what your injurie or body ache you have Pilates can help you heal it.

So, are you ready to start Pilates? We are convinced that this is a method that can help anyone improve their bodies and reach their itnes goals. Good luck and make sure you share with us your own personal trasnformation on the comments section.

Anne Carter
Founder and Mentor
Be sure to follow Plank to Pike on their Social media pages
Twitter: @PlanktoPike

Resistance Band Training for Abs, Lower & Upper body Strength – Unisex.

Resistance Band Training for Abs, Lower & Upper body Strength – Unisex. 

Targeting your core with bands – it’s another effective way that can help you develop a great 6 pack. Each exercise will get tougher and will target different areas of your core, and as you hold the band, different muscle groups of your upper body will be getting targeted as well. Remember, that resistance bands also go by weight but you will identify that by the color. They go by light, medium, heavy or super heavy. So be sure to pay attention to the colors and level as it will make a difference in your training. I would recommend  starting with a band that it’s not so light yet so heavy so you can get the form down and build your strength up as you perform the exercise.
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Exercise # 1: Rowboat – Targets: Back, Triceps, Biceps & Abdominals!

 

Breakdown:   
• Sit on floor with knees slightly bent, feet hip-width apart, and heels planted.
•  Loop center of tube around arches of feet, cross it once or twice in front of you, then grasp a handle in each hand, elbows bent 90 degrees and
tucked by sides, palms facing up.
• Keeping abs tight throughout, lean torso back about 45 degrees and slowly curl handles to shoulders. Make it harder: Hold for 3 seconds.
• Hinge forward at hips slightly as you extend both arms behind you, keeping elbows close to body, to complete one rep. (Exercise pros can hold here for another 3 seconds.)
•  Do 16 reps.
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Exercise # 2: Standing Crunch – Targets: Back, Arms, Abs & Quads

 

Breakdown: 
• Stand with feet hip-width apart on center of tube, cross it once or twice in front of you, then grasp a handle in each hand, arms by sides.
• Crouch down and walk hands forward until you are in full push-up position, arms extended with palms directly under shoulders, legs directly behind you so that you form a straight line from head to heels.(Hold handles lightly by thumbs so that palms can lie flat on floor.)• Keeping palms planted and abs tight throughout, press hips back toward heels, bending knees so that they hover just above floor.
• Straighten legs to return to full push-up position and complete rep.
• Do 16 reps.divider-line2Exercise # 3: Resistance Side Plank – Targets: Shoulders, Chest, Back, Abs & Obliques

 

Breakdown:
• 
Stand with feet hip-width apart on center of tube, cross it once or twice in front of you,then grasp a handle in each hand, arms by sides.
•  Crouch down and walk hands forward to get in full push-up position.
•  Shift body weight into left hand and rotate extended right arm to reach for ceiling while keeping shoulders down.
• Hold for 1 to 3 counts, then return to full push-up.
•  Do 16 reps, alternating arms.
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Exercise # 4:  Half Crunch Tease – Targets: Abs

 

Breakdown:
• Lie faceup on floor with right knee bent, foot flat, and left leg extended toward ceiling. Fold tube in half, then loop it around left arch and grasp ends together with both hands.
•  Roll torso off floor slowly to sit up; try to use abs, rather than pulling with arms, by drawing navel into spine.
• Hold for 1 to 3 counts, then engage abs to roll slowly back down to start.
• Do 8 reps. Switch legs; repeat.
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That’s the end of your of abdominals, upper and lower resistance band training. Be sure you take enough rest in between sets while doing this exercises. A minute max is recommended, you wan’t to have a mix of high intensity of abdominal training to break a nice sweat and keep the abdominal region contracted at all times – It will help you develop solid definition. If you have any questions regarding this work out or confused about the reps, sets depending your Fitness level. Be sure to leave me a comment down below and I will assist you.
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Best,
John Carter

Connect with John | Facebook & Twitter.

Kettle Bell Endurance Training – Lower & Upper Body Strength.

Kettle Bell Endurance Training – Lower & Upper Body Strength.

Kettle Bells is one of the greatest fitness equipments out there and I am a big fan of the endless amount of great work outs you can do with them. However; being aware of the kettle bell weight you select it’s extremely important to avoid major injuries and of course, focusing on doing the exercise correctly. In today’s work out I will be bringing you an upper and lower body routine with kettle bells that will be targeting all major areas of your body such as: Legs, Gluteus, Biceps and Shoulders. This is a muscle strength routine that will help you build stamina and improve your cardiovascular endurance. It’s not easy but a great routine that will take your body to the next level if you aren’t feeling comfortable with this work out just yet, you can tailor this by doing it with dumbbells or resistance bands if you are a beginner.

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About the work out & key advice for maximum results:

  • Before perfoming this routine – be sure to warm up your entire body. It’s an overall upper and lover body routine that requires you to be warm and stretched out, not stretching or warming up for this exercise will cause you to be in risk of injuries.
  • This type of routine is not a super set style – which means you will perform one exercise – rest 30 seconds in between and continue to do the rest of the exercise (Lower body first, upper body second).
  • The primary muscle being targeted when doing the lower body portion of this work out which is single leg walking lunges are your hamstrings and secondary muscle being targeted are your gluteus.
  • The primary muscle being targeted when doing the upper body portion of this work out are your biceps and secondary muscle are your shoulders.
  • Make sure you keep your core engage throughout every rep you do and throughout every exercise while doing lower and upper body work – Keeping your core engaged at all times will help you stay balanced and most of all – focusing on strengthening your core.

Reps & Sets per exercise & Fitness Level:

  • Beginner Routine: If you are a beginner and would like to try this exercise – Make sure you select a kettle bell that isn’t too heavy, pick the right weight that you can do without risking form and being in risk of injuries. Focus on doing 10 reps for Walking Lunges, 10 reps for bicep curls & 10 reps for shoulder pressing. Remember you can rest 60 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.
  • Intermediate Routine: Pick the right weight that you can do without risking form and being in risk of injuries not heavy, not light but moderate weight. Focus on doing 20 reps for Walking Lunges, 20 reps for bicep curls & 20 reps for shoulder pressing. Remember you can rest 40 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl (Back To Back Lounge, up down – up down) – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.
  • Advanced Routine: This type of routine isn’t a muscle growth routine but geared towards strength and endurancepick the right weight that you can do without risking form and being in risk of injuries yet a challenging weight to keep you in the game but if you look at the rep range selecting a weight that you will be able to do for all the sets is the main aspect to get the most out of this advanced routine. Focus on doing 25 reps for Walking Lunges, 25 reps for bicep curls & 25 reps for shoulder pressing. Remember you can rest 30 seconds in between exercises until you are clear to do the next routine, the last two routines of the upper body are steady single leg lunge, so you will be taking a step forward and performing the curl (Back To Back Lounge, up down – up down – up down 3 total) – for the shoulder presses it will be the same approach, single leg lunge and shoulder press. The different on the upper body and not doing a walking lunge it’s that will be targeting most of your gluteus and calves.

If you have any questions regarding this great & challenging work out – Be sure to leave them down below and I will assist you.

Best,
John Carter

Connect with John | Facebook & Twitter.

Nutrition & Fitness – The Basics.

Nutrition & Fitness – The Basics. 

We know nutrition plays a big roll within the Health and Fitness lifestyle and what we put into our body does matter in the long run – this doesn’t mean we gotta eat perfect every single 365 days of the year, but I do mean it that everything is about balance so you can enjoy the journey and stay focused through it without feeling trapped and restricted from the favorite foods you like to eat or treat yourself with on a night out with friends and family. How to manage your nutrition is the most important factor of a successful journey within the quest of achieving the body of your dreams. Many people tend to feel trapped and insecure of what they can and cannot eat and even concerned if they have a bite of something “not healthy” they think it’s going to stop them from their ultimate goal. It’s not true and you sure can enjoy a treat meal here and there and be perfectly fine to continue your journey. Now let’s begin sharing key information thats going to make your journey enjoyable and most of all, achievable!!

531068_509102975780907_460016789_nBasic nutrition fundamentals to keep in mind throughout your journey:

  • Know what you are working towards and evaluate your goal. Do not follow someone else’s nutrition plan, because chances are, their goal is different and 100% their approach to fitness is different than yours. Stick to a plan that will work for you and what you are training for.
  • Set yourself a day in which you can enjoy a cheat day also known as a treat meal – Where you can enjoy either a dessert or a pizza or a hamburger, the choice of yours. This will help you kill and control the craving of wanting those food “everyday”. It will also set you up to start the week strong and get back into your clean and healthy nutrition plan.
  • Be flexible, do not eat the same sources of protein everyday – it is what causes people to get “sick of the diet”, remember it’s not a diet – it’s a lifestyle change and you have to make the necessary changes to enjoy it so find protein sources you like and mix them up weekly.
  • Be realistic about your goal and don’t settle just for the easy way out of “kill the hunger pills” changing your nutrition is for the better and of course it will be hard – but after some time it will be the best your decision you have ever made – feeling new and cleaner on the inside.
  • Remember they are a variety of nutrition sources such as: Carbs (Simple & Complex), Protein, Fats and making sure you consume each of those sources in your meal are vital for progress and overall longevity of your journey.
  • Portion control – It’s important to not overflow the plate with food, eat in a way that you will be “full” yet satisfied without feeling like you’re going to explode. I have shown my meal as an example: 2 Cups of rice, a couple asparagus and about 12 Oz of Salmon, this is according to my goal and you will be able to determine yours depending your objective and overall approach.

Nutrition overall is the foundation of everything in terms of Health and Fitness. I highly advice that you make the necessary changes in your life to live better, feel better and perform better. As you implement the changes and have done it weeks after weeks, it will get easier and most of all you will be feeling better. Keep it interesting, be creative with your meals and most of all – stay focused throughout the journey.

Incase of any questions regarding nutrition – leave them down below & I will assist you in any way I can.

Train Hard & Smart.

Best,
John Carter

Connect with John | Facebook & Twitter.

Biceps & Forearms work – Superset style.

Biceps & Forearms work – Superset style. 

Are you short on time and willing to make the most of your time in the gym when training arms? Well you’re in the right place. Today, I will be sharing with you one of my favorite arm routines that will help you maximize not only your results but make the most out of the time you’ve got at the time. Supersets work great because you are doing more than one exercise at once shortly after finishing one, it also helps you improve your overall cardiovascular endurance and strength, so if you haven’t tried this method of training before – I highly recommend you do so.

BicepsIf you are in the quest of muscle building this is the work out for you and of course, it works just as great if you are on a maintaining phase which means muscle endurance – but I will get into that shortly and the necessary changes you have to make in order to manipulate this work out according to your goal. Muscle building phase of this work out will challenge you to lift heavy weight with limited reps, remember do not sacrifice form to lift heavy and be in risk of injuries but do lift a weight that will challenge you while keeping sound and clean form and if you cannot do it, don’t be afraid to drop the weight because as you will get stronger you will be able to achieve the weight you’re trying to lift. I will discuss the rep ranges on the breakdown of the training method down below.

For those focusing on muscle endurance, this will be a different approach than those willing to gain muscle mass. Muscle strength falls into the category of lifting for higher reps and with a limited number of sets. What do I mean by higher rep range? This method will help you gain & keep solid strength while also focusing on overall cardiovascular endurance, taking your heart rate to another level and improving your overall stamina. The rep range may vary for some, but normally 15-20 with a max of 25 reps is ok for each exercise. The weight management doesn’t have to be very heavy or very light, just a weight that will keep you challenged but a weight that you’re able to achieve for the desire reps you’re willing to do without sacrificing form.

Workout advice & techniques.

  • You will be performing for the first exercise the overhand grip for the forearms, keeping the arms tucked in to your side without flaring them out – this will help you target the primary muscle which is your forearms and secondary muscle being your biceps.
  • Once finished with the forearms exercise, proceed to do the following exercise which is the regular and well known Bicep Curls – again make sure to keep your elbows tucked in and don’t flare them out, when flaring the elbows you won’t be able to target the primary muscle and will sacrifice form and most of all, being in risk of injuries.
  • Make sure to keep your core tight throughout every set and reps you do. Keeping your core engaged at all times will help you activate your core and most of all – keep you balanced throughout every rep.
  • You can perform this exercise with either dumbbells or with machine with cables like shown on the photo – Either way you will be able to get the same benefits of the work out. Dumbbells are more challenging and draining because they aren’t attached like cables are and if you want the extra challenge – I highly recommend it, I’ve done both and it works great.

Reps & Sets depending your fitness goal:

  • Muscle Strength: 10-12 reps | Sets of: 5 | 1 Minute Rest.
  • Muscle Endurance: 15-20 max 25 reps | Sets of: 4 | 60 Second Rest.
  • Evaluate what are you trying to achieve before performing the exercise, if you are unsure of your goal – doing either of the work out methods provided won’t hurt you – If you keep your body guessing with new and effective routines you will have better chances of reaching your goal and the body of your dreams.

Incase of any questions and confusion throughout this exercise – leave your questions down below.

Train Hard & Smart.

Best,
John Carter

Connect with John | Facebook & Twitter.