Been TOOOO LONG.....

Hi everyone!

It's been way too long since I've last posted and a few things have changed in my world since then:)

1)  I have been at a new "home" for my Personal Trainer/Group X Instructor business at HER Total Fitness in Landen, OH since March and am LOVING my new "home."   If you're local come check this place out!!!  First visit is free and you have full access to what members have access to which includes:  complimentary towel service (sweat & shower), complimentary child care, all inclusive group classes, cardio equipments, full circuit of strength machines, and free weights (bars and benches as well)

2)  As of two days ago I decided to also become a Team Beachbody Coach!!!!  There are so many different programs offered thru this great company.  There are nutrition plans, workout routines, and dietary supplements!  Check out my website and let me know if you have questions or if you would like to join my team!!!!   Team Beachbody with Coach Heather Kiss-Geier

My goal is to post at least 3 times a week here again!  Send me any requests on what kinds of information you would like to see more of:  home workout ideas, nutrition tips, training tips, photos, etc.

Be well!
Heather

Full Range Lat Work

Welcome to your LAST Monday of 2013!!!!!!

Thought I would share my new favorite way of working the lats as we head into the home stretch of 2013.  There are many ways you can achieve the full range of motion depending on what equipment you have at home or in the gym.

photo courtesy of bodybuilder.com

The above photo is a machine that allows you to adjust the arms in various degrees to work a variety of muscles in a variety of ways.  The idea is to be able to have two independent pulleys.  This can be done by using a cable crossover with you kneeling on the ground and pulling down and in.  You can also use the traditional Lat Pulldown pulley usually attached to one end of the cable crossover ONLY if the straight bar can be taken down and TWO handles attached to the two pulleys.

Keep good form, be careful and HAVE FUN!!!

Post Holiday Workout

Hey everyone!

A minor back injury and the holiday hustle and bustle kept me from working out for 12 DAYS!!  Ugh…that was torture.  BUT, I'm healed and back at it.  Remember to listen to your body and give it rest when it is telling you it needs time off!

Now…lets get to the POST HOLIDAY WORKOUT….

Start at the top left side of the "V" working down and then up ending with the right upper side corner:)

REVERSE CRUNCHES: - lie on your back, hands can be tucked under the hips or out to the side for stability.  Raise legs straight up with feet flat.  The goal is to raise your lower body straight up as if you are trying to stamp your feet to the ceiling.  You could raise anywhere from 1/2" to 2"+, whatever you can do as long as you are doing your best.  This exercise focuses mostly on mid to lower abs.

DUMBBELL SWING/KETTLEBELL SWING: - if you have a kettle bell use that, if not you can use a dumbbell if you can get your hands around each end.  Stand in a wide open stance with toes slightly outward, dumbbell or kettle bell between your legs, squat slightly and thrust the hips forward while swinging the DB or KB upward; only to shoulder height.

JUMP OVERS: - place an obstacle for yourself.  It can be a bench, stool, box, ball, whatever works for you.  Jump over, turn around and jump back to where you started.  That counts as 1 rep.

Love these HEALTHY Combinations!!

http://www.pinterest.com/pin/284641638922520028/

Quick, Easy Breakfast Idea!

Breakfast Cups

Ok, so now that we are past the first of the food filled holidays lets try to get back on track before the next round:)

I've been making egg cups for quite sometime because there are so many combinations you can come up with so that you don't get tired of eating the same thing over and over.

Thanks to Whole Foods I decided to use my leftover Kale, Squash, and Cranberry side they sold over T-Day to add to my eggs this time.  Added a little salt and pepper….baked at 325 for 25 minutes.

Be creative.  You can use all kinds of stuff in your creations: turkey bacon, potatoes, tomatoes, feta cheese, avocado, mushrooms, and much more….

Temptations....

The holidays are approaching at light speed pace.  I can't believe Halloween is 2 weeks away!!!!!  That said, DON'T fall off your routines!  Try to pick other things to "reward" yourself with other than all the sweets that are going to be presenting themselves to you thru friends, family, and/or your own doing (that's my case).  Stay focused and keep your health as top priority.  That means squeezing in those workouts even if you would rather curl up under a blanket.  The time change is coming too and it gets harder and harder to get out at night to hit the gym, ride a bike, or go for a run.  Remind yourself that you always feel good once you've gotten your workout in!!!!!!

So here is something I've started doing recently...calf raises while brushing my teeth.  You're just standing there anyway...why not accomplish something else at that same time.  I do ten with my feet straight, 10 with my toes out, 10 with my toes in.  Repeat as many times as needed while brushing;)

Enjoy your weekend!

All you need is a band:)

Ok ladies and gents...this is for all of you!  Whether you go to a gym to get your workout in or if you need something with minimal equipment while working out at home this is TOTALLY doable for everyone!

WHAT YOU NEED:

• Desire to burn calories
• The yearning to reward your body with exercise
• And a BAND:)

SET 1 - repeat 2-4x

• Band Squat - 15 reps
• Lunges (no band) - 15 reps each leg

SET 2 - repeat 2-4x

• Lateral Raise (band) - 15 reps
• Upright Row (band) - 15 reps
• Front Raise (band) - 15 reps

SET 3 - repeat 2-4x

• Squat with a row (band) - 15 reps
• Push ups (no band) - 10 reps

SET 4 - repeat 2-4x

• Tricep kickbacks (band) - 12 each arm
• Bicep Curls (band) - 12 reps

SET 5 - repeat 2-4x

• Plank hold (no band) - 60 seconds
• Plank w/kickback (no band) - 12 reps each leg

WORK IT!