Katina Brock is passionate about helping others live
healthier lives. She has over 20 years experience as a fitness instructor, as
well as a background in ballet and gymnastics and a Master's degree in
Educational Psychology. Her advanced expertise in aquatic fitness sets her
skills apart from most trainers. She is a National Academy of Sports Medicine (NASM)
Certified Personal Trainer as well as a continuing education provider for AEA
and AFAA. Katina believes our bodies are a gift and her desire is to help
others improve their physical bodies and begin living a life that honors that
gift!
Katina represented Motility Training (www.MotilityTraining.com) a new
fitness app that connects the trainer to their clientele. Motility Training is
free to download and consumers have access to hundreds of personal trainers and
their fitness videos. This app will be great for moms who don’t have time to
hit the gym. The videos are easy to download and can be played on the computer
or TV in the comfort of your home. It’s time for M.O.Ms to have a one-on-one trainer time during nap
time and meetings!
Let’s chat with Katina to see what she can ‘work out’ for
our M.O.Ms…
What’s the best time of day to schedule in a workout?
The best time of day to workout
is different for each person. There is no best time of the day rule per se, it
is the time of day that works best with your schedule or your body clock! If
schedule-wise you can do it whenever then do it when you feel most
energetic! If your most energetic time of the day doesn’t work with your
schedule then do it when it fits in and you are least likely to skip it!
How many times a week do you recommend for
best results to maintain or help get back into shape?
How many days you work out a
week to get in shape or maintain depends on your body and what type of workouts
you’re doing. A general approach for getting in shape is 5-6x a week, and
3-4x a week for maintenance.
What’s best to do in the mornings if you only have 15minutes? How about 15 minutes at
night?
In a nutshell a workout that
alternates high intensity cardio with strength training. Here’s a great quick
and challenging workout that requires no equipment.
Basic AM Blast!
(each min should be :50 sec
work/ :10 sec rest/transition. Beginning w/ the 3rd minute)
1 min - easy stretches and
reaches to open the body
1 min - warm up (marching, side
to side taps, etc.)
1 min - walking lunges
1 min - push ups
1 min - mountain climbers
1 min - Warrior lll pose w/ arms
out like an airplane, pulsing up 1” (30 sec ea leg)
1 min - Fake Jump Rope
1 min - Standing One leg balance
w/ other leg lifted out to the side, pulse up 1” (30 sec ea leg
1 min - bicycle crunches
1 min - Burpees
1 min - Squats
1 min - Side Plank (30 sec. ea
side)
1 min - Alternating Side Lunges
1 min - Glute Bridges
1 min - Stretch
PM Yoga Strength & Length
1 min - Standing arm sweep up w/
long inhale, exhale to a forward fold - hold 5 breaths Down Dog - hold 5
breaths
Warrior l - hold 3 breaths (R
leg)
Down Dog - hold 5 breaths
Warrior l - hold 3 breaths (L
leg)
Down Dog - hold 5 breaths
Walk Hands to feet lift R leg
into Standing Splits - hold 3 breaths
Lower leg and come into a Tuck
on toes w/ fingertips on floor - hold 5 breaths
Straighten back up to Forward
Fold w/ L leg Standing Splits - hold 3 breaths
Lower L leg, squat down and
spread knees into Child’s Pose - hold 10 breaths
Slide R arm underneath chest to
L side (palm up) shoulder un-shrugged - 3 breaths
Repeat other side
Rollover onto back, hug knees
into chest, rock side to side slowly 6x
Feet on floor/knees bent, cross
R leg over left knee, pull L thigh into chest - 5 breaths
Repeat other side
Roll onto L side, body straight,
rest on L arm. Reach R arm forward, R leg back - 3
breaths
Repeat other side
Hug knees back into chest in a
tuck, rock side to side 6x
Lay on back stretch like you
just woke up
Relax into Resting pose, palms up,
12” from hip. 2 Loud open mouth sighs - hold for the remainder of time.
If our M.O.Ms are on the go, with work and family, will the
Motility Training app be the best resource for them while traveling? Is it like bringing your personal trainer
everywhere you go?
Yes, Motility Training is an
excellent way to keep on track with your workouts while traveling. You can do
workouts given to you by your trainer using the Motility app or you can use a
workout posted by any trainer and be able to access the videos for each move in
their workout even if you’ve never done it before, right there on your computer
or phone!
What’s your favorite routine or exercise to do while on the
go?
When traveling I enjoy running
in order to get fresh air, and do some sight seeing or help reset my body clock
to a new time zone with the sunshine and some yoga to undo stiffness and
lengthen my muscles while working with my body weight. If I am on the go at
home (or on the road) and need a quick workout indoors, a bodyweight routine
like the AM one above is an great quick workout that doesn’t require equipment
and could even be done barefoot! In general, I like a mix of yoga, barre,
plyometric and body weight exercises.
Any other tidbits for our M.O.Ms?
Some workout always trumps no workout!
You don’t need a lot of time. If you are willing to work hard for 10-15 minutes
you can fit in several short hard workouts in a week! The key is intensity!!! A
short intense workout that leaves you breathless and your muscles challenged is
what you need for results. Quality over quantity.
Follow Katina:
twitter: @MotilityTrain
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