Fitness tips of the Week

Kimmi Sterner, Scott Baron and Chrissy Strow are Certified Personal Trainers and students at Rowan University.
Kimmi Sterner, Scott Baron and Chrissy Strow are Certified Personal Trainers and students at Rowan University.
Posted: March 06, 2013

Our three group exercise instructors and ACE-certified personal trainers who are students at Rowan University tell you what to do to get in shape.

Important: All prospective followers of the advice should consult a physician before beginning any fitness program.

Beginner

Many times when we're working out, all we can think about is what we're going to eat afterward because, let's face it, we're tired and hungry and, man, we deserve a good meal! But before you reach for the pizza bagels, think about how your body needs to be adequately refueled, not just about how many calories you burned. First, stop and think about what you really want because if you just bolt to the fridge, odds are you'll pick at everything and be satisfied with nothing. Notice how good your body feels. Do you really want to ruin that good feeling with bad food? Try to refuel after a workout with a good balance of healthy fats, carbs, and protein. A good example would be a turkey sandwich with low-fat cheese on wheat bread (skip the mayo, try mustard instead.) You could also have some tuna with whole-wheat crackers. If you find it hard to eat tuna because it's dry, mix in some hummus or salsa instead of mayo. Just remember to be kind to yourself!       - Kimmi Sterner

Intermediate

Looking for a killer workout that conditions the entire body with explosive short and long movements that increase speed, muscle power, and athletic performance? Try plyometrics, a.k.a. jump training. It can be sport-specific or it can be used by anyone. Here is a basic move: the squat jump. Stand feet hips-width apart and squat down (make sure your knees do not go beyond the toes), and jump up as high as you can. Land with soft knees and come down on your feet landing first on your toes, then balls of your feet, then your heels. Then without rest, repeat.       - Chrissy Strow

Advanced

4-3-2-1 workout

1.   40 jumping jacks

2.   40 squats

3.   40 squat jacks

4.   40 squat jumps

5.   30 side-to-side lunges

6.   30 jump lunges

7.   20 calf raises (toes inward)

8.   20 calf raises (toes outward)

9.   1-minute wall squat.

   - Scott Baron

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