There’s a lot of controversy around the term “bikini body” these days, especially on social media. But, bodies, just like bikinis, come in all different shapes and sizes.
So how do you get a perfect bikini body? Well, a perfect bikini body isn’t defined by having Britney Spears’ abs, Carrie Underwood’s legs and Kim Kardashian’s rear end.
A perfect bikini body should be about being healthy, comfortable and confident. Don’t strive for perfection. Strive to be happy and healthy. Strive to be the best version of yourself.
That’s my goal at Ralph Roberts Personal Training — to make you feel good about yourself in a swimsuit this summer.
My FREE Summer Slim-down Package includes a variety of low-impact and high-impact exercises that will work every part of your body. What’s so great about these exercises is that you can pick and choose which ones you want to do. Many of them you can even do at home.
Do these exercises at your own pace, but challenge yourself! Grab your significant other, a group of friends or even your coworkers and work out together. After all, the buddy system is one of the most successful workout methods.
Pair this Summer Slim-down plan with a nutritious diet of lean protein, vegetables and good fats to see the best results. Whether your goal is to lose weight, tone up or just feel good about yourself this summer, this workout package will make sure you blow everyone out of the water.
Download my FREE Summer Slim-down package today!
Who isn’t busy these days? It seems like trying to fit even just a 30-minute workout into your schedule is impossible. However, I don’t have to tell you how important it is for you to squeeze some form of movement into your day, every day.
With this Ralph Roberts Personal Training workout, you can get a total-body workout in just 15 minutes! And all you need is a single piece of equipment: a BOSU ball.
What’s a BOSU ball? It’s literally a half ball. One side of the ball is dome-shaped and the other side is flat. It offers a simple, yet versatile platform for a variety of exercises, such as push-ups, planks, mountain climbers, and everyone’s favorite exercise — burpees.
You can even do this workout in the comforts of your own home, but many gyms and health clubs, including the Downtown Athletic Club have plenty of BOSU balls and other workout gear for you to use.
Download my FREE BOSU Ball Guide: 7 Full-Body Moves and challenge your body for just 15 minutes a day. For the best results, pair this workout with a healthy diet plan.
Between an active lifestyle and training regularly, you’re bound to get an injury at one point or another. But that doesn’t mean you have to give up your workouts. It also doesn’t mean you should “train through the pain,” which could lead to further injury. The trick is to train around your injury.
Training Around A Knee Injury
Knee injuries are the most common complaint of athletes and fitness fanatics. Whether you’re a marathon runner or a weight lifter (or somewhere in between), a serious knee injury can sideline you for months. But with the right training method, you can be back to your normal fitness routine in no time.
Most knee pain happens due to a lack of hip stability. To prevent hurting your knees or to recover from a knee injury, do plenty of front and side planks. It’s also beneficial to perform stretches that work the hip flexors, glutes, and outsides of your legs.
Other exercises that are good for knee injuries include partial squats, step-ups, side-lying leg lifts, and calf raises. These exercises should be avoided:
Many weight lifting workouts are detrimental to shoulders. Here are the moves you should avoid when managing a shoulder injury:
When back pain strikes, it can make you want to call it quits on everything, not just your workouts. Serious back injuries require physical therapy or other treatment method, but more often than not, back pain can be managed with a few simple changes to your exercise routine.
To minimize pain, avoid slouching and sitting for long periods of time and stretch. You’ll also want to keep moving during your everyday activities and change positions as often as possible while working out. Additionally, here are the exercises you should avoid in order to prevent further injury to your back:
By following the advice here, you can effectively train around your injury.
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Getting in shape can be a confusing endeavor no matter what your fitness level. It seems like there is an exercise machine for each body part. But you don’t need all of those machines to get in shape. By adding a few simple exercises to your routine, you can see positive results quickly.
The pushup is an effective way to get in shape and are great for building upper body strength and developing your core.
Start out face down on the floor with your palms slightly wider than shoulder length apart. Keep your feet close together and back straight. Push your body off the floor until just before your elbows lock. Keep your back from bending or bowing during the movement.
Pushup To Plank
This is an excellent exercise to develop your core and can be done anywhere there is a flat surface.
Start off in the extended pushup position with your body off the floor. Keep your body straight and do not roll your hips during the exercise.
Next lower your right elbow to the floor followed by your left until you are in the plank position. Keep your body stiff and straight. Next push up with your right hand followed by your left and you are done.
Lunges are one of the most effective ways to develop your lower body. They help build your glutes and quads as well as strengthening your hamstrings.
Stand with your feet shoulder-width apart and your arms by your side. Step out with your right foot, bending at the knee until it is just over your foot. Your left knee should sink down to the floor until it almost touches. Keep your back straight and arms by your sides during the entire movement.
This exercise will engage your whole body. It works the glutes, quads, back, shoulders and your core.
Stand with your feet hip length apart, toes pointing slightly outwards. Bend at the knees and push your hips back. Continue down until your thighs are slightly below parallel with the ground. As you come down push your arm straight out in front of you, keeping them parallel with the floor. Straighten your legs and come back to starting position.
Lateral slides are effective for working your lower body. Stand in a semi-squat position to start. Shuffle laterally two steps to your right followed quickly by two shuffles back to the starting position.
All these exercises can be done anywhere on your own and without the need for equipment. Personal trainer Ralph Roberts uses these exercise with all his clients, and he can design a workout plan just for you.
Working out is a necessity to getting or staying fit and healthy. Of the many exercise fads that come and go, there’s one very basic move that continues to yield results: the squat. It’s an exercise that requires nothing but your own body, and is simple to achieve. Explore the benefits of squatting as well as tips on performing squats for best results.
Benefits Of Squatting
Squatting isn’t just for hard-core weight lifters; it’s doable for everyone. You know the benefits squatting has on the way your lower body looks, but did you know it also makes you stronger? In fact, it produces the best results for your effort, affecting many muscle groups. Here are some other reasons to squat:
Tips For Performing A More Beneficial Squat
Most people want to exercise, or at least know they should exercise. Some of the reasons for not doing it are lack of time and energy. So, it makes sense to maximize your routine for efficiency and effectiveness. One way to do this is to choose exercise moves that do two things at once. What does that mean? It can mean moves that work the whole body, or moves that combine more than one type of exercise together.
How Can I Get The Most From My Workout?
Exercises that do double-duty don't just work one body part. They work at least two, if not more. These types of exercises pack the most punch, and can help you get results faster. These exercises require dumbbells. They are great moves for burning calories and building strength, both of which are key for getting into great shape!
Single Arm Step Up And Press
You will need a step, box or other sturdy structure for this exercise. Start with one foot on the step in front of you, the other flat on the ground. Hold a dumbbell in your left hand, up next to your shoulder, palm facing your shoulder. Now, push up, stepping fully on to the box, while simultaneously raising your arm straight up above your shoulder. Repeat with opposite leg.
Dumbbell Straight-Leg Deadlift To Row
Holding a dumbbell in each hand, rest arms with hands hanging in front of your thighs. Have your palms facing your thighs, and then bend at the hips, lowering your torso. Keep your back at a normal, comfortable arch and pull your arms up against the sides of your torso. Repeat.
Stand tall with feet shoulder-width apart, holding two dumbbells up next to your shoulders. Lower your body into a squat position, making sure that your knees don't extend over your toes. Then, push up while pressing arms up and extending them straight up above your shoulders.
How Can I Get Better, Faster Results?
If you are looking for a workout that gets you the best possible results, a personal trainer may be the way to go. This is because a trainer will assess your current physical fitness, goals and body type to create customized workouts.
Having this personal attention will save you time. You won't waste your energy on moves or equipment or classes that aren't going to bring you results. Not only that, but your trainer can monitor your progress, making tweaks to your routine as needed, and can help push you through any plateaus.
Ralph Roberts has been training men and women to become their fittest, strongest selves for years. You can find him at the Downtown Athletic Club in Amarillo.
When you imagine a fit, healthy body, several things come to mind. One of them may or may not be well-toned calves. Often, what comes to mind is washboard abs, or firm glutes. Calves may not get as much press, but they are a factor, and often something we notice right off when someone is wearing shorts or a skirt. Well-toned calves are attractive on both men and women, and are very attainable with some targeted exercises.
There are usually one of two problems people have with their calves: Either they are too skinny with no muscle tone, or they are too big. If you feel your calves are too skinny, then do the slower, tougher reps. If you want to slim down your calves, do the faster, easier reps. Here are 5 calf-toning exercise that will get your legs strong and shapely in no time:
1. Single Calf Raise
This is one of the best ways to target your calf muscles. Stand on a low step with one foot. Hold on to something for balance and raise and lower yourself slowly.
2. Double Calf Raise
This is also good, but it distributes the weight evenly on both legs. This is better for more and faster reps. Always remember to hold on to something so you don't lose your balance.
3. Jump Rope
Great way to work the calves and get some cardio in. Aim for about two minutes, and if you can't do that right away, no big deal, you will work up to it.
4. Take The Stairs
Any chance you have to skip the elevator and take the stairs, do it. Stairs not only works your calves, but also the rest of your legs and burns calories, too.
Squats are one of the best exercises for toning, shaping and strengthening your lower body. This move helps tone your calf muscles and shape up your hamstrings and glutes.
Doing a combination of calf raises, cardio activity like jump rope, and squats and lunges are great ways to shape and tone your lower body and burn calories while you're at it.
If you have specific fitness goals and are having trouble getting there, or you are new to fitness and just don't know where to start, a personal trainer can help. Ralph Roberts has been training people just like you for years, and can tailor a personal fitness and nutrition program just for you, your goals and your lifestyle. You will get the benefits of one-on-one support and motivation that can help you break through resistance and start getting the results you want. Find Ralph Roberts at the Downtown Athletic Club.
You may think that a good round of cardio-based exercises are the key to burning fat, but this is not always the case. True, exercises that keep you moving and make you sweat are effective, but you need to be working your muscles to truly get your body into fat-burning mode.
Exercises that work more than one muscle group at a time are ideal. Many of the best fat-burning exercises are not considered a cardio workout. Here are five fat-burning exercises that may surprise you.
These are a great staple exercise that helps you build lean muscle, burn fat, and work several muscle groups at once. Although you may think of pushups as strictly an upper body exercise, they also work your core. You can start small and work your way up. If a full pushup is too difficult, try keeping your knees on the ground, and then build up to a traditional push up. When that becomes easy, add difficulty by doing one-legged pushups or another variety.
Ah, the dreaded burpee. These are difficult, but very effective at blasting fat and getting you into shape. Start in a standing position, then squat down low. Place your hands flat on the ground on either side of your feet. Hop back with both feet into a pushup position. Hop back into the squat position and then jump straight back up into a standing position. Repeat.
Another intense exercise. Starting in the push up position, draw one leg up toward your chest, tapping your foot on the ground. Simultaneously, bring your other foot up into the same position as you push your other foot back into it's former position. Basically, run in place, but in a push up position.
Side planks with leg raises
Planks in general are a good fat burning and toning exercise. Try a side plank, and combine it with a leg raise.
The basic squat is a great fat burning exercise that can be modified to suit various levels of fitness. Adding weights to your squat ups the difficulty and the results. For an extra punch, you can do jumping squats. Lunges are another good one.
You will notice that none of these exercises requires any equipment, and can be done pretty much anywhere. In addition to burning fat, you will also tone and tighten up your body. You can do these workouts at home, but if you’re needing more direction and motivation, look into a personal trainer. Ralph Roberts, a personal trainer in Amarillo, can help develop a plan tailored to your specific fitness needs, and provide coaching and encouragement that can help you succeed. You can find Ralph Roberts at the Downtown Athletic Club.
It’s summer, which means it’s time to take that much-needed vacation! If you have been working out at the gym, you may be concerned about your fitness routine when you are traveling. Whether you are traveling for business or pleasure, you don't want to lose progress or get out of shape while you are on the road. What do you do?
If you are convinced that the only way to stay physically fit is by going to the gym, you are wrong! Yes, the gym is a great place to workout, and being in a fitness-geared environment helps you stay motivated, but there are many ways you can stay fit while you travel.
Which exercises can I do while on the road?
Although going to the gym and working out with weights and machines is one of best ways to get fit, it is not the only way to stay in shape. There are a number of exercises that you can do that don't require any equipment, and that you can do right in your hotel room.
Push ups are a good way to stay in shape on the road. Even by themselves, they are an effective workout. You can modify them by doing variations, using easy to find props such as phonebooks, steps or chairs.
Squats and lunges are another good way to keep toned while you are on the road.
If you have a low, sturdy table handy, you can do some table rows. All you need is something you can slide your legs underneath, grab onto, and lift yourself up with.
Put the chair in your hotel room to work with tricep dips. Just make sure the chair is sturdy and won't slide out from under you. No wheels!
A phone book makes a convenient prop for calf raises.
Don't forget your cardio. Bring your sneakers and walk or run around the block. You can do this most anywhere. The beach is a lovely place to take a jog or do some yoga. You can also find a local park or recreation area to take a bike ride or run.
How can I not gain weight during my vacation?
If you spend a lot of time on the road for business, or are taking a long family vacation, it can be easy to fall out of the workout habit. Add to that the fact that you may not be eating properly, and you can easily find yourself gaining weight and feeling sluggish. It is a good idea to create a simple, easy to do workout plan that can be done anywhere.
In addition to helping you craft an effective gym workout, a good personal trainer can help you keep on track and in shape when you are away from the gym, too. Ralph Roberts at the Downtown Athletic club can tailor a fitness plan that meets your needs while you are on the road. There is no reason not to stay fit and feeling good, wherever your travels may take you. Contact Ralph today to learn about his custom workout plans that you can use on the go.
For anyone who has ever suffered from knee pain, you know that it is no joke. Knee pain can make life excruciating. Sometimes just walking hurts. When people with knee pain think of exercise, they don't think it is something that they can do. But guess what? There are actually plenty of exercises out there that can actually help alleviate knee pain.
Some exercises can help strengthen the knees, and the muscles around the knees, and help you get rid of that knee pain for good/ From stretches to strength training to cardio, every part of your knee program is important.
What Stretches Are Good For People With Knee Problems?
First, begin with some simple, gentle stretching. Remember it is best to stretch warm muscles and joints, so walk in place for a few minutes first.
Knee flexion: Sit in a chair with your feet on the floor. Loop a towel under your foot. Then gently pull the towel with both hands in order to bend your knee. Raise your foot just 4 to 5 inches off the floor. Hold for a few seconds and release. Repeat.
Hamstring stretch: Lie on the floor on your right side, legs straight. Bend your left leg, grabbing your food with our left hand. Gently pull to stretch. Switch sides and repeat.
How Can I Strengthen My Knees?
Wall squats: This exercise perfect for the knees because it strengthens the legs without too much pressure on the joints. No weights are needed, just put your back against a wall, feet shoulder width apart. Step out from the wall about a foot's length. Next, bend your knees and squat with your back against the wall and your arms at your sides. Slide down the wall until your knees are at about 90 degrees, but no farther. Then slowly slide back up the wall to straighten your legs. Do several repetitions, but start slowly. Try just a few at first, and then add on.
Bent knee leg raises: Sit in a chair and straighten one leg in the air, but do not lock your knee. Hold for thirty seconds. Bend the knee to lower the leg about halfway to the floor. Hold again 30 seconds. Return to the starting position and repeat. Do several reps on each leg.
Straight leg raises: For this exercise, you will need two chairs, one placed in front of the other. Sit in the first chair, and rest your foot on the other chair, straight out in front of you. Keep your leg straight and simply lift your leg up, holding it like this for a few seconds. Remember to keep your leg straight but not locked. Now return to the starting position. Repeat several times on each leg, working to increase the number of seconds you hold the leg up.
Which Cardio Exercises Won’t Hurt My Knee?
The stationary bike is perfect for those with knee pain. It increases both leg strength and range of motion in the joints. Positioning is key. At the bottom of your pedal stroke, your knee should bend at 15 degrees. Start with 10 to 20 minutes and increase your time slowly.
Have more questions about the right way to exercise with knee pain? Contact Ralph Roberts, a personal trainer in Amarillo with the Downtown Athletic Club. A nationally certified personal trainer and former athlete, Ralph is very experienced with athletics and exercise. Allow him to set you up for success with personal training or a customized workout.
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