Purpose: Strengthen and Stabilize Muscles Worked: Quads, Gluteus, Hamstrings, and Core Form: Place one foot on a weight bench. Ensure your legs are hip width apart. Your front leg should be about 3 feet away from the bench. Place your hands on your hips. Slowly squat down until your knee is bent about 90 degrees. Be [...]

Muscles worked: triceps Purpose: strengthen Form: sit on the floor, lift your body up to a slightly bent elbow, and slowly lower until your bum is almost touching the floor. Lift yourself back up to a slightly bent elbow and repeat.

Muscles worked: gluteus, quads, hamstrings,and inner thighs, and calves. Purpose: strengthen Form: stand with the feet beyond shoulder width apart. The wide stance forces the inner thigh muscles to work harder. The toes should be turned out. Hold the medicine ball(optional) in front of the body or hands on the hips. Squat down until the [...]

Muscles Worked:  Deltoids, Pectorals, Traps Purpose: Strength and Stability Form: Standing in the middle of the theraband, grasp the ends of the band in one hand. Lift you arm upward in front of your body to shoulder level. keep elbow straight and thumb facing upward. Hold and slowly lower, and repeat. Complete exercise on both arms.

Happy New Years to all of you! A new year is here and new intentions have been set.  Many times we know what we’d like to acheive, yet we don’t always know where or how to begin. Is it a new fitness regime that you are seeking?  Or would you like to focus a little [...]

Using a personal trainer for you to get fit is a great idea. It’s hard to stay motivated, and it’s even more difficult to stay on top of all the new ways to exercise and get fit. You will have to shell out a few more bucks per month to stay fit, or to get [...]

Sometimes deciding out wether a gym membership would be appropriate for you or not can become a really big excuse for staying away from muscle building. People spend up a big deal of their time in just deciding over it without actually taking up any action. This is just a step forward to kick start [...]

Being active is very safe for most people, start slowly and build up-Listen to your body.  Accumulate 30 to 60 munutes of moderate physical activity most days.  Minutes count – add it up 10  minutes at a time.  Not sure? Consult with Erica about personal fitness goals in a one on one consultation. Your work [...]

Kinesiology, also known as human kinetics is the scientific study of human movement. Kinesiology addresses physiological, mechanical, and psychological mechanisms. Applications of kinesiology to human health include: biomechanics and orthopedics, rehabilitation, such as physical and occupational therapy, as well as sport and exercise.  Individuals who have earned degrees in kinesiology can work in research, the fitness industry, [...]

There’s nothing like a good workout session to boost your mood and keep you healthy, and while you can get the workout by yourself, personal trainers can help you go that extra step to ensure the time you spend in the gym is as efficient as possible. Erica Otto has been changing lives in the sea [...]