June 2: Style Files - Shape Up for Summer with Tips from Personal Trainer Linda Gisburne


Phenomenal Fitness
1450 S Michigan Avenue
(312) 360-0303phenomenalfitness.com


Squats –
Use a box/stool/bench approximately 12' high. Sit down on it and without relaxing, stand back up. Repeat 15-20 times.

Plank in Push up Position –
Hands on the floor directly under your shoulders, feet hips distance apart and body parallel to the floor. While keeping your body tight and immobile, count or watch a clock for up to 30 seconds of time.

Hip Bridge –
Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Hold 3 counts before lowering down and then back up. Repeat 25 times.

Decelerated Pushup –
Get into the plank position again. Bending your arms, keeping your elbows near your body and your body stiff like a board, slowly lower yourself down towards the floor. As you lower down, imagine pulling yourself down to the floor. Touch the floor with your chest, tummy and knees at the SAME TIME. Get back up and start over. Repeat up to 10 times.

Uncurl V-Sit –
Sit on a mat or the floor with your knees pulled into your chest and you feet flat on the floor. Tuck your fingers behind your knees and gently pull your chest towards the knees curling into a ball. Lift the chest and begin to uncurl yourself down toward the floor, keeping your chest up the entire time. Once your arms are fully extended, fingers still tucked behind the knees, hold the V position you're in for up to 30 seconds. Repeat up to 10 times.

Hand Pull/March –
Come back to the plank position one more time. Take your feet wider than shoulder width. Matching your breath to your movement you will inhale and lift your right hand off the floor bringing the elbow behind you. Exhale and set it down. Repeat on the left side. Alternate right then left 10 times each side.


Motivation –
What is motivating you to get a better beach body? Answer that, and then set a date for 10 weeks from now. Doing this will keep you focused on your goal and accountable to what you want to achieve.

Plan –
Planning is everything. Start each week off with a plan; your work schedule, daily meals, exercise, even your relaxation/down time. It does not have to be perfect every day, just set something to follow and be consistent. Deviations happen but when you have a plan to fall back on you stay on track.

Food –
This is 80% of the battle!! Stop eating what is not good for you and eat what you know is. Whole food trumps pre-packed, processed food in getting you the body you want. Know your portions so you don't eat more calories than you need. You do that by eating mindfully not mindlessly.

Move More –
Engaging in cardiovascular activity above and beyond walking to work will help you shed unwanted body fat. You can walk 20-30minutes, jump rope, walk up and down flights of stairs or even do calisthenics (jumping jacks, marching in place, etc)

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