This week Alex McLean, walks us through the mechanics for throwing a solid and strong Cross-Jab Punch. For any kick-boxing punch, everything starts from the leg, through the hip and transfers through the core, right into the upper body.

Michelle Dozois reveals a fail-proof way to get in a quick workout during a busy day.

I have been in the fitness industry for over 20 years, and have seen two distinct groups of people who I work with. The already fit, who get fitter, and those that feel that they are too unfit to get fit.

I have been on both ends of the spectrum. I have been that person who is ridiculously in shape – and to me it was at the cost of having no life whatsoever outside of the gym. I have also been 50lbs overweight where even the thought of stepping into a gym was overwhelming and also the least appealing idea that I could think of.

Here is the deal. If you are in that place of feeling just so overwhelmed at the thought of entering a gym – here is the great news – you don’t have to. There are so many ways for you to safely begin to move towards “feeling” stronger and healthier without stepping into a gym. You can build up your confidence at home in the safety and familiar surroundings of your living room. You also get to avoid driving in traffic and waiting in line for machines at the gym. But if you are ready to step into the gym for the first time, or perhaps after being away for a while, here are some tips to help you through that first day.

1. Know you are not alone in how you feel.
2. Remember no-one is looking at you. I know it can feel as though everyone is judging you, but the reality is that most people are too busy judging themselves to even notice – sad but true.
3. Never forget that it’s more than likely that you have not failed at fitness, rather fitness has failed you.  Be sure that the gym or facility where you are intending to work out has classes suited to your needs – it should NOT be the other way around.
4. Go with a buddy – a support system is always helpful plus it is always a great idea when starting out to have someone else to be accountable to. Strange but true, we often will show up on a much more regular basis if we have a workout buddy. Be sure your partner has similar fitness goals as having the same level of fitness is also a good idea.
5. Find a gym that offers shorter / express classes. Also look for a fitness schedule that offers the types of classes that appeal to you. Do you like to dance? Are you more of a weekend (or monthly) warrior? What is the best time for you to fit a workout into your day?
6. Put on an outfit that you feel good in. Try and find one thing of color to spice up the black (yes I have been there too, remember!) even if it’s just the logo on your shoes.
7. Get recommendations from your friends on teachers and trainers who they like. Spend your time researching the classes and personal trainers. Most gyms offer a one-week trial – if they don’t you are at the wrong facility.

You have heard many times that “The journey begins with a single step.” This is also true of the journey towards creating a strong and vibrant body that will be able to support you in living a life that you deserve. This may feel like one of the hardest steps you will ever take but trust me – it will be the one that reaps the greatest rewards.

Do you keep telling yourself  you’re always on the go, so surely you must be getting enough exercise? FitnessGlo instructor Denise Klatte shows us why slowing down might be just what you need to exercise more:

I’m busy. In fact, I’m super busy. From the moment I wake up until the moment I hit the pillow, I’m busy. I get things done.  I pride myself in checking things off of my imaginary “to do” list. I realize that I’m no different than any other woman out there. I know…We’re all the same. The house needs to be cleaned, laundry needs to be done, lunches need to be packed, notes need to be written, and that’s before even making breakfast and getting ready for work!!!

However, a couple of years ago, I had an enlightening revelation. I am busy…but I’m not always active.

Let me explain.  I began using a pedometer as part of an incentive program which my health club offered. I had heard the average number of steps a person takes in a day is 7,000. I thought to myself, “No problem, I’ll be able to triple that number!” Boy was I in for a rude awakening.

On several days, I’d notice that I barely reached 5,000 steps. In fact, there were days when 3,000 steps was apparently the number of steps the pedometer registered. I figured my device was broken; I bought a new battery, I tried placing the pedometer on other areas of my clothing, I even began running in place, while counting, to see if the number of steps counted matched the number of steps which was displayed. I couldn’t believe it. I was very, very busy. But I wasn’t always active.

That ah-haaa moment was loud and clear. I drive everywhere. I’m certainly not lazy. I’m efficient with my tasks….but I’m not always moving.

That’s when it dawned on me. At the end of the day, does it really matter how tidy my house is or that the laundry baskets are empty? I needed to slow down. Ironically, the simple act of decreasing my busy-ness allowed me to become more active.  And in doing so, I feel so much better. I actually enjoy living at a slower pace while simultaneously giving myself permission to take some time for myself to “just move for no reason at all”.

Being busy doesn’t always translate to being active. Let’s be less busy…

Today’s Monday Mantra: Let’s be less busy!

As with any new habit we hope to acquire and make part of our regular routine, writing it down is the key. Did you know we’ve created an easy way for you to “write down” your workouts?

Go to My Account on the site, select the Track Workouts tab and you’ll see a calendar that will help you track your workout progress. If you take a FitnessGlo class, it will automatically be added to your calendar. To add your other workouts, like walks in the park, an evening hike or a morning bike ride, you have the ability to “Add Workout” to log the date and duration of your workout.

If you workout up to 30 minutes a day, five days a week, your grey lotus flower will Glo green, letting you know you’re meeting your fitness goals.

Have you used this tool yet? If not, give it a try and let us know what you think. We hope it helps you meet your fitness goals one workout at a time!

You’ve said it. We’ve said it. In fact, we’ve never met someone who hasn’t, at some point, said they simply don’t have time to get fit, to walk around the block, to take ten minutes and stretch. But you do have the time and so do we.

FitnessGlo teacher Petra Kolber is back again, with two great ways to find that time you’re certain (oh so certain!) you just don’t have:

Yep – I have said that a million times. The e-mails that need immediate attention, the next round of choreography for a convention is due, bills to be paid, life and a million other reasons are all just waiting for me to use as an excuse. When I feel myself falling into this trap, here are a couple of things that help me stay on track keeping my commitment to probably THE most important appointment of my day. The appointment with myself to care for my health and sense of well –being.

Time is on Your Side
For improved health, just 10 minutes of cardio exercise accumulating to a total of 30-minutes a day can still give you many wonderful health benefits. You can find lots of 10 minute and even 5 minute mini-workouts here at FitnessGlo.

Schedule, Commit and Don’t Cancel
Write down your workout time in your daily schedule. Treat this time as you would an important meeting. Taking care of your health is one of THE best things you can do for you and your loved ones. In addition, try and work out first thing in the morning. This will prevent you from getting caught up in your busy day. Set the alarm clock 30 minutes earlier and just remember how great you will feel the rest of your day.

It’s the start of a new week, a chance to “find the time” each day anew. Let’s find the time together this week. Ready. Set. Go…