Stephanie Khan

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Essential Exercises for Women: Three Great Stretches for People Who Sit All Day

Posted by Stephanie Khan on Dec 12, 2018 12:16:14 PM

By now you’ve heard that spending your day sitting isn’t very good for you. In a perfect world we would all have time to get up, take a walk, go for a bike ride or hit the gym, but unfortunately sometimes it just doesn’t happen! Sitting all day can leave your chest, shoulders, back, and hip begging for relief. Try these 3 stretches to help relieve those tight sitting muscles.


CHEST OPENER

chest opener stretch

 

 

 

If you spend lots of time hunched over a keyboard, this stretch is for you. Sit or stand with your spine long and slightly drop your chin. Sliding shoulder blades down the back, reach arms behind your back, interlacing fingers. If this is too difficult, use a strap or towel. Gently lift arms until you feel a e chest stretch. Hold 10-20 seconds.


 

 

 

HIP FLEXOR STRETCH

Hip flexor stretches

Those of us that spend lots of time sitting, whether it be behind a desk or behind the wheel of a car tend to have tight hip flexors. Start by kneeling on the floor. Step right foot forward to right knee is bent at a 90 degree angle, keeping front knee over the ankle. Gently ease hips forward until you feel a stretch. For more sensation, raise arms overhead. Hold 10-20 seconds, Switch sides.

seated spinal twist stretch

SEATED SPINAL TWIST

Sit with feet planted on the floor and spine tall. Keeping hips squared, rotate torso to the right, reaching right hand behind and left hand to the outside of the right thigh. Hold 10-20 seconds, then switch sides.

 

HAVE QUESTIONS?

When do I stretchStretching should be done before and/or after your workout? How long do I need to stretch? What if I have a lower back injury? What if I have limited range of motion? Can I really improve my flexibility?

If these things have crossed our mind (or any other fitness related question), please do not hesitate to ask. Our expert staff of certified personal trainers at The Women's Club stand at the ready to help!

Ask Fitness Questions Here

 

 

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Topics: exercises for women, personal training, stretching

Women's Wellness Series:  How SMART goals can help put you on the right track

Posted by Stephanie Khan on Oct 3, 2018 2:51:52 PM

 

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Would you like to make a change to help you live a healthier life but don’t know where to start? Have you set big goals for yourself only to find yourself feeling so overwhelmed that you give up? It’s time for a SMART approach to fitness goal setting. This approach allows you to define goals in a specific and measurable way so that your progress can be easily tracked. SMART goals are:

Specific: Goals must be clear and unambiguous. For example, “I want to be healthier” is very vague. What exactly does “being healthy” look like? Does it mean losing weight? Eating less processed foods? Beginning an exercise program? Specifically identifying what “healthy” means to you will help to create a clear goal.

Measurable: Goals must be measurable so you can tell if you are making progress. How will you measure your progress? Making a goal measurable will also allow you to know when you have reached your goal.

Attainable: Goals should be realistically attainable. A goal that is too easily attained or very unrealistic can be very demotivating.

Relevant: The goal should have relevance and be important to you. Setting a goal that someone else would like for you to achieve is not very motivating!

Time-bound: Goals should have an estimated time for completion. Knowing that you have a deadline can help keep you motivated!

Need some help setting up goals that are right for you? Make an appointment with any member of our personal training staff to get you set on the right path! 

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Topics: women's health, goal setting, health tips, personal training, personal training for women

3 Three Reasons Why We Love TRX Suspension Training (and you should too)!

Posted by Stephanie Khan on Aug 31, 2018 10:51:11 AM

 

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Photo by M. Plt on Unsplash

By now you've probably seen those crazy straps hanging around in the gym and wondered what on Earth they are used for! The TRX suspension trainerwhich stands for Total Body Resistance Exercise, was developed by a Navy SEAL who needed a quick and effective way to exercise in a confined space. Here are three reasons personal trainers and fitness enthusiasts alike love TRX:

Increased muscle activation- By creating an unstable environment suspension training makes your core muscles work harder even when working other body parts. This instability forces your muscles to work together instead of in isolation. More bang for your buck!

Appropriate for all Fitness Levels- Suspension training leverages body weight and gravity to develop strength and endurance. An exercise feels too difficult? Take a step away from the anchor point to make it easier. Want to make it harder? Step closer to the anchor point. Being able to make small, incremental adjustments allows for constant progress.

Versatile, Efficient, and Fun- There are hundreds of different exercises you can do on the TRX suspension trainer, and since your muscles have to work together there is no wasted time. Because you can move quickly from one exercise to the next not only do you build great muscle strength and endurance, but can get a great cardio workout as well. Additionally, TRX can be used to enhance yoga poses and assist in stretches leaving you feeling long,lean, and relaxed.

So...are you ready to check out TRX Suspension Training for yourself? Good news! We have new four-week TRX small group training classes beginning the week of September 17. Get more info on how you can participate here, you will be glad that you did!

 

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Topics: personal training, personal training for women, TRX Training, TRX, TRX Suspension Training

Essential Exercises for Women:  Firm Your Booty!

Posted by Stephanie Khan on Apr 11, 2018 4:45:49 PM

Summer will be here before we know it and most of us are looking for ways to firm up our backside. Aside from looking great in a pair of shorts, strong glutes help improve posture, balance, and athletic performance. In addition, strengthening your backside can help to reduce knee and back pain and is a great way to prevent injuries. Adding these four exercises in this addition to our Essential Exercises for Women series to your routine can help you develop glute strength and lift and firm your backside. All you need for this workout is a loop resistance band and a mat. Perform 15 reps of each exercise, completing the entire circuit three times for a complete total booty workout!


BANDED LATERAL WALK: Place band around ankles and come into a quarter squat position (knees bent with slight hip hinge) Keep the toes pointing forward, step right foot to the side. Perform 15 reps to the right, then reverse direct, performing 15 reps to the left. 

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                                  Position A                                                         Position B

 

SQUAT WITH HIP EXTENSION: Stand with band around the ankles with feet hip width apart. Hinging at the hips and bending the knees (take care not to extend knees in front of toes) sit back into a squat. Squeeze glutes as you straighten legs and extend the right leg behind you, keeping spine neutral and core engaged. Repeat with left leg for one rep. If you want a great way to really target and tone your butt this is a great one!

exercises to tone your buttexercises to firm your butt

                                 Position A                                                         Position B


BOOTY BURNING BRIDGES:

Lie on back with band around the thighs. Place feet on the floor about hip distance apart. Press heels into the floor as you squeeze glutes to lift hips, keeping the back in neutral alignment with the lower belly drawing in. Lower hips to hover over floor. For an additional challenge hold the last rep and perform 10 pulses up, then 10 pulses pressing out against the band. Glute bridges are a must-do, butt lifting exercise!

hip bridge womenHip bridges exrecises

                                 Position A                                                         Position B

 

BOOTY LIFTERS:  Place band around feet, so that it is looped around the sole of your shoes. Position yourself on to elbows and knees and engage core to keep low back neutral. Flex right foot and extend heel towards the ceiling, keeping right knee bent.  Perform 15 reps on right side, then repeat on left. #Feelthebootyburn

glute workout for womenexercises for your butt

                                 Position A                                                         Position B

 

Put all four of these exercises for women together for a power packed, butt toning workout that you can do right at home! 

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Topics: exercises for women, exercise while travelling, leg exercises, butt toning, thigh toning, fitness for women, exercise at home

4 Easy Steps to Sticking to a Morning Fitness Routine

Posted by Stephanie Khan on Apr 3, 2018 12:31:32 PM

Lets face it, some days we have every intention of working out, but life somehow gets in the way. Between work deadlines, family obligations, and sick kids even the most dedicated exercisers  can get derailed. One way around this is to workout first thing in the morning. Sounds good, but getting out of a warm and cozy bed to exercise is hard! Follow these four steps to get yourself up and moving in the morning.

easy morning workout for women

unsplash-logoPhoto by:Christopher Campbell

 

START SLOWLY: Figure out how much time you will need for your workout and begin to gradually adjust your sleep schedule. Start by going to bed 15 minutes earlier and waking 15 minutes earlier. Use that extra time in the morning to do a quick yoga or stretching routine, or any other short workout. This will help you get into the habit of doing something good for your body every morning. Continue gradually adjusting your sleep schedule by 15 minutes each week until you have enough time for your full workout.


SET YOURSELF UP FOR SUCCESS: Create an environment that is conducive to exercise. Start by packing your gym bag or setting out all of your workout gear the night before and placing them by the door so you are ready to go.  If you are having a hard time resisting the snooze button put your alarm clock across the room or set multiple alarms. The goal is to make it as easy as possible to get out the door in the morning! It also helps to have a plan B in place just in case. For example, if you are planning to head out for a run but wake up to a thunderstorm, try an indoor tabata or strength workout.


GIVE YOURSELF AN OUT: Sometimes we wake up and just don’t feel like getting out of bed to exercise! When lack of motivation strikes, promise yourself you can stop after 10 minutes if you are still feeling exhausted. Chances are that once you get up and moving you will want to keep going. Even if you decide to stop, at least you have done something for 10 minutes. Even 10 minutes of exercise is better than zero!


ENLIST HELP: An early morning workout buddy can work wonders in helping you stick to a morning workout routine. We are more likely to show up if we know we have someone waiting for us! If you can’t find a friend who is willing to wake up and workout, Try signing up for a class, hiring a trainer, or posting your intentions to social media. All of these thing can help create accountability and help you to stick to your plan.

 

Article Submitted by: 

Stephanie Khan, Director of Group Exercise and Personal Training at The Women's Club

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Topics: group exercise classes for women, exercises for women, Women's Wellness, personal training, fitness for women, exercise programs for women, Strength training for women

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