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Many women don’t realize they can safely workout during Pregnancy.  What’s more, they don’t realize that it has less to do with staying slim and more to do with enhancing your well-being and being in Shape for Labor.

In fact, “Some of the benefits of exercise for pre/post natal clients are:   more energy during pregnancy, reduced stress and anxiety, quicker recovery from birth, fewer complications in pregnancy, shorter labor time & increased self esteem”

That sounds like a good deal for mama!  ;)   Click here to set up your first Pregnancy Fitness Session with us

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What’s the One area that almost everyone want to improve on?  Yep you guessed it, The CORE. Most people spend so much time on sit ups and crunches and twists and medicine balls that they completely neglect the other HALF of the Core ~ the Back.

The back muscles (specifically the latissimus dorsi aka “the lats”) are the Silent Partner to your core.  You can’t have a serious midsection without a good back to hold it up and IN.  The Lats are shaped like two huge Wings that sit over our bodies on either side of the spinal cord.  They are beautiful and they are so STRONG ~ that is, IF you can find them, use them and train them right.

Everything we carry, everything we hold….is supported by the lats.  This is how the human body is designed.  The lats are how the body sits upright for hours at a time and holds a strong posture.  The lats are what we use to live comfortably in this world!  The Lats are Everything!

Want to work on one of the most important exercises for toning the Lats?  The ROW is what you’re looking for.  Trouble is, most people’s lats are so underdeveloped, it sometimes takes a whole month of rowing before they can find them correctly.

Use this Video:  http://star-tune.com/video-store/advanced-luminescent/tuning-4-lineman-row/ for learning the Row at Home and also Troubleshooting some of the common mistakes in trying to do it.  The movement is quite literally Shaving off the excess weight and fat OFF of your sides and carving out a smooth, sleek, beautiful Waist.  You’re gonna love it!

For questions or curiosities email laura@bylauralynn.com to find out more Secrets in Body Proportions

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You’ve been reading my words condoning Kettlebells lately, and of course you know about star-tune.com and our amazing At-Home Ready-to-Download Workout Videos…but if you’re wanting to jumpstart your fitness you still might not know where to start.

The Turkish is a time-tested and very unique kettlebell exercise.  The idea is to start laying down completely flat on the floor, and through a series of movements/steps you will eventually be standing upright on your own two feet with a giant kettlebell held high above your head.   The routine takes some practice but it’s great meditation – remembering which foot goes where and where to balance your weight as your travel through space.

PLUS, this exercise tones your core the entire time.  Think of it as 12 different ab squeezes – all within one exercise!  When you repeat on the opposite side you get 12 more little ab squeezes.  It’s glorious!  It’s amazing!  It’s stunning!  And it will change your body from all the way from the deep core muscles outward to your superficial muscle layers.

This is why The Turkish Delight is the first Tuning on star-tune.com and it’s also why you don’t even need a kettlebell to start working on it.  Trust me, it is harder than it looks to complete the moves and you will feel your abdominal muscles in a completely new way.

To try the Turkish Delight at home, use this video:  http://star-tune.com/video-store/twinkling-beginner/tuning-1/

To learn how to do the Turkish from a Certified Kettlebell Instructor, email laura@bylauralynn.com

Try this one single kettlebell move and experience the DIFFERENCE!!!

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There are so many reasons why exercise enthusiasts everywhere Love kettlebells.  If you’re not familiar with these weights, you might be wondering “what’s the big deal”.

For starters, the weight has a unique Geometry that allows for deeper, quicker change in your body’s integrity.  This, plus the equally unique Movement Patterns used with kettlebells, creates all together Faster and More Effective RESULTS.

Use this video to help you learn more about Why YOU Should Try Kettlebells:

http://star-tune.com/video-store/shining-intermediate/why-kettlebells/

all content from www.bylauralynn.com

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STAR TUNE:  An At~Home Workout Series By Laura Lynn

http://www.star-tune.com

Try our fresh, new, and convenient Workout Videos!

*Tune-Up your Body in your own Home*

All you need is to commit yourself to 10 minutes a day and you will Make your Body SOUND!

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Hey Laaay-Deees!  This One’s For YOU

Why You Should Lift Heavy Weights for Very Few Repetitions

I work with a lot of ladies and they always want to “tone-up, but without adding bulk”.  Many have tried the obvious method of doing this — small little hand weights lifted for 15-30 repetitions.  They lift and lift these little weights and wonder why they don’t see a change in their body.  In some cases, they have to wonder why their muscles look more swollen (!) instead of more lean.

There is an answer to this mystery, and it’s scientific.  Fitness Science tells us that small light weights lifted with high repetition builds thick, puffy, swollen muscles.  This is not the look and feel most women want.  Further, Heavy Weights lifted with Low Reps builds small, tight, dense muscle with little room for fat cells between fibers.  This is the sleek, lean and tone look that most women DO want.

Where is the line?  It’s in the number of reps.  Assuming you’re executing reps at a normal pace (a one second hold at the isometric contraction…more on this in another blog!), your best bet is a Heavy Weight lifted for 1-5 reps.  Stay away from 8-12 reps (or higher), as this DOES build bulk with heavy weight.  One to five ladies, that’s your magic window.

Furthermore, according to Evolutionary Biology, our bodies are well-designed to lift heavy things for short periods of time.  Think of moving a big heavy boulder a short distance.  THIS is what makes us a lean mean beauty queen — not carrying baskets all day.  The good news is, once you’ve lifted enough boulders to get your sleek mama figure going, you can carry around all the baskets you want!

OK…so heavy weights and low reps.  Where should you go from there?  Coming soon ladies, I’ve got plenty to share

~LauraLynn

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For those of you in need of a little help in the FOOD Department, check out My Net Diary

http://www.mynetdiary.com/

This application (iPad, iPhone, Blackberry) helps you understand the MATH of Food, i.e. how calories add up fast and where they come from.   Most people do not understand this very important part of fitness!  Lets face it almost everyone makes daily choices that aren’t healthy.  AND almost everyone can learn Something from Interactive calorie counting!  With My Net Diary you will love how you can track your eating and achieve a weight loss goal in a time period of your choice.

As an example, I had one client who really benefited from this program, as he was not aware of the fact that different foods (especially the ones he absolutely loves) are huge calorie culprits!   Now he is more in tune with what he is eating and how it will affect his daily calorie requirement.   Believe me folks I can already see a change in his midsection!

It’s just simple addition people, but sometimes we need help doing the counting.  Check it out and get yourself in gear for your New Years Weight Loss Goal.  Enjoy!

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I recently read the November 2011 Issue of Allure Magazine, and was delighted by the article full of exercise tips from Celeb Trainers.  There is so much great material in these few pages – you can feel the punch leaping off the page and smacking you in the face!  I highly recommend!

Although it’s not the full article, here is the online version from allure.com:

http://www.allure.com/beauty-trends/blogs/daily-beauty-reporter/2011/11/celebrity-trainers-give-free-f.html

I especially like the one about working out 5 days a week instead of 6

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Have you ever been listening to the radio (…”la la la”….) and then suddenly started to feel Aggravated?  Agitated?  Alarmed?  Angry?  Annoyed?  Ughh….and it doesnt’ stop there.  There is the feeling that the sounds cackling from the stereo speakers are etching themselves into your brain.  There is the feeling that those vicious, venomous sounds are harming you somehow.  Then there is the need to reach for the Tuner knob, to change the station, to change it again, and finally to just turn the damn thing off.

Ahhhhhh~Silence.  Blesssed Silence.  Birds.  Cars.  Wind.  Breath.  Zen.

I thought about this recently and decided I must address it.  I want you to know that these moments with the radio are no small detail, to be forgotten and dismissed.  These are moments when you are experiencing Unnatural Frequencies.  Frequencies that harm your nervous system, cause disharmony in your biological systems, initiate stress levels to rise, stir-up anxiety and produce deleterious states of being.

It is a fairly common opinion that the shape of the “modern” digital sound wave is unnatural to our bodies, while the analog waves of yesteryear’s records and phonographs were much easier to ingest.  In comparison, I would describe the analog sounds as pure magical~sound~bliss.  You know what I mean if you have heard a record play recently, or listened to a phonograph.

Imagine digital waves are shaped like this:             _/\_/\_/\_/\_/\_

while analog waves are shaped like:                         ~~~~~~~~

Which one do you think feels better in our beautifully organic, spiralling bodies?  Harsh angles and sharp turns or swirly whirl-y slopes?  If the answer doesn’t seem obvious then let me ask you this:  Which one would you rather drive on while you listen to your favorite musical sounds?  I think you can see my point.

Besides the difference between analog and digital waves, there is more Sound evidence (pun intended) behind Turning the Radio OFF.   Many of the industry standard frequencies used in musical production today are not in harmony with what is good for our ears, bodies and brains.  There is lots of speculation that this is on purpose – that the music and radio industry is knowingly subjecting us to deleterious sound waves that promote the need for unnatural salves such as drugs, unhealthy food and lethargy.  Which begets more need for listening to more “unhealthy” music.  There is also some speculation that these types of frequencies cause violent moods and aggressive behavior.

Whew!  Wow!  Errrrrr…..that’s a lot.  Call me a conspiracy theorist – I sure sound like one LOL

The point is:  You’re Right.  When the radio is on and you suddenly find yourself aggravated, it’s probably not you.  It’s probably those sound waves beaming at your heart, your chest, your third eye, your brain.  Turn the Radio Off, and listen to the Sweet Sounds of Life.  You can always find the sound of a bird, the wind, your breath, your blinker, your washing machine to bring you into the present moment.  Breathe and find your Peace again.  Breathe and be free.

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Fitness Tip #7

To Rest, Jog Lightly

If you’re working out and you find yourself getting winded, start to jog lightly in place, with your muscles relaxed.  Arms dangling and flopping at your sides, feet kicking the air lightly.  Let your body go limp, almost relaxed.  This will help you get your breath back, but it also keeps the body going when it’s experiencing intense exertion.

Most people do the opposite – they try to stop moving/walking/running altogether.  This is harder on your heart and lungs than simply staying loose.  Jog in place!  Jog lightly!  And for heaven’s sake do not stop to put your hands on your knees and bend over breathing heavily.  Do not sit down.  Keep moving, but keep it light.  I promise you it is a lot more beneficial and easier to endure.

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