|
Ah, bird dogs. This looks like such a simple exercise but we trainers see it done incorrectly so often (which is silly because then you don't get the benefits of the exercise!). Here, personal trainer Kathryn Lehner breaks down why she loves the exercise, how to do it and how to make it harder. Some great cues:
You can do this daily as part of a movement flow, as a warmup before a workout or even between exercises as a reset. To book a consultation with Kathryn, email her directly at [email protected] or call 847-312-4578! Move around and feel good, everyone!
0 Comments
I was creating a vacation workout for a client of mine recently and had a lightbulb go off: What if we showed you some of the favorite exercises we do at TruFit Personal Training in Evanston that you can do at home -- or the beach or your hotel room or wherever you are outside of the gym? That's what we're launching today: The Do It At Home Series!
We're going to start with two core exercises you can do in your living room or bedroom! Now, clearly I'm in one of the studio rooms at our awesome Evanston personal training studios but we just got turf and are SO EXCITED about it. But this can translate to your home, trust me :) What you'll need: A pair of furniture sliders, paper plates or paper bags; if you have hardwood or tile, two small towels or rags will work, too.
Exercise 1: Sliding Mountain Climbers
Get into a pushup plank position with your hands right under your shoulders, forming a straight line from your ears to your toes. Lightly slide one knee into your chest as you stabilize with your opposite leg (hint: squeeze the straight leg's butt cheek). Then extend your leg back to meet the other. Alternate sides. The goal is to keep your torso as still as possible throughout the exercise so don't let your hips droop as you move your legs out and in. Aim for 10 on each side. Exercise 2: Sliding Plank Jacks This is great if your wrists feel too funky to put weight on them. Get into a forearm plank position with your elbows right under your shoulders, forming a straight line from your ears to your toes. Slide your legs out and away from your midline and then back together again, nice and slowly and in a controlled way. The goal is to keep your torso as still as possible throughout the exercise so don't let your hips droop as you move your legs out and in. Aim for 10 reps. What exercises do YOU like to do at home? We'd love to know, comment below!  Why did you become a personal trainer?
I find the science amazing and I love helping people feel better. What is one of the proudest moments you've had a client? I had a client once tell me that she was so happy she was seeing me that day because she knew I would help her feel better. I was very humbled. What do you specialize in? Fitness over 50. Who do you look up to? My sister. My nephew has spent a lot of time in surgeries and she has been there to help rehabilitate him. She is one of the strongest people I know. Where are you from? Des Plaines a suburb just north of O'Hare Airport. Right now I live in Bridgeport on the south side of Chicago. I call it a small neighborhood with a big heart. Everyone is close. What is something someone would be surprised to learn about you? I've been in 4 car accidents in which the cars were totaled and none were my fault. I'm an artist and a photographer working for Stuart Rodgers in Evanston and I play drums. What is your favorite movie? Braveheart. One person can make a difference in the world.  Why did you become a personal trainer? I want to help others be the best that they can be. What is one of the proudest moments you've had a client? One of my Special Olympic athletes was able to surpass my own strength level; deadlifting over 315lbs after only 3 months of coaching. What do you specialize in? Making workouts fun- that being said I offer programs for Weight Loss, General Strength and Conditioning, Balance and Posture, SAQ (Speed, Agility and Quickness) and Programs for Special Needs Population- Autism Spectrum, Downs Syndrome, Developmental Disabilities (Pre-Teens through Seniors) Who do you look up to? Maharishi Mahesh Yogi Where are you from? I have lived in Chicago for the last 25 years. I was born and raised in Northwest Iowa. What is something someone would be surprised to learn about you? I'm an open book. What is your favorite movie? (I have 2) Caddyshack & The Big Blue To learn more about what personal training services Matt offers in Evanston, click here!
 Why did you become a personal trainer? I was never able to sit at a desk all day. Had to constantly get up and walk around. What is one of the proudest moments you've had a client? Had a client get so into her training she became a trainer herself. What do you specialize in? Progressive training--slowly moving the line over time without overloading or exhausting the client. Who do you look up to? Not one specific person, but anyone at the top of their respective field--I like to read about their thinking and journey to achieve success. Where are you from? Overland Park, Kansas What is something someone would be surprised to learn about you? I would sleepwalk around our house until well into high school. One day it stopped. What is your favorite movie? Weird Science To learn more about what personal training services Anthony offers in Evanston, click here!
 Why did you become a personal trainer? I wanted others to feel the way I did after getting strong. What is one of the proudest moments you've had with a client? Whenever somebody tells me they thought of me when performing a task that they wouldn't have been able to complete before meeting with me. What do you specialize in? Pre- and Post-Natal training. Who do you look up to? Michelle Obama Where are you from? Dallas, Texas What is something someone would be surprised to learn about you? I did voiceovers for Comcast. What is your favorite movie? Beaches Learn more about Mary and her personal training services in Evanston by clicking here!
[Original post appeared on IzzyFit.com]  I ***HATED*** PE throughout school. Instead of going to PE, I did my best to find a way to go to the nurse’s office because of a headache/cramps/hangnail/somemadeupreason (and once I actually DID fall down the stairs on my way to the nurse in high school — fell hard… Karma). I managed to miss every single swim class we had in high school because I wasn’t comfortable in a bathing suit and hate being under water; the mile test was the WORST day of the year because I ran about a 12-minute mile while the kids that smoked a pack of cigarettes a day could somehow run it in 6; rugby was the only sport I contributed any points to because, since you pass the ball back vs forwards, no one ever realized I had the ball.
But then, in 11th grade, a new world of PE classes became available to take for credit. I could choose from such classes as Rock Climbing, Adventure Learning, Lifeguard Training, Sea Kayaking, Fitness Training, Yoga and — my two personal favorites — Dance and Stretching & Relaxation. I took those two favorite classes junior year and then somehow I managed to talk my teacher into letting me co-teach those classes senior year. I didn’t know it then but that was my introduction to coaching (so thank you, Ms Simpkin, for that). And the great thing was: It taught me that I didn’t need to hate exercise. Here the thing: In traditional PE classes, you don’t get much of a choice when it comes to what exercise is. We all kind of learn that the important things to know are how to run a mile and that the more sit-ups and pushups you can do in a minute the better, and that it really sucks being picked last on a team. (And it’s really embarrassing when you fall on top of your PE teacher during the tumbling class in front of everyone…) Why do I bring this up? Because too often I hear people say, “I don’t like exercising but I know I need to.” Sound familiar? If so, you might have experienced the dread I felt in PE classes. You might not have been in an environment that made you feel like you were a part of a community of peers made up of different fitness levels that could work together; you were probably not in a place where you believe you could excel and feel competent even if you weren’t “good” at first; or in a place that even gave you a choice to do certain sports over others. So why on earth would we put ourselves in a position to relive the dread of high school PE in adulthood? When a potential client contacts me, I know that they might have been thinking about contacting someone for a long time. Taking the step to finally make that contact is brave, it takes guts, it puts them in a vulnerable position and I absolutely do not take that for granted because I know that client put herself/himself in that position because they need HELP. If you’ve read this far, thank you because I’m finally getting to the point. You or someone you know, reading this now, might be in the “I hate working out but know I have to” position. What I want to ask you is:
Here are a few ways to find options that might be right for you: Class Pass The MindBody App Yelp Your local park district (if you have one) Your local YMCA MeetUp Me! If you’re looking for something and can’t find it, email me! I’ll do my best to find what you’re looking for. Here is the bottom line: There really is something for everyone. Disliking pushups or running a mile doesn’t make you suck (Usain Bolt has never run a mile; he doesn’t suck). You’re just on the verge of finding what might lead you to a more full, happy and healthy life! So get after it! |
Archives
February 2026
Categories! |
RSS Feed