Heather Sieker

Heather Sieker's Photo

As a Life Fitness Academy trainer with nearly 10 years of industry experience, I love teaching people the correct way to use equipment and exercise. I was a Life Fitness advocate as a trainer and am an even bigger fan now that I understand the hard work and science put in to creating our products. I’ll be entering the blogosphere sharing monthly workouts to help get your butt in shape!

Favorite Workout: Hammer Strength V-squat

 

Blog Posts

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Three months after IHRSA 2012, I still find myself buzzing from the workouts we demoed on the Synrgy360. If only I could fit a unit in my garage! Since I knew this wasn’t realistic, I did the next best thing. I came up with a similar concept that works in my garage, using only the resistance bands I have lying around. If you want to feel the burn, give this heart rate-raising workout a try:

Warm up: Perform each of the three warm up exercises for 60 seconds

  • Hip Swings – Forward and Back → 30 seconds per leg
  • Hip Swings – Side to Side → 30 seconds per leg
  • Bridge w/Single Leg Raise → 30 seconds per leg
resistance bands
Workout of the Month
IHRSA 2012
cardio
SYNRGY360
home workout
strength training
Life Fitness Academy
 
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Last month’s Upper Body Blast should have your arms looking strong. This month it’s all about the lower body.

Begin the warm-up with 5 – 10 minutes of low to medium intensity cardio, then switch to higher intensity cardio for 5 minutes to start your workout. Immediately following the cardio, begin the strength exercises listed below. Repeat the cardio and strength for 3 repetitions.

heart rate training. strength training
weight training
Lunges
Workout of the Month
Squats
cardio
Lower Body workouts
Life Fitness Academy
 
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This simple workout has only three exercises and six reps, but will give your major muscle groups a great workout.  

As always, I wanted to give this workout a try before I shared it with all of you. On a 90+ degree day, I grabbed an extra large bottle of water, put on my best sweat-wicking workout gear and headed to the soccer fields behind my house. Those empty soccer goal frames make for a great location to hang my suspension training straps!

Muscle Building Workout
TRX Suspension Trainer
Workout of the Month
Quick Workouts
strength training
Life Fitness Academy
 
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This month’s workout is quick and efficient, incorporating strength training as well as plyometrics, or “jumping exercises.”

You can do this workout outdoors, using TRX Suspension Training straps for the strength exercises and playground steps for the plyometric boxes and jumping points. If you’re in the gym you can use strength products like Signature Series selectorized or Hammer Strength plate loaded for all of the exercises listed below. 

strength training
Workout of the Month
squat jumps
Partner Workouts
Plyometrics
Life Fitness Academy
 
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Back in high school, I remember thinking running 26.2 miles was unfathomable. I was active in sports like softball and volleyball, but I couldn’t imagine running a 5K let alone a marathon.

Five years later I did run my first, and only, marathon. It was a great experience and I was quite proud of myself. However, I think I was actually more proud when I finished my first ever 5K race – I was officially a runner. It was a Turkey Trot and has become an annual tradition for me ever since. 

Even if 3.1 miles seems impossible, I encourage you to give running a try. Whether it’s outdoors or on the treadmill, follow this schedule and you could be running miles before you know it!

Workout of the Month
5K
Beginner workout schedule
Marathons
5K training program
Couch to 5K
 
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Last week's Fit Tip was all about getting your arms ready for sleeveless season, so I put together a workout to get you moving towards that goal. Try out this Upper Body Blast to get toned arms by summer.

Begin with a warm-up of 5–10 minutes of low to medium intensity cardio. Then, kick it up a notch and start the workout with 5 minutes of medium to high intensity cardio. Immediately following the cardio, jump right in to the strength exercises below. Repeat the cardio and strength for a total of 3 times.

weight training
Workout
upper body workout
summer workout
personal trainer
Life Fitness Academy
 
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If you’re more likely to cut ties than go steady with your cardio routine, it’s time to recommit as cardiovascular exercise is one of the best ways to ensure the long-term health of your heart. Try these workouts and rekindle the magic of your routine:

 

 

Take On the Treadmill 

Add variety to spice up your cardio workout by changing speed, resistance and incline throughout the workout to alternate high intensity intervals with recovery.

  • Start with a five-minute warm up at 3 mph with a 1 percent incline.
  • Follow with five minutes of slow jogging (4 to 5 mph).
  • Pick up the pace (6 mph+) for one minute and run at a 2 percent incline or more.
  • Return to the jogging pace at a 1 percent incline for two minutes.
  • Repeat run/jog intervals 2 to 3 more times before returning to a five-minute walk.
Cardiovascular Exercise
Workout of the Month
cardio
Summit Trainer Workout
Treadmill Workout
Life Fitness Academy
 
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