Tag: plank

Fitness Friday: What is Horizontal Conditioning?

Have you heard of Horizontal Conditioning? My friend, Sandra Koulourides, is the creator of this challenging, body defining workout. She teaches in Birmingham, Alabama, but she has 8 workout DVDS and a monthly Horizontal Club where members get a new workout every month. Check Sandra out and my interview with her below:

1. What is Horizontal Conditioning?

Horizontal Conditioning is a core intense total body workout that uses body weight for resistance.  It builds muscular strength and endurance from head to toe, especially in the core.  It targets the abdominal area like no other workout.    Horizontal Conditioning gives you lean and defined muscles, not bulky ones.

2. Why do you think this type of exercise is so beneficial?

Horizontal works so well because you are holding your body weight up against gravity.  This causes the deepest abdominal muscles to become activated, so that you truly are toning your body from the inside out.  It pushes you outside of your comfort zone, which is why it works.   The results you get from Horizontal are like wearing a corset or “SPANX” all day long.  It constricts your middle like nothing else.

3. Can anyone do this exercise?

Horizontal Conditioning is a challenging workout no matter what your fitness level.   Beginners need to start with the Getting Started DVD and do it on their knees.  As they get stronger, they can progress to their toes and try one of the more advanced dvds.  They key is to just take that first step and start.  It is hard, and you will feel it, but that is why it works!  Keep doing it!

5. What is the best tip to get started?

Horizontal needs to be done 3 times per week for a minimum of 10-20 minutes.  The Getting Started series of dvds are all 10-20 minute workouts.  Within 5-6 weeks you will see changes in your body, especially your abdominals.

6. What are you best fitness tips?

*Be consistent – you will not see changes if you are not consistent

*Don’t be scared of a challenge – that is how your body changes. You can do so much more than you think you can

*Don’t be a cardio junkie – You gotta have muscle.  Muscle gives your body shape and definition.  Muscle turns on your metabolism

Top Fitness Trends of 2011

I’m so excited to introduce a new addition to my site called “Lifestyle”. In this section, I will be writing about fitness, healthy living, health, nutrition and more. I am so excited about this opportunity as I will be taking my passion for a healthy lifestyle to a new level. This week my “Lifestyle” post is about fitness trends. I have been researching and talking to many fitness professionals to determine what I think are going to be the Top 10 Fitness Trends of 2011. Please let me know if you have some ideas of your own.


1. Yoga-Different styles of yoga are becoming mainstream, and more people are catching on to the physical and mental benefits of yoga. I personally love “Bikram” (hot yoga). See information on corporate yoga (below).

2. Strength Training-More and more data explains the importance of strength training. There’s a strong trend of sports specific training for kids, teens and adults. Group training is also even becoming more popular because of the reductions of personal training costs.

3. Core Workouts-Workouts focusing on the core are trending with ball workouts, plank workouts, water core workouts and horizontal workouts.

4. Spin Cycling classes-Indoor cycling classes are really taking off. You can ride at your own level, get a great workout and sweat, and do it even if it’s dark or rough weather. Warning, it really revs up the appetite.

5. Bootcamp Workouts-Personal trainers, as well as, gyms are having more group style mix-it-up workout classes that are tough challenges to the body.

6. Interval Training-High interval training classes (HIT) are becoming very popular this year as well as interval training in all sports such as running, cycling and swimming. You can burn a lot of fat in a short amount of time with this type of workout.

8. Yoga Spinning-This combines yoga and spinning in one workout. I’ve haven’t tried this, but I hear the two go together like a “yin and yang” combining stretching and strengthening all in one. It sounds fun to cycle to new age music.

9. Piloxing-This new celebrity craze combines the power, speed and agility of boxing with the sculpting of pilates. I can’t wait to try this.

10. Body Weight Workouts-Workouts using your body weight are becoming hot. My friend, Sandra, Owner of “Fuel Plus Fitness”, specializes and is the founder of “Horizontal Conditioning”. This is a challenging workout that creates a lean sculpted body. She has DVD’s of her workouts as well as ball videos.

Note: The photo above was taken by Joseph DeSciose of my friend, Jennifer Berman, Owner of Jennifer Berman Corporate Yoga. Jennifer travels around with her mat in tow to business offices such as law firms and corporations. She brings a yoga mind and strong workout to the corporate world.