Laura Mak Blog

Welcome!

July 3rd, 2009 § 0

Over the past 16 years Laura Mak has made it part of her career in fitness to be a leader, a forward thinker, and a positive role model in every way when she undertakes a new project. Since her early days in training as an elite athlete and then on to the top ranks as an IFBB Fitness Pro, Laura Mak has taken her passion for Lifestyle & Fitness by Phone Coaching to a level only reached by the top echelon in the fitness industry.

Laura has been interviewed, featured, and contributed articles as an expert in numerous publications such as Oxygen, Muscle and Fitness HERS, Muscle and Fitness, Ironman, Natural Muscle, H2O Fitness, Planet Muscle, and Le Monde Muscle (French). She has been interviewed or featured as an expert on Fox Sports, ESPN2, TBS, and local affiliates of NBC, ABC and WB. Laura Mak has had the pleasure to work with a variety of people such as professional athletes, entertainers, top CEO’s, and clients who just want to take their fitness to the next level.

According to her clients, Laura has an enthusiasm that is contagious, a patient teaching platform, and the commitment to achieve the results. You may be laughing and having a great time while working with Laura, but it is all part of the plan to improve your fitness lifestyle.

Thanks for visiting and have a healthy day!

Smiles,
Mak

“30-Minute Holiday Workout”

November 25th, 2009 § 0

30 Minute Holiday Workout

LauraMakFit.2.20 It’s official now, the days are getting shorter and this season has us doing more. That is why I have created a full body workout that can be executed in 30 minutes. It is an effective full body workout that will strengthen your core, work multiple joints simultaneously, and leave you energized to enjoy the rest of your day.

1. Side Lunge Side Raise -

Begin with feet together and a light (3-10lb) DB in the left hand down by your side. Step to a side lunge to right, Left hand reaches just past right foot (so get twist in torso) bending the right knee and the left leg stays straight and in place (the feet are about 2-3 feet apart). Then push off the right foot and return the foot next to the left as you raise the left arm into a lateral raise. Repeat 10 times on each side for 3 sets.

2. Curl to Press –

Begin feet together, DB (5-10lbs) bicep curl to shoulders, rotate arms out to the sides and have the elbows raise up to shoulder level. Raise the arms to a shoulder press. Lower to shoulders, and rotate the elbows down in front of the body and uncurl the arms to the start position. Repeat 12 times for 3 sets.

For more advanced move – do this exercise balancing on one foot and extending the other leg at a 45 degree angle to the front – adds more core to activity.

3. Squat Thrust Push-up -

Start standing, and squat down and place the hands on the floor, wider than shoulder width. Jump the feet to the top of a push up position. Then keeping the body straight, do a push up. Jump the feet back into the hands and stand up. Repeat 10 times for 3 sets.

For more advanced move – add two pushups.

4. 1 leg Stiff leg with DB

Hold the DB (5-10lbs) in the right hand. Balance on your left foot with your right knee bent about 90 degrees and slightly behind the body. Keep the torso straight with abs pulled in, bend forward at the hips and reach the DB down towards the outside of the left foot. Squeeze through the glutes as you stand up, bring the DB to the outside of the right leg. Repeat 8-10 for 3 sets.

5. Hip lift and Crunch –

Lie flat on back with the feet towards the ceiling, hands about a foot away from your sides. Lift the hips off the ground aiming the feet towards the ceiling (do not use a rock and lift feet up and over head). Repeat 20 -30 times. THEN immediately following the hip lifts, leave the feet in the air, and place the hands behind the head with the elbows out to the sides. Lift the upper body off the ground. The first 10 should be quick, the next 10 should lift and pause at the top, the final 10 should finish strong and quick. Repeat 30 reps. Do these two exercises back to back 3 times.

This workout is meant to go thru each exercise 1-5, then repeat for 3 times. It can be done easily in 30 minutes targeting each of the major muscle groups, keeps the heart rate elevated (allowing you to burn more calories) as well as keeps your focused mentally on the exercises as they have many movements happening at once.

Plank Series

November 24th, 2009 § 0

Plank Series – exercise video

Check out the video of an easy and effective – glutes, shoulders, and core exercise. It combines the strength of yoga, stimulates the core and energizes the entire body.

Begin in the push-up position, or “Plank pose”. Hold the beginning pose for about 3-5 deep breaths. Press back into downward dog. Pause and hold for a few breaths.

Move forward into the plank pose. Lift the left foot off the ground about 6 inches while keeping the body straight and the abs pulled in towards the spine. Pull the heel into the glutes. With a straight leg, lift it up again about 8 inches this time.

Place the foot back to the ground and repeat on the other side.

Try this exercise series 8-12 times on each side. Take a 30 second pause in between sets and repeat three times.

Click here to watch the video

Exercise T.A.O.

November 24th, 2009 § 0

Health and wellness requires a certain commitment to the body. Exercising on a regular basis is a large part of the wellness curriculum. In the last sixteen years of my fitness career, I have discovered the two most successful strategies that can help a person in their exercise program. Accountability and consistency are the main factors. When a person is held accountable to an expert or even a friend, the health benefits are not only significantly higher, but also longer lasting. Interestingly, it can work for an individual on any fitness level, whether the person is an elite athlete or just beginning a fitness routine.

Finding a work out buddy can be a great way to improve a formally dull training routine. Recently, I decided to do something I have never done before, work out with someone (and she wasn’t a trainer). I have found that with my busy schedule, like anything, if I don’t plan my appointments, the luxuries of working out can easily become overlooked.

My girlfriend and I decided to meet a few times a week at the gym. We are on a similar training level and time schedule so it works for us. The three main benefits I have enjoyed while training with my friend are accountability, motivation, and fun. First and foremost, training with her has made me accountable. It does not allow me to skip the work out, or “do it later” like I sometimes think will happen. Since we plan a time to meet, I know I need to finish the projects I am working on, and go to the gym during the allotted time. It has also made it easier on me to have a certain time rather than leaving it to a random “fit it in when I can”. Moreover, the workout it is no longer just for me, my partner is relying on me. Our training time has become like any other appointment of the day. Excuses are no longer an option.

Secondly my friend and I are great at sharing our motivation with each other. We are both hard workers but sometimes we could have too many other things on our minds, our bodies are sore, or we are just not completely there. By having a workout buddy, we can bring each other back to our main purpose of working out – reaching our fitness goals and challenging ourselves physically. It is nice to have, as well as give, the extra encouragement when needed. In addition, the motivation allows us to push each other a little harder than if we were on our own.

Lastly, our workouts are fun! We take turns leading the workout, which is a nice break from always planning the exercises. We have both been training for a long time, so we make it interesting by trying to remember those “forgotten but effective” exercises. When it is our turn to lead we try to pick two exercises that we wouldn’t regularly do for that body part. This challenges our thinking as well as our muscles.

I have really enjoyed having a workout buddy, and remember, this is coming from someone who always done it on her own. It has refreshed my workouts in ways I could not have done by myself. I have enjoyed the regularity, motivation, and fun has been brought back to my training.

Another option for accountability in your training program is Fitness by Phone Coaching. This is perfect for those who are busy with time restraints in their schedules, on a continually fluctuating schedule, or those who want educated feedback and progressions from an expert. I can now work with clients all across the country, not just the ones in my town.

According to research from Stanford University and Virginia Polytechnic, participants in a study had a 75-90% greater compliance rate on their own, with only a three minute phone call than those who had worked with personal trainers then continued on their own. In summary, the three minute phone call gave the client the accountability and responsibility to exercise and report their results to an expert. The client was independent and confident in creating and executing their own workouts. Many times with personal training, the client grows dependent on the trainer for motivation, programming, and progressing.

The Fitness by Phone system is set up with detailed Fitness Diaries to track progress. The client will learn how to use motivational monitors such as the Polar Heart Rate monitor and the Caltrac (a tool to track the amount of calories used during exercise and lifestyle.) The information and results generated from these tools allows me to advance the client forward, reaching their specified health and wellness goals.

Beach Training Tips

November 24th, 2009 § 0

Beach training can bring new elements to a workout. The beach can give the body a complete workout all by itself. My three favorite things to train during a beach workout are sprints, mat work, and stretching.

ThomasO-10May09-0828 Some of the best training can come during the summer months while training at the beach. Sprint work and running drills are great conditioning tools. The factors to remember while running or sprinting on the beach are keeping the body in alignment. If you have knee, ankle, or back injuries, the loose sand can be painful. Give yourself enough time to recover in between sprints.

Mat work is excellent on the beach. Find a flat surface, or smooth out a surface, and use a mat to lie on. Everything from ab work to mat pilates, to some yoga poses. Balances can be challenging on an uneven surface.

Stretching can be rejuvenating at the beach. Again, use a mat for the seated stretches and level the surface before hand. Breathe deeply and hold the stretches for approximately 30-120 seconds, the view of the water should help you hold the stretches longer.

Beach workouts can really enhance indoor workouts. The beautiful scenery can rejuvenate most souls.

Advanced “Lovely Leg” Routine

November 24th, 2009 § 0

Here is an advanced Leg training workout with 5 exercises that target all areas of the legs. It will definitely get you ready for summer skirts and shorts. Leg day is the hardest body part to work. It is the most taxing since the “leg” workout consists of the three largest muscles of the body – gluteus, hamstrings and quadriceps. Since those are the largest muscles, the heart has to work hard pumping the oxygenated blood enabling the legs to perform. The body expends more energy on leg day than any other day of training.

Enjoy the music suggestions that are easy to download to your ipod to help keep your workout energized!

The training program will start using a majority of muscles working simultaneously and then finish with some “fine tuning” exercises.

DB squat with 1 foot on Bosu ball – stand to side leg raise –

START: Begin with the left foot on the Bosu ball, and the right foot on the floor about 6-8 inches away from the edge of the bosu ball. Both toes should be facing straight ahead and the 15-20lb DB should be held in both hands with the end facing down.

MOVEMENT 1: Squat down, pressing the hips back. Keep the balance in the middle of both legs. Keep the arms straight holding the dumbbell.

MOVEMENT 2: As you ascend push slightly off the right foot and lift and squeeze the right glute. The leg needs to only extend up to a 45 degree angle. Lower the foot to the floor and go right into the next repetition. (Do not allow the shoulders to raise for “balance” as you stand up and lift the leg.)

3x 20 @ 15lbs

MUSIC: “Going Wrong” by Armin Van Buren/ Chris Jones

1 leg squat to bench –

START: This is one of my favorites, and one of the most challenging ones. Begin standing in front of the bench about 4 inches. Hands on the hips and lift the left foot about 8-12inches off the floor.

MOVEMENT 1: Keeping the foot in place, begin bending your right knee until your booty lightly touches the bench.

MOVEMENT 2: As soon as the booty touches the bench, begin to stand up. This exercise not only takes a lot of balance and core work, but it is extremely taxing on the leg.

3×10-12 reps

MUSIC: Bubba Sparxxx – ”Ms New Booty”

Warrior 3 DB Squat –

START: Begin standing on the right foot and have the body parallel to the ground. The top of the head to the top of the left toes should make one straight line, and the right leg should make a “T” shape. If that is not comfortable on the back, you can keep the elevated leg bent. Be sure to have both hips facing towards the ground and the toes pointing down. The arms will hold the DB straight down towards the ground.

MOVEMENT 1: Slowly bend the right knee about 90 degrees or slightly less. Take two slow counts to bend down.

MOVEMENT 2: Take two slow counts to return to a stand. This exercise should be done gradually and with control. (You may want to try these without dumbbells the first week so you can master the balance first before adding the extra resistance)

@10lbs 3×10-12 reps

MUSIC: “Swing Soulja Boy Tell ‘Em” by Savage

Cable Pull thru – wide turnout –

START: Grab the small cable grip in both hands between the legs. Walk your feet about 3 feet away from the low cable and have your feet about 2-3 feet apart. Turn your toes out about 45 degrees.

MOVEMENT 1: While keeping the spine straight and the abs pulled in, stretch the cable all the way back between your legs as far as you can comfortably stretch.

MOVEMENT 2: Begin to ascend by squeezing thru the glutes, keep the spine straight and raise the body to a stand. Slightly press the hips forward, concentrating on squeezing the glute muscles.

@40lbs 3×15reps

MUSIC: “Lady” by Lenny Kravitz

Leg Extension – Toes turn out 45 degrees – works the “tear drop” Vastus Medialis. In the other exercises it is important not to “lock out” or completely straighten the leg. Because of the limited range of motion in the above exercises, the vastus medialis does not get targeted.

START: The movement is similar to the leg extension exercise, but the toes are turned out about 45 degrees.

MOVEMENT 1: Using a SLOW movement extend the leg straight and with a pause at the top of the movement hold the leg about two slow counts.

MOVEMENT 2: Slowly release the leg to the start position.

@30lbs 3×15

MUSIC: “Thunder” by Boys Like Girls

Beautiful Biceps

November 24th, 2009 § 0

Strong biceps are not only for show, but serve lifestyle functionality – they carry groceries, kids, and bags. Try this Biceps routine to improve your strength, stamina, and shapely arms.

I have also included some inspiring songs to keep you going with your weight training routines.

Routine

Incline Bicep Curl on Ball 3×15 – Eddie Brickell “What I Am”

Preacher Curl on Ball 3×15 – Akon “Right Now”

EZ curl bar 3×15 – Jesus Jones “Right Here Right Now”

Exercise 1

START: begin on top of the ball and roll the body forward. Balance on the upper shoulders and middle back. The hips will be lower than the knees, and the knees should be bent a little more than 90 degrees keeping the knees above the ankles. The arms are hanging down towards the ground and the elbows may balance on the ball slightly

Movement 1: The hands are facing forward away from the body. Begin to curl the arms up to the shoulders. Take about two counts to lift up.

Movement 2: Using the same tempo, take two counts to let your arms straighten and lower towards the ground keeping a slight bend in the elbow.

Exercise 2

START: Use a smaller Fit Ball about 35cm or 45cm is good. Sit on a bench with the legs on each side. The ball should be close to the body and the arms will rest on top of the ball shoulder width apart with the palms facing towards the ceiling. The body will feel as if it is leaning slightly forward so remember to keep the spine straight.

Movement 1: Arms are slightly bent and they curl simultaneously towards the shoulders. Palms remain up towards the ceiling. Be sure not to allow the wrists to move at all. Keep them in alignment with the forearm.

Movement 2: Slowly return the arms to the start position with a slight bend in the elbows.

Exercise 3

RD.EZcurl START: Have the hands in the close diagonal curve on the easy curl bar. Feet should be shoulder width apart with a slight bend in the knees. (This can also be done on the Bosu ball for more core work.)

Movement 1: Arms will curl the bar up to touch the shoulders at a slow and steady pace.

Movement 2: Return the arms back to the start position leaving a slight bend in the elbow.

Yoga to gain Flexibility

November 24th, 2009 § 0

Although you don’t have to be a former gymnast to compete in fitness, flexibility is essential in any fitness routine. There are many ways you can add stretching into your training regime. You can add an extra ten minutes each day at the end of your training session. Or what I have found works, is adding a yoga class into my weekly schedule. Practicing yoga can give you advanced stretches that could benefit your fitness routine.

Heron 10.04 I have selected two poses that concentrate on hamstring and hip flexibility. These are intense stretches that should only be attempted after the body is warm. The poses are slightly different since one is more forward and the other is more lateral. One of my favorites is the heron pose. Remember when you were a child and would sit on the floor and watch television with your knees bent and heels by the sides of your booty? Well, this pose begins from this position. Try to slide your legs slightly apart keeping your knees straight forward while your bottom sits on the floor between your heels. From here extend one leg to the front. Reach with both hands towards the ankle or foot of the extended leg. Raise the leg as close to the chest as you can. Keep your hips even and facing straight ahead.

The goal of the heron pose is to keep the back straight and extend the leg towards the ceiling. One side is typically looser than the other, but it is imperative to practice this yoga skill on both sides. The heron pose is a great starter for high leg kicks, split push-ups and straddle V-seat.

Another pose I like to practice is the bound archer pose. Begin seated in a straddle stretch, (remember the side split is one of the mandatory moves in the fitness routine). Lean the entire body to one side with the shoulders on top of each other and the chest open to the front. Reach the top arm over your head and grab the ankle of that foot. Press down with the hand closest to the floor while the body and leg lift up. Again, it is important to keep the spine straight. If you are bending forward then lower the leg. Do not sacrifice form to try to achieve the movement.

BoundArcher Pose 10.04 The bound archer pose is great for increasing the straddle flexibility as well as balance in a lateral position. It is used in such moves like side leg kicks, standing heel extension, and straddle push-ups. Similar to the heron pose, the back must remain straight. To advance this skill, you may try focusing your eyes up towards the ceiling and feel the difference as it changes your balance.

Yoga can be fun and challenging. It also has many benefits that are applicable to a fitness lifestyle. Flexibility, strength and balance are key to yoga practice, as well as to a fabulous fitness routine!!

Yoga, Fitness Routines, and “So You Think You Can Dance”

November 24th, 2009 § 0

We all know that practicing yoga has many benefits. One benefit is it leaves you feeling more centered. Usually when we are centered within ourselves we gain a sense of balance. With that in mind, I have selected a balance pose that not only will challenge your stability, but also will be a great addition for your next fitness routine.

The pose I have chosen is a one legged free-hand headstand. Its proper yoga name is “Eka pada mukta hasta sirasana”. There are several steps to practice before learning this advanced pose. 1legDownDog

First, begin with a good balanced headstand. If you are a little shaky with the headstand, it is a good idea to practice it against the wall so you can learn about your balance and center of gravity. After holding the headstand against the wall becomes easier, try practicing the headstand without the wall. Gradually bring your legs together above your head. Make sure both legs are straight towards the ceiling and the toes are pointed. Once the headstand can be held steady for ten or more counts then move on to the next step. Remember, your core is where the balance begins. The abs should feel like they are pulled in towards the spine and the glutes should remain tight.

The second phase of the free-hand headstand is slightly different. Begin with the head on the floor but the arms are in a new position. The arms should be fully extended behind the head at a wide V position. This will put more pressure and balance on the head and neck area so be cautious and go slow with this movement. Lift one leg up towards the ceiling slowly. Hold this pose with one leg vertical, allowing you to find your balance. The leg that remains on the floor can gradually lift off the ground. The legs can remain in a split variation. This enables the body to have a counter balance since the arms are so far behind the head.

Now that you understand the break down of the one leg free-hand headstand, who actually uses a movement like this? It is most commonly seen in break dancing routines. This type of dance uses a tremendous amount of spins on the head. Several break dance sequences finish in “frozen” inverted positions. The position performed in break dancing has a slightly different flair than a traditional yoga pose. The knees may be bent and the toes are flexed. Of course, this can also be choreographed into a fitness routine. The best example of this move is frequently performed by “So You Think You Can Dance” finalist, Legacy. His break dance style is fantastic and uses this pose often.

Breakdance man This skill is great for a fitness athlete to incorporate into her routine. A great transition into this trick could be coming from a push up position or a downward dog position. This is a good set up for the head and hand placement down on the ground. It sets the athlete up with a lifted hip position making it flow easily into the balance.

There are a few simple, but showy, ways to get out of this move, (other than stepping the legs down and just standing up). First, by tucking the chin onto the chest and allowing the arms to come around the side, the athlete can roll out of the skill smoothly. A second easy transition is to rotate the hips and come down into a right or left side split.

A winning fitness routine should have a combination of strength, flexibility, and dance. Balance is a significant role in each of these requirements. Practice a strong basic foundation before building into more advanced skills. Be sure to create smooth transitions into and out of each skill. Enjoy practicing this advanced free-hand headstand balance! Breakdance shadow

Back to Basics in Yoga

November 24th, 2009 § 0

We all know it is important to begin with a good foundation whether it is related to education, career, hobbies, relationships, or sports. This is also true for yoga. Even though a person has studied yoga for several months or several years, it is still important to practice the basics.

As a child in the competitive gymnastics world, this concept took a while for me to understand. I wanted to keep learning new tricks and perfect new combinations. The days we practiced the “basics” seemed to be a bit boring for me. I didn’t know why I needed to train the basics and go through body positions that I already knew. I learned that it is important to remember the key points to the basics so when you do advance your skills, it will be done in the proper form. The body will inertly use the correct technique that your foundation was built upon.

StartBeg Triangle Pose BlLavWEB Now I have a different appreciation for the basics. Especially in yoga, I enjoy a never-ending learning experience during each class. I chose to take at least one basic class a week and really pay attention to my body, alignment, and breathing. It seems to keep me balanced and centered when I attend the more advanced classes. My body remembers and feels the solid foundation of basics that I have built.

In yoga, for example, the extended triangle pose, “Utthia Trikonasana” is a basic skill that can develop into several more difficult poses. You must first learn the key points to this pose before moving on. There are several postures during the pose that are easy to forget over time.

The body position must be lifted even before beginning to move. The hips should shift the opposite way the body is extending and leaning. The upper body should remain open and straight. Sometimes a shift happens here. It does not make it “better” or more advanced when the form is sacrificed. The body may curve on the sides or lean to the front or back in order to bend down farther or the hand reaches toward the ankle creating an improper angle. It is important to keep the body parts on top of each other. Pretend there is a wall in front of you and behind you and this can alleviate forward leaning.

It is a triangle and all sides of the body should remain straight and extended. Many times this is what is forgotten. Begin by lifting thru the crown of the head as if a string is lengthening the body upwards. From that movement the sides should remain straight, and the angle between the hip and the side should be about 90 degrees, like in a triangle. WEBtriangle

Once this becomes a comfortable move, it is fine to advance to another form. It could be a revolved triangle pose, which has a twist in the torso. A revolved bound triangle pose adds one more level of difficulty by joining the hands together behind the back and looking towards the sky.

It is important to remember the basics and practice the basics. Beginning with a solid foundation can make for steady and proper advances. Instead of rushing to learn the next move, enjoy the process and the moment you are in. Namaste.

Yoga at the Olympia

November 23rd, 2009 § 0

There are more and more yoga classes being offered across the country. Its popularity is continually growing. Not only is the yoga interest increasing to the general healthy public, but also in the competitive fitness world. There are now top fitness athletes incorporating yoga poses as strength moves in their routines. The yoga poses not only demonstrate strength, but also meet fitness routine’s requirements of balance and flexibility.

VisvamitrasanaPG11.08.04 For example, a top routine athlete in the Fitness Olympia, demonstrated a slow variation of flowing yoga poses. This yoga series has become one of this athlete’s many signature moves. She begins in a handstand and lowers in to a lever balance parallel to the floor. She does this in a continuous slow and controlled motion. She holds the beginning handstand and the final lever for three to four seconds to show strength and advanced level of yoga.

Another IFBB Fitness Pro Florida, started her routine in the advanced pose of “Visvamitrasana”. She performed the move with proper extension in the arms and legs. She shows openness through the chest. She used this difficult pose as her opening position for the two-minute routine at the Fitness Olympia. She demonstrated a steady balance with full amplitude until the music played. The moves that both these top athletes have used originated from yoga skills. They have also added a little more fitness appeal to strength move.

Visvamitrasana is the proper name for the pose. There are a few ways to get into this “side one-arm leg-extended push-up” pose. You can start in a push up with the leg over the shoulder and then open the body to the side. The bottom leg is extended towards the head. As you begin opening the body the top arm will reach over the head to connect with the foot. Another way to move into the pose is going thru bent knee triangle. The front leg is bent and the back leg is straight. The same hand is on the ground as the bent leg. The balance begins as the bent knee extends off the ground. The grounded hand pushes into the floor. The opposite arm reaches over the head to grab the foot. This is a difficult pose because of the lateral twist, flexibility and balance. The chest must be open to the side so the shoulders are stacked on top of each other. There is a significant amount of strength and balance on one hand.

This pose can be broken down into a few intermediate practice poses. Visvamitrasana demands flexibility in the legs, hips, chest and shoulders. If one of these areas is tight, it will hinder the move. One of the requirements of this pose is the right or left split. If you are unable to comfortably do the splits on the ground, then it will be more difficult to execute. Practice the balance portion of this pose by learning a bent knee triangle pose. Extend the arm over the head and focus the eyes towards the ceiling. This will also open the chest.

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