Tuesday, August 25, 2015

InMotion Circuit Class

Here's an example of a Functional Training Circuit.
Class is Tuesday/Thursday 6-8am    --5 Start Times 6am / 6:24 / 6:42/ 6:59 / 7:16
Go through 2-4 Circuits!

Monday, August 17, 2015

Outdoors with Cat!!

A lot of folks complain they can't afford a gym membership or they don't have enough equipment. Those are just excuses! Here's the thing. You can use just about anything to workout in any type of space. Your own Body can be your resistance.

Here's an example of an Outdoor workout --not a big gym and not a ton of equipment!
Cat is an advanced level client ---all these moves have modifications. I know she makes them look easy ----Great job!

video
This is part of a Circuit Training Day. Full-body. Core-Cardio Day.
 

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Tuesday, June 23, 2015

Congrats to Westford-Littleton Crew Team!

Great Story!

They set a goal --Reach Nationals!!
This is the first boat from the six-year-old Westford-Littleton Community Crew program to reach a junior nationals.

I didn't know much about Crew --but I have learned how tough a sport it is. And in this area we have many outstanding participants. As a group, they are obviously very talented, but they also demonstrate outstanding teamwork, poise, and respect. And that's a credit to their overall attitudes, teachings, and upbringings.

I encourage the recognition of young athletes who are dedicating themselves to a sport that requires tremendous training and preparation for competition. Crew athletes take the concept of teamwork to the highest level as they form a team within a boat; teammates working together and communicating with one another to achieve an overall goal.

They should be proud!!

I was lucky enough to work with one of the girls to get ready for her season --Shannon Forty. I knew from day 1 that she was an amazing young lady. She is extremely focused and such a hard worker. Working one-on-one with a Personal Trainer is not always easy and it's tough as you get closer to your season. Shannon gave 100% effort with every workout. And her team ended up having a great season --

Congratulations Girls
We are Proud of your Accomplishment





 

Monday, June 15, 2015

10 Week Body Transformation is back!!

Was lucky enough to attend a weekend Summit earlier this year --got allot of great info on Fat Loss (people hate this term) Training and Metabolic Finishers and Density Circuits. So 8 weeks ago I started Cat on a "New" routine using this info to see if we could enhance her physique-----

Her Training--------First thing ---NO Steady state (LONG DURATION) cardio ---this means cardio classes, jump/kick classes or running outside/treadmill. 5 workouts a week One day 1on1---Peripheral Heart Action Circuits 2 days--Heavy Legs 1 Day & 1 Day Interval/Supersets. Her food was clean and I had her try a new cycle food plan the last 2 weeks -it works!!!!--this really leaned her out..........Remember 1st rule ---find something you like to do for exercise --if you like it you will most likely continue to do it. Bottom line any kind of movement is good and heart healthy. You are NOT wasting your time. So a Group X Class or power walking and some of these other group classes are great for beginners or when you're coming back from injury. If you do go to a class, make sure they have a few options to work your backside --Rows & TRX ----we are working our Front Side (chest, quads etc.) too much -----this imbalance could lead to injury.........or schedule a day or 2 in the weight room to work your posterior chain.

But to get to the NEXT level -LADIES you need to get strong and get on a great program! Get to the weight room --and please don't jump on a bosu ball and do a lateral raise --I will personally puncture the bosu............Deadlifts, squats, Rows, Cleans........ With Cat we are trying to create an athletic physique not only looking the part, but moving like one also. Why you're not losing fat... My favorite phrase -you can’t out train a bad diet. Get a plan! Too much cardio -you could actually increase your cortisol, which will force your body to store more fat =skinny fat! You see it all the time. People work their butts off (figuratively that is, because at the end of the day their flabby backside is still there). They train and wonder ‘why am I not getting lean?’

Is this you or someone you know? Why?????
Age-yes we start to lose muscle and gain body fat. Unfortunately, it’s easier to lose muscle than it is to lose fat. Our bodies PREFER to use lean muscle tissue for energy over our fat storage.

Hormones- Fat storing hormones like cortisol wreak havoc with belly fat.

Poor eating/Lack of sleep -------raises more havoc on your metabolism.

Work out plan ------if your goal is fat loss -you train for it. Not just a collection of exercises. Not Random -oh I'll do this today. Have the right plan!

Ok what's next?

What is the Body Transformation Program? It's a 10 week program designed to take the guess work away. You work with me 1on1 once a week. I give you a workout plan for the rest of the week. It takes 5-6 workouts a week. The strategy is to combine high intensity interval training, strength training and a nutrition plan. With everything in place you can actually force your body to harness body fat as energy by putting your metabolism into Afterburn. This type of workout will also boost your fat-burning hormones. (I will not make up run on the treadmill for long periods because it may actually increase fat storing hormones like cortisol.) But remember It only works if you eat clean ----you can still get strong and more flexible --but food is the key to get to that next level!

Now when you use a combination of my workouts that increase the right hormones to promote fat loss and a sound nutrition plan and some tricks to speed up your metabolism, you'll get those results, no matter your age (Yes Cat is in her 40's)
Sample workout finisher for Cat: Set your timer for 5-10 minutes (depending on your level). Do the following circuit in order-- As Many Rounds As Possible (AMRAP):

  • Burpees 10 reps
  • prisoner squat 10 reps
  • renegade row 5 ea
  • leg lifts 12 reps (rev crunch)

Not Sure??? Try a FREE workout!!!!

Friday, May 1, 2015

We're Back!!!!

Finally Outside 630pm Monday & Wednesday 33 Providence Rd Westford

Monday, March 23, 2015

You must Lift to Lose!

Ladies -get to the weight room!

Today:
Chest Pyramid -Light 12 reps-- Medium 10 reps ----Heavy 8 Reps ----Medium 10 Reps----Light 12 reps NO REST

A circuit I call "Three's Company"
3 Different Push-up variations (progression)
3 Different Leg Plyo variations (progression)
3 Different Burpee variations (progression)
3 exercises in a Tri-set rest 30

Great Job Cat!

Wednesday, March 18, 2015

Can we ever play Outside????? Enough Already.....

Well enough already. Let's get Outside!!!!!!!!!!!!!