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!!!!!!!!!!!!!

Wednesday, March 11, 2015

Is your Program in Place?

Body Transformation where do I begin? A story like this is why I love my profession. Seeing someone reach their goal is a great feeling. Seeing someone go above and beyond that goal is amazing! If anyone has had a remarkable Body/Life Transformation it’s Catherine Wright. She would be the first to tell you she was in a bad place at one time in her life. Emotionally and physically. That one time unfortunately lasted many years. She was “plus size” in her mid-twenties a size 18 to be precise and not feeling good about herself. She was unhappy in her own skin, but had come to a realization that she needed to make major changes. She was sick and tired of feeling “sick and tired”.

She knew she had to live her life differently and had to do it on her own terms. When she first started on her journey she didn’t make things complicated. She exercised every day and not with long drawn out sessions. And cut her food portions in half. This worked –yes calories in/calories out! In a year and a half she was able to drop over 100lbs!! That’s amazing! But life sometimes gets in the way. Stress and more stress. Before you know it the weight starts to creep back on and Cat put back on 35lbs. But this didn’t stop her. She made major changes in her personal life and got back on track losing most of the weight she had put on---again great work!

Now in her 40’s she didn’t want to fall into that “yo-yo” syndrome where your weight goes up and down. She was at a comfortable weight but part of her wanted to take her physique to the “next level”. How would she be able to get this done? Yes I first met Cat on that damn treadmill. She was in the hamster section of the gym. Yes the road to nowhere. People I’m teasing!!! How could I convince a “cardio queen” that her routine was in maintenance mode and her body had adapted. That she needed to make appropriate changes in order to get to that “next level”. This wasn’t going to be easy. I just had to be honest. First thing, I had her slowly cut down any steady-state cardio or aerobic classes. This was like taking my Granddaughter’s “oh oh” stuffed toy from her------not easy! If endless cardio has been part of your routine for years it’s tough to move away from it. But if you want to look like an athlete you have to train more like one. That means moderate to heavy weights and that’s your number 1 priority not a 5 mile run or cheerleader class! (Yes send cards and letters to me not Cat!)

Even though Cat was around gyms for a while now. She didn’t wander over to the weight rooms. This was going to be all new to her. So she dipped her toe in the water and jumped in! She was in decent shape but her muscle wasn’t defined and they didn’t have that shape she was looking for. Weight training was going to be in her future and not those pink dumbbells or plastic barbells. Weights and machines. So we made the necessary changes –off the treadmill and headed to the dark side. At this point I no longer had to convince Cat of anything. Her body was changing rapidly. This is all she needed to see. She was hooked!

Seeing how hard she pushed herself was very inspirational. Again it wasn’t 3 hours in the gym every day. Workouts were 45 minutes to an hour and several days a week she did HIT training (her cardio) and we did one of my Group Circuits one-one-one. And most importantly her food plan was more in line with putting on some muscle and losing body fat. We increased her protein intake and cut back her portion size of starchy carbs. Once all these variables were put into place her body responded. Shapely muscles, definition and a smaller waist and without old-school cardio!

How important is a sound exercise program and eating right? You can't separate the two and be successful. She got to this stage right away, and as her trainer, the only thing I had left to do was to bring out the champion that was already in her.

After Phase 1 she was really looking like an athlete and we focused more on her legs and shoulders. Again her body responded. With that improvement we started to set more goals. One of those goals was a Photo Shoot. Why not? And remember, establishing goals is one of the most important things to use when trying to lose weight or transform your body. In fact, goal-setting in general is very important in reaching any of our dreams. See Goal Setting

So she made the appointment with Lucie Wicker Photography. A huge step 8 weeks away. Training once again changed. We needed her to peak for that shoot. Her food plan had to be spot on and it was.

I wanted her to feel and look great for her Shoot, and she did. She was so motivated and listened to all the advice I gave her. She worked hard with me and on her own. I'm so proud of her for setting sights high, and making every effort to achieve that goal. She worked hard and proved to herself and everyone what she was capable of. Accomplishing this while maintaining a home and raising a Daughter is a marvelous achievement. Your determination to reach your goal has been admirable.

You are a great role model!
What’s next for Cat? Get ready………… I hope you've been inspired by her journey and make the decision you can get in amazing shape and reach YOUR goals!!!!!!

Tuesday, January 27, 2015

Valslides can go anywhere and under any Conditions!

I can't lie --I never had to walk to school for miles in this weather. I only owned 1 Boot -so I had to Hop!

Here's my snow workout ----NO Excuses!

Monday, December 8, 2014

Brickstone Fitness Andover Ma

Check out our Lunchtime Classes.-----come try a class! Non-members Welcome!

Lunch-time Classes 12:10 
Monday Boot Camp
Tuesday Vinyasa Yoga
Wednesday Boot Camp
Thursday Vinyasa Yoga
Friday Boot Camp

Brickstone Fitness
Check out a Conditioning/Cardio Circuit at one of our Bootcamps!

Saturday, November 22, 2014

Conditioning Circuit -Body Transformation

Ladies time to make that jump! If you're not in the weight-room it's time to consider. If you're looking to transform your body lose bodyfat or get in great shape. Your number one priority should be Resistance Training not Cardio!!!

Thanks Cat!!!!!!!
 
 
Here's an example of a cardio day workout ---a Giant Circuit geared towards conditioning.

Monday, September 29, 2014

You must lift to lose! No Skinny Fat!!!!!!

I originally wrote this back in 2011, but here we go again. Ladies you NEED to lift weights! Enough already..... aerobics has its' place ---yes it's Heart Healthy! The science behind this is everywhere now----If you want that lean sexy look and total body Transformation --please get a good program. Did you ever notice folks that just take certain classes or just run ---their bodies NEVER change --
Stop SKINNY FAT!! --------what is it? That lean appearance in clothes, but in reality the person has a high Bodyfat%---case in point --Nicole cut calories and just ran --so glad she picked up weights!


Just got back from the gym, place was packed. Well part of the gym, the weight room was almost empty besides two ladies doing curls. After they did their set a guy came in and did something. I don’t know what, it was hard to describe, but very interesting.

After my workout I decided to do some Intervals—but on a cardio machine. So I decided to join the masses, it must be great because everyone is here, all the cardio machines were taken, except 1 treadmill, so I jumped on -
NOOOOOO!!!!!

During my warm-up and cool-down I did notice a few things around me. It looks like more people are exercising, which is great. Especially women, I think they know how important cardio is for losing weight and keeping it off. They’re cardio queens! But weights are a different story.

After I finished I decided to go to the stretching area, while I stretched out I happened to over-hear two ladies talking about weight loss. One of the ladies lost 40 + pounds. Yes I’m curious. I had to find out how she did it, so I asked. She explained that she ate super healthy and she ran and did some classes a few times a week. That’s great, but when I asked her if she did any resistance training, she said no. Her main reason was because she wasn’t trying to gain muscles. At this point I was already tired and the trainer in me couldn’t find the energy to explain how it doesn’t work that way –so I went on my merry way. (I’ll straighten her out at a later date!).

Unfortunately, her reasoning is not out of the norm. Many women have a similar mentality toward resistance training. The main flaw in believing that weight training is only for people who want to build muscle is that EVERYONE needs to build muscle for several reasons.

Do you want to look great? Do you want to lose body fat? Then lifting moderate weights with a good program will get you there. Remember skinny-fat? If you don’t, think of someone like a distance runner who was skinny but has loose skin? Without muscle tone, your skin sags and gives you that flabby look. Muscle is what gives women that tight, smooth appearance because it holds everything together. If someone lost a ton of weight, especially if it’s too fast, chances are you could have loose skin and appear shapeless, it’s because you need to implement resistance exercises into your routine. No one ever got six-pack abs or slim triceps by running alone.
Laurie Lifts heavy/moderate Weights!!
Muscle is also crucial to keep your weight from yo-yo-ing. The more lean muscle you have, the faster your metabolism is, and the more fat you burn at rest. The key is Fast Metabolism, not endless running or hour long sessions on the treadmill just to maintain. And as we age it becomes more important. Your metabolism slows down every year after 30, and it’s unrealistic to keep increasing your cardio time to maintain your weight. Muscle is what will keep your metabolism running and keeping fat from making itself comfortable on your backside.

For women, it’s essential to build muscle for bone strength as well. As we age our bones naturally get thinner. Why’s that bad? When your bones are thin, even a minor fall can result in you breaking a bone. I’m not even referring to the nursing home population either. Over 50% of women have osteopenia-the precursor to osteoporosis- starting at age 50! That’s not good!

Lastly, muscle tone look’s great. A strong athletic build is sexy. No one has ever come to me and asked for the “Marathon Look”. And I’m not talking about working out to become the next “Miss Olympia”. And please not the PINK DUMBELLS---(that’s another article).
No Pink DB's

Great shape --but not what I'm talking about

Lean Muscle

If you train the right way, you won’t get bulky. You’ll have a body shape people envy, shapely lean muscle that makes you look curvy in all the right places!