$30 Treadmill Workout
This is a very simple and effective 30 min cardio / full body workout that can be done in about 8 square feet with one piece of equipment - the Valslide - this little gadget can reshape your whole body and I highly recomment it - If you don't already have a pair you can purchase at the following link.
https://valeriewaters.infusionsoft.com/go/vs/leeanne/
Take a few minutes to warm up, and then get ready to SWEAT:
Squats - 20 reps
Skater Jumps - 20 reps
Valslide Reverse Lunge - 20 reps (each leg)
Valslide Side Lunge - 20 reps (each leg)
Valslide Tricep Push-Up - 10 reps
Valslide Mountain Climber - 20 reps
Valslide Belly Robbers - 20 reps
Valslide Sliding Crunch - 20 reps
Do this circuit 3-4 times, with 1-2 minutes rest in between each circuit
Friday, December 25, 2009
Friday, December 11, 2009
The Green Smoothie!! Or Blue!!
I’m still hearing some folks are not getting their snacks in during the day.
Found a great snack option, doesn’t sound good –but try it first. The Green Smoothie!! Or Blue!!
A snack will control your blood sugar. You want to avoid low blood sugar. Don’t go more than 3.5 hours without food. If you get too low your body will crave the “bad” stuff. Keep it level for sustained energy during the day. Small meals spaced apart during your day are the way to go.
A snack is not a “big” meal. Its 100 – 200 calories. Ideally you try to get 1-2 ounces of lean protein and ½ cup – 1 cup of carbs that are low to moderate on the glycemic scale. Fruit by itself doesn’t work – add some almonds or 1 tbsl of natural peanut butter.
Be prepared – don’t go places hungry, if you do you’re asking for trouble!! A low-sugar protein bar will work if you’re on the road. 10-13 Almonds mixed with raisins in a baggy is ideal.
Remember the keys to getting lean.
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
Other snack ideas.
Low fat yogurt and mixed berries
Celery and almond butter
Tablespoon of hummus with baby carrots
Leftovers from the night before make great snacks
I never thought my wife would like a protein shake –this one she loves!!!!
The Green Smoothie!! Or Blue!!
So – yes, the green smoothie... Who knew I could possibly like this? Finally after 6+ months of my RCR girls telling me how good it was, I decided to bite the bullet and try it, and I love it!! This little blend of protein, fruit and spinach is now a staple in my daily diet. I personally am not a fan of fruit, so this helps me get at least two servings in.... I know you want to know how to make it – well here are the directions!! Enjoy!!
In a blender –
1 handful of spinach – best to make sure this is always on bottom, it blends better.
1 scoop of Chocolate, Vanilla, Strawberry or Unflavored Whey Protein
1 cup of fresh or frozen berries or fruit
6 oz of water
And blend – that’s it….
If you are a strawberry banana person – add a fresh banana and frozen strawberries – here you could use the strawberry protein
If you are a Mocha type gal – you can use the Chocolate Whey, with a tsp of dry non caffeinated coffee. If you don’t want fruit you can add some ice to thicken it up
My favorite is chocolate blueberry cherry – so I use the chocolate whey, with ½ cup of frozen blueberries and ½ cup of cherries….
Be creative, have a different smoothie each day, use it for your AM or PM snack -
Found a great snack option, doesn’t sound good –but try it first. The Green Smoothie!! Or Blue!!
A snack will control your blood sugar. You want to avoid low blood sugar. Don’t go more than 3.5 hours without food. If you get too low your body will crave the “bad” stuff. Keep it level for sustained energy during the day. Small meals spaced apart during your day are the way to go.
A snack is not a “big” meal. Its 100 – 200 calories. Ideally you try to get 1-2 ounces of lean protein and ½ cup – 1 cup of carbs that are low to moderate on the glycemic scale. Fruit by itself doesn’t work – add some almonds or 1 tbsl of natural peanut butter.
Be prepared – don’t go places hungry, if you do you’re asking for trouble!! A low-sugar protein bar will work if you’re on the road. 10-13 Almonds mixed with raisins in a baggy is ideal.
Remember the keys to getting lean.
1. Small, frequent meals work. You should consume 5-6 meals per day.
2. Cutting carbs works. For fat loss, starchy carbs in the AM so you can burn off.
3. Vegetables work. Breakfast, lunch, and dinner should be accompanied by a serving of vegetables.
4. Adequate protein works.
5. Fish oil works.
6. Water and green tea works. Drink enough water so your urine is always clear, and don't forget to have 8-12 ounces of green tea each day.
7. Training with a high intensity works. Keep your rest periods short and the intensity high.
Other snack ideas.
Low fat yogurt and mixed berries
Celery and almond butter
Tablespoon of hummus with baby carrots
Leftovers from the night before make great snacks
I never thought my wife would like a protein shake –this one she loves!!!!
The Green Smoothie!! Or Blue!!
So – yes, the green smoothie... Who knew I could possibly like this? Finally after 6+ months of my RCR girls telling me how good it was, I decided to bite the bullet and try it, and I love it!! This little blend of protein, fruit and spinach is now a staple in my daily diet. I personally am not a fan of fruit, so this helps me get at least two servings in.... I know you want to know how to make it – well here are the directions!! Enjoy!!
In a blender –
1 handful of spinach – best to make sure this is always on bottom, it blends better.
1 scoop of Chocolate, Vanilla, Strawberry or Unflavored Whey Protein
1 cup of fresh or frozen berries or fruit
6 oz of water
And blend – that’s it….
If you are a strawberry banana person – add a fresh banana and frozen strawberries – here you could use the strawberry protein
If you are a Mocha type gal – you can use the Chocolate Whey, with a tsp of dry non caffeinated coffee. If you don’t want fruit you can add some ice to thicken it up
My favorite is chocolate blueberry cherry – so I use the chocolate whey, with ½ cup of frozen blueberries and ½ cup of cherries….
Be creative, have a different smoothie each day, use it for your AM or PM snack -
Sunday, December 6, 2009
MarkOne Fitness Outdoor Bootcamp
Well folks, finally have some of my outdoor stuff up and running. This past spring and summer were awful for outdoor bootcamps here in New England. I have to admit I'm a wuss when it comes to the elements - I'm not the postal service, if it's rain, sleet or snow I'm home:)
Here's some basic stuff -LeeAnne was kind enough to come out on a Saturday morning and workout. Thanks sweetie
Here's some basic stuff -LeeAnne was kind enough to come out on a Saturday morning and workout. Thanks sweetie
Wednesday, December 2, 2009
Give the Gift of Fitness This Holiday Season!
Give the Gift of Fitness This Holiday Season!
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
1. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!
2. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! http://www.valslide.com
3. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer www.spriproducts.com.
4. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. http://www.performbetter.com
5. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible. If you’re in the Westford MA area - http://markoneworkout.blogspot.com/
"The holiday season is stressful enough without adding 'find the perfect gift' to your to-do list.” Why not give the gift that will benefit friends and family for a lifetime? If you’re in the position of giving your loved ones a treadmill, then go for it! But seriously there are some great ideas for gifts to promote health and fitness this Holiday Season. These gifts are great and won’t break the bank.
1. Jump Rope. Less than $15, jumping rope is a great approach to physical fitness and a fun, inexpensive gift option for kids or adults. A single 30-minute jump roping session at a moderate speed can burn between 200-300 calories a session. Great bang for your buck!
2. The Valslide, created by Valerie Waters, personal trainer to Hollywood’s elite was created with every level of fitness in mind. Valslide® makes lower body exercises smoother and easier on the body with more effective and immediate results. The simplicity of movement makes this exercise tool an obvious addition to any workout routine. My clients love the Valslide and it can travel anywhere. It’s a great gift and they will love it! http://www.valslide.com
3. Resistance Tubing. Less bulky than dumbbells or weight sets and easily stored, resistance tubes are a great way to strengthen and build muscle. The correct resistance will make a fun and effective workout. Check out SPRI, a leading resistance tubing manufacturer www.spriproducts.com.
4. Heart Rate Monitor. Perfect for a beginner or advanced exerciser. The idea behind a monitor is to accurately track exercise intensity. A heart rate monitor can help individuals know exactly where they’re at. They not only get the most out of their workouts they know when they’re pushing too hard. Some Heart Rate monitors require use of a chest strap make sure to review yours before buying. http://www.performbetter.com
5. Personal Training Sessions. Working with a personal trainer has been shown to increase motivation as well as teach the most safe, efficient exercises. Personal training is the perfect gift for someone interested in starting a new fitness program looking to lose weight or updating their existing routine. Check your local area for certified Trainers and use references if possible. If you’re in the Westford MA area - http://markoneworkout.blogspot.com/
Friday, November 27, 2009
Stability Balls -sizing.
What started as a physical therapy tool and ended up being part of everyone’s workout program, the ball is here to stay. By now I think most of us have seen them and hopefully used this great tool. Surprising some of us haven’t – yes there are a few.
Finding the Size That’s Right For You
This table summarizes the general ball size appropriate for your height and how tall it is (the diameter) when it’s fully inflated.
Please keep in mind that this is only a guideline it really depends on the individual and your leg length. I’m 5’11” and I feel more comfortable with the 55 cm. A better way to get the fit that’s best is that when you are sitting on the ball, your legs should be at a 90-degree angle with your thighs parallel to the floor and your hips at the same height as your knees. However, there are some exercises you may do where a smaller ball might work better; if this applies to you, then you might want to consider having two balls of different size.
For balance, a firmer ball will be more difficult to balance on, so seniors or beginners should consider using a larger, softer ball. And no the ball is not going to explode; it holds me so you’re safe. Actually it supports over 600 pounds.
Typically, the stability balls you will find in most stores are 65 cm; however sometimes you can find a 55 cm ball. If the store nearest you does not have the proper size, try going to a sporting goods store or performbetter.com; they are likely to have a wider variety of sizes.
Most folks assume a SB is only used for core. Yes it’s great for core exercises but don’t limit yourself, its full body. It’s great for most exercises for a change of pace.
If you’re a beginner be careful. Start off with just lying on the ball and getting on and off. Start off with basic crunches and chest presses before you progress to the advanced stuff.
Should you use them? Yes. Sitting or lying on a stability ball helps strengthen your core--no matter which muscle groups you're working.
Crunch
Start by sitting on the exercise ball as if you were sitting on a chair. Slowly lean back and walk your feet forward until the ball is positioned on your lower back region and you are looking toward the ceiling. The top your legs should be parallel to the floor.
Cross your hands on your chest and keep your head in a neutral position looking forward (toward the ceiling). Your chin should not touch your chest at any point
Here are a few great examples for advanced folks:
Pike
Begin in a push-up position with your shins on top of the exercise ball.
Keeping your legs as stiff as possible, use your abs to roll the ball forward, lifting your hips toward the ceiling.
Hold this position for a three count while flexing your abdominal muscles.
Slowly return to the beginning position.
Note: To make easier place the ball closer to your knees.
Push Up with Hands on the Floor
Start by positioning yourself in the standard push-up position, with your hands slightly wider than shoulder width. Place your feet on top of your exercise ball.
Slowly lower yourself to the ground until your chest nearly contacts the floor.
Perform a push-up by pressing yourself from the floor back to the position number 1 (the starting position).
Note: If you are a beginner, place the ball under your thighs in step 1. The closer the ball is placed to your feet, the harder it is to complete the exercise.
Back Extension
Begin by kneeling on the floor in front of stability ball and lie face down so that the ball is at your upper abdominal region. Your head should be facing the floor.
Cross your hands over your chest, and raise your torso approximately six inches.
Hold for a count, then slowly and under control, lower your torso to the starting position.
Note: The further the ball is placed toward your hips, the harder the exercise is to perform.
Note: You can add further resistance by holding weights in your arms as you perform this exercise.
Finding the Size That’s Right For You
This table summarizes the general ball size appropriate for your height and how tall it is (the diameter) when it’s fully inflated.
Please keep in mind that this is only a guideline it really depends on the individual and your leg length. I’m 5’11” and I feel more comfortable with the 55 cm. A better way to get the fit that’s best is that when you are sitting on the ball, your legs should be at a 90-degree angle with your thighs parallel to the floor and your hips at the same height as your knees. However, there are some exercises you may do where a smaller ball might work better; if this applies to you, then you might want to consider having two balls of different size.
For balance, a firmer ball will be more difficult to balance on, so seniors or beginners should consider using a larger, softer ball. And no the ball is not going to explode; it holds me so you’re safe. Actually it supports over 600 pounds.
Typically, the stability balls you will find in most stores are 65 cm; however sometimes you can find a 55 cm ball. If the store nearest you does not have the proper size, try going to a sporting goods store or performbetter.com; they are likely to have a wider variety of sizes.
Most folks assume a SB is only used for core. Yes it’s great for core exercises but don’t limit yourself, its full body. It’s great for most exercises for a change of pace.
If you’re a beginner be careful. Start off with just lying on the ball and getting on and off. Start off with basic crunches and chest presses before you progress to the advanced stuff.
Should you use them? Yes. Sitting or lying on a stability ball helps strengthen your core--no matter which muscle groups you're working.
Crunch
Start by sitting on the exercise ball as if you were sitting on a chair. Slowly lean back and walk your feet forward until the ball is positioned on your lower back region and you are looking toward the ceiling. The top your legs should be parallel to the floor.
Cross your hands on your chest and keep your head in a neutral position looking forward (toward the ceiling). Your chin should not touch your chest at any point
Here are a few great examples for advanced folks:
Pike
Begin in a push-up position with your shins on top of the exercise ball.
Keeping your legs as stiff as possible, use your abs to roll the ball forward, lifting your hips toward the ceiling.
Hold this position for a three count while flexing your abdominal muscles.
Slowly return to the beginning position.
Note: To make easier place the ball closer to your knees.
Push Up with Hands on the Floor
Start by positioning yourself in the standard push-up position, with your hands slightly wider than shoulder width. Place your feet on top of your exercise ball.
Slowly lower yourself to the ground until your chest nearly contacts the floor.
Perform a push-up by pressing yourself from the floor back to the position number 1 (the starting position).
Note: If you are a beginner, place the ball under your thighs in step 1. The closer the ball is placed to your feet, the harder it is to complete the exercise.
Back Extension
Begin by kneeling on the floor in front of stability ball and lie face down so that the ball is at your upper abdominal region. Your head should be facing the floor.
Cross your hands over your chest, and raise your torso approximately six inches.
Hold for a count, then slowly and under control, lower your torso to the starting position.
Note: The further the ball is placed toward your hips, the harder the exercise is to perform.
Note: You can add further resistance by holding weights in your arms as you perform this exercise.
Tuesday, November 3, 2009
Tis the season... Flu Season that is!
It's only November but Flu season is already hitting this area hard. For all you Germaphobes out there what's the best defense?
Seriously, let's stay healthy this year.
Which hand sanitizers kill stomach flu viruses?
Seriously, let's stay healthy this year.
Which hand sanitizers kill stomach flu viruses?
Answer: Germstar®Noro
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.
Washing your hands with soap and water is the best way to get rid of the gastroenteritis viruses. It does not kill them but it washes them off your hands and down the drain. But when you can’t get to a sink, you need something else. Regular 62% alcohol hand sanitizer gels such as regular Purell® do a great job killing rotavirus but are not that great at killing norovirus1 (they are better than nothing, though).
The company Germstar® has specifically designed a hand sanitizer that kills norovirus! It is called Germstar®Noro.
you can only purchase here:
http://www.germstar.com/us/index.php?pg=sanitizers&sub=2
Annie Pryor has created a great site with Q & A and hard facts:
http://www.germstar.com/us/index.php?pg=sanitizers&sub=2
Annie Pryor has created a great site with Q & A and hard facts:
Learn the facts of this Virus:
http://sites.google.com/site/stopthestomachflu/Home
http://sites.google.com/site/stopthestomachflu/Home
How long is a person contagious after having the stomach flu?
Answer: A person is still contagious for at least 3 days after symptoms have stopped. A person is contagious starting from the moment they start to feel sick and possibly even a little bit before that. In one study, Noroviruses were detected in the stool individuals 15 hours after they ingested norovirus1. Usually symptoms don't start until 24-48 hours after ingestion. So, if people don't wash their hands well after using the bathroom, they can spread the germs to others before they even know they are going to get sick. People are contagious for at least 3 days after all stomach flu (viral gastroenteritis) symptoms have completely stopped and they feel perfectly fine. That means that even when they feel fine they still have the virus in their stool for at least 3 days. Studies have shown that the viruses are present in the stool for two weeks and sometimes longer so a person can be contagious even longer. If your child suffered from Rotavirus, they are definitely contagious for 2 weeks or more. This is why it is so important to wash your hands well after you go to the bathroom and keep you bathroom clean.
The other nasty virus H1N1:
H1N1 TIPS
Dr. Vinay Goyal is an MBBS, DRM, DNB (Intensist and Thryoid Specialist) who shares the following insights as to how to prevent or mitigate H1N1 and other flus. He states: While you are still healthy and not showing any symptoms of H1N1 infection in order to prevent proliferation, aggravation of symptoms and development of secondary infections some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 or Tamiflu).1. Frequent hand washing (well highlighted in all official communications).2. “Hands-off-the-face” approach. Resist all temptations to touch any part of the face (other than eating, bathing)3. Gargle twice a day with warm salt water (Listerine is fine if you don’t like salt). H1N1 takes 2-3 days after initial infection in the throat/nasal cavity to proliferate (grow) and show characteristic symptoms. Simple gargling prevents proliferation. Gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don’t underestimate the effectiveness of this method.4. Clean your nostrils at least once every day using Q-tips dipped in warm salt water. You can also use a Netti Pot.5. Boost natural immunity with foods loaded with vitamin C.6. Drink many warm liquids including tea, coffee and hot water with lemon. Doing so helps clear viral populations by sweeping them down into the stomach where they are not able to survive.
H1N1 TIPS
Dr. Vinay Goyal is an MBBS, DRM, DNB (Intensist and Thryoid Specialist) who shares the following insights as to how to prevent or mitigate H1N1 and other flus. He states: While you are still healthy and not showing any symptoms of H1N1 infection in order to prevent proliferation, aggravation of symptoms and development of secondary infections some very simple steps, not fully highlighted in most official communications, can be practiced (instead of focusing on how to stock N95 or Tamiflu).1. Frequent hand washing (well highlighted in all official communications).2. “Hands-off-the-face” approach. Resist all temptations to touch any part of the face (other than eating, bathing)3. Gargle twice a day with warm salt water (Listerine is fine if you don’t like salt). H1N1 takes 2-3 days after initial infection in the throat/nasal cavity to proliferate (grow) and show characteristic symptoms. Simple gargling prevents proliferation. Gargling with salt water has the same effect on a healthy individual that Tamiflu has on an infected one. Don’t underestimate the effectiveness of this method.4. Clean your nostrils at least once every day using Q-tips dipped in warm salt water. You can also use a Netti Pot.5. Boost natural immunity with foods loaded with vitamin C.6. Drink many warm liquids including tea, coffee and hot water with lemon. Doing so helps clear viral populations by sweeping them down into the stomach where they are not able to survive.
Stay Healthy!!
Sunday, November 1, 2009
JC Leg Cranks
Great Leg Finisher from JC Santana.
Here’s LeeAnne demonstrating the advanced version (no recovery) workout after working Legs.
2 sets
No rest between exercises
BW Squats 24 reps
Alternate Lunges 12 reps (each leg)
Alternate Split Jump 12 reps (each leg)
Squat Jumps 24 reps
Be careful if you have knee issues. Progressions start with a rest recovery.
Here’s LeeAnne demonstrating the advanced version (no recovery) workout after working Legs.
2 sets
No rest between exercises
BW Squats 24 reps
Alternate Lunges 12 reps (each leg)
Alternate Split Jump 12 reps (each leg)
Squat Jumps 24 reps
Be careful if you have knee issues. Progressions start with a rest recovery.
Friday, October 30, 2009
Balsamic Chicken Breasts
Balsamic Chicken Breasts
Nutritional Information
Calories: 130 Carbohydrate: 6g Protein: 20g Fat: 4g
Ingredients4 (4-oz) chicken breasts, skinned and boneless 2 teaspoons extra-virgin olive oil 3small cloves garlic, pressed 8 oz fresh mushrooms, quartered 3 tablespoons balsamic vinegar ½ cup low-sodium chicken broth ½ teaspoon dried thyme, crushed Freshly ground black pepper to taste 1 chopped fresh parsley for garnish
Directions
Coat a 10-inch skillet with nonstick vegetable spray. Heat over medium heat. When hot, add chicken and cook until light brown, about 3 minutes on each side. Transfer chicken to a plate. Add olive oil to pan, sauté garlic and mushrooms briefly, being careful not to burn garlic. Return chicken to pan, add vinegar, chicken broth, thyme and pepper. Reduce heat, cover and simmer for 15 minutes or until chicken is cooked. Juices will run clear when meat is pierced in its thickest part with a fork. Transfer to serving dish and top chicken with mushrooms and pan sauce. Sprinkle with chopped parsley.
Nutritional Information
Calories: 130 Carbohydrate: 6g Protein: 20g Fat: 4g
Ingredients4 (4-oz) chicken breasts, skinned and boneless 2 teaspoons extra-virgin olive oil 3small cloves garlic, pressed 8 oz fresh mushrooms, quartered 3 tablespoons balsamic vinegar ½ cup low-sodium chicken broth ½ teaspoon dried thyme, crushed Freshly ground black pepper to taste 1 chopped fresh parsley for garnish
Directions
Coat a 10-inch skillet with nonstick vegetable spray. Heat over medium heat. When hot, add chicken and cook until light brown, about 3 minutes on each side. Transfer chicken to a plate. Add olive oil to pan, sauté garlic and mushrooms briefly, being careful not to burn garlic. Return chicken to pan, add vinegar, chicken broth, thyme and pepper. Reduce heat, cover and simmer for 15 minutes or until chicken is cooked. Juices will run clear when meat is pierced in its thickest part with a fork. Transfer to serving dish and top chicken with mushrooms and pan sauce. Sprinkle with chopped parsley.
Saturday, October 10, 2009
Beneficial effects of exercise
If anyone is interested in reviewing current research here’s another one on aerobic exercise.
The study took 58 people doing just aerobics, (slow cardio) 5 days per week for 12 weeks (burning 500 calories per session). The average weight loss over the 12 weeks was 7lbs (there was a huge variance). But almost half (26 of the 58) who did participant only lost 1-2lbs over the entire 12 weeks. Again, 3 months of “aerobics only” produced limited results (not the way to go).
But on the positive side –HEALTH ---yes this type of training is “heart healthy” and is very beneficial in that regard.
This study confirms that steady state aerobic exercise is not the way to train if your goal is fat loss and body composition change, there are better methods for training (resistance training, intervals, bootcamp).
(Thanks to Craig Ballantyne for publishing this study)
**Br J Sports Med. 2009 Sep 29.Beneficial effects of exercise: shifting the focus from body weight to other markers of health.
King N, Hopkins M, Caudwell P, Stubbs J, Blundell J.
QUT, Australia;
BACKGROUND: Exercise is widely promoted as a method of weight management, whilst the other health benefits are often ignored. The purpose of this study was to examine whether exercise-induced improvements in health are influenced by changes in body weight.
METHODS: Fifty-eight sedentary overweight/obese men and women (BMI 31.8 +/-4.5kg/m2) participated in a 12 week supervised aerobic exercise intervention (70% heart rate max, 5 times a week, 500kcal per session). Body composition, anthropometric parameters, aerobic capacity, blood pressure and acute psychological response to exercise were measured at weeks 0 and 12.
RESULTS: Mean reduction in body weight was -3.3 +/-3.63kg (P<0.01). However, 26 of the 58 participants failed to attain the predicted weight loss estimated from individuals' exercise-induced energy expenditure. Their mean weight loss was only -0.9 +/-1.8kg (P<0.01). Despite attaining lower than predicted weight reduction, these individuals experienced significant increases in aerobic capacity (6.3 +/-6.0ml.kg-1.min-1; P<0.01), decreased systolic (-6.00 +/-11.5mmHg; P<0.05) and diastolic blood pressure (-3.9 +/-5.8mmHg; P<0.01), waist circumference (-3.7 +/-2.7cm; P<0.01) and resting heart rate (-4.8+/-8.9bpm, p<0.001). In addition, these individuals experienced an acute exercise-induced increase in positive mood.
CONCLUSIONS: These data demonstrate that significant and meaningful health benefits can be achieved even in the presence of lower than expected exercise-induced weight loss. Less successful reduction in body weight does not undermine the beneficial effects of aerobic exercise.
From a public health perspective, exercise should be encouraged and the emphasis on weight loss reduced.
The study took 58 people doing just aerobics, (slow cardio) 5 days per week for 12 weeks (burning 500 calories per session). The average weight loss over the 12 weeks was 7lbs (there was a huge variance). But almost half (26 of the 58) who did participant only lost 1-2lbs over the entire 12 weeks. Again, 3 months of “aerobics only” produced limited results (not the way to go).
But on the positive side –HEALTH ---yes this type of training is “heart healthy” and is very beneficial in that regard.
This study confirms that steady state aerobic exercise is not the way to train if your goal is fat loss and body composition change, there are better methods for training (resistance training, intervals, bootcamp).
(Thanks to Craig Ballantyne for publishing this study)
**Br J Sports Med. 2009 Sep 29.Beneficial effects of exercise: shifting the focus from body weight to other markers of health.
King N, Hopkins M, Caudwell P, Stubbs J, Blundell J.
QUT, Australia;
BACKGROUND: Exercise is widely promoted as a method of weight management, whilst the other health benefits are often ignored. The purpose of this study was to examine whether exercise-induced improvements in health are influenced by changes in body weight.
METHODS: Fifty-eight sedentary overweight/obese men and women (BMI 31.8 +/-4.5kg/m2) participated in a 12 week supervised aerobic exercise intervention (70% heart rate max, 5 times a week, 500kcal per session). Body composition, anthropometric parameters, aerobic capacity, blood pressure and acute psychological response to exercise were measured at weeks 0 and 12.
RESULTS: Mean reduction in body weight was -3.3 +/-3.63kg (P<0.01). However, 26 of the 58 participants failed to attain the predicted weight loss estimated from individuals' exercise-induced energy expenditure. Their mean weight loss was only -0.9 +/-1.8kg (P<0.01). Despite attaining lower than predicted weight reduction, these individuals experienced significant increases in aerobic capacity (6.3 +/-6.0ml.kg-1.min-1; P<0.01), decreased systolic (-6.00 +/-11.5mmHg; P<0.05) and diastolic blood pressure (-3.9 +/-5.8mmHg; P<0.01), waist circumference (-3.7 +/-2.7cm; P<0.01) and resting heart rate (-4.8+/-8.9bpm, p<0.001). In addition, these individuals experienced an acute exercise-induced increase in positive mood.
CONCLUSIONS: These data demonstrate that significant and meaningful health benefits can be achieved even in the presence of lower than expected exercise-induced weight loss. Less successful reduction in body weight does not undermine the beneficial effects of aerobic exercise.
From a public health perspective, exercise should be encouraged and the emphasis on weight loss reduced.
Sunday, September 27, 2009
Should YOU run?
Last week I sent out Mike Boyle’s article on “Why (Most) Women Shouldn’t Run” knowing it would elicit some strong opinions, and yes it did. But again not everyone is going to agree and I for one would never discourage someone from exercising. So if running is a big part of your fitness plan then keep moving and enjoy your runs.
Reasons why running could be a negative:
1) Injuries
For me personally and as a Personal Trainer I would never include DISTANCE running as part of a beginner’s program or a fat loss program for anyone, female or male. I look out my window everyday and see runners go up and down my street day and night. One thing in common, their bodies NEVER change and we’re talking years of training and logging many miles. Doesn't that tell you something? For most of us long distance running doesn’t change your body. I watch some of these people running and it just looks painful. It’s more of a speed limp not a smooth athletic run. How can they possibly think that this is good for them? In all my years of working with clients I have never meet a person over 30 years old that runs consistently that hasn’t suffered an injury from running. So please understand what you’re getting yourself into if you decide to take up running and please take precautions. My issue with distance running is the constant pounding your body takes. Within any given mile, there are about 1500 foot strikes. Think about that. You better have a great pair of running shoes and great running form
2) Need variety in your training
The fact of the matter is, most (read: not all) people shouldn't’t be running (especially women). What’s the first thing that women do to get into shape? They’re off to Sport’s Authority buying the latest running shoes and go jogging the next day. What’s the first piece of equipment that women will gravitate towards if they have never set foot in a gym before? The treadmill. Once in the gym and after they get comfortable they stick with that piece of equipment and end up making running the biggest part of their fitness plan. If your plan includes just running than your body will eventually stop responding. This type of exercise is considered steady-state cardio. Your body adapts extremely fast to steady-state cardio and you'll burn fewer and fewer calories the more you do.
Most of the clients that come to me are looking to change their bodies and get in shape. Many of these are average people who aren't active, and certainly aren't runners. But they want to look fit and in shape. With this type of clientele, I'd never start them off with a long jog which would be equivalent to 1,500 reps of a one-legged polymeric exercise. That would be irresponsible on my part and my client would most likely suffer some sort of lower-body injury. Not what we want.
Who should run?
1) Folks training for an endurance event.
2) If your sport requires running and you want to train for that sport.
3) If it’s the only type of exercise you enjoy.
4) If you love the outdoors and look forward to that “runners high” –I’m not going to discourage you.
5) If your running is interval training –hills, walk/run or sprint.
6) Yes aerobic type training is heart healthy
Sprinting is NOT the running I’m talking about.
Now some people might say that they see me running at the track. Why is it ok for me……? Yes that’s true. I love sprints, 50-70 yards. Believe it or not running sprints is actually safer than distance running over time. Keep in mind, you have to prepare your body to sprint. And sprinting is advanced work and you have to build up to it and prepare your body before and all out effort sprint. It’s critical if you decide to start a sprinting program that you stretch, foam roll and resistance train before embarking on this type of training. Now we’re not sprinting everyday, 1 -3 times a week will burn body fat and improve your conditioning level beyond belief. The drawback, sprints are tough, intervals are hell. Most people that run for distance want nothing to do with this type of workout program. Too bad for them I think they’re missing out on a superior workout.
Please keep in mind, that I am NOT saying that running is “bad” for everyone, nor am I saying that it is “bad” in general. But what I am saying is that there are better ways to get into shape and drop body fat. And that’s the point…you need to be in shape to run. In doing so, your body will be able to handle the stress MUCH more efficiently and you will be less prone to all of those nagging injuries that come with being a distance runner.
Confused? Hope not. If you’re looking to start an exercise program, let’s talk. Let’s make sure you’re taking the safest and best route. If running is part of your routine, please make sure you understand that it’s an advanced exercise and it isn't for beginners or out of shape people trying to get fit. For those individuals, there are better choices.
And keep in mind your goals, if it’s losing weight, getting leaner and changing your body’s shape running doesn't have to be a part of your routine. On the other hand, if you have a goal of completing an endurance event or just enjoy running, you'll need to make sure your program includes injury prevention strength exercises. Make sure your fitness program includes some bodyweight exercises, functional work to correct any potential muscle imbalances, single-leg movements, and core/abs strengthening. The last thing you want is to be sitting on the sidelines recovering from an injury.
Train safe and Train smart!
Reasons why running could be a negative:
1) Injuries
For me personally and as a Personal Trainer I would never include DISTANCE running as part of a beginner’s program or a fat loss program for anyone, female or male. I look out my window everyday and see runners go up and down my street day and night. One thing in common, their bodies NEVER change and we’re talking years of training and logging many miles. Doesn't that tell you something? For most of us long distance running doesn’t change your body. I watch some of these people running and it just looks painful. It’s more of a speed limp not a smooth athletic run. How can they possibly think that this is good for them? In all my years of working with clients I have never meet a person over 30 years old that runs consistently that hasn’t suffered an injury from running. So please understand what you’re getting yourself into if you decide to take up running and please take precautions. My issue with distance running is the constant pounding your body takes. Within any given mile, there are about 1500 foot strikes. Think about that. You better have a great pair of running shoes and great running form
2) Need variety in your training
The fact of the matter is, most (read: not all) people shouldn't’t be running (especially women). What’s the first thing that women do to get into shape? They’re off to Sport’s Authority buying the latest running shoes and go jogging the next day. What’s the first piece of equipment that women will gravitate towards if they have never set foot in a gym before? The treadmill. Once in the gym and after they get comfortable they stick with that piece of equipment and end up making running the biggest part of their fitness plan. If your plan includes just running than your body will eventually stop responding. This type of exercise is considered steady-state cardio. Your body adapts extremely fast to steady-state cardio and you'll burn fewer and fewer calories the more you do.
Most of the clients that come to me are looking to change their bodies and get in shape. Many of these are average people who aren't active, and certainly aren't runners. But they want to look fit and in shape. With this type of clientele, I'd never start them off with a long jog which would be equivalent to 1,500 reps of a one-legged polymeric exercise. That would be irresponsible on my part and my client would most likely suffer some sort of lower-body injury. Not what we want.
Who should run?
1) Folks training for an endurance event.
2) If your sport requires running and you want to train for that sport.
3) If it’s the only type of exercise you enjoy.
4) If you love the outdoors and look forward to that “runners high” –I’m not going to discourage you.
5) If your running is interval training –hills, walk/run or sprint.
6) Yes aerobic type training is heart healthy
Sprinting is NOT the running I’m talking about.
Now some people might say that they see me running at the track. Why is it ok for me……? Yes that’s true. I love sprints, 50-70 yards. Believe it or not running sprints is actually safer than distance running over time. Keep in mind, you have to prepare your body to sprint. And sprinting is advanced work and you have to build up to it and prepare your body before and all out effort sprint. It’s critical if you decide to start a sprinting program that you stretch, foam roll and resistance train before embarking on this type of training. Now we’re not sprinting everyday, 1 -3 times a week will burn body fat and improve your conditioning level beyond belief. The drawback, sprints are tough, intervals are hell. Most people that run for distance want nothing to do with this type of workout program. Too bad for them I think they’re missing out on a superior workout.
Please keep in mind, that I am NOT saying that running is “bad” for everyone, nor am I saying that it is “bad” in general. But what I am saying is that there are better ways to get into shape and drop body fat. And that’s the point…you need to be in shape to run. In doing so, your body will be able to handle the stress MUCH more efficiently and you will be less prone to all of those nagging injuries that come with being a distance runner.
Confused? Hope not. If you’re looking to start an exercise program, let’s talk. Let’s make sure you’re taking the safest and best route. If running is part of your routine, please make sure you understand that it’s an advanced exercise and it isn't for beginners or out of shape people trying to get fit. For those individuals, there are better choices.
And keep in mind your goals, if it’s losing weight, getting leaner and changing your body’s shape running doesn't have to be a part of your routine. On the other hand, if you have a goal of completing an endurance event or just enjoy running, you'll need to make sure your program includes injury prevention strength exercises. Make sure your fitness program includes some bodyweight exercises, functional work to correct any potential muscle imbalances, single-leg movements, and core/abs strengthening. The last thing you want is to be sitting on the sidelines recovering from an injury.
Train safe and Train smart!
Sunday, September 20, 2009
Why (Most) Women Shouldn't Run
This might be good timing, this article has been around for a while and when it originally came out it stirred up allot of controversy. As you know, I'm not a huge fan of running for fat loss or for beginners. But last week I talked to a client that used to work out at the gym I worked at. After a short "catching up" conversation she informed me she was "trying to get back into shape" and "trying to lose a few pounds" by starting a running program. Not what I wanted to hear, but I understand that type of mentality is still out there. Again there are many other ways to successful weight loss without injuring yourself -sorry running isn't one of them. I will expand on this in a future article, but for now please read Mike's article and tell me what you think...........
By Michael Boyle
I really like Diane Lee's quote, "You can't run to get fit, you need to be fit to run." In fact, I've used it in numerous presentations and articles. It really resonates with me. Simple, to the point. I'm going to take the idea one step further. I'm not sure most women should run. When I say this in seminars, it really pisses off the female runners. Sorry, I'm not worried about you; I'm worried about all the other women. If you are a runner and healthy, read on, but realize that you are the exception, not the rule. I'm going to go from bad to worse. Here's a riddle for you. Q- What do most female runners look like?A- Male runners.Ever ask yourself why? I'm going to let you in on a little secret. Women who run successfully for long periods of time were made to run. They look just like men runners. Good female runners generally do not look like plus-size models. It's not a question of cause and effect; it's a question of natural selection. You can't run to get that cute little runner's body. It's actually reversed. You have to have that cute little runner's body to survive running. Why do I say this? Two simple reasons. Anatomy and physics. My favorite two sciences. No matter how hard you try or how well you eat, you can't change your skeleton. The problem with most women and running comes down to something they call Q angle in sportsmedicine. I won't bore you with the details, but it boils down to this. Wider hips make for narrow knees. This angle of hip to knee creates problems. Problems are magnified based on the number of steps. The average person gets about 1500 foot strikes per mile. Do the math on your 5-mile run. Running produces forces in the area of two to five times bodyweight per foot contact. Do we need more math? Let's go back to our elite female runner. Look at her body. You will generally see two things. She has narrow hips and she has small breasts. I know, there may be exceptions, but at the elite level, I doubt it. One thought process would say, Great, my hips and breasts will decrease in size if I run. The other thought process is more logical. Women with larger breasts and wider hips don't make good runners. It is the same logic as why there are no large gymnasts or figure skaters. Physics. Big people rotate slower. Natural selection rules it out. So what happens when a "normal" woman begins to run? She becomes a statistic. She becomes a physical-therapy client as she tries to shovel you-know-what against the tide. Her wider knees cause her to develop foot problems or most likely knee problems. Her greater body weight causes greater ground reaction forces. Greater ground reaction forces stress muscle tissue and breast tissue. Get my drift yet? The end result is likely to be hurt and saggy instead of the cute and little. The bottom line: Running is not good for most females. If you want higher-intensity exercise, ride a stationary bike. Take a spin class, use a stairclimber, and don't run.
PS- The best stuff is the hard stuff. Use the AirDyne Bike or the StepMill. Don't take the easy way out.
By Michael Boyle Reproduced with permission
By Michael Boyle
I really like Diane Lee's quote, "You can't run to get fit, you need to be fit to run." In fact, I've used it in numerous presentations and articles. It really resonates with me. Simple, to the point. I'm going to take the idea one step further. I'm not sure most women should run. When I say this in seminars, it really pisses off the female runners. Sorry, I'm not worried about you; I'm worried about all the other women. If you are a runner and healthy, read on, but realize that you are the exception, not the rule. I'm going to go from bad to worse. Here's a riddle for you. Q- What do most female runners look like?A- Male runners.Ever ask yourself why? I'm going to let you in on a little secret. Women who run successfully for long periods of time were made to run. They look just like men runners. Good female runners generally do not look like plus-size models. It's not a question of cause and effect; it's a question of natural selection. You can't run to get that cute little runner's body. It's actually reversed. You have to have that cute little runner's body to survive running. Why do I say this? Two simple reasons. Anatomy and physics. My favorite two sciences. No matter how hard you try or how well you eat, you can't change your skeleton. The problem with most women and running comes down to something they call Q angle in sportsmedicine. I won't bore you with the details, but it boils down to this. Wider hips make for narrow knees. This angle of hip to knee creates problems. Problems are magnified based on the number of steps. The average person gets about 1500 foot strikes per mile. Do the math on your 5-mile run. Running produces forces in the area of two to five times bodyweight per foot contact. Do we need more math? Let's go back to our elite female runner. Look at her body. You will generally see two things. She has narrow hips and she has small breasts. I know, there may be exceptions, but at the elite level, I doubt it. One thought process would say, Great, my hips and breasts will decrease in size if I run. The other thought process is more logical. Women with larger breasts and wider hips don't make good runners. It is the same logic as why there are no large gymnasts or figure skaters. Physics. Big people rotate slower. Natural selection rules it out. So what happens when a "normal" woman begins to run? She becomes a statistic. She becomes a physical-therapy client as she tries to shovel you-know-what against the tide. Her wider knees cause her to develop foot problems or most likely knee problems. Her greater body weight causes greater ground reaction forces. Greater ground reaction forces stress muscle tissue and breast tissue. Get my drift yet? The end result is likely to be hurt and saggy instead of the cute and little. The bottom line: Running is not good for most females. If you want higher-intensity exercise, ride a stationary bike. Take a spin class, use a stairclimber, and don't run.
PS- The best stuff is the hard stuff. Use the AirDyne Bike or the StepMill. Don't take the easy way out.
By Michael Boyle Reproduced with permission
Sunday, September 13, 2009
Conditioning work
In addition to resistance exercise, you should also include some conditioning exercise, often called cardio. Don’t confuse steady state aerobics like long jogs, bike rides, or the Elliptical as your conditioning work, this type of exercise is not all that effective for fat loss or true conditioning.
If you're healthy and in fairly good shape try high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again. This type of cardio work has been shown to be the most effective form of conditioning work and for burning body fat.
Here’s LeeAnne demonstrating one of my favorite forms of conditioning exercise: interval circuits.
Today is 40s work and 20s rest –repeat total Circuit 2-4 times –rest 2min between Circuit.
And believe it or not, this workout is way more effective at burning fat and improving her conditioning than 45-60 minutes of walking or jogging!
Circuit 1
1) Valside Rev Lunge with row (one-side)
2) Valside Rev Lunge with row (other side)
3) Split Jump
4) Bosu pushup
5) Core Plank with disk
6) MB thrust with press
7) Wide Narrow BW Squat
Circuit 2
1) Step Reach Lunge with MB push
2) Jumping Jack with rear delt
3) T Rotation
4) Smash non-bounce MB
5) Bar situp w/leg raise
6) 5 dot drill
7) MB Step jump
If you're healthy and in fairly good shape try high intensity interval exercise, in which you work really hard for 20-90 seconds, rest, work hard again, rest again. This type of cardio work has been shown to be the most effective form of conditioning work and for burning body fat.
Here’s LeeAnne demonstrating one of my favorite forms of conditioning exercise: interval circuits.
Today is 40s work and 20s rest –repeat total Circuit 2-4 times –rest 2min between Circuit.
And believe it or not, this workout is way more effective at burning fat and improving her conditioning than 45-60 minutes of walking or jogging!
Circuit 1
1) Valside Rev Lunge with row (one-side)
2) Valside Rev Lunge with row (other side)
3) Split Jump
4) Bosu pushup
5) Core Plank with disk
6) MB thrust with press
7) Wide Narrow BW Squat
Circuit 2
1) Step Reach Lunge with MB push
2) Jumping Jack with rear delt
3) T Rotation
4) Smash non-bounce MB
5) Bar situp w/leg raise
6) 5 dot drill
7) MB Step jump
Saturday, September 5, 2009
A little Met workout
LeeAnne will demonstrate
40seconds work
15 sec rest
each circuit 2-3 sets
rest 1 -2 min between circuits
Circuit 1
DB Squat & Press
½ Jacks –(try not to collapse your knees!)
BB Bent over Row
Skaters
SB Bridges
Hill Run 15.0 incline 4.5 speed
Bosu pushup
Circuit 2
DB Reach Lunge & Press
DB Step-ups
SB Press
Bosu Lateral Shuffle
Valslide 1-arm Push Away
Hill Run 15.0 incline 4.5 speed
Valslide Reverse Lunge w/Lateral Raise & Front Raise
40seconds work
15 sec rest
each circuit 2-3 sets
rest 1 -2 min between circuits
Circuit 1
DB Squat & Press
½ Jacks –(try not to collapse your knees!)
BB Bent over Row
Skaters
SB Bridges
Hill Run 15.0 incline 4.5 speed
Bosu pushup
Circuit 2
DB Reach Lunge & Press
DB Step-ups
SB Press
Bosu Lateral Shuffle
Valslide 1-arm Push Away
Hill Run 15.0 incline 4.5 speed
Valslide Reverse Lunge w/Lateral Raise & Front Raise
Thursday, August 27, 2009
Are you too busy to workout? C'mon.....
I’m Too Busy to Workout—What Can I Do?
Well, first thing what are your goals? If its fat loss then you need to find time, it takes some effort. Before anything you have to make sure you’re eating correctly. You need to watch your diet when you’re unable to be as active. As you get older, your metabolism slows down, and this means you’ll put (fat) weight on more quickly and easily if you’re not focused. Try these tips…
My number one tip is keeping a Food Journal –sorry but it works, especially in the beginning of a fitness plan.
Hey, I asked about working out………
Yes but FOOD FIRST.
Your workouts must count. If you’re limited for time, choose weights not running or aerobics. Meaning resistance training 2 or 3 times a week must be full body workouts and Interval training. It’s crucial to make the most of the 2 or 3 sessions you do have, try to push yourself as hard as you can without jeopardizing good form.
If you normally snack on unhealthy foods, it might be a good idea to make changes. Replace your snacks with low glycemic vegetables like fresh celery, radishes, cabbage, cucumbers, zucchini, broccoli, or cauliflower. The fiber in the raw vegetables will fill you up and you’ll be cutting calories.
Find ways to stay active and to keep that body moving!
• Park your car further away than you normally do at work and then walk into the building.
• Take the stairs whenever there’s an option.
• Walk someplace where you’d normally drive.
• When you’re shopping in a mall walk around the entire mall first.
• Take your dog for a small walk in the evening.
• Find a once-a-week class that you enjoy.
I know in this day and age, we’re all busy. And for some of us exercise takes a back seat. But taking care of yourself, MUST BE A PRIORITY!
Some of the benefits of exercise:
Gain More Energy
Improves your Mood
Combat Chronic Diseases
Improves your Cardiovascular Health
Reduces the Risk of Cancer
Improves your Self-Esteem
Stronger Muscles
Better Looking Skin
Increased Brain Power
Less Sick Days
If that doesn't give you enough reasons to find time for exercise I don’t know what will.
Now here’s Heidi, she literally doesn’t have enough time to fit in exercise, full-time job, with a husband and two young children. Sound familiar? Perfect excuse to pull out the no-time card. Not Heidi, she normally works out at 6am. Yes 6am!!! Not ideal, but she’s found that balance.
This week was Take your Trainer to work week. Great work Heidi!
Keep Training!
Well, first thing what are your goals? If its fat loss then you need to find time, it takes some effort. Before anything you have to make sure you’re eating correctly. You need to watch your diet when you’re unable to be as active. As you get older, your metabolism slows down, and this means you’ll put (fat) weight on more quickly and easily if you’re not focused. Try these tips…
My number one tip is keeping a Food Journal –sorry but it works, especially in the beginning of a fitness plan.
Hey, I asked about working out………
Yes but FOOD FIRST.
Your workouts must count. If you’re limited for time, choose weights not running or aerobics. Meaning resistance training 2 or 3 times a week must be full body workouts and Interval training. It’s crucial to make the most of the 2 or 3 sessions you do have, try to push yourself as hard as you can without jeopardizing good form.
If you normally snack on unhealthy foods, it might be a good idea to make changes. Replace your snacks with low glycemic vegetables like fresh celery, radishes, cabbage, cucumbers, zucchini, broccoli, or cauliflower. The fiber in the raw vegetables will fill you up and you’ll be cutting calories.
Find ways to stay active and to keep that body moving!
• Park your car further away than you normally do at work and then walk into the building.
• Take the stairs whenever there’s an option.
• Walk someplace where you’d normally drive.
• When you’re shopping in a mall walk around the entire mall first.
• Take your dog for a small walk in the evening.
• Find a once-a-week class that you enjoy.
I know in this day and age, we’re all busy. And for some of us exercise takes a back seat. But taking care of yourself, MUST BE A PRIORITY!
Some of the benefits of exercise:
Gain More Energy
Improves your Mood
Combat Chronic Diseases
Improves your Cardiovascular Health
Reduces the Risk of Cancer
Improves your Self-Esteem
Stronger Muscles
Better Looking Skin
Increased Brain Power
Less Sick Days
If that doesn't give you enough reasons to find time for exercise I don’t know what will.
Now here’s Heidi, she literally doesn’t have enough time to fit in exercise, full-time job, with a husband and two young children. Sound familiar? Perfect excuse to pull out the no-time card. Not Heidi, she normally works out at 6am. Yes 6am!!! Not ideal, but she’s found that balance.
This week was Take your Trainer to work week. Great work Heidi!
Keep Training!
Saturday, August 22, 2009
Bootcamp moved Indoors......
Here in Westford T-Storms are happening. So today's scheduled outdoor bootcamp was moved inside.
started with Movement prep.
Circuit 1 - 30s work 15s rest x2 circuits
1 mb squat curl & press
2 step ups
3 band rows
4 step ups
5 sb leg curls
6 step ups
7 pushups
8 treadmill incline 15 speed 4.2
Circuit 2 -30s work 15s rest x2 circuits
1 mb reach lunge w/push
2 lateral step
3 renegade rows
4 lateral step
5 ab wheel
6 lateral step
7 squat jump
8 treadmill incline 15 speed 4.3
LeeAnne is fortunate enough to have a low resting heart rate (50), so today she maxed out around 145.
here's Circuit 2
keep training!
started with Movement prep.
Circuit 1 - 30s work 15s rest x2 circuits
1 mb squat curl & press
2 step ups
3 band rows
4 step ups
5 sb leg curls
6 step ups
7 pushups
8 treadmill incline 15 speed 4.2
Circuit 2 -30s work 15s rest x2 circuits
1 mb reach lunge w/push
2 lateral step
3 renegade rows
4 lateral step
5 ab wheel
6 lateral step
7 squat jump
8 treadmill incline 15 speed 4.3
LeeAnne is fortunate enough to have a low resting heart rate (50), so today she maxed out around 145.
here's Circuit 2
keep training!
Sunday, August 16, 2009
TIME -Give me a break!!!
Time Magazine really pissed me off. I’m not sure if they’re trying to ruffle feathers or are just being irresponsible. In a recent Time magazine article it claims that exercise does not help with weight loss, because it makes you hungry…..NO SH*T. Does it really? You mean if you exert energy for close to an hour, it might make you crave food later. Thanks for clearing that up Time magazine. Now I can get back to my bag of chips and watch TV… (I think More to Love is on).
Yes in some cases exercise will make you hungrier. For me, the last thing I'm thinking about after an intense workout is food. If you are hungry, what's your food choice? Exercise doesn’t lead you to Dunkin Donuts after your workout. Remember, food is 80-90% of the equation when looking to lose weight. What am I always saying? “You can’t out train a poor diet!!!”.
Here’s the bottom line- EVEN IF YOU’RE WORKING OUT HARD. If you want to stay the same, or in some cases bulk up or gain weight then make sure you eat an abundance of starchy carbs and sugar. But if your goal is to lean out, lose bodyfat then replace those carbs with high fiber fruits and vegetables. For weight loss the staple of your food plan is lean protein, fruits, veggies and good fats. With proper portion control and correct choices comes less calories and more GOOD food!
Remember the role of the hormone insulin and how carbs relate to the overall picture. This is one of our biggest concerns with weight loss. This storage hormone is responsible for releasing large amounts when consuming refined starches and sugars. No matter how hard you exercise everyday, if you are releasing insulin throughout the day with a high carb diet, you will be fighting an uphill battle in pursuing weight loss. On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to burn fat and build muscle in conjunction with the right exercise plan.
Don’t blame exercise for your poor results. Being hungrier from exercise is not the culprit- choosing the wrong type of food after exercise is!
The second major issue I have with this article is what type of exercise are we talking about? Most of these studies are using slow steady state aerobics. Thus the problem, steady state cardio, stuff like distance running and leisurely biking are not good methods for fat loss. So this article is way off base and should not be using aerobics as its example of exercise, it only reinforces why this type of exercise has a minimal effect on weight loss. Why didn’t they use Interval Training and Resistance Training as markers for exercise? Not sure. Here’s the real study, it’s a fact, high-intensity interval training burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout.
Slow Cardio has its place. If you’re a beginner, de-conditioned or injured use this type of cardio. If you’re serious about weight loss and want to get in great shape then Resistance Training and Intervals are the way to go.
So come on, people don’t need another excuse for not exercising. Reading these types of articles makes me cringe and I wonder why people are so confused about weight loss……………
So if you’re reading Time Magazine on the treadmill, DON’T. Put the reading material down and pick up the pace.
Keep Training!
Yes in some cases exercise will make you hungrier. For me, the last thing I'm thinking about after an intense workout is food. If you are hungry, what's your food choice? Exercise doesn’t lead you to Dunkin Donuts after your workout. Remember, food is 80-90% of the equation when looking to lose weight. What am I always saying? “You can’t out train a poor diet!!!”.
Here’s the bottom line- EVEN IF YOU’RE WORKING OUT HARD. If you want to stay the same, or in some cases bulk up or gain weight then make sure you eat an abundance of starchy carbs and sugar. But if your goal is to lean out, lose bodyfat then replace those carbs with high fiber fruits and vegetables. For weight loss the staple of your food plan is lean protein, fruits, veggies and good fats. With proper portion control and correct choices comes less calories and more GOOD food!
Remember the role of the hormone insulin and how carbs relate to the overall picture. This is one of our biggest concerns with weight loss. This storage hormone is responsible for releasing large amounts when consuming refined starches and sugars. No matter how hard you exercise everyday, if you are releasing insulin throughout the day with a high carb diet, you will be fighting an uphill battle in pursuing weight loss. On the other hand, lean proteins, healthy fats, and high-fiber fruits and veggies do not significantly impact your insulin levels thus allowing you to burn fat and build muscle in conjunction with the right exercise plan.
Don’t blame exercise for your poor results. Being hungrier from exercise is not the culprit- choosing the wrong type of food after exercise is!
The second major issue I have with this article is what type of exercise are we talking about? Most of these studies are using slow steady state aerobics. Thus the problem, steady state cardio, stuff like distance running and leisurely biking are not good methods for fat loss. So this article is way off base and should not be using aerobics as its example of exercise, it only reinforces why this type of exercise has a minimal effect on weight loss. Why didn’t they use Interval Training and Resistance Training as markers for exercise? Not sure. Here’s the real study, it’s a fact, high-intensity interval training burns 9x more fat than ordinary exercise (aerobic training) and actually builds lean muscle and elevates metabolism for up to 24-48 post-workout.
Slow Cardio has its place. If you’re a beginner, de-conditioned or injured use this type of cardio. If you’re serious about weight loss and want to get in great shape then Resistance Training and Intervals are the way to go.
So come on, people don’t need another excuse for not exercising. Reading these types of articles makes me cringe and I wonder why people are so confused about weight loss……………
So if you’re reading Time Magazine on the treadmill, DON’T. Put the reading material down and pick up the pace.
Keep Training!
Sunday, August 9, 2009
Train the Trainer Day!
Sunday, Sunday, Sunday......
It's train the trainer day at MarkOne Fitness.
Yes you can train almost anywhere -Outside you can create some great workouts.
Today LeeAnne has a chance to put together her favorites and put me through hell............
And she said she really enjoyed herself (why is she smiling at the end?).
45s work 15s rest -3 times
1) box jumps
2) farmers walk uphill
3) Squat & Row
4) Suicide runs
5) plank push ups
6) Ropes
7) High Step-ups
8) Burpee with Lateral Hop
9) KB Swings with exchange
10) Hill Runs
Thanks LeeAnne for a great time!!
It's train the trainer day at MarkOne Fitness.
Yes you can train almost anywhere -Outside you can create some great workouts.
Today LeeAnne has a chance to put together her favorites and put me through hell............
And she said she really enjoyed herself (why is she smiling at the end?).
45s work 15s rest -3 times
1) box jumps
2) farmers walk uphill
3) Squat & Row
4) Suicide runs
5) plank push ups
6) Ropes
7) High Step-ups
8) Burpee with Lateral Hop
9) KB Swings with exchange
10) Hill Runs
Thanks LeeAnne for a great time!!
Thursday, August 6, 2009
Bootcamp Demo
Bootcamp for fat loss doesn’t have to kill you or beat you up so you don’t want to come back. As a trainer I find the biggest obstacle is satisfying everyone. As you know, not everyone is at the same fitness level or have similar injury histories or likes and dislikes. I take that back, (everyone hates BURPEES!)
My point is, some folks will claim it’s too difficult and hardcore folks may think it’s a piece of cake. That’s where exercise progressions come into play. Many exercises have several levels. If you’re participating in a Bootcamp your trainer should give you these options and you should take advantage of this……
Another issue I find is people generally push themselves harder in a group setting. Yes competitive folks hate to feel inferior and will push themselves to the edge and others will stop at the first sign of sweat on their foreheads. This can be good or bad. It’s great when clients push themselves out of their comfort zones and try to keep up and increase their intensity. That’s the idea for making positive changes to your body. On the other side of this, some beginners or folks not used to this pace try to keep up with Suzie Six-pack and eventually get injured. The key here –“Listen to your body first and your Instructor second”, BE SMART!
Bootcamps should include warm-ups and a cool-down. The circuit part of "boot camp" is designed to disrupt your metabolism and elevate your EPOC (Elevated Post-Oxygen Consumption -which is the most important aspect to losing weight and fat). Circuits may range from 20 seconds of work to 1 minute, with rests from 10 seconds to 1 minute between stations.
Not only will you lose weight and get in great shape. You should start to move more efficiently, feel better, strengthen your core so your back stops hurting and be able to do everyday activities with ease.
Again Bootcamps can be part of a good fitness plan. A good eating plan and a smart strength training plan MUST be part of the entire program. THAT’S HOW YOU CHANGE YOUR BODY!
Here’s an example of a Bootcamp style workout. Thanks Mary for a great workout demo.
You’re a tough cookie!
Start with warm-up.
Movement prep –BW Squats, Lunge, Leg-kicks
CIRCUIT – 2X 45S WORK 15S REST.
1) MB Reach Lunge with chop.
2) Smash NON-BOUNCE Ball
3) Valslide knee tucks
4) BW Step and reverse Lunge
5) DB Bent-over Row
6) DB Squat & Press
7) Plank cone-touch
8) KB Swing
9) Lateral Shuffle with band & cone touch
My point is, some folks will claim it’s too difficult and hardcore folks may think it’s a piece of cake. That’s where exercise progressions come into play. Many exercises have several levels. If you’re participating in a Bootcamp your trainer should give you these options and you should take advantage of this……
Another issue I find is people generally push themselves harder in a group setting. Yes competitive folks hate to feel inferior and will push themselves to the edge and others will stop at the first sign of sweat on their foreheads. This can be good or bad. It’s great when clients push themselves out of their comfort zones and try to keep up and increase their intensity. That’s the idea for making positive changes to your body. On the other side of this, some beginners or folks not used to this pace try to keep up with Suzie Six-pack and eventually get injured. The key here –“Listen to your body first and your Instructor second”, BE SMART!
Bootcamps should include warm-ups and a cool-down. The circuit part of "boot camp" is designed to disrupt your metabolism and elevate your EPOC (Elevated Post-Oxygen Consumption -which is the most important aspect to losing weight and fat). Circuits may range from 20 seconds of work to 1 minute, with rests from 10 seconds to 1 minute between stations.
Not only will you lose weight and get in great shape. You should start to move more efficiently, feel better, strengthen your core so your back stops hurting and be able to do everyday activities with ease.
Again Bootcamps can be part of a good fitness plan. A good eating plan and a smart strength training plan MUST be part of the entire program. THAT’S HOW YOU CHANGE YOUR BODY!
Here’s an example of a Bootcamp style workout. Thanks Mary for a great workout demo.
You’re a tough cookie!
Start with warm-up.
Movement prep –BW Squats, Lunge, Leg-kicks
CIRCUIT – 2X 45S WORK 15S REST.
1) MB Reach Lunge with chop.
2) Smash NON-BOUNCE Ball
3) Valslide knee tucks
4) BW Step and reverse Lunge
5) DB Bent-over Row
6) DB Squat & Press
7) Plank cone-touch
8) KB Swing
9) Lateral Shuffle with band & cone touch
Saturday, July 11, 2009
New study on Fat Loss.
A couple things, some folks still think you can eat whatever you want as long as you exercise. Do we really believe this? And do we really need to push ourselves in order to achieve fat loss?
Unfortunately, a recent study found this to be a myth for moderate exercisers. The new research clarifies a misunderstanding that exercisers can ignore their diet after a workout because their metabolism is in this super active state.
A new study published in April edition of Exercise and Sport Sciences Review dispelled the myth that lower intensity exercise helps you burn more calories after your workout is over.
It's like this, the study shows again “you can’t out train a bad diet…”
"It's not that exercise doesn't burn fat," said Edward Melanson, associate professor of medicine at the University of Colorado, "It's just that we replace the calories. People think they have a license to eat whatever they want, and our research shows that is definitely not the case. You can easily undo what you set out to do.”
If you want to change your body, change your overall body composition, you need to eat a well balanced diet and exercise.
Does this mean a walk around the park? Yes that's a start for a beginner or de-conditioned person. Once you gain experience it's time to push yourself. Advanced folks really need to kick it into high gear.
In order to create an elevated metabolic rate your resistance based workout must be high intensity and vigorous. That’s not to say you can’t get benefit from moderate intensity exercise (you’ll still burn calories), but if you want maximum benefit then you must push your intensity levels.
Doesn't mean you beat yourself into the ground. But you are out of breath and you are sweating.
Below is an intermediate level weight training workout.
It is designed "circuit-style" which means that you are moving from one exercise to the next with little rest. Perform 1 set of the first exercise and then 1 set of the second exercise and so-on. Complete 1 "round" and then begin again, completing 3 rounds total.
Circuit #1: Lower Body -
3 sets
DB Alternating Lunges - 12 reps ea side
Switch Jumps (jump lunge-- alt legs) - No weight - 10 reps ea side
RDL 15 reps
Swiss ball Hamstring Curls - No weight -15 reps
Circuit #2: Upper Body -
3 sets
Incline Bench Dumbbell Press/Stand/Shoulder Press - 10 reps
Cable/Band Chest Fly - 10 reps heavy, 10 reps light
Lat Pulldown or Pull-up- 10 close grip, 10 wide grip
Dumbbell Bent-over Row/Triceps Extension - 15 reps
Intervals
Burpees 45s work 15s rest
Skaters 45s work 15s rest
Half Jacks 45s work 15s rest
Ball Smash 45s work 15s rest
rest 1-2 min repeat 1-3 times
Unfortunately, a recent study found this to be a myth for moderate exercisers. The new research clarifies a misunderstanding that exercisers can ignore their diet after a workout because their metabolism is in this super active state.
A new study published in April edition of Exercise and Sport Sciences Review dispelled the myth that lower intensity exercise helps you burn more calories after your workout is over.
It's like this, the study shows again “you can’t out train a bad diet…”
"It's not that exercise doesn't burn fat," said Edward Melanson, associate professor of medicine at the University of Colorado, "It's just that we replace the calories. People think they have a license to eat whatever they want, and our research shows that is definitely not the case. You can easily undo what you set out to do.”
If you want to change your body, change your overall body composition, you need to eat a well balanced diet and exercise.
Does this mean a walk around the park? Yes that's a start for a beginner or de-conditioned person. Once you gain experience it's time to push yourself. Advanced folks really need to kick it into high gear.
In order to create an elevated metabolic rate your resistance based workout must be high intensity and vigorous. That’s not to say you can’t get benefit from moderate intensity exercise (you’ll still burn calories), but if you want maximum benefit then you must push your intensity levels.
Doesn't mean you beat yourself into the ground. But you are out of breath and you are sweating.
Below is an intermediate level weight training workout.
It is designed "circuit-style" which means that you are moving from one exercise to the next with little rest. Perform 1 set of the first exercise and then 1 set of the second exercise and so-on. Complete 1 "round" and then begin again, completing 3 rounds total.
Circuit #1: Lower Body -
3 sets
DB Alternating Lunges - 12 reps ea side
Switch Jumps (jump lunge-- alt legs) - No weight - 10 reps ea side
RDL 15 reps
Swiss ball Hamstring Curls - No weight -15 reps
Circuit #2: Upper Body -
3 sets
Incline Bench Dumbbell Press/Stand/Shoulder Press - 10 reps
Cable/Band Chest Fly - 10 reps heavy, 10 reps light
Lat Pulldown or Pull-up- 10 close grip, 10 wide grip
Dumbbell Bent-over Row/Triceps Extension - 15 reps
Intervals
Burpees 45s work 15s rest
Skaters 45s work 15s rest
Half Jacks 45s work 15s rest
Ball Smash 45s work 15s rest
rest 1-2 min repeat 1-3 times
Saturday, June 27, 2009
How often should you change your workout program?
One thing all trainers agree on is that you need to change your workout routines every so often. How often may differ, the general consensus is every 4-8 weeks. And this is not written in stone. Remember our bodies are smart and they adapt to the same stimuli over time, so we need to fool them. I have not found a lot of research suggesting you should change your routine every four weeks or eight weeks, but I can tell you that there are a couple sure signs that it is time to change your routine:
1. Are you getting too bored? Are you able to read People Magazine while you’re training? Hmm, several issues here. Obviously intensity needs to be increased, but try just increasing the weight on some exercises, or go to a higher level on the treadmill.
2. Are you not seeing results? If you are doing the same routine and the scale is not changing or your clothes are not feeling better or you just do not feel you are getting stronger, it is time for a change. (Also remember, you can't out-train a POOR DIET).
If you are a beginner, I would recommend that you do not change your routine until you know the exercises and can do them properly. Once you do stick to your program for four to eight weeks, and then change it up. If you are intermediate or advanced then I would vary it up more often, maybe every three to four weeks.
Other suggestions going forward:
· Change the order of some of your exercises.
· Change the rep scheme.
· Increase the weight on exercises.
· Change the number of times you workout each week – (in some cases LESS)
· Cross Train (boot camp, yoga, Pilates)
How often should you change your workout? Like I said, there are no firm guidelines, but listen to your body, change your workout every month and see how that works for you; you could keep doing the same exercises if they work for you; or you could listen to your body and change when your strength or performance decreases.
When your body is not responding or stops changing in the way that you'd like it to, it may be time for a change.
Here’s a Metabolic Workout LeeAnne did on Saturday, and yes I asked her for a flex at the end!!
Started with
Movement Prep
Moved to stength work
A1) Leg Press 150lbs 3*15
A2) Bicep Curls 12lbs 3*15
B1) Squat & Row with tubing 3*15
B2) DB Bench Press 15lbs 3*15
Metabolic Circuit 45s work 15 rest(more if needed) -rest 2-3 minutes after complete circuit.
2 circuits
1) Reach lunge & press
2) smash ball
3) upper body step-up
4) Valslide Rev lunge
5) Bosu Burpee with press
6) Inverted Pull
7) KB Swing
8) Unders
9) step-up
1. Are you getting too bored? Are you able to read People Magazine while you’re training? Hmm, several issues here. Obviously intensity needs to be increased, but try just increasing the weight on some exercises, or go to a higher level on the treadmill.
2. Are you not seeing results? If you are doing the same routine and the scale is not changing or your clothes are not feeling better or you just do not feel you are getting stronger, it is time for a change. (Also remember, you can't out-train a POOR DIET).
If you are a beginner, I would recommend that you do not change your routine until you know the exercises and can do them properly. Once you do stick to your program for four to eight weeks, and then change it up. If you are intermediate or advanced then I would vary it up more often, maybe every three to four weeks.
Other suggestions going forward:
· Change the order of some of your exercises.
· Change the rep scheme.
· Increase the weight on exercises.
· Change the number of times you workout each week – (in some cases LESS)
· Cross Train (boot camp, yoga, Pilates)
How often should you change your workout? Like I said, there are no firm guidelines, but listen to your body, change your workout every month and see how that works for you; you could keep doing the same exercises if they work for you; or you could listen to your body and change when your strength or performance decreases.
When your body is not responding or stops changing in the way that you'd like it to, it may be time for a change.
Here’s a Metabolic Workout LeeAnne did on Saturday, and yes I asked her for a flex at the end!!
Started with
Movement Prep
Moved to stength work
A1) Leg Press 150lbs 3*15
A2) Bicep Curls 12lbs 3*15
B1) Squat & Row with tubing 3*15
B2) DB Bench Press 15lbs 3*15
Metabolic Circuit 45s work 15 rest(more if needed) -rest 2-3 minutes after complete circuit.
2 circuits
1) Reach lunge & press
2) smash ball
3) upper body step-up
4) Valslide Rev lunge
5) Bosu Burpee with press
6) Inverted Pull
7) KB Swing
8) Unders
9) step-up
Saturday, June 20, 2009
Motivation Part I
Are you confused or feel like you’re running around in circles?
Or maybe you're a little low on motivation and could really use a different approach?
If you don’t have one this may be the perfect time to hire a certified personal trainer for a session or two. That fitness professional will be able to listen to your previous workout and health history, as well as your goals and then design a customized workout for you. It's a great way to get back on track and rededicate yourself to improving your health and fitness.
Whether you are new to fitness or a longtime exerciser who’s just stuck in a rut, everyone eventually suffers from a lack of motivation when it comes time to exercising.
Here are some tips that may help, something to think about if you’re in a rut:
Make working out a priority!
Like I always say, exercise is like brushing your teeth, you do that don’t do? There will never be “the right time,” or a “down-time” in your life that will make working out easy to pencil into your day. You can’t keep saying, “I will start on Monday”.
Start a routine!
It’s easier if you schedule the same days and times every week for your workouts. Make sure to always exercise on those days, even if you have to cut it short due to your busy schedule. Life happens so this doesn’t always work. But hey, we do our best!
It takes 21 -30 days to form a habit, let’s go!
For some of us the beginning is rough, you may feel like you’re dragging yourself to the gym. Others will have the opposite effect and feel like they can’t wait to get there. Eventually you will begin to feel a change within yourself and truly enjoy the satisfaction you take from a good workout.
Get the support of the people around you!
There’s nothing like getting positive words and encouragement. It’s an added bonus if friends or family share your fitness goals. Maybe you can get a workout buddy. A positive attitude will get you to your goals faster and keep you committed. This will also help and serve as a reason for you not to give up. People around you will see the positive changes and will look up to you and may want to experience those same changes. Remember you’re a role model. By choosing to exercise most days of the week you are setting a healthy example for your friends and family to follow.
Start out slow…
Don’t burn yourself out before you even get through the first week. Plan to exercise every other day and then eventually increase that number to 5 or 6 times per week.
Above all, enjoy yourself and realize this is about you and keeping yourself healthy. Like anything else there will be ups and downs, but you owe it to yourself and your loved ones to stick with it and improve your longevity and quality of life!
Or maybe you're a little low on motivation and could really use a different approach?
If you don’t have one this may be the perfect time to hire a certified personal trainer for a session or two. That fitness professional will be able to listen to your previous workout and health history, as well as your goals and then design a customized workout for you. It's a great way to get back on track and rededicate yourself to improving your health and fitness.
Whether you are new to fitness or a longtime exerciser who’s just stuck in a rut, everyone eventually suffers from a lack of motivation when it comes time to exercising.
Here are some tips that may help, something to think about if you’re in a rut:
Make working out a priority!
Like I always say, exercise is like brushing your teeth, you do that don’t do? There will never be “the right time,” or a “down-time” in your life that will make working out easy to pencil into your day. You can’t keep saying, “I will start on Monday”.
Start a routine!
It’s easier if you schedule the same days and times every week for your workouts. Make sure to always exercise on those days, even if you have to cut it short due to your busy schedule. Life happens so this doesn’t always work. But hey, we do our best!
It takes 21 -30 days to form a habit, let’s go!
For some of us the beginning is rough, you may feel like you’re dragging yourself to the gym. Others will have the opposite effect and feel like they can’t wait to get there. Eventually you will begin to feel a change within yourself and truly enjoy the satisfaction you take from a good workout.
Get the support of the people around you!
There’s nothing like getting positive words and encouragement. It’s an added bonus if friends or family share your fitness goals. Maybe you can get a workout buddy. A positive attitude will get you to your goals faster and keep you committed. This will also help and serve as a reason for you not to give up. People around you will see the positive changes and will look up to you and may want to experience those same changes. Remember you’re a role model. By choosing to exercise most days of the week you are setting a healthy example for your friends and family to follow.
Start out slow…
Don’t burn yourself out before you even get through the first week. Plan to exercise every other day and then eventually increase that number to 5 or 6 times per week.
Above all, enjoy yourself and realize this is about you and keeping yourself healthy. Like anything else there will be ups and downs, but you owe it to yourself and your loved ones to stick with it and improve your longevity and quality of life!
Saturday, June 6, 2009
NO PAIN NO GAIN???
No pain no gain? That’s how it used to be with “training” to get results, so they said.
Should you be sore after every workout?
Not necessarily.
Over the last several weeks I’ve worked with some potential new clients and some I haven’t seen for a while. The first week is great for me. It’s where I evaluate where my new clients are now and where they want to be 4, 8, and 12 weeks from now. I use this information to set up a complete weight loss plan and then explain exactly how we’re going to get it done.
Many new clients often ask if they will be sore from their workout the next day.
The answer is whenever you change programs you may be slightly sore the next day. After all, there has been some muscle breakdown. We actually need this to occur so that we can rebuild the muscles stronger and shapelier than before.
To set the facts straight there’s still a myth that you should be sore after every workout in order to get results…
Not only is this completely false, but it is very damaging to your body. Some people come from a bootcamp-style workout mentality and believe that unless they’re in pain, short of breath, exhausted, or near their breaking point that they’re not getting a great workout.
We need to change that way of thinking.
Don’t forget we’re trying to create a healthier, leaner, and more energetic body. Not beat the tar out of you. Yes, intense but a workout you can complete without being carried home……
Fortunately, the research backs me up and proves that excess cortisol created from too hard of a workout program (multiple weeks of soreness and fatigue) is bad for your health. Not only does it lower your immune system function, deplete your adrenal glands, and leave you exhausted, but it actually causes you to gain weight. You heard me………
Apparently too much of a good thing, isn’t such a good thing after all. But then again, if you insist on sacrificing form for more weight or to keep up with a friend, you can’t blame anyone but yourself. Don’t get me wrong – your workouts must be intense and you should be sweating… but there’s a point where you cross the line.
That’s right – overtraining leads to excessive muscle tissue breakdown and slows down your metabolism.
Now this doesn’t mean if you’re extremely sore one day that’s cause for you to take a day off –well maybe. Seriously, overtraining occurs after weeks and weeks of being sore and trying to do too much. Spending more than an hour in the gym may be pushing it. Four to five hours a week of exercise is optimal, any more could lead to overtraining.
Is resistance training a must for you if you want to speed up your metabolism and lose weight? Absolutely, no question. But we have to be smart about it and pick a program that works for you.
Remember train hard and train smart and success will follow!
A Great Program may consist of 3 resitance training days and 3 interval training days. Intervals do not have to be inside on a machine.
here's an example.
30 seconds work 15-30 seconds rest 4 exercises done twice. that's ONE TOTAL.
repeat 2 or 3 times or change the exercises for a great interval -total time 15-30 minutes.
1) BW SQUAT
2) SMASH BALL (NON-BOUNCE BALL)
3) BURPEE
4) SQUAT & CATCH
Should you be sore after every workout?
Not necessarily.
Over the last several weeks I’ve worked with some potential new clients and some I haven’t seen for a while. The first week is great for me. It’s where I evaluate where my new clients are now and where they want to be 4, 8, and 12 weeks from now. I use this information to set up a complete weight loss plan and then explain exactly how we’re going to get it done.
Many new clients often ask if they will be sore from their workout the next day.
The answer is whenever you change programs you may be slightly sore the next day. After all, there has been some muscle breakdown. We actually need this to occur so that we can rebuild the muscles stronger and shapelier than before.
To set the facts straight there’s still a myth that you should be sore after every workout in order to get results…
Not only is this completely false, but it is very damaging to your body. Some people come from a bootcamp-style workout mentality and believe that unless they’re in pain, short of breath, exhausted, or near their breaking point that they’re not getting a great workout.
We need to change that way of thinking.
Don’t forget we’re trying to create a healthier, leaner, and more energetic body. Not beat the tar out of you. Yes, intense but a workout you can complete without being carried home……
Fortunately, the research backs me up and proves that excess cortisol created from too hard of a workout program (multiple weeks of soreness and fatigue) is bad for your health. Not only does it lower your immune system function, deplete your adrenal glands, and leave you exhausted, but it actually causes you to gain weight. You heard me………
Apparently too much of a good thing, isn’t such a good thing after all. But then again, if you insist on sacrificing form for more weight or to keep up with a friend, you can’t blame anyone but yourself. Don’t get me wrong – your workouts must be intense and you should be sweating… but there’s a point where you cross the line.
That’s right – overtraining leads to excessive muscle tissue breakdown and slows down your metabolism.
Now this doesn’t mean if you’re extremely sore one day that’s cause for you to take a day off –well maybe. Seriously, overtraining occurs after weeks and weeks of being sore and trying to do too much. Spending more than an hour in the gym may be pushing it. Four to five hours a week of exercise is optimal, any more could lead to overtraining.
Is resistance training a must for you if you want to speed up your metabolism and lose weight? Absolutely, no question. But we have to be smart about it and pick a program that works for you.
Remember train hard and train smart and success will follow!
A Great Program may consist of 3 resitance training days and 3 interval training days. Intervals do not have to be inside on a machine.
here's an example.
30 seconds work 15-30 seconds rest 4 exercises done twice. that's ONE TOTAL.
repeat 2 or 3 times or change the exercises for a great interval -total time 15-30 minutes.
1) BW SQUAT
2) SMASH BALL (NON-BOUNCE BALL)
3) BURPEE
4) SQUAT & CATCH
Sunday, May 24, 2009
Group Class
Hi Guys,
Have a great Memorial Day Weekend.
I got an email after writing my last post on other workout options asking if the free group exercise classes at their gym are also a good alternative to personal training.
The straight answer is no.
I love the option of a Bootcamp, Spinning or a Group Class. These classes add variety and can be a great alternative to traditional cardio. But there are also drawbacks, one is that it’s simply impossible for an instructor to design a class to meet everyone’s needs and take into account any pre-existing injuries, health issues, or trying to work with beginners and advanced trainees at the same time. Not only that, but many group exercise classes are meant to work you non-stop for the entire class. This is great if you're looking for a good cradio workout, but it can be a negative if you're trying to work on specifc areas.
There is a place for these workouts. It's great for folks who are already working out and don't have any health issues or injuries and are not overtraining. But make sure you check with your gym, some clubs charge an addtional cost for some classes. And remember listen to your body! Don't overdue it, a group exercise class may be just what you are looking for. With so many class variations you can easily break the mold of doing the same old routine all the time and this will help in keeping up with your exercise plan.
Have a great Memorial Day Weekend.
I got an email after writing my last post on other workout options asking if the free group exercise classes at their gym are also a good alternative to personal training.
The straight answer is no.
I love the option of a Bootcamp, Spinning or a Group Class. These classes add variety and can be a great alternative to traditional cardio. But there are also drawbacks, one is that it’s simply impossible for an instructor to design a class to meet everyone’s needs and take into account any pre-existing injuries, health issues, or trying to work with beginners and advanced trainees at the same time. Not only that, but many group exercise classes are meant to work you non-stop for the entire class. This is great if you're looking for a good cradio workout, but it can be a negative if you're trying to work on specifc areas.
There is a place for these workouts. It's great for folks who are already working out and don't have any health issues or injuries and are not overtraining. But make sure you check with your gym, some clubs charge an addtional cost for some classes. And remember listen to your body! Don't overdue it, a group exercise class may be just what you are looking for. With so many class variations you can easily break the mold of doing the same old routine all the time and this will help in keeping up with your exercise plan.
Sunday, May 17, 2009
Realistic Weight Loss
Well another season of Biggest Loser is over. In my opinion the best show on television. Not everyone agrees. One reason is people are sick of “reality” shows in general and second some folks don’t enjoy watching super heavy people sweat, throw-up and cry every week. Me, I kind of get a kick out of it:)
The show overall is very unrealistic in terms of weight loss. It’s real, but the fact that these people are isolated for 3 or 4 months and workout close to eight hours a day is extreme and almost impossible to do in the real world. You do the math. There’s no way we’d survive. Another thing is the workouts, TOUGH. I don’t think I know anyone that could survive one of their “last chance workouts”. If anyone wants that workout, please let me know, I’ll supervise with a smile…………..
Then how the heck do these people do what we’re seeing, I wish I knew. We’re talking about 400lb people running, jumping and lifting unreal weights for hours. The trainers are Military type trainers, who needs it? Apparently these folks.
The message the show does convey is that anyone can change if you’re willing. It’s out there for you, if you want it! AND IT’S NEVER TOO LATE!
But the thing that bothers me the most is that the show has really hurt the average weight loss enthusiast. I’ve seen someone lose 31lbs in one week on the show. Yes 7 days. So my client works with me, loses 2lbs in one week. How’s that feel, hopefully good? But you get the picture. Ordinarily, 2 pounds would be an outstanding pace at which to lose weight each week, but with TV shows and infomercials advertising double-digit weekly weight loss results it’s hard to be that impressed with a couple of pounds here and another few there.
Think about weight loss realistically. In the real world 1% weight loss per week is great, and if it happens you should be proud of yourself. So if I weigh 170 pounds and I lose 1% that would equal a 1.7 pound weight loss. This is a realistic goal to shoot for each week and better yet, your results will be far more likely to be permanent.
So unless you plan on leaving your family, quitting your job and dedicating your life to losing weight, it’s a much better idea (and healthier) to aim for a 1% weight loss per week through both a balanced nutrition plan and following a MarkOne Fitness program!
Keep Training!
The show overall is very unrealistic in terms of weight loss. It’s real, but the fact that these people are isolated for 3 or 4 months and workout close to eight hours a day is extreme and almost impossible to do in the real world. You do the math. There’s no way we’d survive. Another thing is the workouts, TOUGH. I don’t think I know anyone that could survive one of their “last chance workouts”. If anyone wants that workout, please let me know, I’ll supervise with a smile…………..
Then how the heck do these people do what we’re seeing, I wish I knew. We’re talking about 400lb people running, jumping and lifting unreal weights for hours. The trainers are Military type trainers, who needs it? Apparently these folks.
The message the show does convey is that anyone can change if you’re willing. It’s out there for you, if you want it! AND IT’S NEVER TOO LATE!
But the thing that bothers me the most is that the show has really hurt the average weight loss enthusiast. I’ve seen someone lose 31lbs in one week on the show. Yes 7 days. So my client works with me, loses 2lbs in one week. How’s that feel, hopefully good? But you get the picture. Ordinarily, 2 pounds would be an outstanding pace at which to lose weight each week, but with TV shows and infomercials advertising double-digit weekly weight loss results it’s hard to be that impressed with a couple of pounds here and another few there.
Think about weight loss realistically. In the real world 1% weight loss per week is great, and if it happens you should be proud of yourself. So if I weigh 170 pounds and I lose 1% that would equal a 1.7 pound weight loss. This is a realistic goal to shoot for each week and better yet, your results will be far more likely to be permanent.
So unless you plan on leaving your family, quitting your job and dedicating your life to losing weight, it’s a much better idea (and healthier) to aim for a 1% weight loss per week through both a balanced nutrition plan and following a MarkOne Fitness program!
Keep Training!
Saturday, May 9, 2009
I don't have time to exercise!
I’m always shocked at how many people tell me the reason they cannot exercise is because they just don’t have time. This just amazes me. I know life sucks. Seriously, if you want something bad enough you’ll find time. I have to be honest. I hate working out before 7am. This past week my schedule was messed up, I had to work out at 6:45am, not fun, hated it. After I finished all my cursing and feeling sorry for myself I actually had a decent workout. When I did finally finish I felt better and I said “thank God never again” just kidding……………
How can people not understand that regular exercise is the most important thing that any of us can do each day? It is what sustains us, keeps us healthy and helps us to live longer, more productive lives.
Over 14 million people have diabetes, and over six million of them are unaware that they currently have the disease. Cancer and heart disease are two of the leading diseases that kill adults each year. Many people would be alive today if they had taken the time to exercise 30 minutes per day and had kept up healthier diets.
And what bothers me most is that these same folks who cannot find one half hour per day to exercise have time to go out to lunch, hang out with their friends watch American Idol. Working out is like brushing your teeth—would you not brush your teeth every day? My point is its part of your daily life. You set aside time and do it. In the long run your body will thank you.
It’s a fact that regular exercise may make you healthier and allow you to live longer. Look at the facts, research has proven that regular exercise will improve both the quality and quantity of your life. Just 30 minutes a day five days per week will prevent heart disease and many forms of cancer, control your blood pressure and cholesterol levels, allow you to maintain a normal body weight, help you to sleep better, improve your sex life and help you cope with daily stress.
Exercise is the most important thing I do for myself, I’ll find a way to schedule 45 minutes each day for it. I know it must get done, so if it’s an undesirable time, I do the best I can and don’t let my workout take a backseat to lunch dates, phone calls or TV. Again, it’s part of my daily life. It doesn’t mean I never take time off, it means BE CONSISTENT and you’ll be rewarded!
So tell me, are you going to rethink committing one half hour per day to taking care of yourself?
Here’s a perfect example. My client Karen, busy women, CFO in her company. Long days, 50-60 hour work weeks. It doesn’t get any busier than that. Does that stop her from working out, not a chance. Here’s Karen after a long day going through a full Circuit 3 times.
Single Leg Burpee 12
Cable Curls 15
Decline Pushup 12
Squat Jumps 20
Reach Lunge & Press 15 es
KB Swings 20
Core 20 ea
rest 1min repeat 2 or 3 times
Great work Karen!
How can people not understand that regular exercise is the most important thing that any of us can do each day? It is what sustains us, keeps us healthy and helps us to live longer, more productive lives.
Over 14 million people have diabetes, and over six million of them are unaware that they currently have the disease. Cancer and heart disease are two of the leading diseases that kill adults each year. Many people would be alive today if they had taken the time to exercise 30 minutes per day and had kept up healthier diets.
And what bothers me most is that these same folks who cannot find one half hour per day to exercise have time to go out to lunch, hang out with their friends watch American Idol. Working out is like brushing your teeth—would you not brush your teeth every day? My point is its part of your daily life. You set aside time and do it. In the long run your body will thank you.
It’s a fact that regular exercise may make you healthier and allow you to live longer. Look at the facts, research has proven that regular exercise will improve both the quality and quantity of your life. Just 30 minutes a day five days per week will prevent heart disease and many forms of cancer, control your blood pressure and cholesterol levels, allow you to maintain a normal body weight, help you to sleep better, improve your sex life and help you cope with daily stress.
Exercise is the most important thing I do for myself, I’ll find a way to schedule 45 minutes each day for it. I know it must get done, so if it’s an undesirable time, I do the best I can and don’t let my workout take a backseat to lunch dates, phone calls or TV. Again, it’s part of my daily life. It doesn’t mean I never take time off, it means BE CONSISTENT and you’ll be rewarded!
So tell me, are you going to rethink committing one half hour per day to taking care of yourself?
Here’s a perfect example. My client Karen, busy women, CFO in her company. Long days, 50-60 hour work weeks. It doesn’t get any busier than that. Does that stop her from working out, not a chance. Here’s Karen after a long day going through a full Circuit 3 times.
Single Leg Burpee 12
Cable Curls 15
Decline Pushup 12
Squat Jumps 20
Reach Lunge & Press 15 es
KB Swings 20
Core 20 ea
rest 1min repeat 2 or 3 times
Great work Karen!
Saturday, April 25, 2009
Everybody's working for the weekend!
LeeAnne had her niece’s birthday this afternoon, so it was a quicker workout and no video by her. So yours truly will show you some of the stuff. Another week and another pound lost for her, since January down 14lbs and 16 inches overall. Unbelievable. The key is consistency with workouts (RCR --3 resistance days & 3 cardio days). But the big difference from year’s past has been her food plan. Once she changed her eating habits, the weight came off. No matter what, YOU CAN’T OUT TRAIN A POOR DIET! This is a perfect example, LeeAnne has done this type of training for years, body composition or fat loss didn’t change much, until she decided to change what she ate-LESSON LEARNED.
LeeAnne’s workout today:
A1) Body bar Squat 3*20
A2) Pushup 12, 10, 8
A3) ab Wheel 3*15
B1) Stepup 3*15
B2) Standing Row 3*15
B3) KB Swing
Metabolic Legs ---(thanks Mr. Cosgrove)
20 seconds each exercise –no rest 2 sets
Squat Jumps
Squats
Squat Holds
My cardio today was a little different. I’m experimenting with a few things.
1) Bosu Burpee
2) Core Step-up
3) KB Swings
4) KB Planks 10 punch outs, 10 presses, 10 Disco Fevers
5) KB Row & Pushups (lucky 7)
6) Single leg Ball Smash (non-bounce ball or the smash will be your face!)
7) Valslide Pushups
8) Burpee
Each exercise 1minute unless noted with reps.
Lucky 7 is doing 7 reps of rows 7 reps of pushups then 6 etc. until you get to 1
Finisher
Metabolic Legs
20 seconds each exercise –no rest 2 sets
Squat Jumps
Squats
Squat Holds
DO YOU HAVE A GOOD PLAN?
Don’t waste your time in the gym with a crappy plan. Meaning if you’re there DON’T DO USELESS EXERCISES that don’t work. My clients have a plan, they workout to the best of their abilities and push themselves, sometimes getting out of their comfort zones. Remember, swimsuit season is just around the corner. Are you going to be ready?
So how’s your plan, do you have a good one? If not please get one. But please beware, too many Marketer’s out there trying to make a buck. I do recommend a few.
Check out Red Carpet Ready http://redcarpetready.com/, Valerie Waters did a great job with this program. It’s proven and it works.
If you're looking for a Personal Trainer in the Westford Area and want that fitness plan please let me know. Don't waste another minute! Check out the Studio, a FREE SESSION with me is always available
LeeAnne’s workout today:
A1) Body bar Squat 3*20
A2) Pushup 12, 10, 8
A3) ab Wheel 3*15
B1) Stepup 3*15
B2) Standing Row 3*15
B3) KB Swing
Metabolic Legs ---(thanks Mr. Cosgrove)
20 seconds each exercise –no rest 2 sets
Squat Jumps
Squats
Squat Holds
My cardio today was a little different. I’m experimenting with a few things.
1) Bosu Burpee
2) Core Step-up
3) KB Swings
4) KB Planks 10 punch outs, 10 presses, 10 Disco Fevers
5) KB Row & Pushups (lucky 7)
6) Single leg Ball Smash (non-bounce ball or the smash will be your face!)
7) Valslide Pushups
8) Burpee
Each exercise 1minute unless noted with reps.
Lucky 7 is doing 7 reps of rows 7 reps of pushups then 6 etc. until you get to 1
Finisher
Metabolic Legs
20 seconds each exercise –no rest 2 sets
Squat Jumps
Squats
Squat Holds
DO YOU HAVE A GOOD PLAN?
Don’t waste your time in the gym with a crappy plan. Meaning if you’re there DON’T DO USELESS EXERCISES that don’t work. My clients have a plan, they workout to the best of their abilities and push themselves, sometimes getting out of their comfort zones. Remember, swimsuit season is just around the corner. Are you going to be ready?
So how’s your plan, do you have a good one? If not please get one. But please beware, too many Marketer’s out there trying to make a buck. I do recommend a few.
Check out Red Carpet Ready http://redcarpetready.com/, Valerie Waters did a great job with this program. It’s proven and it works.
If you're looking for a Personal Trainer in the Westford Area and want that fitness plan please let me know. Don't waste another minute! Check out the Studio, a FREE SESSION with me is always available
Monday, April 20, 2009
Tabata or not to Tabata, that is the question?
The basis of Tabata Training is 4 minutes of intense interval training. What you are doing is taking an exercise we'll use sprints as an example here.
Sprint as hard as you can for 20 seconds
Walk for 10 seconds
Repeat 7 more times for a total of 8 sets.
So what you have is a total of 4 minutes workout time.
Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. It was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study on comparing the effects of moderate intensity endurance(aerobics) and high endurance intermittent training(tabata training intervals) on VO2 max and anaerobic capacity. The moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week.
If done correctly and with the correct intensity it's a great tool for fat loss. The key being the correct intensity, that awful close to out of breath feeling, which most of us hate. It's way out of our comfort zone.
But Tabata Training is a very advanced form of training.Warning!! if you want to try Tabatas they are not for the weak hearted or unconditioned.
And I always come back to this. Steady-state slow cardio is for folks with injuries and de-conditioned. Just using aerobic exercise doesn't work either. The truth is slow aerobic training is terribly inefficient when it comes to losing weight. With aerobic training, once you're done, you no longer burn calories. That's it. Done it's over. But with high intensity exercise (even as short as 4 minutes at a time) your body continues to burn calories for up to 2 days later. That's powerful, think about it. Your body continues to work hard burning that stubborn fat hours after your workout is done.
How do you set up the workout?
What you want to do is the most reps you can of a particular exercise in 20 seconds. It helps if you have a clock with a second hand that you can see clearly. You want to be able to look at the clock while doing the exercise. Or I would suggest making a small investment in a Gymboss timer.
If you can have someone time you and count your reps. This will help you with your concentration on what your doing especially as you start to tire.
Start out with light weights and pay close attention to exercise form especially as you begin to tire to prevent injury. Remember the key to burning off that body fat is raising your metabolism.
I would say maybe using Tabata Training once or twice a week depending on your conditioning level
You're aiming to do 8 sets, once you can do 8-10 reps on your last set add a little weight or another session per week to increase intensity.
Here's the best exercises to use for Tabata:
Burpee or Squat Thrusts - (the last exercise I show in the video is what I did for Tabata)
Squat Press- With a Barbell set on your shoulders squat raise up and press it overhead.
Body weight Squats- If your just starting out try these, as your conditioning levels improve move up to using weights.
Kettlebell Swings - Set a kettlebell between your legs bring up to shoulder height.
Front Squats- Hold a light barbell at shoulder height squat down raise back up.
Thrusts- With a dumbell or Kettlebell in each hand squat down raise up and press the dumbells overhead.
Barbell, Dumbell, Kettlebell Cleans - Take the barbell, dumbell or Kbell from the floor clean to shoulders.
The problems I see with Tabata
Like I stated earlier, you have to be in some what good shape. From there it's a must you pick a good exercise, not something like tricep kickbacks. The movement should be a large compound exercise (i.e. not bench press).
Another issue, leave your ego at the door. You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren't getting through round four. On the opposite end, work hard -after 4 minutes, you can't say, what's next?
Very advanced but effective --if you want I'll take you through the routine -just ask........
Sprint as hard as you can for 20 seconds
Walk for 10 seconds
Repeat 7 more times for a total of 8 sets.
So what you have is a total of 4 minutes workout time.
Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. It was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study on comparing the effects of moderate intensity endurance(aerobics) and high endurance intermittent training(tabata training intervals) on VO2 max and anaerobic capacity. The moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week.
If done correctly and with the correct intensity it's a great tool for fat loss. The key being the correct intensity, that awful close to out of breath feeling, which most of us hate. It's way out of our comfort zone.
But Tabata Training is a very advanced form of training.Warning!! if you want to try Tabatas they are not for the weak hearted or unconditioned.
And I always come back to this. Steady-state slow cardio is for folks with injuries and de-conditioned. Just using aerobic exercise doesn't work either. The truth is slow aerobic training is terribly inefficient when it comes to losing weight. With aerobic training, once you're done, you no longer burn calories. That's it. Done it's over. But with high intensity exercise (even as short as 4 minutes at a time) your body continues to burn calories for up to 2 days later. That's powerful, think about it. Your body continues to work hard burning that stubborn fat hours after your workout is done.
How do you set up the workout?
What you want to do is the most reps you can of a particular exercise in 20 seconds. It helps if you have a clock with a second hand that you can see clearly. You want to be able to look at the clock while doing the exercise. Or I would suggest making a small investment in a Gymboss timer.
If you can have someone time you and count your reps. This will help you with your concentration on what your doing especially as you start to tire.
Start out with light weights and pay close attention to exercise form especially as you begin to tire to prevent injury. Remember the key to burning off that body fat is raising your metabolism.
I would say maybe using Tabata Training once or twice a week depending on your conditioning level
You're aiming to do 8 sets, once you can do 8-10 reps on your last set add a little weight or another session per week to increase intensity.
Here's the best exercises to use for Tabata:
Burpee or Squat Thrusts - (the last exercise I show in the video is what I did for Tabata)
Squat Press- With a Barbell set on your shoulders squat raise up and press it overhead.
Body weight Squats- If your just starting out try these, as your conditioning levels improve move up to using weights.
Kettlebell Swings - Set a kettlebell between your legs bring up to shoulder height.
Front Squats- Hold a light barbell at shoulder height squat down raise back up.
Thrusts- With a dumbell or Kettlebell in each hand squat down raise up and press the dumbells overhead.
Barbell, Dumbell, Kettlebell Cleans - Take the barbell, dumbell or Kbell from the floor clean to shoulders.
The problems I see with Tabata
Like I stated earlier, you have to be in some what good shape. From there it's a must you pick a good exercise, not something like tricep kickbacks. The movement should be a large compound exercise (i.e. not bench press).
Another issue, leave your ego at the door. You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren't getting through round four. On the opposite end, work hard -after 4 minutes, you can't say, what's next?
Very advanced but effective --if you want I'll take you through the routine -just ask........
Saturday, April 18, 2009
Saturday Workouts
LeeAnne and I worked out together today. She wants to get ready for summer, Bikini Challenge! So 2 circuits of upper/core and 1 leg circuit what I call a Quad Square, 4 leg exercises done in a circuit using bodyweight. For some reason the leg circuit was not kind to her, I’ll leave it at that
I did the same workout but added a Core4 and Tabata work. The Tabata is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. I used a one-legged Burpee with pushup and press, once I felt comfortable with my balance; I went as quickly as possible. I’ll show the beginning stage where I’m trying to get my balance. A Tabata is moving quicker at the start, then it kicks in and you become a snail. Keep going!!
LEGS
Bulgarian Split Squat 10-15 ea
Front Lunge 10-15 ea
Crossover Step 10-15 ea
Split Squat Jump 10-15 ea
Core4
Plank on SB 1 leg 30 sec ea
SB Toe Touches 1m
Foam Roller plank with pushup 1m
Foam Roller Plank with KB move 1m
Warning: Foam Rollers are great, but like the name implies, they ROLL. Be extra careful; don’t want a trip to the Dentist.
I did the same workout but added a Core4 and Tabata work. The Tabata is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. I used a one-legged Burpee with pushup and press, once I felt comfortable with my balance; I went as quickly as possible. I’ll show the beginning stage where I’m trying to get my balance. A Tabata is moving quicker at the start, then it kicks in and you become a snail. Keep going!!
LEGS
Bulgarian Split Squat 10-15 ea
Front Lunge 10-15 ea
Crossover Step 10-15 ea
Split Squat Jump 10-15 ea
Core4
Plank on SB 1 leg 30 sec ea
SB Toe Touches 1m
Foam Roller plank with pushup 1m
Foam Roller Plank with KB move 1m
Warning: Foam Rollers are great, but like the name implies, they ROLL. Be extra careful; don’t want a trip to the Dentist.
Friday, April 17, 2009
Thinking of a home gym?
If you prefer working out at home or really do need to cut back, you can not only get by, but you can honestly get just as good a workout in at home as compared to the gym. And those working with me once or twice a week -you need those 3 workouts--so one or two are on your own!! Bottom line, you don't need an expensive home gym.
What do I need to get started?
As you know and may have experienced if you train with me, you can get an excellent workout with just your bodyweight. How many of you love bodyweight squats and lunges, other favorites you all love are pushups and Burpees---or as many of you say, those f** Burpees!!! The exercises are endless -but we all need variety and a workout change every 5-6 weeks.
So what if you want to purchase a few things to add to your home space. You can do this by purchasing just a few essential pieces of fitness equipment for under $100.
One of my favorites and most versatile pieces are dumbbells. They cost about $40 and you can literally work every muscle in your body with them along with your own body weight. You can also purchase sets of 5-25lbs to get started. If you have a few extra dollars to buy additional equipment I would recommend getting a stability ball, medicine ball, or abs mat if you don't have any carpets in your home for cushioning.
I have that equipment, what else would you recommend?
If you have the basics then there are so many other great pieces of equipment out there. First off I would say, "beware of the infomercial." If you see a piece of equipment being sold after Midnight, please change the channel and watch TVLand. Anything that claims fatloss and you only need "20 minutes, 3 times a week, think twice, and put your credit card away. Too many scams and it's BS. Stick to the basics and work hard!
If you want to expand your space.
adjustable bench
resistance tubing
kettlebell
I also love the ValSlide, these are similar to furniture slides (which some work), these things are great for butt, legs and abs -great little gadget. Celebrity Fitness Trainer Valerie Waters came up with this great product - check out her website http://www.valslide.com/
Now cardio is another story, one of the best pieces of equipment for fat loss and the least expensive is the old jump rope -but the toughest to do. If you can do 10 minutes non-stop, you'll burn a ton of calories.
So no more excuses, I can't get to the gym today. You don't need allot of space and it's not a major investment. The investment is in your health and well being. This is one investment in yourself that you'll be glad you made and the dividends will be noticeable with every workout.
To purchase -Dick's Sporting Goods has a great selection. Online -----performbetter.com is great.
here is a great fat-burning circuit that be done 2-3 times.
Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 10 reps
Mountain Climber x 20 reps
Curlup -situp x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist standing knee to elbow x 15 reps each side
Opposite Arm and Leg Lift x 10 reps each side
Plank, hold for one minute
rest 2 minutes then repeat 1 or 2 times
What do I need to get started?
As you know and may have experienced if you train with me, you can get an excellent workout with just your bodyweight. How many of you love bodyweight squats and lunges, other favorites you all love are pushups and Burpees---or as many of you say, those f** Burpees!!! The exercises are endless -but we all need variety and a workout change every 5-6 weeks.
So what if you want to purchase a few things to add to your home space. You can do this by purchasing just a few essential pieces of fitness equipment for under $100.
One of my favorites and most versatile pieces are dumbbells. They cost about $40 and you can literally work every muscle in your body with them along with your own body weight. You can also purchase sets of 5-25lbs to get started. If you have a few extra dollars to buy additional equipment I would recommend getting a stability ball, medicine ball, or abs mat if you don't have any carpets in your home for cushioning.
I have that equipment, what else would you recommend?
If you have the basics then there are so many other great pieces of equipment out there. First off I would say, "beware of the infomercial." If you see a piece of equipment being sold after Midnight, please change the channel and watch TVLand. Anything that claims fatloss and you only need "20 minutes, 3 times a week, think twice, and put your credit card away. Too many scams and it's BS. Stick to the basics and work hard!
If you want to expand your space.
adjustable bench
resistance tubing
kettlebell
I also love the ValSlide, these are similar to furniture slides (which some work), these things are great for butt, legs and abs -great little gadget. Celebrity Fitness Trainer Valerie Waters came up with this great product - check out her website http://www.valslide.com/
Now cardio is another story, one of the best pieces of equipment for fat loss and the least expensive is the old jump rope -but the toughest to do. If you can do 10 minutes non-stop, you'll burn a ton of calories.
So no more excuses, I can't get to the gym today. You don't need allot of space and it's not a major investment. The investment is in your health and well being. This is one investment in yourself that you'll be glad you made and the dividends will be noticeable with every workout.
To purchase -Dick's Sporting Goods has a great selection. Online -----performbetter.com is great.
here is a great fat-burning circuit that be done 2-3 times.
Bodyweight Circuit Workout Routine
Squat x 30 reps
Standard Pushup x 10 reps
Mountain Climber x 20 reps
Curlup -situp x 20 reps
Superman Backraise x 10 reps
Lunge x 10 reps each leg
Wide-width Pushup x 10 reps
Narrow-width Pushup x 10 reps
Oblique Twist standing knee to elbow x 15 reps each side
Opposite Arm and Leg Lift x 10 reps each side
Plank, hold for one minute
rest 2 minutes then repeat 1 or 2 times
Wednesday, April 15, 2009
Crazy8's Workout
LeeAnne wanted to change up her cardio routine this week. This is an example of a Metabolic Workout called Crazy8's. Eight because of 8 exercises done circuit style in eight minutes for 2-4 total circuits. Rest is minimal between exercises (10-30 seconds) depending on your fitness level and a full 2 minute rest after each circuit. The first exercise elevates your heart rate and subsequent exercises bring the heart rate back down before another "cardio" exercise brings it back up. Use light weights or just bodyweight, it's not strength to failure.
She did great and only swore 42 times, not bad. We just need to work on the Burpee form - a little too much back.
1) Burpee w/row,curl,press 1min
2) Dips 15 reps
3) Row with tubing 15 reps
4) Lateral Bounds 1min
5) Step Over Lunge 15 ea
6) Recline Chinups or chinup bar 12 reps
7) Box Jump with touch 1min
8) Plank Touches 10 ea
Give it a try and let me know what you think. Keep in mind, this type of workout replaces interval cardio or a high rep (15-20 reps) resistance training day not your strength training workout.
She did great and only swore 42 times, not bad. We just need to work on the Burpee form - a little too much back.
1) Burpee w/row,curl,press 1min
2) Dips 15 reps
3) Row with tubing 15 reps
4) Lateral Bounds 1min
5) Step Over Lunge 15 ea
6) Recline Chinups or chinup bar 12 reps
7) Box Jump with touch 1min
8) Plank Touches 10 ea
Give it a try and let me know what you think. Keep in mind, this type of workout replaces interval cardio or a high rep (15-20 reps) resistance training day not your strength training workout.
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