Week 7 Update -Make-over Mom

Quick update ---Week 7 ---My little Rock Star Laurie --Down 15 lbs.
We're working 2 full-body workouts and 1 Metabolic workout each week.
We've added 2 interval sessions each week ---
Most important clean eating -NO ALCOHOL during the week --sorry.

You don't have to gain weight on Vacation....Keep Moving!!

Yes, summer is in full swing, and the 4th of July is just days away! Some of you are lucky enough to be on vacation this week. Hope the weather is better than what we’re getting here!

Even my little make-over Mom Laurie is on vacation this week. Now I couldn’t give her the entire week off. I know I’m mean, right? No, not at all. She’s lost over 8lbs this first month and she wants to keep this momentum going. And yes, she’ll still have a great time. She has a workout and food plan and she will do her best to stick to it.

Summer in general can be a difficult time to get your workouts in. It shouldn’t be, there’s too many things we can do outdoors. But when we go away on vacation it can be easy to let our fitness plans fall to the wayside.

Doesn’t matter where you’re going, it’s always possible to find a way to get a good workout in. A vacation week doesn’t have to be as intense as you normally workout. Some of you may not have missed a workout in months, so maybe just walking would suffice.

Keep on top of things with these quick tips for fitting a good workout into your vacation schedule.  

Cardio is the best way to ensure that you stay in shape on your vacation. There are so many different varieties that it won’t seem like “work” at all. Now the beach can be great cardio. I love to walk the beach several times during the day. Especially after I eat some gummie bears……….Yes take advantage of the soft sand. Play it safe and think power walk. The thing about taking a brisk walk in sand it can burn twice as many calories as walking on a flat surface. When you’re on the beach have fun and move. If you’re lucky enough to find a volleyball game, join in. Yes, you’ll burn calories. Surfing, swimming and tossing the football are all good ways to not only have fun, but burn additional calories.  And yes running, if that’s your thing.  Go for it! So put down the Kindle and get out there!  

Not at the beach? Try some bike riding. This low-intensity exercise burns calories without you even thinking about exercise. Yes even Golf and be some exercise. But please no cart, walk the course and carry those clubs! Tennis anyone? Another great choice.

Now if you’re in the mountains hiking can be a great experience. Not only can you enjoy the sites, but it can be quite a challenging cardio workout. Does your hotel have a gym?  Be sure and make full use of it. See if they have any exercise classes running. Check out the fitness center. Lifting weights or body weight exercises combined with some of the machines will keep you in shape until you return home to your usual workout routine.

Now you don't have to be extreme. It is vacation, but that doesn't mean you throw everything out the window. Have fun! But you don't want to come back home step on the scale and scream........so be smart!!!!!

Whatever you do just keep moving!

Make-over winner Weeks 3 results!

After 3 weeks I'm happy to report Laurie is down 7.2lbs Great Job!

How about a Fitness Goal or Feat?

I was watching G.I. Jane the other night. You know the one with Demi Moore as a Navy Seal. I forgot how ripped she was for that movie, holy crap. But seeing her train was very inspirational, but it got me thinking of Fitness feats or goals we can go for. And remember, establishing goals is one of the most important things to use when trying to lose weight or transform your body. In fact, goal-setting in general is very important in reaching any of our dreams. See Goal Setting

For the most part we’ll have a goal of dropping a few pounds or eating better or a goal of getting to the gym every day.  Not a bad start, I was thinking of something more exciting, something that you’ll have to push yourself to get. And yes, it should be doing something within reason. If you just started working out and your goal is to do a Fitness show by Labor Day, or you just started running and you want to do a marathon by October may be a little lofty….you get the picture.

Okay what then?

Training for an Event 

It’s that time of year where there’s a ton of races going on. The last couple years we’ve seen a new breed of race, like Mudder’s or a Warrior Dash. If that’s your thing, then go for it. If you want traditional then try a 5k or Sprint Race or any other race in your area. If you’re a beginner how about the application you can do on your own “Couch to 5k”. The key to all of this is making that commitment is one of the best ways to get motivated and moving.  Choose something that you think may interest you even if you’re stepping out of your comfort zone. Also, be sure to choose a race that is appropriate for your fitness level but still a challenge.

 

Do a full Pull Up or Chin up

Yes these are tough for all of us especially beginners and females—doing an unassisted pull up is one big audacious goal. If this is a goal a good training strategy would be to make sure you’re getting in your back and bicep training during the week. Keep your reps lower (6-12) and hit the weights with Rows and Lat Pull-down and practice just hanging on the bar. (no not happy hour –chinning bar).

Be a Pushup King or Queen
We all do them (I hope). And many of us do some form of a push-up. But a good goal if you can’t do a standard pushup on your toes is to shoot for the full version or get to that next level. Another idea is number of pushups. Can you do 100 by the end of summer? I just had this conversation with a lovely lady she can do 20 pushups---can she do 25? How about 30 by the end of summer? What do you think Beth?  

Get that Bike Out

Great form of exercise. Something you can do on your own or with a group. You can sign up for races or clubs or increase your mileage or distance. Or how about picking a destination? I did this in my younger days. My goal was riding my bike to Hampton Beach NH. I think it was over 80 miles, but it was fun…just make sure you have a ride home:)

Beat Your Time or Distance 
How about an exercise you’re already doing. Do you want to increase your bench, deadlift or squat? Maybe something timed like a plank? Can you plank for a minute yet? How about 2 minutes? How about a cardio machine? Rowing for distance……I think the list is endless and it can be fun. Keep in mind, if you pick something you have to train for it. Keep going with your usual workouts, but practice and increase your exercise several times per week and increase your time spent in each exercise a little each week. Before you know it, you’ll be surpassing your goals and looking better doing it!  Yes win-win.

Me,

Getting down to 200lbs and doubling my chin-ups. If I do the math that’s……

Mother's Day Make-over Winner!

Thanks Laurie --great job today! Week 2

Westford Regency Bootcamp Class

If you're not a member... What are you waiting for? You’ll find a cardiovascular workout area, Nautilus and free weight rooms, a Jacuzzi, and an aerobic studio. Compete in one of our two racquetball courts. Sharpen your swimming strokes in the 50 foot indoor swimming pool.

I'll be doing 4 Bootcamp Classes for members & Teen Bootcamp





CLUB HOURS
Monday-Thursday: 5:00 a.m. to 9:30 p.m.
Friday: 5:00 a.m. to 8:00 p.m.
Saturday and Sunday: 7:00 a.m. to 6:00 p.m.
TELEPHONE NUMBERS:
Regency Health Club Desk: 978-692-0532
Regency Playroom: 978-692-0772
E-MAIL
Health Club Director-Sue Coombes: scoombes@westfordregency.com

Outdoors -Finally Nice Weather........

3 Class times ---Let's Roll!!