Here’s a quick workout to honor the men and women of our military, that have served or are currently serving, for all they have done to preserve our freedom and liberty. Enjoy this special Holiday and really appreciate the greatest country in the world and those who have fought and given their lives for our freedom.
Looking for a total body workout that boots the metabolism?!! Try this one one for size!! Barbell Complex with whatever weight barbell you choose. First round you do 5 reps of each, second round 9 reps and last round of 12. Rest about 30 -60 seconds in between. Could even add on 15 reps to the end if you you want more of a challenge!
I felt this wasn’t too bad today. Mainly it was my forearms that were struggling to hold onto the 45# bar, but the weight wasn’t bad nor was my breathing. Next time we do it, I think we will start at 9, then 12, then 15 and see how that feels! We did end up adding some finishers at the end though, which helped get the heart rate up!
Give it a try and come back and let us know how you did!
The dreaded belly fat! It seems so much easier to lose weight anywhere else when compared to losing the belly fat. However it does not have to be that way!
There are a lot of mistakes that are made when people are trying to get rid of belly fat. Although losing body fat quickly is possible, it generally takes people much longer than it actually should if you avoid simple mistakes.
Here are some simple tips for being successful. These will get rid of belly fat and will also give you a super great workout.
#1 – Exercise with a lot of intensity!
Your workouts must be intense if you want to get rid of the belly fat. If you train with intensity you will elevate your metabolism and you will be burning calories even after you are done with the workout. The trick to losing belly fat is to have more muscle mass and burn more calories. Here is a great example of interval, “metabolic strength training”.
10 overhead squat presses
Try doing this for as many rounds as you can in a fast pace in a 10 minute time frame and only rest when you need to. This will surely rev up that metabolism and get your heart pumping!
#2 – Do interval training after circuit training.
Interval training is by far the best method to get rid get of belly fat utilize your time. It is more effective, more engaging and a whole lot quicker to do. If you would like faster results and a better metabolic result then interval based cardio is the way for you.
Intervals are done by doing high intensity followed by low intensity and repeating. Push yourself out of your comfort zone, to get the most out of a workout like this.
#3 – Combine your interval training, Cardio and weight training into one for a shorter period of time.
You can do squats, jump rope, sprints, push ups or whatever you wish!
20 Jumping Jacks
10 Squat Thrusts
10 Mt Climbers
I recommend finding a min of 4 exercises and a max of 8 so as not to get bored and add weights. You can also do these timed, such as 3o seconds of work and 10 seconds of rest for up to 10 minutes. Great metabolic booster workout!
What do blisters, muscle cramping, and acid reflux have in common? For me, the Cheyenne Mountain 50 k on April 25th. It was a day, and a race, to endure. I found myself taping blisters and experiencing a burning throat all before 25 k. Somehow I had let myself wear a double layer of socks that insisted on providing blisters and a hydration and fuel plan that offered me heartburn. I was certainly better prepared than that…regardless, we all must experience days with unforeseen challenges and take each challenge in stride. The race was well supported with great volunteers; I just chose to have an off day. I found muscle cramping hiding behind just about every big rock and tree the last 10 kilometers. Yes, I finished, and have learned from my journey. Be careful with things you have been offered and don’t be too curious on what’s behind that next tree or underneath that rock you have overturned. All kidding aside be sure to train, prepare and do practice runs with everything.
One hundred and sixty eight hours or 7 days later it was time for redemption. The Collegiate Peaks 50 mile! The Blisters were healed (almost), the hydration and fuels for energy were in check and my curiosities were subsided. Buena Vista and the Collegiate Peaks trail were under submission and I was in control. The race started smoothly and the weather was ideal. The course was pretty tough with a wide range of terrain and elevation change. I was still in control at mile 15 with no health issues or lingering curiosities to find a cramping rock or tree. Then, at mile 17.9, I had a psychology lesson. During this lesson, 7.1 miles in distance time, I was taught through an inner conscious dialogue about the “1001 reasons to be happy with a 25 mile time and finish” and how that second 25 miles was just not in the cards for today. Well, I am here to tell ya, in ultra running you can be in the best of shape and willing to endure great pain, but if you don’t have Zen in check, it is all over. The mind is a powerful thing. It is worth mentioning that in many distances or any challenge for that matter, your body can get you half way and it’s all Zen after that. Although my training and body was still up for the task, my mind provided me a 25 mile time for Collegiate Peaks this season. No matter what went on during that psychology lesson, my 25 mile finish was decided at 17.9.
Three hundred and sixty hours or 15 days later, with my Zen fully in check, I will toe the line for the tenth annual Colfax marathon in Denver. I look forward to the people and the fun, and maybe even a PR.
Do you wake up in the morning and the first thing that you do is eat? Or do you wait a few hours and then eat, or even wait until closer to noon and eat your first meal?
I wake up and am hungry. My body has not had food in about 10-12 hours and is screaming for food! So what do I do? Usually my go-to is eggs with veggies. I need to fuel up for my morning and get my “engine” running! But if I had planned to workout first thing in the morning, I would probably choose a protein shake. It’s quick and easy to digest and allows me to be able to workout sooner than later. I have even told my clients that even a banana is better than nothing! Some people don’t do well eating before their workouts and I understand that. BUT immediately following their workout they should eat breakfast. Do not wait!
Why is it important to have breakfast? While sleeping, your metabolism slows down, as your activity level is minimal (guess depending how restful you sleep). What your body starts to do is to act as a fat storage, which is not going to help you with your weight loss goals. So the best thing you can do when you wake up is eat!
For some people who have not eating breakfast in years, this will be a hard thing to do. Start slow and pick things that you enjoy, just to get your body used to having the meal first thing in the morning. Some suggestions would be some fruit with some nuts, yogurt, cereal such as Kashi or even a piece of toast with some almond butter. After your body has adjusted and you start to wake up hungry, then you can add things such as oatmeal, eggs with veggies or protein pancakes.
Jumpstarting that metabolism first thing in the morning is the best way to ensure you start burning calories early!
Are you a breakfast person? Let us know what things you eat for breakfast to help burn fat!
There are so many things today that we can use to get in our cardio workout. There are elliptical machines, stationary bikes, stair climbers, treadmills, bodyweight circuits, jumping rope, and the list could go on and on…. There are even fitness videos that do some form of intervals in their videos, such as Turbo Jam -Fat Blaster My preferences are the treadmill, elliptical and bodyweight circuits.
Whether you are trying to lose fat, increase your metabolism, give your body an amazing sexy shape, or just trying to work up your cardio endurance, make sure you are doing intervals.
What are intervals? Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity performed for a specific amount of time. Intervals also cause your body to continue burning calories and fat long after you have finished your workout! Now who wouldn’t want that benefit?
An example of an interval on the treadmill:
Warm up for 2-3 minutes at a moderate intensity (about 4 out of 10). Then increase speed to high intensity (about 8 out of 10) for 30 seconds, then low intensity (about 3 out of 10) for 60 seconds and do this 6 times. Then cool down for 3-5 minutes at low intensity (about 4 out of 10). When you reach interval number six, you should be thinking to yourself “I don’t think I can do this”, but you WILL! That is how intense these intervals should be. If you are not dragging yourself off the machine when you are done, then you didn’t work hard enough. You should never have to do intervals for longer than 30 minutes. If you are just beginning, start at an easy pace and do shorter durations of intervals until you have built up your endurance, then increase your intensity!
You can also change up your intervals in many different ways. You can change the incline of the machine or change the duration of the high intervals. You can do 30, 60, 90, all the way to 120 seconds and then just make sure your recovery interval is equal to or double the high intensity intervals.
Sometimes, my intervals last only about 10 minutes long, but I go hard during this time and definitely know I burned some serious fat! So there should never be an excuse that you don’t have time to workout…just remember intervals…SHORT AND SWEET!
Here is and OLD video of myself, talking about how to get the most out of your intervals.
I get the same question from my female clients, “how can I get rid of this flabby skin that hangs under my arm?” While spot reducing is not possible, using these exercises will help to tone or build the muscle and reduce fat. I put together some of my favorite tricep exercises that will help you get those strong sexy arms you have always wanted!
Make sure you are performing 3 strength training workouts per week. You should add 2-3 of these tricep exercises per week to your strength training workout. Perform 3 sets of 10-12 repetitions for each exercise you choose.
Dips – When doing dips, make sure to keep your elbows tucked in and keep your body as close to the bench as possible. Lower your body down slowly.
Dumbell Kickbacks – Again, keep your arm tucked close to your body and position your elbow a little higher than your shoulder. Make sure not to move the upper part of your arm.
Standing Cable Tricep Pulldown -Use slow, controlled movements and keep your back straight. Squeeze the triceps at the bottom part of the movement.
Overhead Dumbell Extension -Try to keep your elbows as close to your head as you can during this lift in order to maximize the stress on your triceps. Also remember to use a full range of motion by fully stretching your triceps at the bottom and locking the weight out completely at the top.
Lying Tricep Extension-Use slow and controlled movements and keep your elbows in.
Make sure that intervals and good nutrition are included your fitness routine. These are equally important and will aid in fat loss, therefore helping you to achieve those sexy triceps.
If you are like me, each week provides several different surfaces to run on; dirt, rock, roots, pavement, gravel and then you add flat, incline, rolling, climbing and then there’s slower miles, speed workouts, walking and hiking. For each, footwear is vital for getting you from point A to point B. And, if you are like me, you have a lot of different choices. What is that old saying? “I have too many pairs of running shoes … Said no runner ever.” So how do you find the “perfect shoe”?
It is likely you all have heard of the wet test for finding your shoe type. Basically, wet the bottom of your foot and step on a bag or piece of paper:
If you have visited a running store or specialty shop it is likely you have seen the treadmill test with video cameras:
At the same running store or specialty shop you might find a computer gait analysis:
These are great tools for learning more about yourself and your feet. Use these tools and make notes of what they tell you, but don’t discount what you already know about your running and your body. Break out your runner’s log, and track how you feel in current or previous shoes. This log and the daily reminders of how you feel under various conditions will continue to be one of your best tools available for “the next pair”. In my opinion, it is only you and your experience that can find, feel and continue to monitor the perfect fit in the perfect shoes.
Document, document, document. It is so important to have a reference as to how you feel under different conditions. Make notes about it all; food, sleep, shoes, laces, socks, shorts, shirts, head gear, glasses, pit stops, and the list can go on. This is a priceless tool when it comes to buying your next pair (or three) of shoes or trying to remember what will feel best on race day under the projected conditions.
When it is all said and done there is no single way or right way to find your perfect shoe. Don’t be afraid to have more than one perfect shoe. Using all the available tools, knowing how you train, and understanding that change is inevitable, will keep you on track with healthy feet.
After watching the eclipse this morning I am gearing up for my last “long run” before tapering for some upcoming races. I will cut my weekly mileage by about 40% each week in preparation for the Cheyenne Mountain 50k on April 25th with the Collegiate Peaks 50 mile in Buena Vista the following weekend. I believe tapering the last two or three weeks before a race is good practice. This can take sincere commitment and discipline due to the fact your body wants to keep training. I have found this taper help me stay injury free and show up fresh at the start line.
We always hear people make excuses for why they can’t get in shape or why they don’t exercise, so here are some tips to help keep them motivated to accomplish their fitness goals.
Get a workout buddy or support buddy. Find someone with similar goals for support and keep you on track with your fitness goals. I have a friend I communicate with daily, she helps me stay motivated so I can achieve my fitness goals.
Set a goal for yourself. Whether it be to lose 10 lbs or fit into those size 4 jeans, set a time frame and then when you reach that goal reward yourself with some new clothes or your favorite free meal.
Take pictures. Take a picture of yourself in swim suit or shorts and after a couple weeks of workouts, take another picture and compare. It’s a great motivational tool when you see the results!
Cut out a motivational picture. Look in magazines or online and choose a body type that you would like to have. Hang it on your fridge and look at it every day. Envision yourself looking like that picture. When you are on the treadmill and getting tired, think of that picture and push yourself to work even harder to reach that goal.
Plan your workouts. When you make a plan to go running or lift some weights, you are more likely to actually DO them. Print off a monthly calendar and add your workouts for the week ahead or month ahead and cross them off when you complete them.
Hire a personal trainer or join a fitness group. Most of the clients I get say that the reason they have a personal trainer or attend a fitness group, is to provide them with support and motivation. They say that having to be accountable to someone keeps them motivated and determined.
Use these tips and after time you won’t need these to help you stay motivated. You will be so impressed with the way your body is transforming and that will be motivation enough to keep working hard to achieve your fitness goals!
“Success is not final, failure is not fatal: it is the courage to continue that counts.” -Winston Churchhill
“Failure will never overtake me if my determination to succeed is strong enough.” -Og Mandino
“If you keep at it, one day something which at first appeared impossible will become merely something very difficult indeed.”