Workout of the Day!

Here is the breakdown of the short, intense 30 minute HIIT workout that I'm about to do today. It's pretty simple, you can do this one at the gym, home or on the road. You need a  timer, jump rope,  and either a stair, bench or ball. The workout is composed of six,  five minute intervals with one minute of rest between. I will post a video of the workout.... but for now, here is the break down.

Make sure you are properly warmed up before you begin, 5-10 minute of light jogging, cycling, etc.

1.  2 minutes skipping rope ( high knees to make it harder)  
     2 minutes burpees (with or without a pushup)
     1 minute bench/ball/stair taps
(no rest between exercises)

rest one minute


2.  3 minutes skipping rope (high knees to make it harder)
     1 minute mountain climbers
     1 minute squat jumps
(no rest between exercises)

3.  2 minutes skipping rope ( high knees to make it harder)     

     2 minutes burpees  (with or without a pushup)

     1 minute bench/ball/stair taps

(no rest between exercises)

rest one minute

4.  3 minutes skipping rope (high knees to make it harder)

     1 minute mountain climbers

     1 minute squat jumps

(no rest between exercises)

5.  2 minutes skipping rope ( high knees to make it harder)     

     2 minutes burpees  (with or without a pushup)

     1 minute bench/ball/stair taps

(no rest between exercises)

rest one minute

6.  3 minutes skipping rope (high knees to make it harder)

     1 minute mountain climbers

     1 minute squat jumps

(no rest between exercises)

Cool Down and Stretch

You should feel pretty gassed out after this workout. That's the point! These short, intense workouts are just what you need to break out of your fitness plateau! Instead of suffering through 60 or more minutes of mundane, boring cardio... you've  hammered it out in 30 minutes- and you are dripping wet with sweat, boosting your metabolism and ramping up your fitness level! I use a free app on my iphone called round timer for my workouts, or you can use a stop watch or clock to time your intervals and rest. Go ahead, try it, let me know how it went!

Get your Ass off the Elliptical

The next few times you go to the gym, make a few observations.  Notice that the cardio equipment is busier than the weight room area? Yes!   Notice usually, the elliptical machines are the most popular? Yes! Now look at who's in the weight room, or on the treadmill running at a decent pace?   Wow they look pretty fit (usually)!  Why aren't very many people running intervals, getting their squats in, or doing their burpees? BECAUSE THOSE ACTIVITIES AREN'T EASY!

Now pay attention to the physique's of who is in the weight room or running on treadmills compared to the busy elliptical machines.....  Are the fittest gym members on the elliptical machines?  Usually not the case! Why are so many people in love with the elliptical? BECAUSE IT'S EASY! 

My question to you is, why spend 30-60 minutes of comfortable cardio when you aren't getting the results you want?  Why not spend that 30-60 minutes, hell even 15-30 minutes, and do something that will give you results?

"The elliptical machine is sneaky, and it fools us three ways. First, you can get your heart rate up really high and easily. Second, you can get a big sweat on. And third, the machine tells you that you have burned an awful lot of calories (even though the calorie counter is likely inaccurate, as was shown on a CBS news report).

So why doesn't the elliptical work? Because you just don't do as much mechanical work as you do when you run or cycle. Basically, it's just easier and less effective. Getting your heart rate up is not the key determinant of fat loss.

Your body is a well programmed machine. It's 'wired' to increase heart rate and breathing as soon as it senses motion (that's why you start to breathe heavily after taking a single flight of stairs - it's not just because you are unfit).

The key factor in fat loss is the amount of work done. Until you learn to separate the influence of the two, you won't be using intervals in the best possible manner.

As fat loss expert Alwyn Cosgrove explains, "The problem is not the elliptical itself -- it's just that it tends to allow/promote momentum (as most people have the resistance too low) from bodyweight alone. So unless you crank up the resistance and actually produce some force and/or MOVE your bodyweight - it's nothing but momentum. So if you're not actively using your muscles to produce some sort of force you aren't burning many calories.".......But even then, I still don't think using a high resistance level on the ellliptical will get you the results you are looking for. Yet despite their ineffectiveness, elliptical machines and the like remain a popular training method. But that's only due to the human condition - like flowing water, we seek the path of least resistance. We'll will do anything to get around obstacles rather than doing the real work required to overcome the obstacles. Given the choice, humans always go with the easiest option......Training in your comfort zone is useless. Your metabolic rate will increase when your body is forced to change. The harder and smarter you train, the greater your increase in metabolic rate." ( *Craig Ballantyne) 

To make wiser and more efficient use of your cardio conditioning  try jumping rope, running, sprinting, cycling, spinning .... but remember keep your body guessing. You body is smart and adapts quickly- you have to constantly be switching up your routine.  HIIT ( High Intensity Interval Training) is key for fat loss and to actually see CHANGE. By adding short periods of high intensity exercise to your workouts, you will burn more fat, ramp up your fitness level, with the bonus of shorter workouts. 

Along with your HIIT workouts, it's important to build lean muscle mass by doing strength training twice a week. The best way to ramp up your metabolism for the long haul is to build lean muscle mass. Muscle will always need to burn more and more calories even if you are just sitting down. The more muscle you have, the more you burn. 

In future blog entries I will provide workouts using the HIIT principle..... and in the mean time, stay off that darn elliptical!!!!!

If you are extremely over weight, or have any kind of heart condition, DO NOT DO HIIT. Also, if in doubt, consult your doctor first. HIIT workouts are not easy. Just be warned that it will be very tough if done correctly. 

I do believe there are some cases the elliptical can be beneficial. For overweight and for  low fitness levels, the elliptical is a comfortable and low-impact exercise. It is also beneficial for those suffering from injury and can't perform high-impact exercise. 

*Craig Ballantyne is a fitness expert and regular contributor to Men's Health and Women's Health magazines, and is on the advisory board for Oxygen Magazine. Craig's trademarked fat burning workouts, help men and women lose fat fast in the comfort of their own homes. Learn more at http://www.TurbulenceTraining.com

A great article to check out!

I wanted to post an article my friend shared with me. It's highly informative, I recommend you read it! There were a few surprising foods mentioned.
"Grocery stores may sell them, but experts won't touch them; what you should know about your food."
Here's the link: http://www.wakeup-world.com/2011/10/06/7-foods-experts-wont-eat/

If you click on the title of this blog entry- it will take you right to the article! Let me know if there were any surprises for you too!

Have a great Turkey Day, don't forget an average Thanksgiving Dinner is around 4,500 calories!!!!

One Goal Finished... on to the next one

The marathon is over! I successfully finished... and no, I didn't win! Out of about 40 thousand participants, I finished about 18,000th haha. I completed my training and the race injury free, and was happy about my training. Will I do another one? Most likely not! I ran about 30 minutes slower than my goal, but running with the whooping cough makes things a bit interesting. The Chicago Marathon was a perfect marathon to run, the course was flat, there were so many spectators, it was well organized and the weather was perfect in the high 70's. I had a lot of fun, up until about mile 19, which at that point, my legs were dragging and every time I slowed down at the aid stations, my lovely cough came back to greet me.

After training, tapering and completing the 26.2 miles, I've concluded that half marathons are more my thing. Endurance wise I feel in shape, but the training took up so much time, energy and focus, I lost a lot of strength, speed and power. I don't feel very well rounded as an athelete... and I'm looking forward to being able to do other types of workouts, skateboard and feeling like I have more "pop"... the long runs really drained me for a few days a week.

It felt great to set a goal, work hard and accomplish it. I can apply what I learned about endurance training to any future clients that want to train for half and full marathons. I'm looking forward to taking on some of my other goals... pistols and practicing more yoga, which I had no time to work on before.

Another Awesome APP

Today after my bootcamp class, one of my students showed me an awesome app she uses on her smart phone when she works out solo. It's the NIKE NTC (Nike Training Club) app, which offers intense 15, 30 or 45 minute workouts for fitness levels ranging from beginners to advanced exercisers. I checked it out and I think it's a great tool. The workouts are varied, intense, and target specific training goals. The app is really simple to use, free, does a great job explaining exercises and even offers video demos of each exercise. The equipment necessary to perform the workouts is very minimal, dumbbells, mat and a medicine ball. This would be a great tool to use if you were traveling, bored with your workouts, or needed some direction the next time you went to the gym. Just find it in your smartphone's app store, download it, and Boom - you're ready for action.

Check out the link below to find out more information.

http://www.nike.com/nikewomen/features/ntc?locale=en_US

There's no "Easy Button"!

(click photo above to enlarge)



Reebok Has to Refund $25 Million to Consumers for False Claims About its Toning Shoes

If only it took a pair of shoes to have a booty like that.... :)

THis looks super fun

One of my friends posted this up the other day on their facebook page. What a cool concept, to make your runs entertaining and fun. I can't wait to try it out.