We Worked It!

Today we completed a challenging quick step ladder workout!  Everyone did awesome, and got the hang of the ladder drills in no time!... (such rhythm)  We even beat the rain storm.
 
The Workout:
Complete at least one round, but try for two!
 
Complete each ladder drill 4 times through.
For bodyweight and dumbbell exercise complete 45 seconds of work 15 seconds of recovery.
 
Ladder drills: 
2 feet each quick
2 feet in each high knees
Exercises:      
1 arm DB swing exchange
T pushups
 
Ladder drills:
Sideways 2 feet each
Sideways 2 feet in each high knees
Exercises:     
Overhead DB situps
Side burpees
 
Ladder drills:
Squat hops
Lateral scissor switch
Exercises:      
Reverse lunge with 1 arm bicep curl
Plank to pushup

Ladder drills:
Side to side hops
Double trouble (in, in, out, out)
Exercises:      
1 arm DB row
Smilies (Abs)

Ladder drills:
Hand walk
Icky shuffle
Exercises:      
DB plank walks
2 Forward lunges, power jump

4 Weight Loss Mistakes

I loved this article and felt it important to share the knowledge.  So many (especially women) make these mistakes week after week, and wonder why they are not shredding the fat. 

Here Are the Top Mistakes That Are Keeping You From Taking Your Body From Good To Head Turning

1. Long Duration, Low Intensity Cardio - It’s like working without getting paid

Would you work an 8 hour day at your job if you knew you weren't going to get paid? I think not! So why spend hours each week doing cardio without getting any better results?

Slaving away on the treadmill, bike, or elliptical day after day is a surefire way to make your body retain fat. Yes, you read that correctly!

Long, moderate, boring cardio causes you to retain more fat and eats away your muscle tone. Muscle increases your metabolism, so why risk losing your body's most efficient fat burner? Your muscles burn 3 times as many calories than fat. So, the less muscle you have, the less calories you will burn, thus retaining more fat.

That goes for you spinning addicts as well. You may not consider spinning to be "moderate" cardio, but the fact of the matter is even higher intensity cardio burns away your muscle when performed for a prolonged period of time -- ultimately reducing the amount of calories you'll burn throughout the day.

Not only is long duration cardio an ineffective way to lose fat, but it can eventually lead to overuse injuries. When you repeat the same movements over and over for long periods of time, you put too much stress on certain areas of your body, which can eventually become what we call repetitive stress injuries.

Cardio Done Right

The right way do cardio effectively is keep it short and intense. Short bursts of high intensity interval cardio triggers your anaerobic metabolism, which will skyrocket your heart rate and burn the fat -- without eating away your muscle tone. Remember, you need to keep your muscle so you can keep burning more fat and calories -- up to 48 hours after the workout is over.

How can that be?

It’s a physiological effect known as EPOC (Exercise Post-Oxygen Consumption). Put simply, EPOC is a scientific term used to measure your body's rate of oxygen intake following a high-intensity activity. The higher the intensity of the activity, more oxygen and energy are needed to restore your body. As a result, your body continues to burn calories for up to 48 hours after the workout is over.

Scientific Fact: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!

Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed

Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does

If there's one major point I want you learn from this article, it's this: fitness is intensity dependent, not time dependent. Before we move on to reason #2,

 

2. Going for the "Spot Treatment"

The 200 crunches and 50 side-bends you do to finish off your already lengthy workout are NOT going to get you any closer to wash-board abs or erase that little bit of "muffin-top" you have left. Unlike trying to zap a blemish on your face, there is no such thing as a spot reduction for your body.

Even though your body tends to deposit more fat in certain areas as opposed to others, burning it off doesn't work the same way. For example, if you tend to carry more weight in your hips and thighs, doing isolated exercises such as donkey kicks or inner and outer thigh machines won't work.

But why?

Isolated exercises simply don't burn enough fat or calories, which is why your trouble areas never seem to get any smaller or tighter. Isolation exercises aren't the answer to reaching your full fitness potential because the body works as a whole - the sum of it's parts - never in isolation.

The Most Effective Exercises Are Always Functional In Nature

There are several natural, primary movements that you perform in your daily life. They can be broken down into 6 patterns: push, pull, squat, deadlift, rotation and flexion / extension of torso. So, in order for an exercise to become "functional", it must incorporate at least one of the 6 primary movements.

Performing weight-bearing functional exercises as part of your high-intensity interval training program is essential to gaining functional strength and boosting your metabolism. You'll be training your whole body to burn more fat without even thinking about it.

 

3. Strength Training With "Pink" Dumbbells

Listen closely, because I want to finally put the most common strength training misconception to rest. Lifting heavier weights will NOT make you "get big" or look like one of those muscle-clad women on the cover of a bodybuilding magazine -- not even close!

Unlike men, your body doesn't produce enough testosterone to stimulate large muscle growth. What you WILL get by lifting heavier weights is a super lean, toned, fit body. Women who have discovered this secret have been doing this for years with phenomenal results.

One of the most overlooked factors contributing to female physical body transformations is muscle development and maintenance. For women this is the number 1 thing that will literally transform your body into a fat burning furnace.

That means you have to get off the fancy gym machines and lose the little "pink" dumbbells. Lifting light weights for countless reps will not stimulate your muscles enough to get you any results. Real weights aren’t available in pink!

Kettlebells, Dumbbells, and Barbells Aren't Just For Men Anymore

Just because you're a woman, doesn't mean your workouts should look more like physical therapy sessions. Forget about the balance boards, swiss balls, yoga, and pilates. While those things might seem entertaining, none will burn a lot of fat.

Gym machines and toys will never allow you to do functional exercises because they restrict your natural range of motion -- keeping you locked into a certain position. With kettle bells, dumbbells, and barbells you can perform full-body functional exercises, which allow you to move naturally, through full range of motion while engaging your core.

What's more, the exercises you'll perform using these tools get your heart rate up faster than you can bat an eye. You'll burn 10 times more calories than you would on any piece of fancy equipment!

Here’s the bottom line: If you’re not willing to lift heavier weights or do full body exercises at a heart-pumping pace, you’re just going to have to learn to accept your body the way it is.

 

4. Repeating the Same Workout Routines Over And Over

Let's face it, we’re creatures of habit. And when it comes to your fitness and fat-loss, staying in your comfort zone will only keep you from achieving your "wow" body.

Did you know, it only takes 3 weeks to adapt to a workout routine at which point you stop getting results? Your body needs to be constantly challenged in order to maintain your lean muscle and keep your metabolism kicked into high gear.

Make Change a Habit

Without a well-designed training program and workout schedule, chances are you're not planning your workouts before you go to the gym. You wouldn't give a presentation without preparing a slide show would you? It’s the same for your workouts. If you want to maximize your efforts, you've got to make the best use of your time -- and in order to do that you need a good plan.

That's why MAX Workouts have been professionally programmed so that you perform only functional exercises in the high intensity, interval, strength, and circuit training formats. Every training session is specifically and deliberately scheduled -- even your rest days -- and the workout variables (time, intervals, speed, and weights) are constantly changed up to ensure that your body doesn't adapt. That way you get the best results possible without having to think about a thing.

 

Tough Tuesday

Today's workout was a tough one, but so worth it!  The hamstrings might be sore tomorrow after after 200 yards of lunges, 200 yards of side shuffles, and everything else we did.  You should feel good after completing this one.....It's pretty much awesome!

All exercises are 45 seconds à1 minute in length (depending on your fitness level), with 50 yards of exercise in between.  This is how the layout will look.   


Exercise #1 ------à 50 yards ------àExercise #2

Exercise #3 ß------50 yards ß------

                      ------à50 yards ------à Exercise #4

                    ß------ 50 yardsß-------

-Repeat

 

1. Medicine Ball slams

Walking lunges -50 yards

2. Spider pushups

Walking lunges -50 yards

3. 1-arm Dumbbell swings

Side shuffle- 50 yards (switch direction half way)

4. Split leg crunch
Side shuffle - 50 yards (switch direction half way)

-          Repeat

1. Medicine Ball burpees

Duck walk -25 yards, jog- 25 yards

2. Plank hold- knee to elbow

Duck walk- 25 yards, jog- 25 yards
3. Lunge hold with bicep curl (switch leg/arm halfway)
Broad jump- 25 yards, jog- 25 yards
4. Berry pickers
Broad jump- 25 yards, jog- 25 yards
-          Repeat

1. Medicine Ball squat to throw

Karaoke- 50 yards
2. Side plank (switch halfway)
Karaoke- 50 yards
3. Dumbbell woodchoppers
Reverse lunges – 25 yards, back pedal- 25 yards
Striders
4. Reverse lunges- 25 yards, back pedal – 25 yards
-          Repeat

 

 

Very First TRAIN STRONG workout class=SUCCESS

We had our very first outdoor fitness class yesterday and it was AWESOME!  We did a total body workout that resulted in calories burned, fat torched, and muscle built.  Everyone worked super hard and was smiling when we were all done (but not necessarily during the workout… ha ha).   Overall TRAIN STRONG=SUCCESS!  Top performers were Kristin Pool, Julie Mandelaris, and Jason Mandelaris.  You all did awesome!

THE WORKOUT:

10 minute Dynamic warm-up

Circuit #1

3 sets

45 seconds work, 15 second recovery

Medicine Ball squat to throws

Mountain climbers

Reverse lunges or lunge jumps (more difficult)
Berry pickers

Circuit #2

3 sets
45 seconds work, 15 seconds recovery

Dumbbell plank rows

Squats or squat jumps (more difficult)

Flutter kicks

Burpees

You’re not done yet

2 minutes of

Run 40 yards

10 pushups

Stretch

But I Just Want to TONE

“But I Just Want to TONE”.....

Wow! I wish I could have a nickel every time I heard someone tell me this!  How many times have you heard this statement or even said it yourself?!  Does anybody even know what the word “tone” really means? Tone is actually a state of the muscle.  It is defined as the constant state of partial contraction of the muscles. So everyone is constantly experiencing muscle tone.

We probably realize what one is trying to say with the phrase, “I want to tone up.”  You want to be able to see muscle definition and by losing the fat around the muscle, right?  Well this is done by losing or burning off the layer of fat covering the muscle.  So the question is how is this best accomplished?  Many people, especially females think this is best done by lifting light weights with high repetitions.  They do this because they don't want to “bulk up” or “get big” they just want to “tone”, right?!.... WRONG!   As was stated earlier, in order to see muscle definition, the layer of fat surrounding the muscle needs to go.  Do you really think that a person is burning more calories and more fat by using those 3 lb and 5 lb dumbbells or by busting out the 10's, 15's and 20's?  And women, you are not going to get “big”!  Women do not have the high levels of testosterone like men and thus cannot put muscle mass on like they can.  This is especially if they are following a healthy diet and not over consuming calories.

So basically the best way to lean down and get muscle definition (not tone) is to burn off or lose the layer of fat surrounding the muscle.  This is best accomplished by increasing your overall calorie burn and decreasing your calorie intake with a healthier diet.  In order to burn more calories you need to increase your heart rate or work rate.  The higher your heart rate, the more calories and fat you are burning. Here are just a few tips to really rev up your workout, increase your heart rate and burn more calories, resulting in a leaner, more defined body!

·        Decrease your rest time in between exercises. 

·        Increase the ‘load’ or the weight you are lifting

·        Increase time under tension (increase your sets and repetitions)

·       Work out large muscles groups (larger muscles like legs, chest, back and abs burn more calories than your smaller muscles)

·       Do complex exercises.  Instead of just doing a squat or a lunge, include an arm curl or shoulder     press with it.

·       Include high intensity intervals in your weight lifting and cardio workouts.

 

Check out the Workouts Below that will do more than “Tone” they will get you STRONG and LEAN!

Treadmill Interval Hill Workout

This can be done outdoors on a hill as well.

1 minute Sprint at flat
       90 second Recovery
1 minute Sprint at 3% incline
       90 second Recovery
1 minute Sprint at 6% incline
       90 second Recovery

1 minute Sprint at 9% incline
       90 second Recovery
1 minute Sprint at 12% incline
       90 second Recovery

Repeat 2-5 times depending on level of conditioning

Kettlebell Inferno

Complete each exercise with zero to little rest between exercises. Rest after each circuit.  Use a kettlebell weight that will work for all of the exercises below.

30 seconds of Kettlebell Swings
30 seconds of Right Arm Kettlebell Snatch
30 seconds of Right Arm Kettlebell Push Press
30 seconds of Right Arm Overhead Walking Lunges with Kettlebell
30 second Sprint

Rest 90 seconds then repeat on left arm. Aim for completing at least two circuits on each arm (4 total rounds).

Stair Workouts

There was a time when I lived close to a college football stadium, and I would occasionally run them as part of my weekly routine.  Now looking back I realize that was one of those things where 'you don't know what you've got till it's gone'.  However, whenever the opportunity presents itself, I fully intend to incorporate some 'stadium stair workouts'.  Here are a few options for that day:

As with any workout, make sure you warm up and cool down properly.  I suggest walking or jogging up the stairs a few times followed by some body weight squats and pushups and you should feel ready to go!

WORKOUT #1

Stair Sprints and Pushup Combo

• Sprint up the stairs
• 10-20 pushups
• Jog down

Repeat 5-10 times


WORKOUT #2

Stair Exercise Varieties

• Walking lunges up the stairs 
• taking 2 stairs at a time, drop down into a lunge, bending the back leg
• Plyo Hops 
• jump up only 1 stair at a time as quickly as possible
• then jump up 2 stairs explosively
• If you are able (be careful on this one) try jumping up 3 stairs at a time
• Wide to Narrow Single Quick Step 
• step out wide one foot at a time on the same stair. Then step narrow or more close together one foot at time on the next step- this is a speed drill)
• Side shuffle 
• facing sideways step up with top foot, and replace the last step with other foot.  Go all the way to the top and then repeat facing other direction)
•  1-leg hops
• lifting one leg off the ground hop halfway up the stairs with one leg and then switch to other leg
•  Skaters
• taking 2 stairs at a time step out wide one leg at a time, in a bounding motion like a speed skater

Try each exercise one after the other in the order suggested.  Try completing 2-4 sets, resting as needed.  For more of a challenge, complete 2-4 sets of each exercise before moving on to the next one.  Make sure to stretch well after completion, specifically your calves, hamstrings, and gluteal muscles.

Vacation is always better with EXERCISE!

I am on vacation this week, enjoying the beautiful Carmel, California and staying right on the breathtaking Pebble Beach Golf Course.  While I enjoy taking a break from the routine of life and chilling a bit, I can't really enjoy it without getting my workout in!  I love taking the opportunity to run 17-mile drive, but a full week of just running doesn't quite do it.  Try the workout below at home or while on the road. 

Perform each exercise for 1 minute, then rest anywhere from 10 seconds to 1 minute (as needed- depending on your fitness level).  Complete each exercise in the following order and then repeat.  Complete 2-3 sets.

The Body weight Metabolic Circuit

Static squat in and out jump

Mountain Climbers

Rest

Squat jack

One-leg burpee (switch legs halfway)

Rest

Pushup to plank

Body weight squat (or jump squat)

Rest

Shoulder pushups

Lunge Jumps

Rest

Shoulder taps (in pushup position)

5-dot drill

Rest

Bicycle crunch

Duck walk

Rest

Side to side hops

Knee to elbow (in hang plank or low plank position)

Rest

Reverse lunges

pushups

Rest