TOUGH LOVE TUESDAY!

Beware: I’m not holding back on this one. It’s time to be HONEST to get results!

Tabata Thursday

Every day seems to have some significance to it now right? I kind of dig that though :)

There’s been a lot of talk about tabata training and how adding it to your regular training can enhance fat loss and sports performance. This is very true, but I think there are far too many of us who are unclear as to what Tabata training really is. Buckle up, here we go…..

Tabata is based on time. 20 seconds of work with 10 seconds of rest, 8 cycles through. Can anybody break out the calculator and tell me how long that is? I’ll wait………………….2 minutes is correct and YOU ARE A GENIUS!  :) Now, some people just bust out the timer (you can totally score a free app for your smart phone and it ROCKS!) and time moves. THAT is not Tabata. This style of training is meant to be intense. In other words, crunches for 20 seconds on and 10 seconds of rest is using a Tabata method, but not really the training. During your work period, you should be pushing an 8-9 on the RPE scale (rate of perceived exertion). That’s a hair away from barfing for me personally…..

So, in order to make it more doable, I put together a Tabata training sequence mixed with core work. REMEMBER, during those 20 seconds you’re giving everything you have! If you feel like it’s easy, it is. Easy doesn’t cut it around here. So, clear some space and about 20 minutes from your calendar and get ready to burn some major calories all day long!

Tabata and Core

ALWAYS warm up for 3-5 minutes (more if it’s colder)

Opposite arm/leg reach (bird dogs) for 20 reps

Tabata 1: wide jump, low skaters (it will take 2 minutes)

Reverse Crunches and Bicycle crunches: 3 sets of 20 reps each

Tabata 2: BURPEES! Always add the jump at the top, it’s only 20 seconds :)

Plank dips and toe taps for 3 sets, 20 reps each

Tabata 3: Jump sumo Dorothy—from sumo squat, jump straight up and click your heels together

Side plank pulse and butterfly crunches: 3 sets of 20 reps each

Tabata 4: Pop squats—squat low, explode up and hop feet together and back out

All Tabatas are performed for 2 minutes and it should be killer! If it’s not, push harder or add light weights :)

Let me know how you do! I’m feeling the soreness from this morning :)

Have a healthy day!

Michelle

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Slim without the Gym

Loads of people want ot lose weight and live a healthier life, but not everybody wants to drop money on a gym. I have a great workout you can do while enjoying one of the easiest ways to get fit: WALKING. So strap up your laces and let’s get to it :)

Walk Fit

Start with a brisk walk, pumping your arms to warm the body, 5-10 minutes.

Perform 10 walking lunges forward.

Double the pace of your warm up walk and punch arms in front for 4 minutes.

Stop and perform 20 jumping jacks.

Take a deep breath and do 10 push ups (if there is a park bench, place hands there. If not, use the grass or trail)

Walk at your double pace again, punching arms overhead for 3-5 minutes.

Perform 10 walking lunges backward.

Walk as fast as you can, pumping arms briskly for 3-5 minutes.

Perform 20 alternating forward lunges.

Do 10 jumping jacks.

Do 10 push ups.

Perform 20 alternating back lunges.

Sprint walk (where it would be more comfortable to run) for 2 minutes.

Cool down by walking back.

You can perform this whole routine outside at a park, trail or even the streets of your neighborhood (watch for cars!) or on a treadmill.

I know some of you are thinking about all the weird looks you may get while doing this: DON’T WORRY ABOUT IT! Weird looks now=envious looks later:)

Have a healthy day!

Michelle

Healthy Holiday Travel Treadmill Shredder

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The Holidays are upon us and for many that means travel. Don’t let your workouts fall by the wayside! This is the treadmill program I did while in New Orleans this past weekend :) BONUS! Healthy recovery shake below. I do my workout track by track on the Ipod, instead of having to time things.

Treadmill Shredder

Warm up at 0 incline, 3.0 speed  for 3-5 minutes

Track one: 5.0 speed light jog at 0 incline

Track two: 20 deep squats off the rails (feet wide, belt between). Speed 3.5, incline 15. Every chorus, 20 deep squats, verses are climbs.

Track three: easy run at incline 3.0, speed 5.3

Track four: super slow speed, 0.8 walking lunges at 6.5 incline

Track five: quick run, 2.0 incline, 6.0 speed

Track six: recover and 3.0 pace for 2 minutes. Light jog, 0 incline, 3.8 speed for remaining track

Track seven: 20 deep squats off rails. Side shuffles at 1.5 speed, 0 incline. Repeat squats every chorus and alternate shuffles during verses.

Track eight: hill run/climb. Set incline at 15, speed at 3.5 during chorus. Verses, incline down to 7.5, speed to 5.0

Track nine: incline between 5-10, speed alternates between jog (5.0) and sprints (7.0-8.0) between chorus and verses.

Track ten: 15 incline, 3.0 speed, slow climb entire song.

Cool down with flat walk and make sure to stretch!

Post workout Recovery Smoothie

In blender:

4 oz water

4-6 oz skim milk

1 whole banana

1/2 tablespoon natural peanut butter

1 scoop whey (I use BSN Syntha 6 chocolate peanut butter)

1 tablespoon unsweetened cocoa

ice to taste

Blend well and drink within 30 minutes of your workout :)

DVD REVIEW: ChaLean Extreme and TurboFire

Hey guys!

I have a quick DVD review for you today. My very lovely Chalene Johnson’s DVD’s ChaLean Extreme and TurboFire.

These workouts are honestly on constant rotation in my home gym because they ROCK. Clear and concise instruction, pumping music, and oh yeah, RESULTS! I can say that I get far better results with these programs than any others, so let’s dive in :)

ChaLean Extreme

This is an extreme circuit program and it’s great for beginners all the way up to advanced. It is all about the strength training, with some flexibility and cardio thrown into the mix. Chalene focuses on getting more lean muscle mass on the body because MUSCLE BURNS FAT! The pace is awesome and the instructions are clear. Even if you have never lifted weights, you’ll find your stride here. The video come with bands and a tutorial on how to get them to work for you. I personally love the bands since they take up very little space and are easy to travel with. You can invest in weights as you progress. Once you begin to see the results, you won’t want to stop, but as with anything in life, you MUST be consistent! I mean, it doesn’t get any easier than right in your house so suck it up and PUSH PLAY.

This is a periodization program, meaning you go through 3 phases, each lasting about 1 month. This particular style of training is a favorite among most of your very good trainers. Each phase teaches you about sequencing and weight training specifics so that you learn in the process. These DVDs will give you the confidence to walk into any weight room and know what you’re doing as well.

Turbo Fire

So, I’ve already reviewed TF, but I find the need to mention it in this review since there are a few new things as well as the interplay between the 2. Turbo Fire now has the Greatest HIITS DVD with the Ab Igniter. HIITS are THE #1 tool in sports trainers tool boxes to help prepare an athlete for sports. They are also extremely effective in FAT loss, not weight loss, FAT LOSS. YAY! The Ab Igniter is one of the best sequenced core workouts around :) you’ll thank me later.

TF is an advanced cardio workout, but there are modifications given. As a matter of fact, you can now get a Fire Starter pack which has HIITS with NO jumping. Perfect for those just starting out, or those with knee/ankle/foot injuries or issues.

TF is a wonderful component to ADD to your strength training found in CEX. you will be able to expedite your results and see you lean in no time. Like I said, these are in constant rotation here and I’m starting a fresh round of the 2 today. To check out these programs, sign up for a challenge, or get involved in a fitness fanatic community where you can log workouts and keep up with your results, CLICK HERE.

Have a healthy day!

Michelle