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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Tough Love Tuesday: December 4th

Fun Friday! Healthy Holidays Weight Loss Q&A 2

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 :)

How to Drop 10 FAST: part 2

EXERCISE!!!!!!

Regular exercise plays a huge role in your overall health and fitness level as well as weight loss and weight maintenance. You must be CONSITENT with your exercise. In other words, you can’t run in January, stop in February, pick it up again in the fall, and expect to be smokin hot at Christmas. IT DOES NOT WORK THAT WAY PEOPLE! Consistency is key. When it comes to getting the body to let go of excess poundage and bust through those terrifying plateaus, you have to be creative. Your workout needs to take a tone that is more challenging, BUT not so gut wrenching that it causes inflammation.

The best way to accomplish fat loss is through circuit training. Circuit training is basically moving through a series of exercises one after the other with little to no rest in between. Circuits can be done with literally any form of fitness. My favorite to bust through plateaus is to circuit through strength and cardio moves all in one workout. Since these circuits don’t exhaust any one particular muscle group, you can circuit up to 6 days per week for maximum results. Your 7th day is an active rest day, meaning you can walk, jog, bike, do yoga, etc. Don’t sit around like a lump though.

Above is a cardio circuit, mixing body weight based strength moves with high intensity cardio moves. Move quickly through each, rest for about a minute after all are done, then repeat the circuit 2-3 more times for optimal results. Remember, in order to change the body composition you must first CHALLENGE the body. So, work outside of your comfort zone. By the way, there are plenty of other videos right here on this site to get you up and moving, no money required! So, stop wasting your own time and hop to it…literally.

In health,

Michelle

P.S. If you are super hard core about getting that weight off, add fish to your daily intake (canned tuna is OK, but you want to limit the quantity to NO more than 1 can per day at most due to trace amounts of mercury).

How to Drop 10 FAST pt.1

I have gotten so many requests for this kind of post it is INSANE! So here we go….

This is the first part of drop 10 fast and I’ll be posting a video about it later this week. Today, we attack the basics of fast weight loss. Please be advised that this is for those special occasion kind of things and should NOT be relied upon for weight loss in general. This is what you do before a reunion, wedding, family gathering, etc. These are tricks that work and I use them myself before shooting photos and videos. Today we tackle nutrition. You do realize your nutrition (or lack thereof) is over 80% responsible for your results right? Just checking to make sure we’re all on the right page!

First off, your water and fiber intakes must increase at least 2 weeks out from the big event. Note that both of these will decrease later, but for now focus on getting them up! Drink 128oz (or 1 gallon) of pure water per day starting at least 2 weeks out from your event (only have a week, go ahead and start!). That’s a gallon for all you mathletes out there. Yes, a gallon. And by the way, that’s clear water: NO crystal light, NO tea, NO flavorings. I’ll be real honest with those of you who say you don’t like the “taste” of plain water right now. A) If your water “tastes” funny you either live somewhere funky, or most likely live off of processed junk that needs to be eliminated from your diet; B) Suck it up. You have a goal, this is how you reach it, STOP trying to make everything easier as that is how we all accumulate our extra 10 pounds in the first place. Moving on… Fiber intake must go up as well. You need at least 35 grams of fiber in your daily diet. The average American diet falls in the below 10 range. Read that again, then tell yourself you are NOT average. You have a goal, and now you know how to reach it, rock on. You can increase your fiber intake from your fruits and vegetables, brown rice and quinoa, as well as a fiber supplement like Benefiber and such (just make sure you can tolerate it).

Next, you’ll add and take away. You’ll add warm water with lemon and apple cider vinegar (if you have stomach issues such as ulcers, skip this part!) EVERY morning as soon as you wake. After a couple of weeks of this, you’ll be turning into a fat burning machine as this concoction helps to clean the liver (and kidneys) which is a huge player in fat burning and fat loss. You’ll also add 3-4 cups of green tea (it CAN be flavored, but no sweeteners) per day AND lots of veggies! No butter or salt on these. I keep frozen ones on hand and throw them into everything. I also keep in-season raw veggies chopped up and ready to nibble on. What you’ll be taking away is any sugars (especially fake sugars such as Splenda and Sweet N Low) and processed foods (a whole meal in a box? I think not). Plus you’ll eliminate 500 calories from your daily intake by taking out said sugars and any “heavy” starches such as baking potatoes, white bread, white pasta, etc. For my fellow coffee lovers, that means creamers will leave your coffee as well.

Before you start to get overwhelmed, we are talking about losing a long-term weight loss goal in a short-term time frame. So, what we are focused on is getting the water weight and bloating off first and foremost. So, don’t get your tail feathers in a tussle over the rules, we’re talking 2 weeks at most here.

Last part (for now), is that 1 week away from whatever event you have (even if it’s just the “I want my pants to fit on this day” event) eliminate dairy from your diet. Yes, you read right. I am not a big fan of eliminating total food groups and this will only happen for 1 week, no more! The deal here is that dairy is processed (it needs to be for most of us) and it can cause a LOT of bloating to occur. Then over time that bloating gets worse. Just 1 week without dairy (you may replace milk with rice or coconut milk, but no soy) and you’ll see and feel a difference. Soy products contain estrogen in them (which is why women going through menopause find it helpful) and will make the body hold on to fat.

OK, so that is the nutrition basics of dropping 10 pounds quickly. Keep in mind, we’re dealing with bloat and water weight here, this is NOT long-term fat loss.

Of course, there is always the factor of working out and I will address that in-depth this week. There is a specific way I structure workouts for this particular goal since I don’t want to cause inflammation and water retention in the body. I have been able to help many clients who have to lose 10 pounds for special occasions and even work and insurance issues, so I know it can be done if you put your full commitment to it.

You can always check out the cleanse I posted about as well, but this is slightly different and requires very little extra cost.

I’ll see you later in the week to cover the rest!

Be HEALTHY!

Michelle

Shakeology Nutritional Cleanse

Happy Fun Friday!

Watch the video, then check out the plan :) Remember, you can totally workout while on the cleanse, BUT it is against my professional recommendation to cleanse during bootcamp or the harder challenges like Turbo Fire and P90X.

3 Day Shakeology Nutritional Cleanse

These meals stay EXACTLY the same for 3 days.

Meal 1: Shakeology flavor of choice, blended with 12-16 oz water and 1 serving of fruit, ice to taste

Meal 2: Shakeology flavor of choice blended with 12-16 oz water, ice to taste

Meal 3: Shakeology flavor of choice blended with 12-16 oz water, ice to taste

Meal 4: 2 cups mixed green salad, 3-5 oz chicken breast, squeeze of lemon

Snacks: If you do get hungry during the cleanse you can snack on a piece of fruit in the morning and cucumbers in the afternoon.

Water: DRINK A LOT! You’ll need between 90 and 120 oz per day

Order Your ENERGY Here

Don’t let the word “cleanse” scare you! You can still lead a totally normal lifestyle during this cleanse. You CAN go to work and no I will not write you an excuse to stay home. Should you find yourself running to the bathroom to pee a lot (hello giggles, calm down) that generally means your diet is a little sugar heavy and your kidneys are getting cleaned out. If you find you’re running more for bowel movements (simmer down!) that means you’ve been hitting a few too many processed foods and late night snacks that stack up in your intestines. You may now go enjoy lunch!

As always, pay attention to your body and rest when you need to (not at work, unless that’s acceptable!). Post in the comments if you did the cleanse and what results you had. Did you lose anything? Did you keep any off? That kind of stuff.

Have a healthy day!

Michelle

Shakeology!

This is the shake that I have EVERY day! I don’t recommend any other types of protein shakes anymore (though I used to when I was skeptical). Shakeology is everything they say. It tastes great and has the bioavailability that most protein shakes lack. It even has your pre and probiotics. Click the link here to check out more and I encourage you to do your research :)

http://myshakeology.com/MichelleCFIT