Summertime News and all things healthy :)

Good Morning!

I hope this post finds you feeling healthier and if not, drink some water……chances are you are dehydrated :)
So, I get that blog posts have been sporadic and that is due to contest prep. I am now 11 days out from my FIGURE debut at the Musclemania Lone Star in Galveston, TX on May 16th. If you want to read up on contest prep and check out photos, go HERE.

 

Posts will resume more normalcy once the competition is wrapped and my new goals settle in for the long haul. Since this is the final post pre-contest, I wanted to use it to address a few things and let you in on some of my upcoming news.

GYM RULES (watch out for these things if you want to reach your goals):

I’m going to be overly blunt here, but I’m tired of everybody wandering around totally lost….so here we go.

  1. KNOW YOUR GOALS!!!!! If you do not have specific you-centered goals written down then you are flying blind…..and everybody knows it.
  2. Be careful what “advice” you take. Over the past 6 months I have heard more bad advice escape the mouths of gym goers than I could read off the internet in a lifetime. I hear it on the gym floor, in the locker room and ALWAYS in the sauna. My personal favorite is the group exercise instructor who told a group of older ladies they should ALWAYS do their cardio fasted…..because obviously group X instructors have a PhD in exercise and nutrition science and just teach for the heck of it (I can say that, I was one). Do you realize that training fasted has never been scientifically proven for greater fat loss? More so, do you think a spin instructor knows that if there is a pre-existing condition like high blood pressure (which is rampant) training fasted can actually be a terrible thing? Food for thought…..by picky about whose advice you take. It doesn’t matter if you think they look fitter than you. Do they have more education then Google University?
  3. Don’t camp out on the machinery. Those fancy machines were designed for a purpose: bodybuilders who could no longer utilize heavier loads without risking injury. The machines stabilize you and make it possible to lift heavier and tear down more muscle fibers to produce muscular gains. Get it right with free weight and body weight FIRST, then move on.
  4. Don’t just sit there. Many people think they are taking an appropriate rest between sets, but 2 minutes is far too long. If you need more than 90 seconds of rest, lighten your load a bit.
  5. Mind your mouth…or at least what you put in it. Post workout nutrition is key to a sleek physique. Your muscles need energy or they can’t recover and perform.

Whew! Those are really my top 5 tips for YOU to get where you want to be. It’s not always about the size, scale or mirror…..it’s about goals.

Strong Camp 04 Photo by Paul Buceta @Strongcamp

What’s new?

LOADS of new things are coming and I am experiencing a refresher this Summer. Out with the old and in with the new :) I dig change….in fact, I crave it. Due to that, we are doing a total overhaul. Here are a few things you can expect:

  • Weekly real-time training videos. These will be termed Tabata Tuesday and will cover awesome workouts in minimal time with minimal equipment. You can do these workouts ANYWHERE, even on vacation (I’m even shooting some on vacation).
  • Nutrition programs. You requested it and I am hard at work on beginner, intermediate and advanced nutrition programs you will be able to download based on current goals.
  • Goal setting webinars. You know I’m a stickler for goals and I’m setting up FREE webinars so people can get a handle on how to set goals so they can actually reach them.
  • Monthly recipes in the newsletter.
  • Form videos on some of the most popular strength training moves.
  • A whole lot more including hang outs, Q & A’s, guest trainers, success stories, pretty pictures, and maybe even some fit getaways.

So stick with me as I finish this goal and head on to the next!

In health and fitness,

Michelle

Winter Warm Up Circuit

Hello all my fit peeps!

It is COLD today…..so where I live that is considered anything under 50 degrees :) It’s actually in the 30′s here and plans to stay that way ALL DAY, which is insane.

Today, I have a quick circuit for you to do in the warmth of your own home (unless you want to show off your new workout clothes at the gym) that will ignite your major muscles, heat up your core, burn body fat and have you feeling FABULOUS in this cold weather.

What you will need:

  1. Dumbbells are something of the heavy variety (large canned goods, water jugs, pets, children, etc.). Make sure that the weight challenges you.
  2. Something to step UP on to. You can use that fancy step you bought in the 80′s OR you can use stairs, a coffee table, or even your couch (no shoes for that one).
  3. A stopwatch or Tabata Timer. I use the Tabata APP

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This circuit consists of 8 exercises total and you will repeat the circuit 3-4 times (4 for more advanced).

Set your timer (or check your stopwatch) for 40 seconds of work and 10 seconds of rest.

Take 5 full minutes to WARM UP. Jog, jump rope, do some arm swings, warm up your hips and shoulders….never work out cold, even short workouts.

The Workout:

  1. Stiff Legged Dumbbell Dead Lift
  2. Wide Legged Dead Lift with Bicep Curl at the top
  3. Alternating step up (more advanced, use dumbbells)
  4. High Knee Jog
  5. Walk Out Pushup
  6. Chest Press with Bridge Hip Lift
  7. Plank with opposite arm/leg extension
  8. Squat with a Shoulder Press

Work as hard as you can (with good form) through each exercise. Your 10 seconds of “rest” will allow time to get ready for the next. Allow yourself 30-60 seconds to recover (drink water, BCAA’s) in between circuits.

By the time you’re done, you’ll be nice and toasty PLUS you will have burned through breakfast :)

Enjoy and let me know how you do in the comments below!

Michelle

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P.S. Would you like to see real-time workouts like the one listed above on video? Tell me in the comments and we’ll see about making that happen. Real Time workouts you can follow along with to reach your goals!

 

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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