Move-meant: Part 2

Welcome back to Monday people!!!!!!!

Hope you had a great weekend :)

Today is your lucky day!!!!

Why?

We’re tackling rest day in the second post on recovery and mindful movement!

I can almost feel your excitement……

rest-day-meme-200x225

Rest days tend to be the most under utilized and misunderstood days in you program. They are also some of the most important…..

You know what time it is??????

SCIENCE!!!!!

science meme

Alright, don’t check out on me yet….this is good and I’ll be quick ;P

When you workout you are tearing up your muscle. That’s the only way that the muscle can release the ATP needed for energy AND it’s the only way the muscle can adapt to loads placed on it. This is true for both strength training and cardio, however strength training places a larger load on most muscles (don’t tell my calves that since they are more heavily loaded running). In order for the muscle to fuller adapt and be able to take on a heavier load the next training session, the muscle must be given adequate rest time to repair.

What does this translate to?

  • Don’t train the same body part repeatedly on consecutive days.
  • Give the muscle 24-48 hours to repair before hitting it again.
  • Utilize some of the recovery options in the previous post.
  • Pay attention to your body! If the muscle is still tender, let it rest and don’t weight so much next session.

Failure to recover will impede optimum muscle growth. That’s science.

Back to rest days….

Rest-Day-meme

One of the most common misconceptions about rest days is that they are days of complete immobility. Not true.

Rest days should be days to help further recovery and mobility.

Here are some ways you can implement well thought out rest days:

  1. Sign up for a yoga class, BUT make sure it will stretch and flow….some yoga classes are another workout in and of themselves.
  2. Foam roll!
  3. Stretch it out while you Netflix.
  4. Take a slow walk. Change your music to some slower jams or go sans music and just look at the sites.
  5. Go for a nature walk or hike, especially if you don’t have leg day the next day.
  6. Remember, rest days are NOT cheat days.

How many rest days do I need?

rest day second

This is where paying attention to your body is the biggest payoff.

Most people just starting on a strength training program do well with a 2/1 working to rest split. Some people prefer to check in for workouts Monday through Friday and rest on Saturday and Sunday. Some advanced athletes prefer an 8 day split, with a rest day every 8 days. Personally, I lift for total body 3 days a week with a cardio/mobility day between and I always take Sundays as my rest day (and sometimes I am totally immobile).

There is no one magic formula for everybody, so check for signs of needing rest.

Do you look forward to workouts?

Are you dreading every single workout?

Are you tired all day long?

Do you have trouble sleeping?

Is your appetite/cravings totally out of control?

Are you progressing in your workouts (i.e. upping the weight, reps, or taking the harder variations)?

Chances are, if you feel physically stuck, you need a good recovery day. So, book it, enjoy it, come back stronger.

Always moving,

Michelle

 

#workoutwednesday A METCON to get you in shape FAST

Welcome to your workout!

METCON- short for metabolic conditioning. A type of training that blasts the entire body, igniting muscle fibers (both fast and slow twitch) to initiate maximum fat burning (rather utilization) while keeping lean muscle mass….AKA: the BOMB.

OK, so what you need for today’s workout is a timer (you can use a tabata timer OR an app, my fave), a medicine ball, a kettlebell or single dumbbell if you haven’t invested in kettlebells yet.

tabata pro

Ignore the setting up there. You will be setting your timer for 30 seconds of prep (to get your mind right), 45 seconds of WORK and 20 seconds of REST.

This is referred to as negative rest, since the rest is shorter than the work.

You will have 6 cycles (or moves) and 5 tabatas. Your total time (sans warm up and cool down) is 35:00, so it’s short and sweet.

Sip on some aminos between tabatas to ensure maximum energy output. This workout can be done fasted or fed.

The moves:

  • KB Sumo Deadlift
  • Sit and Twist (core work, like a kick through)
  • Med ball slam (add in a squat for extra booty work)
  • Single arm KB snatch (or clean if you’re still working on your snatch) L/R
  • KB swing to clean and goblet squat

Move as fast as you can during the work phase, but make sure your form is key. 35 minutes will be ALL you need and your strength and cardio are taken care of! Ah, the beauty of a good metcon…..

Enjoy and let me know how you do!

Michelle

Strong Camp 28 Photo by Paul Buceta for Strong Magazine

 

Fun Friday DVD Review: Tracy Anderson Metamorphosis

Happy Friday people! It’s time to get excited :)

Today, I opted for a change of pace in blogs and decided to throw out a review I’ve been holding onto for a few weeks.

Tracy Anderson Metamorphosis

Below, I’ll tag on a little Q & A from Tracy’s website, but for now you’ll get to read my opinion. I know you’re excited so let’s get to it….

gwyneth-paltrow-tracey-anderson

Ms. Anderson (ok, I totally giggled as I wrote that since it reminds me of the Matrix…nerd) is probably best known as the buddy of svelte and sleek Gwyneth Paltrow. She also had a short stint as the exercise ADD poster child Madonna’s trainer as well. The former has stuck with Anderson for years and seems to only get better with age.

Tracy Anderson’s Method is similar to the Lotte Berk Method of the 80′s, with a cool new take and some very challenging moves. Her Metamorphosis program is divided by body type and the website even gives you a quiz to find which one suits you best. There’s Abcentric for those who carry more weight in the middle and upper body, or apple-shaped. Hipcentric is for those pear-shaped beauties who carry more weight in the hips and thighs. Glutecentric is for those blessed with junk in the trunk.  And there is also Omnicentric for those who tend to just carry weight period. I purchased the Omnicentric as I wanted to give it all a go :)

The Metamorphosis Program comes with the following:

  • A signature dance cardio workout. Tracy was made famous by these cardio workouts and swears by their effectiveness to whittle the body and keep it tight.
  • 9 customized muscular structure workouts
  • Fitness guide and tracker
  • Nutrition Guide (a little low cal, but I must say it is delicious and focuses on nutrients).
  • A tape measure as this will track your progress
  • Access to an online community (I’ll admit I’m anti-social and did not take advantage of this)

Each tracking segment is split into 10 days with a 6 day on, 1 day off approach. You do cardio and your muscle work every day for 6 days, rest 1 day and then start back. You will only be on each muscle work for 10 days total and then progress to the next. This makes this particular workout standout for me since it eliminates boredom (the cardio stays the same BUT she does have other DVD’s available) and you get the most bang for your buck in 1 hour. The equipment needed is only light handweights and a mat, plus a little space to move.

Now, when you first embark on the program you will be confused! Embrace it, that’s part of the process :) . Tracy gives pretty clear instruction, but her workouts are different and it can take a few tries to really feel like you “get it”. She has sequenced them beautifully though and your confidence, coordination and balance will build as your waistline shrinks. She uses techno in the videos and y’all know I’m a HUGE techno fan! If that’s not your taste, you can turn the music off and play your own soundtrack. This gives the viewer a bit more creative freedom.

Now, let’s talk about what we really want to know: does it work?

Tracy’s claim is that her Method works the smaller muscle groups and cross fibers to help promote a lean, tight and toned appearance to the body. While many are wondering about the validity of these claims, I just put it to the test. Here’s the big thing for me: I have an athlete’s build and I’m an easy gainer. What does that mean? It means I have NO waist (I’m pretty straight from shoulders to hips, even when my body fat is low) and I can put on muscle or fat very easily, so my legs tent to stay large which makes jean shopping less than stellar. With regular work in Ms. Anderson’s :) Method, I have noticed a couple of key changes. First, I am the proud owner of a slightly smaller waist (by measurement 4 inches smaller than my hips as of today) AND my legs have slimmed down while maintaining their strength and muscle definition. In conclusion, I’m taking on a slightly more girlish figure :)

There are a few drawbacks: the price tag can seem hefty, but I’ve paid more for less effective programs. Also, it moves fast and it can be intimidating to those who fear choreography. Chill! Run through a few times and thank goodness you’re just in your home.

Personally, Metamorphosis is worth the cost for your home library and can be used after your 90 days to refresh some of those groups and mix into your lifestyle.  It’s a timeless workout with little equipment and the results to back up the claims. Have patience with yourself and get ready for slim!

Michelle

 

Why Metamorphosis?

Q:
What is the Tracy Anderson Method?
A:
Based on over a decade of research on different muscular structure groups, Tracy Anderson has created a fitness method that can transform any problem area or body type.  Tracy has created and patented over 3,000 fitness movements and her varying moves target every muscle in your body. The sequences strategically exhaust the muscles in a way that does not create bulk, and that strengthens the connection to the body. This program is designed for anyone to achieve a perfect body naturally
Q:
How do I tell what body type I am?
A:
There are 4 different DVDs depending on your problem areas and fitness goals.  If you would like to target a specific area or if you would like to maintain and tone your total body, there is a DVD for you.  You need to identify your body zone and then you will receive a package for your body type that will exercise your entire body but will target a specific area. 

  • Abcentric (Stomach):  If a flat stomach is your primary goal, go with the Abcentric.  This program concentrates on the lower stomach and back area.
  • Hipcentric (Thighs): This workout is designed specifically for those who are pear-shaped and hoping to tone up those thighs.
  • Glutecentric (Butt):  If your butt is your main area of concern, this is the workout for you.  Whether it’s too flat or you need a lift, Glutecentric is catered to lifting and toning your butt.
  • Omnicentric (General):  If you are seeking overall weight loss or a toned look, have a substantial amount of weight to lose or not one problem area in particular, chose Omnicentric.
Q:
Why are these DVDs different than any other series?
A:
Fitness workouts and exercise equipment are generally one-size-fits all, regardless of what are your designated fitness needs. The Metamorphosis by Tracy Program will give you access to Tracy teaching and provide you a customized step-by-step workout by home. Since this is a targeted approach, your problem areas will be eliminated faster than with other workouts. This is not just a DVD series, this is a lifestyle program and will require dedication.
Q:
How long is each workout?
A:
It’s important to devote 1 hour a day to working out and my fitness program will be ½ an hour devoted to cardio and ½ an hour devoted to the muscular structure work. This is a manageable amount of time and will help you achieve the maximum results for your body type.
Q:
How often do I need to do the DVDs to see the results?
A:
I recommend doing the Tracy Anderson Method 6 days a week for 1 hour each day.  Dedication is really important and adding a workout into your daily routine will help your health and wellness.  Taking the entire weekend off or getting into a schedule of taking too many days off will not help your muscles achieve long-term results. However, you definitely should not workout seven days a week.
Q:
Do I need to supplement these DVDs with additional workouts?
A:
No, that is the beauty of this fitness system that I have created, I have spent my years of research to give you a concentrated hour workout that will  help you see results more effectively than any other workout program on the market.  If you follow the training and fitness guidelines, you will not need to supplement with any additional workouts and will fulfill both your cardio and muscular structure requirement for each day.
Q:
Do I have to have experience with the Tracy Anderson Method to start these DVDs?
A:
You do not need to have prior experience with the Tracy Anderson Method to successfully complete these workouts and achieve your desired fitness results.  There are all levels of expertise within this program, and the targeted approach will help you combat your problems areas while still giving you a total body workout.
Q:
I’m over age 50, are the DVDs appropriate for all ages and athletic abilities?
A:
There is no age restriction on these DVDs, however, it is recommend that you take the time to review the breakdown steps and various exercises and do not push your body when you are first starting the method.  If you are of an older age or if you have a physical impairment, you should be very careful with your body when first beginning all of exercises.
Q:
Why is there changing content and what is the reason the content changes?
A:
As with any workout, repetition can make your large muscles bulk and can neglect your smaller muscle groups. The changing content will be sure to give you a total body workout and you won’t neglect any of your muscle groups.
Q:
Why do you believe in a dance-based cardio as opposed to other traditional cardio exercises?
A:
I don’t believe in bulking muscles or overworking your large muscle groups. With dance cardio you are constantly working different muscles and using your entire body. Additionally there is a mind/body connection that you don’t get with most traditional cardio routines.  Anticipating what the next move will be and how you will move your body to achieve that move is a large part of the cardio connection.
Q:
When will I first start to see results?
A:
Within your first week of following my method you will start to feel your body changing.  It may be the case that certain muscles will start aching that have never ached before and your body may feel exhausted.  This is all part of the process and nothing is ever achieved with out some hard work and determination and my method is no difference.

FREE Workout Wednesday!

Add pep in your step and try a little something new :)