Extreme Fit Training

You have committed to improving your health and fitness.  You’ve joined a gym (or bootcamp class, if you’re really hardcore), established your goals, purchased a new workout wardrobe… you’re ready to go.  Whatever your reasons, you have made a great decision that will make your life better… IF you stick to it, that is. 

As a personal trainer, I am convinced there is one workout tool that most people overlook, but it is the one thing in your gym bag that can keep you healthy and keep you motivated.  So what is this miracle piece of equipment?  The heart rate monitor.  It ensures safety, efficiency, and results (if used properly) and gives you the ability to chart your results… what could be better than that?

If you won’t just take my word for it, here are a few reasons why you should invest in this workout accessory ASAP…

1.     It’s a personal trainer on your wrist!  Most people don’t get the most out of their workout because they aren’t working hard enough.  With a heart rate monitor you can see how hard you’re working and make the most out of the time and energy you are devoting to getting in shape. 

2.     It’s a window into your heart.  Your HRM gives you a true indication of how healthy your heart is, how hard it is working, how hard you can work, and if you are overtraining.  It lets you know when to kick it up a notch and when to bring it down.  As you progress, your heart will recover faster from maxing out; and the quicker your heart rate drops during recovery, the more in shape your heart is.

3.     It’s peace of mind.  Yes, you become breathless when you work hard.  If I’ve heard “I am dying!” once, I’ve heard it a million times.  A) no one’s lips have ever turned blue during my boot camp, and B) no one has died.  That would be really bad for business.  If your heart rate is within a safe range (up to 95% of max), then you need not worry that you are pushing yourself too hard.

4.     It’s a HUGE motivator.  When you look at your wrist and see that you’ve burned 761 calories in an hour, you feel you have accomplished something.  Why not round it up to 800?!  If you are geeky, you can enter your results into Numbers or Excel and see your progress in a graph.  You lose the excuses.  You see the progress.

So… now you’re convinced that you need one, but what exactly should you look for in a heart rate monitor?  Look for one with a chest strap to register your heart rate accurately and a display that shows both calories burned and the percentage of your maximum heart rate used while exercising.  Two brands I suggest are Polar and Nike.

For more information about Extreme Fit Training and to learn how to kick-start a new and healthier you, check out Extreme Fit Training online at www.extremefittraining.com.

With summer right around the corner and events popping up left and right calling for strapless dresses and sundresses, it’s only appropriate that I clue you in on the basics for sexy shoulders.  No, it’s not rocket science.  Yes, it will require a little extra effort in the gym to get those Gwyneth Paltrow-ish shoulders I know you wish you had.

Okay… the bad news first:  there is nothing I would love more than to be able to say to you, “do this (insert various forms of torture here) and you WILL have the sexy, toned back and arms that you have always wanted in one week flat.”  But let’s face it, doing a few exercises and expecting major results is not going to work… for anyone.

Now for the good news:  You CAN have a great back and shoulders ready for that summer sundress if you put a little extra oomph in your workout.  The cardio portion is essential to getting rid of that extra fluff and allowing those pretty muscles to shine through.

Make sure you are doing 5 days of cardio, for at least 35 minutes a day.  And, PLEASE do not do the same thing every day.  A.) that is BORING and B.) your body won’t change if you do the same thing every day.  Change up the cardio portion of your workout.  Step away from the treadmill and incorporate some spinning, walking and jogging outdoors, swimming, etc.

Now, on to the strapless dress workout.  Do this 2-3 times a week along with your cardio and you will have much to be proud of!

• 20 push-ups (Yes, the real ones. I don’t care if you have to do one at a time and it takes you 30 minutes)
• 25 bicep curls using 8lb weights
• 20 overhead presses (elbows never fall below your shoulders)
• 25 tricep dips
• 20 upright rows using 8 lb weights
• 25 lateral raises (use the 8 lb weights unless you become sloppy with your form, then grab the 5 lb. Don’t cheat yourself out of this workout!)
• Repeat!

For more information about Extreme Fit Training and to learn how to kick-start a new and healthier you, check out Extreme Fit Training online at www.extremefittraining.com.

One of the most common questions I am asked as a trainer this time of year is, “What’s the fastest way I can get my bikini body back?” Ok, let’s face it people. Bikini season is NOT right around the corner… IT’S HERE!

Whether you need to totally get in shape or just have a little fine tuning to do, here’s my list of fitness must haves to give you the confidence to strut your stuff on the beach this summer… and fast!

1. You have to have the right fuel for your workouts. Livestrong.com’s The Daily Plate is a great way to track calories (there’s even an iphone application!). My theory: if you don’t track what you eat, you will conveniently forget about that handful of Cheetos you chased with a diet coke.

2. Drink 1/2 your body weight in oz of water. Seriously.

3. Don’t skip more than one day of workouts. If you skip more, that one day missed will turn into a week, which turns into 3 months.

4. Everybody talks about exercise being a lifestyle change. Okay, so let’s talk about that. What is your daily routine? You get up, brush your teeth, eat breakfast, check emails, etc… One hour of your life must be dedicated to exercise. Your body is begging for it.

5. Never do the same workout. Ever. Why do you go to the gym and do your routine 30 minutes of cardio and 50 crunches? Because you know you can. Challenge yourself and give your body a reason to change. Don’t expect change if you aren’t willing to do something different.

6. Use a heart rate monitor. It’s a personal trainer on your wrist. Hands down, the best piece of equipment you can buy.

The Bikini Body Sample Workout:

Interval Workout: (can be done at gym or home)

Warm-up with a light walk. Heart rate will come up to 65% of maximum heart rate.

5 minutes all out cardio – (Eliptical, treadmill, bike, etc.) Burn nothing less than 50 calories. Heart rate should be 85% -90% of max.

30 push-ups – Take your time on these, do 3 at a time if you have to.

5 minutes of all out cardio – Heart rate is 85%-90% of max. You are working hard. Find a hill and get on it. Get up it fast.

30 lunges with a set of 8 lb weights

5 minutes of all out cardio – Heart rate is 85%-90% of max.

30 shoulder presses with 8 lb weights

5 minutes of cardio – Don’t let up here. Push through it. Burn nothing less than 50 calories.

30 slow bicycle abs

5 minutes of all out cardio

30 fast jumping lunges

Repeat all of the above

Cooldown and stretch

If you really want a challenge and a kick start to your bikini body, sign up for one of my bootcamps at www.extremefittraining.com.