Posts filed under "workout"

MONDAY's MOJO

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You don't want to workout because. . .what?

  • There are a lot of people out there with a lot of excuses on why they do not work out.   Do you know some of these people OR are you one them.  Either way, here are a few myths that I have heard and as a trainer, let me share some truths with you.

I am burning plenty of calories according to my workout machine.

  • Most workout machines are not accurate because the machine usually doesn't know your true body composition.  Every "body" is different and a machine spits out similar information for everyone that used the same treadmill or elliptical.    If you want a more accurate number work with your personal trainer.

If I workout longer at a lower intensity, I will burn more fat.

  • There is some truth to this but not completely.  Once you hit the threshold of burning up all your carbs, then you begin to burn fat.  So, depending on what type of exercise you are doing and for how long determines how much fat you are truly burning.  A low intensity will take a much longer time to finally start to burn fat.

I like being a woman and look like a woman. If I start to lifting weights, I will bulk up!

  • No, no, no. . .women have too much estrogen to bulk up.  Lifting weights burn more fat over a longer period time and not for a short period of time like running or cycling.  Women will tone up, get firmer but will NOT bulk up.

Exercise is one sure way to lose all the weight that I need to lose.

  • There are a lot of people that start to workout and they do begin to see changes but over time, they may hit a plateau or feel like they are not progressing fast enough.  In order to see significant changes, you need to workout AND eat right.  Eating better/cleaner will definitely have a positive effect on your weight loss.

No pain, no gain. . .right?

  • I have seen it time and time again in many gyms.  People believe that if they workout until it hurts, there will be definite change in their bodies.  The only change you will find is PAIN and you will not gain from being in pain.  You should not workout at a level where you are in pain because how you going to workout the next time or even be motivated to continue to workout? It's one thing to be sore after a good and safe workout but never to feel pain. . .just because.
  • Remember that an hour a day is only 4% of your day and that 4% can alter your mind, body and soul.  You have to keep your body in motion, especially now a days where many of us sit in front of a computer for most of the day.  Move that body, forget all the myths and ask your local fitness trainer what will work best for you!

FRIDAY FEATURED FRIENDS
This weekend, it is NOTHING but MUSIC, CHOREOGRAPHY and WORK OUTS! I, along with 1000s of other Les Mills instructors will be rolling out the new Les Mills workout formats.  Les Mills workout formats consist of everything from strength training (BodyPump) to kick boxing(Body Combat) to Pilates/Yoga (BodyFlow). . .Les Mills covers it all and you will "GET FIT"!  

I wanted to feature all of my instructor friends this weekend and there are A LOT!  Here in San Diego, we have a fantastic group of Les Mills instructors that if you experience one of their classes, you will not be disappointed!  Each instructor goes through rigorous training, challenging not only their bodies but their minds.  When you workout with one of us. . .we workout with you!  Every instructor has their own personal and unique stories but ONE MISSION and that's to make this planet a FITTER PLANET!


I wanted to keep this entry short and sweet because I have to prepare for this weekend  myself.  My Les Mills formats are BodyPump, CXWorx and RPM.  That's A LOT of MUSIC and CHOREO but I GOT THIS, MAN!!! If you want to join me, check out my schedule on the GET FIT and MOVE page.  If you want to join any of my peeps. . .check your local Les Mills listing at your gym.  LOL!

I want to wish all the San Diego instructors. . .L M I S D. . .good luck, have fun and KIA KAHA, brothas and sistas!

Check your local fitness facility to see when your big Les Mills Launch will take place, sign up and get your workout ON!

Become a Les Mills International San Diego fan on FACEBOOK.  Click and "LIKE"!




Getting back into full training was (and is) one of my New Year's Resolutions.  I decided to start before the New Year so it was more of "getting it done" than "hoping to start" on J1! I am glad that I decided to start early because I feel myself getting stronger every day and it's pushing me to want to do more for the New Year.

One thing that I had to except late this past summer is that my 14 year old daughter is now faster than me. . .much faster! So, now when I go for my runs and she wants to join me (UGH. . .I want to scream but. . .), we agree that she is at her pace and I am at mine.  After freaking out about running with her, I have to admit, her faster pace helps me by keeping me at a pace that is definitely a littler faster than if I would have run alone.

Last week I added sprints to my workout.  I put in about 2-3 miles and then add 8, fifty meter sprints.  I ran as hard as I could concentrating on my form and foot placement.  It is a great way to work on speed and feel your body in motion.  You are not only working your legs but your upper body is getting a good strength workout.  How? When you are pushing to or AT full speed, you are pumping your arms, bracing your core and building muscle when driving those legs up and out.  Fantastic way to get in tip-top shape.



According to Runner's World Newswire, older sprinters seem to have healthier bones than older distance runners.  Why? Higher-impact, less frequent and multidirectional movement provide more of a stimulus for building bone than do the frequent, relatively low-impact stimulus of distance running (http://tinyurl.com/ayb6vfp).  German researchers examined 178 competitors at the 2006 edition of the European Masters Championships.  They measured bone density, lean tissue mass, and how well one's nervous system communicates with one's muscles.  The sprinters outperformed the other two groups of all measures.  The sprinters also had significantly higher bone density in their legs, hips, spine and trunk.

Now, I do not suggest going out there and just hitting the sprints right away.  Look at where you are at in your training and add a few sprints at time.  Start with 3 or 4 and gradually work your way to your top pace the first week and then push yourself from there.

Here is my running workout for this week (What is yours?)
Sunday: Cross Training
Monday: 3.5 miles (+Cross Training)
Tuesday: 25 minute run with 6 sprints (80-100 meters)
Wednesday: off
Thursday: 25-30 minute run
Friday: Cross Training
Saturday: Cross Training
Sunday: 5 mile run
Posted on January 2, 2013 and filed under "bone density", "men running", "running", "sprints", "training", "women running", "workout".

DO THEM.
Just because it is the holiday season, don't give up on your health.  Stay in shape, fight off the flu season and eat right.  Don't give an excuse that it's your families fault or there is no time or you are "on vacation".  When it comes to your health and well being, you are never on vacation.  
So, get out there and "do it"!


GET YOUR MUSIC FIX!

http://www.rockmyrun.com
Posted on December 27, 2012 and filed under "inspiration", "keep going", "motivation", "workout".


COOL GIFTS for your WORKOUT WARRIOR 

NIKE Women's Free+ 3.0 Shield Running Shoe Retails for $110 at Sports Authority. Great shoe for the gym and functional training. It is flexible and hugs around your foot so that you can various moves in the gym!

SPIbelt is one of my FAVORITE things to run with.  This is such a simple little gadget yet perfect for all your little stuff when you are out and about OR on a long run.  It retails from $19.99-$30.00 and it's worth every penny.  


Beats by Dr. Dre Solo HD is an On-Ear Headphones and comes in various colors.  These headphones give high-definition sound with proprietary titanium coasted drive technology.  In other words, the music sound REALLY ReaLLY good!  Retails for $199.99-$299.99.


Under Armour long compression tights are the BEST for the chilly season.  I have mine on right now and I just love them.  You can grab them from your local sporting goods retailer and they retail for about $50.  Great item to wear to the gym or on a long cold run!





Great item for "traveling" workout warriors, the SPRI Xertube. You can use this in your hotel room, office or dare I say the airport to get your workout on! There are hundreds of exercises you can do and keep your level of strength training up. These tubes retail between $15.00 to $50.00 depending on how many you purchase at a time.

Happy Holidays, Safe Travels and Happy New Year!


NEW MUSIC MONDAY!
Posted on December 24, 2012 and filed under "christmas", "dr.dre beats", "gifts", "nike", "runners", "spibelt", "spri xertube", "workout".