This is my client, Sarah and she owns Low Plank! Our goal was not just to get Sarah in shape but to include her children in her at home workouts.This is the infamous "You Can't Change Film with a Kid on your Back" move.Execute this move by holding Low Plank while your small child provides instability and/or weight. Sarah sent me this pic with a note that said "She (her daughter) just keeps saying 'Again, again!' ".Sarah is following the The Eat-Clean Diet Recharged!: Lasting Fat Loss That's Better than Ever! She has also been soda- free for over 3 weeks! She's lost 17 inches and one full pants size in 30 days through Clean Eating and training.INSPIRE!!!
P90Xer's stand up and take notice. You've done rounds, hybrids, mashups, P90 Xtream and now what? Now is the time to move on to Tony Horton's P90X One on one!
GET TONY HORTON ONE ON ONE NOW
Plyometrics may aid injury prevention
Plyometric drills may aid in the prevention of ACL (anterior cruciate ligament) injuries. However, plyometric drills must be performed with adequate warm-up and a gradual buildup period because some drills - with lateral movements - can actually cause ACL injury if they're not performed correctly.
Box jumps are not the only plyo moves out there. I frequently add moves like jump squats into my clients sessions. These are basic and do wonders for shaping the lower body as well as giving a great cardio interval.As with all training, I follow the school of thought.. "if the result is not worth the risk, do not attempt" Every client has a unique goal but everyone can benefit from training that is tailored just for them. FYI to prevent joint issues and overuse, we use cross training techniques and limit our heavy jump training to once a week.
Just some eye candy for your ThursdayHBO's Thomas Jane knows how to make suspension training look easy.Have you joined the TRX movement? Do you want to get insane results?Get your TRX here~!
If you are in St. Louis and want to train with me, we'll rock the TRXto get you the celeb body you want!
Contact me at the link at the top of the page!
Week Three was grueling. There were triumphs,upsets, heart breaks, and sore muscles this week. We had a blast at the Saturday Crew Recess Challenge.We played hot potato, ran relays, and kicked it into high gear with the Confidence Course games. Watch Susan run the Confidence course. Can you beat her score?
Special high-five to Sue (above) for taking the 1st place spot losing 12 pounds and 5.11 percent!Everyone is bringing the heat! Way 2 Go! For more pics and videos from this weeks challenge click here
TURBO FIRE HAS LAUNCHED! This is the long awaited at home program that takes Turbo Jam/Turbo Kick and amps it up to insane levels using 'HIIT' training.
These routines combine short bursts of intense exercise with quick recovery periods to ignite your metabolism. The result is a phenomenon known as the AfterBurn Effect, which enables you to burn fat at an accelerated rate for a full 24 to 48 hours after your workout.
In fact, studies show that with HIIT, you'll work out for less than half the time you normally would doing regular cardio, and burn up to 9x more fat.HIIT training is one of my main training methods and it works!If you are ready to take the next challenge with me, thenORDER TURBO FIRE TODAY.To see the video click here
It's available only through your Beachbody coach!This is the only link that you can order it from!
What do these celebs have in common?Jennifer Lopez, Thomas Jane, Mary J. Blige, Ellen Pompeo, Giselle Bundchen, Emmy Award winner Jaime Pressly and All-Pro Quarterback Drew Brees use the TRX Suspension Trainer to get their body in top condition.
It's a fact, celebrities have to look their best. It's their job to keep their body camera ready and The hottest trend in celeb workouts is Body Weight Training. Why are all the Hollywood A-listers making BWT their workout of choice? Because it gives fast results and it can be done in small spaces, on location or when they can't get to the gym.BWT with the TRX makes sense for celebs but even more sense for fitness seekers. Busy moms and dads expect results and can get it with BWT. The TRX goes where you go. Playgrounds, parks, or hotel rooms and BWT workouts can be fit into even the most demanding schedules.
Even Biggest Loser Trainer, Bob Harper had this to say about using the TRX ..
I train my clients with the TRX and BWT for accelerated results because celeb bodies aren't just for celebs anymore!
Hollywood working on the TRX
Own your ownTRX Suspension Trainer. Click here for more info.
What kind of heart rate monitor should I get?There are all kinds to choose from, however, my clients have had great success with the monitors that use the strap. It fastens around your rib cage and sends a signal to your watch. We have found in training that the monitors that you have to “touch/press/hold” on the watch take time away from training and are sometimes difficult to get a pulse reading. The monitors with the chest strap will display your heart rate at all times for instant feedback. Bonus:the EKG strap will also transmit your heart rate to some of the cardio equipment in the gym. *Your monitor will be set up with your personal information/stats so your calorie burn and heart rate zones will be accurate. Some monitors sound an alarm if you are out of your zone. This is a great reason to own your own monitor..it’s all about you!Most monitors will have the basics of calories burned and heart rate however there are many other features that you can get depending on the amount you want to invest.Nutshell: Buy one with a strap that shows calories burned and heart rate. Bells and whistles are optional.Which brand should I buy?I love Polar and highly recommend them. You can view their watches and compare at AMAZON.COM I have the FT60 and the F7 and would not trade them for any other brand. Where can I get a Heart Rate monitor?You can purchase them at Target, Sports Authority, and other retail stores that sell workout gear. Higer end monitors are generally not in retail stores but available online. Be sure to check AMAZON.com , Ebay or even Craigslist.com. for great deals. FYI: stay away from the el-cheapo monitorson ebay that come from other countries. They are terrible!
Click for the full sized chart
We've been incorporating more body weight training into our workouts with great results. Taking bodyweight training to my clients was a brand new experience for many of them. Last Saturday, our teamused the Lebert Equalizers for tricep work. I asked them to execute this move to their personal best. I asked them to stop when they broke proper form. It didn't take long to burn out those triceps.
One thing that is interesting is that we had lifted free weights and this team had no trouble getting through full sets however, once we switched to bodyweight training, everything changed. We all did fewer reps but felt the work so much more!When you use your EQ you can adjust it to your fitness level simply by changing your position. Two of our team members were new to body weight training so I placed them in a beginner position. Kelly and Rob have trained with me for quite a while so they were able to rock out more reps with a straighter back. Have you tried the EQ? What is your favorite move?
After completing Insanity, I wanted to continue body weight training as well as incorporate it into my PT clients and group- ex training. Body Weight Training is simply utilizing your own body weight as resistance.
A few benefits of Body Weight Training (BWT) are:
The above pictures were taken 10 months apart. I thought my back looked pretty good from doing Turbo Kick and one round of P90X.Since the first pictures were taken, my training has been 80 % body weight driven and included High Intensity Interval training, push ups, pull ups and moves that incorporate cardio and BWT, like Burpees etc. I'm much happier with the results from my new routine. We've also incorporated into our training the TRX Suspension Trainer which takes BWT to the next level. If you are interested in learning more about BWT stay tuned!
Using the TRX Suspension Trainer for chest/back BWT.For more videos check out ourYouTube Channel!
Training core is crucial to becoming fit and healthy. Not only does core specific training help in shaping a great looking midsection it provides so many more benefits. Why does my back ache? In a nutshell.. when one muscle group is weaker, the opposing muscle group will takeover and compensate for it. Many people suffer from back pain that can be helped by developing a strong core. Why is core training 'functional'? When we train core, I like to work in functional training moves. Finding out whatmy client's life is like outside of the gym gives me insight on how to develop exercises that will help them be better at their day to day activities.One of my clients is very particular about keeping her house neat. She told me that she loves to entertain so keeping her house tidy is part of her preperation. However, she said, she can't bend to vaccume and lifting the vaccume up and down stairs is not an option. This made her sad. We are working very specifically on exercises to strenghthen her body so those activies will come easier for her.
Why are you on that ball?You technically can't be 'balanced' until you are 'unbalanced'. Once you start training for balance your 'brain and body start to connect and your body mind will know what you are asking it to do. Life happens on one leg at a time. Most people have mishaps and injuries when stepping off curbs, tripping, basically on one leg= off balance. We train in balance moves such as these to help our 'software' (brain) connect to the 'hardware' (body). Keeping the core strong and balance training gives us our bodies the ability to reduce risks of injuries from slipping, tripping or simply being caught off guard.
We lined up two Stability Balls and held plank. I asked the other team mates to tap the ball to add extra instability to the exercise. This is hard, but lots of fun!
And just for fun.. Our sculpt class working on Plank on the Stability Balls. These two ladies are sooo funny. I asked them to tap the ball for extra 'instability' and it went a little crazy.
Our Weight Busters team WDMA (We Don't Mess Around) isreally kicking butt in this competition.At the 6 week mark we are in second place but closing in on first at warp speed. Our stats so far are
Team members: 6 Total weight lost to date: 59.9 pounds Total inches lost to date: 76.5 inchesTotal % of body fat lost 12.3 % We have consistently lost weight each week.These people really don't mess around!WOOT to the Team! Do you want to join a Weight Busters/Best Loser Team?Contact me for more info!