Author: Becky

High intensity exercise burns serious calories!

Nov 13, 2008

I’ve got a quick, but intense homework assignment for participants in my evening Los Gatos boot camp and my early morning Almaden boot camp.  Make sure you warm up (take a 5 minute walk) before starting this workout!

The 60-25 workout
Jumping jacks- 60 seconds
Walking lunges- 25 out , 25 back
Spiderman push ups- 60 seconds (or to failure)
Ab crunches- 25 reps
Squats (squat jumps for advanced campers)- 60 seconds
High knee run- 25 reps (count “1” each time right leg comes up)
REST:  60 seconds
Repeat this sequence 2 times—or 3 times if you’re feeling beastly!
Participants in my “Fit and Fabulous” Willow Glen camp:  Please do “workout B” on your handout this weekend, plus TWO cardio interval workouts before class on Tuesday.
Have an amazing weekend!
Committed to your success,
Becky

Take my workout, please

Nov 07, 2008

I had a tough cardio workout planned as your homework this week.  But, I did my own workout at the gym this morning and it was a pretty good one, so I decided to share it with you.  If you don’t belong to a gym, I’ll have a non-gym workout for you at the end of this post. 

First, a couple of housekeeping items:  
-Welcome to  campers Patty, Aubree, and Darling. They’re the newest rookies at the Almaden boot camp.  And a big “welcome back” to Sylvie who was a camper at one of my Campbell boot camps and has returned to join the “Fit and Fabulous” group (also known as the Willow Glen bootcamp).
– A big THANK YOU to Aubree for referring Darling to the Almaden boot camp.  Aubree will enjoy a 20% discount off her camp fees in December as well as a one year subscription to an online meal planning program as a bonus for her referral.
-I’ve been trying out some new games and drills on the folks at the Los Gatos bootcamp.  Thanks for being open to new stuff, guys!  That PUMPkin workout was fun, wasn’t it??!!
Now, on to this weekend’s homework.  This is what I did at the gym today.  It took me less than 1 hour.  It’s a great full body workout followed by an interval cardio session.  All exercises are done for 12 reps unless otherwise listed. Choose a weight that fatigues your muscles by the end of the set.
Assisted pull ups (I did 6 reps, as I’m really working on strength gains on this exercise)
Leg press (normally I do squats, but I did leg press today as I’m getting over a back injury)
Dumbbell chest press
Alternating lunges
Dumbbell squat-to-shoulder press
Dips
Squat w/biceps curl (using low pulley system)

Repeat this sequence 2-3 times
Cardio interval:  Pick any cardio machine and do 30 seconds of ALL-OUT HARD work, followed by 90 seconds of moderate work.  Complete 8-10 rounds.  

Cool down and stretch!

If you have no gym access, do this:

Push ups  
Walking lunges  (15 out and back)
Dips
Squats  (15)

Repeat for 4 rounds and then do the cardio interval workout listed above (walk, run or swim).
Make sure to plan time to get at least one great workout in this weekend.
See you in camp!
Becky

Want weight loss? Stop the excuses

Oct 27, 2008

We all have them:  “I have no time”, “I work too much”, “I can’t get up early”, “I don’t know what to do”, “my diet sucks” ….blah blah blah.  Well, a fitness colleague of mine is doing something really crazy with regard to banishing a lot of these excuses from our minds and our mouths.

 You’ve heard me speak of him before when he helped several thousand people lose weight as part of his free “Mid Year Resolutions” program last summer.  My friend Jeremy Nelms is at it again!  Read on to see what he’s going to do and how you can benefit from it………

Jeremy owns a personal training studio in Palm Beach Gardens, Florida, and he is moving into his studio for the next 60 days where he will sleep on an air mattress, work 12 hour days, sleep only 7 hours a night and prepare his meals from a very minimal make-shift kitchen there at his studio.  He’ll work out only 45 minutes per day, up to six days a week and he’ll log his weight loss progress over the 60 days.  He’s doing it to show us all that a lot of the reasons we give for not reaching our fitness goals are really just excuses.  
So, what’s in it for you?  Some free stuff, that’s what!  He’s going to give away a free 4-week fat loss workout program, AND a nutrition DVD just for visiting his blog!  He’ll also be logging his food and exercise every day, so if you return to  his blog often over the next 60 days, you can learn just what he’s doing (and eating) to lose weight successfully.
He moved into his studio last night and he just uploaded a video today (in his underwear, no less!) to kick off the program.  You’ve gotta see it to believe it!
Jeremy called me a couple of weeks ago to run this idea by me and ask me if I thought he was crazy. Well,  yeah, I think he’s kind of crazy, but it’s a it’s a GREAT idea!  Jeremy is just one of those cool guys who will go to GREAT lengths to get people motivated (even if he has to strip down to his undies to do it).  
So, head over to www.No.ExcusesFatLoss.com/blog and grab some great FREE workout and nutrition information for yourself.  
Now you’ve got TWO trainers on either end of the U.S. committed to your success!
Becky

Build strong legs–and burn some SERIOUS calories

Oct 24, 2008

I hope everyone is set for a great weekend!  We should have wonderful weather, so please make a point to get outside and enjoy a great “extra” workout before our next boot camp workout.  This weekend’s homework workout will not only give you an excellent cardio workout, it is going to improve the strength of your legs.  

I’ve invited a few “visitors” to my blog post today.  They’re considering joining up for the Almaden boot camp, the Los Gatos boot camp or the “Fit and Fabulous” FitCamp in Willow Glen.  Welcome to my blog!  This is where you’ll find additional fitness facts and info, additional workouts, and a place for all lifeSport Fitness boot campers to “congregate”.  Please scroll down and try the “homework” workout along with my current boot campers.  I hope to see you in a November camp!  We’re a fun group of people–give us a try!

For folks in my Los Gatos boot camp, remember that we have our Freaky Fat Loss workout on Thursday, October 30th.  You must bring a 6-12 pound pumpkin (uncarved, please!) to class, as it will be your workout buddy for the entire class :-).  Don’t miss this class!  There might even be some treats………………….
For the “Fit and Fabulous” ladies at the Willow Glen boot camp, please make sure you have ordered your bands.  You’ll need them on the first day of camp. If you haven’t ordered them,  click here   and order a light, medium and heavy “economy tube”.  You’ll get your door straps for free with your purchase.
Finally, registration closes for all November boot camps on Thursday, October 30th.  If you have not already done so, click HERE to register.  
Oh, and don’t forget my November referral bonus!  The camper referring the most friends to a November camp will not only get a 20% discount on December camp tuition, but also a FREE ONE YEAR subscription to an online meal planning and nutrition program!  Woo Hoo!
Okay, on to your weekend workout.  
After a 3-5 minute workout, please do the following:
Walk fast or run for 3 minutes
Perform walking lunges for 1 minute
Walk fast  or run for 3 minutes
Perform body weight squats for one minute (advanced folks, make ’em jump squats)
Walk fast or run for 3 minutes
Perform jumping jacks for 1 minute
Repeat this sequence two times for a 24 minute workout, or 3 times for a killer 36 minute workout.
Remember to stretch and re-hydrate after you cool down.
Committed to your success,
Becky

Want to lose weight? Do interval training!

Oct 17, 2008

Yes, my Los Gatos boot campers know the benefits of interval training:  More calories burned per session, an elevated metabolic rate for several hours after the workout, improved “fat burning” potential, and shorter workouts (yeah!).  With this in mind, I give you your weekend  homework.

As always, please make sure to do a good 5 minute (or more) warm up to prepare your body for the workout. You can do this workout at home, at the track or wherever you want. You’ll need a jump rope (although you can  “fake” the jump rope portions by simply doing the ‘Ali shuffle’ in place).
Two minutes of jump rope
Jump squats (40 seconds on, 20 seconds recovery) Rookies:  Do regular squats
Two minutes of jump rope
FAST lateral shuffles  (40 seconds on, 20 seconds recovery)
Two minutes of jump rope
Walking lunges (40 seconds on, 20 seconds of recovery)
-30 second water break-
REPEAT
Repeat this cycle 3 times (2 times for rookies) for a killer 27 minute workout.
Please remember to cool down after this workout by walking around for about 5 minutes, and finishing up with a good stretch.  Don’t forget to stretch your calves!
Leave a comment here to let me know how you did!
Congrats to one of our newest rookies, Dina, who has reported that she’s already lost 3 lbs!  Way to go, Dina!
Have a fabulous weekend everyone!
Committed to your success,
Becky

Want weight loss? Sprint!

Oct 10, 2008

Rev your metabolism into overdrive with sprints and watch fat melt off your body!  It’s a much more effective way to lose weight than dieting or long, slow cardio workouts.  Plus, your workout is over more quickly!

Folks in my Los Gatos bootcamp, please do this workout Friday, Saturday or Sunday.  

Find your nearest friendly track and do the following:
First, warm up by walking for 3-5 minutes
1. Sprint (or walk as fast as you can) for 100 yards
2.  Recover around the curve of the track
3.  Sprint (or walk as fast as you can) for 100 yards
4.  Recover around the curve
 5. Do two sets of 12 dips on the bleachers
6. Repeat steps 1-4
7. Do 2 sets of 12 push ups on the bleachers (hands on a step, feet on the walk way)
8.  Repeat steps 1-4
9,  Do 2 sets of 15 body weight squats 
10. Cool down by walking one full lap around the track
This workout should take you less than 20 minutes, but if you really go “all out” on the sprints, you’ll incinerate a ton of calories, and boost your metabolism for awhile after the workout.
Although I think there’s nothing inherently bad about long cardio workouts, they are,  well….long.  When you’re short on time, interval sprints are ideal. If you’re looking to lose fat, interval sprints need to be part of your program.
Los Gatos boot camp folks—-let me know how your homework goes and leave me a comment here!!!  Maybe there will be a Prograde Craver in  your future!!
Committed to your success,
Becky
  

A few more weight loss secrets

Sep 12, 2008

We’ve talked about how to estimate how many calories you should aim to eat if you’re trying to lose weight.  See my post on August 22nd if you  missed it.

Now, let’s talk about how to use those calories. My suggestion:  spread them out through your waking hours.  This is beneficial for several reasons:
-You get to eat often 🙂
-You don’t get hungry
-Your metabolism stays a little elevated above resting level because you’re digesting the food
-Your blood sugar stays stable so you feel better (as long as you make wise food choices)
Here’s a sample breakdown of what a 1,700 calorie meal plan might be broken up:
Breakfast:  300 calories
Snack:  200 calories
Lunch:  500 calories
Snack:  150 calories
Dinner:  400 calories
Snack:  150 calories
Using the numbers you get in your own calculation, divide them up between 3 meals and 2-3  snacks.  Then plan what you’ll eat and shop for it!
Notice I allotted  more calories to lunch? You could also transfer the higher calorie meal to breakfast, too. I’d like to see you eating more earlier in the day, and dialing the calories back a little toward the end of the day.  This won’t work for everyone, but it’s worth a shot if you can work your lifestyle around it.
When you’re planning what you’ll eat, try to get some lean protein, a fibrous veggie and good fats (from olive or walnut oil, nuts or seeds) at each meal or snack.
Now on to homework for folks at my Almaden and Campbell boot camps….
It’s interval time again.  Choose your exercise (running, walking, swimming, or a cardio machine at your gym) and do the following:
3-5 minute warm up (at a level “5” on our perceived exertion scale of 1-10)

30 seconds HARD (at a level “8” or “9” on our scale)
30 seconds recovery (level “5” or “6” on our scale)

Continue for 12-20 minutes depending on your fitness level.  Newbies to camp, please don’t over do it!

Cool down and stretch.
Committed to your success,
Becky

The Secret to Accelerated Fat Loss

Sep 03, 2008

Well, it’s actually not a total secret if you’re in one of my lifeSport Fitness boot camps. We do this all the time in our camps.

Another study has shown once again that high intensity interval training is THE method to incinerate calories, increase fat loss and improve your fitness.  The coolest part?  You do interval training workouts for less time than traditional, steady state exercise.  Very cool for those with busy lives!

Results from a  recent study by Professor Steve Boutcher from the University of New South Wales showed that women who alternated between bike sprints and moderate/slow pedaling for 20 minutes lost more weight than women who cycled for 40 minutes at a steady pace.  The high intensity group also improved their aerobic fitness faster and reduced their insulin sensitivity (great news for Type 2 diabetics!).
So, for this week’s homework, we’ll be doing the exact training protocol of Dr. Boutcher and his test subjects.  You don’t need a stationary bike, though.  You can walk, jog, run, swim or hop on a cardio machine at your health club.  Grab your mp3 player, load in some fast music and let’s get crankin’!
Warm up:  3-5 minutes
All out exercise:  8 seconds (yup, just 8 seconds!)
Recovery pace:  12 seconds
–Do as many rounds as you can, or up to 20 minutes–

Cool down 3-5 minutes
Stretch!
A note to newer exercisers:  Aim for just 5 minutes of intervals, and don’t go “all out”, just go faster.  For the remainder of your twenty minutes, work at a moderately paced effort.  It’s important not to overdo it with high intensity exercise if you’re a new exerciser.  Start with just a few intervals and build up.
We’ve had a week off of bootcamp.  How are your workouts coming along?  What are you doing for workouts?  Share your stuff here and motivate your fellow campers to get moving!
Committed to your success,
Becky

More on weight loss

Aug 29, 2008

A couple of posts ago, I shared with you a calculation to use to estimate how many calories you should eat in order to lose weight.  It’s based on your current size and current activity level.If you haven’t done your calculation, please do it now.  

Another important factor in weight loss is eating at regular intervals–about every 3-4 hours or so.  This is SO important!  It should look something like this:  Small meal, snack, small meal, snack, small meal, snack.  You can divide the calories that you came up with in your calculation between all these mini-meals.  
My snacks are usually 100-180 calories, and then I make up the bulk of my calories with the three small meals.  I don’t count calories most of the time (although I do log into my FitDay account every now and then to see how my calories are adding up), as I’ve gotten pretty used to “eyeballing” portion sizes or weighing them on a food scale.  You’ll figure out what works best for you.
So, if you’re really serious about losing some body fat, this is an important thing to do:  spread your calories out over your waking hours.  This keeps your metabolism running a little higher (it takes calories to digest food), it keeps hunger from creeping up on you, it keeps your blood sugar levels steady (as long as you make appropriate food choices!), and it lets your body know that it will be fed at regular intervals (so it doesn’t need to hold on for dear life to body fat as reserve fuel).
Give this a try and I’ll be back in a few days with more exercise  homework and a few more weight loss tips.
Have a wonderful Labor Day weekend!
Committed to your success,
Becky

Lose some more body fat!

Aug 26, 2008

Get excited–I’m ahead of schedule with my boot camp homework this week :-).

 I have another another high intensity interval workout for you.  You’ll definitely burn some serious calories with this one.  You can  scale it to your current fitness level. Newbies, take it easy and go for one round or two.  Folks who have been exercising for awhile–crank out 3 or 4 rounds. As always, please do a 3-5 minute warm up before you start any of my high intensity workouts.

This is homework for Almaden bootcamp participants, participants in both Campbell boot camps AND my in-home personal training clients.  I should have customers in Campbell, San Jose, Cupertino, Los Altos and Saratoga doing my workouts this week without me there (gee, I feel so powerful).  
 It’s a little scary how I sometimes get rather excited about workouts, isn’t it?  The reason:  combined with supportive nutrition, they make you look better and feel better.  When you look and feel better, life is just a little more fun (and you’re a nicer person to be around).
I had SO much fun in the last few weeks measuring body fat on leaner people–I want the next round of tests to show more results.  So without further ado, here is your workout:
After a 3-5 minute warm-up, do each of the following exercises for 45 seconds straight (or repetitions to fatigue), and then take 15 seconds to rest and transition to the next exercise.  Complete as many rounds as you wish.  As always, stretch afterwards.
Here you go:
Lunges in place
“The plank”
Jump squat (or a regular body weight squat for non-jumpers)
Push ups 
Jumping jacks
Horizontal row w/exercise tubing (see Perform Better catalog if you need a band)
Feel free to post a comment after you’ve done the workout (just trying to instill a little accountability!).  
Hey, we could have a contest to see which boot camp scores the most “homework completed” posts!
In-home personal training clients, I’ll be waiting to hear your homework report at our next workout!
Have a great week!
Committed to your success,