Torture Tuesday–Burn the FAT!

I normally call Tuesday “Torture Tuesday” because I’m over the funk of Monday, and ready  to get crackin. For me, that’s good. For my clients? Well, you’ll have to ask them… 😉

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On Tuesdays, I teach at 7 am and at 5 pm. I thought I’d give you a breakdown of today’s 7 am class so that you can torch the calories at home! [You can also do this at the gym. No matter where you do it, the extra calories in your body are gonna tell you “Peace out! I’m outta here!”]

You’ll need a mat, a heavy weight [we used kettlebells, but you can use a dumbbell or a milk carton filled with sand… or kitty litter… hey, no judgement], a chair or exercise bench, and your water bottle. Please remember to stay hydrated!

You’ll be doing this workout in descending sets. Without resting at any point, you’ll do exercise A 10 times, exercise B 10 times, exercise A 9 times, exercise B 9 times, etc, all the way down to 1 rep of each. Without resting [or at least a very minimal rest], switch to the next two exercises.

A note on how to chose your weights today: you are stronger than you think. LIFT HEAVY!!!! That’s the key to torching the fat! I’ve added YouTube videos at the end to help you learn the exercises. Remember: form trumps reps!

Ready?! [The correct answer is: of course, Heather! Let’s go!]

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Warm up: walk/jog in place for 1 minute, followed by 20 second side plank each side. Repeat this for 5 sets.

Workout:

  • 10 Kettlebell swings, 10 triceps dips
  • 9 Kettlebell swings, 9 triceps dips
  • 8 Kettlebell swings, 8 triceps dips
  • etc… all the way to 1 Kettlebell swing [yes, it’s awkward], 1 triceps dip
  • 10 lunges left leg, 10 lunges right leg, 10 push ups
  • 9 lunges left leg, 9 lunges right leg, 9 push ups
  • etc… all the way to 1 lunge each leg, 1 push up

Cool down: high-knee march in place 2 minutes, 30 second plank. Repeat 3 times.

I recommend stretching your quads, glutes/hips, chest, and triceps after this workout.

Here are some videos, in case you have questions:

Your goal: do the “workout” portion of Torture Tuesday AS FAST AS POSSIBLE!!! Get the heart rate up, and keep it up, to get the most out of this workout! It’s fast and effective, so give it all you’ve got!!

If you lifted heavy, skip resistance training tomorrow. Stick with yoga and/or cardio tomorrow, so that way your muscles can heal. If you lifted light for this, you can do more light lifting tomorrow, as long as you don’t do the same exercises. Letting your body recover properly is just as [if not more] important the workout itself.

Have a killer Torture Tuesday!!! 😀

Tuesday 29 May 2012 « CultFit

Tuesday 29 May 2012 « CultFit.

In my “OMG-Finals-Are-Killing-Me” mode, I wanted to share with you a Blog that I read every day. Since my time that I normally set aside to blog has become dominated by finals, I haven’t been up to much, nor feel up to much. So here we go: your Tuesday Shot of Reality, provided by the amazing CultFit. (Can that picture of the little girl be any cuter?!?!)

And I promise, come Thursday, I’ll be back in the blogging saddle!!

What’s on the schedule for you today? 

Have you ever read CultFit? Let me know what you think!

 

Gladiator Rock N Run

On Friday, at the Giants game, Wes said, “You should do the Gladiator with us!” In fact, he said it multiple times. Enough times for me to say, “Yeah, sure. Why not?”

So on Sunday morning, my alarm went off at 6am, and there I was, getting ready for a Boot-Camp-Flashback obstacle course. Never mind that this was supposed to be my first rest day since Tuesday. (We can worry about my brain cell count later)

Mark, Wes, and I drove to San Jose, where we met up with Hoyt, Hoyt’s dad: Bob, and Hoyt’s sister: Stacy. (Hoyt’s first name is Rob, but for the past year and a half, I’ve known him as Coach Hoyt, so for the sake of not confusing Heather, we’re calling him Hoyt.)

Mark was nervous and bouncing around like a Terrier, Wes had to tape up his sprained ankle from Friday, and I kept having to pee. Yeah, this was going to ROCK!! 😉

Mark, Me, Wes; before the race

We went the 11am wave. Hoyt, Mark, Wes, and I were near the front of the corral, and Bob and Stacy were near the back. With Mark’s energy, the boys shot out of the corral like 5-year olds on crack. My calves couldn’t handle the hill, so I walked up most of it, falling behind the guys. I kept expecting Bob and Stacy to catch up to me, but I didn’t see them again ’til I was half way done with my beer and slightly delusional.

I could go through how I dealt with each and every obstacle, but I’m not going to. I will, however, tell you that I didn’t pansy out of ANY of the obstacles. Did I have to get some boosts up from some tall guys? Yeah. Did I climb the scaffolding instead of the rope? Hells yes! Both the military and CrossFit have taught me something very valuable: work smarter, not harder. But I did every single obstacle!!! Without my group, and while cheering on the people around me. They shoulda given me an extra beer. And a shot of tequila.

find the shortest person in this picture. that’s me. yes, climbing in and out of industrial dumpsters was HARD. from left to right: Bob, Stacy, Hoyt, me, Wes, Mark.

6K and 15 obstacles later, I’m covered in bruises that I can’t explain, and swollen everywhere where I don’t have a bruise. I even bruised my elbow pits. How in the hell did I bruise my ELBOW PITS?!?! I have a really impressive shiner on the back of my right leg (lower hammie) where I used my leg to get over everything. Hindsight: alternate use of legs next time. (But I’ve got no muscle soreness! Thank You, CrossFit!!)

My results:

Chip time: 1:21:02.8

Pace: 20:04

Female 25-29 group: 55 out of 166!!!!!!!

Overall Place: 545 out of 1256!!!

I am never washing these. In fact, I may even laminate the bib to preserve it 😉

Not bad for deciding do it a day before the event. Not bad at all.

I wonder if these clothes will ever be the same. . .? I used my old shoes, ones that needed to be thrown out, so I threw ’em in the donation pile. (The Gladiator races raise money for Talk About Curing Autism.)

after being hosed off at the event. before being rinsed off in the bath tub and laundered. the pink thing is the bag i used to get my clothes home

I definitely recommend an obstacle course!! Especially if you love running and love challenges!! (And no, there is no way to accurately train for swimming in 35* water. There’s just no way. And yes, you will feel like you’ve all of a sudden got asthma. It’s insane. The best feeling of accomplishment that you can have in a race.) It’s a lot of fun, and everyone’s in a great mood, having a blast! I passed a lot of people (wow, did that sound conceited?) and they were having the best time walking the course and joking around! Don’t take yourself too seriously, and JUST DO IT!!!!! 😀

Have you done any of the obstacle races?! How’d you loath like it?! 

CrossFit Logic

“The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous.”

Greg Glassman, founder of CrossFit, on cardiovascular training

This is always good for us to remember! Even if you take the day off from running (or other traditional cardio exercise), you can still get a great cardio workout from weigh-training. Don’t ever let someone tell you that lunges, squats, and thrusters aren’t cardio! No matter what type of exercise you’re doing, if your heart rate goes up, you’re doing cardio. Simple as that!

I’ll be going for a run this afternoon, and if my schedule allows, Megan‘s yoga class tonight. (You wanna talk about elevated heart rate? Come take Megan’s Power Vinyasa class! Whew!!!) My glutes are a little sore from Saturday’s and Sunday’s runs, but I’d like to get in some speed work today. Also on the docket today: agility cones! I don’t use them enough, so they’re getting lonely. I’ll take ’em out this afternoon and show ’em some love. 😉

What’s your workout today?! 

Risks and Rewards

“Doing risk sport had taught me another important lesson: never exceed your limits. You push the envelope and you live for those moments when you’re right on the edge, but you don’t go over. You have to be true to yourself; you have to know your strengths and limitations and live within your means.”

Yvon Chouinard, founder of Patagonia, Let My People Go Surfing: The Education of a Reluctant Businessman

Push yourself, go after those big goals and lofty dreams! But when you’re injured or not up to the physical challenge, don’t kill yourself. Reevaluate what you’re doing and modify your goals.

Here’s to a week of great workouts!!!

If you’re stumped on how to mix up your routine this week, try throwing this in! Your legs will hate love you!!! Keep your abs in tight and push your knees outward when you squat. Have fun!!

the Pinterest workout

Pinterest is an amazing thing. You can find inspiration, crafts, memes, and all sorts of stuff to waste your time on. I love it!

So in the interest of keeping a short, fun post today, I’m showing you some of the fitness-related (and yes, I use that term loosely. very loosely) memes and photos that I’ve found on Pinterest.

Yes, this totally counts as doing something active and healthy for your body! Think of it as a 45 second workout!! 

Exercise: the new version of drinking games! 

Doing 20-30 reps per side will seriously strengthen your core and get defined muscles. Doing 5-8 absolutely perfect and slow reps per side will whittle your waist without adding muscle size. Pick your poison!

This says 30, but it’s effective no matter what number you choose. You can even sit down in your chair and get right back up 20 times! It’ll still work your quads and your gluteals, creating a calorie burn and a revved up metabolism before you eat.

For all of us CrossFitters out there: good to remember 😉

True story!

Harsh, but true.

One of the most wonderful things to remember!!! ❤

Hydration is important! If these rascals can do it, so can you! 

When you’re a personal trainer, you hear a lot of this cr@p…

Never let your fear guide you away from something, let it guide you to conquer something!

So today, this post is short and sweet because it’s my son’s birthday! My little munchkin turns 7 today, and is seriously the most amazing person I know!!!

Happy birthday, buddy!! Mommy loves you!!! 

So today’s workout is running. I have no length in mind, but I want to run at a 9:00 pace for as long as my foot will let me. (Stay tuned for a post about how I went rock climbing today with my mom! My left foot is killing me right now from the shoes and the turnout, but totally worth the challenge of the climb!)

What’s your workout today?! Running? Kickboxing? Yoga? Don’t just sit there and let life pass you by! Get up and MOVE YOUR BOOTAY!!!

(But, hey, no judgement! How would I know if you’re having a scheduled rest day, just got over the flu, stayed up all night with a sick baby, etc? I don’t! And let’s face it, sometimes we mentally need a day off.)

How to get a trim, fit, feminine physique

I love CrossFit. I love running, kickboxing, weightlifting, shadow boxing… I love a whole plethora of activities, but as of right now, CrossFit takes the cake. (hhmmm, caaaaake… Sorry, I got distracted for a moment) I love the kickassery of CrossFit and the amazing feeling of accomplishment that I get from the WODs. I love love love it!! 

That being said…

Personally, I’d rather look like this: 

Than this:

want to look like I work out, but I don’t want to look like a “gym bunny” or like someone who can kick your ass. I would much rather have a sleek, feminine physique. 

If you’re one of the people who wants what I want: read on. If not: skip this blog posting. Your kinds of posts will come later. 

I used to hear it all the time at the gym: women can’t bulk up like men can. I’m here to wave the Bullshit Flag. Yes. Women can bulk up like men!!! Do we do it to the same extent? No. We don’t have enough testosterone to get to a “man’s level” of bulk. But you better believe that if you train like a man does, you’ll become a tiny version of a man’s body, but with lady parts. 😉 

So this post is all about how to get into functional shape without building up your muscle mass!! 

First off, you want to keep doing functional training with weights! Keep up the cardio, too! If you want a sleek, feminine physique, we’re just going to change how you do these exercises!!

Your objective over the course of a week: 

  • 3 HIIT (high intensity interval training) cardio sessions (15 – 20 mins long)
  • 3 long, steady cardio sessions (30 – 90 minutes)
  • 3 days of resistance training and/or yoga

How you break it up and pair it together is up to your body and your schedule, but at the end of a 7 day period, you should look at this list and say, “Yes, I’ve done all of that.” So for example:

  • Monday: 20 min HIIT workout, followed by 45 minute walk.
  • Tuesday: 30 min resistance training
  • Wed: rest day
  • Thursday: 15 min HIIT workout, 60 min walk
  • Friday: 30 min resistance training, 60 min yoga class
  • Saturday: 20 minute HIIT workout, 30 min elliptical
  • Saturday: rest or 60 – 90 min yoga class

Of course, do what works best with your body and your schedule. This is only an example. 

Now we’ll go over what your HIIT workout should be.

For your HIIT workouts, they can be as simple as alternating walking and sprinting. Since over the course of the workout you’re only going to be doing between 6 to 10 sprints, make ’em balls to the wall sprints!! Go all out!!! You can also do this on the elliptical, the stairmaster, the cardio rower, the bike. (Just please note: the bike is going to give you the least amount of calorie burn, and seriously, we’re trying to burn as many calories as we can right now. Make your workout count!) 

side note: my fave HIIT workouts are from Turbo Fire

For resistance training, focus on functional fitness (i.e.~ exercises that mirror daily life). I’m talking about squats, lunges, push ups, pull ups, planks, wood choppers… the list goes one. The key is to focus on your muscles working together, rather than focusing on one muscle at a time. Here are some great examples of what you should be doing (you can watch these on “mute” if you prefer. I’m just showing these as examples of proper form):

she’s doing this heavier than you’d do if you don’t want to bulk up, but her form is perfect!

your goal in this plank is to keep your hips as stable as possible, don’t let them swing with the weight shifts

Now that we know what types of exercises we want, let’s discuss the resistance level involved. If you fatigue or lift to failure, you will add muscle mass. Simple as that. So whether you do heavy weights with low reps, or light weights with high reps, if the last 2 – 5 reps are hard, you’re going to get the same results. That means that with all of these exercises, you need to be using weights that make you feel like you’re working, but STOP before you hit the point of “heavy”!!! This will help prevent the muscles from “tearing” and therefore, help you to strengthen the muscle fibers without making them any bigger! 

As for the types of yoga you do, choose the style that best fits you. Since yoga doesn’t burn it’s way through calories, that’s not what it’s being used for. We want to stretch, calm the mind, and focus on feeling what our body is doing. Experiment with what works best: there’s no wrong type of yoga, just maybe a yoga that doesn’t fit your personality. 


Key points: functional exercises, HIIT cardio and steady cardio, yoga, and not hitting the point of “heavy” in your weights. Stop before the reps get hard! 

Of course, eating is also a large part of how your body responds to training. Make sure that you’re following the Zone diet and that you’re getting plenty of water, fish oils, and sunshine!! 

As always, feel free to email or comment want questions that you have! I’m here to help! 🙂

Full body toning!

Welcome to Thursday afternoon!!! You’re on the downhill slide of the week, and so far you haven’t killed anyone (or at least, you haven’t been caught!) so I say you deserve a high five!! Or, a really kickbootay workout… In my world, they’re kinda the same thing. 😉 

Grab a stopwatch (or iPhone timer), bottle of water, a mat, some light-to-medium hand weights, put on your fave music, and let’s get started!!!

Feel free to email me with any questions!!!

Warm Up:

1 minute (yes, seriously, 1 whole minute. Time it. It’s longer than you think it is) jogging in place or jump rope. Opt for the second option is it’s available. You’re here to work; you might as well!

10 10-second planks. Knees or toes. Keep your abs in towards your spine, back in a natural position, and squeeze your glutes.

10 push-ups

Work Out: 3 rounds, with 45 seconds rest between rounds

2 minutes: Alternating Curtsey Lunge

1 minute: mountain climbers. Hold your abs in!!!

2 minute: sumo deadlift high pull (you don’t have to be this powerful… just boxes 1,2, and 4 should work for you today)

1 minute: push ups

 

 

Cool Down:

10 push ups

10 10-second side planks (alternating sides)

1 minute high-knee marching, quick but not rapid pace.

Hopefully you got in a great workout!! I want you sweating and to know that you worked!! You should feel a bit tired, but if you had to you could do another round… maybe. 😉

I’m trying out recipes for cookies and sweets using protein powder instead of cocoa, so stay tuned! If any of ’em turn out okay, I’ll post the recipes!!

Wild Card Wednesday 3/28

Wednesdays are going to be the “anything goes” days. I’m feeling last night’s workout from CrossFit Santa Cruz (love that box!). The WOD was:

10-9-8-7-6-5-4-3-2-1 Kettle Bell Swings and ring dips. Rest 5 mins. 1 min AMRAP front squat. 

I used a 35# kettle bell, and did purple band pushups in 9:27. I did 18 front squats at 42#. Not great. Blah. I guess taking 3 weeks off from CF was not the way to go. Oh well, I’ll work my strength back up.

I saw a post the other day from Confessions of a (not-so) Domesticated Newlywed that I thought was pretty cute, so here goes: 

26 things you will probably never need to know about me: 

i'm the classy one in the middle...

A is for age: 27. Ask me again on the 31st and I’ll tell you 28 😉

B is for breakfast today: English tea. I’m not a big eater in the morning…

C is for currently craving: chocolate chip cookie dough

D is for dinner tonight: breakfast! Eggs over medium, whole grain toast, turkey sausage. 

E is for favorite type of exercise: CrossFit, running, step aerobics, Pilates, yoga, ballet, kickboxing… do I have to pick just one?! 

F is for an irrational fear: being kidnapped by the Teenage Mutant Ninja Turtles. I had a nightmare when I was 5 that this happened. Apparently I’ve never gotten over it. 


G is for gross food: mushrooms, olives, ginger

H is for hometown: Surf City, California! 

I is for something important: My family. Not just blood relatives, but my friends, too. Without them I’d just some weirdo talking to myself and the walls…

my son, Kael Desmond, and my grandpa, Desmond John ❤


J is for current favorite jam: “Start a Fire” by Ryan Star. 

K is for kids: My son, Kael Desmond, the light of my life ❤

poor guy got a lot of my genetics... ❤


L is for current location: NorCal!

M is for the most recent way you spent money: Shopping at Lululemon. Hey, it was for my birthday, I totally had an excuse!

N is for something you need: The brain capacity for Financial Accounting. I was so not meant for this…


O is for occupation: Personal training and group exercise teaching pay for my career: being a mom! 

P is for pet peeve: Oh, I got lots, but rude people take the cake. 


Q is for a quote: “No man can swim ashore while carrying his baggage” 

R is for random fact about you: I have a mole on the back of my thigh in the shape of a heart. I’ve had it checked out, and since it hasn’t changed shape and the edges are solid and the color is uniform, it’s safe! Yay!

S is for favorite healthy snack: carrots and edamame hummus

T is for favorite treat: If it’s got sugar in it, I’ll eat it. But if brownies are on the table, you better believe I’m going to those first! 


U is for something that makes you unique: aren’t we all unique…?

V is for favorite vegetable: Broccoli and green beans! But I really love all veggies =) 

W is for today’s workout: yoga and teaching ballet and Pilates

X is for X-rays you’ve had: skull, thoracic and cervical spine (twice), chest, both feet.


Y is for yesterday’s highlight: my son running through door yelling, “Mommy, I missed you!” (it had been 8 hours since I dropped him off at school…)

Z is for your time zone: Pacific, dude! 😉

So now hopefully I’ve provided you with some distraction from the dull drum known as Wednesday 🙂 And hopefully you didn’t lose too many brain cells in the process… 😉 

What are your plans this weekend? How far in advance do you typically make plans?