I have worked with a lot of people and one of the most important components in getting my clients the best results around is piggybacking on some sort of deadline. There is no better example of this than with a new bride to be. It’s amazing what happens to women as soon as they set a wedding date- they are ready and willing to do whatever it takes to get in their dream dress and inspire awe in all those who attend the most important day of their life.. (more…)
Posts Tagged ‘boot’
Top 5 Workout Tips for Bride to Be
Wednesday, March 11th, 2009
Rapid Fat Loss Bootcamp Workout of the Day- Total Body Circuit Strength Training
Monday, February 2nd, 2009Here’s the rapid fat loss boot camp workout of the day:
50-10 Interval Five-Exercise Total Body Circuit: You will alternate between 50 s of work and 10 s of rest for reach exercise in the following circuit. Perform this circuit up to 4x for 20 total minutes.
Exercise#1- Triple Squat- Close, Normal, Wide
Exercise#2- V-Sit DB Shoulder Press
Exercise#3- Kneeling Opposites
Exercise#4- Wall Sit Hammer Curl
Exercise#5- Dynamic Side Pillar
Crank it!
BJ
The Rapid Fat Loss Bootcamp Workout of the Day!
Wednesday, January 28th, 2009The Bootcamp Workout of the Day
Rapid Fat Loss Resistance Training
I. Pre-Workout: Movement Prep- 5 Minutes
Dynamic Warm-up: 50-10 Five Exercise Warm-up Circuit
Exercise# Exercise Variation
1 Stationary High Knee Run
2 Jumping Jacks Variation
3 Stationary Lunge, Overhead Reach, and Twist- Left Leg Forward
4 Stationary Lunge, Overhead Reach, and Twist- Right Leg Forward
5 T-Pillar Stabilizations
II. Workout: Resistance Training- 20 Minutes
50-10 Interval Five Exercise Total Body Circuit
1 Double-Leg: Bilateral Knee-Dominant- 1.5 Squat Variation
2 Push: Vertical Push- DB Arnold Press
3 Single-Leg: Unilateral Hip-Dominant – Single-Leg Good Morning Variation
4 Pull: Vertical Pull- DB Hammer Curl
5 Core: Lateral/Rotational Stabilization or Hip-Dominant- Leg Raise Variation
III. Post-Workout: Corrective Stretching and Self Massage- 5 Minutes
Option A- Corrective Foam Rolling: Perform at least 5-10 rolls OR 30-60 s of rolling on each muscle group
Lower Body: Front/Inner/Outer Thighs, Outer Hips/Glutes (optional- Calves/Lower Legs, Tennis Ball Quad/Hip Flexor)
Upper Body: Upper Back/Thoracic Spine, Lats (optional- Tricep, Tennis Ball Chest)
Option B- Corrective Stretching: The Ultimate Stretch at 5 reps/leg
Option C- Corrective Stretching: Hold each high priority stretch for at least 30-60 s
Quad-Hip Flexor + Overhead Band Chest Stretch Combo @ 60 s/leg
Glute/Piriformis Stretch @ 60 s/leg
Calf-Hamstring Stretch @ 60 s/leg
Upper Trap/Internal Rotator Stretch @ 60 s/arm
Crank it!
BJ
Workout Muse Shares Healthier Super Bowl Recipes To Cut Thousands of Calories Come Kickoff!
Sunday, January 25th, 2009With Super Bowl Sunday just around the corner, the time is now to start prepping for the smorgasbord of goodies for your football party. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?
The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily! (more…)
Workout Muse Shows The Best Lower Body Exercise Ever!
Sunday, January 25th, 2009As a fitness trainer, I get a lot of questions regarding “What exercises are best for ______” fill in the blank. One of the most common areas of concerns is the lower body, specifically the butt and thighs. Today I’m going to share my personal favorite lower body exercise and all of its awesome variations. It’s called the Rear-Foot Elevated Lunge Variation (a.k.a. Bulgarian Split Squat). This exercise is so effective that you’ll pretty much make your body thunder-thigh proof once you master it! (more…)
New Year Fitness Resolutions Continued…
Monday, January 5th, 2009Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?
So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.
Well, from a logistics standpoint and keeping things as cost effective as possible, there are three major ways I track “look better” progress with my clients, in order of importance from least to most important: (more…)
