Sunday, March 20, 2011

Letter: Should I Buy a Heart Rate Monitor?

Question: Should I buy a Heart Rate Monitor?

Steve: I have one, and used it to see if I was rocking my goal, but now generally just know what effort feels like 1-10. Here's what I tell my clients. Grade yourself on effort 1-10. That's how many calories you burned per minute of exercise. This is counting only additional calories burned, where HRM's count all calories burned, include what I call Couch-Calories (what you would have burned lying on the couch watching Glee)

I actually think in a weird way, it's more accurate than HRM's because on weight training you burn less during the workout, but then more post workout. Cardio, you burn more during the cardio and less after. Kind of weird, but that's why weight training burns more in the long run than cardio.

Here's what I do now. I think about it and realize that, EVERY STINKING TIME, I could be pushing harder. Every time. There's not been one single time that the amount of effort I'm putting forth has entered my mind that I couldn't push just a little bit harder.

Basically just always push harder. The harder you push- the closer to lean towards the goal!

Friday, March 18, 2011

New Direction for the Website

I smell spring in the air!  I was out in the back yard today doing some work and couldn't stop smiling.  It's like I'm coming out of hibernation.  The possibilities for this year are endless and I want to pursue all of them right now!

First, I want to make my blog a little more client friendly.  I'll continue using it for my own accountability, because I believe it's vital that my clients and friends see that I'm walking the walk, not just talking the talk (to quote the '92 Cowboys... not sure how that came up.)  However, while using it for my own journey from Fat to Fit, I want my clients to be able to navigate past the "I did 2 extra pull-ups this week!" nonsense and get to what they want.  Stuff that HELPS!

Thus, I'll be going through the tags and working out a way that more information that is helpful is up front.  Remember, you can always use the tags on the left to find posts about what you're searching for easily.

Short post on this today, as I'm getting to work, but expect more changes and more updates coming soon.

Tuesday, March 15, 2011

BodyBlitz 2nd Times a Charm Workout

Alright guys - I won't even lie... I was sick for 2 days and ate like crap.  So I'm taking it out on all of us with a brutal workout tonight.  I'm in it with you - let's go!!!

Wednesday, March 9, 2011

Weakness

I'm tired of it.  I want to eliminate it from my life.  I want to destroy it in all ways.  I'm talking excuses, failure due to lack of effort, taking the easy way out, settling, and the rest. 

I've been working on being fit and extremely healthy for a long while now - yet, I feel like I should have a lower body fat percentage, while having bigger muscle mass than I do.  Why have I come short?  WEAKNESS.

Monday, March 7, 2011

BodyBlitz Drill Me

oh boy.... I was in a bad mood when I wrote this.  Lookout.

5 drills.... *sigh*

550 Rep Challenge... BodyRock.tv

Low Fat Article - READ ME!

http://www.huffingtonpost.com/kristin-wartman/a-big-fat-debate_b_831332.html?utm_source=DailyBrief&utm_campaign=030711&utm_medium=email&utm_content=BlogEntry&utm_term=Daily+Brief

Letter of advice to a friend

Here's a letter I just wrote to a friend who's been struggling with some binges recently.  Something I know all too much about.  I thought I would share it with you guys, as I'm sure it applies to many more people than we admit.

Hey - I didn't want to post anything publicly, but I thought I should share what I know about Binges.  I was diagnosed with Binge Eating Disorder a couple years ago, and still battle it today.  It's such a difficult road to go down and everyone has to find a separate path that works for them.  I thought maybe some of the things I do each day might help you if you feel the binges coming on.  If this is unsolicited advice, please feel free to just erase it and ignore me, I just thought about how I was going through this alone and felt crazy.

Tuesday, March 1, 2011

BodyBlitz 1,000 Calorie Workout

Alright - it's here.  The shortest workout ever!  (winky face) March 1st, 2011 at the Greentree Sportsplex

The idea here is to keep doing your max reps.  3 Rounds of both the warm-up and the actual 5 move workout.  The warm-up is 30 seconds per move, and the actual workout is 30 seconds per move the first round, 45 seconds per move the second and 1 minute per move the 3rd.  Pretty short workout, but super intense.  You can either write down your reps and try to beat them each round (harder than it sounds, even with extra time per round, you're more tired!) or just go all out and let the piece fall where they may.

ENJOY.

Exercise descriptions:
  • Run in Place: duh.
  • Jacks: Jumping Jacks
  • Heisman: bent over, slightly, bringing the right knee up, jump to the right and land on the right foot, then bring the left knee up and reverse.
  • 1,2,3: The Heisman, but with 3 lateral steps between leg raises.
  • Side to Side Jump Rope: mime jumping rope left to right, keeping feet and legs together.
  • Plank Run: In plank, run, hitting both feet at the same time.
  1. Wide Burpees with Dog Roll:  Wide Feet, drop to push-up and lower completely to the floor, roll on your back then back to your front and push-up from the ground.  Jump feet (keeping wide) and jump in the air.  Reverse.
  2. Lunge with Hand Weight Twist:  Grab an 8-10lbs dumbbell.  Hold it with straight arms in front of you and lunge right foot forward.  Deep lunge and twist to the right 90 degrees, while continuing to hold the weight with straight arms.  Return to start and do other side.  Alternating.
  3. Oblique Leg Lifts.  Lay on right side of body on the ground.  Left hand behind your head, V-Up your body oblique style to try to get your elbow to touch your knee.   example:  http://www.youtube.com/watch?v=SueLldXwnxQ
  4. Other side Oblique Leg Lifts
  5. Too difficult to explain:  Check this move:   http://www.bodyrock.tv/2010/12/29/breakdance-push-up-exercise/