Fine Tuning Your Cardio Workouts to Maximize Fat Loss

In order to maximize caloric expenditure, we need to maximize the amount of oxygen we are consuming during cardio workouts. We utilize more oxygen when we involve more muscle mass. So any activities that involve more muscle mass will make your fat loss program a lot more efficient. 

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Mix It Up In The Weight Room

If you have been doing the same program and the same exercises in the weight room, it’s time to change it up. Although there are a lot of different ways to lift weights, the only perfect resistance program is one that changes. A program that we design today, may be perfect today, but in about 4-8 weeks, it will no longer be as effective.This is due to the Overload Principle – a training principle that you must understand in order to experience ongoing results.

When you first begin exercising, the body is exposed to a stimulus that it’s not used to and it will be forced to respond in a positive fashion by getting stronger and fitter. This is called a physical adaptation, which means that your body has structurally, biomechanically, and physiologically improved. But simultaneous with the physical adaptation is the physical plateau that many people experience. In order to experience ongoing results, the body must be stressed or stimulated to a greater degree than what it is used to. We know that the body needs to be challenged in order to progress. This overload principle can be adhered to by changing your program in a variety of different ways.

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Mind Games Get You Through a Workout….

….or race!

Have you ever struggled to get through a workout? We’ve recently had a number of local athletes complete an Ironman Triathlon which consists of a 2.4 mile swim, 112 mile bike and 26.2 mile run. Can you imagine how mentally tough you need to be to get through the training to prepare you to race and complete these types of distances?! Can you imagine swimming and biking for that long and then having to start a marathon in the middle of the day?! It is physically and mentally grueling and Ironman athletes report that they have to play mind games all day to get to the finish line.

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Fat AND Fit

Are you carrying a lot of extra body fat? Although our society as a whole tends to fat-shame, the good news is some evidence suggests that fitness is more important that fatness, as the primary factor in reducing someone’s risk for developing various health problems. The message is this…..

…..fitness is very important whether you’re fat or not. In fact, if you are an exerciser who carries a significant amount of body fat, you can still be fitter and healthier than someone who doesn’t exercise at all and may be skinny.

If you’re not working out, you need to start and if you lose weight on the way, which you will if you follow a good workout program, it’ll be a bonus. Read the rest of Fat AND Fit

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How Do You Make Exercise Fun?!

Most people think exercise is a chore and can’t wait until it’s over. Others can’t even find the motivation to get started and wonder how others can find any joy in Running, Bootcamps or Yoga.

The key to sticking to any fitness program is finding an activity that you enjoy enough to do regularly – that means months and years after you originally set your goals, you’re still going at it. 

When deciding whether an activity is the right one for you ask yourself some of the following questions:

  • Do I find the activity pleasurable? Do I like it?  Is it a lot of fun? Does it make me happy?
  • Am I interested in the activity? Is it stimulating?
  • Do I get absorbed in the activity?
  • Do I feel energized during or after the activity? Is it invigorating? Is it refreshing?
  • Does the activity give me a sense of accomplishment? Is it gratifying?

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Focus On Your Staples For The Summer

Most people find themselves very busy in the summer between kids being home from school, vacations, camping, BBQs and get-togethers. This can cause even the most die-hard fitness enthusiasts to get out of their normal, consistent routine causing their fitness to suffer. But if you…..

…..focus on the staple movements, those that give you the biggest bang for your buck, you can get a lot more done in less time.

Movements that are compound, integrated, multi-muscle, and multi-joint such as squats, lunges, pull-ups, push ups etc. will allow you to continue with great progress even when your workout duration or frequency is reduced over the summer. Plus, many of these movements can be done anywhere so no excuses all summer long!

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Racing and Training in the HEAT

We just returned from Pacific Crest event in Sunriver where thousands of athletes were racing Endurance events including the 72.3 BEASTMAN, Olympic and Sprint Triathlons, Marathon, Half Marathon, 25K Trail Run and more in excessive heat with temperatures above 90 degrees! Most got to the finish line so we thought we’d share some tips that helped them endure that may also help you stay on track with your fitness routine during these warm days!

Here’s some tips to assure you continue to race strong during soaring temperatures:

Drink plenty of hydrating fluids before, during, and after exercise

The American College of Sports Medicine encourages exercisers to consume approximately five to 10 ounces of fluid every 15 minutes during workouts (that’s equivalent to about 3-5 big gulps of water). Many athletes carried water with them in a bottle or CamelBak during their races.

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Who Are Your Fitness Peeps?

Sherri_class_ladiesOnce you decide to start a health and fitness program, sure, you can go it alone but many people report that having a group of people to work out with can provide the perfect environment for life transforming results. It’s one of the reasons for the success of the CrossFit program – Cross Fit is all about your workout community, your tribe, your workout support group. They will inspire, challenge and support you whether you are a rookie or a hardcore athlete and here’s why…

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Makeover Challenge

15032044_10153833048361946_606800157028111615_nEvery year, we host a Spring Makeover Challenge for our clients to help them shed that winter layer and get in great shape for summer. Each year, I like to participate in the challenge also; first, to be right there working hard side by side with our clients; and secondly, because I too enjoy a little extra warmth in the winter and like to get rid of it in the spring. So as the challenge comes to a close and we go into maintenance or to the next level, depending on our goals, I’d like to share some of the tips that were very helpful for me this year.

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Tips To Get You PSYCHED To WORKOUT!

If you’re lacking motivation and finding every excuse NOT to exercise, here’s some tips that might actually get you excited to workout!

Sherri_MollyGet a massage

Set a goal that if you workout X number of times per week or per month, you’ll treat yourself to a massage!

Gamble

Set a challenge with your buddies and you each put in X amount of money into the pot. Whoever wins the challenge, gets the money! Nothing like a little friendly competition to make your workouts exciting! The goal could be weight loss, finishing first at a race or who can do the greatest number of workouts or furthest distance in a set period of time. Read the rest of Tips To Get You PSYCHED To WORKOUT!

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