fat loss

Designing Your Cardio Program – A Little Bit of Everything is the Best Approach

Posted by on March 31, 2014 at 2:00 pm

Last week, we discussed the type of Cardio activity to include into your fitness program.  Today, I wanted to educate you on a few more training principles that can help when designing your cardio program.

First, every good cardio program should include aerobic and anaerobic exercise with some variable impact and agility training. 

Read below for the rationale and an explanation…..

IMGL6304 Designing Your Cardio Program – A Little Bit of Everything is the Best ApproachAerobic Exercise:

Aerobic exercise is easy to explain.  It involves going out for a walk, jog, cycle, swim, hike, x-country ski, indoor cardio equipment or taking a fitness class.  It includes exercise that is within your comfort zone and at an intensity that you could hold for 20 minutes plus.  This type of exercise will condition your heart and achieve numerous health benefits.

Anaerobic Exercise:

Anaerobic exercise is a more challenging form of exercise.  It involves the same activities as above but at a much harder intensity.  For example, it would involve going for a jog and then for 30 seconds picking up the pace and sprinting.  Read more on Designing Your Cardio Program – A Little Bit of Everything is the Best Approach…

Stress and Lack of Sleep Make You Fat

Posted by on August 19, 2013 at 11:00 am

stress Stress and Lack of Sleep Make You FatHave heard how stress and lack of sleep makes you fat?

Let’s face it, it’s common for people to be running from appointment to appointment, deadline to deadline always feeling behind on everything.  Whatever happened to the days where you actually got home at around 5:30, had dinner and sat on the front porch talking with your neighbors?

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Getting Rid of Stomach Fat

Posted by on June 3, 2013 at 7:36 pm

DSC02557editC 1 200x300 Getting Rid of Stomach FatSummer is on the way and so, understandably, we get lots of questions from clients wanting to know the best exercise to get rid of stomach fat so they can look their best in their bathing suit.  Unfortunately, and clients never want to hear thisthere is not one specific exercise that will help you get rid of abdominal fat.

You see, this type of localized fat reduction is not possible.  In fact, infomercials or advertisements promising localized fat reduction infuriate fitness professionals who know what is being promised is impossible.  You see, what happens during say, an abdominal crunch, is that as soon as you start crunching, your muscles cry out for energy to perform the movement.  But there is no direct line from the abdominal muscle cells to the abdominal fat cells surrounding them.  So your liver sends some energy, in the form of sugar or fat, to the abdominal muscles.  But that fat could have been sent from your arm, butt or back.  When fat is mobilized from a particular area, it is first sent to the liver to be routed towards its final destination for usage.

So doing abdominal crunches does not mean you are burning stomach fat.  If your abdominal fat is Read more on Getting Rid of Stomach Fat…

Burn Fat – Should You Go Hard or Easy?

Posted by on April 9, 2013 at 12:11 am

Burn Fat – Should You Go Hard or Easy?

Spring is here reminding everyone that shorts, dresses, skirts, tank tops and bathing suits and in the near future.  That tends to be the kick in the butt than many need to start taking better care of themselves to lose fat and tone up.

sprint drill b 232x300 Burn Fat – Should You Go Hard or Easy?But many people are still confused as to which intensity of exercise will burn the most amount of fat.  You may have heard in the past that lower intensity activity will maximize fat loss or “Go at an easy, slow pace for longer to burn fat”.  The thought was that if you worked too hard, you’d just be burning sugars and not fat.  So many fit people lowered the intensity of their workouts fearful that they were not burning fat.  Unfortunately, they were misled and many people still believe that low intensity activity is the best way to maximize fat loss.  The reality is that theactivity that expends the most amount of TOTAL calories will lead to the most amount of fat burned.

Yes, during lower intensity activity you will burn a greater PERCENTAGE of fat and during higher intensity activity you will burn a greater PERCENTAGE of carbohydrates or sugars.  But the important point to note is that the total amount of fat burned is Read more on Burn Fat – Should You Go Hard or Easy?…

Reboot Metabolism: Lose Fat

Posted by on January 28, 2013 at 9:59 pm

I know that you LOVED the kick butt workout we showed you last week that you can do from home and that you got a quick and effective workout in with the workout I gave you 2 weeks ago…and now it is time for week 3 of the “Get Lean in 2013? workout series! This one is all about losing fat!

Sometimes, we just need to reboot our metabolism to take our fat loss to the next level.

leah Superman 2 t600 Reboot Metabolism: Lose Fat

The key to seeing results is to have a plan of attack; this week, Leah Minick has done that for you. She has been a NASM certified personal trainer for more than 11 years and is known for her workouts that don’t seem that challenging at the time, but have you begging for mercy by the end and your muscles talking to you for the next few days!

This is a high-calorie-burning strength and cardio workout all in one. You should complete it three times this week on alternating days. It will have your body sweating and muscles sculpted in no time!

Circuit X 3:

You will perform the strength exercises Read more on Reboot Metabolism: Lose Fat…

Exercises for soccer players

Posted by on May 7, 2012 at 11:56 pm

Soccer players are amazing athletes possessing exceptional speed, agility and kicking, jumping and throwing power. The following drills will enhance performance in all components of the game.  Click on the link below for photos and descriptions of all exercises.

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Exercises for baseball players

Posted by on April 30, 2012 at 10:29 pm

Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Click on the link below to learn exercises to enhance performance and minimize injury.

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Join me at the pool?

Posted by on April 23, 2012 at 5:41 pm

Heading down to your local community pool for a relaxing swim is an activity that many look forward to. But if want to swim with more strength and greater efficiency and avoid feeling like you’re about to drown, click on the link below for some exercises to improve your swimming performance.

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Are you inline?

Posted by on April 17, 2012 at 1:26 am

Many people are nervous initially to in-line skate because of a fear of falling. But if you spend some time working on your balance, you can feel confident strapping on a pair of skates and cruising to an awesome workout for your hips and thighs.

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Take a Hike!

Posted by on April 10, 2012 at 11:04 pm

There’s nothing like fresh mountain air and beautiful terrain. But hiking can be hard on your body and knees if you’re not conditioned — especially with the challenging inclines around the Columbia River Gorge, Mount St. Helens and Mount Hood. So try some of the following exercises to get you in tip-top hiking shape. Click on the link below for exercises and photos.

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