Our semi-annual beach run and breakfast from Something Homemade is coming up November 20th. This is such a fun event for everyone. Whether you run the 3 mile or the 6 mile course, you will love the scenery, the company and the food!
If you have done this event before, we would love your feedback on the blog. If this is your first time and you have questions about the event, this is a great place for your questions.
Last week in Friday's class. We began working on the Turkish Get-Up. A full body strength exercise that challenges every muscle group to work in concert. In my opinion, this is one of the most (if not the most) important strength exercises we will be working on in our bootcamp classes. We started it with no weight last week and just worked on the movement pattern. I found a great video clip of Anthony DiLuglio, from The Art of Strength, (the company from whom I buy my ropes) breaking this move down into 6 segments. If you can, watch this on your computer and practice with him. After a few days of this, you will feel comfortable putting it all together. And then we will add some weight so you can really feel how challenging this move can be. On the right hand side of this blog, under "What to Work on At Home" there is a youtube link to see Anthony's breakdown of the Turkish Get-Up. Let me know how it goes.
Last week in Friday's class, we used a new methodology to jack our heart rates up in our heavy Cardio Class. It's called Tabata Training. Here's a background on Tabata Training.
Ahh. Dr. Tabata, or as I refer to him in my bootcamp classes, The Evil Dr. Tabata. Once you have tried Tabata Drills you will understand why this form of training can be so darn effective. This simple to implement training can burn a ridiculous amount of calories. And the great news is it only takes 4 minutes. Come on, you can do anything for 4 minutes. Right?
Add this to your workout routine and you will substantially increase your aerobic and anaerobic capacity. It was the result of a 1996 study Dr. Tabata did on Olympic caliber athletes and this routine wiped them out. So work your way up to doing the full four minutes.
The reason it is so effective is E.P.O.C., exercise post oxygen consumption. An acronym that refers to calories burned after you stop working out. Tabata drills can continue to burn calories for up to 2 days. This can add up to 75 calories burned per day to your total. 7 times 75 equals 525. Nice.
This is a very simple technique you can use to up the intensity of your daily workouts, whether it is a strength day, cardio day or combo day. You are not limited to doing squats, you can substitute push-ups or jump squats. You can do this on the elliptical trainer or spinning. Essentially anything that gets your heart rate up. You will do as many reps of a designated exercise, as you can in 20 seconds. If you are on the elliptical or spinning – sprint for 20 seconds. Follow this with 10 seconds of rest. 20 seconds of intense exercise followed by ten seconds of rest. Repeat for 4 minutes. You can choose just one exercise or you can alternate (like we did Friday) between 2 exercises. Be very strict on the timing for maximum results. This is where your gymboss timer comes into play.
Here is the drill we did on Friday. I dare you to try this just once on your own this week. Share this with one of your workout partners. They may never forgive you! Comment on the blog and let us know how it went.
Tabata Drill #1: 20 seconds work/10 seconds rest
High Knee Runs for 20 seconds/10 seconds rest
Squat Jumps for 20 seconds/10 seconds rest
Repeat 3 more times
Tabata Drill #2:
Split jumps, scissor lunges or cross country skiing
Push-ups – fast
Repeat 3 more times
NOW THAT'S WHAT I CALL A GOOD USE OF YOUR WORKOUT TIME :)
I would love to hear from you. Your comments and questions can benefit other Forever Fitters. I hope you will use this blog as a resource to help you get the most out of your investment, and a place to chat with fellow campers
Cori's "after" shot...these used to be her capris...serious!
I just conducted my first official "forever fitter" phone interview for post publication. (Beware: you may be next...). Cori and her husband just pulled away from San Diego 7,000 plus pounds lighter! Truly inspirational, right? Her husband is beginning a new career adventure which is taking them across the country and in so doing, they have purged themselves of over 7,000 lbs of furniture, clothing, books etc. How do they know this? When you hire movers, they weigh stuff like that. Before packing up their essentials, they reduced their "moving weight" by 50%. While this is completely impressive (and keep in mind they completed this in less than 30 days)...even more impressive and interesting to me is Cori's personal journey to reduce her own "moving weight" nearly 30% through her association with Forever Fit of San Diego.
Cori was quite active in her early years. Even after having three children, she ran (and completed) a marathon. She enjoyed the association of a group of friends who became a therapeutic running group. [I highly recommend such association]. In her early 30's she moved with her family away from her friends and from running. For over 20 years she stayed active in chasing her three children into young adulthood but did not do much as far as structured exercise for herself. (sounding familiar??)
At age 52, Cori decided to give herself the gift of fitness for Christmas and she signed up to work with Deanne. She gave herself one year to complete her fitness goals. Cori was diligent from the onset and stuck to Deanne's menus and work outs like none other. Her results speak for themselves. Within 4 months, she was 30 pounds down. Within the next four she lost 20 more. Her total weight loss was even more than she had hoped for in the beginning but her improved fitness and new small-sized clothes were just part of the benefits she experienced.
In Cori's words: "Along the way, my new lifestyle has given me the added bonus of improving my health - by changing my eating habits to healthier options and through regular exercise, I have been able to go off my cholesterol and thyroid medications that I have needed to be on for 20 plus years! Needless to say, my Dr. is thrilled with my new healthy and fit lifestyle! I am now where I need and want to be with my weight and physical ability."
Cori has worked with Deanne for over two and a half years and is committed to continuing her new lifestyle. Another one of the benefits she discussed with me is how the changes she has made have infiltrated into her family members' lives. An example being that at a recent family reunion she conducted a boot camp for all of her kids and their spouses and was able to "wow" them with her strength and endurance. Family activities that used to focus on sitting by a pool, have been traded in for camping, hiking and basically moving more. Don't get me wrong, Cori still knows how to "chill", but will find a way to make her experience more instep with her new activity level and nutritional goals.
We will all miss Cori at boot camp workouts, fitness runs and cooking classes but while she may not grace us with her physical presence, the inspiration of her story will continue to inspire all of us determined to become and remain Forever Fit [in San Diego]! Kathleen Allen, 2010
I love music and I'm always searching for a variety of songs to get you pumped up and help you work a little harder than you might on your own. If you have a song or 2 that you would love to hear at bootcamp, hit the comment button and include it there. I promise to have it on a playlist within the week!
Tuesday, September 7, 2010
6 More Days until we meet again... It's almost here, our 10 Week Fall Program, when we put our health and fitness closer to the top of the priority list again. Summers are tough for everyone with parties at the beach, lack of a consistent schedule and vacations where it feels like everything is working against us to eat healthy and workout consistently.
I am looking forward to working out with everyone!!! Please notice there have been a couple of location changes for the fall schedule. We will be moving our 6am sessions from Torrey Hills to the Rec Center on Tuesdays and Sage Canyon on Thursdays. As I keep telling my kids every morning on the way to their new school, change can be good. I think you will enjoy these 2 new workout spots.
