Exercise-You-Love

You know that one girl (and everybody knows at least one) who is beautiful, smart and can do pretty much anything? The lunge is kind of like that… Exercise You Love to hate it. I don’t know if I would say a lunge is beautiful or smart necessarily, but it can do pretty much anything you want it to do—it can reshape your lower body, increase your muscle tissue, develop your core strength and make your hips more flexible. It works your body on multiple planes of motion, burns loads of calories, improves your balance, strength and flexibility, and requires no equipment and minimal space. In other words, it’s perfect.

So instead of hating the lunge, let’s go ahead and make it our best friend:

The Basic Lunge

Step 1

Stand with your feet hip-width apart and your toes lined up. It helps if you visualize for a moment that you’re standing on railroad tracks.

Step 2

Take one foot straight back from the starting point. Imagine you’re tracing the track with your foot.

Step 3

You will be on the toe of your back foot. This is the balance factor. You’re in a split stance. Most of us, when asked to do that, move one foot back but end up like standing on a tightrope.

Step 4

Drop the back knee to the ground. The front knee will track the ankle, and both legs will be bent at 90-degree angles.

Step 5

Drive up through the front heel to fire up the posterior change ( glutes, hamstrings), ending just where you started…feet about hip-width apart like you’re standing on a railroad track.

When performing the lunge properly, you will have a wide stance, be standing tall and feel stable. And the stretch will be in the back leg as you sink down.

This is just the basic lunge. There are many other types, and once you have the basic understanding how to execute a standing alternating lunge you can experience all of them…you’ll have lots of awesome new friends.

Oh, I can’t forget to mention that it’s a great exercise you love can do almost anywhere…walking lunges at the office, down the street, or pretty much anywhere. No equipment needed. Just a desire to move and feel good.

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High-intensity Interval Training

High intense training can be performed by all fitness levels. Adjusting movements and changing rest times is all you need to do. High-Intensity Interval Training or HIIT, programmed correctly can burn that fat, melt those calories and improve your cardio tremendously in a shorter period of time than if you did so on your own. High-Intensity interval training takes a series of movements and puts them together in a way that the rest times between exercises are slim to none and muscle endurance and strength can be obtained while also keeping your heart rate revved without sacrificing form.

Your muscles and lungs start to accumulate an oxygen “debt” known as excess post-exercise oxygen consumption (EPOC). EPOC generates a calorie and fat incinerating metabolism for hours after your work out. Continuously training in this fashion will benefit you in so many ways. You will see faster results along with seeing your exercise routine be turned up to levels you never thought you could do. You will physically and mentally be a better and a more fit individual. You will find yourself challenging your body and in return getting faster results.

You can test this yourself if you have a heart rate/ calorie monitor. After a really good HIIT work out check out how many calories you have and remember the amount. Check your calories 30 minutes later and write down the number of extra calories you have just burned not doing anything but breathing. Do this again with a standard weight lifting session on your own. The difference in numbers is going to be very different. Now assuming you are still trying to lose weight and become stronger and more toned the benefits are far greater than if you did a strict weight lifting session on your own or a cardio class. The HIIT workout gets the best of both worlds and then some. You build strong toned muscle, your heart rate stays up, lungs and breathing become more efficient and at the end of it, all more calories are burned during and post-workout.

hiit-live-in-fitness

Below is a short example of a HIIT workout:

3 rounds of 40 seconds each exercise. Move on to the next exercise as fast as possible.

Start 1st round with 100 jump rope singles

DB swings Overhead/Walking lunges/Squat Jumps

Start 2nd round with 75 jump rope singles

DB swings Overhead/Walking lunges/Squat Jumps/ Wall sit with DB press

Start 3rd round with 25 jump rope singles

DB swings Overhead/Walking lunges/Squat Jumps/ wall sit with DB press/ Burpess

REST 2 MINUTES

30 seconds of work with 15 seconds of rest x4: mountain climbers (3min total)

Rest 1 minute

20 seconds of work with 10 seconds of rest x4: Box Jumps (2min total)

Rest 45 seconds

10 seconds of rest followed by 5 seconds of rest x4: Jack Squats (1min total)

HIIT training is going to challenge you, it will be different and most of all fun. Don’t forget to allow your body to take 1-2 rest days a week since these workouts will be more demanding and on your body physically and mentally.

running to lose weight

Interval Pace Running

Interval pace running is a perfect way to get a good run in, cover some distance and sweat. Many get stuck on the treadmill and their bodies adapt and you just don’t get the same workout in. Incorporating interval pace running has been a very good tool for all fitness levels to get outdoors and get that awesome run they have been looking for without having to stop early or get too tired.

Interval pace running can be made perfectly for your fitness level. It is very simple and easy to change when you feel like you can do more work or have to decrease the intensity. There are many times I hear people not want to go outside for a run because it makes them too tired or that the treadmill is easier for them to run for a longer period of time. Yes, using your own body to propel yourself in a forward running motion can cause you to put forth more effort if you are not used to it which will probably cause you to not run as long as you would on a treadmill. If you take a look at the brighter side of this situation you are at least able to somewhat run for a given amount of time. Now, all we have to do is find yourself a comfortable pace you can perform at.

running to lose weight

Here are a couple of ways you can personalize your pace to cater to your fitness level so that you can run for a longer period of time, cover some distance and get a good sweaty workout in.

  • Time- Run/walk for 20 seconds then walk for 20 seconds. If you feel like you can do more you can either reduce the rest time or increase the run/walk time. Either way, you should find what a good working pace is for you and keep that pace for as long as you can while progressively getting better over time.
  • Steps- Run/walk for 50 fast steps then rest for 25 steps. The stepping pace works really well if you keep the rest below the amount of work you are performing at. If that is too difficult you can always increase it.
  • Markers- This is where you can get creative and change up your workout. A classic example of marker pace running is going from street light to street light. Run/walk to a street light, when you get to it rest at a slower pace until you get to the next street light. You can also do this with mailboxes, driveways, trees, etc. Your chance to get creative and have fun with your workout.

Remember that when you are walking/running these paces you keep in mind that you want to progressively work to a pace where you don’t have to stop moving. Try out different pace intervals and figure out which pace interval will keep you at a working pace and sweating.

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HIIT Workout

What is HIIT Workout or High Intensity Interval Training?

High Intensity Interval Training (HIIT) is a series of movements with slim to no rest times in between. This maximizes muscle endurance and strength while keeping your heart rate revved and without sacrificing form.

HIIT can be performed by anyone at any level. All you have to do is adjust movements and change your rest times. And when programmed correctly, HIIT can burn that fat, melt those calories and improve your cardio tremendously in a shorter period of time than if you did so on your own.

Why does it work?

Your muscles and lungs start to accumulate an oxygen “debt” known as excess post-exercise oxygen consumption (EPOC). EPOC generates a calorie- and fat-incinerating metabolism for hours after your workout. Continuously training in this fashion will benefit you in so many ways. You will see faster results along with seeing your exercise routine be turned up to levels you never thought you could do. You will quickly grow more fit, both physically and mentally. You will also find yourself challenging your body and in return getting faster results.

You can test this yourself if you have a heart rate/calorie monitor. After a really good HIIT workout, check out how many calories you have and remember the amount. Check your calories 30 minutes later and write down the number of extra calories you have just burned not doing anything but breathing.

Do this again with a standard weight lifting session on your own. The calorie difference will be very different. You’ll also quickly notice (assuming you are still trying to lose weight and become stronger and more toned)  that the benefits are far greater than if you did a strict weight lifting session on your own or a cardio class.

The HIIT workout gets the best of both worlds and then some. You build strong toned muscle, your heart rate stays up, lungs and breathing become more efficient and at the end of it, all more calories are burned during and post-workout.

Below is a short example of a HIIT workout:

3 rounds of 40 seconds each exercise. Move on to the next exercise as quickly as possible.

Start 1st round with 100 jump rope singles

DB swings Overhead/Walking Lunges/Squat Jumps

Start 2nd round with 75 jump rope singles

DB swings Overhead/Walking Lunges/Squat Jumps/ Wall Sit with DB Press

Start 3rd round with 25 jump rope singles

DB Swings Overhead/Walking Lunges/Squat Jumps/ Wall Sit with DB press/ Burpees

REST 2 MINUTES

30 seconds of work with 15 seconds of rest x4: Mountain Climbers (3 min. total)

Rest 1 minute

20 seconds of work with 10 seconds of rest x4: Box Jumps (2 min. total)

Rest 45 seconds

10 seconds of rest followed by 5 seconds of rest x4: Jack Squats (1 min. total)

HIIT training is going to challenge you. It will be different and most of all fun. Don’t forget to allow your body to take 1-2 rest days a week since these workouts will be more demanding on your body physically and mentally.

If you are looking to shape your body and life in the world’s #1 Fitness Retreat Center contact us now.

summer fat burnout - live in fitness

Summer Fat Burner Workout. NO MORE EXCUSES!

THE NO EXCUSES FAT BURNER WORKOUT and BOOTY

 

Summer Fat Burner Workout

Going outside and enjoying a workout in the great outdoors is exhilarating!  No matter what your fitness level, weight or age, you can do this workout.  The more in shape you are the faster you go, just make sure you are maintaining your form!  Now get out there and Just Do It!  You will thank yourself afterward!

DIRECTIONS
Perform the exercises as a circuit for a total of 4 times, with little to no rest between exercises.

Running (Modification: fast walk)
Reps: 10 jogs
Pullups (Modification: use a lower bar on the jungle gym and slide legs and body under with straight legs or sit on the ground & pull up towards it)
Reps: 10

Jumping Jacks (Modification: non-jumping Jacks)
Duration: 1 min.

Tricep Dips on Park Bench (Modification: keep knees bent)
Reps: 12
Walking Lunges (Walk with lightweight lunge bring knee close to ground push from front legModification: hold onto a stable post or pole for stability.)
Reps: 10

Mountain Climbers (Modification: high knees, low or high impact)
Duration: 1 min.

Pushups (Modification: standing use the back of a park bench)
Duration: 1 min.

Summer Fat Burner Workout: Almond Protein Pancakes Recipe

RECIPE: Almond Protein Pancakes Recipe

By Debbie Schumacher

Ready in 20 minutes

Serves 4 Servings

240 calories

Nutrition Facts

Per Serving: 240 calories; 19 g fat; 10.1 g carbohydrates; 9.7 g protein; 93 mg cholesterol; 181 mg sodium

Ingredients

  • 1 cup almond flour
  • 2 eggs
  • ½  cup almond milk
  • ½ teaspoon Baking powder
  • 1 teaspoon Cinnamon
  • 1 teaspoon Nutmeg
  • 1 Teaspoon Vanilla Extract

Preparation

  • Whisk almond flour, almond milk, eggs, baking soda, cinnamon, vanilla extract, and nutmeg together in a bowl until batter is smooth.
  • Heat cooking sprays in a skillet over medium heat; drop batter by large spoonfuls onto the griddle, and cook until bubbles form and the edges are dry, 3 to 5 minutes. Flip, and cook until browned on the other side, 3 to 5 minutes. Repeat with remaining batter.

Tips

Add more cinnamon on top of each pancake when fully cooked for more flavor. Remember fresh fruit should be measured to ensure you don’t go over your Macros :)