Archive for the ‘Workouts - Cardio’ Category

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Interval Training

Monday, March 8th, 2010

I’ve said it before (A LOT), surprising your body is THE BEST way to see results. If you have been doing the same thing at the gym for months on end, you’ve probably stopped seeing results. This means it’s time to switch it up! It’s not enough to get on the elliptical or treadmill and just do the same thing over and over again. Your body gets used to the work and starts to anticipate it and prepare for it. You want to keep those muscles guessing so that they have to work to keep up with you! A great way to so this is with Interval Training.

Interval training is great because:

  • Burn maximum calories.
  • Work harder for shorter period.
  • Train your heart to be better and stronger.
  • Turn your metabolism into a fire burning machine!

**Before you start attempting intervals, you should be able to hold a steady heart rate of around 75% – 80% for 20 minutes.

Triple Three’s

This is a great 21 minute workout with a warm up and cool down. You can do this on a Stationary Bike, Elliptical or Treadmill.

Interval Run

  Moderate RPE Advanced RPE
1. Warm up 3 minutes 2 Warm up 3 minutes 3.5
2. Warm up 2 minutes 5 Warm up 2 minutes 6
3. Run 2 minutes 6 Sprint 2 minutes 8
4. Walk 2 minutes 4 Jog 2 minutes 6
5. Repeat steps 2 & 3 two more times   Repeat steps 2 & 3 two more times  
6. Run 1 minute 7 Run 1 minute 9
7. Walk 1 miunte 4 Jog 1 minute 6
8. Repeat steps 6 & 7 two more times   Repeat steps 6 & 7 two more times  
9. Run 30 seconds 8 Run 30 Seconds 10
10. Walk 30 seconds 4 Walk 30 Seconds 6
11. Repeat steps 9 & 10 two more times   Repeat steps 9 & 10 two more times  
12. COOL DOWN   COOL DOWN  

* RPE- Rate of Persevere Exertion.

If 0 is lying in bed.

5 is a brisk speed walk/ light jog but you can carry a LIGHT conversation.

6- Jog.

7- Saying things like, yup, no, o.k and stop talking to me.

8 – You won’t be talking to anyone!

10 is as fast as you can go / or as hard as you can push yourself on a resistance level.

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Have a Sandwich, Get a Workout at the same time?

Thursday, February 18th, 2010

Who knew that Sandwiches and working out would go hand and hand! These are great little routines to help the time move fast,  and allow you to get a strength and cardio workout in one shot.

Pick one exercise from each section to form a complete sandwich. Make one Sandwich and then make a whole new and different one! Try making 3 Sandwiches the first time you do this. If you think you can handle a few more, add them in on your next workout!

Step one: The bottom piece of the bread.

This will be an exercise that is always timed.  Here are a few examples:

  • 1 to 2 minute sprint on the treadmill.
  • 60- 90 seconds of jump rope.
  • 2 minutes of jumping jax.

Step Two: Your piece of meat. This consists of 2 weight baring exercises. Here are a few examples:

  • 10 – 12 bicep curls followed by 10 – 12 squats. Repeat 2 more times.
  • 10 – 12 Chest Presses followed by 10 – 12 Dead lifts. Repeat 2 more times.
  • 10 – 12 Bent over Rows follow by 10 – 12 Lunges. Repeat 2 more times.

Step Three: The top slice of bread. This is another timed exercise, but it does not have to be a cardiovascular one.

  • 60 seconds of plank or side plank
  • 60 seconds of push ups
  • 90 seconds of crunches
  • 60 Second Squat and Hold

Rest to bring your heart rate down before you have another sandwich!

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Top 2009 Workout Playlist

Monday, February 1st, 2010

Sometimes it’s the chart toppers that can really get you through a workout! A fun beat and a great pace! Plus you can sing along! I know it’s already been a month since the New Year- but here’s a fun Play list made up of hit songs from 2009. Click the song to go directly to itunes.

  1. Single Ladies- Beyonce
  2. I Got a Feeling – Black Eyed Peas
  3. Don’t Stop the Music – Rihanna
  4. Funhouse – Pink
  5. Fire Burning- Sean Kingston
  6. Boom Boom Pow – Black Eyed Peas
  7. Right Round – Flow Rita
  8. Poker Face – Lady Gaga
  9. I Know You Want Me – Pitbull
  10. So What – Pink
  11. My Life Would Suck Without You – Kelly Clarkson
  12. Wavin’ Flag- Knaan

Cool down with:

  1. I’m Yours – Jason Merez
  2. Say – John Meyer

Check out my FALL & SUMMER play list!

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5 Workout Do’s

Wednesday, January 27th, 2010

1. DO lift heavier weights. In order to see the results you want, you have to challenge your muscles. That means lifting a weight where you can preform 8 – 12 (15 max) repetitions of the exercise. On the 12th (15th) one, you should be struggling to lift the weight. If you can breeze through 15 repetitions of an exercise it means it’s time to challenge yourself and add a bit of weight.

2. DO change your routine after 6 – 8 weeks. For the same reason we lift challenging weights, we change our routine. Your body gets used to what you are doing. Whether it’s running at a certain speed for a certain amount of time or performing the same weight lifting routine you’ve been doing for months or even years. In order to see results you have to switch things up. You want to surprise you muscles (including your heart!).

3. DO eat protein 30 minutes after workout. Your prime eating time after a workout is 30 – 60 minutes. It’s then that you want to have a high protein snack to restore your muscles. CLICK HERE for a list of great after workout snacks.

4. DO try something different. If you belong to a gym there are all sorts of great classes that are worth the trial. Boot-camp classes, boxing classes, circuit classes and weight lifting classes are a great way to spend an hour. You’ll get the extra push you need and you’ll have fun at the same time!

5. DO ask for help and advice. A trainer is going to push you harder than you will push yourself. That’s just the reality of the situation. A good trainer will also insure that your form is correct- preventing unnecessary injury. And they will tailor your workouts specifically to meet your goals. They will also MAKE SURE you are getting to the gym. If you have an appointment with a trainer and you’re paying for it- chances are your showing up. If a trainer is out of the budget, ask the advice of professionals at the gym. Maybe buy one session every two months to make sure you’re on the right track. More on this tomorrow!

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How Many Calories Do You Burn Working Out ?

Wednesday, January 13th, 2010

Have you ever been on a treadmill and it says you burned X number of calories. You walk away thinking you can really have that double chocolate images-1cake now! Well, I’m sorry to say that the treadmill was  lying to you. You may come away thinking you burned close to 600 calories when in actual fact you probably burned closer to 2 or 300. Yes – there can be that much of a difference.  The calories the cardiovascular machines claimed you burned are, 99% of the time, WAY more then you actually did. They are over estimations based on a general height and weight.

I just want to vent for a second. Many people who are on diets get rewarded if they exercise. If they exercise, they get to eat more. Personally I think if you are trying to lose weight it’s because you were eating too much in the first place. After a workout you should treat yourself in some other way – other than with food and extra calories. Treat yourself to a manicure, time with a book or a tea with a friend. The reality is, most people actually think they burn WAY more calories then they really did. The extra eating they do as a reward for working out erases all the work they did.  I think if you’re trying to lose weight and you worked out- keep your calorie deficit that you worked so hard for –  don’t eat EXTRA. Eat your healthy three meals and two snacks and let the work-out work for you not against you.

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Top 10 Fitness Tips That Really Work!

Friday, January 8th, 2010

Try these top 10 fitness tips to step it up in 2010 -  burn maximum calories while building strength, endurance and stability.

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  1. Interval Training. Intervals allow you to burn maximum calories in a shorter amount of time. CLICK HERE to learn how to add simple intervals into your routine.
  2. Step it up on your favorite cardiovascular machine. CLICK HERE to read about how to maximize your time on the elliptical machine so that you’re not wasting your time. CLICK HERE to watch a video of proper form.  CLICK HERE to find out how to maximize your time on the stationary bike.
  3. Add an element of stability and balance to your workout. From doing bicep curls on one leg to preforming exercises on a BOSU Ball – adding instability will increase core strength, ankle strength, strength in in the muscles that surround your spine, help with done density and burn extra calories. CLICK HERE and you’ll learn 8 new exercises targeted at balance and stability.
  4. Think TOTAL BODY exercises. Total body = total calories! CLICK HERE for a great total body circuit.
  5. Think Glutes. Your butt is made up of the biggest muscle in your body. The bigger the muscle you work the more calories you are going to burn. Things like squats are great for working those muscles!
  6. When in doubt- add a jump! Plyometric exercises (fast powerful movements) are a great way to get your heart rate up and build strength at the same time. Things like squat jumps, runners starts, side skater , toe taps , square dance and bur-pies are all great exercises.
  7. Body Weight exercises are great. As you lose weight the exercises get easier :-) Great motivation to keep you going. Things like push ups, step ups and plank . Check out my series on exercises you can do with your own body weight. CLICK HERE.
  8. Try a class at the gym you’ve never tried before like boot-camp, spinning or kettle bells.
  9. Jump Rope. This is great because you don’t need a gym membership to reap the rewards of the  best cardiovascular exercise out there. CLICK HERE to ready why jump rope is so good for you and why it can burn more calories than running.
  10. Sleep. CLICK HERE to find out why if you need sleep, you should listen to your body.

HAPPY WORKING OUT!!!

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5 Holiday Fitness Goals

Wednesday, December 23rd, 2009

Just because it’s the holiday’s does not mean you should put exercise aside. In fact, just the opposite! You have time off – use it to your advantage. You know you’re going to be eating a little more than normal in the next day or two – so in order to achieve your goal of maintaining your current weight this holiday season – your going to have to expend more calories. Try to aim for – calories in equal to calories out. Here are some great ideas to get you on your feet and moving over the next few days!

  1. Get your pedometer out and go for a long family walk! Go for a walk after you open all your presents or after the big meal (or BOTH!)
  2. Pre-meal workout – I recently contributed this workout to an article in the Globe and Mail ! You can do it at home without any equipment- even make it a family activity.
  3. Post-meal workout – When you wake up on Boxing day, start it on the right foot! Once again, you have the time off- so no excuses. Try one of my many circuits if you don’t want to leave the house (just click on workouts/strength in the top menu bar), or bundle up and go for a jog!
  4. Winter sports. Don’t feel like ‘working out’ ? Get Active! Embrace the cold weather! Go ice skating , tobogganing (trust me running up that hill 10 or 15 times and you’ll feel it in the morning). Go downhill or cross country skiing. All great, fun family activities!
  5. 100’s! Try my 100 fitness challenge for each day you have off work. It only takes 5 minutes at a time! When your done, you’ll be able to look back at what you accomplished!
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Calorie Blasting Circuit

Friday, November 27th, 2009

With just five total body exercises and twenty minutes you can have an amazing, heart pumping workout! Remember it’s about the quality of what you do, not the quantity. If you spend 20 minutes working your butt off, it’s better then 30 or 45 kinda-sorta working. These exercises use every muscle in your body! Using every muscle and keeping your heart rate elevated will help to burn more calories and build strength as you go!

For a great calorie basting strength routine, try this circuit!

Burpies (10)

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Start in a frog position -bend at your knees and drop your hands on the floor in front of your feet, keeping your hands shoulder width apart. Kick your feet back and jump to a push up position. Make sure that your back is flat and your core is activated. Jump your feet back to meet your hands (frog). Then jump up to a standing position! Repeat!

Deadlifts (15)

IMG_1447

Using a weighted bar or two dumbbells, stand with feel hip distance apart. Keep the weights in front of your body. With a nice flat back, bend at the knees and drag the weights/bar in front of your legs. (You want the weights to skim your knees as you bend. I like to run my thumbs along my legs as I bring the weight down.) As with all squats, keep your weight behind you – (it helps to imagine you were going to sit in a chair). Once the weights are an inch or two past your knee cap, push through your heels and come back to standing. In standing – squeeze your glutes (butt) and squeeze your shoulder blades together. Repeat!

*Pick a heavier weight with this one. You’re using your whole body to move the weight so you can probably lift more than you think you can! Start with 15’s or 20’s ( 30 or 40 pound bar) and go from there.

Renegade Row (10 on each side)

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This exercise has a primary focus on a large majority of your back muscles but it’s also fantastic to build core strength and stability.
1. Come into a plank position with a weight in each hand. ( 2.5 or 5 pounds to start)*Try to maintain a tight core throughout the whole sequence.
2. ‘Row’ your right hand up to the side of your body so that you are squeezing your right shoulder blade into the middle or your back. Then bring the weight back down to the ground- lightly.
3. Switch Sides.

Squat and Press (15)

IMG_0894IMG_1164

Stand in neutral with a chair 5 or 6 inches behind you.. Feet hip distance apart, knees over your second and third toes. Hold a pair of weights in your hands. (Start with 5 or 8 pounds.) Squat down to as if you were going to have a seat in the chair, but don’t sit. Come back to standing by pushing through your heels and squeezing your buttocks. (Activate your core throughout this motion to prevent your lower back from arching.) Once in standing, bring the weights up to shoulder height- with arms bent to 90 degrees, your elbows should form a straight line with your shoulders. Press the weights up so that they ‘kiss” over your head and come back to the 90 degree position you started with. Bring the weights back to your sides and Squat! Repeat!

* I know, ghetto pictures! But at least they show you the correct form! Whether you are using a band, weights or your own body weight- the form is the same.

Jump Rope (2 minutes)- click to read why I love jump rope so much!

jumprope-1

Rest for 2 minutes and repeat the circuit for a total of 3 times!

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Jessica’s Fall Playlist

Monday, October 19th, 2009

I love to workout to a fun mix of new music and little nuggets of old stuff that puts a smile on my face! Here’s what’s on my ipod right now! Click the name of the song to hear a sample or to download it from itunes.

  1. Evacuate The Dancefloor - Cascada
  2. Footloose - Kenny Loggins
  3. Day ‘n’ Night- (Crookers Remix) – Kid Cudi
  4. DayGlo- Iglu & Hartly
  5. Roxanne- The Police
  6. Jump (Featuring Nelly Furtado) – Flo Rita
  7. Fat Bottom Girls – Queen  -
  8. Black & Gold- Sam Sparro
  9. Push It – Salt – N- Pepa
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8 Steps To Help You Turn Fat Into Muscle

Wednesday, October 14th, 2009

1. Lean Protein

  • If you want to tighten and tone, it’s not just about what you do on the outside. Your results depend a GREAT deal on what you put inside your body too. You have to feed your body the right things in order to see results.
  • Your body uses protein to help restore and rebuild muscles. After a workout, your body needs protein to help your muscles recover from the work you just did.
  • In order to burn fat, you have to give your body a reason to use what’s stored. When you’re working  - your bodies primary energy source is carbohydrates. If you don’t have an ample supply of carbohydrates available your body will turn to fat. We want to force our body to draw from what’s already inside. Choosing lean protein over a bagel will help your body turn to fat for energy.
  • Great for weight loss, protein helps you feel fuller longer and helps curb unwanted cravings.
  • CLICK HERE to read more about how lean protein can help with weight loss efforts.

2. Low Fat Dairy

  • Packed with protein, this is another way to help fill you up and keep those cravings at bay.
  • New research shows that low fat dairy can help increase fat breakdown in cells which will help your body eliminate fat!

3. Vegetables

  • High in fiber, low in fat and low in calories- vegetables pack a nutrient rich punch. When your looking to lose weight, you want to make sure you stay full. Feeling hungry is the worst thing to feel. These treats from nature will help keep you feeling full on very few calories. And they come in a variety of choices so you never get bored.

4. Water

  • From your muscles to your digestive system, your whole body needs water to function properly!
  • Water keeps you feeling full.
  • Water helps rid your body of waste (fat is waste).  During fat loss, your body has a lot more waste to get rid of – fat must be shed and water must be present to help your system get it done.
  • CLICK HERE to find out more about how water helps with weight loss.

5. Strength Training

  • Your not going to build muscle without working for it.
  • Although muscle weights more than fat, it takes up less room in your body. Strength training will help you shrink that waist line while adding tone and strength to your body!
  • Increases the rate at which you metabolize food. The more muscle you have, the harder your body has to work to fuel those muscles- therefore you will burn more calories – even at rest!
  • CLICK HERE to read more about the benefits of strength training

6. Cardiovascular exercise

  • Here is where you burn maximum calories during a short period of time. Creating a calorie deficit to help you loose weight and give your body a chance to use fat as fuel.

7. Fiber

  • Keeps you feeling full and helps to keep your digestive system working. All things that will help with weight loss.
  • CLICK HERE to read more about fiber.

8. Good Night Sleep

  • In order for your body to function properly (from your metabolism, to your heart to your muscles to your digestive track) you need a good nights sleep. Your body needs a break to replenish and restore. Not getting enough sleep can hinder both weight loss and strength building results.
  • CLICK HERE to read more about the downfalls of not getting enough sleep.
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