SXSW hotel room workout, Spring break fitness

7 03 2012

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Want to burn off that hangover from a long night of partying or even to spice up a boring business trip.  Burn off those excess calories, and stave off cabin fever.  This quick but effective workout will rid you of a bit of guilt this bikini season.

Equipment needed: 2 light/med weight db’s or 2 water bottles.

30s exercise then 30s rest

-Mountain climbers hands on ground, bring knees across body
30secs rest

-Squat jumps
30secs rest

-High knees, running in place
30secs rest

-Hammer Curl (palms facing each other)/squat/press
30secs rest

-Power skaters (hopping side to side on one foot.
30secs rest

Each set of five exercises should take 5 mins. The total workout is 20 mins and you should give 100% (maximal effort) the whole time.

Finish it off with abs!!

-torso rotations, with a 10-15lb weight. 30 each side.

-lay on back with arms out to the sides (you should look like a T) then drop legs side to side. (30 total)

-rock back and forth on back (rocking with back rounded (20 back and forth)

Repeat 3-5 times or until u throw up 😉





Leg/ab destroyer workout (remix)

26 02 2012

This workout requires no equipment, just 2 arms and 2 legs.

Repeat the following exercises 5x through

  • 10 Jump Squats
  • 30 pushups
  • 40 lunges (20 each leg)
  • 10 frog jumps
  • 10 burpees
  • 20 plank knee drives (from front plank, lift knee to elbow, alternate)
  • 20 mountain climbers
  • 40 toe touches (flat on back, legs straight in air together, lift shoulders off the ground and reach for toes)

Can you make it though the whole thing? Report your time in the comments below and lets get some competition going





Why discount training is potentially destroying the fitness industry…

26 02 2012

This is merely an observation I have made over the past year or so; a trend that is good for some businesses and potentially harmful for others. It is a topic that has been discussed amongst myself and colleagues for a while now.  This is also another reason any fit pro at my current gym using these business tactics will get booted immediately.

To put it into simple terms, when u devalue something to the point that most of these so-called “trainers” and “business people” have, it makes it impossible for anyone to make money, including yourself.

If you have a client paying $99 for one month on a special web coupon deal, lets break it down to brass tacks.

Most of these coupon discount services charge near 50% on top of other misc fees, so you get approx. $49 a month or less…

How much does this cost you and how much does this profit you??

Lets say you are one of these people that are giving away unlimited sessions for $99. Lets call it $100 for simple math 🙂

100/2= $50,  not bad right?      Oh wait there is more…      So divide this amongst each session so, ex. 8 sessions. 50/8= 6.25 hour.

Damn those rising gas prices…

Did i forget, you don’t even get paid the $6.25 for quite some time, as it is held in an escrow account.

Yes, I know what you are thinking… You have more than one client coming in from this deal. Keep reading 🙂

Fast forward to the end of the month****

Sooo… as you sit across from this frugal potential client, you hit them with… “So if you would like to continue, you need to pay, $300+ ea. month for the same service.”

They think, “on to the next one.” As they never return until your next “coupon” deal, and find someone else with the next cheap deal.

Food for thought…

Bottom line, this is taking potential great clients from the rest of us quality trainers, who actually value what we do and take pride in the service.

AND

Is the quick buck really worth marring the name of fitness training.





How in the world do I estimate portion size???

25 02 2012

Clients, friends, and family always claim to understand how to measure portion size.  It never fails, when it comes down to actually writing out a meal plan where portion size is necessary, the numbers are always off 9 times out of 10. I have devised a simple guide you can always refer back to as a cheat sheet of sorts. Enjoy and good eating!!!

Make sure you estimate and record the amount of each item (cups, ounces, slices, Tbsp, etc.). Use food labels and the following guidelines to help you estimate food amounts.

 

            Milk, Yogurt, and Cheese

1 ½ oz-wt of cheese                                     3 dominoes, 1 small hotel soap

1 wrapped slice, 1 ½ thumbs

            Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

2-3 oz-wt of cooked meat                           a deck of cards, palm of your hand

3 oz-wt                                                                1 breast of chicken

2 oz-wt                                                                1 chicken thigh

½ cup of cooked dry beans                       regular light bulb, ice cream scoop,

½ baseball

2 Tbsp. of peanut butter                              golf ball

1/3 cup or 1 oz-wt of nuts                           a handful

            Vegetables

1 cup raw leafy vegetables                          4 whole lettuce leaves, baseball

½ cup of other vegetables,                          regular light bulb, ice cream scoop,

½ baseball

cooked or chopped raw

1 medium potato                                            computer mouse

            Fruit

1 medium fruit (apple, orange, pear, etc.)            average woman’s fist, tennis ball

½ cup of chopped, cooked, canned fruit              regular light bulb, ice cream scoop

½ baseball

            Bread, Cereal, Rice, and Pasta

½ cup of cooked cereal, rice, pasta                       regular light bulb, ice cream scoop,

½ baseball

1 cup of ready-to-eat cereal                                       baseball

 

 

Contact us today at:

949 371 9348

info@949fitness.com

 





Bride to be drops 30 lbs in just 7 months!!

24 02 2012

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A challenge of getting Vanessa into her dream dress for that special day was presented to me. She was very skeptical at first, but all had change after the first 10 lbs and the consistent loss of 4-6 each following month.

Actual yelp.com review

Contact us today at:

949 371 9348

info@949fitness.com





Jeff lost over 100 lbs in under a year, so can you!!!

24 02 2012

It has been a long journey, however it just goes to show you that with dedication and motivation, the sky is the limit. Jeff had been training with me for several years when something just clicked one day. A new years resolution turned into a complete lifestyle change.

You may such a feat is impossible, well it isn’t a typical result, however the formula works.  Proper nutrition and 6 days of week of moderate to intense activity can take you from being at high-risk for numerous life threatening diseases, to being close to single digit body fat.

Read his own words, about how he did it, here:

Personal training and small group training is the answer.

Come find out what hundreds of Orange County women and men have been keeping a secret for all these years.

Contact us today at:

949 371 9348

info@949fitness.com





Leg/butt bikini workout

24 02 2012

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This workout was submitted by a client. How many rounds can you get through?

Single leg dead lift w/opposite leg straight back: 15 each

Bicycle crunch: 30 total

Squats : 15

Ab ball roll :push up position, feet on ball roll knees to chest : 15

Forward/backward Lunge combo: 15 each full set

Mountain climbers: Push up position, knee to chest: 15 each

Standing side kicks: 15 each

Ab ball round about: 15 each way

Glute squeeze/leg raises: Lay on stomach knees bent, ankles together. Raise legs off mat : 15

How many times did you get through it before calling it quits? Post results below

By: Christina M.