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My client and I have been working together for 2 months to get her ready for her trip to Greece. We started working out twice a week and then for the 2nd month we increased it to 3 times per week. In 2 months she has lost 30.2 lbs, 4.7% body fat, 14.5 inches and her BMI has gone down by 5. OUTSTANDING RESULTS!!!! Dedication and proper nutrition are what made this happen. I can’t wait to share the before and after photo.

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If you’re like many people out there it takes all of your will power to get off the couch, out the door, drive to the gym and complete a 1 hour workout.  What if I told you that you could accomplish the equivalent to a 60 minute workout in only 4 minutes and in the comfort of your own home with NO equipment.  I swear I’m not crazy or lying.  It’s called Tabata training and it’s a High-Intensity Interval workout.

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Izumi Tabata and his team conducted their research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (20 seconds of work:10 seconds of rest).

What they found was that Group 1 had increased their aerobic system, but showed little or no results for their anaerobic system. Group 2 showed a larger increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Now do you believe me?  Let me explain how the workouts are completed.  A true tabata workout is doing 20 seconds of work with a 10 second rest and repeating this for 8 rounds.  You are performing the exact same exercise for all 8 rounds and the exercise should feel very challenging right from the first second of the work phase.  It should not gradually get challenging.  I want to challenge you to try this so you can experience what Group 2 from the study went through.  Complete burpees for all of the work phases and ensure you take 10 seconds of rest in between each set.

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

END

This would be extremely challenging and perhaps boring for the regular fitness participant so that is why most instructors and trainers will tweak the workout to include 2-4 exercises.  This way you’re working mutliple muscle groups to achieve a full body workout.  Here is an example of a tabata workout with a mix of exercises.  Once you’ve tried a true tabata try this and see how you feel.  Chances are this one will feel a bit more attainable.  It should always feel challenging and not like a walk in the park.

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

10 second rest

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

END

As you include these types of workouts into your week you may notice that you’re able to do more.  Perhaps more reps within the 20 second work time or the ability to add a challenge to a specific exercise.  What you will experience is EPOC (Exercise post-oxygen consumption).  This is the oxygen consumption above resting level that the body is utilizing to return itself to its pre-exercise state.  Increasing the amount of oxygen consumed and working anaerobically during a workout (doing HIIT) will increase the amount of calories you burn at rest.  This will occur up to 36 hours post workout.  Who doesn’t want to burn more calories!

(disclaimer) Consult your physician or health care provider before beginning any type of fitness program.  If you experience faintness, dizziness, pain or shortness of breath stop immediately and make an appointment with your physician or health care provider.

 

Most women lust over the perfect butt.  They want it high, round, to look good in jeans and even more, to look good naked.  It’s one of the body parts we use the attract a mate so it needs to look it’s best.

The bum is made up of 3 muscles, the gluteus maximus, gluteus medius and gluteus minimus.   These muscles all have different functions and allow your body to move.  They provide your legs with the range of motion they require to walk, run, sit and move laterally.

If you’ve been wanting a Kim Kardashian or JLo bum for quite some time then you need to do these 5 exercises 3 times a week.  Complete 20 reps of each exercise and if an exercise requires you to work both sides complete 20 reps on each side.  Select a weight that will make you fatigue by the last few reps. Since you’ll be doing high reps you should be choosing a lighter weight.

1. Clam Shell with band

Place your band just above your knees.  Start side lying on the floor with your legs together.  Bend at the knees bringing your feet behind you.  Keep your arm under your head to support and maintain your spinal alignment and ensure the hips are stacked.  Engage your core (belly button to your spine) and lift the top knee towards the sky while keeping the bottom leg on the floor.  Exhale as you lift.  Return the top knee back down to rest on top of the bottom knee.  Keep the motion controlled and inhale.

2. Donkey kicks with tubing

Start on all fours and have one handle of the tubing through the legs and the other handle on the outside so you’re enclosing in 1 shoe.  Place the band in the centre of your shoe and 1 handle in each hand.  Keep the hands under your shoulders and knees under the hips.  Push the heel back until the leg ends up in line with the hip and parallel to the ground.  Exhale as you push back.  Inhale and return the leg back to the starting position without resting the knee on the ground.  Complete your 20 reps and switch to the opposite leg.  A simple way to transition is to take the handle that is on the outside and bring it over to the other side keeping the handle that was in the middle exactly where it is.

3. Goblet squat

Start with your feet hip width apart and slightly toed out.  Hold the weight by the head and close to the chest.  Sit back bringing your bum towards the floor and keep your chest facing forward.  Weight distribution is through your heels.  Inhale as you lower.  Exhale back up to the starting position while driving through the heels.  Ensure the knee joints are soft when you return to the top.  Your movement should be controlled.

 

4. Curtsy lunges

Start with your feet hip width apart.  Step back with your right leg so it goes behind and past your left leg.  The right knee should bend as you lower as should the left knee.  Inhale as you lower and exhale back to your starting position.  Repeat for 20 reps without weights and repeat on the opposite side.  Once you feel in control of your movement, add weights.

5. See Saw lunges

Start with your feet hip width apart and weights by your sides. Step back with your right foot so you end up on your toe.  Lower the back knee down towards the floor so that both knees end at 90 degrees.  Inhale as you lower.  Push up through the left heel back to standing and swing the right leg through to the front. Exhale as you transition. Lower the left knee down towards the floor so that both knees end at 90 degrees.  Inhale as you lower.   Push up through the right heel and swing the right leg to the back again.  Keep repeat for 20 reps and then repeat with the left leg swinging through.

As a personal trainer and fitness professional it’s so important to measure your client’s progress. Each month I take my clients measurements to make sure they’re staying on track. It’s a great way for the client to stay accountable to their goals and for us to chat about how we’re going to keep the momentum going.

This is a male client of mine who is working extremely hard and the results are clearly paying off. In just 2 months he has lost 20 lbs, 6.1% body fat, 8.5 inches and 2.6 BMI.

This is proof that hiring a certified personal trainer pays off. We get you the results and work with you every step of the way. One on one attention and the right fitness and nutrition plan to ensure you get the results you are striving for. It’s not an easy process and it does take work but the results are worth it…..and so are you!

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I decided to post how we rank our fighters. These are the fundamental criteria we use to rank our fighters and determine who is the champion at the end of the month.

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We spend a great deal of time observing our fighters and building on all 5 areas. Over the past 2 weeks we have had 4 new fighters join us. They have literally blown me away with their progress. We are very strict when assigning rankings and they are off to an amazing start. Serious title contention in the very near future. Notice the ‘C’ beside the first person.  That means they were champion last month and the rankings below are their contender ranking.  We rank our fighters weekly and at the end of the month, the fighter with the highest average score is declared the champion and the winner of that month’s giveaway. This is one of the many ways Fizzique Fighter MMA distinguishes itself from other kickboxing classes. We also have a communal playlist. So if you want a song or two added to our workout track to give you that extra motivation, we will do it. We’re all about begin fit, healthy, having fun and growing our family. Fizzique Fitness…..It’s a Lifestyle.

 

I get asked a ton of fitness questions but one of the most common questions is how to get defined muscles. Here’s the way to achieve that look.

 

I have been meaning to make these muffins for quite some time from the Oh She Glows cookbook and I finally got around to making it.  With 2 kids it sometimes makes it a bit challenging to get any baking done which I absolutely love to do.  It’s therapeutic to me.

If you’re looking to make a healthy muffin here is a great option.  There’s flax, oats, raw honey and some other delicious ingredients.  I added chocolate chips to mine as well because my oldest son inspects his muffins to make sure there are some chips in there.  😉 The recipe only makes about 6 so if want more make sure to double the recipe.

After you’ve made these let me know how you like them.  We gobbled ours up!

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I know you’re dying to find out what this miracle program is.  Have you tried a ton of classes, purchased a gym membership, set new goals every Monday that you’re going to stick with your new program only to be left with an empty bank account and no results?  This is such a common trend and for some reason, we think that the second or third time we try to commit to the same program things will be different.  I hate to burst your bubble but it will likely end the same way.  You’ll be awesome from Monday to Wednesday and then you’ll fall off the bandwagon on Thursday with your new eating plan, make excuses that you don’t have time to get to your destination for your workout or worse, put off doing it in your own home.  If you’re not willing to fully commit yourself to this new lifestyle and surround yourself with positive, motivating and uplifting people, then sadly, you’ll be running in circles.

So why do we keep yo-yo dieting and exercising?  It’s simple.  Society has become transfixed on quick fixes and seeing results instantly.  I personally don’t understand how this has gotten so out of hand with all of the scientific research we now have at our finger tips but we are hung up on trends; the newest fad diet, product or workout.  Do you want the raw honest truth?  They are fads for a reason.  Sure you’ll see results but they aren’t teaching you to make a true lifestyle change.  To truly make a change in your body, whether it’s to have more energy, lose weight, gain weight or just feel healthy, you need time.  It’s a process.  There is no such thing as a quick fix or miracle product out there.  You’re wasting your money (like that depleted bank account I mentioned at the beginning) and it’s now going to take you twice as long to gain permanent results because chances are you’re just going to lose all of your progress.  Nothing beats good ‘ol proper nutrition and exercise.  Stop buying into gimmicks and start educating yourself on how to reach your goal safely and correctly.

Now that I’ve got your attention, here is the ONLY exercise program that will get you the best results.  It’s the one that makes you excited to get out the door.  Sure there are amazing workouts that provide people with amazing results but it may not be the right fit for you.  The best workout you can do is one that you enjoy.  So ask yourself this.  What do you LOVE to do?  Do you like to dance, ride a bike, be in a class environment where you feed off of everyone’s energy or even workout with a trainer?  Whatever it is that keeps you going back, that’s the BEST workout that will give you results.  As long as you enjoy it and look forward to attending then that’s what you need to stick with.  Most people need an appointment in their calendar to hold themselves accountable so book your class, lesson, meet-up with a friend into your schedule to ensure you attend.  The more of a routine it becomes the less likely you’ll fall off the bandwagon and lose all of the amazing progress you just gained.  And when in doubt, if you have a question or have plateaued with your progress, seek the assistance of a health professional.  They will be able to offer you valuable tips that fit your lifestyle to keep you motoring ahead.

As many of you may know I am a HUGE Ronda Rousey fan.  If you’ve seen any of my promotional videos, Motivation Mondays or social media posts I am truly inspired by her…not only as a fighter but how she carries herself.  A no bullshit approach which applies to all aspects of her life.  She’s raw and real.  If you don’t like her, she doesn’t care.  She doesn’t allow nonsensical haters to rain on her parade.

Her last fight was against Holly Holm, a multiple-time world champion in boxing, defending her titles 18 times in 3 different weight classes.   Holly dominated the fight right from the beginning and kept Ronda chasing her for 2 rounds ending it in the second with a kick to the head that KO’d Ronda.   I, like I’m sure many of you were feeling, was devastated to see Ronda lose.  This badass, confident chick lost her first fight in the UFC and was dominated throughout the entire fight.  Walking into the fight with Holly she didn’t seem herself.  Her ‘mean face’ was more tame and something just seemed off with Ronda.  Not to make excuses; just an observation I made when she first walked out.

2 days ago Ronda Rousey made an appearance on the Ellen Show.  As I sat there watching the clip I couldn’t help but feel a little emotional when she said she had thoughts of killing herself in the medical room after the loss.  Saying “what am i anymore if i’m not this?” “Nobody gives a shit about me anymore without this”.  Well Ronda, here’s one fan that thinks you’re still the best athlete in the world. I also found it ironic how I was wearing my new Rousey Reebok zip-up hoodie when this interview happened.  Notice that I’m wearing the black and gold version.  I purchased this after the loss and let me tell you it was hard to get my hands on it because they didn’t have any in my size in stock.  I chose the champion colours because Ronda will always be a champion in my eyes. 

 She’s broken down so many barriers and proven that a woman can achieve anything she wants in a male dominant world.  She is who many young girls aspire to be like and is a trailblazer.  Setting new records, changing the world’s view of women athletes, particularly those that fight.  She’s providing the message that it’s ok to be a strong and independent woman and to work hard for what you want no matter what situation you’re in.

So Ronda, here is why you are STILL the best athlete in the world.

Nobody, including yourself has the right to doubt who you are and what you have accomplished.  Although I don’t know you personally, you seem to wear your heart on your sleeve and say exactly how you feel when you’re being interviewed.  That’s what makes you connect with so many people on this planet.  The facade that a lot of famous athletes and celebrities put on is not believable at times.  Is it because they would be boring if they acted like themselves?  I don’t know. But creating unnecessary drama or a fake persona just to keep yourself relevant seems like a lot of work if you ask me.

Think about all that you have done up until this point.  You have broken down stigma’s and barriers that no other female athlete has done.  You were the first person to be signed to a male dominant sport.  You and the rest of the women in the UFC made it acceptable for females to practice martial arts and perhaps have a career in it.  You all make up a small percentage of women who actually get to fulfill their dreams and give the younger generations hope that one day they can be there too.  In an arena surrounded by tens of thousands of cheering (or booing) fans. Who would have ever thought that a female fight would sell out a Pay Per View and be a main event.

You won the best fighter ESPY award and were the first MMA fighter to win an ESPY award.  You beat out the men.  How is that not something to be proud of?  Nobody can take that away from you.

  • Most consecutive armbar finishes (male or female)
  • Second and Third fastest finishes in a title fight (male or female)
  • One of the first two female coaches on The Ultimate Fighter
  • 12 consecutive wins (professional record)
  • 6 successful title defenses in the UFC

And that’s just a short list of all you have accomplished.

You are the face of the UFC women’s division and as Joe Rogan said in a post fight interview with you, ‘Once in a lifetime doesn’t apply to Ronda Rousey.  It’s once ever in human history’.  Of course holding the belt until you retire would’ve been great but it’s how you bounce back from this loss that’s going to make you an even stronger person and athlete.    GSP and Anderson Silva are 2 fighters that come to mind.  Holding the belt  and then losing it.  GSP regained his belt and held on to it for 12 fights.  It’s attainable.  You are one athlete that will always be in the history books.  Never doubt yourself for one second on who you are or what you have become.  Fighting because you love it should be first and foremost.  Go back to the first thought you had when you entered the MMA world and use that to motivate you to regain your confidence.  You have not lost your fans. We are all behind you through your victories and losses.  Your journey is intriguing and I can’t wait to see what more you have to offer this world.  You are still the same sassy, confident, no bullshit women whether you have a belt on you or not.  Never change who you are because that is what attracts all of us to watch your fights and see what more you have to offer this world.  Set new goals, strive for your personal best and never doubt who you are; a beautiful, strong, confident woman who is going to keep setting new records and tearing down barriers. Be Stronger Everyday!

At Fizzique we don’t just train women.  We’ve had our fair share of successful men too.  I would like to highlight my husband Phil’s success.  He struggled with gaining weight his entire life and suffered from low self-esteem because of it.  His clothes hung off of him and he was tall and lanky.  Definitely not easy when you’re going through high school and you’re body is going through the awkward stages.  Here is a before and after photo.

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He contributed an article to our winter 2015 issue of Fizzique Magazine (free digital download).  To read the full article and get a free workout click here.

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