Archives for posts with tag: fitness

There is so much around HIIT these days! It certainly is the best way to lose weight but that doesn’t mean you should do it everyday. Like anything your body needs time to recover. Doing HIIT everyday is not a way to lose weight faster. When you perform a HIIT workout you are spiking your heart rate for a set amount of time and then allowing it to recover and repeating this cycle multiple times. This results in EPOC or the afterburn (burning calories up to 36 hours post workout). EPOC stands for Excess Post Oxygen Consumption which is an increased rate of oxygen intake after the workout. During the workout you are working at an oxygen deficit. Your body needs to make that oxygen back which results in more calories burned post workout. HIIT workouts are typically shorter in length then steady state cardio which makes it a great way to fit a workout into your busy lifestyle. This style of workout taps into your anaerobic system. Whether using body weight exercises or machines, you can achieve a HIIT workout.

Let’s use the treadmill as an example. You can do a preset interval program but what I have found with my clients is that this doesn’t burn nearly as many calories as the program that I provide them. You also don’t need to be a runner to do interval training. Any fitness level can take part in a HIIT workout. I’ve created programs for people that are only able to walk on the treadmill and they burn anywhere from 400-600 calories per workout. That’s not including the amount of calories they will get from the afterburn. Calorie burn is not the only benefit for HIIT training. It also helps to train your heart. Overtime your resting heart rate will lower which means you’ll have to work harder on your intervals to achieve the same results. It’s a great way to measure your improvement and fitness level.

There is still benefit to Steady State Cardio. Using the treadmill as an example again, this would entail walking or running at the same speed for a longer period of time (like 20-40 minutes) which uses our anaerobic system at first but as time goes on you end up tapping into your aerobic energy system. This type of cardio takes longer then HIIT training but still comes with many benefits. The number one benefit is conditioning our most important muscle, our heart. Steady State Cardio helps to lower your LDL (low-density lipoprotein or ‘bad’ cholesterol), improve metabolism, keep blood sugar levels under control (by increasing your muscle’s ability to utilize glucose) and improve your sleep, just to name a few.

So which one should you do? The answer is both. They both have benefits that will complement your energy systems and results. HIIT training should never be done more then 3 times a week. You want to give yourself a day of rest in between each HIIT workout. Therefore, if you still want to do some kind of activity, complement your HIIT workouts with a steady state cardio workout. Alternate between the two so you get the best results for your heart, mental health and body function.

Here’s a FREE HIIT Treadmill workout to try the next time you go to the gym. E-mail back or post in our Facebook group if you liked it and how many calories you burned.

Here’s the FREE treadmill program again!

 

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Commercial gyms have a variety of small and large equipment but most people don’t know what to do with them or how to achieve an effective workout. Fitness staff are not going to give you free workouts every 6 weeks to make sure you’re seeing results. So what are you paying for? Variety of machines? Ability to go any time of day? Let’s be realistic, most people aim to train at the same time every day because it fits with their schedules which have become very limited due to jobs, commute times and family’s. So training any time of day is a reason we make up in our head because it sounds appealing and seems like a better bang for our buck. Also, knowing you can train any time of day ends up coming with excuses. It may seem nice at first to know you can go morning, evening or late at night but when push comes to shove if you don’t have it booked in your calendar you’re likely going to put it off for other things.  Think of your workout appointments as important meetings.  It’s slated and can’t be erased or rescheduled.  You may not look forward to going but you will love the payoff.

Having access to that much equipment is nice only if you know what to do with them. Most people go in, warm-up on the elliptical or treadmill for 5 to 10 minutes and then go and use random pieces of equipment because they saw it in a magazine or YouTube video (not always a credible source).  Sometimes you’re even provided with a free workout when you have your free fitness assessment (by one of their personal trainers) but the workout can either go one of two ways; the first is that it is a very basic workout to get you started but will be something you outgrow eventually if you’re consistent with your workouts. The second is that the workout has some partner work involved in hopes that you purchase personal training because you can’t do those exercises on your own. Either way the workout is not tailored to you, it’s tailored as a sales pitch.  And for most people a monthly membership and personal training can be pricey. 

After a couple of times of working out on you’re own you’re probably not seeing the results you were hoping for.  You get discouraged and you stop going. Now you’re paying for a $60 a month membership and only going once or twice a month.  Break that cost up over two visits and it works out to be $30 a visit. Eventually this becomes a once a month visit ($60 per visit) and in some cases once a quarter ($180 per visit).  Joining a gym is not going to get you the results; just showing up for a workout will not get you the results; working out efficiently and the correct way for your goals and body type will. You need to be realistic about how often you’re going to go and you need to have a plan. This method doesn’t work for 80% of the population. Instead of spending $720/year (total based on the $60/month example) why not allot that amount to something you will use.  This is why personal training and boutique facilities are thriving. It gets you results, is a ton of fun and what keeps you going back. Transformations are happening more and more with personal training and boutique fitness then at a commercial gym. The secret? Because there’s a method. There’s planned out workouts that are geared towards all fitness levels that will get the results done. Periodized programs that are planned out for the entire year is what gets you the results and educated personal trainers and  fitness coaches know how to do this. For me personally, I always have an end result in mind where I would like my clients to be but of course I’m not going to start them with those exact workouts. They just aren’t ready for it yet. But I know with the exercises I prescribe to them that they will eventually get there. You need to respect the process and get it out of your mind that you’re going to see a significant change in 2 weeks. Quick Fix’s don’t work. These have been around for years. Our parents’ were taking part in them in the 80’s and it led to yo-yo dieting and exercising. If it didn’t work for them what makes you think it’ll work for you? They are known as fad diets for a reason. Fad means it comes and goes and that’s exactly what’ll happen with your weight.  You’ll lose but then you’ll gain it all back if not more which will make you more miserable and moving onto the next quick fix.  When you work with a trainer you get counselling as well as training.  Having a trainer is not just showing up for a 60 minute session. It’s collecting your goals and figuring out how to get you there, it’s coming up with a game plan and seeing what type of habits will work for the individual because everyone interprets and executes tasks differently.  

I’m not trying to bash commercial gyms because for the select few who already have a full program tailored to them and they know how to progress with it on their own. But for majority of the people that just joined because it’s their New Year’s resolution need to be realistic. Ask yourself, is this the first time you’ve attempted to join a gym and make fitness your New Year’s resolution? If the answer is no you need to change the habits that you had in the past because you’re already setting yourself up for failure.  Everyone’s lifestyle changes and so do your habits so choose a method of fitness that is going to work for you. Your health should not take a backseat to other things that you may spend money on such as trinkets for the house, daily coffee at a high end coffee shop, a bottle of wine or two on a weekly basis, etc.  These are vices.  Substitute these for your health and you will have money for personal training. If you pay for the positive things that will keep you healthy now you won’t have to pay for the medications and rehab later. Why is it that we wait until our bodies hurt or a doctor orders us to workout because of high blood pressure that we take action? Why do we only take care of our bodies when there is something negative happening? Why not start taking care of it when we are not hurting and we’re feeling great about ourselves to prevent the onset of illness and injuries. You only have one body. Don’t you want to be around to play with your great-grandkids?  This is a brutally honest post but when it comes to your health you can’t lie to your body and expect to see change.   Find your why….your “a-ha” moment and once you do you’ll start seeing results.  

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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Check out these photos that are a year apart.  What a huge improvement.  Phil is my husband but also one of our clients.  He has been following Fizzique programs for a few years now and he just keeps improving.  His goal is to gain weight because he was very skinny growing up.  It was difficult for Phil to put on weight but not any more.  Under the supervision of Fizzique he has changed his eating habits and workouts and clearly the results are working in his favour.  What a huge accomplishment in 1 year.  As you can see by these photos progress takes time.  There is no quick fix that will have permanent results.  It is a process so accept it and enjoy every moment of it without stressing out.

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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.

 

My client is a superstar! In 1 month she has lost 12 lbs, 4.3% body fat and 9.25 total inches. We have been training twice a week and will be increasing to 3 times a week for the next month so she can gear up for her trip to Greece. She has been on point with her nutrition and gives me 100% every session which is clearly working based on these results. We have also introduced boxing in her workouts which she loves (who doesn’t love punching and kicking their trainer?!)

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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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Often times I hear negative talk. I hate my stomach, I hate my legs, I hate my hips…etc. Treat eating healthy and working out like a part time job and you’ll start to notice results. Plan your meals and book appointments for your workouts. So many times we get on with our day and by the time we think about doing a workout it’s 9pm and you’re ready for bed. 
Often times too I see posts saying, if I don’t see results quickly I get discouraged. Sometimes it’s not just about the number on the scale. There are so many goals you can set for yourself besides a target weight. How about being able to do a specific exercise, or running 5K. Celebrate your small accomplishments instead of focusing on your end result. You’ll end up driving yourself crazy and potentially being discouraged and then stopping all together. What sets fit and healthy people apart from unhealthy people comes down to a few things: will power, acknowledgement that they need help or appointments in their calendar in order to do their workout (ie. Personal trainer or fitness class) and prepping a week in advance what your meals and workout schedule will be like (plan, plan, plan). Nothing happens over night and it is not normal to see gigantic results in a week or so. Generally if a program has you drop around 6-10lbs in the first week it’s not a program that will help to keep the weight off. Chances are you will gain it all back and then some more because most programs cut your calories a ton and you end up basically starving your body. Then when you get off the plan and start eating real food again you end up gaining it back and then some because your body will hold onto the extra calories because it doesn’t know when you’re going to “starve” it again. Stop doing quick fixes and start PLANNING!!!! Focus on your small successes throughout your journey and have fun. Make small changes every week or so to get you to your end result. Don’t just jump in doing 5 days/week of workouts when you have been sedentary for a few years. Gradually get back into it. You’ll notice greater results if you focus on 1 small change at a time then trying to change everything at once. 

Small progressions=success

To get you started on your journey I would like to offer you this free motivational image that you can share with your friends, use as your computer, tablet or phone wallpaper.


Once you can stop putting yourself down for all of your “imperfections”, creating a realistic goal plan and focusing on your small accomplishments will you truly start to be happy, positive and see results. 

Have a fit day!

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.

 

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