Archives for posts with tag: fizziquefitness

The newest issue of Fizzique Magazine is out now and available for download. It is the biggest issue that we have published to date and includes all new interactive features that include live links as well as full video demos of workouts in each workout program. Just look for the “interactive content” tab in the corner of the page.

Click here to download your copy today. Compatible on all tablets, smart phones, laptops and desktop computers.

In this issue, our cover woman, Gillian Goerzen of Super You and Savvy Fitness teaches you how to rock a healthy weight.
An in-store dietician will provide you with tips to navigate a grocery store.
Jen Heise of Me First Fitness gives you 10 reasons everyone needs a personal trainer.
Interactive workouts such as tabata, gun show arms, butt toning exercises and a travel workout.
An interview with future soccer star, Anthony Grozdanis.
Foundations for optimal nutrition by culinary nutrition expert, Kristine Peacock owner of Meals that Matter.
One yoga teachers 365 day journey to lolosana and handstands. 

Enjoy this issue and if you would like to contribute an article and get your brand seen by over 10,000 people or would like to advertise in our next issue please contact us.

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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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’ve got a secret and it’s how to burn fat!  Watch the video to see what you can do to keep burning fat even after you workout.

 

How much water is enough and can we over consume water?  If you know you should be intaking more water here are some tips on how yo can do so.  How do you remind yourself to drink more H2O?

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!

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