A FREE MINI WORKOUT WITH ME!

Saturday, May 1st, 2010, 8 am

Oster School —  1855 Lencar Way, San Jose 95124

I’ve been asked to take part in the festivities at the Cambrian Relay for Life on Saturday, May 1st.  In case you’re not familiar with “Relay for Life”, it’s a 24-hour event in which teams take turns walking around a track throughout the night.  It’s a way to remember those who have lost their lives to cancer, as well as to honor those who are survivors–and of course, raise money to help fund research for a cure.

Throughout the 24-hour event there are various activities going on—-so, I guess you could say I’m one of the activities!  I’ll be doing a “Wake up your Workout” warm up and mini boot camp at 8 am.  I’ll try to rouse the ones who got to take a cat nap in their sleeping bags during the night, I suppose!

I’m donating my time and some $$ to to event in honor of three former clients of mine who are breast cancer survivors:

Yvonne M. ,  Sunny C., and Diana A.

and two very wonderful ladies who lost their battle with breast cancer

Barbara Podgorny and Nancy Stoney

So, what does this have to do with YOU?

There are a few ways you can participate in the Cambrian Relay for Life:

Organize a team to walk the event

Log on here for more info:

http://www.relayforlife.org/cambrianca

Donate to a team

One of my boot campers, Tina L., has registered a team for the event.  You can support her team by making a donation here:

Support Team Walk-a-Muck

Come out to the event

Enjoy my mini-boot camp at 8 am, and cruise by the various team tents/campsites. Many teams will be running mini-fundraisers by selling items at their  campsites.

After I put everyone through a workout, I’ll be doing a drawing at Team Walk-a-Muck’s campsite.  Come by their tent and register to win a certificate for 2 FREE weeks at a lifeSport boot camp in San Jose or Campbell.

Committed to your fitness success,

Becky

You’ll have to watch the video to learn what the “prize” is for getting your workout in.

As usual, my furry sidekick, Noah, makes a cameo appearance (several, actually) in the video.  It’s amazing how he always manages to get right in line with the camera when it’s rolling.  In fact, this time, I think he’s trying to show you some version of our “core rotation” exercise we often do with exercise bands.  Maybe we could call it a “canine core rotation”?

So, if you’re game to get a quick, cardio interval workout in over the weekend, I’ve created one for you.  You don’t need to think about what to do.  I’ve thought it out for you.

Below the video, you’ll find a written version of the  workout in the event you want to print it out for reference.

Here’s the workout in case you want a written version:

Jumping jacks  (45-90 seconds)

Push ups (15 repetitions)

Jump rope (45-90 seconds)

Back extensions (15 repetitions)

Jump squats  (45-90 seconds)

Dips  (45-90 seconds)

Please watch the video for instructions on how to increase or decrease the intensity of each exercise.

I’m looking forward to your comments .

Committed to your success,

Becky

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a very short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program.

There are several ways to perform alternating sets outlined below:

1.)   Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges). I really like this format and use it for my personal training customers in San Jose, as well as for many of my own workouts.

2.)   Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges).

3.)   Circuits: Alternate between four or more different exercises

Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option for time-crunched recreational exercisers who want to boost their metabolism and decrease body fat . That’s one reason why we  incorporate a strength/cardio circuit into about 90% of our monthly bootcamp workouts in San Jose and Los Gatos.  They incinerate calories, as well as develop lean muscle and cardiovascular endurance.

Here’s an example of a 6 station cardio/strength circuit:

Exercise#1- Jump rope

Exercise#2- Dips

Exercise#3- High knee jog in place

Exercise#4- Pull-ups  (if you don’t have a pull up bar, you can do an inverted row at home by putting a broomstick across two chairs)

Exercise#5- Fast lateral shuffle

Exercise#6:  Push ups

Exercise at each station for 1 minute, and take a 10-15 second recovery break between each station.  At the cardio stations (1, 3, and 5) you’ll go “all out” for one minute.  At the strength stations (2,4, and 6), perform sets of 8-12 repetitions of the exercise, and then take a brief rest.  Beginners might get in 2 sets, advanced folks might get in 4 sets during the 60 second time frame (due to less rest time).

Perform this circuit up to four times for an excellent fat burning workout.

The key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain.

When you’re short on time (and who isn’t these days!), nothing beats a high intensity circuit training workout.

Committed to your success,

Becky

We’ve got you covered.

You’re cordially invited to “Freaky Fat Loss“, a boot camp style workout the morning of October 31st in Willow Glen.

Is there a catch to this freebie?  Yes, but just a small one.

We’re asking for a donation of canned goods in exchange for the free workout.

Our goal is to collect at least 150 pounds of food for the Second Harvest Food Bank.

Here are the details:

Time: 10:00-11:15 am

Location:  1205 Pine Ave., San Jose  95125 (in the main hall of St. Francis Episcopal Church)

All registered participants will be entered into a raffle for some cool prizes!

We’ll award a prize for best costume!

Pre-registration is required.  After you register, you’ll be given additional details on what to bring to the workout.

If you’re looking for a great boot camp workout right before the “season of over-eating” begins, mark your calendar now!

Click HERE to register!

Come join the fun

So many of us are crazy busy these days, yet we hold on to the concept that the only “real” workout is an hour long run, or 1 hour of weights at the gym.  I beg to differ. When time gets short, our workouts need to change. My suggestion:  Increase the intensity, and shorten the time frame.

I asked the participants at my presentation to brainstorm a list of exercises that we could do with little to no equipment. Our list included squats, lunges, jumping jacks, push ups, dips, and a number of other body weight strength or calisthenic-type exercises.  From there we randomly picked 4 exercises and a work/rest interval plan.  Viola.  We’ve got a high intensity workout!

In the video below I demonstrate each exercise we chose, and I include beginner and advanced modifications on some of the exercises.  I also include suggestions for beginner and advanced exercises with regard to how many rounds of the circuit you should do (beginners:  you’ll be done in LESS than 15 minutes!).

Once again, my workout companion, Noah the wonder dog, manages to squeeze in another cameo appearance.  At one point in the video, he does his impression of a cow grazing in a pasture for you.

Give this quick, high intensity workout a try this weekend!

Committed to your success,

Becky

I’ve got a week’s worth of fat loss workouts planned for you!  As usual these workouts will work for any fitness level. Increase the intensity and impact if you’re a seasoned exerciser, back off on impact and intensity if you’re a newbie. Most of you have been with lifeSport Fitness long enough to know how to modify push ups, burpees, mountain climbers, planks or anything else Jackie or I throw your way.  If you’re not sure about how to execute a particular exercise, just email me at:  bootcamp(at)lifesportfitness.net

As with every workout, please make sure to warm up for 5 minutes before starting any of these workouts.

Here are 4 workouts for you to do over our week long break

Workout #1:

Cardio intervals

You choose the cardio activity.  You can walk, run, bike, swim, or use a cardio machine at your gym.

Work out HARD (like breathless hard, folks!) for 30 seconds

Recover for 90 seconds

Repeat for 6-10 rounds, depending on your fitness level

Workout #2

Body weight strength workout

Perform  1 set of 20 repetitions of each exercise.  Rest for 15 sec after each set.  Repeat the sequence three times.  For added variety, change your hand placement on the push ups each time (example:  narrow hands, staggered hands).

Push ups

Walking lunges* (20 out, 20 back)

Dips

Squats*

*(feel free to add dumbbells to these exercises if you have them)

Workout #3

Do the ” Fat Loss Weekend Workout” I posted for you last month

Workout #4

Steady State Cardio Workout (you don’t hear me promote these too much!!)

Pick your cardio exercise of choice. Do it at a steady, but challenging pace, for 30-40 minutes.  This is not a “walk your dog” or “chat with your buddy while you walk” type of workout.  Break a sweat.  Get a little breathless.  Yes, it’s  a “steady state” (e.g., all at the same pace) workout, but don’t make it a wimpy workout .

Campers who leave a comment before the end of the week that they have completed TWO of these workouts (tell us what workouts you did) get a couple of Prograde Cravers at camp next month!

Have a great week, campers!

Committed to your success,

Becky

Guess what, campers!!?? You’re going to get the opportunity to work out with celebrity trainer, Rocco Castellano, at our San Jose/Almaden boot camp location on Friday, August 14th at 6 am!  I’m opening up this special class to ALL lifeSport boot campers, not just those registered at the Almaden location.

Rocco is ready to give you a workout you'll never forget!

Rocco is a fitness colleague of mine that will be in San Jose for a few days (he’s training a Miss California pageant contestant here), so I asked him if he’d be willing to guest teach at one of my camps.  You can learn more about Rocco here:  www.askrocco.com

Now, I gotta warn you….. Rocco and I have different (WAY different) teaching styles.   Rocco looks and acts like his last name should be “Soprano”. He’s gonna put you through his all body weight, no-muscle-left-untouched workout saturated with Italian anecdote and irreverent candor–and probably a few swear words (considered yourself officially warned  ). Rocco is pretty hard core, but he’s also very entertaining. You don’t want to miss this workout!

Our Almaden boot camp location is :  1260 Branham Lane, San  Jose 95118.  Class is held from 6:00-6:50 am in the quad.  Don’t forget water and a mat! And don’t even THINK about being late. You don’t want to get on this guy’s bad side .

You can bring a guest. For FREE.  Just make sure they arrive early to fill out our usual camper paperwork.

See you on Friday, August 14th at 6:00 am (and not a second later!).

**************

Now, on to your weekend workout…

This weekend, I’d like ALL campers from ALL locations to get in a basic High Intensity Cardio Interval workout.  You can use a machine at your gym, you can bike, swim or run.  It will take you less than 25 minutes, start to finish.   The mode you choose doesn’t matter as much to me as your INTENSITY during your intervals.  Get it done!

After a 3-5 minute warm up, do your activity for another 2-3  minutes as a steady, moderate pace. From there, crank it up into interval training with this pattern:

45 seconds HARD

45 seconds RECOVERY (easier level, but not “cool down” level)

Beginners should complete 4-6 intervals.  Advanced folks should aim for 7-10 intervals.

Don’t forget to cool down, drink water and stretch after your workout.

Have a great weekend!

Becky

I’ve uploaded a weekend workout for you.  This workout combines short bursts of high intensity cardio work with some full body strength exercises.  When you’re short on time, this is a great workout format.

After a good warm up, perform the cardio intervals for 60-120 seconds at a high intensity (how long you go depends on your fitness level).  Perform 15 repetitions of the strength moves, or as many as you can up to fifteen. Complete the circuit 3-5 times.

The video is only 2 1/2 minutes long, but in case you can’t wait for it to load, here it is in writing:

Jump Rope

“Spiderman” push ups (Beginners:  do these on your knees)

Fast lateral shuffles

Bulgarian Split Squats (15 on each side)

“Quick feet”

Inverted row** (Beginners:  bend your knees)

**If you can’t set this up at home, do triceps dips. Dips work different muscles, but it’s something you can do at  home with no equipment.

If you need some visual aides (and you want to see how “Noah the Wonder Dog” gets into nearly every dang frame of the video) here ya go………….

[youtube]http://www.youtube.com/watch?v=ruVfHcBXuoc[/youtube]

Don’t forget to cool down, stretch, and drink water after your workout.

A special challenge to anyone who is currently enrolled in an August boot camp:  The first two campers to post a comment here that they have completed the workout win a Prograde Craver! .  In your comment, tell me how  many rounds you did and how long it took you.  Cravers delivered to camp next week .

Have  great weekend!

Becky

A warm welcome to all of our new campers! 

San Jose-Almaden boot camp: AnnMarie, Violet, Joan, Lisa B., Kimberlee, and Kristina

San Jose-Willow Glen boot camp:  Carol

Campbell boot camp:  Dan, Aubrie, Jade, Christina, Matt, Alethea, Lara, Martie, Lindsay, Dorrie and Jewell.

I know many of you newbies are feeling a little stiff and sore this week.  Pretty normal for the first week of boot camp. You won’t be as sore after next week’s classes.  Honest.

Want to boost your metabolism and melt off some body fat over the weekend?? If so, I’ve got a done-for-you workout template to give you an high intensity interval cardio workout.  

You can choose any cardio activity you like for this workout:  walking, jogging, stationary biking, treadmill, swimming, etc.  It works for just about any cardio activity.  One word of caution:  if you’re a fan of the elliptical trainer at your gym, just make sure you’re really working hard. I see lots of “doggin’ it” on those things at my  club. The machine is moving more than the person on it! 

Here’s the plan:  

-Warm up at a low intensity for about 5 minutes.  Nothing fancy here, just do whatever your cardio activity is going to be at a lower intensity.

-After your warm up, hit it HARD for 30 seconds, then dial back your exertion for 60 seconds.

-Repeat the pattern of HARD for 30 seconds, recovery for 60 seconds 6-10 times. 

On a scale of 1-10, you should be at an 8 or 9 on your hard intervals (you’re breathing really heavy), and about a “5″ during recovery (breathing rapidly, but not gasping for breath).

That’s it!  This workout will blast more calories in less time than a lower intensity workout done at a constant exertion level  (assuming you really work hard during your intervals).  You’ll also raise your metabolic rate for a few hours after your workout as well.

So, throw on some sunscreen and get out there this weekend!

Committed to your success,

Becky

I hope you all have a Happy 4th of July weekend.  I also hope you got some great workouts in over the last week while we’ve been on a boot camp break!

In the event you’ve got a busy weekend planned, I decided to create a quick, high intensity workout you could squeeze into your weekend.  We’ve got lots of “newbies” signed up for July boot camps, so I decided that it would help to have a visual aide for this workout since you new folks may not be familiar with all the exercises I list below.

Below you’ll find a short video of all the exercises in the workout, complete with advanced options.  And, as in my last video, my dog managed to get in a cameo appearance again.  I put him in the house when I started the video, but he managed to sneak outside.  He probably wanted to show off his “summer cut”.

Here is your weekend “Firecracker” workout:

After a warm up of 5 or  6 minutes, perform each exercise listed for 45 seconds, followed by 15 seconds of rest.  Perform the circuit 3 times through.

Jumping jacks

Walking lunges

Squats

High Knee run

Burpees

[youtube]http://www.youtube.com/watch?v=5LAcW3i-5SY[/youtube]

There is one “typo” in the video. It suggests you do the circuit 5 times.  It should say “3 times”.  There’s nothing wrong with doing the circuit 5 times…..but I think you’ll be done in 3 rounds .

Happy 4th of July!

Leave me a comment below and let me know how the workout goes for you.

Committed to your success,

Becky