Tuesday, April 28, 2009

30 Minute Fit is where it's at!

30 Minute Fit is offered at Scott Fitness on Tuesday nights from 8 to 8:30.

There have never been more than 3 people in the class at once....so you get one-on-one time with me just by attending. There is no extra cost for this....as a member of Scott Fitness, you can attend all the classes for free...including this one!

Tonight I used medicine balls, tubing, bands, free weights, and the BOSU ballast ball to create a total body workout for the participants. 

They were challenged! They were sweaty! 
and we had fun.

Take advantage of this great opportunity for your body. 

See you there.
SF 1.5
8pm
Tuesday night.

Monday, April 27, 2009

Idea Fitness Fusion Conference 2009

I just returned from the Idea Fitness Fusion Conference in Chicago. This was a 3 day event of lectures and workshops helping me to imrpove my personal training and group exercise techniques. 
It was so fun.
I learned a lot of new ways to use tubing, medicine balls, swiss balls, the BOSU balance trainer and the BOSU ballast ball.
These new things will be incorporated into my routines with clients and group training classes. 
I'm so motivated.
Now would be a great time for you being your fitness routine with me.
Take advantage of all this new information and energy.
See you soon!


Thursday, April 16, 2009

Awesome Resource

So I am using an awesome resource for counting calories. The best part is: it's free!

It's called Sparkpeople.com

You track your daily food and water intake and count all consumed calories.
The nice thing about it is that as your entering your food throughout the day (I recommend this, of course, over entering it all at the end of the day) you know exactly where you are...if you ate too much for breakfast...if your snack was more like a meal...how many calories you have left to consume for dinner....etc.

This is not something I do all the time....not all day every day by any means, but I will do this for a week or 2 every couple months to keep myself on track. It's easy to get off track and over consume or eat the wrong thing, but this puts me right back on track.

There are other programs like this out there, but this is the one I use. Use any one you like...hopefully the outcome will be the same.

Thursday, April 9, 2009

Interval Training

Here is a sample interval training exercise that you should try.

This cardio routine is based on a 1-10 RPE scale (rate of perceived exertion). The intensity of the workouts and the intervals help you burn calories during and after your workout…It revs up your metabolism!

You can do this workout on the treadmill or eliptical machine. Increase or decrease the incline (or speed) according to the RPE level required. 

LEVEL 5 DOES NOT MEAN INCLINE OF 5…YOUR RPE OF 5 COULD BE A HIGHER OR LOWER INCLINE THAN THAT BASED ON WHAT YOU BELIEVE YOUR 5 ON A SCALE OF 1-10 FEELS LIKE.

 Print the cardio routines out and take them with you to the gym so you know EXACTLY what to do.


 30 minutes of cardio:

Minutes 1-3 warm up at level 1-2                                   

Minutes 3-5 at level 5                        

5-6 at level 2

6-8 at level 7

8-9 at level 2

9-12 at level 7

12-13 at level 2

13-16 at level 6

16-17 at level 2

17-20 at level 7 

20-21 at level 4

21-24 at level 7

24-25 at level 2

25-26 at level 7

26-30 at level 2


There you have it. Do this for a week and increase the duration of the workout every week.

This is good for you!