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.

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!

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.

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!

30 Minute Fit

There is a new class at Scott Fitness and I am the instructor.

It's Tuesday nights at 8pm at SF 1.5

This class is awesome and has proved to be an ass kicker the last 2 weeks.

First, this is a class that changes every single week. My hope for changing the format is so that the attendants (that's you!) are inspired to mix part or all of this routine into their own weekly workout. 

Also, since the class is continually changing your body is changing too. Doing the same thing over and over and over and over again will not give you the results that constantly changing your workout does....and you won't get bored either.

The first week we did sets of push ups, squats, skull crushers and an ab sequence. 

Last Tuesday we did one minute intervals of pushups, burpees, crab walk, squats, etc.

Come see what we'll do next week!

See you there.

QUALITY not QUANTITY

I had a client tell me recently that he started keeping track of his calories in an online calorie counter. I think those are great and there are many to choose from...if you want to know more about them, just ask.

Ok...so he showed me his daily calorie intake and this is basically how it read.
breakfast: poptart
snack: soda
snack: soda
snack: candy bar
lunch: subway

Ok...so while I am happy that he is now in the world of counting calories...I would say incorporating whole foods is a must. I think he only had consumed 800 calories so far that day....but it was 800 calories of NOTHING. Where are the vegetables? fruit?
I see sugar and processed meat....and more sugar...I am not saying you should never have a candy bar, but sandwich the candybar between two salads and I'll allow it.

So he may be staying within his calorie window for the day, but he is not putting anything good into his body.

The quality of the food we eat is very important. I don't even agree with the reports that show you the 'healthier' options at a fast food restaurant. Fast food should not be considered food...it is made up of all things bad. Sugar, high fructose corn syrup, salt, etc etc etc.

So take a closer look at your daily menu...Are you consuming mostly whole foods or processed foods?

Good to Know

Top ten worst foods of 2009

user
by FatFighterTV, on Tue Feb 24, 2009 12:20pm PST


From an astonishing amount of calories to several days' worth of fat in one meal to over the top levels of sodium, this is one place you don’t want to see any of your favorite foods.

Every year, the Center for Science in the Public Interest (CSPI) comes up with its list of the Top Ten Worst Foods and I always look forward to it. Once in awhile I find out I’ve enjoyed one of the “worsts” (and stop immediately!). But this year, I’m happy to report I have not indulged in anything on CSPI’s list for 2009.

1. Pepperidge Farm Roasted White Meat Chicken Premium Pot Pie - There are 510 calories and 9 grams of saturated fat in this baby. Oh wait - that’s just for half a pie. The whole thing has 1020 calories and 18 grams of saturated fat.

2. Romano’s Macaroni Grill Spaghetti and Meatballs with Meat Sauce - This dish will set you back a staggering 2,430 calories and nearly three days’ worth of saturated fat (57 grams) plus 5,290 milligrams of sodium - more calories and saturated fat than two Macaroni Grill Tuscan Rib-Eye steak dinners.

3. Progresso Traditional, Vegetable Classics, and Rich & Hearty soups - Half a can averages more than half of a person’s daily quota of salt. Instead, CSPI says try Progresso’s Health Favorites reduced-sodium soups with up to 50 percent less salt. Also, see: Hidden sodium in foods you wouldn't think to check.

4. Dove Ice Cream - A half cup has about 300 calories and an average of 11 grams of saturated fat - that’s half-a-day’s worth of the bad stuff. You may be better off with these 5 frozen treats under 100 calories.

5. The Cheesecake Factory Chris’ Outrageous Chocolate Cake - It’s layers of chocolate cake, brownie, toasted coconut pecan filling, and chocolate chip coconut cheesecake. CSPI found each five-inch-high slice weighs three-fourths of a pound and has 1,380 calories, 32 teaspoons of sugar, 33 grams of saturated fat and 5 grams of trans fat. Yikes!

6. Smoothie King’s Grape Expectations II - It’s one of Smoothie King’s “Snack Rights” with 550 calories in the 20-ounce size and 1,100 calories in the 40-ouncer. Proof that not all smoothies are good for you (but these are).

7. Pop Secret Movie Theater Butter Popcorn Snack Size Bags - Just one snack-size bag has 11 grams of bad fat, 7 of which are trans fats. Instead, CSPI says choose Orville Redenbacher’s Smart Pop or Smart Balance Smart ’N Healthy - both are made with no partially hydrogenated oils. Also, see this review of microwave popcorns from Consumer Reports.

8. The Starbucks Venti (20 oz.) Caffè Mocha with whole milk and whipped cream has 450 calories and 13 grams of bad fat - more like a Quarter Pounder with Cheese in a cup. But you can lose all the bad fat and all but 170 calories if you order a tall (12 oz.) with nonfat milk and no whipped cream.

9. Chipotle Chicken Burrito - With rice, pinto beans, cheese, chicken, sour cream, and salsa, you get 1,040 calories and 16-1/2 grams of saturated fat - the same as three Subway Steak and Cheese 6-inch Subs. Plus the burrito comes with 2,500 milligrams of sodium! Ordering it without cheese or sour cream cuts the saturated fat to 3-1/2 grams, but you still end up with 810 calories and 2,300 milligrams of sodium. Ay Caramba! Here's another burrito that will shock you.

10. Cold Stone Creamery’s Gotta Have It Founder’s Favorite - 12-ounces of ice cream, pecans, brownie pieces, fudge, and caramel adds up to a whopping 1,600 calories and 42 grams of saturated fat. That’s about the same as five single-scoop ice cream cones. And watch out before you have this frozen concoction.