Thursday, May 31, 2012

Cardio Fusion Series 3

Here is a great workout that I created this afternoon. The workout is designed to be intense, but can be altered or slowed down to any level. Put your game face on and attack this workout as hard as you can! I love it! How perfect for a rainy day right? =)
Cardio Fusion Series 3
Start with one mile of
A)     If you’re on a track – Jog the corners and sprint/stride the straight-a-ways for 1 mile
Or
B)      If you are on a treadmill jog 100 meters, then sprint/stride 100 meters, jog 100, and then sprint 100….for a total of a mile.

·         Next complete 5 minutes straight of stair climbs. (If you are at the gym instead of the track – use the star climber – stair master- or step ups on a raised/safe surface)  Go as hard as you can! If you feel ambitious switch from regular climbs - to hops - to side steps, and back again!

·         Now, find a flat surface and go right into the next 3 moves! Goal is to take AS LITTLE rest as you personally can handle in-between all of these phases of the workout.

1- Start with feet parallel and perform “quick feet” as fast as you possibly can for 8 solid counts, then drop down with your hands by feet, shoot feet out to plank position, then immediately shoot feet back into hands, and pop back up and begin another round of quick feet. (Burpe Style Drill) Perform this move a total of 3Xs

2- Perform a jumping squat in this manner – squat down in a true deep squat. Booty low and weight in the heels, swing arms back during the squat to prepare for the jump.
Now drive arms up and jump up in the air. While in the jump click/touch your heels of your feet to your buttocks, then land and sink way back down into a good squat and power back up.
Perform this squat a total of 8 times.

3- Now go back into 8 full counts of quick feet again – as fast as you can, just as before!
After quick feet - drop down into 4 switching jump lunges. (Meaning Lunge on R leg, then slightly jump/hop and switch legs in air and land in a left leg lunge. Complete 4 lunges, and then return back to 8 counts quick feet.
Perform this sequence 4 full cycles (1 cycle = 8 counts quick feet and 4 jumping switch lunges)

·         Now, return to 5 more minutes of bleacher/stair climber – or if you are inside – stair master, stair stepper or step ups. Keep these fast pace and vigorous!
·         Finish with an 800 meter run around the track or on the treadmill – depending on where you are performing this workout! Run this 800 in a “stride”. Keep knees lifted, and try to maintain a fairly fast pace speed, just on the brink of your sprint. Remember: everyone is different..So run at whatever level YOU PERSONALLY have left! =)

·         Now relax, breathe, stretch, and feel great about the fact that you just powered through an amazing workout! Your body will thank you tomorrow ;)

With your fitness in mind,
Megan =)





Wednesday, May 30, 2012

Cardio - You have options...So Get Moving!!!


Hello friends, I wanted to share some information I have been preparing to add to my "Give Me 5" Fitness Program Booklet. I am also adding this info into a slide presentation I will be giving soon. This post will address the different types of cardiovascular exercise . The options are endless and it just comes down to finding the right fit for you! Make sure that it's something that is enjoyable and you will be more likely to commit to it!  =) Read bellow and explore your options! (Also notice one of my favorite slogans to say to my clients in quotations below!! )
Cardiovascular Exercise
“The Peanut butter to weight training’s jelly”

Running
Running is a great choice for a variety of reasons:
•It doesn't require special equipment (except some quality shoes)
•You can can do it just about anytime, anywhere
•It's high impact, which helps build strong bones and connective tissue
•It gets your heart rate up more quickly than low or no impact exercise
•It helps you burn serious calories, especially if you add hills, sprints or try interval training.
In fact, a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes. The same person would burn about half of that with a brisk walk.  The downside is that it takes time to build the strength and stamina to run continuously and, because it's high impact, it may not work for every person
The Elliptical Trainer
Next to the treadmill, the elliptical trainer is the most popular cardio machine at the gym and it's no wonder.  The elliptical trainer allows your body to move in a natural way, but without the impact of the treadmill.  You can add intensity by increasing resistance and some machines include adjustable ramps and arm handles for added intensity as well.  As a bonus, you can go backwards on an elliptical trainer, adding variety while working your muscles in a different way.
The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
Swimming
Swimming is another great choice because, like cross-country skiing, it's a full body exercise. The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories. Best of all, your joints are fully supported so you don't have to worry about high-impact injuries. It's also great cross-training for other cardio activities.
Step Aerobics
Step aerobics is another great choice, particularly for people who like choreographed workouts, but don't enjoy the jackhammer feel of high impact aerobics.  The step offers intensity without the pounding and it's easy to up the energy by adding risers.
It's also a great calorie-burner, targeting your legs, butt and hips while burning 300-400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.
Zumba!!!!!!
“Ditch the workout - join the party!!!!”  This is the ever famous slogan that Zumba embarks upon. Zumba is exactly what is says; a party atmosphere with intense sweat dripping workouts.
You can burn 320-1145 calories in a Zumba class. It depends on how much you weigh, how hard you work, and the length and difficulty of the class.  Zumba allows you to work at your own pace and push yourself as hard as you feel capable.  The best part is, anyone can do Zumba; you do not have to be a dancer
Walking
Walking is another great choice for cardio because, like running, it's accessible:  You don't need special equipment and you can do it anywhere, anytime.  It's harder to get your heart rate up with walking since it's low impact but, if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.
Adding hills, speed walking or using walking poles can also increase the intensity.  Make sure you walk briskly--pretend you're trying to catch a bus--and keep you head up, back straight and swing your arms.
Jumping Rope
Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise.  A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.
Start by jumping for 1-2 minutes at a time, taking breaks by marching in place and swinging your rope in a figure eight motion.  Continue alternating for 10-20 minutes and, over time, gradually increase the amount of time you jump while decreasing your rests.  You can add variety by trying different foot patterns (jumping on one foot, scissor jumps, etc.).
Cycling
Whether you're outdoors or indoors, cycling is an excellent cardio workout. By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.  What makes cycling even better than other activities is that you can incorporate it into your daily life.  You can ride to and from work or use your bike to run errands around town.  It's also low impact
 

Thursday, May 24, 2012

Express Workout!

In today's "fast pace" society we are always wanting something faster or less time consuming. Here is a fast pace, but short workout you can perform over a lunch hour or within the comport of your own home! All you need is set a dumb bells. Base the weight off your personal fitness level - do what you can tolerate! This is an interval based workout and you are to perform the sequence as fast as you can. I came across this fun little routine through Oxygen . I like to add a sprint or two after the end of a full sequence and before the next. Push yourself and enjoy!

Workout To Go:

Exercise #1: Weighted jump squat
How to: Hold dumbbells at your sides, lower into a squat, then jump into the air.
Reps/time: 15–20 reps

Exercise #2: Mountain climber
How to: Get into a push-up position and rapidly alternate bringing your knees in towards your chest.
Reps/time: 30 seconds

Exercise #3: Glutes bridge with alternating chest press
How to: Lie on your back with feet flat on the floor and a weight in each hand. Lift your hips from the ground, and alternate pressing the weights up.
Reps/time: 15 reps (each arm)

Exercise #4: Weighted burpee
How to: Hold a weight in each hand. Squat down, place the weights on the ground (still holding them), then jump your feet behind you to come into a push-up position. Reverse the move to stand.
Reps/time: 12–15 reps

Exercise #5: Extended-arm plank with row
How to: Get into a push-up position with your feet wide and each hand grasping a weight on the floor. Alternate rowing each arm up.
Reps/time: 12 reps (each arm)

Exercise #6: Invisible jump rope
How to: Jump quickly on the balls of your feet, turning your arms as though skipping, keeping your elbows tight to your sides.
Reps/time: 30 seconds

******Move right from one exercise to the next. When you reach the end, rest for 90 seconds, then repeat twice from the top

Tuesday, May 22, 2012

Getting Creative!

Hey everyone! If you have not noticed, my post lately have been colorful and designed much more in depth than usual. This is because I am creating a "Fitness Book" for each of the participant's in my "Give Me 5" Program to take home with them after our program. While I continue to work on my book during the next few weeks I will continue to share my information on my blog; and of course the pages are designed with color and character for the book! =) Here are some of the many reasons you should get active with cardiovascular activity today!


Why is Cardiovascular Exercise Important? 
The American College of Sports Medicine recommends aerobic exercise, or cardio, for all healthy adults and children. They recommend at least 30 minutes or more of moderate-intensity activity on most days of the week.
_________________

Heart HealthThe American Heart Association declares physical inactivity to be a major risk factor for heart disease. Regular aerobic exercise can strengthen the heart and help improve its efficiency. A stronger heart will be able to pump more blood with fewer heartbeats. Regular aerobic exercise also increases capillary development. An increase in capillaries allows oxygen to reach vital cells in case of blocked or damaged arteries in the body. This ability of oxygen to be rerouted through different capillaries can help prevent heart disease and stroke.
Cancer Prevention – Many studies show that regular exercise stimulates cell growth and can actually help block cancer causing free radicals from developing in the body.
Mental Health – Exercise helps stimulate brain cells and releasing “feel good” endorphins into the blood. Exercise can give you a temporary “feel good high” and help enhance mood and mental alertness!
Weight Control - The American College of Sports Medicine has found that regular aerobic exercise is an important factor in sustaining significant weight loss and preventing weight gain. Controlling weight through healthy eating habits and regular aerobic exercise is an important way to prevent obesity, which is a major risk factor for heart disease, stroke, cancers, high blood pressure and type 2 diabetes.
Thank you to www.livestrong.com for helpful information and motivation!

"Give Me 5" - Exercise Basics You Can Do At Home!

Hey everyone! This is a new fitness program I am creating at the Rec for the WIU Campus Community. It will be a 3 week progressive program with lots of information and demonstration! Here is the event info I have sent out - Take a look and get active!

“Give me 5 – Exercise Basics You Can Do At Home!”
Join us on Wednesdays—July 11, 18, and 25
 12:00-1:00 p.m.
•Are you tired of constantly claiming you will “start that exercise program tomorrow?” Learn exercises and cardio techniques you can do at home with little to no equipment!
•We will show you how to use indoor cardio equipment in the Spencer Student Recreation Center and cover strength-training concepts you can do with your own body weight.
•The “5 Elements of Fitness” (Muscular Strength, Muscular Endurance, Cardiovascular Fitness, Flexibility, & Body Composition) will be discussed in full during the sessions and each participant will receive a fitness guide and information booklet to take home and utilize on their own!
•The best part is—this program is FREE!
Only 15 spots are available and the program is open to the entire campus community!
•Registration opens Monday, June 4, and closes Thursday, July 5. Register online at wiu.edu/fitness under “Upcoming Events”.

Friday, May 18, 2012

"Fitness4Kids - Quincy"


Mackenzie, our Miss Quincy Outstanding Teen and I are working on a monthly fitness series for our platforms. Since we both have childhood obesity as our platforms we have teamed up and developed a montly series called "Fitness4Kids-Quincy."

This program will zone in on 4 major aspects of health - Cardiovascular Fitness, Stregth Training, Flexibility, and Healthy Eating Habits. Local fitness center...s and health care organizations are each adpoting a month to host fitness/ health classes and they are free to the children of Quincy. It is a great way to show the children of Quincy what fitness resources they have and educate them on ways they can be proactive themselves!

It will start in June, as NuFit has adopted that month. The first session will be June 1st at 2 p.m at NuFit in Quincy.

We also have comittments from Vancil Performing Arts Center, Blessing Hospital, the YMCA and the Kroc center so far!

Share this information with everyone you know to help make it a huge success!

With the fitness of our future generations in mind,

Megan - Miss Quincy 2012

HITT Training

Types and Variations of Cardiovascular Exercise
Have Fun With It!!!!!
_____________________________________________________________________________________
The Rage is “HITT” Training.  So, what is HITT Training?
HITT Training – stands for High Intensity Interval Training. This form of cardio is great for burning fat and revving up your metabolism.  A HITT workout often takes less time to complete than a regular endurance based cardio session. With HITT Training you go for a shorter amount of time, but workout at as higher intensity than that of a steady state session; thus burning just as much and usually more calories and fat than you would in a typical endurance based cardio session. This strategy alternates periods of short intense anaerobic exercise with less-intense recovery periods.
__________________________________________________________________
Examples of HITT Training include:
•Sprints with short intervals of jogging or walking in between. For example, 30–40 seconds of hard sprinting alternated with 15–20 seconds of jogging or walking.
•Running or walking bleachers or household stairs while stopping and doing jumping jacks or jumping squats in between every 4 climbs.

•Doing sit ups, pushups, and squats while adding a minute of high pace jump rope in between each round or after a certain amount of sets

•Sprinting as hard as you on the elliptical training for 30 – 45 seconds, or even a minute – then come to a steady state for 30 seconds – Repeat 8-10 times.

***I created This while at The Rec Center Today. I will be adding it to my "Give Me 5" Fitness Program. I will tell you all much more about that later, but for now enjoy this read! =)

-Megan

The Full Court Challenge

Hey everyone! I am so excited to be back on my “BlogSpot” blog. For those of you who do not know, he past month or so I have been blogging on the private blog again due to some requests from clients who wanted the interaction application the other blog offers. We are now all back in one spot now..yahhh!!! I wanted to let all of you know how my “Macomb Community eCHANGE Fitness-A-Thon went….It went GREAT! I was thrilled to have had the opportunity to offer community fitness to the area and even more excited to have had the opportunity to fundraise for the Macomb Schools Physical Education Departments! The school was very happy with the event and we were dead tired after four hours of fitness and fun! Thank you to all who supported the event and made donations to the Children’s Miracle Network.

One of the drills I taught during the “Bootcamp Section” of the Fitness-A-Thon was what I call the “Full Court Challenge.” It is a fun drill that involves running (sprinting if you can), quick feet, planks, jumping and endurance. It is something different that will switch up your routine and I like to throw it into various running workouts to spice them up! You can also do this drill on a football field; which I sometimes do at WIU!

Here is what you do:

-On a basketball court (or grassy areas where you can place markers) start on the baseline -Sprint to the first free throw line and then run back to the baseline (start point)
-Without ever stopping sprint back to that same first free throw line, stop, and do 10 seconds of quick feet (shoulder width apart) as fast as you can
-Drop down and jump your feet out behind you to where you are in a tall plank position. Then jump feet back in by your hands and jump back up to standing (many of you know this as a “Burpe”)
-Once back to standing, do 3 tuck jumps = jumping up in the air you tuck both legs under and click your heels to your buttocks
-Now run to the next line (The Half Court Line) and repeat this whole thing. Back down to baseline, back to half court, drop down after quick feet, burpe, etc., etc. .
-Repeat this on the next free throw line and then the opposite baseline, then finish by sprinting back down across the floor to the original baseline you stared on.

 Go as hard as you can on this! And as usual, Enjoy, Get fit…and most importantly, STAY FIT!! Have a fun and fit day ;)

 -Megan