June Exercise Classes
May 28, 2009 by Jenny Neighbour · Leave a Comment
June offers some great classes at CrossTrain! We have something for ALL fitness levels and remember that you do not need to pre-register for classes…simply show up! Our classes are included with your membership.
JUNE Class Offerings:
Power Pump- This class will be a variety of formats to overload and build muscles. If you want weight lifting for a total body workout and NO cardio moves, then this class is for you! This class is great for MEN & WOMEN of all fitness levels.
Bootcamp - The Bootcamp workout is a fast-paced military style interval training class that incorporates calisthenics such as push-ups, jumping jacks, sit-ups, running drills, and football style drills. Alternating quickly between movements helps to burn calories and fat faster. This method is the most efficient way to increase the intensity of your workouts and still have fun doing it! The environment is designed to keep you going even when you are ready to give up. You are sure to push yourself to your MAX! This class is not recommended for beginners.
Burn-N-Firm- This class was designed by Deb Finnestad, one of CrossTrain’s owners! This class offers a total body sculpting workout and offers deep muscle toning too. You will use all major muscle groups as you tone and tighten your body. This class is perfect for all fitness levels!
Body & Soul- This class will offer a combination of stretching techniques that will strengthen abdominal muscles, back muscles and work on range of motion too! This will give you a chance to slow down your brain and body and work on calming the body while working on breathing and flexibility. This class is a perfect calss for quiet reflection and focus on our Heavenly Father. A sticky yoga mat is recommended…all fitness levels welcome!
Moovin’ & Groovin- If you like to dance and be a little SASSY…this class is for you! Shake and shimmy the inches away! Each class will be slightly different and will have steps from past classes that you may have done before in Repeat the Beat, Soulsweat, or Line Dancing…once you get the hang of it…you’ll be ready to dance and sweat at the same time. Don’t worry if you haven’t done these classes before…all are welcome.
Walking 101- Learn the fundamentals of walking…yes, there is a right way and a wrong way and we want to teach you the RIGHT way to walk toward optimim health. Our goal is to help you increase your endurance so you will successfully complete a 5K (3.2 miles) at the conclusion of this 8-week course. This is not a progressive class…you can drop in anytime. This class will be held off-site at Crestbrook Park in Ankeny.
On Core 10 - This class is back by popular demand. Get minutes of “hard core” work with this 10 minute BURST offered at the end of most exercise classes. All welcome at this one!
Stay On Track This Memorial Day
May 25, 2009 by Deb · Leave a Comment
Happy Memorial Day weekend to everyone! I would guess that most of us have been faced this weekend (or will be today) with a holiday weekend event centered on eating and drinking. It can be a difficult proposition trying to maintain a healthy, balanced food plan when you are faced with creamy potato salad, BBQ spareribs, double chocolate brownies and margaritas!
It IS possible though to make good choices when attending food-centered get-togethers, AND it is crucial that if you do/did overindulge this weekend that you pick yourself right back up and get back on a plan. Remember, eating nutritiously and being calorie-conscious is not a sprint that you are trying to win and then be done with…it is a lifestyle choice for the long haul. So one weekend of overindulging shouldn’t change the hard work you have put in to maintaining your health or the way you live going forward.
In terms of healthy choices, one of my favorite things about summertime and picnics is the grill! Food is often a part of summer parties and events, but the silver lining is there are tons of ways to cook healthy on the grill. One of my absolute favorites is kabobs. They are so easy to make and a great low-fat meal alternative. Just skewer some chicken, shrimp, or beef and throw on some veggies like red peppers, onions, mushrooms, and zucchinis. Brush with a low fat marinade and they are delicious.
You can also just grill vegetables by themselves. They make a great side dish at a family BBQ. I cut up broccoli, carrots, onions, mushrooms, zucchini, green beans, colored peppers, and red potatoes. Stick them in a large zip lock bag and marinate in low calorie Italian salad dressing for a few hours. Toss them in a grill basket and grill them up – it’s a family favorite for us. Fill your plate with grilled vegetables so you won’t be tempted to take extra servings of the more fat-laden, high-calorie dishes.
Sweet potato wedges are another great healthy side dish. Slice your sweet potato into wedges, brush lightly with olive oil and season with sea salt. Grill on tin-foil (the new non-stick tin-foil works well) and they are terrific.
And don’t forget that fruit often grills well too! Fresh pineapple, peaches or plums sliced in half or into thick slices are sweet and healthy treats after they have been grilled slightly.
Another tip when it comes to these gatherings is to always take something that is healthy. This way if there is nothing else there that is on your program you know that you will have at least one healthy choice and you will be surprised how many people will actually thank you!
If you have overindulged or do end up giving into temptation today, get right back on track tomorrow. Up your activity for the next few days and try to double the amount of fruits and vegetables you are eating for the rest of the week. The most important thing is not to beat yourself up about it…much of staying healthy and fit is mental. Fueling your mind with negative thoughts about how you failed will do no good!
Enjoy the rest of the day!
Deb
Are you experiencing the AFTERBURN?
May 23, 2009 by Deb · 4 Comments
In my last update I talked to you about the massive shortcomings of “slow go” cardio workouts for fat loss and began to briefly touch on the benefits of something much more effective – short duration, high intensity exercise.
Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a MUST.
Short duration, high intensity exercise comes in two major forms: metabolic resistance training and interval training. Today, I want to take a DEEP look into the benefits of each.
First up, metabolic resistance training:
Metabolic resistance training is simply “cardio with weights”, and when speaking of the most effective form of exercise for the fastest possible fat loss, this is it!!
In a recent study a 30-minute circuit style metabolic resistance training session was put to the test. The result was a 38 hour increase in metabolism – massive AFTERBURN.
Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of metabolic resistance training, you’d still be burning calories from that workout while out at the movies on Saturday night.
You want to burn calories by watching Saturday Night Live? Now you can. This is the best SNOOZE and LOSE program available!!
Another study showed that those who added metabolic resistance training to a reduced calorie diet burned up to 44% more fat than those who dieted alone.
Don’t get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but once you’ve got that down, metabolic resistance training can really take your results to a whole new level.
Another study compared “slow-go” aerobic exercise to metabolic resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).
In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.
THAT’S the power of metabolic resistance training.
Convinced that metabolic resistance training flat out WORKS? Good. Next up, interval training:
As mentioned in my previous post, interval training is simply a form of high intensity cardio in which you alternate back and forth between periods of high effort and periods of active recovery. If you read yesterdays post it’s what I focused on!
Does it work?
Are you sitting down? If not, take a seat.
You want to know what happened when a research group compared 20 weeks of endurance training vs. 15 weeks of interval training?
While the aerobic/endurance group actually managed to burn more total calories during exercise, the interval training group lost NINE TIMES more body fat. NINE TIMES!!
The clear choice for fat loss is interval training!
And it all comes down to elevated metabolism after your workout is completed – the afterburn.
Are you experiencing the afterburn? If not, I’d start TODAY!!
Have a Blessed & Healthy Memorial Day!
Give me at least 10 comments and I’ll be back with some sample interval and metabolic resistance training formats. Talk to you in the comments section!
Train Hard & Expect Results,
Deb
Sources:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
5 Reasons “Slow-go” Cardio is NOT the way to go!
May 21, 2009 by Deb · Leave a Comment
I have seen so many people lately at the gym spending mindless hours doing the long low intensity workouts thinking they are doing such a great workout, yet they can’t understand why they don’t reach their weight loss goals! I have to clear this up now before anyone else wastes another precious hour of their life! Let me refer to the definition of “insanity”….doing the same thing over and over and expecting a different result….to me that’s exactly what slow-go/low intensity cardio is….INSANE!!
Here’s the deal: if you’re looking to achieve maximal benefit from the time you put into your workouts, long duration “slow-go” cardio is NOT the way to go, and for many reasons.
Here are my top 5:
1. Minimal calories burned — 45 minutes on the treadmill may burn a whopping 300 calories if you’re lucky, the equivalent of ONE TENTH of a pound of fat. Exercise ten hours a week and you might just lose a pound!
This brings me to my next point:
2. Way too much time involved — I don’t know about you, but I don’t have hours and hours of my time to pour into working out each week. In fact, TIME is the number one reason people say they don’t workout out or quit working out! Beyond that, slow-go cardio is:
3. BORING as heck — Sitting on an exercise bike, treadmill, or elliptical staring at the wall in front of me for 45-60 minutes? No thanks.
But perhaps even worse is the fact that slow-go cardio provides:
4. No prolonged metabolic benefit — Did you know that with higher intensity exercise it is possible to continue to burn calories for up to 48 hours post workout? It’s true (and we’ll be discussing this “afterburn” effect in another post very soon). But you know what else is true? Long duration, low intensity cardio provides virtually NO prolonged elevation in metabolism. In fact, with slow-go cardio, metabolism returns to baseline almost IMMEDIATELY following the exercise session.
And finally, the reason that trumps all the others:
5. Minimal fat loss — Minimal calories burned during the session and virtually no additional calories burned afterward = minimal, if any fat loss results. And let’s be honest, the only reason anyone is doing cardio is for the “result”.
So if slow-go cardio isn’t a great solution, what is?
Short duration, high-intensity exercise, that’s what!! Less time, faster results — THAT’S what it’s all about.
And keep in mind, “high intensity” is relative to you. I don’t care if you’re already in great shape or if you’re 40 lbs overweight, you can exercise with intensity.
Moral of the story: sprinting is more effective for fat loss vs. low intensity walking or cycling for hours on end. It also frees up a heck of a lot of time to get home and recover! ….don’t waste your time, get in and get it done and get on with your life…you will be amazed at how these shorter more intense workouts help you to actually reach your goals!
Watch for some sample high intensity interval workouts coming up next blog. I will share with you three of my favorite intervals that I have used on several clients whom I do personal training with. They will be the first to tell you these workouts are fast and furious and get FAST results!! If you have some interval workouts that you have used that have helped you, please share with us…..one can never have too many interval workouts!! Be sure to let me know if you make the switch, and be sure to tell us your results!!
Train Hard and Expect Results,
Deb
Squats, Pushups, and Planks
May 14, 2009 by Aaron Webb · 1 Comment
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Water can boost your metabolism and help you shed pounds
May 14, 2009 by Deb · Leave a Comment
I consider water to be the greatest weight-loss drink in the world. Why? Much of what we perceive as hunger, driving us to overeat, is actually thirst. So for over a decade now I’ve been recommending that clients calculate the number of ounces of water they should drink daily by taking their weight and dividing by 2.
But I confess there wasn’t a lot of research to back up what most of us trainers knew intuitively. Now we have some!
In two studies published in the Journal of Clinical Endocrinology & Metabolism, researchers found that within 10 minutes of drinking about a pint of water, metabolic rates in both men and women begin to increase by as much as 24 to 30 percent. Other drinks tested didn’t have the same effect. Based on these study results, drinking this much water every day could burn 17,400 calories a year, for a loss of five pounds. Now granted, that’s not a lot of weight, but added to all the other benefits of water, the little bit of weight loss is a bonus!!
Remember start drinking your water first thing in the morning and continue drinking all day long. If you are not drinking 1/2 your body weight in ounces, start slowly and increase amount drinking until your body gets used it and you reach that desired amount. Your body will adjust and get used to drinking that much water and you will feel great! Drink up!
Deb
How Your Thoughts Can Help You Lose Weight
May 12, 2009 by Deb · Leave a Comment
The other day, I left for class at 5 AM. I was wearing a short sleeve shirt, no coat and commented that it was warm. It was about 55 degrees out.
The next morning – same routine – the car again read 55 degrees. It was 5 AM, but this time I wore a coat and commented how chilly it was.
Have I lost my mind?
Or do I need a mindset shift?
Here’s the difference. The first day, they called for warmer temperatures. The next, they were calling for a high of 48.
But then that got me thinking; what other aspects of our lives are controlled by our mind?
The answer: EVERYTHING!
If you tell yourself you will always “struggle” with weight loss, you will. You’re right.
If you believe you are “too busy” to exercise and things aren’t going to change. You won’t make the time – you WILL be too busy.
“Whether you think you can, or think you can’t, you’re probably right.” Zig Ziglar
How can we make that adjustment – what we call “the mindset shift?” We need this to be successful on all levels: personal, financial, Spiritual, physical, mental, etc.
In our workout classes, we reframe the words “I hope,” “I can’t,” “I wish I could.” There is nothing positive about these statements.
Think about your own life. A UCLA study showed that kids heard the word “no” over FOUR HUNDRED times each day. Think that influences their thoughts? Of course it does!
For instance, when things go wrong, instead of criticizing yourself, work on focusing on the positive, like your strengths, and talents.
Try reframing your thoughts:
Instead of: “I can’t be successful at weight loss, I have tried so many times in the past-I just wish I looked like my friends.”
Try: “I am in complete control of my body and fueling it with the most nutritious foods that will allow me to feel even better and lose fat.”
Imagine thinking THAT each morning vs. the first statement!
We simply need a mindset shift. Our minds play funny games and it’s often because of the continual negative messages we hear and the blame we put on others. But in reality, no one can “fix” you, but you.
So back to this weather thing – surely you’ve experienced it, 55 degrees in the winter is warm, but 55 degrees in the summer, is freezing. Our mind plays tricks on us. But just like you are in control of the foods you put into your body, to fuel your muscles, cells, etc, think of the messages you read and hear as fuel for your brain. Your brain needs the right fuel too.
Feed it junk, and you’ll have junky thoughts….we must change our “stinking thinking” if we really want to change.
Change your mind and you will improve 110%.
Oh yeah, and I’m not simply saying thinking about being leaner will solve the problem, and make you leaner; you need to also put those thoughts into action with the right exercise and food choices. If we can change the way we think and then put action to our thoughts we will bring about positive change. I challenge you to give it a try. Try changing something you are normally negative about and change it to a positive affirmation or goal and say it everyday for 1 month….I bet you will be amazed at how you can start to change and how you just might reach those goals after all!
Leave me a comment and let me know what you changed and how it went!
Deb
Bathing suit season is almost here- Are you ready?
May 11, 2009 by Deb · Leave a Comment
How have you treated your body this winter and spring? Have you continued to feed your body the nutrient it needs, workout just as hard as always, and stay lean? Here are ten tips that can help you get into the best shape of your life; it’s not just about looks, staying in shape is about health. Fortunately, the two work very well together.
1. SELF-MONITOR: You need to write down what you are putting into your body. Otherwise you’ll have no gauge as to whether or not something is working. It can be a simple diary where you record the foods you eat, the times you eat them, and the portions. This simple tip alone can help with fat loss success.
2. PLAN AHEAD: If you fail to plan, plan to fail. Planning for success is like printing out directions to an unknown location. It tells you how to get from point A to point B. That’s what a plan does when you’re trying to change your body as well. Need some help with planning? Download a blank food journal and write out the meals you plan to have for the week, and from this make out your grocery list. This will not only help you to plan out your meals but it will also prevent you from buying items that are NOT on your shopping list….saving you money too!
3. EAT MORE FRUITS AND VEGETABLES: This one is a no brainer. The more color in your diet, the better off you’ll be. Your body thrives on the variety of nutrients in fruits and vegetables and research has even shown that those who eat more fruits and vegetables each day have lower body fat levels and lower BMI’s. Aim to have at least 1 fruit and/or vegetable with every single meal and snack.
4. EAT BREAKFAST: Nothing fancy here, just don’t miss this meal. And it’s a great way to load up on veggies–throw some in an omelet, have a piece of fruit and some oatmeal on the side and, wala, you’ve fed your body everything it wants for optimum physical and mental performance!
5. MOVE MORE: Of course I want you to do targeted workouts with weights, intervals, and some basic cardio…but in general, just move as much as possible. If you are a desk jockey, like most of us, get up every 60 minutes and walk around. Walk or bike whenever you can instead of driving. Every little bit of physical activity helps, so move as much as possible.
6. TRY INTERVALS: Kick up the intensity of your workouts. If you’re currently active, try spicing up your daily routine with sprints, running bleachers, full body training in the gym with no more than 30 seconds between sets, and things along those lines. If you’re currently inactive, work within your limits – only you know what you can do. I’m not suggesting running bleachers if your only current activity is getting out of bed in the morning. If it’s safe for you to do so, though, kick up the intensity!
7. DRINK MORE WATER: I can not emphasize this one enough. Stay well hydrated at all times. This is particularly true as it starts heating up outside. Drink more and drink often–and always keep the beverages calorie free!
8. WEIGH AND MEASURE: Eyeballing your portion sizes is a recipe for disaster. Be sure you are using your hand as your guide…..it can be really easy to over do it if you are not paying close attention to your hand as your guide for servings…if you eat 2 servings be sure to track it as 2!
9. FEED YOUR BODY WITH THE PROPER AMOUNT OF CALORIES: There’s no way around this one; when you’re trying to lose fat, you need to take in less calories than your expending. Ideally you’ll be burning through a ton of calories during your intense exercise bouts, but you also need to watch that food intake. You can quickly wipe out a hard workout session with a few extra bites and sips of different foods….I know you can out eat ANY workout!!
10. WRITE YOUR GOALS DAILY: This is absolutely imperative for success–and not just with fat loss, but with everything you do in life. You should have short term, daily goals, and long term goals for your health, business, finances, etc. Here’s a tip–write your daily fat loss goals on the top page of each day in your diary like this “I have xx % body fat by July 1 at 8 AM” or “I weight xxx lbs by July 1 at 8 AM” Try it out and you’ll see the difference. Remember, every single day you either do things that get you closer to your goals or do things that take you further away. Where do you want to be in 16 weeks? I hope your answer is CLOSER!!
I’d like to know your tips……please write me a comment so we all can hear what helps keep you staying healthy and in shape. When I get 5 comments I’ll jump back in with feedback! What are you waiting for?? Start writing!
Deb
How to Calculate Your Body Fat Percentage
May 6, 2009 by Deb · Leave a Comment
We use Body Fat % instead of BMI or your body weight to measure your success and I have found this formula to be pretty accurate to calculate body fat. They are within +/- 3% of the real value. All you will need is a tape measure, a piece of paper, pencil or pen and a calculator.”
A common response in our forum is that this is too complicated. Many of us estimate progress by the mirror, the belt or the tightness of the button on the jeans. This is also a great way to measure success but this will give you numbers that will KEEP you motivated when you see your success!