1 hour on the Jacobs Ladder

Keep your back straight

Abs in tight

And Breathe!!!

Remember, you control the Jacobs Ladder and how fast or slow you want it to move!

**see a trainer for more specifics

Happy Climbing!

How much water should you drink on a daily basis?

The answer is half your body weight (in ounces ofcourse) of pure water! not including the water you drink while working out.

For example:

150lbs

75 ounces of water

Thats about a gallon of water a day.

So drink up!

3 Rounds

10 Stairs (skipping steps)

20 Burpees

30 KTE

40 Squats

50 KBS

40 Stationary Lunges

30 Squat Thrusters

20 Pushups

10 Jump Dips

**Ask a personal trainer for more information on these particular exercises

So the next time you’re not feeling like working out…say this mantra: “Fat sleeps, Fat sleeps, Fat sleeps”

The more fat on your body, the tired you are. Makes sense right?

Don’t give in! Get moving!

We get questions all day every day about what to do for cardio.  There isn’t 1 perfect answer because everyone is different. I will offer some advice on what has worked in the past (and presently) for many people.

First and foremost: first thing in the morning on an empty stomach. Why? your body has been resting for atleast 8 hours (hopefully), and you haven’t eaten in approximately 10 (if you do it right and didn’t pay a visit to the fridge late at night). Your body will turn to its fat storage on your body for energy rather than the food you may have eaten through out the day if you did cardio at night.

(So….yes this means get your butts out of bed!)

Don’t be confused, if you can’t do cardio in the morning by all means, still do it when you can! I’m just offering some advice on how to really dig in to that hard to reach fat!!

Here are some other tips:

1) Stay on 1 machine (preferably the treadmill) for ATLEAST 45 minutes…60 minutes for maximum fat loss!

(don’t be that person who does 15minutes on the elliptical, 15 minutes on the bike, then 15 minutes on the treadmill) You’re not a bunny rabbitt

2) Keep your heartache in maximum fat burning zone. This varies like I said depending on the individual (so ask a trainer!)

Running intervals and climbing hills is a great way to mix it up during the hour and keep your body moving!

hmm… what else…OH!

3) Don’t hang on to the treadmill when your walking. Seriously? Do you walk with a walker in real life?

Work up a good sweat, seriously!  if you got yourself out of bed that early you might as well make it worth it!

I have a love/hate relationship with the Biggest Loser. One of my biggest pet peeves about this show is that the claim to focus on the contestants so-called journeys–and they still do a good job of getting us to cry. However, Its when they cut to the a product placements that kills me. This solidifies the fact that this is a television show and advertisers need their moment to shine.

Another big problem I have with this show is that they don’t reiterate to the viewers that these people are taken AWAY from their lives and temptations and thats why they are losing crazy amounts of weight.

Think about it: If you were taken to a secluded island away from any distractions, family, fast food temptations, work, friends, etc. YOU WILL LOSE WEIGHT TOO!

I wish they’d talk more about how difficult it is to lose that weight in a normal environment. Instead I hear “if I can do this, so can you!!” B** Sh**

Losing weight is as easy as you make it. Unfortunately for many people, the constant temptations around them prohibit the amazing results. It can happen, but its gonna take some serious discipline.

What do I like about the Biggest Loser?

They weight train

They eat right

They do cardio

Calories in vs. Calories Out

Thats what I like because its what we as trainers preach every single day.

Theres no drug or special drink that will do it for you. If there was, no  one would be fat.

Yes! Yes! Yes!

Nothing better than a well balanced breakfast to kick start your day. I never understood why people ate oatmeal or grits. I was sugary cereal kinda gal until I truly understood the kind of power that oatmeal has on the body. The truest, most solid source of quality carbohydrates and fiber–not to mention totally yummy.

But don’t get caught up in the “instant” “maple & brown sugar” flavored nonsense on the shelves. Buy the oatmeal in the tubs and flavor it yourself. Add nuts for protein, sprinkle vanilla or chocolate protein powder, or enjoy along side an egg white omelet.

Oatmeal is where its at.

Enjoy!

21. 15. 9

Squat Thrusters

Pull ups

Pushups

10 KBS

8 deadlifts

7 DB Press

6 Box Press (Bench)

5 Power Cleans

Renegades

Cross Row Press

Situps

**See a trainer for more details

5 mile run

15 lunges

25 burpees

35 squats

45 wall balls

55 KTE (knees to elbows)

Please see a trainer for more information on this weeks challenge!

Ok, so now summer is officially over. Many people are taking their seats at the local sports bars, others are planting themselves in front of a television to part take in the ever so popular “football season”.

What these individuals don’t notice is the amount of calories they are consuming in 1 single sitting.

Don’t get me wrong, I like to enjoy a bucket of wings just like the next person–but its what you do AFTER the food fest that means the most. GET MOVING!

You can have your football treats but remember, you’ve gotta “pay to play”

No matter the hangover

No matter the food comas

Bottom line is you’ve just consumed thousands of calories, so get moving!