This will be my last post on this blog. All the old workouts have been moved to the new website(www.flashpointfit.com) and all new posts will be on there as well. Come check it out and feel free to leave any comments or suggestions!
-AY
Friday, March 26, 2010
Monday, March 8, 2010
Overcoming Obstacles/Legs Workout
You know those days when everything goes wrong? Everyone has them. It could sound alot like this...You sleep through your alarm clock so you miss breakfast, yourre late for work, Its a friends bday so you choose to bday cake for lunch instead of what you packed, you get into a fight with your significant other so your angry at the world, then by the time you get home yourre running on fumes and all you want to do is crawl into bed instead of workout. Yep, lifes full of obstacles. Little roadblocks that are just waiting to derail us from our goals. Im pretty understanding as a trainer.
We all have bad days. So I usually give my clients two choices-A. You can use your workout to forget about the stress of the day or B. You can do your workout and just be angry the whole time. :) Either way you have to do the workout. 9 times out of 10, after your happy workout juices start flowing, you'll be happy you completed the workout. But if I let you go home and drown your sorrows in a tub of ice cream, youll not only be taking steps back from your workout success but youll have one more reason to be pissed at the world when your clothes start getting tighter and you lose all the muscle tone youve gained.
The truth of the matter is lifes not going to stop once you make the decision to lose weight. People are still going to ask you to go out to eat, you're still going to get injured, your still going to have fights, but its how you view these obstacles that really determines whether youll be succesful in the end. This is why Im always preaching that planning is so important. Heres some tips to help you on your rough days:
1. Make sure to pack your lunch so you wont be tempted to snack during the day. And, make sure your snacks are healthy vegetables not chips. Youll end up feeling full and satisfied longer and you wont be wasting meals on empty calories.
2. If you've had a craptastic day and you think downing 1200cal of ice cream are going to make you happy, really think about it. Is it worth all the work your going to have to do in the gym to burn it off? Do you really want to have to go buy new larger sized clothes because you've already thrown out all your fat clothes since you've lost weight?
3. If your feeling burned out get on the treadmill anyways. Half the battle is talking yourself into it. Once you've started its usally alot harder to talk yourself out of it. And if your still battling with your self, break your workout up. Keep telling yourself you'll do five more min.
4. Think of your workouts as training instead of just working out. Every workout should help you to improve on something you were unsuccessful at in the previous workout.
5. Surround yourself with a support network who will never let you back out of a workout.
6. Make your gym a drama free zone. Tell yourself that you have one hour to workout that is completely yours. For that hour, all problems you are having should be left outside until you've finished your workout.
Most of all remember how badly you want this! Think of how happy you are with the successes youve had in your workouts and use this to drive you whenever friends try to derail you or life seems unbearable.
5 min-Jump rope broken into 1 min intervals (1min all out pace, 10 sec rest, 1 min all out etc.)
Warmup Ladder(Start with 20 reps then work all the way down to 1 rep. So..first set will be 20 for all, then 19 for all etc.) Move quickly from one exercise to the next.
Low squat jacks(Keep in a low Squat position as you jump in and out with legs)
Crossover Pushups(Cross right hand behind left as you move left out past your shoulder so body is at angle. Do one Pushup then repeat to other side. Each pushup is one rep)
In out Crunches(Bring knees in as you crunch together, as you drop shoulders to the ground push your legs out straight)
High Knees to Burpee(5 high knees to one burpee-counts as one rep)
Complete circuit 2x(Move quickly from one exercise to the next. Breaks should be no longer then 20 sec. Take a 30 sec break after circuit is completed)
30 reps-Forward lunge to reverse hops with burpee(Lunge forward twice, get into squat stance and jump backwards 3 times, then place hands on the ground and kick legs back. (Thats one rep) Jump Back up and repeat.)
15 reps each leg-Single Leg Squat with reverse reach
20 reps each leg-Static Lunge to Plyo Lunge(static lunge 5x followed by to jumping lunges. Repeat on same leg til you get to 20)
15 reps each leg-Step up to reverse lunge with single arm twist(With weight, step up onto bench or stair with right leg and press weight over head. Step off bench and into reverse lunge with right leg and twist upper body to side while holding weight out to side. Repeat)
30 reps each leg-Single Leg Bridge
30 reps-Plie Squat Jumps
1min-Plank
We all have bad days. So I usually give my clients two choices-A. You can use your workout to forget about the stress of the day or B. You can do your workout and just be angry the whole time. :) Either way you have to do the workout. 9 times out of 10, after your happy workout juices start flowing, you'll be happy you completed the workout. But if I let you go home and drown your sorrows in a tub of ice cream, youll not only be taking steps back from your workout success but youll have one more reason to be pissed at the world when your clothes start getting tighter and you lose all the muscle tone youve gained.
The truth of the matter is lifes not going to stop once you make the decision to lose weight. People are still going to ask you to go out to eat, you're still going to get injured, your still going to have fights, but its how you view these obstacles that really determines whether youll be succesful in the end. This is why Im always preaching that planning is so important. Heres some tips to help you on your rough days:
1. Make sure to pack your lunch so you wont be tempted to snack during the day. And, make sure your snacks are healthy vegetables not chips. Youll end up feeling full and satisfied longer and you wont be wasting meals on empty calories.
2. If you've had a craptastic day and you think downing 1200cal of ice cream are going to make you happy, really think about it. Is it worth all the work your going to have to do in the gym to burn it off? Do you really want to have to go buy new larger sized clothes because you've already thrown out all your fat clothes since you've lost weight?
3. If your feeling burned out get on the treadmill anyways. Half the battle is talking yourself into it. Once you've started its usally alot harder to talk yourself out of it. And if your still battling with your self, break your workout up. Keep telling yourself you'll do five more min.
4. Think of your workouts as training instead of just working out. Every workout should help you to improve on something you were unsuccessful at in the previous workout.
5. Surround yourself with a support network who will never let you back out of a workout.
6. Make your gym a drama free zone. Tell yourself that you have one hour to workout that is completely yours. For that hour, all problems you are having should be left outside until you've finished your workout.
Most of all remember how badly you want this! Think of how happy you are with the successes youve had in your workouts and use this to drive you whenever friends try to derail you or life seems unbearable.
5 min-Jump rope broken into 1 min intervals (1min all out pace, 10 sec rest, 1 min all out etc.)
Warmup Ladder(Start with 20 reps then work all the way down to 1 rep. So..first set will be 20 for all, then 19 for all etc.) Move quickly from one exercise to the next.
Low squat jacks(Keep in a low Squat position as you jump in and out with legs)
Crossover Pushups(Cross right hand behind left as you move left out past your shoulder so body is at angle. Do one Pushup then repeat to other side. Each pushup is one rep)
In out Crunches(Bring knees in as you crunch together, as you drop shoulders to the ground push your legs out straight)
High Knees to Burpee(5 high knees to one burpee-counts as one rep)
Complete circuit 2x(Move quickly from one exercise to the next. Breaks should be no longer then 20 sec. Take a 30 sec break after circuit is completed)
30 reps-Forward lunge to reverse hops with burpee(Lunge forward twice, get into squat stance and jump backwards 3 times, then place hands on the ground and kick legs back. (Thats one rep) Jump Back up and repeat.)
15 reps each leg-Single Leg Squat with reverse reach
20 reps each leg-Static Lunge to Plyo Lunge(static lunge 5x followed by to jumping lunges. Repeat on same leg til you get to 20)
15 reps each leg-Step up to reverse lunge with single arm twist(With weight, step up onto bench or stair with right leg and press weight over head. Step off bench and into reverse lunge with right leg and twist upper body to side while holding weight out to side. Repeat)
30 reps each leg-Single Leg Bridge
30 reps-Plie Squat Jumps
1min-Plank
Monday, March 1, 2010
Bringing Sexy Back
The theme for this months workouts is "Bringing sexy back!" :) Its time to do a little spring cleaning with your workouts and your diets. Throw out all your junk food and sweets and focus on eating lean meats and vegatables. The only way your going to drop those last few layers of winter fat is by making sure your diet is as clean as possible. This means no more excuses. I don't care if your friends want to eat 3 donuts from the supermarket, thats not an excuse for you to have one too.
Were also going to be increasing the intensity this month. Every workout you should be pushing yourself to the max. Make sure your getting your workouts in at least 6x a week. The more you do it, the more youll start to get a feel for what your capable of and how hard you can push yourself. Everyone has their own pace, so even if you can't run you better be pushing yourself to walk or ride your bike a little bit faster every day. Have you noticed those people in the gym who are barely peddling and reading the paper? Theyre the same weight day in and day out. I want you to challenge yourself to not only get your cardio and weights in everyday, but also to get as much activity in as possible. The more you do the more calories youll be burning.
Todays workout will be focused on the booty and the core. Use whatever weights you feel comfortable with and make sure to use proper form. Record your results in your workout log.
1 min-Squats
15 reps-Burpee to pushup to press
1min-Sumo Squats
Plyo Lunges-20 reps
1 min-Plank
1 min-7% incline 6.5 sp
Rest 20 sec Repeat 2 more times
10 reps each leg-Sgle leg Squat to side jump and burpee
50 reps-Walking Lunges
1 min-Mtn Climbers
40 reps-Lying Hip Bridge w/ alt leg lift(Like your walking)
15 reps each leg-Reverse Lunge W/ Twist to Front Kick
1 min-Wall Sit
1 min-7% incline 6.5 sp
Rest 20 sec REpeat 2 more times
Were also going to be increasing the intensity this month. Every workout you should be pushing yourself to the max. Make sure your getting your workouts in at least 6x a week. The more you do it, the more youll start to get a feel for what your capable of and how hard you can push yourself. Everyone has their own pace, so even if you can't run you better be pushing yourself to walk or ride your bike a little bit faster every day. Have you noticed those people in the gym who are barely peddling and reading the paper? Theyre the same weight day in and day out. I want you to challenge yourself to not only get your cardio and weights in everyday, but also to get as much activity in as possible. The more you do the more calories youll be burning.
Todays workout will be focused on the booty and the core. Use whatever weights you feel comfortable with and make sure to use proper form. Record your results in your workout log.
1 min-Squats
15 reps-Burpee to pushup to press
1min-Sumo Squats
Plyo Lunges-20 reps
1 min-Plank
1 min-7% incline 6.5 sp
Rest 20 sec Repeat 2 more times
10 reps each leg-Sgle leg Squat to side jump and burpee
50 reps-Walking Lunges
1 min-Mtn Climbers
40 reps-Lying Hip Bridge w/ alt leg lift(Like your walking)
15 reps each leg-Reverse Lunge W/ Twist to Front Kick
1 min-Wall Sit
1 min-7% incline 6.5 sp
Rest 20 sec REpeat 2 more times
Tuesday, February 23, 2010
6 easy steps for staying on track
Summer is almost upon us Flashpointers! Most people end up breaking their new years goal of getting in shape by Febuary. This is your year to stick to your goals! Here's a couple helpful tips to make sure you stay on track all the way to the finish line.
1. Plan, Plan, Plan
You plan meetings and school functions, workouts are no different. Set one day aside every week to write out exactly what you will be doing for cardio and weights and what time you will be working out every day. This way you can mentally prepare yourself for the workout.
2. Track
If you don't know where you started, you'll have no idea if you've progressed in your workouts. Track everything you do in your workouts, from the weights you used, to how many reps you did and what incline your tradmill was at. This way, you can look back and see where you have improved at. Also, makle sure you are taking measurments every three weeks to give yourself a good idea if your workouts are giving you the results you want.
3. Goals
Rememeber to set goals along your journey. Most people set goals to far out and become frustrated because their not getting there fast enough. If your goal is to lose 100 lbs, it seems unacheivable, but if you break it down it goes by alot quicker. So this week your goal is to lose 4 lbs. But if you don't achieve it, dont view it as a setback and throw it all away on a all night icecream binge. Some weeks will be 2lbs and some will be 4lbs. But in the end its how much body fat your losing not the weight. So remember to keep track of how your clothers are fitting. Thats one of the best indicators that your workout goals are still on track.
4. Fuel your Body
The biggest killer of almost any fitness related goal is your diet. If your gonna to kill yourself with hours at the gym, don't go home and down a whole box of twinkies. Throw out all the crap in your kitchen thats packaged and sugar filled and you'll be amazed at how quickly your energy levels will rise and the body fat will start dropping.
5. Switch it up
If your workout routine is boring you or youve stopped seeing results, remember to add some variety. You have to challenge your body to continually see results and the longer you've been working out, the harder you'll have to push yourself. Beginners usually see results extremely quickly but become frustrated after a few months when weight loss results begin to slow. To avoid a plateau, keep pushing yourself. Up the weights you are using, change up how many reps you are doing, do intervals on the treadmill instead of 30 min at the same speed. Even better, take your workouts outside and get a change of scenery. Hiking burns about 500 cal an hour, throw in some random pushups along the trail and youll have a complete workout!
6. Have fun and treat yourself
Getting in shape is not always enjoyable, but finding things that you do enjoy makes it easier. Go for bike rides, do body weight exercises, take a poolates class. There isnt just one way to get in shape, its finding something that works for you and sticking with it. And when you do get the results you want, remember to reward yourself with something. New clothes, a trip, something that says you worked hard to get where you are! Just rememeber not to settle. You'll come across alot of obstacles along the way, and alot of haters who wont want you to succeed. But you deserve to lead a healthier lifestyle and the only one that can prevent you from getting there is yourself!
-AY
1. Plan, Plan, Plan
You plan meetings and school functions, workouts are no different. Set one day aside every week to write out exactly what you will be doing for cardio and weights and what time you will be working out every day. This way you can mentally prepare yourself for the workout.
2. Track
If you don't know where you started, you'll have no idea if you've progressed in your workouts. Track everything you do in your workouts, from the weights you used, to how many reps you did and what incline your tradmill was at. This way, you can look back and see where you have improved at. Also, makle sure you are taking measurments every three weeks to give yourself a good idea if your workouts are giving you the results you want.
3. Goals
Rememeber to set goals along your journey. Most people set goals to far out and become frustrated because their not getting there fast enough. If your goal is to lose 100 lbs, it seems unacheivable, but if you break it down it goes by alot quicker. So this week your goal is to lose 4 lbs. But if you don't achieve it, dont view it as a setback and throw it all away on a all night icecream binge. Some weeks will be 2lbs and some will be 4lbs. But in the end its how much body fat your losing not the weight. So remember to keep track of how your clothers are fitting. Thats one of the best indicators that your workout goals are still on track.
4. Fuel your Body
The biggest killer of almost any fitness related goal is your diet. If your gonna to kill yourself with hours at the gym, don't go home and down a whole box of twinkies. Throw out all the crap in your kitchen thats packaged and sugar filled and you'll be amazed at how quickly your energy levels will rise and the body fat will start dropping.
5. Switch it up
If your workout routine is boring you or youve stopped seeing results, remember to add some variety. You have to challenge your body to continually see results and the longer you've been working out, the harder you'll have to push yourself. Beginners usually see results extremely quickly but become frustrated after a few months when weight loss results begin to slow. To avoid a plateau, keep pushing yourself. Up the weights you are using, change up how many reps you are doing, do intervals on the treadmill instead of 30 min at the same speed. Even better, take your workouts outside and get a change of scenery. Hiking burns about 500 cal an hour, throw in some random pushups along the trail and youll have a complete workout!
6. Have fun and treat yourself
Getting in shape is not always enjoyable, but finding things that you do enjoy makes it easier. Go for bike rides, do body weight exercises, take a poolates class. There isnt just one way to get in shape, its finding something that works for you and sticking with it. And when you do get the results you want, remember to reward yourself with something. New clothes, a trip, something that says you worked hard to get where you are! Just rememeber not to settle. You'll come across alot of obstacles along the way, and alot of haters who wont want you to succeed. But you deserve to lead a healthier lifestyle and the only one that can prevent you from getting there is yourself!
-AY
Tuesday, February 16, 2010
My Tuesday Fun Day
Whats up everyone! So, its been a little hectic lately, so today to show you guys I workout just as hard as I make you guys and my clients do, I'm giving you a taste of what my personal workouts look like. I switch my workouts up alot, but they usually follow a theme or focus on whatever body parts I need strengthened. Since I will be climbing Mt. Rainier in a couple of months, most of my workouts have been geared toward strengthening my whole body, but especially my legs, shoulders and back, and building up my endurance.
This morning I did Hill Intervals on the Treadmill for 40 min. Usually I start out at about 4.0-4.2 speed and 4% incline to warm up for 5 min then every 5 min Ill move up 2% till I get to 12% incline then Ill alternate between 10% and 12% for the remainder of the time.
This evening I did a timed interval focusing on legs and chest:
I try to complete as many rounds as I can in 20 min. This was the first time Ive done this workout and I did 3 sets with amazingly perfect form. :)
10 reps-Medicine ball cross over pushups
10 reps-60 lb Barbell Front Squats
10 reps each leg-Step ups onto workout bench with 55lb backpack
10 reps-Decline Pushups of bench w/ alternating knee to elbow
20 reps-Mtn Climbers(each time your right foot comes forward is one rep)
10 reps-Burpee dropdown to surfer get up and staggered hop(alt bringing a different foot forward with each rep)
15 reps-reverse crunches
Then I stretch out for ten minutes, grab a drink or what not and I finish up my workout with 20 min of Sprint intervals on the treadmill. Going all out for 40 sec and resting for 1 min.
So there you have it, my awesome workout. Do you have to workout this way to get results? No. I push myself pretty hard and this is what works for me. As long as you find something you enjoy and stick with it you'll get results. I mean really stick with it too. Don't go for a walk once a week and wonder why you are not getting results. Really push yourself. Everyone has a different level. If you arent able to lift weights, do body weight squats, pushups of the counter or crunches on the ground. Body weight exercises are even excellent for people who are already in descent shape. I can think of dozens of ways to manipulate an exercise to make it more difficult. Don't be afraid to get up and workout. This is your year to get in shape, take advantage of it while you still have a chance too!
This morning I did Hill Intervals on the Treadmill for 40 min. Usually I start out at about 4.0-4.2 speed and 4% incline to warm up for 5 min then every 5 min Ill move up 2% till I get to 12% incline then Ill alternate between 10% and 12% for the remainder of the time.
This evening I did a timed interval focusing on legs and chest:
I try to complete as many rounds as I can in 20 min. This was the first time Ive done this workout and I did 3 sets with amazingly perfect form. :)
10 reps-Medicine ball cross over pushups
10 reps-60 lb Barbell Front Squats
10 reps each leg-Step ups onto workout bench with 55lb backpack
10 reps-Decline Pushups of bench w/ alternating knee to elbow
20 reps-Mtn Climbers(each time your right foot comes forward is one rep)
10 reps-Burpee dropdown to surfer get up and staggered hop(alt bringing a different foot forward with each rep)
15 reps-reverse crunches
Then I stretch out for ten minutes, grab a drink or what not and I finish up my workout with 20 min of Sprint intervals on the treadmill. Going all out for 40 sec and resting for 1 min.
So there you have it, my awesome workout. Do you have to workout this way to get results? No. I push myself pretty hard and this is what works for me. As long as you find something you enjoy and stick with it you'll get results. I mean really stick with it too. Don't go for a walk once a week and wonder why you are not getting results. Really push yourself. Everyone has a different level. If you arent able to lift weights, do body weight squats, pushups of the counter or crunches on the ground. Body weight exercises are even excellent for people who are already in descent shape. I can think of dozens of ways to manipulate an exercise to make it more difficult. Don't be afraid to get up and workout. This is your year to get in shape, take advantage of it while you still have a chance too!
Thursday, February 11, 2010
Turnin' up the heat-Workout of the Day
What's up everyone! I hope everyones week has been fantastic! So, yesterday I took the day off to gets some hiking in over in Oregon. It was a little rainy, but the trail was beautiful. I've been doing a lot of my training for Rainier on the treadmil, but I feel that the only way to actually get stronger at hiking is to get out and do it. The same follows for any activity your involved in. You can workout for hours in the gym, but if your training doesn't mimick in some way the activity that your going to be participating in, your wasting your effort. Todays workout is another timed high intensity one. There will be five different exercises, each exercise will have 8 rounds of 20 sec of work and 10 sec of rest. Today you will do them in a circuit though. So, do the first exercise for 20 sec, rest 10 sec, then do the next exercise until youve completed 20 min. Make sure to go as quickly as you can, while maintaing good form. Keep track of how many reps you were able to complete with each exercise.
Double Squat Jump(holding a medicine ball or basketball in hand over head, squat down quickly hitting the ball into the ground. Come up slightly, re squat then jump up and off the ground)
Supine Row (Using either a squat bar or a broom handle held over two chairs. Lay under bar so chest is underneath and feet are out straight. Pull body towards bar making sure to keep body in a straight line and squeeze shoulder blades together)
Plyo Lunges
Single Leg Burpee to Pushup(Alternate with every pushup)
Mountain Climbers
Double Squat Jump(holding a medicine ball or basketball in hand over head, squat down quickly hitting the ball into the ground. Come up slightly, re squat then jump up and off the ground)
Supine Row (Using either a squat bar or a broom handle held over two chairs. Lay under bar so chest is underneath and feet are out straight. Pull body towards bar making sure to keep body in a straight line and squeeze shoulder blades together)
Plyo Lunges
Single Leg Burpee to Pushup(Alternate with every pushup)
Mountain Climbers
Monday, February 8, 2010
Fat Destruction-Workout of the Day
Good evening everyone! So its been about a week since I posted the last workout. Been a little busy training for a Rainier summit I have coming up in the spring and working on getting my website for my business up and running. Yay! But, this week I wanted to switch up your routines a little bit with some high intensity workouts. In my opinion, its probably one of the best ways to boost your metabolism and help burn body fat long after your workout is over. As with all your workouts, you should be challenging yourself to become stronger with ever exercise. This could mean either being able to do more reps or being able to lift a heavier weight (make sure your form is perfect!) So for this workout, each exercise will take 4 min, so the entire workout will be 20 min. You will go all out for 20 sec, then rest for 10 sec and repeat for a total of 8 rounds for each exercise. Write down how many reps you were able to do each round so you can go back in the future and see if you have improved.
Side Lunge Reach to single leg squat and jump(switch leg with each round)-w/ medicine ball or weight, side lunge to the right and reach across body with weight. push back into standing, squat on opposite leg then explode up into a hop. Repeat.
One hand medicine ball pushup(switch hand with each pushup)- Start with one hand on medicine ball, pushup then roll ball to opposite hand then repeat.
Diagonal squat touchdown and jump(Alt sides every jump)-Each rep should be completed quickly. Squat down and reach hands across body and touch ground to outside of knees. Hop up and repeat on opposite side.
Pushup to T-crunch(Alt sides each round)-Do pushup. Rotate to right side so you are balanceing on right hand and foot. Crunch left elbow to left knee. Rotate down and repeat on same side.
Single Leg Burpee(Alt each round)
Good luck!
Side Lunge Reach to single leg squat and jump(switch leg with each round)-w/ medicine ball or weight, side lunge to the right and reach across body with weight. push back into standing, squat on opposite leg then explode up into a hop. Repeat.
One hand medicine ball pushup(switch hand with each pushup)- Start with one hand on medicine ball, pushup then roll ball to opposite hand then repeat.
Diagonal squat touchdown and jump(Alt sides every jump)-Each rep should be completed quickly. Squat down and reach hands across body and touch ground to outside of knees. Hop up and repeat on opposite side.
Pushup to T-crunch(Alt sides each round)-Do pushup. Rotate to right side so you are balanceing on right hand and foot. Crunch left elbow to left knee. Rotate down and repeat on same side.
Single Leg Burpee(Alt each round)
Good luck!
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