HIIT: full body Kettle bell blaster

This is a Kettle bell pass through, plus twist.  This is a huge move and pretty tough if you are  not used to using kettle bells.  Start in a squat position and pass the bell under your leg and around, you are going to have to use some big force to get it back up high enough so it is level.  You want to “high five” the bottom of the bell; Keeping it level as you twist.   I’m using a 30 pound bell here. I did this for 5 rounds of 30 seconds.  It’s crazy. I don’t think it ‘looks’ nearly as hard as it is. I was sweating filming clips!

Gorgeous workout:

gorgeous

This workout will give you a full body workout, meta to amp your calories. So pick up some
heavy weights if you have them, and rock this.  You will do each block of two moves, 3 times.
Rest when you need to but push! As always, core tight, chest up and push hard!

1. 12 DB overhead presses
25 Box step ups each side

2. 12 lateral raises
25 low lateral skaters

3. 12 cross body curls (biceps)

Sumo jump squats 25

4. 12 Back Flyes
25 Jack knives

5.   12 Tricep kick backs
25 side to side squats (weighted)

6. 12 diamond pushups (On your knees, hand make a diamond under your chest. Pushup, elbows back wall (tricep work)
25 clock lunges (12 per side)

7. 12 plank Knee to elbow
25 Mt.Climber Sprints

8. 25 single leg glute bridges (use a band above your knees if you have one)
25 bicycle abs.

Week 5 recap

all of this and more happened this week.. whew
all of this and more happened this week.. whew

Memorial Day weekend

We had a wonderful family trip to Chicago.
The weather was perfect! We always stay at the Marriott Suites. I love that our room has
a little kitchen and fridge.  We packed a full cooler and I had every meal prepped for the trip.  I had a salad at Kuma’s corner-the heavy metal burger restaurant.  I wasn’t craving fries at all! Haha

Marriott has a really nice gym. I’ve seen the inside of it more than once!  I was able to  do my HIIT and shoulders easily.

We got right back to it and hit the track on Monday morning.  I was tore up from the track!  I did
16 fifties
8 hundreds

Right now I have cardio 6 days a week.  I’m really feeling it.
Most of the time I get up to do cardio at 5am before I go in and teach at Sleek.

I’ve had a few 3 hour workout days this week. Mostly because I’m slow.

 Friday leg day!
Today I had HIIT at 6am followed by 2 pilates classes.
I trained legs for 2 hours.
I hit my dead lifts today and did 4×12 at 135! Whoohoo.
It’s been a long time since I lifted that weight.
My videos are on instagram so be sure to follow me!
@bikinicompetitor_tracyh

30 days!
I’m exactly 30 days from my show!  Planning on having a bangin week coming up.
No excuses!  You push too!! Thanks for reading my blog! xoxo

 

5 weeks comparison pics

Last year and this year. Solid comparison.
Last year and this year. Solid comparison.

Comparisons of last year at this time and this year. I am happy that I , indeed, have put on a little more muscle than I had last year. Once I ramp up cardio, I really lose it. I have cardio 6 days a week now. Some hiit, one track day and steady state. I have Plyo in my workouts. My waist this morning was 27.5. I haven’t pulled any sucralose yet. Still working my ass off. This week has been rough for sleeping. I can see that in my abs. I have some Downtime from Supplement superstore but it makes me groggy! Especially because I get up around 4:15am.
Solid comparison. I’ve put the time in! No check in with MJ this week. 🙂

Leaning. 1 month apart. I'll take it.
Leaning. 1 month apart. I’ll take it.

Are you overtraining? How to boost results.

More is not better!
More is not better!

When I was younger and teaching 15-20 cardio classes a week, I stopped losing weight.  I got jiggly and mushy and heavier.   But how can that be? You’re a fitness instructor, you should be thin with all the workout you do.

We called it Chunky Butt instructor Syndrome.
The correct term is Overtraining.

Actually: Overtraining is Under-recovery.

Think of it like this. Pretend your body is a car. Let’s say on Monday, you crashed into a tree Yes, there’s a little dent in the car, but it still runs fine. And then the day after, on Tuesday, you crash it again. Well, the car isn’t running well anymore. It’s going slower, and doesn’t look very good. What you needed to do, was bring the car into the shop on Monday after you crashed the first time and give it time to get fixed. You see, you can crash your car every Monday, just as long as you give it time to be fixed, and it will still run fine.

Your body works the same way.   Many people say that when they first went to the gym they didn’t know what to do. They worked out the same muscles and did the same machines 6 days a week and saw absolutely no results. You see, your muscles don’t grow when they are being worked; they grow when they are resting. You need to work your muscles in the gym, and then give them time to recover. Each time you work them, and let them recover they get stronger and bigger. However, working them day after day without recovery makes them weaker, stay the same, and sometimes even get smaller.

You can perform the best exercises with the best form, seven days a week and never see results.   In fitness, less is definitely more. Throughout most of his movie career, Sylvester Stallone trained upwards of 25 hours a week! Now at age 50 he limits his training to 4 hours a week. In his book, Sly Moves he says “Overtraining wasted thousands of hours of my life”.
Common Warning Signs and Symptoms of Under Recovery Syndrome

  • Washed-out feeling, tired, drained, lack of energy
  • Feeling cold
  • Progress stalls
  • Mild leg soreness, general aches and pains
  • Pain in muscles and joints
  • Sudden drop in performance/decrease in strength
  • Insomnia
  • Headaches
  • Decreased Immunity (increased number of colds, and sore throats)
  • Decrease in training capacity / intensity
  • Moodiness and irritability
  • Depression
  • Loss of enthusiasm for the sport
  • Decreased appetite
  • Increased incidence of injuries.
  • A compulsive need to exerciseHow to train/recover properly
  • You need at least 6-7 hours of rest each night.
  • Train your muscle groups on splits.  Don’t work the same group every day.
  • 1-2 active rest days per week
  • De-load week every 90 days (See this blog post for more info)
  • Do not double up on workouts/classes.I can tell immediately when I’m overtraining. Too much cardio makes me mushy.
    If I focus on my lifts I become lean fast.Our current way of thinking tends to lead us to MORE CARDIO! However, remember that more cardio burns away muscle. You need 2-3 HIIT sessions a week for 12-15  minutes each.xoxo

Secrets to losing weight and not gaining it back

Image
This model is leaner and tighter. Who cares what the scale says!!!

The number one reason clients tell me they want to hire me is  because they want to lose weight.
A couple of things come to mind when I hear clients say this.
Chances are this person has had a history of yo-yo dieting and they don’t want to start over again and again. Also, typically, these people are slaves to the scale. It’s sad that so many people use the scale to judge their self-image. Weight loss= good day. Being up a pound or two could mean a bad day.

It really that cut and dried? Nope.. not at all.  Our weight can fluctuate several times a day depending on water/food intake, depletion, hormones, or illness. This is no way to live. When the scale goes up or down, it’s a mental roller coaster that crushes self-esteem and sets the pace for a never-ending fight.

Did you know that 6 ounces of water can show a pound on the scale?  Have you ever seen a boxer trying to make weight?  If they are over their weight class, they will wrap themselves in plastic and sweat in a hot room to get that number down on the scale. That sounds super healthy, right?  But  hey.. they got the scale to say the right thing.  😦

I dislike the scale and ask my clients stay off of it.  It doesn’t matter. Let me repeat.. it doesn’t matter.
I ask them, ‘do your clothes fit better?’. ‘ Do you like the way you look?’   The best judge of your loss is.. how you look.
Remember when I told you in a previous post that I was only about 8 pounds heavier at my mushiest than I was the day I did my show? I had soooo much more muscle the day of my show.  I was two sizes smaller.

Muscle is tighter, cuter, sexier than body fat.

Muscle does NOT weigh more than fat.
A pound is a pound is a pound and the truth of the matter is  muscle is dense and much more efficient than body fat. The more muscle tissue you have the more calories you burn just going about your daily routine. SCIENCE!
Also, lean muscle tissue takes up less space and makes you look sexy and tight. Building lean muscle is critical to the overall goal of being lean and staying lean.
. muscle and body fat
Hey.. that body fat looks like SpongeBob!  Look how much smaller 5 pounds of muscle is!

How we get it wrong

   Too much cardio will cause you to lose muscle.
Cardio done in duration makes you lose muscle.  All the cardio bunnies who come to me, tell me they love running but they can’t get rid of the jiggle.  Picture this: You start with 30 minutes on the elliptical and you get some nice results.  Soon, you have to amp your cardio time up to get more results.  Pretty soon, your body has adapted to the longer duration and now you have to get up an hour earlier to get your cardio in.  All the while, you are chasing the dream of losing weight while burning off the muscle that will keep your metabolism revved up!  That’s messed up!

Diet with no exercise
Dieting alone without strength training, can cause you to lose muscle. The yo-yo dieter is someone who restricts their calories to lose weight.

“Oh girl, I totally lost weight and I didn’t even have to workout on that Dr. Oz diet!”

But it’s a sad fact that when you diet without strength training to build muscle, you lose valuable muscle tissue. Remember, muscle tissue burns more calories than body fat.  The yo-yo dieter has now lost muscle and when she over eats, her metabolism is slower.  She’s likely to regain her weight plus some!  That’s NOT GOOD.

Solutions:

Strength Training : Lift!!!  You will not bulk up. You will not look like a man. You will be lean, sexy and your clothes will slip on like you’ve been dipped in butter.  Your shape will be gorgeous and your friends will be jealous.

High intensity Interval Training: HIIT is bursts of high intensity movement with short periods of active recovery.  Our clients do 20 minutes of HIIT to help peel away body fat. Your body doesn’t get ‘used to HIIT’ and it will respond favorably.  Word of caution.  More is not better.  55 minutes of HIIT. Nope.  Hours of HIIT every day.. skip that too.  You don’t need it.  Start with a commitment to lifting 4 times a week and 2 HIIT workouts of 15 minutes each.  Leave the overkill mentality behind!!

Get on a meal plan.  Hot bodies are made in the kitchen.  You can’t eat crap and get bikini ready.

If you don’t know how to start, or need help with your workouts or meal plans, please let me help you!
You can totally do this!!