Your life is what you create it to be!

Posts tagged ‘turbofire’

How to Fit in Working Out When You are TOO BUSY?

Fact- You are NOT too busy, you just haven’t scheduled in the time to work out or you haven’t made it a priority in your life. It’s just an excuse, and first thing you have to do, is admit that you are making excuses. I think nowadays, we can all have an argument on who is busier than whom, correct?
I have had many directions and obstacles in my life that could easily be used as an excuse as to why I wasn’t working out. I used to travel nationally/internationally. Flying all day, working all day in an unknown environment, eating out every day; easy recipe to just go back to the hotel and watch tv.
I have had 2 babies, both via c-section all while working 2 full time jobs, 1 managing and developing 60 fitness professionals for a major fitness company and the other was starting up my home business JC Dwyer, Inc where I’m working in creating a monster downline and achievement in the Team Beachbody home business. I was also scheduling and presenting trainings on weekends (3rd job) and so much more! Was that an excuse, could be, but wasn’t.

I’m going to be honest, I personally don’t LOVE working out all the time. I’ll be VERY honest. If it wasn’t for me teaching group exercise, working for fitness celebrity Chalene Johnson, and being a fitness and health coach with the Team Beachbody business, I probably wouldn’t think to work out as much.
But even if those things aren’t your goals or even have the opportunity to do that, you don’t have to believe that’s what you have to do, to do it. You may just need to find the reason for accountability. Because, that is one of mine.

Recently, I moved from upstate Rochester NY to outside of Dallas TX. Family of 4, driving 2 separate vehicles, 1500 miles. My 2 toddlers always wanted to ride in mommies car, which I loved =). But moving across country, away from the state you have always known, the life you developed, comforts of home- is stressful and exhausting.
I didn’t schedule in working out. Left it up to it would only be a couple days, I’ll get back into it. But the struggles of waiting to get into your new home, closing, getting the your stuff moved in from the truck, putting it away can easily be an excuse to not fit in exercise. I did just that! Didn’t schedule it and left it up to how I felt that day and if I had time to work out.
I’m now faced with no classes to teach for group exercise! That was an EASY way for me to have it on schedule, I had to teach other people! It’s up in my hands now.

After 1 week of packing up, traveling across country, unpacking some, I finally scheduled a work out.
It felt horrible! I wanted to quit so many times, but I had to follow through and just do it, because it’s that important.

Bring on the TURBO!


So the moral of this is, schedule it! Life is busy! You can easily let it take over you! If you work for someone else, work from home, or don’t even have a job, your day can easily escape you and get filled with errands and other people’s requests.
Each day, start with these tips to ensure you fit in exercise:

1) Get your work out gear ready the night before!
2) Make your To-Do list which includes your work out
3) Put it on your actual calendar- schedule the EXACT time you will work out!
4) Set an alarm reminder for 30 mins before your scheduled time
5) If you are overwhelmed with things to do when your work out time hits, and you HAVE to do them, change up the length and intensity of your work out to be faster and more intense.

The things you do for other people, the business you build, the meals you make, the errands you run are temporary. How you feel about how you look, your energy level, and your overall positive feeling that you did something for yourself is the fountain of youth. That is longevity, so make it a priority.

What Workout will Work for ME?

This is a question I get a lot.

I mean it’s either cardio or strength training or both – right? Well, at a high level, sure. But if you really want your workouts to be the most effective, understanding the type of cardio and strength training you’re doing is key.

Wait, the hours on the treadmill or stair climber and doing countless sets of heavy lifting isn’t going to get me where I want to be?Exercise and Workout Questions?

Let me explain. Sure, walking, running, stairs and weight lifting are all great exercises.

BUT.

There are some really effective concepts that are utilized in exercise, workout and training programs that can increase your results and performance so I wanted to talk about them here. You’ll see that I reference some workout programs that utilize each specific concept but it’s only because these are the programs that I am most familiar with and know deliver results, there may certainly be many others as well.

High Intensity Interval Training (HIIT) – Exercising at your max in short (less than 1 minute) intervals improves aerobic and anaerobic energy release and cranks up your body’s metabolism to burn calories faster. So you burn more stored body fat to help you recover from the workout. This occurs because the intense intervals fatigue your muscle groups. In turn, your body works overtime to replenish the tired muscles with oxygen, creating the AfterBurn Effect, which can last for up to 24 hours after you’ve finished class. The AfterBurn Effect means you actually continue to burn calories for hours after your workout is over.

HIIT burns up to 9x more fat and calories than traditional cardio. Hello! Who doesn’t want that?

Turbo Fire uses these HIIT moves known as “Fire Drills” where unlike traditional cardio, HIIT means working out at your max in up to 1-minute intervals. Even after you’re done with class, your body continues to burn calories for up to a 24-hour period. This means 4 minutes of HIIT can be more effective than 30 to 45 minutes on a treadmill or stair climber.

MAX Interval Training – long bursts of ultra-high intensity moves at your maximum exertion level followed by brief periods of rest. Due to this fact, each workout keeps your body fully engaged as you rotate between aerobic and anaerobic intervals. Max Interval training increases your RMR (Resting Metabolic rate) which in terms continues to aid in burning fat longer than just while you are working out. Hours after finishing your workout you would be burning calories at a higher rate than normal. It is the High intensity workout’s that aid in raising the RMR similar to what having more lean muscle mass does from lifting weights and you additionally get this from your workouts during Insanity. By creating leaner muscles you aid in the increase in your RMR.

INSANITY uses MAX Interval Training which replaces your moderate intensity exercise with maximum-intensity exercise, and your short intervals of intensity with short periods of rest. Adding high-intensity exercise, during which your heart rate is raised to 80 percent or more of its maximum capacity, forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.

Muscle Confusion – Also known as periodization, muscle confusion is a systematic variation in resistance training program; periodically varying program variables such as type of exercise, training weight (resistance),position, number of sets, rest interval between sets etc. Our bodies will quickly adapt to an exercise routine and resist responding when it knows what’s coming. We can prevent this “plateau effect” by continually challenging the body to reach its maximum potential. Since it’s impossible to continually improve at the same rate over long-term training, properly varying the training variables can limit training plateaus, maximize performance, and reduce the likelihood of over-training.

P90X utilizes muscle confusion and gives you intense cross-training with 5 hard-core resistance routines, 3 fat-scorching cardio routines, and 2 ab-ripping routines, as well as extreme yoga and advanced flexibility. You work all your muscles, from every possible angle, using many different techniques. Whether you want to lean out, bulk up, or get ripped, there are endless ways to mix and match the routines to keep you motivated.

Post-­Activation Potentiation (PAP)– Doing a weighted resistance exercise prior to an explosive one can increase the amount of power produced.

Prior heavy loading induces a high degree of central nervous system stimulation, resulting in greater motor unit recruitment and force, which can last from five-to-thirty minutes; PAP intervention enhances the H-reflex, thus increasing the efficiency and rate of the nerve impulses to the muscle. HUH?

In laymen terms, this means that doing heavy lifting prior to explosive activity can actually help you fire higher threshold muscle cell motor units which, even even simpler terms, means that you will jump higher, run faster, or life more weight.

P90X2 is the next wave in applied science for body transformation takes P90x Muscle Confusion™ to a new level, focusing on strength, balance, mobility and explosive power. It takes the principles and foundation of the P90X concept and cranks up the intensity with exercises that demand balance, agility, and athleticism.

If you have questions, feel free to comment and I’d be happy to help!

Tag Cloud