Crash and Burn: Labor-Day Tread Workout!!

I am not your average fitness guru. I aim to draw blood, sweat, and tears!! Bring you to the edge of reason, oblivion, and madness. Yes, you may experience all three in my class.... If you would be so lucky! "Welcome to Hell!" as one proudly wacked-out "treadie" would say to a "newbie." Words so fitting for an hour of ruthless affliction coming from a lady with flaming red hair, unhinged and as crazy as her Monday morning crazies. 

If you are still living after Monday's CRASH AND BURN session, show your face! 

Have no fear! You may be the lone survivor...haha! 

So dare you try this? Are you afraid? YOU SHOULD BE!!!!! It will drive you to the brink, and if you have any backbone at all you will fight back, you will stay on course.... You will finish!!! All the while listening to Metallica's "Master of Puppets" and "Fight Fire with Fire" of course.

After 5 minute warm-up:

1.  90 sec       full sprint (100% max) repeat 1 and 2, four times.
2.  90 sec       recovery  (jog or walk)
3.  90 sec       full sprint on 5 grade hill (100% max) repeat 3 and 4, four times.
4.  90 sec       recovery  (jog or walk)
5.  20 sec       full sprint on 12 grade hill (100% max) repeat 5 and 6, eight times
6.  10 sec       recovery  (straddle treadmill)
7.  90 sec       recovery  (jog or walk)
8.  90 sec       full sprint on 10 grade hill (100% max) repeat 7 and 8, four times.
9.  60 sec       recovery  (jog or walk)
10. 3 min       5 k pace  (80% of max) 
11. 1 min       recovery  (jog or walk)
12. 80 sec      400 meter sprint (.250 miles) repeat 12 and 13, two times
13. 80sec       recovery  (jog or walk) 
14. 2 min      walk then stretch for 5 minutes

If you're thinking, "Hell's Bells" I'm not doing this, then good, you probably couldn't hack it. Just keepin' it real my lovelies. But, if you're like my T-house pack of crazies then you know how to roll, punch after brutal punch. 

So GET CRACKIN. If you're one of the lucky ones who makes it past the burning, raging fire in your legs, throat, arms, backside, and lungs, you've earned your stripes and have become the best of the best, a tried and true ATHLETE!

BRING IT!!!!!!!!

Tread Interval Extreme!

Hot off the press! PLEASE eat a good meal before you come tomorrow. This workout is designed to burn through a lot of energy! And if you're not prepared, I may have to revive you;) Monday is usually "repentance" or "penitence" day in my tread class...hence the weekend and its' possible misdeeds:) So,  please come prepared to battle in one of my most extreme tread classes ever!!

And if you can't make it, try it at home, at the gym, wherever. Don't forget to report back. And please don't tell me it was fun...FUN is not extreme. Extreme is misery, at least temporary. And yet, beneficial... as many of you have to come to know about my manic Monday methods.

See you tomorrow my hardcore treadies! 

bp = back pedal 
ssr = side shuffle right
ssl = side shuffle lef 

Monday Interval XTREME!!
Minutes	Incline	Speed	Intensity
5 min	1	4 to 6	50 to 60 %
30 sec	1	8 to 10	90 to 100%
30 sec	5	8 to 10	90 to 100%
1 min	1	3 to 5	40 to 50%
repeat 4xs
20 sec	15	6+	90 to 100%
10 sec	15	rest	0
repeat 8xs
2 min	1	3 to 5	40 to 50%
1 min bp	15	2 to 3	80 to 90%
30 sec	15	2 to 3	40 to 50%
1 min ssr	15	2 to 4	80 to 90%
30 sec	15	2 to 3	40 to 50%
1 min ssl	15	2 to 3	80 to 90%
repeat 3xs
1 min	1	2 to 3	40 to 50%
30 sec	1	8 to 10	90 to 100%
30 sec	8	8 to 10	90 to 100%
60 sec	1	3 to 5	40 to 50%
repeat 4xs
20 sec	15	speed walk	90 to 100%
10 sec	15	rest	0
repeat 8xs
2 min	1	3 to 5	40 to 50%
5 min	1	4 to 6	50 to 60%
stretch!

My 3 Top Belly Blasters

I can always tell when I've been eating too much crapola. My belly expands and my jeans get tighter! Since I have chicken sticks for legs, any weight gain goes straight to my middle. I hate that! And honestly, if I were to just keep eating junk, my legs would stay skinny and my tummy would just get bigger and bigger. I'd literally look like a chicken lady. Not good. Especially since diabetes, heart disease, cancer, high cholesterol, and hypertension run in my family. I really have to watch it.

So here's MY list of top 3 belly fat blasters. They REALLY do work. No magic pills or formulas. Sorry. There is no magic when it comes to your health. The reality is, you have to do some work. Sometimes it's easy. But, often it's not. However, the rewards far outweigh any momentary discomfort. Of course, you won't know for yourself unless you try. Honestly, don't just read the list, DO the list. Apply these principles and I promise you will see results. 

1. Sleep
Lack of sleep contributes to stress and vice versa. Most of my clients who battle the bulge usually aren't getting enough sleep. Lack of sleep can alter hormone production, affecting your cortisol levels. As a result, this causes insulin sensitivity which promotes belly fat big time! Also, when your body lacks sleep your biorhythms are thrown off, which triggers cravings for sugary and fatty foods. So please think again when you want to work late or have a movie marathon night. Getting 7 to 9 hours of sleep a night is one of the best things you can do to reset your body. For me? No problem. Sleeping is something I have down man! I love my sleepy time.

2. Interval Training
I had a client years ago who worked out two hours a day, 6 days a week. Funny thing though...he was toned everywhere on his body except for his belly. He was so frustrated and felt like he was banging his head against the wall trying to get results. First of all I told him to eliminate 2 of his workout days and cut his other workouts down to 1 hour. His body was obviously stressed and overworked, and he wasn't giving it a chance to recover. When your body is stressed, again cortisol comes into play, which translated to what? A fit man who looks 5 months pregnant. He was very doubtful about trimming down his workout regiment, but I urged him to take a leap of faith with me. In addition, I added training sessions that included interval training type workouts (short bursts of energy followed by rest). We did these twice a week, alternating days. As a result, he lost 20 pounds and 10% body fat. And after a couple months he found his 6 pack again, which he hadn't seen since high school!

3. Sugar
I have this love/hate relationship with sugar. I love it cause it tastes soooooooo good! And I hate it because it wreaks havoc on my body, not to mention my waistline. Honestly, if you truly want to fight belly fat, you have to eat 80% clean. And sugar is one of the worst diet sabatogers because it  increases appetite and fat storage along with reducing energy levels. Even consuming a teaspon a day of sugar can cause metabolic imbalance. Sugar consumption is a hard one to beat. The RDA doesn't recommend a daily allowance of added sugar, because frankly, none is best. However, they suggest 26 grams or less is acceptable. And even that is a toughie! So go purge your kitchen. Get rid of the semi-sweet chocolate chips! I did! I'm strong and I can do it! haha!

EXPRESS Bodyweight Workout

All you need is YOU! NO EQUIPMENT NECESSARY.  This workout is the perfect "pack and go" routine you can do anywhere: at the gym, at home, in the bathroom, in a trailer, in a garage, in a dumpster, you name it! AND it's guaranteed to make you sweat and burn an INSANE amount of calories. That is if you BRING IT!!

1st variation: After a 5 minute warm-up, perform each of the 8 exercises in order, starting with a 60 sec/60 sec (work and recovery), 45/45, and then 30/30. This workout should take about 30 to 35 minutes.

2nd variation: Do entire workout in a pyramid sequence, starting from the ground up...32 reps, 28, 24,...all the way down to 4. 8 total rounds. Take a break for water or air as needed. Pace your yourself so you don't burnout early. (Challenge: time your workout and see how long it takes from start to finish. Then try to beat your time when you workout next. Even better, find someone you can compete against!) Workout duration: 20 to 35 minutes depending on your speed.


1. burpees

2. dips 

3. squat jumps  

 4. push-ups

5. bicycle abs

6. mountain climbers

7. power lunges
8. plank with toe tap

Fat Blaster Express Workout

Why is it that fat is only cute on babies? I mean, my babies were as fat as they come...20 lbs at 2 months! haha! I remember trying to pawn them off on people to hold, because all that dead weight killed!! But, dang they were cute and squishable... and extra chewy.

Most adults struggling with weight loss don't usually get the same reaction.  I remember after I had my second baby, a lady at church referred to me as "big boned," and then later as "quite chubby." Arghh! I  just gave birth to a person lady! Give me a break!

It took me a couple years to get the weight off, unfortunately. (I had an extremely high risk pregnancy where I was bedridden and on heavy medications for 9 months, which later prevented any immediate weight loss.) Til then I was plagued with "when are you due?" questions and "that doesn't look like you" when people saw my before prego pictures. Nice. Those were usually the days I felt "skinny."

Oh, well. Life is a journey isn't it? Although not always fun, you sure do learn a lot about yourself and what drives and moves you.

Soon after baby number 2, I didn't have a lot of time to workout. I had to learn to maximize the little amount of time I did have...which was usually about 30 to 45 minutes. This "Fat Blaster" was a typical workout I would do. (Although I didn't actually start doing higher intensity workouts until my baby was about 6 months old.) It helped me burn about 400 calories in about 30 minutes. Plus, it left my metabolism running high the rest of the day.  I incorporated this type of quick and hard routine about twice a week. After a 5 minute warm-up I would go in hard, sweating like a pretty little pig:) haha! It was awesome!!

So go far it. Kill it! I DARE YOU!!!!

1.  Try to get as many rounds as you can of this sequence in 15 minutes. 

     -   10 push-ups

     -   10 squat thrusters (aka squat to overhead military press); use heavy weights (10 lbs or more)

     -   10 squat jumps

     -   10 sit ups (back to mat, chest to knees)

2.  After a two minute recovery break (don't sit down, walk it off and get some water) again, do as many rounds as you can in 15 minutes.

     -   10 burpees

     -   10 reverse crunches

     -   10 bicycle abs

     -   10 power lunges (10 on each leg, 20 total)

record your number and next time try to beat it! Then, cool down and stretch.

YOU'RE AN ANIMAL!!!! GOOD JOB!!

Monday Mania: Tabata Sprints!

It's Tabata time again!! And always a fun surprise when I announce Tabata sprints in my Monday morning tread class. 8:30 AM! Rise and Shine! "Doesn't it feel like Christmas morning?" That's what I usually ask after I make the big reveal. After you do this workout I want you to ask yourself that same question.... I promise it'll either be an emphatic yes, or no. No, will probably be followed by, "That sucked!!! I hated every minute of it!" and Yes,  ironically the same, "That sucked!!! I hated every minute of it! Haha.

A couple years ago I wrote this article titled, "The Tabata Method" for Healthy Utah Magazine. It's probably a good idea to read it before doing this exercise, just so you get a better understanding of the reasons behind the madness. Tabata is the most difficult high intensity workout out there. It's not recommended for the novice exerciser, but more for the typical gym rat or athlete (aka intermediate or advanced level). 

Remember, Tabata is not for the faint at heart, but it's not impossible either. YOU CAN DO IT! It's more of a mental challenge than anything really. You have to go in fighting for every round. It's worth the short-term misery. I promise. It will leave your metabolism running at a higher level for hours after, which means more calories and fat burned.

Ever heard of EPOC? Exercise Post Exercise Oxygen Consumption? Basically the real fat burning takes place several hours after your workout. That's why interval training is so effective for weight loss (just make sure you incorporate intervals no more than 3 times a week, alternate days. Also, Tabata shouldn't be done more than twice a week, one preferably.)

So this one's hot of the press! It's a twofer!! My tread class hasn't done the Tabata sprint twice in one hour yet! So I'm putting this out there. We'll see if they have what it takes. Do YOU have what it takes?!!!

Good luck!

(caution: if you haven't tried a Tabata drill before, proceed with caution. If you feel any light headedness, dizziness, or nausea, cease the drill. Walk if off and get some air. Try again next time. Remember, this is hard stuff. Not everyone can or should do it. Be smart and know your limits. You're awesome just being brave enough to try!)