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!

Run Like Flo Jo: Melissa's 90 Min Tread Workout!

If you were alive in the 80's you'd probably remember Flo Jo, aka Florence Joyner. Considered to be the "fastest woman of all time," Flo set world records for the 100 and 200 meters, which have yet to be challenged. I remember, as a kid being fascinated by her athletic power and speed...AND by her freakishly long fingernails!!

So you want to run like Flo Jo? You got to train like Flo Jo. Sure, she had natural talent, good genes, and an able body, but that will only get you so far. You want to look and feel like an athlete, you have to TRAIN like one.

So, try this 90 minute treadmill workout on for size. It's vigorous. It's intense. Lots of speed, power, and endurance drills. The goal is to try and reach 1,000 calories burned and/or 8 miles. Most of us made it this past Monday in class. Way to go ladies!!! (At least, my "treadmill" burned 1,100 calories. haha! Sadly, I left my heart rate monitor at home.)

Before you attempt to do this, and "run like Flo Jo," be prepared! Have water and Gatorade/Powerade handy. Eat a nourishing and healthy breakfast and drink about 20 ounces of water an hour before go time. Make sure to wear good, comfortable running shoes that give your toes some wiggle room and have good arch support. This will kick your behind like no other, so please keep your fitness level in mind and how you're feeling. Walk if you need to. And if you get light headed, nauseous, or dizzy, today is probably not your day. Stop the workout, lay down, put your feet up, and breathe. There's always tomorrow:)

Here we go!

-->

Minute              Incline            Pace

1-5                     0                       5.5

5                        5                       5

6                        5                       6.5

7                        6                       4.5

8                        6                       6.5

9                        7                       4

10                      7                       6

11                      8                       3.5

12                      8                       5.8

13                      9                       3.5

14                      9                       5.8

15                      10                     3

16                      10                     5.7

17                      11                     3

18                      11                     5.6

19                      12                     3

20                      12                     5.6

21                      13                     3

22                      13                     5.5

23                      14                     3

24                      14                     5.4

25                      15                     3

26                      15                     5.3

27-32                 5                       5.5

32:00                 0                       9.5

32:30                 0                       9.2

33:00                 0                       8.9

33:30                 0                       5 (after 90 sec. recovery, repeat 5 times)   

47                      0                       7.0

50                      0                       7.5

53                      12                     3.0

55                      12                     6.5 (sprint 20 sec, jump off 10 sec; repeat 8 times)

59                      0                       3.0

61                      0                       5.5

63                      3                       5.5

65                      3                       6.0

67                      0                       7.0

70                      0                       5.0

71                      0                       7.5 (try to get half a mile in 4 min.)

75                      0                       5.0

77                      0                       8.5 (1 lap around the track (.250), 90 sec.)

78:30                 0                       3.0

80                      3                       5.5

83                      3                       6.0

86-90                 0                       3.0

 

t

Workout To The XTREME!

XTREME is one of the hottest, most popular workouts my club offers. Why is it soooo incredibly AWESOME?!? Well, not only does it "hurt soooo good," it also burns a crazy amount of calories. My client, who shall not be named, burned 840 calories in my class last week! Boohya!! 

XTREME, a metabolic circuit style workout, incorporates plyometrics and strength drills to speed up fat loss and athletic performance. So far, my clients LOVE it! Or...they HATE it...don't think there's much difference when it comes to XTREME! haha! (I'm used to the love/hate relationship in training. Means I'm doing my job:)) You're either IN or OUT. You decide.... The choice is yours. But, if you're going to go for it. Go in ALL THE WAY!!!

Anyhoo, before attempting to do this workout, understand that it is going to be wickedly fun...stress on the "wicked." And remember, fun is relative; but for me? Well, let's just say that when I took Molly's XTREME class last weekend it felt like Christmas morning!! Really. I know.... I'm sick. haha! Still. Keepin' it real.

Here's the "toys" you need:)

Equipment:
- Battlerope
- TRX suspension training strap
- 10 to 15 lb medicine or slam ball
- water
- towel
- open space

Workout:
- Start with a 5 to 10 minute warm-up.
- Perform each exercise in order, 6 times for 30 seconds. After each 30 sec, rest 30 sec. (30/30 rest/recovery).  For exercises 1 and 2, do right side for the first 3 rounds and then switch to the left for last 3 rounds. 
- Sum up: 6 total rounds each exercise. For variety, 2 two rounds each exercise and then 3 to 4 rounds total circuit. 
- Workout duration: 40 to 45 minutes

 1.  TRX curtsy lunges (for advanced add a hop)

2. Power lunges (beginners take out hop and just lunge)

3. Burpees with a push-up (for beginner, take out push-up)

 4. Ball slams (8 lbs to 20lbs depending on level)

5.  Battle Rope Tsunami

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!!

Big Booty Workout

Often when there's reference to the "buttocks" or "booteeousmaximus," a few lyrics come to mind, " i like big butts and I can not lie...or, melissa's got a big ol' butt oh yeah..." A little "off color" to some, however, can't help but like the last one,... since it has my namesake....shhhh, don't tell! 

So, this one's gonna hurt. And a word of caution...you are going to feel extra "bootylicious" after this heavenly experience. Just don't call me for at least 72 hours after the workout! haha!  OK, a little hate mail is fine by me:)

By the way, my class gets to experience this doozy firsthand tomorrow morning!

1. Do the exercises in order 5 times with this rep sequence: 30, 24, 20, 16, 12 (for lunges, donkey kicks, and dead lifts, split reps evenly for each side, alternating)

2. Add dumbbells to the squats and lunges for a bigger challenge (no 3 lb barbie weights!!!)

3. If you don't have a kettlebell for the dead lift, use a dumbbell.

Have fun....Enjoy the Heat!

 

Chair or Bench Squats (sit back into heals and don't let knees dip over toes)

 

Lunges (lead with heel, keep knees behind toes)

Single Leg Dead Lift (keep supporting leg slightly bent; belly button pulled in; back flat)

Donkey Kick (option: for beginner, no dumbbell, drive heal up, and squeeze glute)

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!)

That Workout Sucked!!

The irony of it all. Who in their right mind would want to go back for more? Endorphins baby... those feel good, mood lifting neurotransmitters you get with a butt kicking, sweat drenching workout. OK, well maybe this chick isn't in a very good mood right now...but she will be! Especially when all that hard work pays off and she can finally fit into her skinny jeans....Of course theoretically speaking, because this diva is probably still in diapers.

Anyway, I know my clients can relate. Sometimes workouts "hurt sooo good!" I tell people all the time that they need to take it to the next level, push those boundaries a bit. You have to do the work if you want to see real results. Nothing of true value is free. A healthy beautiful body is earned...at least for most of us.

So my treadmill class ran today's tread mania workout, and it was a doozy!! Good, clean, hard fun!! Loved it, even though I felt like I was running on stumps because my legs were so beat down by Saturday's race. Anywho,  I love my Monday and Wednesday tread class; they appreciate my brutality. haha! And I know they can't wait for more! Right Amy, Laura, Leah, David, Shannon, Shokai, Nancy, Liz, Staci??? 

Monday's Tread Mania!!

 

So I'm going to have to report back on this one, because my treadmill class gets to do this workout tomorrow! Hills are everyone's favorite. Haha! And it'll especially be my favorite tomorrow, because I just ran a half marathon yesterday in Park City, Utah, and my legs are toast!! Yep, so class at 8:30 am tomorrow will feel like Christmas morning with the thrill to run hills! Am I right? Ok... maybe for .00009 percent of you. Haha!

I'm guessing many of you get sick of doing the same monotonous workout on the stairclimber, elliptical, the bike or treadmill, right? I know I do. I get bored fast, so I have to mix things up. The great thing about this 30 minute interval workout is it's interesting and challenging. The time will zip by, and before you know it you'll have burned at least 350 calories, a lot more than if you were just doing the same old steady state cardio workout. 

And don't forget. You set your pace. For some,  a 4 mph pace might be too fast, others...too slow. The beauty of this tread workout is that it can be adapted for walkers as well as elite runners. You're in charge! Just make sure you have water handy and take small sips throughout. Practice breathing in through the nose, out of the mouth. Keep shoulders relaxed and down from your ears. Keep fingers open with arms hanging loosely at your side about 90 degrees. Land lightly on your feet with feet under your hips.

It would also be a great idea to also have a heart rate monitor. I recommend the Polar or Garmin brands. Make sure you get a monitor with a chest strap. Heart rate monitors are a great way to track  progress, which includes calories burned and level of exercise intensity. In the future, look for a post where I address heart rate training. If you simply can't wait...give me a ring I would love to share my expertise personally with you! 

Your comments and feedback are always welcome. The purpose of this blog is to benefit my clients and others out there who need a little extra help, encouragement, and professional insight into making those healthy goals happen. Remember, all great things happen in "bits and bites"! Haha! Keep doing the great things you're doing! You're awesome!!

 

Workin' It in Lake Tahoe!!

Whenever my clients go out of town, I encourage them to make time to exercise. Two most common excuses? Lack of time. Lack of desire. There's lots of reasons for things we do or don't do. Ultimately the decision is yours. But, guys...gals... exercise is fun!!! Or it can be. Ya just gotta find your niche. What drives you? What puts a smile on your face?

So I lead by example. Not because I'm a fitness professional and I have to, but because I want to. I love how exercise makes me feel...strong, empowered, and refreshed. And it's especially rewarding for me to workout on vacation, because it clears my head and soothes my soul. And it's even better when I get to do what I love in such a beautiful place like... Lake Tahoe!

This past week my kids and I headed up to South Lake Tahoe for our family reunion. With all the fun activities planned  I wasn't sure when or if I would be able to workout.  But, I still brought my running shoes and TRX just in case....

If you haven't been to the majestic Lake Tahoe, you really should go! It's breathtaking. Although days were crazy packed, I managed a few early morning and evening trail runs coupled with some TRX strength training. I made the time, simply because I wanted to make the time. It was such an awesome way to start or end the day, especially in the middle of paradise.

So as proof to my clients that that I'm not blowin' smoke, haha! I had my best bro Joe take a few photos of me trxing on the back deck!

Here's my Day One Workout: Good Quality Clean Fun!! Yes!!!!!!!

1. Did a 3 mile trail run at a moderate pace.
2. Did both TRX exercises back to back 3 sets each, 10 to 12 reps.
3. For abs, 60 sec Plank
                  15 Reverse Crunches
                  20 Russian Twists
                  30 sec Flutter Kicks
                  (Repeat 2 to 3 sets)
4. Stretch!

 

1A. TRX Row: Start Position

Keep navel into spine, shoulders down from ears,

elbows tucked in, spine neutral, chin pointed forward. Squeeze the shoulder blades together. 

 

1B. TRX Row: End Position

Keep core tight. Spine neutral.

 

2A. TRX Press (aka Push-up): Start Position

Chin pointed forward. Navel pulled in. Shoulders down from ears. Arms straight. Spine neutral.

2B. TRX Press: End Position

Don't allow elbows to drop behind armpits. Core tight. Don't let hips drop or back to arch.

Manic Monday's Jumping Pull-ups

I love these! What a great exercise to increase upper body strength and cardiovascular endurance. I personally like to do Jumping Pull-ups Tabata style. haha! Talk about wicked intensity.  If you're up for a new challenge this week, I want you to hit this one hard. It sucks while doing it. (I ain't gonna lie.) But, it's a real calorie burner and can push you to the next level. Remember, if you want to see results, you have to do the real stuff...the hard stuff.  If tomorrow isn't your day. It's OK. You have the next day, next week, or next month. You decide. The power is yours. And after you do take that leap of faith and have some miserable fun with this one, please report back. Feedback is awesome, good or bad. Let's keep it real here as we try new things. And remember the old adage, "You're never gonna know unless you try." Be fearless my friends!!

The great thing about Jumping Pull-ups is that you can do it anywhere: at the park, at your house (if you have a pull-up bar), at the beach, or at the gym. Before you do this exercise make sure you're properly warmed up (at least 5 minutes). You can include this in a strength and cardio circuit or do it as a Tabata workout, supplementing other exercises.

word of caution: This is an intermediate/advanced routine. It is not recommended for beginners. (I promise next week's "Manic Monday" will be a little nicer). If you have any joint issues (especially shoulder, knees, or hips) approach with caution or don't do the exercise at all. Use your best judgement. And if you don't trust your judgment, consult with your physician or a personal trainer first. 

Tabata Jumping Pull-ups
8 rounds
work: 20 seconds
recovery: 10 seconds
rest: 2 minutes before next Tabata exercise

 

This high intensity interval drill is supposed to be brutal. You must go hard each round. It's supposed to be hell. And you'll probably hate me while doing it...which is ok;  but, later on you'll feel triumphant and say to yourself, "Wow, I can't believe I just did that!"

Happy Manic Monday!

Every Monday I will be posting a new exercise or workout.  If you need something catered specifically to your needs, goals, and/or fitness level,  please give me a call. I have a lot of knowledge, resources, and tools to help you out! This workout is catered to an intermediate or advanced level. If you have any reservations about any of these exercises check with your physician, personal trainer, or simply don't do them. Otherwise, put on those tights, grab some water, and get ready to sweat. This one's a doozy!! Its gonna hurt sooooo good! Happy Manic Monday!!

Warm-up: 5 to 10 minutes, walk or jog

Workout: 15 minutes

1. jump squat
2. butterfly sit-up
3. burpees
4. tricep dips
5. lunge hops
6. push-ups

jump squats

butterfly sit-ups

burpee

 tricep dips

lunge hop

push-up

-Do 10 reps of each exercise in order. Try to complete as many rounds as you can in 15 minutes. Drink water or take a break as needed. Record the number of rounds to improve on at a later date. Make sure you focus on the quality of each exercise, making sure you move through its full range of motion in a safe and controled manner. Land soft on your feet and keep your core tight. If at any time, something doesn't feel right, weird pain or muscle spasms, cease the exercise. Listen to your body. Start at a moderate pace and then gradually build intensity as you increase in confidence and strength. Good luck! Remember, If you want to look and feel like an athlete, you have to train like one!!!

Cool Down: 5 to 10 minutes
walk or jog, then stretch.