Get Physique-a-licious

Posts Tagged ‘exercises’

Yes, people, i finally got my Lean Program from Beachbody.  Chalean Extreme is going to get me lean.  This workout is going to get me PHYSIQUALICIOUS.

Well, I was so excited when the box was at my front door.  It took a whole week.  I felt like it was Christmas.  I ripped open the box and I had to take my oldest daughter some dinner.  I let my youngest drive so I could watch the first DVD in the truck on my way down to the hospital. 

I did the first DVD last night.  It was great and I felt great.  I think I could have done more weight, but since it was the first time, I wanted to take it easy to see where I could increase.  Next time I do this Circuit 1, which is next week on Monday I know I will add more weight.  I added some extra cardio with some of Tony Horton’s cardio moves in between the exercises.  This got the heart rate up.  I loved it.

Now, today which is Tuesday, the program takes a day off.  I have to teach Turbo Kick later so that will be my cardio.  No way around that.  I have to work on my diet.  I really have to quit cheating.    Eat cleaner.

So, let me ask you, what are you doing to stay healthier?  What are you doing to be active?  What are you eating?

Drink you H2O

Just remember that “A year from now you’ll wish you had started today.”

http://www.teambeachbody.com/pkayfit02

Sign up for free and workout at home.  Earn cash and great prizes.

Well, I finally broke down and ordered the Chalean Extreme Workout set.  You get 15 DVD’s to help you get the Physique that you are looking for.

I have been working out with the P90x for awhile and I am getting stronger I can tell you that.  For the lean part though I need more.  I am so used to exercising that I have hit a bad plateau.  Really bad that it is frustrating.  I know what I have to do.  I have come across this before.  I am just not mentally there yet.  Did you know that your mind plays a big role in your daily routine?  All I have to say is, I am ready to bring it on.  Give me something to work with people. 

Over the spring break I am going to hit the cardio bad.  I have to hit the track and really do the cardio portions of Tony’s one-on-one super Cardio and the cardio on the P90x.  I have a friend who is going to do it with me.  Well, actually she is looking to do something else, so I volunteered to do it with her.  She is really excited.

I just really want to “Get Physiquealicious” for the summer.  I think the weather has been a problem too.  I get so drepessed when the winter hits.

I will definitely keep you updated on my progress with the new workout  Chalean Extreme.  I am totally pumped about it.

Did you know you can workout at home and win prizes with Team Beach Body.  Go check it out.  It is free to sign up.  Sign up under me and I will be your coach.  I am looking forward to it.  I will help you and you can help me.  That is what friends are for.  Let’s just do it.  I think we are suppose to eat right too. 

I am definitely starting with my breakfast.

I mentioned last time that I would get back with you on how it went with the Super Cardio 5-6 Plus.

Okay, so I watched the video and thought this would be great to try on my class and see how they do.  WOW!  When I was watching Tony do his exercises he seemed to get winded really fast and he wasn’t really doing anything to hard compared to say the Plyometrics on P90x.  So, I thought I would just add 15 seconds of jumping jacks in between the little 30 seconds exercises. 

He has three segments on this dvd.  The famous squat and turn, I have a kid who really loves this exercise and I told him to keep it low and not jump because he has to do this 3 times.  Well, just like a meat head he goes all out.  He is huffing and puffing by the end of section 1.  I then tell the class to do jacks, then the next exercise is a lunge and reach, well again add a little plyo jump there and you have your heart rate going crazy.  30 seconds doing jacks and the squat kicks.  No time for break.  Tony however takes a little break for some water.  No water break until all 3 segments are complete.  Yes folks, they were huffing and puffing and they still have 2 more sections to go.

Now, this Super Cardio is only 35 minutes long.  Well, I add the Killer ABs from the One on One dvd.  Had to get those abs in.  They loved it.  Well, maybe I loved hearing them moan.  HA!  280 reps of crunches total.  They should be hurting today.

Oh, by the way, I had a soccer player in the class and he ran three miles before coming to class.  He was hurting.  I tell those people not to really exert themselves before they come to class because they will not have anything left to do the class because Tony doe not call it extreme for nothing people. 

Make sure you have your water and towel when doing thise exercises.  Burn those calories. Not sure how many it burned because I was busy with the stop watch and busy keeping everyone motivated.  Next time I will do the whole thing, maybe I will leave out the jacks. HA Not a chance.  Come on you have to push it.

“A year from now, you’ll wish you had started today”

The annoying area especially for women has got us all up in the area trying to figure out how to work them.

Did you know that you can not spot reduce?  Yep!  That is right, you can’t just do abs all day long and think you are going to wake up in the morning with a flat tummy.  It is not going to happen.  Sorry to burst your bubble.  The only thing that doing alot of abs is get them stronger.  Now, why in the world do you want to do all that work and then not show anything for it.

Diet people, you have to be discipline on your food intake if you want to see those abs. 

Of course you need to work those abs just like any other muscle.  You work them and then let them rest.  The abs sit in a nice position is which they control stability, flexion and controls movement.

What makes up the abdominal muscles you ask?  Well, the Rectus Abdominis (commonly known as “abs”) is a paired muscle running vertically on each side of the anterior wall of the human abdomen (and in some other animals)These rectus abdominus gives us the washboard abs that people for most part of their lives try to get.  Diet people.

Then you have the Internal and External Obliques. 

The internal oblique muscle (of the abdomen) is the intermediate muscle of the abdomen, lying just underneath the external oblique and just above (superficial to) the transverse abdominal muscle.

Next is the External Obliques which was stated above that they lie on top of the internal oblique.

“The external oblique muscle (of the abdomen) (also external abdominal oblique muscle) is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen.”

The Transverse abdominals seem to be the hardest to work on because you can’t really see them unless you have maybe 1% of fat like the bodybuilders.  But for those of us who dream about seeing them one day, just know that they are there.

“The transversus abdominis muscle, also known as the transversalis muscle and transverse abdominal muscle, is a muscle layer of the anterior and lateral abdominal wall which is just deep to (layered below) the internal oblique muscle. It is a major muscle of the functional core of the human body.”

‘The TVA also (involuntarily) contracts during lifts; it is the body’s natural weight-lifting belt, stabilizing the spine and pelvis during lifting movements.”

So there you have it people.  The abs section.  The very core of a body.  Did you know that each of us has a six pack, it is just some of us like to protect our six-pack while others like to show them off.  I definitely cover mine up for the winter. 
Well, now do you want to know how to work those nice abs that you thought you did not have but actually do.  Tony Horton has a video tape out called “Guaranteed Abs”  from beach body.  You know people if you want any of Tony’s DVD’s you are going to have to go to Beach Body. 

This video focuses on the very core that I talked about in a sectional progression.  Tony likes to work with sectional progession.  Well, let’s face it why would we want to work out and not progress? 

“Guaranteed Abs” is only 7 minutes long and he takes you through 7 abs exercises done in order with no stopping.  30 seconds at each exercise and let me tell you something, it freakin burns by the end.  He gives you the option of doing it twice.  Are you crazy Tony?  Yes, this man is crazy and yes he does do it twice. 

I have done these exercises with my extreme workout people and they die every time.  They love it.  The beauty of it is that it is not that expensive, great for a Christmas gift.  Hop on over to http://www.beachbodycoach.com/esuite/home/pkayfit02  to purchase any of BeachBody Products. 

Way to go Tony.  I just love that guy.

OMG!  I am sooooo freakin sore in the legs, I can’t even walk.  Worse than Tony’s Plyo legs, if you can believe that.  Here is what I feel like.

I wish Matthew was here to carry me where I needed to go.  We did some exercises with a slanted riser in which you can purchase from Spri Products.  I have done lunges on the step before and they are brutle.  Adding a slanted riser in the mix gives a whole different meaning to sore.  We used resistant tubing as well and a double soreness.  I loved every minute of it, because I can come home and use it on my college kids. 

I attended a few lectures classes regarding muscles and intergration.  AWESOME!  These guys were brillant.  Here is the link to check them out and you Personal Trainers if you are not already, you should sign up to become a member.  Such valuable information that will make YOU the best at the game and give you many more clients than you can think of.  Check these guys out at www.ptonthenet.com  You should also think about purchasing the Functional intergrated Abdominal Training DVD.  Chuck Wolf was the speaking and this guys knows what he is talking about.  Such valuable information.  I know I keep saying that, but he keeps you wanting more information.  Take what he has and run with it, you will be amazed.  Also, check any information from Michol Dalcourt.  Now, professor at University San Diego.  A transplant from Canada.  Also amazing.

Just wanted to let you know that if you ever get a chance to go to any fitness conferences you should go.  NCSA puts out some awesome trainings on sport specific.  Check out their websites for exams and workshops.  http://www.nsca-lift.org/

Now it is time to get to work.  I have to practice my Zumba.  That is alot of fun too.

Do, you ever wonder how Aerobic instructor stay up on their current new torture exercises?  Well, some instructors, like myself, have found an organization called “SCWFitness” it’s where fitness professionals go to learn from the best in the world. 

There are some of the most well known fitness presenters there that I have gotten the privilege of knowing.  All the presenters are so approachable and you are welcome to ask questions on how to modify exercises for certain age groups and so on.  I love going to this fitness conference.  There are other fitness conferences around like IDEA, AAAI/ISMA, NSCA, and YogaFit.  All the presenters are Ace Certified and AFAA certified or CEC’s or CEU providers which means they offer workshops for instructors who are certified in anything to keep up their certifications. 

At the conference you can get certified in just about anything anymore.  They have Zumba, 50+ and older adults, Kids in Motion, Pre-Natal/Post Natal and much more.  I love it.

The one I am going to is in Dallas.  Hence the name DallasMania.  They are also in the Midwest, Florida, California, Boston area and several others in which I can’t think of right now. 

If you are interested in getting certified in Personal Training or Group Exercise which are like the big Umbrellas of it all, you should check it out.  You will meet plenty of new great people and just have a ball working out.  Oh, by the way there is a big Expo in which you can shop.  My favorite, I always spend too much money in there. 

I believe that if you are a Physical Education Teacher that this is such a great opportunity to get new ideas for the kidos and to see what else is out there.  Coaches too.  They have strength and conditioning classes which are awesome.  They have BOOTCAMP classes in which you could take back for some training ideas, the ideas are endless people.  Get out there and try new things.

I will be out for a week starting tomorrow.  Have fun doing whatever you are doing.  Let’s get Fit.

“A year from now you’ll wish you had started today.”

The more I see students come through my classes I am just amazed at how many of them have bad rotator cuffs.  This can really hender certain exercises.  This really disables them to do yoga, push-ups, plank positions, simple shoulder exercises.  Therefore, causes the students not want to exercise at all.  There are plenty of others things to do to stay fit. But here is a great exercise to help in the rotator cuff area.

Here is a great exercise that will strengthen your rotator cuffs.  I picked up this exercise from a fellow strength coach for baseball players.  You don’t have to play baseball in order to do this exercise.  Everyone uses their rotator cuff almost everyday for daily life activities. Okay, so maybe you don’t fish.  But, you get the point.  It’s not baseball.

So, here is goes.  Take a small dumbbell or say a can good out of the cupboard, only doing one arm at a time.  Stand feet shoulder width apart, hold the dumbbell with the right hand, now lift the right arm straight out in front of you( like you were going to do a front dumbbell raise), now hold it there parallel to the floor, your palm of your hand should be facing the floor, now make sure that your shoulder stays in socket, don’t let it protrude forward, retract it back and down, good, now draw small circles in one direction, I usually have my class do ten circles one way and then reverse.  Make sure that you breathe and two make sure the circles are not big ones.  Stay within straight out in front not to dip too low or too wide. Focus only the shoulder work.  Keep it close and tight. You should feel these pretty quick.  Now switch and do the other arm.  Depending on where you are, you can squeeze out a couple of sets. 

If you have injured your shoulder and only after you have been through therapy, this is a great exercise to keep the maintenance until you feel stronger to increase the weight, never, never go over say 10 lbs, due to the leverage on the weight that is place on the arm.  

If you have never had an injury this is a great preventive exercise.  Got to keep all the stabilizers strong.

Hope you try it.  Come back for the next shoulder exercise soon.

Remember “A year from now you’ll wish you had started today.”  No Excuses!

Have a great Sunday.

www.myphysiqueinc.com

www.myphysiqueinc.blogspot.com

pkayfit

About a month ago when I decided to get back on track with my Power 90X I realized that I did not have my Shoulders and Arms DVD.  Oh what a pity.  I guess I will have to look for it and then start the next week.  :)  I searched and searched, the house was torn upside down, I guess I should really have cleaned the house instead of trashing it looking for this DVD. 

Well, I finally after about 3 weeks broke down and e-mail Beach Body to see if I could get a replacement.  I was in luck I could.  They normally don’t do that, but since I had already had the program and of course could not remember when I purchased it they said I could replace it for a fee, of course.  Okay, the cost was not a problem.  Just did not feel right knowing that I did not have all the DVD’s there when I actually started the program.  I get on the phone and what do you know, I was in luck, since I am a Million Dollar Body Coach I could get the DVD at the coach’s price.  Yes. 

So, I started the program hoping the DVD would come in in time when I actually had to do it.  Well, I rearranged the program slightly so I could do the Shoulders and Arms when it came it.  I have been so extremely busy this week.  It never fails. 

Last night, I thought I would give one more search to find the DVD.  I know I put it somewhere safe and so it would not get scratched.  I hate that.  Yes, I found it in one of my Yoga CD case.  Can you believe it.  I knew that would happen. 

Guess what came in the mail today?  You got it!  My Shoulders and Arms DVD.  Now I have two of those and TWO of Power and Grace Body Bar DVD.  I did the same thing to that one too.  Well, I got down to the fitness Conference in Dallas.  Dallasmania where Fitness Professionals go to learn.  I could not remember if I bought that one or not.  I was sure I did, but I again had misplaced it .  I get home and wal-la!  I find it.

Have I worked out today on Shoulders and Arms?  NO!  Urgh, been busy doing other stuff, like measuring for blinds, installing blinds, turning in details, letting the weather man’s dog out to go tinkle, shopping for groceries and now I have to go teach Step with Salsa.  Then I have to go do my Turbo Kick Cardio at the studio and then teach class doing legs with this group.  By the way, the legs are a little sore in the hamstring.  I should be Okay for tomorrow.  Thanks for asking.  HA!

I love a great workout.  Sometimes instructors get caught in a rut.  I really try and mix it up for my two groups with my Body Chizel.  Well, I bought a new DVD from Cathe.  I have several of her Step Dvd’s and other Dvd’s like the Core Max and something else I can’t seem to remember.  Anyhow, she is right up there with Mindy Mylrea.  Both of them have just gone off the deep end I tell you.  Anyhow, I purchased this awesome DVD that targets the upper body and the lower body in two different segments.  I wanted to really get these ladies shakin up.  Try out some different exercises.  Well, we really started kind of light in my opinion but I did give them that option so that I hoped they would be sore but not too sore and they could gage on where they are at.  That did the trick. 

You know, why is it that when you as an instructor really want to change things up, that all of a sudden you have a wave of new people trying out the class.  Well, I surely did not have a wave of new people, more like one person decided to come on leg day.  What?  Well, hang in there honey, we are doing this routine anyhow. 

I have told you a little bit about me starting up my Power 90X system again. Well, I will get to that later on this week after I finish week one.  Anyhow, I have been trying to fit this in with all the classes I teach.  I have to tell you though, my legs are going to not work for me in the morning. I have this feelin in them, usually I get this feeling after a great leg workout.  You know I have not had one of these in a while.  Well, I take that back, I remember now, when we were on the Corpus Christi family vacation, I seemed to have a problem with them then.  Well then, I have a feeling it is going to be worse, because I did not have this feeling back then and they hurt like crazy when I was trying to walk down the steps.

Back to the class.  I managed to let them know that I was doing a double duty and that what I am using do not gage on what they should be using because I will have to teach this format again later in the evening. You know my class has managed to call Mondays, Moaning Mondays and Wednesday is Whining Wednesday and they were doing that today.  I love to hear them Whine.  We all were whining today i have to say.  I had them even counting down, how great it that.  i just love those ladies.  They are awesome and they look great too.  Some sexy ladies I have.

After all of that, I did manage to get the lady to sign up for classes and she wants to get her daughter to sign up too.  Things are differently getting there and no worries.  The big man upstairs is in total control.  I left everything up to him.  I am just his servant.