Energie Gym

Fitness Cheat Sheet

noreply@blogger.com (Energie Gym) — Tue, 10 Jan 2012 18:40:00 +0000

Every January, gyms across the nation start filling up. We in the gym business always appreciate that! Whether you are a year-round diehard or a January resolutionist, reality is this: we ALL want to see change. We're all trying to do something: lose weight, sleep better, relieve stress, put on some muscle, run a faster 5K, etc.

In this article, I want to briefly address a few of the most effective fitness habits based on your goals--kind of like a fitness cheat sheet. Maybe you know this already, but NOT all roads lead to Rome.... some take an awfully long & winding route, some will never get you there. Personally, I think it's a crying shame when I see people come to the gym religiously for months... and never change a thing. News flash--It's not "just your body"!! It's your habits & choices. So let's get you doing the RIGHT workout, get you eating the RIGHT foods, and get you seeing RESULTS!

Goal: Fat Loss

Most commonly used approach: Cardio

Why it doesn't work: Cardio is great for burning a few calories, improving your cardiovascular health, and increasing your cardiovascular endurance. However, it can be hard on your joints, lead to overuse injuries, and when it comes to fat loss, the amount of calories burnt is often insignificant compared to the calories you take in. It's just not enough.

What to do instead: I call it metabolic strength training. Similar to what you've seen done on Biggest Loser, in CrossFit workouts and bootcamps, metabolic strength training consists of doing high-intensity exercise with little to no rest in between sets. By alternating muscle groups used (for example, doing dumbbell lunges followed immediately by overhead press), you can minimize local fatigue and maximize overall work accomplished.

Benefits: The workout is quick, you achieve maximal exhaustion, you get a great hormonal response (the hormones that tell you to burn fat & build lean body mass), and you'll lower the amount of calories consumed relative to the amount of calories spent. In a relatively short time, you'll see results.

Commentary: If you've seen any of the clients who take my classes consistently, you've seen what happens here. Even some members who do their own workouts, when they add in a class or two each week, it has taken them to the next level—without exception. If you want more help, schedule a personal or small group training session!

Goal: Long-distance Running/Endurance sports

Most commonly used approach: long-distance running/endurance sports

Why it doesn't work: Well, actually it does, and it's what you should do... WITH a few changes (below). However, done exclusively you are missing out on many health/body benefits & a shortcut to reaching your goal...

What to do instead: Do your long-distance cardio, but replace a few days each week with sprints or high-intensity intervals, with plyometrics, and with strength training.

Benefits: For one thing, you're probably going to even out the muscle usage better—again helping to prevent overuse/muscle imbalance injuries. Additionally, you'll run faster & feel less exhausted, meaning you can run farther. Think of driving with a coffee mug... if you've got an 8 oz mug filled with 8oz of coffee, you're gonna wear that coffee & arrive at work with about 3oz left (trust me, I know). If you put that same 8oz of coffee into a 16oz mug, you're going to spill much less of it—maybe even none. To translate that into running, let's say your leg muscles have the capacity to do 8oz of work... by the time they have finished that 8oz, they are going to be exhausted. But if you increase the work capacity to 16oz, they're going to feel like 8oz of work is much less of a job. Make sense?

Commentary: Sprints & strength training are how I would START my long-distance training (along with good muscle recovery work!!). If you're already doing the long-distance, add in the muscle work. I promise you, you won't regret it. For specifics, schedule a training appointment :)

Goal: Build Muscle

Most commonly used approach: lifting weights, taking pre- and post-workout supplements

Why it doesn't work: Most of the time when you find someone thin who does strength training & works out regularly but can't seem to gain weight, their biggest problem is that they simply don't get enough calories. There are also some things we can do to their workout.

What to do instead: First, increase your calorie intake. Not just protein; increase your carbs & fat too—from healthy sources of course (preferably something that was growing on a tree, plant, or bush not long ago). Secondly, adjust your workouts. Lift heavy, but get in a good 8-12 reps of 3-4 sets of 3-4 exercises per muscle group. Overkill does not = Results! Try to hit legs/glutes WITH whatever you're most concerned about building (ie: glute-ham raise and squats on the day you're hitting your biceps & triceps). And try to hit each muscle group twice a week.

Benefits: YES, this is a completely different methodology than normal. However, it makes sense if you understand a bit of muscle and exercise physiology. By doing big muscle groups (legs/glutes) with another area, you maximize the hormonal response of your own body's HGH & testosterone production. By increasing the frequency of hitting a muscle group, you work with the body's natural cycles—muscles begin to atrophy approximately 72 hours post-stimuli.

For more information about these or other training methodologies, email me at Annie@EnergieGym.com or schedule a training appointment. There really is a way to train smarter & maximize results!

Results on RESET!

noreply@blogger.com (Energie Gym) — Wed, 26 Oct 2011 14:07:00 +0000

5 days = down FOUR pounds!!

Now, some of you are thinking, "that's not very much"--but for me, it IS! I don't lose weight easily, and I've been pretty steady at this weight for about a year. I haven't dipped this low in 5 years--and back then, I was on the heartbreak/starvation diet! So needless to say, I was stoked to lose the weight!!

How it felt: My body seemed to take to the program quickly. I had NONE of my usual mid-morning and afternoon energy crashes, and I felt satisfied nutritionally. The interesting thing is to now see friends doing RESET, and to compare our experiences & results! I am finding that no two people are alike--for some, the first day or two are like a "cleanse", where the body is shedding some toxic buildup & getting use to drinking adequate amounts of water. However, in every case, by the end of day 2, people are feeling great!

Here's a testimony from Bernadine, who also just finished RESET:

The Reset is so good! I lost a total of 4 lbs, and my craving for sugary stuff is pretty much gone. Each time I even think about grabbing something sweet, I don't feel like eating it so the thought just goes away, and I have been so tired this week that this makes it like a miracle to me. Normally this is when I really eat a lot of sugar. I am so happy about this, and excited to continue the products. I feel really great taking them!

Another of my clients has lost 3.5 lbs in her first TWO days on RESET, after staying plateaued for quite awhile prior. Overall--I love what RESET did with my body, and I'm loving what it's doing for my clients & friends!

YES, I'm continuing on with the Transform phase--which is QUICK, EASY, AFFORDABLE, and ENJOYABLE for me: shake for breakfast & sometimes lunch, bar for morning snack, then snack & dinner on my own!

Contact me for more info!

www.annieott.usana.com

928.681.7978 cell

annie@energiegym.com

noreply@blogger.com (Energie Gym) — Thu, 20 Oct 2011 13:31:00 +0000

Last 2 days on RESET!

Ok, yesterday was rough... not regarding food, but I was just sick & way over-tired. I did NOT sleep enough the night before! However, I went to bed early enough to get almost 7 hours of sleep last night & I feel GREAT today!

Down 3 1/2 pounds!! In 3 days--this is the lowest I've weighed in 5 years! I'm pretty stoked :)

Still have had no problems with sticking with the RESET program--I wait till I'm hungry, then the shakes/bars satisfy me. Mmmm they are sooo good! Not in love with the strawberry shakes, but everything else--it's delicious.

I'm definitely going to go on with the next phase--TRANSFORM... Basically it's a shake for breakfast, a bar for snack, and a shake for lunch. Then the other two snacks/meals you just eat normal, low-glycemic foods. The hardest part about RESET has been eating dinner with friends/family & seeing their food... Otherwise, I could eat like this forever, because it's easy & delicious. I'm excited to get to TRANSFORM, have the first half of my day's food ready to go, and get to eat dinner as I want!

There are 3 reasons I'm moving forward:

1) I have never had the body I want--I always stop with "good enough". With the changes I've seen in the last 3 days, I know I can reach my goal!! PLUS I feel really good on this...

2) It's wayyy easier to have the shakes/bars than to cook. All I have to do is make sure I've washed out my blender ball shaker & scoop some Nutrimeal into it. Then when I'm ready to eat, I just add cold water. Woohoo! Fast & Easy!

3) It's CHEAPER than grabbing food out... with meals that cost between $2-2.81, I'm saving money! Basically I can eat 3 meals for almost the price of a Starbucks. Good life! :)

Ahhhh good day ahead! Let me know if you're interested in RESET yourself... I'm currently selling RESET packs at my cost--so get in touch!

Annie
www.annieott.usana.com
annie@energiegym.com
928.681.7978 cell

Starting Day 2 of RESET!

noreply@blogger.com (Energie Gym) — Tue, 18 Oct 2011 14:00:00 +0000

There are 2 things you should know before I continue:
1) I have done "cleanse" programs before from various companies. Each time, I have gotten sick & shaky... whether that be from the extreme low-calorie intake or from included stimulants or fat-burners. In the end, I have never lost weight because I have to quit.
2) I am reallllly stable in my weight. Except for a certain few days in the month, I am pretty much the same.

So... here's the low-down after Day 1:

I feel great!!
AND I'm down 1.75 lbs today...
Yesterday was easy to stick with the program--I had a shake for breakfast, then a snack bar, then a small side salad & soon-after, a shake, then an apple before spin & yoga, a bar on the way home, and my last shake for dinner. I even ate out! It was cheap :)
Never felt bad... and when I worked out this morning, I felt stronger & more energetic than usual!

Needless to say, I'm STOKED & even more excited about helping others reach their goals with RESET!

If you're interested in losing weight & feeling great yourself, get in touch!
Website: www.annieott.usana.com
Email: annie@energiegym.com
Cell: 928.681.7978

RESET Day One: a 5-day program to lose weight & cut cravings

noreply@blogger.com (Energie Gym) — Mon, 17 Oct 2011 14:01:00 +0000

Today I started RESET... I've weighed in, had my breakfast shake, and excited for the next 5 days!! Going to keep the blog updated with my thoughts, impressions, & results from the program!

What is RESET? It's a 5 day program of nutritious meal shakes & bars, combined with antioxidants, vitamins, & minerals. The meals are low-glycemic and have optimal protein, carbohydrate, fat, and fiber content.

Average weight loss is about 4-5 lbs during the 5 day period. Other benefits? This low-glycemic program cuts your carb cravings and evens out your blood sugar--jump-starting your weight loss & getting you on the right track!!

Interested in doing RESET yourself? Contact me at Annie@EnergieGym.com or 928.681.7978!

Another Workout Circuit--Full Body

noreply@blogger.com (Energie Gym) — Wed, 10 Nov 2010 22:20:00 +0000

We did this circuit in our New Member Group Training session last Thursday--Rick, Leah: this one's for you! (Machine name in bold)

Squat: Split Squats, 8 per side

Dumbbells: Single-leg deadlift to overhead press, 8 per side

Chest: Chest Press, 10 reps

Row: Alternating Rows, 10 reps

Dumbbells: DB Scaptions, 10 reps: Hold dumbbells palm forward, raise to shoulder height-pause-lower.

Lat: Lat Pulldowns, 10 reps.

As last post, do heaviest weight you can complete with good form & leave room for about 1 more rep. Repeat without rest for entire circuit, shoot for about 3 sets!

Basic Gym Circuit

noreply@blogger.com (Energie Gym) — Mon, 01 Nov 2010 19:40:00 +0000

We did a new member group training today with 4 great ladies... I'm writing the circuit we did, both for their sake & for any of you who want to try it!

What it is: Full body workout for strength, metabolism/fat loss, & posture
How to do it: Keep rest between stations to a minimum. Aim to move from one thing to the next without any break!
Warm-up: about 8-10 minutes, can be done on a cardio machine--enough to get your body temp and heart rate up a bit, but not make you tired out. Use the foam roller as needed!
Format: Perform 1 set (10 reps) of each exercise with minimal rest in between. Repeat for a total of 2-3 sets! (machine names are in caps)
Weight: Use a weight that you are able to perform 10 good reps in good form. You should be able to do about 2 more reps at the end of your set, but no more, if you have the "perfect" weight chosen. Feel free to adjust weight up or down each set!

CHEST: Chest press--back stays on the seat, shoulders down, chest & elbows lifted, palms down. Press straight forward, squeezing the chest muscles, then control the motion as you return to the starting position.

ROW: Alternating row--With chest lifted & spine long, lean back a few inches, lifting the weight stack. Pull elbow back one arm at a time, palm inward, keeping elbow tight to body. Return arm to straight position, then repeat with other arm.

LIFT: Straight-leg deadlift--Adjust arms to lowest position. Grab handles, palms forward. With spine tall & shoulders pressed down & back, push hips back until hanging arms reach about knee height. Return to starting position, contracting the hamstrings (back of leg).

SHOULDERS: Shoulder press--Sit forward with your back tall & off the seat. With chest lifted & elbows open wide, press straight overhead. Arms should line up with ears, not forward by the face. With control, lower the arms, keeping shoulder blades pulled down & together.

LATS: Lat pulldown--Sit up tall, palms forward. Pull the arms down so that the elbows reach toward the ribs. Return to starting position. Keep shoulders pressed down.

SQUAT: Basic Squats--Keep knees lined up over feet, press the heels into the deck the whole squat!

Core: We did 4 of my current favorites... side plank hold, long lever crunches on the ball, quadruped dumbbell extensions, and cross-body mountain climbers.

If you want to add 20-30 minutes of cardio after this workout, great! You've done a great job of working your full body, creating a good calorie burn, and helping create a strong core to help prevent back problems & develop great posture. Let me know if you have questions!

Oktoberfest!

noreply@blogger.com (Energie Gym) — Mon, 18 Oct 2010 00:20:00 +0000

Oktoberfest, held this weekend in downtown Kingman at the Powerhouse & Locomotive Park, was a hit! At the Energie Gym Booth, we gave away 5 Day Passes, had some of our fun equipment (like the Indo Board & kettlebells) out for people to try, and had a raffle for t-shirts & a 3-month gym membership. Plus we gave away certificates for free tanning!

Cardio Intervals 10/12/10

noreply@blogger.com (Energie Gym) — Wed, 13 Oct 2010 18:28:00 +0000

Okay people--I love teaching & doing my Cardio Intervals class... It's a chance for me to do basically whatever I feel like! Wooo such freedom! This week we did a circuit--now, if you're going to try this on your own, get a stopwatch or some cool interval timing app for your phone, and push HARD! This workout should keep your heart pounding like you're doing some hard RUNning (not just jogging), and you should burn a few more calories than you would on a good hard run. Plus, your post-activity calorie burn will be exceptional!

Here we go:
Warm-up--5 min jog, then a few reps of each station of our circuit, performed at an easy pace.

Hurdles & bars: We did a squat moving sideways underneath the bar, then a jump over 2 hurdles, then another side squat.
Standing oblique crunch: A leotard and spandex, along with an excited face, will help you out on this station. Grab a weight (5-10lbs should be good) in your right hand & reach over head. Bring your left knee up and your right elbow down--rounding out the lower back & contracting the obliques. Think of reaching your right shoulder for your left hip. Should feel lots of oblique firing!! Switch & repeat on other side.
Cross-country skiing: We used our sliders for this one. With one foot on each slider, reach the right foot forward & left foot back into a lunge (use opposing arms). Simultaneously switch arms & legs, traveling across the floor. Don't take the easy way out--push into the floor to fire those leg muscles through the full drag!
One-arm kettlebell swings: Just what they sound like. Repeat other side. If you don't know how to do a kettlebell swing, come ask me :) They're awesome!
Mountain climbers: We did these with our hands holding onto a low step. Keeping your back flat & hips still, pull one knee forward while your other leg is stretched back. Jump and switch those legs while keeping your hips down & level.
Side jump squats: Jump to the side, touch the ground outside your feet. Explode from that squat position to the other side & repeat. Keep your chest & torso lifted & get your butt low, weight on the heels. Reach as far to the side as possible when you jump!

Ok, so those are the stations, here's how the workout goes:

Warm-up
50 sec each station, 15 sec to transition (switch sides at halfway point for KB swings & Standing crunch)
1 min rest
40 sec each station, 15 sec to transition (switch sides at halfway point)
1 min rest
15 sec each station, 10 sec to transition--DON'T switch sides & repeat each station 2x (obviously, use each side once)
1 min rest
walk it off, cool down, then stretch!

Push yourself HARD. Harder! Do more! Faster!! You can do this!!!!

Don't sacrifice form for speed. If you have questions, ask me....

Tonight is CoreBurn at 4:30...see you at Energie Gym!