Fuse Fitness Studio

Got 15 minutes? Try this one.

noreply@blogger.com (Donna-Marie) — Tue, 07 Feb 2012 22:59:00 +0000

Thise 3 exercise done together use a stack of muscles so lets get busy ?..

Do 10 reps of each exercise, and complete as many circuits as you can in 15 minutes. Rest briefly when you need to, and resume working until the time is up

Body-Weight Squat - Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up.

Judo Pushup - Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now reverse the movement and return to the starting position.

Sprinter Situp - Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That's 1 rep.

Today's blitz

noreply@blogger.com (Donna-Marie) — Mon, 06 Feb 2012 21:05:00 +0000

You can do this workout with a buddy, it helps to keep you both motivated.

Try to get ou as many as you can....

1 min of jump rope…..1 min of push ups
45 sec of jump rope….45 sec of push ups
30 sec of jump rope….30 sec of push ups
15 sec of jump rope….15 sec of push ups

Now if you up for it repeat

(if you don't have a skipping rope just pretend)

Enjoy!!!

Give your hip flexors a break...

noreply@blogger.com (Donna-Marie) — Fri, 03 Feb 2012 03:31:00 +0000

Here's a quick hint.

Give your hip flexors a break...

Anytime you draw your legs toward your midsection—reverse crunches, V-ups—you emphasize the lower portion of your abs. These moves also stress your hip flexors, the muscles on the front of your thighs. When these muscles are involved, your abs exert less than full effort, and you end up with tight hip flexors.

Overcome this tendency by pretending there's a glass of water resting just below your belly button. Before bringing your legs up each time, imagine not tilting the water all over you. Let the water tilt more toward your legs first. This redirects your body positioning, so the effort stays concentrated on the lower abs, making you work better and not stressing out your overworked hip flexors.

If you have stairs try this workout

noreply@blogger.com (Donna-Marie) — Thu, 02 Feb 2012 00:12:00 +0000

Interval Training – Stairs:

Spend a about 5 minute warm up, followed by 20 minutes intervals:

Run up stairs (1 or 2 at a time), walk down – do this for 5 minutes, then rest for 1-2 minutes.
Continue until you have completed 20 minutes.

5 minutes cool down,

5 minutes stretch.

Got 30 minutes... Try this

noreply@blogger.com (Donna-Marie) — Wed, 01 Feb 2012 23:52:00 +0000

Just quick reminder we have our new bootcamp starting Monday 6/2/12 7.30 pm save your spot book in on line (only a few spots left so get in or miss out)

Today's workout

Get Outdoors for this Walking/Stepping Circuit:

Warm up with a 5 minute walk.
2 minutes: Find a step or ledge and step up and down, using both legs, continuously for 2 minutes
3 minutes – Power Walk for 3 minutes
2 minutes – Alternate Lunge (without weight) 1 min, Bodyweight Squat (without weight) 1 min
3 minutes – Power Walk for 3 minutes
2 minutes – Find a step or ledge and step up and down, using both legs, continuously for 2 minutes
3minutes – Power Walk for 3 minutes
2minutes – Alternate Lunge 1 min, Bodyweight Squat 1 min
8 minutes – Power Walk for 8 minutes
5 Cool down and stretch

Cardio change up

noreply@blogger.com (Donna-Marie) — Thu, 26 Jan 2012 22:05:00 +0000

Do you do your cardio on the treadmill or the elliptical machine? How about trying a little of both? Does the thought scare you a bit? Most people like to stick to one machine for cardio, but I want you to change your mind-set. To reach your fitness goals, you have to let go of that all-or-nothing mentality. And let's face it we all need options especially on days the weather may not be cooperative for your usual outdoor jog, or all the ellipticals will be in use, or the pool will be closed, or your bike will be in the repair shop. Be flexible.

To get you thinking big picture, let's take a look at all the options available in the always-popular walk-jog-run trio.

You can perform any of these activities on a treadmill or outdoors. The key is to mix it up and keep it challenging. To burn maximum calories, you have a few options: you can walk on an incline, walk fast, jog, or run, depending on what you're ready for at your current fitness level.

Try performing intervals by running or jogging in timed or distance bursts. You can also work different muscles in your legs by running backward every once in a while — obviously you can't do this everywhere. You might also try sports drills like running sideways, or karaokes, in which you run sideways by crossing your right foot first in front of your left foot and then behind your left foot; you then switch directions, crossing the left foot in front and then behind the right foot.

My point is keep your body guessing, make it work and burn up more calories every time!

5 rounds

noreply@blogger.com (Donna-Marie) — Wed, 25 Jan 2012 02:41:00 +0000

1 Minute - Run in place - high knee
1 Minute Pushups
1 Minute Regular Situps
1 Minute Leg Lifts
1 Minute Squats

Repeat for 4 Rounds

Up down workout

noreply@blogger.com (Donna-Marie) — Tue, 24 Jan 2012 22:23:00 +0000

25 Situps
Sprint 2 min jog/ walk 2 min
25 Situps
Sprint 2 min jog/ walk 2 min
25 Situps
Sprint 2 min jog/ walk 2 min
25 Situps

Sprint 2 min jog for 2 min then walk for 5 min

Don't forget to stretch

Australia day Dinner (nice easy and healthy!)

noreply@blogger.com (Donna-Marie) — Tue, 24 Jan 2012 21:54:00 +0000

Lamb Cutlets with Spinach, Avocado & Tomato Salad

Serves: 4
Preparation time: 10 min preparation, 10 min cooking
Ingredients

12 frenched lamb cutlets
200g baby spinach leaves
Half a punnett red grape tomatoes, halved
Half a punnett yellow tear drop tomatoes, halved
1 large avocado, sliced
1-2 tbsp balsamic dressing

Lamb Cutlets

Method
Lightly brush the cutlets with oil and season with salt and pepper. Preheat the char-grill to hot.
Cook lamb on one side until moisture appears on the top. Turn with tongs and cook until done to your liking. Turn lamb once only. Test for doneness with tongs. Rare is soft when pressed, medium is springy and well done is very firm.
Remove lamb from the heat, cover loosely with foil and rest it for 2-3 minutes before serving. Toss the spinach, tomatoes, avocado and dressing and serve with the lamb cutlets.

Someone asked me the other day “Why Boot Camp?”

noreply@blogger.com (Donna-Marie) — Tue, 24 Jan 2012 11:37:00 +0000

...that got me thinking. We have had a lot of different results with people in our Boot Camp Many walks of life and fitness levels do our Boot Camps and they all made great headways in their fitness.

Some may start with a pretty negative opinion about Boot Camps in general, but after doing a couple of sessions they change their mind completely.

Often peopls first reaction to the word “BootCamp” is to flinch. We don’t run a military operation and you will never get a “DROP AND GIVE ME 100 PUSHUPS....”

One of our clients said ....

”I was a dedicated gym bunny, intent on pumping
that gym iron. I used to think Bootcamps
aren’t a real workout…they’re what wimps do when
they say they are working out. Boy was I wrong!!!!”

C.K

Question . Is there a real value in a great Bootcamp workout

Answer . YES there most definitely is! As it keeps your body guessing and helps to avoid the boredom in your workout. You don’t have to think about the workout but you’re going to feel it, that’s for sure.

We have a lot of New Mum’s that have had to find ways to incorporate quick, effective workouts in their ultra busy days.

Although we do have guys in our Bootcamps as well, we usually have a much bigger attendance from Women from a variety fitness levels and backgrouns joining each new session. They all wanting to find a fun way to get back into shape.

If you’re a woman you will probably already know that the number one goal for us ladies who exercise is to shrink their lower body. Of course we often just say we want to lose weight, but what we really mean is we want a smaller, tighter butt and toned hips and thighs and flatter belly! (that’s me for sure anyway).

Boot Camp style workouts are often lower body focused and a great choice for ladies who are looking to firm and condition that area.

High intensity and challenging, it ticks all the boxes - not only for convenience and variety, but for sculpting long, lean, conditioned legs.

Your legs are your biggest muscle group and when you train your legs with variations of compound exercise such as squats, lunges and sprints (and all their variations), you’re going to burn a LOT of calories and fat. But the benefits don’t end when you finish your workout.

You’ll still be burning calories and fat long after your workout is finished…Booyah!!!

Scientists have discovered a training phenomenon called Excess Post-exercise Oxygen Consumption (also known as EPOC).

In layman's terms this simply means the amount of calories used after a session of exercising or in even simpler terms, the amount of energy the body needs to normalize after a workout.

Researchers have discovered that EPOC can increase calorie burn up to 48 hours AFTER your workout. I’ll be honest: I really like the idea of knowing that I’m still burning fat from yesterday’s workout when I sit my butt down on the lounge at night!

So, here’s the big takeaway lesson for today.

If you’ve been doing the same sort of training for a while, it may be time to switch it up a notch. A month or two of well-designed Boot Camp workouts might just be what your stubborn lower body is crying out for.

So why not give it a go, Our next Boot Camp starts February 6th, 7.30pm Mondays and Wednesday’s, for 8 weeks and is only $200.00. – I look forward to seeing you there.

500 blast

noreply@blogger.com (Donna-Marie) — Sat, 21 Jan 2012 23:12:00 +0000

100 Squats
100 Toe Touch & Raise hands to ceiling
100 Regular Situps
100 Windmill Toe Touch
100 Single Leg, Knee Raises
(stand still and raise one leg to the chest)

Your choice to do it all straight up or if you find it a struggle try breaking it into 5 sets of 20 of each exercise to get to the hundred.
Good luck and feel the burn

Workout at home

noreply@blogger.com (Donna-Marie) — Thu, 19 Jan 2012 11:12:00 +0000

Today's workout

10 Pushups
15 Bench Dips
20 Squats
25 Situps
30 Calf Raises

Repeat for 5 Rounds take a min to recover between sets

Lemon Yoghurt Muffins

noreply@blogger.com (Donna-Marie) — Wed, 18 Jan 2012 10:42:00 +0000

Muffins you can enjoy and not feel guilty

Ingredients:

1 cup low fat natural yoghurt
¼ cup honey or pure maple syrup
50g (1.5oz) butter
½ cup low fat milk
2 eggs
2tsp. lemon rind
¼ cup lemon juice
1 ½ cups white flour
1 ½ cups wholemeal flour
2tsp. baking powder
1tsp. baking soda

Method:
Pre heat oven to 180 C
Gently melt the honey or syrup and butter together in a small pan and set aside to cool
Beat together the eggs, yoghurt, milk and rind
Add lemon juice to honey/syrup and butter mixture
Combine flours and baking powder and soda
Add all the liquid ingredients to the dry ingredients and mix until combined
Spoon into greased muffin trays and bake for 20 minutes

Today's workout

noreply@blogger.com (Donna-Marie) — Tue, 17 Jan 2012 21:25:00 +0000

Make sure you use good form .... Quality always out does quantity

1 Minute - Run in place - high knee
1 Minute Pushups
1 Minute Situps
1 Minute Leg Lifts
1 Minute Squats
Repeat for 4 Rounds

1 to 20 worout

noreply@blogger.com (Donna-Marie) — Sat, 14 Jan 2012 21:35:00 +0000

Start with 1 Rep for the first round, then add 1 Rep for each following round." Complete 20 rounds
example = Round 1 - 1 Rep , Round 2 - 2 Reps , Round 3 - 3 Reps , etc.

Pushup
Straight leg, Leg lifts
Squats
Situps
:30seconds Run In Place -High Knees

Good way to push your self is is to time it the 1st time to see how long it takes for you to get to 20 reps. Then next time you do it try to beat that time

8 minutes you can find right?

noreply@blogger.com (Donna-Marie) — Sat, 14 Jan 2012 07:59:00 +0000

8 minutes of Working your body

1 Minute Jumping Jacks
1 Minute Pushups
1 Minute Regular Situps
1 Minute Squats
1 Minute Toe Touches
1 Minute Right Leg Lunges
1 Minute Left Leg Lunges
1 Minute Straight leg, Leg lifts. Lay on your back hands under small of your back if you need it and only drop legs to your level

I know you want to.....do it again x3

Let me know what you think

Today's blast

noreply@blogger.com (Donna-Marie) — Sat, 14 Jan 2012 03:50:00 +0000

Workout 2012 #1

1 minute of Jumping jacks
1 minute of Burpees with a pushup
1 minute of Squats
1 minute of situps
Repeat for the 5 rounds

Have fun with this :-)

Let me know how you go

Snacks hint

noreply@blogger.com (Donna-Marie) — Wed, 11 Jan 2012 23:52:00 +0000

A large skim-milk latte (540kJ) with a slice of un-iced banana bread (818kJ) may seem like a modest choice compared with the cakes and pastries you could have had. However, it's still 20% of your daily energy intake if you're on an energy-reduced weight loss diet. And it's certainly much more energy than you need from a snack.

Snacks can be OK if you're careful with your choices and aim to keep them to under 100cal a day (418kj). Here are 20 tasty snack options that fit the bill:

1.    1 small can tuna in spring water, 3 tsp low fat ricotta = 408kJ

2.    2 cups air-popped popcorn = 250kJ

3.    ½ cup fat-free natural yoghurt, ½ cup raspberries = 416kJ

4.    2 soy linseed corn thins, 1 ½ tsp tahini, 3 thin slices tomato = 418kJ

5.    2 level scoops of low-fat plain ice cream, ¼ cup blueberries = 390kJ

6.    10 almonds, 20 sultanas = 408kJ

7.    1 small green apple, 20g reduced fat cheddar = 384kJ

8.    1 sandwich-sized Vitaweet, 1 tsp olive tapenade, 1 slice avocado, cracked pepper (15g) = 408kJ

9.    ½ mixed grain English muffin, toasted, 1 tbsp low fat cottage cheese, 3 slices cucumber, cracked pepper = 373kJ

10. ¾ cup green grapes = 339kJ

11. 1 Ryvita crisp bread, 1 tbsp hummus, 1 small grated carrot = 418kJ

12. 10 cherry tomatoes, 1 stalk celery, 2 tbsp tzatziki dip = 377kJ

13. 1 large boiled egg = 350kJ

14. 1 slice toasted fruit bread, 1 cup peppermint tea = 396kJ

15. 1 medium pear, 1 mug tea with 20ml skim milk = 419kJ

16. 1 cup skim milk, 1 tsp Milo = 404kJ

17. ½ cup edamame beans (in shells) = 387kJ

18. Skim milk cappuccino (300ml) = 330kJ

19. 4 small biscotti = 388kJ

20. 1 cup watermelon balls, 20g crumbled goats cheese, 2 tsp shredded fresh mint = 329kJ

Healthy Breaky

noreply@blogger.com (Donna-Marie) — Thu, 05 Jan 2012 23:16:00 +0000

Here is a healthy Breaky for you to try....

Creamy Apple Oats Ingredients:

½ cup cottage cheese
½ cup oats
75g grated apple
Nutmeg and Cinnamon
1 cup water

Method:
Soak ½ cup oats with 1 cup water overnight
Drain excess water from oats
Add cottage cheese, grated apple, nutmeg, cinnamon and stir well
Place in microwave on high for 2+ minutes stirring in between

Workout 6

noreply@blogger.com (Donna-Marie) — Thu, 05 Jan 2012 23:04:00 +0000

Warmup first then get into the workout.....

Spiderman Climb (10 reps per leg) Start in the top of the pushup position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up outside of your shoulder and touch your foot to the ground. Slowly return your leg to the start position and repeat with the opposite leg.

1-MINUTE DRILL Perform the following exercises for 15 seconds each.

Jumping Jacks Start with your feet hip-width apart and hands at your sides. Simultaneously raise your arms above your head and jump so you can spread your feet shoulder-width apart. Then jump again to lower your arms and bring your feet together. Repeat.

High Knees Run in place, with knees driving toward your chest.

Side-to-Side Hops Starting with feet together, push off with your right foot to hop laterally to the left about 3 feet. Land on your left foot and follow with your right. Hop back, this time pushing off with your left foot. Repeat.

Mountain Climbers Start in a pushup position. Keeping your head in line with your body, bring your right knee to your chest, then back to starting position. Alternate rapidly with the left leg.

STRENGTH CIRCUIT Complete as many repetitions as you can of each exercise in 20 seconds. Rest 20 seconds, then move to the next exercise.

Jumps Dip down at the hips and knees, and then explode up.

Pushups with Row Get into pushup position with your arms straight and your hands resting on light dumbbells. Squeeze your abs and glutes as you perform a pushup. At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.

Two-Way Lunges From a standing position, take a large step forward with one leg, then immediately lunge backward. Switch legs after 10 seconds.

Single-Leg RDL Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement by pushing your hips back. Push back up to the starting position. Switch legs after 10 seconds.

Don't forget to stretch

Glute Bridges Lie on your back with your knees bent, feet flat on the floor. Squeeze your glutes and raise your hips so your lower back is off the floor. Hold for 20 seconds.

Workout 5

noreply@blogger.com (Donna-Marie) — Thu, 05 Jan 2012 04:07:00 +0000

Try this worout today...

March in place for 2 minutes, swinging arms lightly
Supine Bridge (plank) - Hold for 1 Minute
Jumping Jacks - 1 minute
March in place - 1 minute
Pushups - 10 reps
Jumping Jacks - 1 minute
Bicep Curls - 11 Left/11 Right (use a weight that work for you)
March in place - 1 minute
Shoulder Raises - 10 Right/Left and 10 Left/Right
Jumping Jacks - 1 minute
Tricep dips - 12 Reps
March in Place - 1 minute
Calf Raises - 30
March in place - 1 minute
Rest and then stretch for a cool down
Over all this is a fun workout, you don't spend any great amount of time on any one exercise. If you don't have weights you can use something similar like cans of food or fill shopping bags to your weight needed.

2012 things to remember

noreply@blogger.com (Donna-Marie) — Wed, 04 Jan 2012 07:29:00 +0000

Here's 9 thing you should bring into 2012 with you

Lesson 1. Set a Deadline

There is power in setting a deadline. Ever say you are going to do something and never get around to it? You’re not alone. Have you been given a deadline to do something, say by your boss? Of course you hit the deadline because there is a time restraint. Set a date on the calendar for you to be your absolute best by or book yourself in some classes or activity your interested in.

Goals:
need to be put in writing,
have to be specific and measurable,
have to have a specific timeline,
and need to be realistic.

Lesson 2. What Gets Measured, Gets Managed
You cannot know what direction you are heading towards if you don’t measure and track your results. This is not always about the scales. Sometimes it can be a pair a pants you love. You should do measurements yourself or get someone else to do for you.

Lesson 3. Replace One Habit at a TIme
Habits cannot be broken, only replaced. If you start by replacing one habit per month, that will be 12 new habits you will have replaced by 2013. Think of one you want to replace for this month?

Lesson 4. Tell Someone Your Weight Loss Goals
Having an accountability partner works in EVERY area of your life. You are more likely not to fail if you tell someone what you are going to achieve or get them to join you. You wont only be letting yourself down if you quit, but also your friend.

Lesson 5.( BIG ONE HERE) Eating Too Little Will Make You Fat
We start to waste away in our upper body and start packing on the weight in our tummy whenever we choose to skip meals and don’t eat enough.

When nutrient intake is low, the metabolic rate will become low for three reasons:
decreased thyroid function,
reduced thermic effect of eating, and
reduction in muscle mass.

Lesson 6. HIIT Is The Fastest Way To Lose Fat

High-intensity training burns calories for hours after the workout, improves endurance, and improves aerobic capacity. Add in some HIIT to your week. All you need is a few 20 minutes sessions and your pants size will shrink in no-time. (this is why bootcamp here always works so well)

Lesson 7. Keep Your Heart Rate High

There is no sense in taking your time during your workout. There is no sense in training one muscle at one time, unless you are thinking of becoming a light-weigh bodybuilder. This is the key that can COMPLETELY shaped your body this year.

Lesson 8. Have A Plan of Attack

Plan out your workouts BEFORE you workout. Don’t be stuck there trying to think of what exercise combos to do and then draw a blank because you think everyone is looking at you and wondering what you are doing. Or join a class that you like or get in on a bootcamp.

Lesson 9. Eat Protein and Carbs for Breakfast
eating a good breakfast is VERY important. Sugary cereal is not good at anytime of day.
A couple of boiled eggs and multi grain bread (the more to the bread the better)

Workout 4

noreply@blogger.com (Donna-Marie) — Thu, 29 Dec 2011 20:15:00 +0000

Work you way through these no rush take your time and feel the muscles working.

Do each exercise for 1 1/2 to 2 mins each

Fire Hydrant In-Out

1.      Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Relax your core so that your lower back and abdomen are in their natural positions. Without allowing your lower-back posture to change, raise your right knee as close as you can to your chest. (Your knee may not move forward much.)
2.       Keeping your right knee bent, raise your thigh out to the side without moving your hips.
3.       Kick your raised right leg straight back until it's in line with your torso. That's one rep.

Bodyweight T Pushup

1.      Start in a low plank position with your elbows bent so your body is 2 inches off the ground.
2.       Push up and, as you reach the top, lift your left hand and roll onto the outside of your feet, keeping your body aligned. Straighten your left arm so your fingertips point upward. Hold for 1 second before returning to start. Repeat on the other side. That's one rep.

Side Lunge

1.      Stand as tall as you can with your feet shoulder-width apart.
2.       Lift your left foot and take a big step to your left as you push your hips back and lower your body by dropping your hips and bending your left knee. Keep your right leg straight. Pause, then quickly push yourself back to the starting position. Repeat for desired reps before switching sides.

Seal Jack

1.      Stand with your feet together and your arms extended in front of you at chest height.
2.       Simultaneously spread your arms out to the sides as you jump up just enough to spread your feet wide. Without pausing, quickly reverse the movement. Keep your ankles locked and land on the balls of your feet.

Elevated-Feet Russian Twist

1.      Sit on the floor with your knees bent. Hold your arms straight out in front on your chest with your palms together. Learn back so your torso is at a 45-degree angle to the floor. Raise your feet a few inches off the floor and hold them there as you perform the movement
2.       Brace your core and rotate your torso to the right.
Pause, then reverse your movement and twist all the way back to the left as far as you can

New Years Eve yes you need to work out!!!

noreply@blogger.com (Donna-Marie) — Tue, 27 Dec 2011 05:32:00 +0000

Workout 5

Yes it New Years Eve..... And you really need to workout today, especially if you are planning on drinking tonight!!

Quick morning workout
50x jumping jacks
20x squats
20x push ups
20x lunges (each leg)
50x jumping jacks
20x crunches

Quick fast and oh so so good for us... Can you do it 3 times.... ?

Now you can enjoy tonight a little less guilty

Workout 3

noreply@blogger.com (Donna-Marie) — Mon, 26 Dec 2011 11:09:00 +0000

Here is today's workout ENJOY!!!!

PushUps Pyramid + Mountain Climbers Ladder – 5x 5+10, 10+20, 15+30, 10+40, 5+50.

This means –

Set 1 – 5 push ups + 10 M.Climbers,
Set 2 – 10 push ups + 20 M.Climbers,
Set 3 – 15 pushups + 30 M.Climbers,
Set 4 – 10 push ups + 40 M.Climbers,
Set 5 – 5 push ups + 50 M.Climbers

Make sure you warmup & cool down