So many people are talking about their love of HIIT. Every trainer is promoting it and all the lastest programs (CrossFit, Turbulence Training and Fitness Mag workouts) are using HIIT and for good reason.
Who says you have to workout in the gym for hours to get just mediocre results? The truth of the matter is you don't. You can cut your workout in half by using shorter bouts of very intense movements with shorter rest breaks. The key is to use whole body movements. HIIT can be used with just about anything...track workouts, elliptical or tread mill workouts, calisthenics and weight lifting.
PINK Ladies Fitness incorporates this concept in Bootcamp classes twice a week. The beauty of it is any fitness level can begin using HIIT and maximize the fat loss benefits in a shorter amount of time.
I will begin posting sample workout in the following posts.
Countdown
Monday, January 24, 2011
Wednesday, January 12, 2011
Winter Workouts equal Happy People
Winter is thee most hated season for outside workouts or workouts in general really. Missing workouts leads to depression and binge eating. Gt a headstart on the game by forcing yourself to lace up and head out the door. The endorphins produced from working out elevate your mood and in turn makes you a happier person.
Missing a workout can lead to a vicious cycle which can lead to extra pounds. Break the cycle by using these few tips next time you're tempted to stay in:
1. Don't worry about intensity.....just do something and go with the flow. In the winter its not important how far you run and/or how fast you do the elliptical, the only thing that matters is that you left the couch and got active.
2. Set goals so that you have something to work to. Maybe a certain amount of minutes to workout in a given week. This will motivate you to leave the house in the first place....you have a goal to reach after all (just not a very intense one)
3. Mix up your workouts. If you always run then try weight lifting or elliptical or even a fun cardio class like Zumba or Hip Hop Dance. Get out of your comfort zone and give that Belly Dance class you always wanted to try a chance.
Stick these few tips and I promise at the very least you will maintain your fitness level and hopefully find a love for something new and keep you enthused about fitness.
I'm out ~Ash
Missing a workout can lead to a vicious cycle which can lead to extra pounds. Break the cycle by using these few tips next time you're tempted to stay in:
1. Don't worry about intensity.....just do something and go with the flow. In the winter its not important how far you run and/or how fast you do the elliptical, the only thing that matters is that you left the couch and got active.
2. Set goals so that you have something to work to. Maybe a certain amount of minutes to workout in a given week. This will motivate you to leave the house in the first place....you have a goal to reach after all (just not a very intense one)
3. Mix up your workouts. If you always run then try weight lifting or elliptical or even a fun cardio class like Zumba or Hip Hop Dance. Get out of your comfort zone and give that Belly Dance class you always wanted to try a chance.
Stick these few tips and I promise at the very least you will maintain your fitness level and hopefully find a love for something new and keep you enthused about fitness.
I'm out ~Ash
Sunday, November 7, 2010
Light the Night Walk (Leukemia and Lymphoma)
The girls and I were out last to recognize and participate in an awesome movement....The Light the Night Walk for Leukemia and Lymphoma. Every 4 minutes a person is diagnosed with a blood cancer. Last night we were out to recognize survivors, walk in memory and try save future victims by finding a cure.
Hundreds of people came out in the below 50 degree weather on the Va Beach, VA boardwalk to walk the 10 blocks. It was very cold but the vibe of the event and all the smiling faces of survivors warmed our hearts....(the coffee the scouted out didn't hurt either). We laughed and huddled up together had an awesome experience.
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Together we can find the cure
Wednesday, October 13, 2010
Zumba Debut
Last week was the Zumba Fitness Class debut. My first class was Tuesday, October 5, 2010. I must admit I was a bit nervous but I was so full of engery after the first song or two I didn't notice my jitters.
My class was so supportive and full of energy and life. The ladies were so eager to learn the moves and help one another that it didn't matter when a student was off beat. It didn't matter that we were so tired we could barely lift our legs.
There were people in class that had never taken a fitness class but had so much fun they would surely repeat. Ladies had the confidence they needed to do another class. PINK Ladies Fitness is all about motivation and support, making Zumba Fitness the perfect add-on to my fitness organization.
The second class was two days later on a Tuesday. This will be PLF's second week with Zumba Fitness included into our schedule. There are so many women new faces coming. I'm so happy to see so many making a change in their lives and taking action. If you are thinking about making the change Zumba classes are definitely a great start.
Zuuuuuuuummmmba!
My class was so supportive and full of energy and life. The ladies were so eager to learn the moves and help one another that it didn't matter when a student was off beat. It didn't matter that we were so tired we could barely lift our legs.
There were people in class that had never taken a fitness class but had so much fun they would surely repeat. Ladies had the confidence they needed to do another class. PINK Ladies Fitness is all about motivation and support, making Zumba Fitness the perfect add-on to my fitness organization.
The second class was two days later on a Tuesday. This will be PLF's second week with Zumba Fitness included into our schedule. There are so many women new faces coming. I'm so happy to see so many making a change in their lives and taking action. If you are thinking about making the change Zumba classes are definitely a great start.
Zuuuuuuuummmmba!
Tuesday, September 28, 2010
As stated in the description...
Zumba is now available in PINK Ladies Fitness and right on schedule. Stoked? Heck yes I am!!! I am so excited to bring such a dynamic and diverse spin to the PLF empire.
The training was an extensive, intensive and detailed class. There was so many beautiful faces all packed in there to get our hands, brains and hips wrapped around this new craze..."The Zumba". We were all so eager and enthusiastic. Never have I worked so hard, with so many women in such a small space and still saw so smiling faces all around. It really goes to show you how infectious the music and energy is of a Zumba class!
I am happy to report that classes will start October 1. I am little nervous....hey cut me some slack its my first class. But if I don't know how to do anything else I can keep you moving, entertained and smiling....SO I SAY: Bring on your worst critics....I bet they crack a smile.
The training was an extensive, intensive and detailed class. There was so many beautiful faces all packed in there to get our hands, brains and hips wrapped around this new craze..."The Zumba". We were all so eager and enthusiastic. Never have I worked so hard, with so many women in such a small space and still saw so smiling faces all around. It really goes to show you how infectious the music and energy is of a Zumba class!
I am happy to report that classes will start October 1. I am little nervous....hey cut me some slack its my first class. But if I don't know how to do anything else I can keep you moving, entertained and smiling....SO I SAY: Bring on your worst critics....I bet they crack a smile.
Thursday, June 24, 2010
Best Way To Lose Weight by Anne Collins
I'm convinced that there is no "correct" way to diet or achieve long term weight loss. It's a case of "different strokes for different folks". So if you are comfortable with a low-carb plan, that's fine. Or if you prefer a more balanced eating plan, that's fine too. As long as you eat healthy foods and get physically active, the extra weight is gonna disappear!
Many dieters know exactly what they need to eat in order to lose weight. They also know about the importance of regular exercise. Trouble is, after months or years of failing to achieve their weight loss goals, they feel their chances of losing weight are close to zero. This is why support and motivation are so important.
How to Start Losing Weight
* First, forget everything that has happened so far. Forget about your dieting failures, forget about any recent weight gain you might have experienced, forget about your fat tummy or thighs and give yourself a clean sheet. I know this is easier said than done, but it's very important if you want to lose weight and take back control of your life.
* Second, stop trying to be the "perfect dieter". No one is perfect when it comes to dieting and losing weight - not me, not you - no one! So you are going to make mistakes. You may crash in the first week. You may go on a huge eating binge in the second week. You may not do a single minute of physical exercise in week 3. It doesn't matter. Why not? Because when (not if) these things happen, you are gonna start over. And eventually you will get it right and achieve all your weight loss goals.
* Third, don't "wait" to have a bad day or bad week on your diet. Instead, you are gonna plan for it. You are going to assume that your weight loss program goes up in smoke and you are going to have an "action-plan" to help you recover and start losing weight again. So sit down and plan what to do.
Maybe arrange to phone a close friend for support. Or decide to take a long walk. Or clean out your garden shed. It doesn't matter what you choose, as long as you have a program of action organized. Because when your diet plan flies out the window, you are gonna feel REAL guilty and start eating lots of calories. By having a specific plan to fall back on, you will overcome your temporary dieting problem and return to your weight loss plan.
* Fourth, stop thinking that dieting is a pain in the butt. The truth is, a healthy weight loss diet is not boring, or painful or uncomfortable. It is your passport to a new life. It is going to open up wonderful opportunities for you. The only thing that is boring, painful and uncomfortable is staying overweight. But you are gonna change all this. You are going to follow a healthy diet and lose weight and enjoy every moment.
Above all, start believing that you can reduce weight. Don't forget - achieving starts with believing. So no matter how overweight you are, or how unfit you are, start believing in your ability to get rid of all your excess fat and start over on a brand new life.
---------------------------------------------------------------------------
I could not have said anything better myself. Really this and follow the steps....following this will get you further than the actual diet. You always have to be ready for damage control. Though I just found this article these are the very things that keep me on track and focused. SO go on...create a PLAN B
Many dieters know exactly what they need to eat in order to lose weight. They also know about the importance of regular exercise. Trouble is, after months or years of failing to achieve their weight loss goals, they feel their chances of losing weight are close to zero. This is why support and motivation are so important.
How to Start Losing Weight
* First, forget everything that has happened so far. Forget about your dieting failures, forget about any recent weight gain you might have experienced, forget about your fat tummy or thighs and give yourself a clean sheet. I know this is easier said than done, but it's very important if you want to lose weight and take back control of your life.
* Second, stop trying to be the "perfect dieter". No one is perfect when it comes to dieting and losing weight - not me, not you - no one! So you are going to make mistakes. You may crash in the first week. You may go on a huge eating binge in the second week. You may not do a single minute of physical exercise in week 3. It doesn't matter. Why not? Because when (not if) these things happen, you are gonna start over. And eventually you will get it right and achieve all your weight loss goals.
* Third, don't "wait" to have a bad day or bad week on your diet. Instead, you are gonna plan for it. You are going to assume that your weight loss program goes up in smoke and you are going to have an "action-plan" to help you recover and start losing weight again. So sit down and plan what to do.
Maybe arrange to phone a close friend for support. Or decide to take a long walk. Or clean out your garden shed. It doesn't matter what you choose, as long as you have a program of action organized. Because when your diet plan flies out the window, you are gonna feel REAL guilty and start eating lots of calories. By having a specific plan to fall back on, you will overcome your temporary dieting problem and return to your weight loss plan.
* Fourth, stop thinking that dieting is a pain in the butt. The truth is, a healthy weight loss diet is not boring, or painful or uncomfortable. It is your passport to a new life. It is going to open up wonderful opportunities for you. The only thing that is boring, painful and uncomfortable is staying overweight. But you are gonna change all this. You are going to follow a healthy diet and lose weight and enjoy every moment.
Above all, start believing that you can reduce weight. Don't forget - achieving starts with believing. So no matter how overweight you are, or how unfit you are, start believing in your ability to get rid of all your excess fat and start over on a brand new life.
---------------------------------------------------------------------------
I could not have said anything better myself. Really this and follow the steps....following this will get you further than the actual diet. You always have to be ready for damage control. Though I just found this article these are the very things that keep me on track and focused. SO go on...create a PLAN B
Monday, June 21, 2010
PINK Ladies Boot Camp
Our first boot camp class starts July 6th. Uber EXCITED!!
Jenny and I have been working very hard to put this together. I will post more as the class begins. We hold boot camp outside. So we have to remember to have our "recruits" get plenty of water breaks.
The classes will consist of basic calisthenics that use body weight to tone and stregthen. But don't be fooled this class will be far from basic and boring. There will be plenty of surprises along the way....stay tuned for pictures and exercise tips.
Jenny and I have been working very hard to put this together. I will post more as the class begins. We hold boot camp outside. So we have to remember to have our "recruits" get plenty of water breaks.
The classes will consist of basic calisthenics that use body weight to tone and stregthen. But don't be fooled this class will be far from basic and boring. There will be plenty of surprises along the way....stay tuned for pictures and exercise tips.
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