In my last post, I mentioned the research backing High Intensity Interval Training (the cool kids call it HIIT) as a time saving form of exercise. You will even see benefits from using HIIT if you use them in your walking program. Just by going a little bit faster a few times during your walk.
HIIT mixes intense exercise with low intensity “breaks”. I promised to give you a HIIT workout like the ones we do in our boot camps. And that is what I will do my friend!
For this HIIT workout we will do 30 seconds of all out effort followed by 30 seconds of a low intensity version of the same exercise.
Below are your exercises. Do 4 rounds of each (4 hard, 4 low intensity for each exercise, then move on to the next exercise in the series).
1. Kettlebell or dumbbell swings (low intensity do them without the weight or a lower weight)
2. High knees
3. Squats (for lower intensity you can use a lighter weight, no weight, and/or slow down your pace)
4. Knees (one foot forward, one foot back, drive your knee up as hard and as fast as you can. Change side every round.)
5. Seal jacks (arms and legs start out wide, jump them all together and clap your hands like a seal).
In 20 minutes you will work muscles from head to toe, get your heart rate up, get a good sweat in, and feel great afterwards. Plus you will get all the cardiovascular fitness, insulin resistance, and cellular level benefits I mentioned in my last post.
Give this one a try and let me know what you think!
On Monday I challenged you to get in 90 workouts in the time remaining in 2017. But we all know there are times where you get in a pinch and can’t get the workout in you want.
I wanted to give you 2 workouts you could use for those emergencies. These will all be 20 minutes or less, require no fancy equipment, and can be done in smaller spaces.
Happy Half A New Year! Can you believe we are halfway through 2017? I have to be honest, I’m a little bummed I’m not typing this from my flying car that steers itself.
But the beauty of today is that it can be the start of something great. Look back to what your goals were at the beginning of this year. How are you progressing on them? Are you halfway there?
If so, awesome! If not, it’s not too late!
Just think of this as your reset button. This will be a way to either stay motivated or to get you back on track.
Your goal is to get in at least 90 workouts in the time we have left this year. That is a little more than 3 workouts per week, so it is completely doable. You have to be intentional about it though.
We all know that there will be stretches where you won’t be as active as other times. School starting back, football season, holidays, fall break, etc... That is all coming up on the horizon, so you need to have a plan in place ahead of time.
If you have an exercise class, group, or partner that you already meet with, that is ideal. The added accountability will come in handy. But what about on those days when your car breaks down, the kids are sick, you are working overtime, you go on a work trip, or any other scenario that is trying to mess your groove up?
I got your back my friend! On Wednesday I will send you a few options that you can do any time and any where. These will not require fancy equipment, a gym membership, or tons of space.
Hope you have an awesome 4th of July!
PS- If you want to get a jump start on those 90 workouts, Huntsville Adventure Boot Camp is hosting a charity boot camp to benefit Operation Stand Down. They support local, homeless veterans. Check out their needs list, bring a donation, and let's have some fun!
Men, women, and children of all ages and fitness levels are invited to attend. It will be from 8-9am on July 4th at Weatherly Elementary School at 1307 Cannstatt in Huntsville.
Something we do in our boot camp classes are personal challenge workouts. In the first week, we will see how many repetitions we can do in one minute. Then in the last week, we will test again to see how much we have improved.
Last camp we did pushups, squats with weights, and shoulder presses. I was amazed at how far people came in just a few short weeks! Many people doubled what they could do in that first week.
I encourage you to do some sort of challenge workout. You can do this with the exercises I mentioned above, see how fast you can do a mile, how much weight you can lift, or any number of things that go along with whatever goals you are working on now.
There are three main reasons challenge workouts are an important part of any program.
1. You will see how far you have come
Sometimes we can get caught up in the workout grind and forget just how far we have come. You need that reminder, especially if you feel like you have not made any changes. It isn’t getting easier, you are just getting better.
2. Gives you a goal to work for
One of the best ways to stay motivated in your training is to have a performance goal in mind. Most of us have aesthetic goals (lose weight, drop dress size, etc...) but do you have a performance goal? If you don’t have one, get one!
3. Gets you out of your comfort zone
You don’t realize how much you are capable of. Part of getting results is moving the bar of what you think your threshold is. When you think your body can’t go any further is when you need to push a little bit longer. This helps your body redefine your stopping point. It is not comfortable, but it is worth it.
What will your challenge workout be?
The world can be a depressing place, especially when you watch the news. It seems like there is a trend of violence against women that keeps popping up.
I believe that every person, should have some basic self defense skills that they will hopefully never need to use. That is where my friend Suzanne Ramsden comes in.
Suzanne is the owner of Maverick Training Center/Atos Jiu-Jitsu Huntsville. She is only female in Huntsville who has a black belt in Brazilian Jiu-Jitsu (BJJ). Her daughter Julia has a purple belt in BJJ and is an amateur fighter as well.
Suzanne and Julia are hosting a Community Self Defense Awareness Seminar on Sunday May 21st from 2-4pm. They wanted to offer self defense techniques specifically for women, taught by women. They found that a lot of the techniques taught in self defense classes only work for bigger, stronger men.
What would you do if someone grabbed your wrist and you could not get away? What if you are alone in a parking lot and someone is aggressively approaching you? What if you are on the ground and somebody is on top of you with both hands around your throat choking you?
These are very serious situations that could potentially turn deadly. Please watch this video to learn the techniques that could one day save your life.
If you want to learn more about these techniques or if you want to sign up for the seminar call Suzanne Ramsden at 256.797.6025 or e-mail email@example.com
I've got some really exciting news to announce. We are changing the 830am class to 9am! We have had several people inquire about the time change and now it is happening.
Many people were not able to attend because their Mother's Morning Out drop off time was at 830, so they were unable to attend. Now they can! Thank you for that feedback, we aim to please.
The 9am class is a little different than the other time spots and locations. It is a small, but mighty class 🙂 We have access to a gym, so we do a lot of TRX and kettlebell workouts that are very effective for all fitness levels. This class meets on Monday, Wednesday, and Friday.
Here is my son using the TRX if you have never seen it before
Alos, we are running a New Member Special for all class times and locations. $99 for a month of unlimited classes. A huge savings and I guarantee you will be blown away with workouts, support, encouragement, and fun you get for that price.
We have 530am classes in Harvest, 530pm classes in Monrovia, and 530am/9am/530pm classes in south Huntsville. We would love to have you join whatever location suits you the best.
Take advantage of the Mew Member Special here --->Special Deal
New classes start on May 30th, see you there!
Super Bowl Sunday is this weekend and I can't wait! I grew up a Falcons fan, I have a lot of respect for what the Patriots have been able to do, and I am pumped about the real stars of the show on Sunday. The food and the commercials.
I know what you're thinking:
"Joe, I enjoy watching the Super Bowl like a normal person, but is there any way I could look like a crazy person while still watching the game?"
I've got your back my friend. My crack staff of graphic designers spent hours putting together this workout graphic for you. It goes along the lines of the drinking games that other people like to put out this time of year.
Print off the list, follow this slightly misaligned list of exercises, and have a great night!
I've always wanted to do a back by popular demand announcement. So back by popular demand it is our:
We did these awhile back and everyone had a blast.
The very first hike will be on Saturday, January 21st at 9am.
What to expect:
-Gain strength and endurance
-Learn the basics of hiking
-See the most beautiful locations in north Alabama
-Sweat, smiles, and laughter
Hiking is an excellent way to get an effective, low impact workout in. It is also great for your mood and attitude to get out and explore nature.
This class is open to women, men, and children who can handle the hiking. If mom and/or dad join, children can come free.
There will be 4 different hikes (1 every week, except for Feb 4th) over the 5 week period. Each hike will be different and will last anywhere from 90 minutes to 2 hours per hike.
This is going to be an awesome class, sign up today!
My family and I were working the pumpkin patch at my church this week, so I got the opportunity to put together a short video for you. My poor son is forced to film some odd things some times.
You will learn how to tell if you are dealing with a qualified pumpkin specialist. You will also learn a quick pumpkin workout. 5 exercises, 30 seconds exercise, 30 seconds rest, and do 3 rounds of the following:
We do a pumpkin workout every year in our boot camp and it is a lot of fun. FYI- we start a brand new class on Monday if you want to join us.
The main point of this video is to how you there are ways to make exercise fun and different. It doesn’t have to be miserable! Find a way to move your body that you enjoy.