Attention DFW Women!
Join Concita's "Team Great Shape" and the ladies of the Boutique Boot Camp in the Cow Town 5K Adult Run.
The race is Saturday, February 28th at 8:15pm in Downtown Fort Worth.
You must pre-register to be on the team at this link:
https://www.active.com/register/index.cfm?event_id=1597561&subevent_id=1049449&team_id=628931
Registration cost: $20
Registration deadline is February 2nd!
Monday, January 26, 2009
Wednesday, January 14, 2009
Boot Camp Runs for Fat Loss - Running Without Pain
Running (more specifically short distance fast running like the sprints we do in Fit Club) is one of the most effective fat loss training tools especially for women. Sprinting is extremely effective for burning belly fat and carving out nice shapely glutes and thighs. I've read study after study that has proven those facts and I have lots of personal (and client) experience with the tummy flattening, booty boosting benefits of the sprint. So since sprints are among the royal family of fat loss exercises, I wanted to provide a few pointers for running without pain.
TOP 4 TIPS TO SPRINT YOUR WAY TO FAT LOSS WITHOUT PAIN
#1 Proper Shoes
Sprinting (or exercising at all for that matter) without pain starts with a good pair of the proper shoes. Since you wouldn’t attempt to garden in high heels, don’t attempt to sprint with sneakers that were meant for casual wear, walking, or basketball. Your best option is a shoe designed for running. The second best option is a cross-trainer that is meant to handle a variety of activities including sprinting and jumping.
Not every running shoe is a good one for you. Do you know if your foot supinates or pronates? Are you sure of your shoe size? Probably not so it’s best to get a foot and gait analysis and be fitted for shoes at a running shop like Run On in Coppell. Remember that Fit Clubbers get a 15% discount at that shop so make sure you get your coupon from me before heading out.
#2 Proper Warm Up
It’s never a good idea to go into a full out sprint without a warm up. So what’s best? Should you stretch first? Well during your Fit Club workouts, you don’t have to worry about any of that as I design your workout to make sure you are appropriately warmed up before any sprints. If you are in the mood to do sprinting on your days off, be sure to warm up properly with walking, light jogging, and / or movements that mimic running such as high knees, butt kicks, front kicks, and skipping. (This should sound familiar!) Save any static stretching for AFTER your sprints except for chronically tight areas. If you know your hip flexors or glutes are tight, stretch them before the sprints. If not, save static stretching for the end.
#3 Proper Running Mechanics
Haven’t run ever in life and not sure you’re doing it right? No problem. Here are some simple pointers that will improve your technique.
#1 Remain upright by keeping your chest high and shoulders back.
#2 Remain relaxed. Don’t tense up your shoulders or neck. Try to stay relaxed and balanced.
#3 Keep breathing. Different breathing techniques work for different people but in general breathing in through your nose and out through your mouth will keep you from holding your breath, panting, or inhaling cold air.
#4 Keep your abdominals tight. (That explains why sprinters have tight tummies!)
#5 Swing your arms back and forth from your shoulder joints and NOT across your body. Keep your elbows bent.
#6 Knees up. Lead with your knees when accelerating forward. Eliminate “straight leg” running to reduce unnecessary work for the quadriceps (front of thigh) muscles and knee joint.
#7 Land on the ball of your feet. Keep your ankles soft to avoid landing on your heels. Landing on your heels causes unnecessary jolting to your joints and body. Landing on the ball of your feet makes your land more “springy” which causes you to run faster and avoid joint pain. Avoid running on your toes as this may lead to tight calves and possibly knee pain.
#8 Open your stride. Reach as far as is comfortable with each step. This guarantees that you will cover more ground in less time. Minimizing your steps for each distance is a great way to reduce likelihood for overuse injuries.
#4 Proper Recovery
What you do after you run is just as important as what you do before and during your run.
#1 Stretch your quadriceps, hip flexors, hamstrings, and glutes. These muscles are used and tightened when you sprint. Foam rolling these muscles as well as the IT band can also speed up recovery and reduce soreness.
#2 Eat. Having a post workout meal that contains protein and carbohydrates can refuel depleted muscles and speed up muscle recovery. Good choices that are digested quickly are protein shakes or smoothies, yogurt with fruit and granola, or even rice cakes with jelly and a protein shake.
#3 Soak. If you have had a particularly intense sprinting session, soaking in an Epsom salt bath can relieve soreness and speed up recovery.
Now that you know how to run without pain, incorporate fat blasting sprints into your workout regimen for optimum fat loss results.
TOP 4 TIPS TO SPRINT YOUR WAY TO FAT LOSS WITHOUT PAIN
#1 Proper Shoes
Sprinting (or exercising at all for that matter) without pain starts with a good pair of the proper shoes. Since you wouldn’t attempt to garden in high heels, don’t attempt to sprint with sneakers that were meant for casual wear, walking, or basketball. Your best option is a shoe designed for running. The second best option is a cross-trainer that is meant to handle a variety of activities including sprinting and jumping.
Not every running shoe is a good one for you. Do you know if your foot supinates or pronates? Are you sure of your shoe size? Probably not so it’s best to get a foot and gait analysis and be fitted for shoes at a running shop like Run On in Coppell. Remember that Fit Clubbers get a 15% discount at that shop so make sure you get your coupon from me before heading out.
#2 Proper Warm Up
It’s never a good idea to go into a full out sprint without a warm up. So what’s best? Should you stretch first? Well during your Fit Club workouts, you don’t have to worry about any of that as I design your workout to make sure you are appropriately warmed up before any sprints. If you are in the mood to do sprinting on your days off, be sure to warm up properly with walking, light jogging, and / or movements that mimic running such as high knees, butt kicks, front kicks, and skipping. (This should sound familiar!) Save any static stretching for AFTER your sprints except for chronically tight areas. If you know your hip flexors or glutes are tight, stretch them before the sprints. If not, save static stretching for the end.
#3 Proper Running Mechanics
Haven’t run ever in life and not sure you’re doing it right? No problem. Here are some simple pointers that will improve your technique.
#1 Remain upright by keeping your chest high and shoulders back.
#2 Remain relaxed. Don’t tense up your shoulders or neck. Try to stay relaxed and balanced.
#3 Keep breathing. Different breathing techniques work for different people but in general breathing in through your nose and out through your mouth will keep you from holding your breath, panting, or inhaling cold air.
#4 Keep your abdominals tight. (That explains why sprinters have tight tummies!)
#5 Swing your arms back and forth from your shoulder joints and NOT across your body. Keep your elbows bent.
#6 Knees up. Lead with your knees when accelerating forward. Eliminate “straight leg” running to reduce unnecessary work for the quadriceps (front of thigh) muscles and knee joint.
#7 Land on the ball of your feet. Keep your ankles soft to avoid landing on your heels. Landing on your heels causes unnecessary jolting to your joints and body. Landing on the ball of your feet makes your land more “springy” which causes you to run faster and avoid joint pain. Avoid running on your toes as this may lead to tight calves and possibly knee pain.
#8 Open your stride. Reach as far as is comfortable with each step. This guarantees that you will cover more ground in less time. Minimizing your steps for each distance is a great way to reduce likelihood for overuse injuries.
#4 Proper Recovery
What you do after you run is just as important as what you do before and during your run.
#1 Stretch your quadriceps, hip flexors, hamstrings, and glutes. These muscles are used and tightened when you sprint. Foam rolling these muscles as well as the IT band can also speed up recovery and reduce soreness.
#2 Eat. Having a post workout meal that contains protein and carbohydrates can refuel depleted muscles and speed up muscle recovery. Good choices that are digested quickly are protein shakes or smoothies, yogurt with fruit and granola, or even rice cakes with jelly and a protein shake.
#3 Soak. If you have had a particularly intense sprinting session, soaking in an Epsom salt bath can relieve soreness and speed up recovery.
Now that you know how to run without pain, incorporate fat blasting sprints into your workout regimen for optimum fat loss results.
Tuesday, January 13, 2009
Training for Fat Loss During Cold Season
In order to effectively lose fat and turn your resolutions into results this year, you will have to overcome obstacles, bull doze through road blocks, and keep your eyes on the prize of a lean, healthy, and fit new you. That means in the coming weeks, you’ll have to master your family and work schedule to still make time for exercise, adapt new habits to beat cravings, and even learn to deal with cold and flu season.
Cold season has been responsible for sabotaging many fat loss programs but according to yesterday’s report on WFAA Channel 8, the common cold doesn’t have to stop your fat loss mission.
According to several doctors and researchers from prestigious hospitals and universities (even the Mayo Clinic), you do not need to stop exercising when you catch a cold. Studies have shown no difference in exercise performance when comparing healthy individuals with individuals infected with a cold. Additionally, there was no evidence to prove that working out with a cold slowed down recovery. In some subjects, recovery was enhanced because of the adrenaline release that occurs during exercise. So the moral of the story is, if you have a cold, don’t stop exercising. You can still perform well and sweat just may help cure your cold. Lace up your sneakers and hit the gym, the trail, or boot camp class. Having a cold is no excuse to skip your exercise session and that’s great news for all of you who are serious about making 2009 your year of transformation.
Don’t Exercise If…
Although the common cold should not stop you from exercising, there are a few very good reasons to skip your session. If you have an illness that is accompanied by chest congestion, fever, or body ache, skip the exercise. These symptoms can be signs of more serious illness like the flu or pneumonia and exercising under these conditions could possibly make you worse.
There are a few helpful tips I’d like to share to prevent you from spreading your cold or catching someone else’s during your exercise sessions.
#1 Wipe down cardio or weight machines before and after you use them. Be sure to pay special attention to handles and other places you will touch.
#2 Thoroughly wash your hands before and after your sessions.
#3 Use hand sanitizer if you accidentally touch a sweaty machine or weight during your session.
I’d love to hear from you if you have exercised your way through a cold. What activity made you feel best? Share your tips by clicking on the comment link at the ending of this post and typing your reply.
Saturday, January 10, 2009
Boot Camp Nutrition for Fat Loss - Pantry Raid
The holidays have just passed and even the most fitness-minded woman may find a few items in her pantry that just support her mission to burn fat and get her summertime body back. I found some serious VIOLATIONS in my very own pantry. Check out the video to see what I found!
To accelerate your fat loss, burn fat, and get your tight, toned, feminine body back, get these things out of your pantry! Maybe you don’t have the same things in your pantry that I did. But I’m sure there’s something in there that doesn’t belong. I challenge YOU to complete your own pantry raid this week.
Please post your comments on my blog by clicking on the comments button below this message. I want to know what you found in your pantry too!
To accelerate your fat loss, burn fat, and get your tight, toned, feminine body back, get these things out of your pantry! Maybe you don’t have the same things in your pantry that I did. But I’m sure there’s something in there that doesn’t belong. I challenge YOU to complete your own pantry raid this week.
Please post your comments on my blog by clicking on the comments button below this message. I want to know what you found in your pantry too!
Friday, January 9, 2009
COPPELL BOOT CAMP FOR WOMEN - FREE BOOT CAMP CLASS
ATTENTION LADIES!
JOIN US FOR A BOOT CAMP CLASS FOR WOMEN ONLY GUARANTEED TO HELP YOU TURN YOUR RESOLUTIONS INTO RESULTS.
ALL ATTENDEES WILL RECEIVE A FREE REPORT- "TOP 5 FAT BLASTING BOOT CAMP EXERCISES"
CALL OR EMAIL TODAY TO RESERVE YOUR SPOT.
SATURDAY, JANUARY 24TH 9AM
SURYA CENTER YOGA
848 DENTON TAP RD., SUITE 250
COPPELL, TX
214-257-0146
CONCITA@ANYTIMEPT.COM
JOIN US FOR A BOOT CAMP CLASS FOR WOMEN ONLY GUARANTEED TO HELP YOU TURN YOUR RESOLUTIONS INTO RESULTS.
ALL ATTENDEES WILL RECEIVE A FREE REPORT- "TOP 5 FAT BLASTING BOOT CAMP EXERCISES"
CALL OR EMAIL TODAY TO RESERVE YOUR SPOT.
SATURDAY, JANUARY 24TH 9AM
SURYA CENTER YOGA
848 DENTON TAP RD., SUITE 250
COPPELL, TX
214-257-0146
CONCITA@ANYTIMEPT.COM
Coppell Boot Camp for Women - Free 1 Week Trial
TURN YOUR RESOLUTIONS INTO RESULTS WITH GREAT SHAPE FIT CLUB - The Boutique Boot Camp For Women!
Do you need to jump start your fat loss this year?
Have you always wanted the dramatic results that a boot camp class can bring?
Do you want to find out if boot camp is for you?
If you answered yes to these questions, join us us for a FREE 1-Week Trial.
Offer Expires January 26th. Last class must be complete by January 30th.
CALL OR EMAIL TODAY to claim your FREE WEEK OF BOOT CAMP!
214-257-0146
CONCITA@ANYTIMEPT.COM
Do you need to jump start your fat loss this year?
Have you always wanted the dramatic results that a boot camp class can bring?
Do you want to find out if boot camp is for you?
If you answered yes to these questions, join us us for a FREE 1-Week Trial.
Offer Expires January 26th. Last class must be complete by January 30th.
CALL OR EMAIL TODAY to claim your FREE WEEK OF BOOT CAMP!
214-257-0146
CONCITA@ANYTIMEPT.COM
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