H.I.I.T. Me Baby One More Time

After a weekend of boozing and not eating like a Skinny Peach at all. I needed to do something that was going to burn some fat, fast.  I was talking to a friend who has seen great results with her personal trainer said that if you aren't going to give up alcohol or sweets (which I cannot even imagine doing) the only way to get rid of your gut is through sprint training. So I figured I'd give it a try.

HIIT (High Intensity Interval Training) is when you bust your butt for short bursts and then do something light during a "recovery" period.  An example would be, sprint for 30 seconds and then run lightly for a minute. Rinse and repeat. 

So does this really work?  I freakin' hope so.  Everyone I've talked to has said it's awesome (so I kinda wish I would have known about it pre-bikini season but whatever).  Basically, from what I understand, steady cardio uses a different set of muscle fibers then high intensity training does.  To use those different fibers your body needs extra energy. And your body gets the extra energy it takes to use these different fibers from stored fat (i.e. your gut). Genius that body of yours!

So, I'm going to try this out today and let you know how it goes.  Here's my plan:

20 minutes total - Treadmill
3 minutes: Warm up Jog 5.5mph

30 seconds: Sprint 8 mph (or faster, I just have short legs so 8mph is a sprint for me)
1 minute: Jog 5.5mph
(do this 8 times = 12 minutes)

5 minutes: Cool Down Jog 5mph

One thing to note.  I've been a runner for a while so I'm starting myself off at an intermediate level. If you aren't a runner or active start off with 6 minutes of interval training and the same warm up and cool down.  You don't wanna hurt yourself.

I found this youtube video from Fox Fitness in Knoxville (GoVols). She's not sprinting super fast but it's a good example of a beginners HIIT Treadmill workout.
http://www.youtube.com/watch?v=lm0QRnznEr0


xo,
zo

My West Coast Workout

Tupac vs Biggie. Blondes vs Brunettes. LA vs NYC. 

I'm an east coast girl all the way...well except for my workouts. 

After months of being asked to try a LIFT class at West Coast Workouts, I finally made the trek up to Buckhead. It was 100% worth it.  Owner and "body designer" Tammy Stokes has been in the biz for over 20 years, trains celebs (including my favorite ATL housewife Nene Leeks), is an overall fitness and lifestyle guru, not to mention she has a rockin' bod! I had arm envy for the full hour of class.

Ok, so what is LIFT? This class is specifically for women.  Tammy incorporates a lot of moves that create long and lean muscles and two lbs weights to shape arms and upper body so you don't look like Chyna the wrestler.  YIKES!

 The class was awesome and I was dripping sweat.  I know I wont see results after one class but one of my besties has been taking LIFT for a while and I have seen killer results on her! If you've ever said "I want arms like Jennifer Aniston," this class will get you there.

Anyway, I loved the class and love Tammy's outlook on life, health and fitness.  Check out her book "Live Your Healthiest Life"

Check out those guns!

Biggie for life.

xo,
zo

Snooki's Workout

It's no secret that I secretly want to be Snooki Pollizi from the Jersey Shore. Ok, maybe not EXACTLY like her.  But on a recent episode I noticed that Snooks is definitely starting to workout a lot more than past seasons.  So I did a little online research and found her new workout for this season in Florence.

Here is what Snookie did to get in shape for the current season:

• 30 minutes of rigorous cardio
• Ball Squat (3 sets of 25) – Stand with a stability ball on your lower back, and the wall keeping the ball suspended. Use the ball as a leverage, perform a standard squat but with the ball.
• Standing Ball Side Flexion (3 sets of 25 each side) – With the exercise ball on the floor, place your left hip as you face sideways, and your body parallel to the ground. Your knees should not touch the floor, and keep your hands on your head. Tilt your body 45 degrees upwards, and return to the starting position.
• Side Leg Lifts (3 sets of 25 each leg) – Lie down on the floor, facing sideways. With your legs straight, lift your upper leg to the air, and back down.
• Pot Stir (3 sets 15 times clockwise, 15 times counter-clockwise) – With the exercise ball on the floor, face down and place your elbow on the ball and hands clasped. Keep your knees above the ground and straighten your body. Move your arms clockwise (or counter-clockwise), like stirring a pot.
• Side Planks (3 sets of 30 seconds each side) – Similar position to the side flexion, place your elbow on the floor facing sideways. Keep your arm steady and your body straight for 30 seconds.
• Ab Crunches (3 sets of 25)
  
• Bird Dogs (3 sets of 25 hold for 15 seconds each time)
  – The term says it all, a combination of bird and dog movements. Kneel down and put your hands on the floor, like a dog on all fours. Then, simulate a flying movement, where you lift your left arm forward and your right leg back simultaneously.

BEFORE

AFTER! Get it girl!

 Workout Tips Courtesy of TopFatLossTrainer.com. 

xo,
zo

Outdoor Workout

It's hot out. I realize that. But, if you are a morning person like me you get to take advantage of the early morning not-so-hot-as-hell weather.  I love going to the gym, but sometimes I just want to be outside.  So for everyone that feels the same, or just doesn't belong to a gym, here's a free workout you can do outside. All you need is a place to run, a bench and some stairs. Make sure to bring water and wear sunscreen.

Total Time: 1 Hour
Total Calories: I'm guessing around 400

Note: I'm not really sure why we both look so serious in all of these pictures. Don't forget to smile and breathe.

1- 10: Warm Up Run

10 - 20: Walking Lunges and Side Squats x 2 - For the lunges you should be taking about 20 steps. Same with the side squats but alternate sides.  First rep lead with left leg, second rep the right.

20 - 30: Run

30 - 40:  20 Bench Push ups & 20 Dips x 2. With the dips, make sure to keep your elbows close to your body.

Ben wanted to workout also!

40 - 50: Run

50 - 60: Stair Runs w/ Jump Squats.  Run up the stairs, at the top do 20 jump squats.  Complete this until time is up. 


YEAH Alex!

Congrats,You are done! Now make sure to stretch and hydrate.
Xo,
zo

Non-Bootcamp Bootcamp

 Does the image below make you nervous? If so, please continue reading!

I feel pretty confident saying I'm not the only one that hits the gym hard when I know I have a pool or lake trip planned.  It seems as though the best option would be bootcamp but I'm not such a big fan. I'm not knocking it at all, I've tried a few in the park and it's just not for me. Let me explain...I don't like when people yell at me when I'm working out. I usually don't even like positive reinforcement because I like to motivate myself with thoughts of me in a bikini (gasp) or hard core rap music (word).

So when I tell you all about this, keep in mind, it's not your normal bootcamp, it's SO much better!

Who: Anyone that wants to look and feel fit and active. Instructors James and Amber are both awesome local personal trainers.  I take a bootcamp class with James at Urban Body Fitness and although I thoroughly dislike him during the class, I thank him repeatedly when I go to the pool.

What: Tough Love FIT(Functional Intense Training).  This isn't just push ups and crunches.  The instructors focus on body sculpting and endurance.

Where: John Howell Park on Virginia Avenue in the Highlands.

When: 4 classes a week (1 hour). Classes Start July 1.
- Mondays 6:30pm
- Tuesdays 5:45am
- Thursdays 5:45am AND 6:30pm

Rates:
1 session: $35
4 sessions/month: $120/month
8 sessions/month: $230/month
Unlimited Sessions: $300/month

Why: ummm duh. Remember the picture above?  I'll pass on the anxiety attack.

To register just email: agoppert@gmail.com

xo,
zo

Stone Summit - Indoor Rock Climbing

I read somewhere a while ago that toning your shoulders makes you look skinnier.  If that's the case, everyone should have a membership to Stone Summit.  If you haven't heard of it already, it's the nation's largest rock climbing gym right here in our hometown, off 85.  The first time I went I could barely lift my arms for a day or two after.  That being said, I think the proper technique is to use your arms to guide you and your legs should do all of the pushing up.  Either way, it's a great workout and only $12 for a full day (pretty cheap) and they give you everything, shoes, harness, etc.

A few things to note:
- It gets crowded as all get out so go early. 
- Go with someone that is belay certified or no one is doing much of anything on the higher walls.
- If you can't find anyone to go with that is belay certified, give the boulder room a try. It's ropeless climbing with a max height of around 15 feet.
- They also have spin, yoga and abs classes plus cardio machines and weights.  Take a look at their site for schedules. 

This place is great for getting out and doing something totally unique, especially if you're looking for a little muscle confusion.

Rock Climbing Walls - Up to 60ft!

Bouldering Room

p.s. If you are single wear something outdoorsy and cute, there are tons of shirtless guys climbing around and who knows, you might just accidentally fall into one of their arms! I can't believe I just wrote that, haha.

Belay on! (sorry it was just too easy).

xo,
zo