Dear I say New Years Resolution...

Every year around this time you hear so much about "new years resolutions." I'm not sure where this idea of a news years resolution originates from but I think people carry on with it because it allows them an excuse to live a sedentary and unhealthy life style all of fall....."once the first of the year hits........blablabla"

New year new you? No holiday parties or shopping to worry about? - Not sure why people think its easier to get into a routine and transform your body once January 1 hits.

There's my rant on New Years.....Moving forward a friend had expressed a concern to me the other day that he knew all these exercises to do but found his workouts suffering because he was overwhelmed once he hit the gym. Walking in with motivation, walking out frustrated.

He did not have an organized plan of attack. He'd walk to any open machine or workout area, do a set and walk around some more then back again - feeling lost.

We as people do what we think about. If you are trying to think of what to do, you're not moving. Where as if you have a set plan of what you are going to do, you are following the plan.

I had him use a time management - note card organization method that I have found success with.

Here's it is:
1. Every sunday, take out a piece of paper and make a list for the following:

• how many days you will be able to workout during the upcoming week
• what you want to train each day (muscle groupings or cardio)
• how you will train each day (different exercises, techniques etc..) Actually write out the exercises, reps, sets, rests - everything! The more detailed the better

2. Take out seven note cards. For each note card, assign a day and label a muscle grouping or cardio workout, this will be what you train on that day
3. List out exactly how you will train for that day, on the card (exercises, techniques...)

Keep these cards in your car and make sure to change the frequeuncy, mode, intensity and sequence of the workouts each week. As annoying as it sounds, this process should only take 15 minutes and the pay off will be huge. The more focused you are when you train, the better results you will receive


And remember, the longer you wait to start something, the further away it will be from ever happening. Take action. Do work

My Gift To You

(this photo is stolen!)

Below are three FAT BURNING cardio workouts - may they bring you a ton of burnt calories and a cranked up metabolism!

But first, here are three tips to help keep you in control for Christmas Dinner

1. Chug water earlier in the day! This will make your body feel full
2. When loading your plate, fill it with protein and vegetables first then go for the good stuff!
3. Don't feel guilty - you earned it
   

3 Fat Melting Cardio Workouts

1. Outdoor Running
Warm up- 20 yards there and back, repeat two times each: Heel To Butt, Lateral Lunge, Forward High Knee Skip
Workout 10x100 yards
1) Sprint 100 yards at a level 9 intensity
2) Jog Back to the starting line at a level 4 intensity
3) As soon as you get back to the starting line, sprint 100 meters, etc. Repeat this until you complete all 10 sprints
Cool down- 10 minutes of a slow walk

2. Bike
Warm up- 2 minutes at level 4 followed by 2 minutes at level 6
Number of intervals: 12
Work Time (per Interval): 30 seconds
Active Rest Time (per Interval): 60 seconds
Work Intensity: 9
Active Rest Intensity: 5
Cool down – 3-5 minutes at level 4

3. Elliptical
Warm up- 2 minutes at level 4 followed by 2 minutes at level 6
Number of intervals: 8
Work Time (per Interval): 60 seconds
Active Rest Time (per Interval): 120 seconds
Work Intensity: 9
Active Rest Intensity: 5
Cool down – 3-5 minutes at level 4

Merry Christmas!

Get Better at Your Winter Sport

You've heard of sports-specific fitness training for football, basketball, baseball etc..., but what about outdoor winter sports? Snowboarding, Skiing , Ice Skating?

Although these activities are nothing more then fun recreational hobbies for most of us, why not get better them? Or more importantly, why not prevent injury?

Sports-specific training is centered around getting better at movements that you perform in that sport: moving quicker, stronger and more efficient. Depending on my client's sport, I incorporate resistance, CORE, balance, flexibility, agility and posture training to our training in ways that mimic movements they will see in their sport.

For a basic example, I outlined some fundamental ideas for training specifically for snow boarding:

• Focus on closed chain exercises for lower body: squat, leg press and lunges. When you are on a board, your lower extremity is considered closed, therefore you want to strengthen those muscles. The amount of resistance and reps/sets will depend on the fitness level of the individual as well as the where that person is in their sport e.g off season strengthening, in season maintaining. Since the snow season is just beginning, I'd recommend any where from 12-20 reps per exercise, for 1-3 sets (depending on fitness level). As far as weight is concerned, you don't want to be sore for your sport so stick on the lighter side or just body weight
  
• Once you get a solid base, incorporate multi-directional motion and unstable surfaces to simulate downhill conditions: trampolines, foam rollers, wobble boards, balancing discs and stability balls, muscle endurance in a crouching and up-down squat position, body weight and tubing resistance
• Proprioceptive training: adjust to changes in terrain and maintaining balance on either one or both legs is essential to keeping the body upright: unilateral movements, shuttle runs, line drills, obstacle courses and multi-directional hopping and bounding and around cones or hurdles
• Core and upper extremity: posture, good biomechanics specific to your sport e.g flexing & curling your abdominal while standing. Train core in every session with variety and high reps, pushing and pulling motions

You know what they say, if you are not getting better, you're getting worse -make this winter your best

Do you currently train for your winter out door sports? If so, share your workouts below by commenting on this entry

Carabase Training's Fit Body Boot Camp Chosen to Host World’s Largest Simultaneous Fitness Boot Camp Workout for Charity

I am excited to announce that Carabase Training is hosting a fitness charity event that will set a Guinness Book World Record for the “largest international simultaneous fitness boot camp workout” with all net proceeds going to the American Heart Association (international participants will donate to their local heart association).

The workout will feature a time and space-efficient total body weight loss workout to provide a jump-start to one’s New Year fitness resolutions- a fitness program catering to busy professionals that can easily be continued in days, weeks, and months to come. The event is sponsored by Workout Muse, a fitness music and media production company. Workout Muse will be providing custom interval workout music that will instruct when to start and stop each exercise so the on-site trainers can safely and effectively motivate and supervise the large number of attendees. The music is also clinically proven to improve exercise motivation and performance.


Various prizes will be raffled out following the 20-minute high-intensity interval workout, including free local fitness bootcamp memberships and access to a “Drop a Dress Size in 21 Days” home fitness program powered by Workout Muse that includes interval workout music mp3 soundtracks and smartphone and video iPod compatible follow-along rapid weight loss workouts you can do anywhere.


All attendees will receive a digital home fitness training system that only requires 30 minutes of your time three days per week with no need for fancy, expensive equipment. It’s truly a small investment of time for the dramatic benefits that a regular intensive exercise regimen can have on your overall health, performance, and body composition. Of course best results will occur in a tried and proven fitness boot camp where there’s lot of social support and accountability in an exciting group exercise format that’s much more cost-effective than personal training. The fact is that most people don’t have the discipline to be able to work out on their own day in and day out- they need the supervision and the push!

Local businesses who make a $500 donation will earn their employees free access to the event in their area and will also receive a complimentary fitness lunch and learn and be put into a raffle to win free corporate fitness boot camp training sessions on-site at their facility.


To pre-register and learn more about this event, please visit www.WorkoutWorldwide.org

My location is currently listed on www.workoutworldwide.org under Meriden, Connecticut but it will take place in South Windsor (waiting for the web designer to make the edit to the site) at Nomad's Adventure Quest, South Windsor CT on 100 Bidwell Road, 06074.

Start the New Year Off right by attending this workout and giving to charity!

If you are local, sign up now! Space is limited!!

Warming Up?

Up in New England the weather certainly isn't. But are you, before workouts?

Warming up prepares the body for exercise and helps prevent injury. I always have my clients warm-up with movements that target the area (s) we're training on that day. The increase blood flow and activation of the muscles allows for better muscle building potential. Your body temperature increases as your muscles heat up and loosen (especially important for us in the cold weather). This decreases the chance of pulling or tearing muscle tissue.

Here's an example of what I'll have my clients do if we're training the full body:

• Jumping jacks: 30 seconds x 3
  
• Body weight squats: 30 seconds x 3
  
• Push-ups (regular or modified): 8-15 reps x 3

These movements are performed back to back, without rest.

A rule of thumb I've always used is thinking of a good warm-up as a light workout. Use the following structure before you begin your workout:

• Full body aerobic movement: 30-60 seconds
• Body weight or light weight resistance movements targeting muscles that you are going to train

People will often go on a piece of cardio equipment before their workout. I see some people do this up to 20 minutes! Then use weights. Although no cardio is bad cardio, I like to have my clients focus their energy on whats going to give them the biggest return. Therefore, keep your warm-ups short and sweet, five - eight minutes and crank up the intensity of your actual workouts.

Holiday Shopping

My first experience holiday shopping of the year was miserable. Macy's was understaffed and unorganized - about six people waiting for one guy's attention. Everyone was getting pissy and complaining, people were yelling, the mall was stuffy....weh weh, you've all been there.

I finally got annoyed and left, vowing to do all my shopping online and save the BS. The great thing about shopping online is that you can make informative choices. You can research and compare everything on your shopping list without some jabronie trying to sell you something you do not want.

Oddly enough, I had a client later that day who had told how she had put my training package renewal on her Christmas list but her parents were not sure how they actual buy the packages.
Here I am complaining about Macy's, yet I made the process no easier for my own customers?

As soon as I got home, I communicated the issue with Uncle Rick (the IT genus behind the programming of this site) and we solved the issue.

Gift Certificates in increments of $50 are available on the right column of my home page. For each order I receive, I print the formal Gift Certificate, place it in a nice envelop and send it to the desired address (either of the gift giver or receiver).

What's more, I decided to offer 20% off of all in-home training sessions and 10% off of online training until 12/24/09.

Widgets are fun. Clothes are flashy but Professional Fitness Training can transform your body and confidence.

Give the gift that guarantees results.
http://www.carabasetraining.com/inhome.html- In home training
http://www.carabasetraining.com/onlinetraining.html- Online Training
http://www.carabasetraining.com/index.html- Gift Certificates (right hand column)

Active Rest as your Cardio Interval

I'm big on getting the most in the least amount of time, which is why I am always recommending high intensity intervals over traditional, endurance based cardio. As intense intervals crank up your metabolism post exercise.

Active rest refers to working another muscle or stretching while resting for your set. This allows for your body to keep working (burn calories, build muscle) while you rest a particular body part. For example, assume you are performing a flat dumbbell chest press. After a set, an active rest would be stretching your triceps in between your next set.

In a typical interval, there is the intense interval (high resistance, level or speed) followed by a lower intensity interval (walking, jogging or moving at a slower pace). To get more out of your workouts, start utilizing your "lower" intensity interval as an active rest.

Here are some of my favorites:

• Treadmill: After an intense interval, reduce the speed and carefully place your feet on either side of the track (on the outer surfaces where there is no movement), grip the handles and perform 15 push-ups. After the 15 push-ups, carefully step back onto the track and crank the speed for your intense interval. This active rest allows your leg muscles to rest. Another great exercise to use as an active rest on the treadmill is the dip. Perform the dip with your back towards the treadmill, using the side bars as your gripping points.
• Stairs: Using actual stair cases, bring moderately light weight in with you. After four high intensity every other step - stair climbs, pick up the weight and perform a curl to overhead press. This active rests your legs while you work your biceps, shoulders and triceps.
  
• Jump Rope: After 30 two foot, 30 right foot and 30 left foot, perform 20 side bends (each side). This active rests your legs as you work your obliques.
  

These are just some examples but be creative with it. Just remember that the main idea is to rest whatever it is that is performing the bulk of the work and train something different during that rest. Also maintain the purpose of the interval, there is no additional rest after your active rest

Whats your cardio of choice? I'd be willing to bet you don't deviate from the machine, track and interval too often. What can you add as an active rest?