Blog Archives

3 Cardio Workouts to Beat Boredom

boring cardioAccording to the Physical Activity Guideline for Americans, you should do 150-300 minutes of moderate-intensity exercise weekly. Even if you do the minimum, which means you should do 30 minutes of moderate aerobic activity five days a week. This could easily get very boring over time!!

Today, on Answers.com, I wrote on ways to make your cardio more interesting and more effective. I wanted to make sure you didn’t miss these 3 workout ideas I shared with Answers:

1. The 3-Way Split
2. The 30-Minute Cardio and Core Workout
3. The 30-Minute Full Body Cardio and Conditioning Workout

CLICK HERE to get all three workouts on Answers.com!

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LiveXFit: Shoulder & Cardio Workout

If you’ve worked out with Steve before, you might have heard him say this is going to be a “Scardio” workout. What he means is, this is going to be a strength + cardio workout, so prepare to pour sweat! Well, this is one of those workouts! Truth is, all of our workouts on the LiveXFit shows are scardio workouts. Here’s a good example how a shoulder workout can take your breath away! Give it a try:

5 Snatches Right
15 Push Press
5 Snatches Left
15 Ladder Press
5 Snatches Right
15 Lateral Raises
5 Snatches Left

Repeat 3-5 times OR start with 20 reps of the strength moves, and drop 5 reps each round (20, 15, 10 & 5). If you go down in reps, you might want to try to go UP in weight. Pick a heavy weight or you won’t get all the goody out of this workout! Let me know what you think! 🙂

31 Days of Motivation: Time to Get Defined

When we talk about definition in the gym, we talk about leaning out so you can see more muscle definition. Today, I’m going to talk about another type of definition. It’s not about defining your physique, but defining your self – which greatly determines your success in and out of the gym. Be ready to be inspired (and maybe even cry).

lizzie VelasquezI came across this awesome story about a girl, Lizzie Velasquez, who was once labeled “The Ugliest Girl In The World” and just HAD to share! You are about to see just how wrong those people were. Lizzie was born with an extremely rare syndrome that doesn’t allow her to gain weight, (Yes, she can eat all the Oreos she wants. Don’t get jealous dieters!! lol). That luxury came with quite a price. Lizzie has had a very difficult life. Did she let that stop her from pursuing her dreams? No! Check it out…

Now a very powerful motivational speaker, Lizzie describes her feelings after reading ugly comments about her on online from complete strangers. One comment that stuck with me was someone telling her “Lizzie, please do the world a favor and put a gun to your head and kill yourself”.

Can you imagine someone saying that to you? Can you comprehend knowing people think so little of you that they would suggest it would be better for the world if you die? I honestly can’t fathom that. Sure, it hurt. I bet there were SO many tears shed over such mean words. However, she decided to wipe her tears and use those words to fuel her to prove them all wrong and show the world just how beautiful she really was. And she succeeded.

Time to Get Defined!

who am i?One of the key points she made in her speech is about deciding what defines you. This is something EVERYONE can relate to. In her situation, it would be easy for her to allow her appearance or other people’s opinions to define her. Instead, she decided she wanted to define herself. How often do we let circumstances and other people define us? Too often I’d say.

definitionWhat defines you? Is it your weight, your health, your past failures, your financial bracket, your spouse, your job, your insecurities, (fill in the blank)? Or have you taken the time to decide for yourself what you want to define you. How I look at is this: How would you want Webster to define you?

Think it’s too late? My mom redefined her life in her late fifties, losing 80lbs and making fitness a permanent part of her healthier life. Think you have failed too many times? Harland David Sanders, the famous KFC “Colonel,” was rejected by 1,000 restaurants before his chicken became a success. Think you don’t have what it takes? Marilyn Monroe was told she was not pretty or talented enough to be an actress, but that didn’t stop her.

You can’t be something you haven’t ever first decided to be. You must decide ahead of time before you can begin to work toward that. This is a crucial part of your fitness journey. I encourage you to complete the following homework and use today to begin working on your own definition of you.

Homework:

Define your body

  • 10 In and Out Squat (narrow stance squat & jump to wide squat for “1 Rep”)
  • 10 Plank Up/Down (up, up, down, down)
  • 10 Push Ups

X 3

X 3

X 3

Watch this Chiseled Cardio workout online at LiveExercise.com

Define your self

define yourself1. Think about what defines you now.

2. Decide what you want to define you.

3. Believe, with all your heart, you can be that person with practice. Thomas Edison, Henry Ford, Walt Disney, and many others believed in themselves before anyone else did.

4. Practice, practice, practice. You don’t just become talented overnight, so you can’t expect to become fit overnight, become successful overnight or live your dream overnight. It will take continual practice. It will require continual surrender – as you lay down the things that hold you back, and purposefully work on the things that get you closer to your goal.

Watch Lizzie:

Do a 180 in 2014 and Try This Simple Workout!

180 workout

Workouts don’t have to be hard – they can be super simple! Just to prove it, do these 3 exercises for 20 reps each as fast as you can. Time yourself to add more accountability, as well as track your progress when you repeat it. It’s a super simple and quick workout that will have you breathing heavy in a heart beat.

This workout is great for toning the core and upper body, as well as burning calories. Do it alone or add it to your regular cardio or weight routine. You can do it between exercises or laps when walking or jogging.

Want a little guidance? Join Steve Pfiester at LiveExercise for the whole routine. This triplet was one of several workouts he did today on the Chiseled Cardio show. Use this code (NOGYM2014) to get an EXTRA FREE MONTH added to your Free 14 Day Trial! Click HERE to see one of our sample workouts and start your trial!

Smokin’ Shoulders Workout

smokin' shoulders

This is a great workout that will sculpt your shoulders, while also toning the glutes, legs and core – AND burn a bunch of calories! UNLESS….

This workout will be extremely effective UNLESS you rest between sets and rounds. The goal for this workout is to try to keep going, back to back, through the whole workout. Turn up the effort even more by turning up the weight. For the best results, I recommend timing yourself for the whole workout. Then repeat the workout next week, and time yourself again. Compare your times to hold yourself accountable and push yourself into one effective conditioning, body-toning zone!

CLICK ON THE LINKS BELOW TO SEE VIDEO DEMONSTRATION:

10 Push-presses
10 Thrusters
10 Dumbbell Lateral Raise
10 2-Count Mountain Climber

Repeat 5 Times

Jog, Run, Sprint Full Body Workout

 

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

 jog run sprint workoutStrengthen your entire body, as well as burn a load of calories too with this full body conditioning and cardio workout.

Tools: Dumbbells, Kettlebells, Plate Weights, sandbag, concrete block or other heavy object, and space for a 50 meter run.

15 Mountain Climbers
50-Meter JOG
15 Burpees
50-meter RUN
15 Push Press
50-Meter SPRINT
REPEAT 5 X

Watch this instruction video for more information:

This workout is one of the Savage Race workouts designed for mud run training, offered at DesignerWhey.com.

WORKOUT: Box Jump Full-Body Blitz

Box Jump WorkoutGrab a plyo box, bench or aerobics step and get ready to get your heart pumping! This is a great workout to put with an upper body strength program, like chest day, or you can even add it to a light cardio day to boost calorie burn and intensity.

Do the whole workout or break it up however you like. Do one or two rounds between each circuit of exercises or do one round each time you change exercises. There is no wrong way to add a BCx Blitz to a workout.

To make it even easier, here are 2 different examples of how you can add a simple routine like this to your existing program.

Conditioning Chest Workout:

4 Sets of Bench Press
2 Rounds of Box Jump Blitz
4 Sets of Incline Press
2 Rounds of Box Jump Blitz
4 Sets of Pec Deck or Incline Flies
2 Rounds of Box Jump Blitz

Fat Burning Cardio Workout:

10 Minutes of Cardio
2 Rounds of Box Jump Blitz
10 Minutes of Cardio
2 Rounds of Box Jump Blitz
10 Minutes of Cardio
2 Rounds of Box Jump Blitz

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Shrink Wrap Your Waist with this Killer Core Workout

LiveExercise Hard Core WorkoutThis was the first circuit in last week’s LiveXfit show (Episode 7) at LiveExercise.com (or on Roku) – and I have to tell ya! My obliques were SO sore! BUT, I loved it. I was dying during the workout (wanted to fall to the floor, I could barely hold my body in plank – and those squat thrusts were BRUTAL!). Anywho! After I did it, I loved it. I just didn’t really like it WHILE I was doing it – but that’s nothing new! hahaha

Honestly though, I felt this workout literally shrink wrapped my core. My abs were so nice and tight, my waist was tone (and SORE! lol) and I was able to hold my stomach flatter from the recently tightened and toned muscles. I need to do this at least once a week! It was great! Give it a try!

VIDEO INSTRUCTION

If you don’t know the exercises, click CLICK HERE to see video instruction or do the whole workout with us at LiveExercise.com 🙂

Shrink Wrap Your Waist

Don’t Let the “Fat Burning Zone” Deceive You

I just received a facebook message question about their “target heart rate”. I believe this is one of the most deceiving fitness principles so I’m going to attempt to explain exactly what the “target heart rate” is and the truth (more like a lie) behind the “fat burning zone”.

Learning Your Maximum Heart Rate

You may have heard the term, Maximum Heart Rate, but most people have no clue what that is. We see stickers on treadmills saying “65% of your maximum heat rate”, but that’s basically a foreign language to most people. Here’s the answer: your maximum heart rate is always 220 minus your age.

Your Maximum Heart Rate is:
220 – my age (_____) =  ___________
My maximum heart rate is 178

The Fat-Burning Zone

walking on a treadmill

The so-called magical “Fat Burning Zone” is 65-75% of your maximum heart rate. This is the zone where your body burns a higher percentage of calories from fat. This is where I start getting mad and here’s why. Stay with me. We need to work through this math so you can follow me here. Trust me – it will be worth it!   Read the rest of this entry

Boost Your Workout With This 2-Minute Blitz

If you feel like you need a little oomph in your workouts, or maybe you just want to work on your conditioning. The 2-Minute Blitz is a perfect quick circuit to put in your existing routine.

The Blitz is only made up of 4 simple, but intense, exercises. The idea is to go as fast as you can for 10 seconds for each exercise, and repeat the circuit 3 times through (without rest) for 2 minutes. It will really get your heart rate going, and take your workout to another level. Give it a try!

Click on the exercise for video instruction: Burpee, Push-ups, Big Axe Jacks (minus the football stomps in this video) and Mountain Climbers.

2-minute blitz

The New Nano Speed – The Perfect Cross-Trainer

Reebok Nano Speed

If you are looking for a running shoe that is also a great cross-training shoe (perfect for blitzes like this one, and weight training), Reebok just came out with a new cross training shoe, called the Nano Speed – a part of their new CrossFit Speed Collection.

The Nano Speed has some of the same technology as the Nano 2.0 and Nano 3.0, but it made for longer runs. So, if you want to do a run, as well as hit the gym, this maybe just what you are looking for!

Reebok says, “There are plenty of running shoes that you can do CrossFit in, but we made the FIRST CrossFit shoe that you can run in.” You don’t have to do CrossFit to enjoy this shoe – anyone who lifts weights, does boot camps or sports conditioning will enjoy having a great cross-training shoe.

The CrossFit Nano Speed Is:

  • Lightweight (lighter is better!)
  • Durable (because we want shoes to last)
  • Greater traction (great for box jumps)
  • flexibility (mountain climbers)
  • Protects for feet for impact (plyos)
  • Rope Guard (for climbing rope)
  • 3mm heel to toe drop (for a natural feel)

Here is a video that talks about their entire Speed Collection, including their new Nano Speeds.

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

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