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Eat, Train, Live Like Everyone’s Watching

Eat, Train & Live

Would you run a little faster if someone was timing you? Would you lift one more rep if people were circled around you cheering you on? Would you make the same choices if your trainer went home with you and watched you prepare a meal, or sat next to you on the couch while you snacked?

What about how you live? Would you tell a certain joke if your pastor was in the room. Would you complain about your job if your boss was listening? Would you take Jesus to all the movies you’ve seen?

I believe, if you answered these questions honestly, you would probably act a bit differently if you ate, trained and lived like everyone important was watching.

you-is-kindYOU are important – and YOU are watching. You know everything you are doing, and what you could be doing better or different. So why cheat yourself? Even if your trainer doesn’t see you eat ice cream at night, you will wake up with the guilt – whether they find out or not. You will judge yourself. No one else has to live with the decisions you make in secret.

Don’t get me wrong. I make plenty of bad decisions in private – and public too, for that matter. I’m no angel. I’m the queen of opening my mouth when I should have kept it shut. As much as I want to do the right thing and be good, my nasty flesh comes out and I spew out ugliness, laziness and selfishness in a hurry. While I’m just as wrong as the next person, I believe we should always remember to TRY to strive for improvement – in public AND in private.

Good CharacterWhat you do in private eventually comes out for all to see. If you cuss at home, you are sure to cuss eventually in front of someone. If you eat poorly when no one is watching, it will show up on your body. If you are a disgruntled employee, it WILL show in your attitude or work performance (and your boss will know – believe me, I know! ha!). If you want to change the way people see you, and you also want to see yourself differently too – start changing the way you act, and think, when you are alone.

You have to live with you for the rest of your life, so work to become a person you can forgive, be proud of, and be happy to live with. No matter how hard you try, you WILL fail.  Just try to fail less often.

“The true test of a man’s character is what he does when no one is watching.”John Wooden.

Make a decision today to eat, train and live like everyone is watching.

Fitness Motivation: The Secrets of a Champion

WInning the Fight

One of the most deceiving things going on in the gyms today is belief that people can work off what they eat and drink. People show up day after day, working very hard in public to show the world they can be a champion in the gym. However, it’s what they do in private that is losing their fight with fat.

Muhammad Ali recognized the importance of what you do “far from witnesses”, and realized he could never win the fight in the ring if he didn’t win the fight with himself first. He had to fight laziness and mediocrity. He had to fight fear and doubt. He had to convince himself that he could be the champion he desired.

“I am the greatest, I said that even before I knew I was.”Muhammad Ali

Muhammed Ali In order to be the future champ, he had to be the champ in his workouts before he even faced his opponent. He had to go a few more reps and a few more steps past what his body wanted. He had to care for his body, which probably meant anything from a painful ice bath to getting the rest his body needed even when we didn’t want to take it.

It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe. Muhammad Ali 

double-undersHe also recognized that it wasn’t always the big things in life that could bring a man down, it often was the small things that could trip a man up. The same goes with fitness. Your success can easily be tripped up by a few extra calories. The difference between getting thinner and seeing abs is the difference between stopping when you feel better, and continuing on past better to be your best. It is rarely the one hour workout (a mountain) that brings someone to quit, it’s the daily struggle to maintain a healthy diet, to keep showing up to the gym even when the results seem SO slow, that wears a person down.

“My only fault is that I don’t realize how great I really am.” Muhammad Ali 

winning a raceThis quote may seem pompous, but it is a very true statement for most people. Most of our boot campers, and most of our members, do not realize how truly great they are. They often don’t believe in themselves as much as we believe in them. How can we believe in them? Because we have seen people JUST like them, who have the same set of excuses, fears, struggles and weaknesses, succeed. Once you realize how great you really are, you can do anything.

What I ask you today is this: Are you winning your fight far from witnesses, behind the lines, in your kitchen, in the gym and out there on the road? Or is you best effort what you want people see in the gym?

There are no pleasures in a fight but some of my fights have been a pleasure to win.” Muhammad Ali 

10-MIN WORKOUT: Full Body Conditioning

push ups & squats

In BCx Boot Camp, we often refer to our workouts as “Missions”. Today’s mission is to toast your cardio, legs & upper body. This is a great workout to add as a conditioning segment to any strength workout.  Do as many rounds as possible (AMRAP) in 10 minutes.

Equipment: Plyo Box or Aerobics Step

If you don’t have a ply box, trade box jumps for one of the following exercises:
180 Degree Squat
Squat Jump
Tuck Jumps

“OPERATION BOX KICKER”

10 Box Jumps
10 Mountain Climbers
10 Box Jumps
10 Push Ups
**10-MINUTE AMRAP**

Matching workout graphic:

plyo box workout

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

Are You Really Exercising? Ask Your Heart!

Target Heart RateThere is a fine line between exercise and increased activity. Someone can walk everyday and still not exercise enough to help them lose weight. Although increasing activity can improve your health, it is not as effective when it comes to weight loss.

What is the difference between exercise and activity?  

A good example for activity would be walking your dog or a taking a morning stroll. Exercise is typically more structured and purposeful. Good examples would be a power walk, jog or aerobics class.

For most people, your heart rate is probably the best indicator of aerobic exercise and caloric expenditure. In order to find out where you should exercise you need to figure out your maximum heart rate, which according to the American Heart Association is 220 minus your age. Then, multiply that number by 65% for a low intensity workout or 85% for a higher intensity workout.

Here is an example for a thirty year old:

polar RC3 heart rate monitor220 – 30 = 190BPM (beats per minute)
Heart rate for a low intensity workout would be 123.5BPM  (190 X .65)
Heart rate high intensity workout would be 161.5BPM  (190 X .85)

Tracking your heart rate can be pretty easy when using a treadmill. Most treadmills have a chart on the machine to tell you where you need to be, but what if you are out walking in your neighborhood? You can either buy a heart rate monitor (like this Polar RC3 heart rate monitor Steve uses), or you can get an estimate by counting your heart beat within a ten second span and multiplying it by six.

heart rateFor example, the same thirty year old would need to maintain a heart rate of 21 beats over a ten second span for a low intensity workout. For a higher intensity workout, the ideal heart rate would be 27 beats. Of course it is not as accurate as a heart rate monitor but it can give you an idea of where you are.

Although heart rate is normally the best indication of caloric expenditure, there are some exceptions. Some people’s resting heart rate can be slower than normal, a condition called Bradycardia, or it can be faster than normal, called Tachycardia. However, for the general population, the heart rate is the best way to monitor aerobic exercise and calories burned.

So, if you are not sure if you are exercising at the right pace, just ask your heart. It will tell on you in a jiffy!

Check out this awesome Heart Rate Calculator at AceFitness.org

heart rate calculator

Check out this handy dandy chart for a quick 10-second heart check!

Target Heart Rate Chart

The Long Mile Cardio and Conditioning Workout

box jumps stars

Bored of running? Well here’s a workout that incorporates running and full-body conditioning all in one killer fat-burning calorie-scorching workout!

1/4 Mile Sprint
10 Tuck Jumps
10 Thrusters
10 Box Jumps
10 Push Ups
10 Wall Ups
4 ROUNDS FOR TIME 

If you try this workout – post your time below! I’d LOVE to see how you do! …and you can come back and do it again and see if you can beat your old time!

Here’s the matching graphic if you want to share what you did! 🙂

The Long Mile Workout

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

Brutal Boot Camp Workout

If you want to get your heart racing, lunges puffing, muscles pumping and body toning – this workout is for YOU! Here is the written workout, if you like to have text to refer to – or follow along in the video at the bottom of the page!! You will be one sweaty mess after it’s over – but you’ll feel amazing!

quad stretch

Warm Up

15-20 Forward Lunges
15-20 Side to Side Squats
5-10 Inch Worm Out to Push Ups

Stretch:
Quads
Hamstrings
Groin

push ups & squats#1 Couplet

10 Air Squats
10 Push Ups
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Air Squats
Push Ups

Push Ups

2-MINUTE BLITZ

Advanced: Ramp up your workout with this 2-minute drill.
Beginners: Rest 2 minutes between couplets

10 Seconds of each:
Mountain Climbers
Burpees
Push Ups
Big Jacks

hip drive kettlebell swings#2 Couplet
10 Box Jumps (or Tuck Jumps) 
10 Kettlebell Swings
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Box Jumps
Swings

2-MINUTE BLITZ

pull ups#3 Couplet
10 Tuck Jumps 
5 Pull Ups
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Tuck Jumps
Pull Ups

2-MINUTE BLITZ

snatches#4 Couplet
10 Snatches (5 left, 5 right)
10 Pass Through Lunges
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Snatches
Pass Through Lunges

Follow along through the entire workout with me on LiveExercise!

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The Kick-My-Butt Boot Camp Workout

Bonnie PfiesterIf I was prideful, I would keep this video under lock and key, and never EVER let this workout get out. HOWEVER, I believe it’s super important to share because I believe too many people think that fitness professionals are a little super human. While there are a few true fitness freaks out there – I am most definitely NOT one of them!! And this video is a perfect example!

I have my strengths and weaknesses just like anyone else. I am strong, but my cardio….not so much! ha! After rehabbing my ankle, I’m having to get my cardio back up and these type of workouts really expose just how much more work I need.

This was one of the most brutal workouts I ever have done.  The wall-up bear crawl push up suicide absolutely KILLED me!! Honestly, I don’t care to EVER see that workout EVER again!!

If you try this , I challenge you NOT to push pause. NOT to take rest breaks or skip a few reps. Try to do it to the MAX! If you promise to do that, then you absolutely have all the right to LAUGH at me!! OMG! Honestly, I’m still laughing at my own self! HAHA!

45-Minute Boot Camp Workout on LiveExercise

Wall-Up Bear Crawl Push Up Suicide

10 Wall Ups
Bear Crawl Out
10 Push Ups
Bear Crawl Back
Repeat circuit doing 9 reps each, then 8,7,6…and all the way down to 1 (which doesn’t come soon enough, let me tell ya!!)

Try more insane workouts for 14 Days Free!

Become a LiveExercise affiliate.

liveexercise

Is Your Workout Working?

intense workoutPeople are always searching for the next best workout. Fitness fanatics spend a lot of time and energy asking a million questions, surfing the net, reading magazines and watching what other people are doing in the gym. The whole time, their existing workout may be perfectly fine – they just need to make a few adjustments to take their old workout from just OK to totally INSANE! What is this magic potion I speak of?

It’s called intensity. I can’t tell you HOW MANY TIMES I see people just working out, going through the motions with little to no intensity at all. Nine times out of ten, their workout is perfectly fine, it’s the lack of intensity that’s killing their training. So how do you increase intensity?

I’ve got Answers (Pun intended!)

5 ways to ramp up your workoutsI recently joined Answers.com, the #1 question and answer website, to answer people’s fitness questions just like this one. Since so many people have asked me what I’d add, or do different, if I were to train them, I thought this would be one of the first subjects I’d tackle.

Realize, even if the only exercises you knew were a few simple exercises like push ups, pull ups, jumping jacks and squats, those exercises can be totally insanely amazing IF you add the right components to increase intensity.

Sadly, people often think they have to have certain tools, certain fancy moves, or a certain trainer to get results in order to experience a workout that is made for the pros. Not so!

 

There are 5 simple training methods that can seriously ramp up your intensity – and your results. If you like what you see here, then CLICK HERE to read the whole article to learn more and get my Editor’s Tip!

Have a question you’d like Answered? Comment below and I’ll get to work on it! 

Compete to Train or Train to Compete?

Train to Compete

runningEveryone knows someone who is training, or has trained, for something – whether it’s a 5K, half marathon, tri, bikini competition, bodybuilding show, crossfit games, power lifting meet or tournament – competing gives you purpose to train like you’ve never trained before.

I believe people who run marathons or do bodybuilding shows are often misunderstood. Some people may think they are just super competitive. Others may just think they are super vain. Ironically, most people who compete are just super normal. They are lazy, they struggle with their training and diet UNLESS they have something to train for. Often times, they HAVE to compete so they HAVE to train.

Another words, most people who compete don’t compete to win, they compete to train like a winner. It’s not about taking home a trophy or having the fastest time in their age group. Winning is showing up and doing their best. They compete because it pushes them further than they’d push themselves on their own. Setting a date to run a marathon without completely dying, or get in a teeny-weeny bikini in front of hundreds of people without shaming themselves motivates them to keep showing up – whether they feel like it or not. It’s added accountability.

Compete to Train

monica brandtWe just had a team of 11 compete this weekend in the Treasure Coast Classic bodybuilding, figure, physique and bikini show. Not one of our competitors competed because they think they will go pro or be the next Ronnie Coleman or Monica Brandt. They all competed to see how hard they could push their bodies, to give them a reason to train hard, and a reason to stick with it. They competed to force themselves out of their comfort zone and train and diet like they’ve never trained and dieted before.

You see, some people think that competitors are the most motivated people in the industry. I’d have to disagree. Sure, while there are people like Steve who are insanely motivated and disciplined (when they are actually training and dieting for a show). However, they are often times the people who lack the most discipline when they aren’t in training.

Team MaxCompeting keeps you in check. It holds up the STOP sign when you really want to go back for seconds …and thirds. It pushes you to go to the gym, when you really just want to skip. It keeps you sticking with your program beyond when you typically would quit or slack. It gives you purpose.

All competitors are not alike. Of course there are people who just love to train, but most people do it because they need to accountability and support. Some LOVE the stage, and some train to place first – but, for most, they love the results.

Compete for Results

karrie spooner

Karrie is a great example of someone who chose to compete to take her training up a notch. She had already lost a good bit of weight, but she was ready to train harder, diet harder and get even better results. Competing was exactly what she needed to blow her goals out of the water. So proud of you Karrie!!

Here is a group pic of our competitors, which competed in various divisions and were all ages – from their twenties to their sixties. Click Here to learn more about Team Max.

team max

Today’s mantra:

Train with Purpose

Do You Need More Hydration?

Oral I.V. Product Review & Hydration Tips

bonnie pfiesterIf you live in Florida, like me, you know how insanely hot and humid it’s been lately – and running in the heat is tough on the body. (This is a pic of me & my BFF at the top of one of the bridges we run on our big group run from our gym, everyone in our town calls “The Loop”.) After our 6-mile run last Saturday, I literally looked like I jumped in a pool with my clothes on when I was done. I could tell I needed some serious hydration – QUICK!

What?

photo copyLuckily, I was given some ORAL I.V.  to try out. What’s ORAL I.V.  ? (What’s what I said!) Well, it’s a liquid hydration aid. After I drilled the company with questions so I could understand their product better, basically what I learned was it was a solution of electrolytes, minerals and purified water that is absorbed more rapidly than typical hydration drinks. That’s why they call it “I.V.” because of it’s rapid delivery system.

It is tasteless (just tastes like water) and is used WITH water or other hydration beverages to help you get the most goody out of it. ORAL I.V. assists an individual’s existing hydration strategy and helping sustain peak performance. It doesn’t replace hydration, it supports it and improves it. (This is a pic of me pouring a vile into my water after my run)

How?

tri sprint bikeSo, when do you take it? You take one vial of ORAL I.V.  with water for every 4 to 6 hours of strenuous activity. So, it’s great for before, during and/or after an intense workout or race like my buddy Jeff did (pictured here). He really felt it help him rock his Tri sprint in this summer heat – coming in 3rd in his age group and 12th overall!

Charles Hobbs, triathlete, also agreed it has helped him. He tried it for 3 months and said “it has increased my performance and reduced fatigue that normally sets in from hot weather training and racing.”

Why?

after runningHydration is one of those mysterious things you can’t really say you “feel”, but what I notice is what I DON’T feel when I take it. For instance, on the day I took it after my run (This was our happy faces that the run was over), we also went to the beach for the day – so I was basically sweating all day. Normally, I would have been exhausted, sluggish, dizzy or even had a headache on a day like that. Instead, I had tons of energy, felt great and played hard all day long.

Who?

ORAL I.V. Who takes it? Well, it was first made available to those who could truly put it to the test – members of the U.S. military and law enforcement communities, but now is used by many different people including MMA fighters (like Phil Baroni), professional football players (like Loni Paxton), Navy Seals, professional singers (like Wilson Phillips), swimmers, motorcross athletes, triathletes, marathon runners, CrossFit athletes, and ordinary people like me!

Here are what some CrossFit athletes say about their experience taking ORAL I.V.

7 Summer Hydration Tips

  1. Drink plenty of water BEFORE, during and after exercise.
  2. Check the color of your urine. It should be clear to pale yellow, not dark yellow or have a strong odor.
  3. Drink beverages with electrolytes in them when working in extreme heat.
  4. Avoid alcohol the day before a hard training session or doing hard labor (especially if you are going to be outside in the heat.
  5. Consume plenty of fruits and vegetables to help hydration (fruits, like watermelon, are very high in water).
  6. Weigh yourself before and after exercise to monitor water loss.
  7. Drink at least 3 cups (24 ounces) of fluid per pound of water lost.

Learn more interesting health tidbits from LiveScience.com.

What Counts as Water?  I also found these great tips from WebMD on what food and drink sources actually really hydrate you.

Visit ORAL I.V.  to learn more about their hydration aid!

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