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7 Fit Tips for Optimal Recovery

The following post is sponsored by FitFluential LLC on behalf of Built with Chocolate Milk.

apolo ohnoOn October 11th, over 2,000 athletes will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit to earn the title of IRONMAN – and one of those athletes isn’t known for his endurance abilities. He’s actually known for his short-distance power and speed.

Gold Medalist Olympic Speed Skater Apolo Ohno, is retraining his body for a totally different sport – to compete in the IRONMAN world championship with Team CHOCOLATE MILK. Apolo is in the best hands though, being coached by eight-time IRONMAN World Champion Paula Newby-Fraser and three-time IRONMAN World Champion Craig Alexander. One may think that training is the main focus this close to a race, but really training is useless without equal focus on recovery.

chocolate milkYou can see, in this video (below), recovery is the main topic this close to Kona. Ice baths, foam rollers and good communication with their trainer are essential for getting through this kind of training – and that applies to us too. We can’t expect to spend all our energy breaking down the muscle, burning tons of calories, pounding the pavement (and our joints) and expect our body to just take it, day in and day out. We HAVE to give our body what it needs to recover.

That’s why Chocolate Milk is so involved in this sport – because they are truly the perfect recovery drink. They believe in recovery and repair, and you should too.

7 Fit Tips for Optimal Recovery

30 minutes1. Refuel your body within 30-45 minutes after your workout. There is a short window to effectively refuel your body. Consuming the right post-workout fuel during this time can restore glycogen stores (which fuels your muscle for your next workout), as well as carries protein into the muscle for optimal repair and recovery.

2. Choose your post-workout fuel well. Post-recovery time is not the time for peanut butter in a shake or a fatty meal. It’s time for carbs and protein. That’s why chocolate milk is a good recovery drink. Believe it or not, it has the perfect carb-to-protein ratio for refueling exhausted muscle.

ice injury3. Reduce inflammation. Ice and anti-inflammatories are an important part of pain management and injury prevention. Reducing and preventing inflammation early is crucial to preventing bigger issues. Even if you have a small twinge, it’s always best to tackle it before it can end up being an full-blown injury. Injuries, muscle spasms and fatigued joints or muscles should be iced for 15-20 minutes at a time, letting the body completely warm back up between icing (an hour between icing is a safe bet). Ice as often as you can, not just when you are in the most pain.

sport4. Re-hydrate. With intense exercise, comes intense sweating. Your body needs fluids for all functions, including nutrition uptake and muscle repair. Drink at least 3 cups (24 ounces) of fluid per pound of water lost during exercise. If your urine is not clear or pale yellow, you need to drink more water.

eat healthy!5. Get Good Nutrition. It is super important for athletes to get the right food, vitamins and supplements. Each vitamin and mineral has a purpose – from strengthening your bones to protecting your body from toxins. In addition, healthy nutrition will help you keep your energy up and prevent you from getting sick. Moreover, you are only as good as your nutrition. If you want to perform well, you’ll need to eat well, as protein, fats and carbohydrates work together to restore glycogen, provide you with energy and repair valuable muscle.

6. Get Treatment as Needed. Massage, foam rolling, stretching, chiropractic care and medicinal care are all important modalities in athletic training. Knowing what your body needs may take some research, as well as some professional guidance – but I think you are worth it!

Rest7. Rest. Fitness and training can be addicting. It can also mess with your head in a big way if you let it. Your body can be screaming “STOP! I NEED REST!” but your mind says “I’m have to train. I’m not ready”. This is when you have to realize how important rest is. You have to protect your body and give it time to heal and recover. You can’t look at rest as being “off”. Rest is actually part of your training program. It’s a requirement for success.

Words of Wisdom from Apolo’s Trainer 

“…their future will depend on their choice at that moment.” 8X IRONMAN Champ.

Paula_Newby_Fraser-Meet Paula Newby-Fraser: 8X IRONMAN World Champion, the most decorated IRONMAN of all time, (Apolo’s coach). Here are a couple of questions I asked her – as both an athlete and a trainer.

Q – What’s been your lotto or mantra that’s kept you going?

A – You can’t live your life with plans and hopes and dreams but you live your life as it presents itself. I try not to complain about the situation but embrace what’s happening and life as a gift. I fully submerge myself in the experiences I get every day. I don’t live on hope. 

Q – What do you tell athletes who are on the verge of giving up to keep them going?

A – I simply tell them they have a choice on how to handle the moment. I encourage them to realize that they have a choice and their future will depend on their choice at that moment, so choose to adapt. You don’t have to give up. When you’re somewhere you can’t be, make the decision to get there mentally. Giving up is a necessity in dire circumstances. 

I love it! “Giving up is a necessity in DIRE circumstances. How often do we give up due to a little discomfort or inconvenience. We should act like a champ and do all we can to stay in the game, as our life depended on it. Wait! Our life DOES depend on it. Our body needs us to stick with fitness. It needs us to be relentless with our efforts to be the best version of ourself possible. Giving up should only happen when we have absolutely no other choice. Thank you Paula for such wise encouraging words!! Now, let’s go #BuildIt !! Go TEAM CHOCOLATE MILK!! GO APOLO OHNO!

LOVE THIS ARTICLE FROM IRONMAN: 6 Portable Protein Meals 

6 protein meals

TITIN TEST WORKOUT: Improve Speed, Power & Endurance

The following post is sponsored by FitFluential LLC on behalf of Titin Tech. 

TITIN TECH COMPRESSION SHIRTWant to improve speed, power and endurance? Whether you are an athlete or a fitness enthusiast who likes a challenge, the Titin Test is for you! This workout is designed to work with the Titin Weighted Compression Shirt. But before you begin the workout, you need a marker. In other words, you need a number to beat.

The Marker

Do these exercises with no resistance.
60 seconds each, with only 30 secs rest.

#1 Pull Ups (Mark you reps)
#2 Push Ups (Mark you reps)
#3 Sit Ups (Mark you reps)
#4 Box Jumps (Mark you reps)

The Titin Test Workout

TITIN TECH WORKOUTAfter you are nice and rested, put your Titin weighted compression gear on and get ready to do the following exercises with no rest.

10 DUBS (Double Unders)
60 Seconds of Pull Ups 
10 DUBS (Double Unders)
60 Seconds of Push Ups
10 DUBS (Double Unders)
60 Seconds of Sit Ups
10 DUBS (Double Unders)
60 Seconds of Box Jumps

Complete 1- 3 Rounds

Follow The Video:

Do the Titin Test 2-3 times a week for 1-2 weeks. Then check your progress against your original markers. The more you train with Titin weighted compression gear, the more fit you’ll become. It’s only a matter of time before you will be faster, stronger and have more endurance. Keep good records each time you test against your marker.

Like what you see? CLICK HERE to fund your fitness and learn more (and get your own) Titin Weighted Compression Gear! Join the Titin team today!!

Workout, Tips & Tidbits

steve & bonnieThis post is all about going LIVE. What do I mean? Well, not only did we just wrap up one insane workout today, which I’m sharing very soon, but we are also preparing for a LIVE Round Table Event TONIGHT- where you can ask me (along with all the Live Exercise trainers) questions LIVE.

Ask us about what we eat before a workout, to whatever silly personal question you are dying to ask us. This is a chance for you guys to get to know us better, share some tips and have a ton of fun. OMG, these guys and girls are hilariously entertaining. It’s going to be quite the show with all of us in the same room, but how cool is it for you guys to join the conversation!!

HOW TO JOIN THE CONVERSATION

liveexercise6:30PM FRIDAY MAY 2ND
Follow hashtag #liveexercise & use #liveexercise hashtag in your posts.

If you want an even easier way to tweet, use the #liveexercise TweetChat Room and it will automatically follow the conversation and automatically add the hashtag 🙂

Tweet with us, and watch us LIVE via YouTube 
OR Live X members can watch on LiveExercise.com! 

Who will be there:

Live ExerciseBlake Kassel
Steve
Meeeee lol
Brandon Brennan
Andy Sziraki
Allison Escalante
Octavio Cifuentes
Robyn Goldman
Jennifer G
Scott Michael

 

(NOTE: LIVEEXERCISE HAD SOME YOUTUBE ISSUES. I’LL POST THE VIDEO AS SOON AS IT’S UP!)

 

5 Ways to Squat

Did you know you can target different parts of your legs by changing the positioning of you feet and where you place your weight? Here is a video explaining how your footing matters.

1. Weight on toes: Works more quadricep
2. Weight on heels: Works more hamstring and glutes
3. Wide stance (Plie Squat): Works more inner thigh.
4. Regular stance: Works neutral (all areas equally)
5. Narrow stance (Sissy Squat): Works more outer thigh.

For a complete leg workout using squats do the following exercises. Can be done with or without weight.

WEIGHT ON HEELS
20 Plie Squats
20 Regular Squats
20 Sissy Squats

WEIGHT ON TOES
20 Plie Squats
20 Regular Squats
20 Sissy Squats

X 2-3 Sets

squatting with wood under toes Tip #1: Wear flat shoes (like Reebok’s CrossFit Nanos) for leg day so you don’t shift your weight on your toes accidentally.

Tip #2: You can add a piece of wood, or small weights under your heels or toes to help you shift your weight where you want it.

Tip #3: Muscle needs to be broken down to repair and get stronger. Too much rest time can be counterproductive.

Tip #4: It’s better to go light, and go DEEP (as long as your knees can handle it) than it is to go heavy and squat shallow. Besides, if you are weaker the deeper you go, that just means THAT is where you need strengthening the most! If you avoid going deep, you are not strengthening the muscles required for deep squats.

 

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.

2 Biggest Fitness & Diet Mistakes

insanity#1 INSANITY – The first big mistake is doing what Albert Einstein defines as insanity – Insanity: doing the same thing over and over again and expecting different results.” As ridiculous as this may seem, people do it all the time. They workout for YEARS with absolutely no change. I understand this problem because many people simply don’t know what to do different – but the next mistake…oh my!

#2 STUPIDITY – (Please forgive me using the word “stupid” but I’m not pointing the finger – I’ve done it too). The second biggest mistake is (to me) the dumbest one of all. It’s when you get an amazing result with one formula – and then you try a new formula expecting the same result. This person KNOWS how to get success – but they keep searching for an easier way. Or, they keep trying to find someone who will tell them what they want to hear, ultimately wasting precious time they could be just doing what they know already works.

We are going to dig DEEP into this one because this one is the most unnecessary mistake of all.

Wash, Rinse & Repeat

best shape of your lifePeople often say  “I was in the best shape of my life when I __________”. They tell me they used to compete, they used to play sports, they used to do boot camp or they used to run… What I want to know is this: If you were in the best shape of your life when you “use to _________”, why aren’t you doing it now?

I often see this after boot camp. We get someone in the best shape of their life in our BCx Boot Camp program, and then they quit or start something new. I understand change is good, HOWEVER, if it’s not KEEPING you in the that state of being “the best shape of my life” maybe you need to rethink your fitness plan.

If It Ain’t Broke, Don’t Fix It?

Quit trying to fix something that wasn’t broken to begin with. You did something that worked, now do it again.

Sadly, people want to try to do as little as possible in hopes of getting the same result as doing as much as they have in the past. We do the same with eating. We see how much crap we can eat and get away with without gaining weight – and we normally fail.

You get OUT what you put IN. You can’t expect to gain muscle running. You can’t expect to burn serious calories lifting weights. You can’t expect amazing conditioning when you never tax your heart and lunges. And you can’t expect to easily pass up a donut if your workout was easy, because we all know the harder we work, the more protective over our calories we become.

BCx Boot Camp

Programs, like Boot Camps and sports conditioning (like CrossFit), combine different exercise methods to work strength, stamina and cardio all in one workout – as well as we make it tough enough that you think twice about blowing your hard work on crappy food choices. It’s all in the design of our programming – and the same goes with having a personal trainer, training for a show or doing other intense style training programs.

I’m not saying our BCx Boot Camp program is the only program to deliver results. (Here’s a sample of what someone can do in 6 weeks of Boot Camp.) What I’m saying is, unless you continue that same intensity of training with the same type of dieting that once delivered you amazing results, you can’t try something totally different, or cut back, and expect the same result.

It doesn’t mean you have to workout 6 days a week and beat your body up the way you might have to lose weight and get in shape, but once you hit maintenance, you shouldn’t just quit – and unfortunately, that’s exactly what people do. They join a gym and do a program for 4-6 weeks and then you never see them again.

You should be in “get fit mode” or “stay fit mode” – never just “off”. 

If you have been missing the fitter version of you, I encourage you to think back to what you were doing when you felt your best – and just simply repeat it. There’s no need to try something new. If it ain’t broke, don’t fix it!

Do BCx

Don’t have access to a program like BCx? Get the same workbook our Boot Campers follow online, and follow our killer 4-week online training program.  For those of you who aren’t local, or haven’t done our BCx Boot Camp programs online yet, here’s video footage of our program here in Vero Beach, Florida.

Learn more about BCx at www.DoBCx.com

NEW! >>> Join LiveExercise.com and workout with Steve and I on X Fit – powered by  BCx!

6 Signs Your Workout Needs a Detour

Know When To Change Directions

DETOUR After I hurt my ankle earlier this year, I had to completely change my workout routine. Since running regularly was out, I needed to figure out another way to challenge my cardio and burn calories.

In addition, my workouts were really lacking intensity. Over the last couple of months, I’ve kind of been going through a lazy streak. I always say you just need to “show up”, but I almost felt that was all I was doing. My body was showing up, but my drive, ambition and focus was at home (or somewhere else – I’m still trying to find them).

So what does a girl do when she finds herself on a path to a dead end? She takes a detour – a MAJOR detour. Something had to change – and drastically. This means, it wasn’t enough to just increase pace, up weights or add another day of exercise. I need to stop this train, turn around and completely go in another direction altogether.

How did I know something had to change? Easy. There were very clear signs I was on the wrong path. Just like when you are traveling, there are warning signs. We just have to pay attention to them.

6 Signs Your Workout Needs to Change Directions

Caution1.) You are going no where.

2.) You don’t like where you are heading.

3.) You aren’t having fun on your journey.

4.) You are just plain lost.

5.) You are backtracking.

6.) You see a major warning signs, which can be as simple as tight fitting jeans or a bad health report.

New Route, New Destination

workout partnersFor me, my detour meant getting away from traditional “3 sets of 12” type of weight training with separate cardio. Instead, now I’m doing more functional training that still targets specific areas that need work. I started setting up workouts that used more multi-joint movements, included a cardio component (I may not be able to do a lot of running, but I sure can burpee & box jump!), and had more intensity with reduced rest time. That meant my workout partner and I were going to be doing the exact same workout at the same time, so no more resting between sets to spot each other (and no more chatting! ut oh!)

bonnie pfiesterFirst, I would decide what my focus was going to be (ie: shoulder, legs, chest, back, etc) and then I would put together a series of exercises that would target that area, as well as condition my entire body and cardiovascular system. The next thing I changed was my training pace and intensity (like doing workouts for time). Also, I ramped up my effort. If I would normally do 3 rounds of something, I’d write 5 ROUNDS on the white board. If I wanted to do 5 rounds, I’d do 10. My goal was to push myself out of my comfort zone. Once I wrote it on the board, I had to finish it. This has been SO good for me. It’s kept me focused, efficient and effective.

As a result, my workouts have been a lot more purposeful and a lot more intense. I’ve burned more calories, challenged my body, and have seen better results. The only downfall is I can’t talk to my workout partner much during the workout because I’m too busy mouth-breathing everywhere, and grunting – but we get our chat time after the workout over protein shakes, so it’s all good!

For more on my new workout routine, see my new blog: Recipe for the Perfect Workout.

What is Your Summer Detour?

summer detour

Detour Bar wants to hear about your new fitness activity you’d like to share!
Simply show Detour what you’re doing to change it up this summer for a chance to win a ton of great prizes!

  1. Find or take a photo that represents your #SummerDetour
  2. Post on Instagram with #SummerDetour @DetourProtein
  3. Keep posting throughout the summer to improve your chances at winning!
  4. Make sure to follow us if you haven’t already!prize-pack

They will be selecting winners weekly and sharing your#SummerDetour on our social channels and even the website!

Explore their awesome protein products! Get FREE shipping on all orders over $75!

Easy Recipe for the Perfect Workout

sandbag thrustersWhen Steve really likes a workout, he calls it “YUMMY”. Well I have a sweat sandwich that you are going to LOVE! It may not sound very tasty, but the results sure are yummy – and who doesn’t like a recipe with only 5 ingredients? I do! I’m all about simple – and that goes for my workouts too.

Workouts don’t have to be complicated to be challenging. Sometimes the most effective workouts are super simple, but super purposeful and well-planned. Unfortunately though, it’s not enough to just know a few good exercises, you should know how to make the most out of those exercises by pairing them up with complimentary exercises, as well as putting them in the right order to help you reach your goals.

SWEAT SANDWICHWhile there are MANY different ways to put a workout together, here is one of my own workout formulas you can use to create your own challenging and effective workouts using what you know with what you have. All you need is 5 exercises – 3 different strength exercises and 2 conditioning (boot campy) exercises.

The formula starts with the most difficult task and ends with the lightest (low weight/high rep) exercise, with a nice dose of cardio and conditioning sandwiched in the middle for more calories burned and more overall intensity. Then it repeats 5 times. Give it a shot!

Recipe for Your Own Sweat Sandwich

bonnie pfiester#1. Strength: Heavy Weighted Multi-Joint Exercise

The first exercise in my circuit would be a heavy, to both tax my target muscle group and get my heart rate up, like thrusters, overheat squats, push press, pull ups and push ups.

#2. Strength & Cardio: Conditioning Exercise Using Moderate Resistance or Bodyweight

The next exercise could be more explosive and powerful, using moderate weight or bodyweight, but focuses on really getting the heart rate up like a hip drive or box jumps.

#3. Toning Exercise: Moderate Resistance or Body Weight to Target Muscle Group

Once my heart is pounding, I can use a toning exercise to let my heart rate come down a little, while focusing on my target muscle group, like lunges, leg extensions, shoulder presses, bicep curls, bent over rows, tricep extensions, flies, one-arm chest press, etc.

4. Conditioning: Cardio and/or Conditioning Exercise to Increase Heart Rate

Now that I’ve had a “rest”, it’s time to get my heart rate back up with a complimentary cardiovascular exercise that doesn’t allow my target muscles to rest. For instance, I may do mountain climbers if I’m doing arms, wall-ups if I’m doing shoulders, or burpees if I’m doing legs, so those muscles don’t have time to fully recover.

shoulder raises5. Sculpting/Targeting: Using Light Resistance to Target the Key Muscles

Lastly, I finish the muscle circuit off with a burn using a bodylastics band, light weights or my own bodyweight, like shoulder raises with a band, wall sits, plank, band flies, band curls, band kickbacks, curties, stomps, etc.

After the 5 exercises are complete, I take a 30 second rest and start all over again until I’ve completed 5 rounds, depending on my weight and other exercises/activity for the day. Want more? Reduce it to 3 rounds and add another totally new 3-round circuit for more variety. You can do each exercise for 15-20 reps each for the fastest time, or you can do each exercise for 30-45 seconds at each station.

2 Sample Workouts:

bonnie pfiesterShoulder Focus

Leg Focus

If you do it right, you’ll end up flat on the floor, totally wiped out like ME! 🙂

 

10-10-10 Push & Pull Workout

10 & 10 WorkoutThis was a fun circuit I did yesterday.  I used a black bodylastics band to get me through the pull ups (love using these bands for assisted pull ups). At round 3 I was thinking, “really Bonnie, 10? Why did I say 10?” lol. But then at round 5 and 6, I felt there was hope as I saw 10 getting a little more in my reach. 🙂

Push-Pull Super Set Workout

10 Pull-ups

10 Push-ups

10 Rounds!

Maybe you are reading this and thinking “I can’t do that”, well think again! I worked out with one of our boot campers who modified the workout and got just as good of a workout as me. Instead of doing pull-ups she did band pull downs. Instead of doing military push ups, she did modified push ups on her knees. On the last round, we BOTH were struggling to get the last few reps of each exercise – and both felt a great sense of accomplishment when we were done!

max fitness clubModified Push-Pull Workout

10 Pull Downs

10 Modified Push-ups

10 Rounds

Now, go get your push pull workout on!

Hashtag #designerwhey if you share this workout!!

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

 

No More Boring Treadmill Workouts!

Move your clothes! Dust off the controls! It’s time to actually USE your treadmill – and use it like you’ve never used it before!

It seems like it was yesterday that I did this insane workout in our living room, as a guinea pig for Steve’s upcoming treadmill workout video called BCx Treadz. Let me tell you what! My legs were on FIRE, my heart was about to POP OUT of my chest and I SWEAT enough to fill a bucket! This workout was no joke. Go ahead, watch me DIE and BEG for mercy!! lol

After doing that workout, I realize how lame my boring cardio had been – and I realized how EXCITED people would be to REVIVE their dusty old treadmill that acts more like a coat rack than a piece of fitness equipment.

BCx Treadz Treadmill WorkoutBCx Treadz workout series was released for online downloads today! The video series includes 4 different 20-minute workouts: Cardio, Conditioning, Upper Body & Lower Body. Each video comes in standard definition, or high definition, as well as is offered with or without music in case you want to listen to Steve’s prompts while listening to YOUR tunes instead of ours! Also, you can download 3 copies so you can have a copy on each of your devices – from your computer to your tablet or smartphone.

Steve Explains the Workout

Think You’ll Fall Off?

Don’t worry! The treadmill is only going .5-1.5 mph during the untraditional exercises – and you can even do some of the moves off the treadmill altogether if you want! Believe me, I’m one of the MOST UNCOORDINATED people I know! If I can do it, ANYONE can! Seriously! And we tested it out on our own clients, all ranging in different shapes, sizes and ages. The results: They all got the greatest workout they’d ever experienced on a treadmill!

CLICK HERE to download your copy of BCx Treadz Workouts! Workouts start at only $9.99 each and can be used with your regular treadmill training or on their own. Get all 4 workouts or just pick out what you need to most!

Use #BCxTreadz hashtag if your treadmill workout on social media! I’ll be sharing YOUR pics and progress over the next few weeks!

SHARE this blog if you think it will help some of your friends who have a lonely treadmill at home needing use.

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