Online Fitness Coaching: Get Your Zzzzz’s!

Happy Weekend!  On the exercise and  fitness front today, I took a three mile walk to get ready to walk a 5K.  It was another perfect day for a long walk.  Then I came home and did ChaLean Extreme.  I’m on the lean circuit now and that one is the most intense.  You get a weight and core workout at the same time.  It really has increased my metabolism. My weight is consistently 3 lbs. lighter since I increased my weights during this round. Woo hoo!

I had a whirlwind Thursday and Friday.  Our family hosted a choir member from Hofstra University Thursday night.  My daughter, Katie is in the Choir at her high school and the Hofstra choir came and workshopped with them, did a concert that evening and left the next morning. I got up extra early to take Leah (who sang beautifully by the way) to catch her bus.  I worked all day, then changed clothes and drove an hour and a half to see “Menopause the Musical” with  some gal pals.  The show was an absolute hoot!  If you are female and over forty, you owe it to yourself to see this one.

I didn’t get home until 12:30 p.m. and had to wake my daughter at 3:30 a.m. (I know get the toothpicks for the eyelids) to go on a bus trip to NYC to see “Sister Act”.  Needless to say, I am feeling a little bit sleep deprived today.  Thought this would be a good time to share an infographic from frugaldad.com on the dangers of sleep deprivation.  Studies show if you average only 5 1/2 hours of sleep per night in a year, you will also average a 12 pound weight gain? YIKES  Another good reason to get your Zzzz’s

sleep

Source: http://frugaldad.com

 

ChaLean Extreme Review

A Review of Beachbody’s ChaLean Extreme

I have had several people ask me about the workout I am currently doing called ChaLean Extreme, so I thought I would do a quick review of it here.  Chalene Johnson has put an extreme weightlifting program together that fits in with my busy lifestyle.  I did two rounds of P90X and got into really good shape.  Then I got bored which always happens to me and I know it’s time to do something else.  If I don’t, I will quit working out (not good).  Here’s what I like about ChaLean Extreme:

  • This is a weightlifting program that encourages you to “go heavy or go home”.  Usually women don’t get that message.  They are told to do light weights and lots of reps.  You CAN go heavy.  You don’t have lots of testoterone running around in your system, so you won’t bulk up, but you will look and feel great!
  • It takes you there in steps.  Burn circuit gets you started. Push circuit helps you increase your weight and Lean circuit works  upper and lower body together to get your metabolism burning at optimum levels.
  • It doesn’t ignore the  glutes, inner thighs and outer thighs (ab and adductors).
  • It includes cardio and flexibiltiy with “Burn Intervals” “Burn it Off” and “Recharge”  It also includes two ab workouts.  I still like “Ab/Core Plus” from P90X+ so I switch it up in the abs department.
  • You get an intense workout in a reasonable amount of time.  The longest workout is 52 minutes.  All the rest run 30 to 40 minutes.
  • The program comes with a nutrition plan and a cookbook with some tasty recipes in it.
  • I love Chalene’s energy and positive attitude.  She reminds me of my spitfire college roomate, Karen.  I think they would get along famously.
  • I lost 1/4 inch from waist, 1/2 inch from hips and 1  1/2 inches from thighs during the first 90 days and that was after completing P90X and losing inches during that program.

If you are finding yourself getting a little doughy and flabby or if you are sensing that your metabolism is coming to a screeching halt, check this program out. You won’t be sorry 🙂

 

Muscular Endurance

Remember the last time you went for that very first jog when you weren’t in shape yet?  Remember how after a while your legs felt like lead and didn’t want to take another step?  Now think about that same jog about a month into your daily exercise routine.  Your legs felt stronger and less fatigued didn’t they?  You were improving muscular endurance.

Muscular endurance is the ability of a muscle or group of muscles to continue to perform without fatigue.  Many repititive fitness activities will improve muscular endurance.  Riding a bike, swimming, spinning classes, running, and certain types of calesthentics will all improve muscular endurance if they are performed on a regular basis.  If you are weightlifting, using lighter weights while increasing repetitions will improve muscular endurance, while lifting heavier weights at decreased repetitions will increase muscular strength. What’s your favorite way to improve your muscular endurance?

Muscular Strength

Do you want to be able to do your favorite physical activities without tiring out right after you start?  Do you want to be leaner? (more muscle/less fat) Do you want better posture? Do you want to have less chance of injury? Sure you do!  Muscular strength is defined as the amount of force a muscle can produce in a single effort.  You can improve muscular strength by getting involved in strength training exercises.  Ladies:  Strength training will not turn you into a giant walking muscle.  It will replace those flabby places you don’t like with more muscle mass.  Guys:  Strength training will bring you quick and very visual results that I’m sure you will like.

You can strength train by using free weights (dumbbells and barbells), weight machines (check out your local gym), or your own body weight (crunches, push-ups, pull-ups, leg raises etc.)  You can also use a combination of these in your training routine.

When you start a fitness program it’s so so important to work on muscular strength as well as cardiorespiratory endurance.  Two of my favorite fitness programs that incorporate strength training into an overall fitness program are Beachbody’s P90X and ChaLean Extreme.  These programs include cardio, strength training, muscular endurance and flexibility with a progressive plan to improve your fitness level.  What are some strength training programs you think are effective?