Tag Archives: Interval Training

Have You Been To A ZUMBA Fitness Class?

Posted on by
Reply

zumba Have You Been To A ZUMBA Fitness Class?

I’m sure that you have heard of the latest fitness craze, Zumba® fitness which fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. This Latin inspired exercise dance is a fusion of salsa, meringue, belly dance, reggaeton, flamenco with an emphasis on abs (core), legs and glutes.

The  goal is simple:  Zumba wants you to WANT to work out, to love working out, to get hooked. Zumba® Fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life!

The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you’ve got a Zumba® class!

In the past years, Zumba® fitness has become nothing short of a revolution, spreading like wildfire, and positioning itself as the single most influential movement in the industry of fitness.

As of July 2009, the Zumba® program is being taught at over 40,000 locations in 75 countries, has sold millions of DVDs, and has changed the lives of Zumba® Fanatics worldwide with an astonishing five million participants taking Zumba classes every week.

Why? Because it’s the best party around.

Here are a few local classes in my neighborhood. I have a friend that keeps asking me to join her. I just might join her next week.

Zumba Class 24 Hour Fitness

Zumba Class Aquatic Center

Here is a Zumba class video, although the quality of the video isn’t that great, you can get an idea of Zumba fitness. The guy in the front row is pretty hilarious too!

naomi Have You Been To A ZUMBA Fitness Class?
Naomi Trower AKA
FatLossMama
Club FYM
Quick Mom Workouts

5 Fitness Tips For Fast Results

Posted on by
6

challenge 5 Fitness Tips For Fast Results

I must be addicted to challenges! I just finished a 12 week fitness challenge and will be joining another one on May 1st. I plan to be in a fitness challenge for the rest of this year. I also joined a 31 day blog challenge to improve my blogs with problogger.com. I’m on day 2 of 31 and I love what I’m learning.

This post is my assignment for today’s blog challenge. This is a list of the most successful factors that have attributed to my 15 lb weight loss and 12 inches in the past 5 months without lotions, potions or diet pills. These great stats have come as a result of working out only 15 minutes six days / week. This is the reason my blog’s focus is based on fat loss tips for busy moms and dads.

5 Fitness Tips For Fast Results

1. Changed my workout every 4 weeks
2. Online Nutrition Planner
3. Club FYM support forum
4. Resistance & Interval Training
5. Eating every 3-4 hours

If you are not real sure what resistance and interval training are about, you can learn more about it at my interval training post. Resistance training is basically the weight lifting aspect of the workout which I love to do both workouts in the comfort of my own home. Be sure to subscribe to my blog and keep up with me as I’m sure by the end of this year, I will have six pack abs!

naomi pic 5 Fitness Tips For Fast Results
Naomi Trower AKA
FatLossMama

twitter3 5 Fitness Tips For Fast Results

twitter3 5 Fitness Tips For Fast Results

What Is Interval Training Anyway?

Posted on by
2

intervals 300x154 What Is Interval Training Anyway?

I have just started to integrate interval training into my fitness plan although I have been an athlete all of my life. My current fitness coach, Holly Rigsby, has really shown me the benefits of short burst resistance training combined with interval training. I have already seen amazing results in a short amount of time.

True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath. Typically this takes place in no more than 10-15 minutes.

I just finished an interval training set which consisted of:

2 minutes of warmup – moving side to side
1 minute of jumping squats at a high intensity
1 minute if recovery movement – moving side to side
1 minute of high knees (running in place but make sure my knees hit my palms at waist level)
1 minute of recovery movement – moving side to side
1 minute of jump rope at a high intensity

Repeat this 1 minute set again, cool down for 3 minutes for a total of a 15 minute workout. It’s also great to change your interval workouts so your body doesn’t plateau. This type of intensity is known for jump starting your metabolism. Here are a few interval training exercises that I alternate with on a daily basis:

Interval Training Options

Jumping Jacks
Jumping Squats
Jump Rope
Sprints – need to go outside for this one
Mountain Climbers
High Knees
Bottom Kickers – running in place but your feet kick your bottom

Even if you don’t have 15 minutes, there is a 4 minute interval that will bring you results due to the intensity called Tabatas. Here is a video of my fitness coach, showing you how to properly get results:

- You will alternate between 20 secs of work and 10 secs of rest
- You will perform this 30 sec interval 8x for 4 total minutes

Holly chose to alternate between DB swings and Mountain Climbers…working at an intensity that matches her fitness level.

E008 199x300 What Is Interval Training Anyway?

Naomi Trower AKA
FatLossMama
Quick Mom Workouts
twitter3 What Is Interval Training Anyway?

5 Myths About Getting Killer Abs

Posted on by
14

cb abs1 5 Myths About Getting Killer Abs

Great article by Craig Ballantyne

Ab exercises aren’t the only thing you have to do in order to get your 6-pack. You also have to work hard on your diet as well, sticking to a fat-burning, muscle-building diet all year round.

Here’s a list of 5 common myths about getting killer abs.

Myth 1) You don’t need to watch what you eat

Diet is first and foremost the key factor when trying to get 6-pack abs. Plan your nutrition in advance, to avoid dietary downfalls.

Myth 2) As long as you do a lot of ab exercises and repetitions, it doesn’t matter how well you do them

It is important to do all repetitions with good form. Focus on quality, not quantity. Avoid sit-ups and an excessive number of crunches. Both exercises can damage the lumbar spine in your lower back, and crunches are rarely effective anyways.

Myth 3) You can “Spot reduce” the fat on your abs with crunches

No matter how many crunches you do, you won’t be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.

Myth 4) Infomercial products will help you get a 6-pack

You’ve probably seen dozens of ab gadgets on TV, but none are magic bullets. You can’t expect anything you order from TV to help you get a 6-pack. You have to do the hard work with nutrition and training to get results.

Myth 5) You must do abs every day

You don’t need to do abs every day. Instead, train them twice per week and use non-conventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your lower back.

To learn more about the best nutritional plan and targeted exercises to get killer abs, take a look at Craig Ballantyne’s Turbulence Training. He has been featured in Men’s Health numerous times and is one of the leading experts on quick fat loss workouts.

CHECK OUT MY BLOG CONTEST

naomi pic 5 Myths About Getting Killer Abs
Naomi Trower AKA
FatLossMama

twitter3 5 Myths About Getting Killer Abs

twitter3 5 Myths About Getting Killer Abs