Bootie Workout

3 Day Booty and Leg Workout workout

This is a pretty serious workout. Watch your knees and make sure you have good posture. 

3 day butt/leg work out

8 week program 

Weeks 1 -2 no weights 15 reps 2 sets 

Weeks 3 -4 add weight 12 reps 3 sets

Weeks 5 - 6 add 5% more weight 10 reps 3 sets

Weeks 7-8 add 5% more weight  8 - 10 reps 3 sets 

Day 1 - Monday

Dead lifts

Butt lifts with 

Answering Email: Can I use a fan?

ANSWERING EMAILS

Can I use a fan when I workout? 

QUESTION:

Hi Tia,

Just have a question about the amount of protein per day I should be having. Seventy seven grams is about 2.7 oz. That can't be per day? Per meal maybe? I'm confused....or may my conversion is wrong?

Advantages of Workout in the Morning

Advantages of workout in the morning.

1. No excuses like "something came up", "I was really into the  TV show" " I had to work late" "the kids needed help" .... I could go on. I am sure you get the point. 

2. No one needs you if everyone is asleep.

3. The phone isn't going to ring and interrupt your workout. 

4. You are more likely to make exercise a habit and stay committed to it.  

5. Less distractions. 

6. You only have to take one shower, out on make and fix your hair once a day! (be green =-) 

7. You won't skip out on your workout because something better came along. (going out with friends) 

8. The boss isn't going to have any last minute things as you walk out the door, that causes you to miss your workout. 

9. Getting to the gym or running out side is so much better when it is less crowded   

10. You will feel awesome all day knowing you have accomplished the hardest thing of the day first.

11. Mornings smells amazing and it is so beautiful to watch the sun raise every morning.

12. Workout buddies have less excuses. 

13. NO one cares what you look like cuz' they just rolled out of bed too. 

14. You are more likely to choose healthier food 

15. You are more likely to make healthier life choices.  

Let's Get Healthy,

Coach TIA 

Pilate's Series Workout

Pilate's 100 (pulse in a crunch potion for a count of 100)

Roll up (lay on your back legs out and sit up.)

Straight leg hand hold (slow bicycle crunches holding at the top for 2 seconds)

Double leg stretch (hand above head circle around with hands touching under legs)

Scissors (with hand hold under knee lower straight leg lift, holding a C form)

Criss cross (bicycle w ball between your elbow and knee)

Don't stop go straight to the below exercises for your butt/thighs.

Lay on your side and do each exercise on both sides.

Side leg (lift toe and point foot up then on the way down push heal down )

Circles fwd/bwd

Inner thigh lift (push laying leg up and hold for 2 seconds)

Hot potato (touch toe behind and in front of your body in an arching motion.)

Do 2 or 3 sets of these. Awesome workout!

Let's Get Healthy,

Coach Tia

My Typical Personal Training Workout #310

What I like to to with my clients a lot is Cardio Strength Training. I do many many other things but this is my favorite way to work out .

It is a very effective work out. While you are burning calories you are gaining strength.

Here is a what a typical workout would look like.

Work Out #310

Warm up 8 minutes

dive bombers

upright row w/ calf raise

shoulder press w/ side leg raise

Recovery Rest (1 - 3 minutes )

Jumping Jacks (30 sec to 1 minute )

dips

bicep curls w/ hip thrusts

bent knee squats w/ side kick

Recovery Rest (1 - 3 minutes )

Sprints/run (30 sec to 1 minute )

stand lunges w/ jump

3 point dirty dog w/ arm raises

stand crunch

Recovery Rest (1 - 3 minutes )

1 min jog/wk (30 sec to 1 minute )

bicycle crunches

flutter kicks Photo 3 way Dirty Dog

seated crunch w/ lean back

Recovery Rest (1 - 3 minutes )

Complete 2 round and then cool down and stretch for 10 minutes.

Let me know if you try it and what your thoughts were.

Let's Get Healthy,

Coach Tia

FULL BODY STRENGTH TRAINING WORK OUT

Above picture of Josh doing dynamic push ups.

FULL BODY STRENGTH TRAINING WORK OUT

Perform each exercise doing 12 reps resting for 10-20 seconds before moving on to the next exercise, do 2sets each. Then move onto the next group of exercises.

For optimal results, strength train at least two times each week with at least one full day of rest between workouts.

A #1: Dumbbell Bent-Over Row

A #2: Dumbbell Front Squat

......... Rest 1 min then repeat Set A above one more time then move to group B

B #1: Push-ups

B #2: Weighted Forward Lunge (each leg)

.........Rest 1 min then repeat Set B above one more time then move to group C

C #1: Chair Dips

C #2: Sumo Squat with side leg raise

.........Rest 1 min then repeat Set C above one more time then move to group D

D #1: Modified Pull ups

D #2: Dumbbell Shoulder Press

.........Rest 1 min then repeat Set D above one more time then move to group E

E #1: Dumbbell Lateral Raise

E #2: Seated Dumbbell Bicep Curl

......... Rest 1 min then repeat Set E above one more time then move to cool down.

Go to Cool Down after completing all exercises and doing 2 sets each.

Cool-Down stretches

Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

#1: Cat-Camel

#2: Upward dog and

#3: Downward dog

#4: Runners lunge

#5: Forward bend

#6: Triceps stretch

Intensity:

To improve strength and definition the exercise should use a weight that will cause the muscles to fatigue before twelve repetitions. If you can complete more than 12 repetitions, increase the weight.
When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 minute.
To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

Let's Get Healthy!

Coach TIA

***PLEASE READ THE DISCLAIMER AT THE BOTTOM OF THIS BLOG***

Let's Get Moving!

One thing is for sure – there will be no change toward our healthy lifestyle without action – that is to say physical action. Yes, that means exercise! In order to create change in your life you must have action and regular exercise must be a part of your plan for success.

But please don’t let physical exercise scare you; instead you should embrace it as one of the biggest factors for your success. I have seen many times how daily exercise can be that one thing that motivates people beyond where they thought they could go. The key to a successful exercise program is to create a habit for it and a desire to do it daily. But we all know that is easier said than done and it can be very difficult to start and continue on with because we have lots of excuses on why we can’t do it, right? We are either too tired, or there isn’t any time, it’s too late, too early, it’s cloudy outside, etc… But the funny thing is that once we commit to it daily and form that habit we start to love it. Because the benefits of exercise go beyond the physical effects, there are mental benefits as well, the release of endorphins in the brain cause a positive change in our attitude. With this new attitude we feel better about ourselves, have more energy and motivation to succeed.

So let’s face it, God didn’t create us to be sedentary creatures but instead had us tending the garden from the very beginning. Physical activities are part of who God created us to be and we should strive to reach our full potential. Our bodies and minds need physical exercise to be healthy – so Let’s Get Moving!

Let's Get Healthy,

Coach TIA

Running Safety Tips

For those of you who are new to running here are some running safety tips.

1. RUN AGAINST TRAFFIC! That is, on the left side for us right-side-of-the-road driving countries.
If you are running in the same direction as traffic, cars will come up on you from behind. You can't see whether or not they're going to move out of the way. When you run opposite traffic, you have a chance to get out of the way if drivers don't see you

2. Wear bright colors: to draw attention to you. neon yellow, bright red, safety green, and reflective clothing

3. Keep your head up: look a head of you and pay attention to your surroundings.

4. Stop at intersections: Stop & look at intersections. Drivers are not expecting you to run out.

5. Don't run threw a red light : Wait. those wanting to "beat" the light will do so with not thinking about anything other than "beating" the light.

6. Run single file when running in a group - particularly in high traffic areas.

7. Avoid running alone in isolated areas - vary your route.

8. Run defensively: Have a game plan if a dog comes at you or if you get approached or attacked.

9. Don't argue or gesture ate people driving. (This might be common since but I've seen it done)

10. Have a Road Id on you. (I keep one on my shoe)

11. Let someone know where you are going and when you'll be back.

12. Take a cell phone. ( I won't tell you were I keep mine ;-)

I personally run with a flashing light attached to my shirt collar (day or night), and clothes that are reflective. It is well worth the money for my safety. However that doesn't guarantee the drivers will see me. I have to pay attention and look for them.

What are some things you do or don't do to run safe?

Let's Get Healthy,
TIA

WORKOUTS: Get the Most Out of your Work Out in a Short Time

WORKOUTS: Get the Most Out of your Work Out in a Short Time

Chose a *method then a work out and give 100% to it and you can be done with a 60 or 40 minute work out in 20 - 30 minutes. You need to workout at least 20 minutes to get the best benefit from each method.

With any exercise always consult with your doctor.

Cross country skiing: Is the first in cardio workouts to burn more fat calories per minute than any other cardio exercise.

Running: What can I say, one of the absolute best things to do for your body. It is 2nd in line for burning more calories per minute than any other form of cardiovascular exercise.

Now how to get the most of it, do intervals. I know it is hard but any runner who does them knows the befits of it. One is becoming a faster runner another is losing body fat.

Kettlebell: Is an awesome for giving you incredible muscular endurance when done in high repetitions with proper form and nutrition.

Weightlifting Cardio: The object of this is to do HITTS or Tabata's between your Strengths training (ST) exercises. With at least a 1 minute rest before returning back to ST.

Boxing: Can be done with a weight bag or just body weight. It can be as simple as kicking and punching techniques to complicated moves and equipment.

CrossFit: Is various calisthenics, free weights, kettlebells, bands, ropes, body weight and pull up bars. One would preform various activities at a hard fast pace with little or not rest.

Let's Get Healthy!

Coach TIA

*Methods are on previous blog

Get the Most Out of your Work Out in a Short Time

Get the Most Out of your Work Out in a Short Time

Who doesn't want to get the most out of a workout in a short time? We all seem to be short on time. Below is how you can do just that.

Chose a method then a *work out and give 100% to it and you can be done with a 60 or 40 minute work out in 20 - 30 minutes. You need to workout at least 20 minutes to get the best benefit from each method.

(Pic: me coaching bootcamp - plyo movement - extreme X jacks)

You should only do one method a day and do NOT do these methods more than 3-4 times a week. It is very strenuous to your body and you could cause permit damage.

With any exercise always consult with your doctor.

Methods

HIIT (High Intensity Interval Training) : Is a form of carido fat burning short intensity workout. The protocol is 2:1 ratio for work recovery periods. For an example a runner would alternate 20 seconds of hard sprinting with 10 seconds of easy running or fast paced walking.

Tabata : Is a Supra-Aerobic Cardio workout. This is how it is done.

1. Get on any aerobic machine and do a 5 minute warm up

2. Next do 8 intervals of 20 seconds of all- out intensity cardio exercise

3. Followed by 10 seconds of rest then a 2 minute cool- down.

4. That should have been 11 minutes total of a crazy hard workout!

Fartleck method:

1. Warm up 5 minutes

2. Run for 1 minute or so

3. Next run fast for short 30 seconds burst .

Do that cycle for 25 minutes and you will have cut a 40 min run in half.

Boot Camps: Can be very beneficial if...and i do mean IF... you have a good instructor watching your form.

1. Total body warm up

2. Strength exercises

3. Circuits focusing on moderate to difficult exercises.

4. Ab exercises

5. Cool down and stretch

Plyometric or plyo Also known as jump training: Plyometic movements are when a muscle is loaded and then contracted. Contraction involves a rapid muscle lengthening, a temporary rest then an explosive shortening with rapid sequencing. An few examples would be jumping jacks, side step hops, or squat jumps. Basically any kind of jumping movement.

Let's Get Healthy,

Coach Tia Hurt

* My next blog will give you work out ideas to use with these methods.

Please be sure to read the disclaimer at the bottom of this blog.