10 reasons you can’t work out, even at the gym!

I see people at the gym everyday, but that doesn’t yet mean that they are there to do what they came for. And I know some people who’d rather work out alone, or have no time to work out at the gym, so they prefer to work out at home. But still many people, most of the time go to work out, but they simply can’t keep up with it.

There are a few obvious reasons why this happens!

#1. Mobile Phones:

If you keep your phone around you at the gym, you won’t work out, or at least, you won’t work out properly. Simply because instead of holding objects like dumbbells and cables, you are keeping your hands busy with your phone, which will slow you down and keep you distracted.

#2. Gym Friends & Workout Buddies:

Sometimes we are lucky to find these people who want to actually work out and don’t waste time during the workout. And sometimes we are even luckier to find those who are always motivated to work out and just want to do it.

But most of the time, we fall into that trap of wanting to work out with people who are not willing to work out, but they simply don’t know about it. They might joins us once or twice and later on they will find so many excuses in order not to get going.

If you sign up at any gym or decide to follow a certain workout plan, make sure you visualize doing it by yourself and all alone before you hook yourself with anyone.

#3. Being Tired, Worn Out, Not In The Mood & The Lack Of Motivation:

Well this happens to all of us, most of the time, and it’s completely normal and natural. But once you feel tired, don’t make it look like you are tired forever, and not in the mood till the end of the days. We all need a break, but for us to keep being active, the break should be short and reasonable.

Motivation plays a big role in whether or nor we are working out. There are so many ways to motivate yourselves; taking pictures of your own body, looking for good gym or work out buddies, hiring a good personal trainer, downloading awesome songs that you like to hear while working out, trying different workout routines, changing gyms or work out locations, buying new training gear, following a certain fit public figure or fitness model, etc.

#4. Not Knowing What To Do & Where To Start:

If you never did any sports during your young days, you certainly won’t know what to do later on as an adult. This is why it’s very recommended to hire a personal trainer, who’s job is to plan your workout and explain to you what to do step by step, and also show you the right way to do things.

You don’t have to hire someone forever, because, for many of us, this is an expensive matter. But once you feel comfortable doing it by yourself, please feel free to go on alone, you don’t have to keep renewing your contract with your personal trainer.

#5. Being Someone’s Biggest Fan:

This trap is foxy, and loads of people fall into it.

You work out for your own sake, don’t attach your workout with certain people, like some group exercise instructor, or some personal trainer, or even some other member. All these people change jobs and gyms, they won’t last there for you forever, and fooling yourself by thinking this person motivates me the most, and this person lifts my mood up the biggest deal won’t do you any good once this person is on a long vacation, or injured or moved location.

Sometimes you find that person you wanna be a fan of, and later have a personal clash with them and hate the whole idea of working out.

#6. Not Seeing Results:

Not seeing results is a big frustration, but it doesn’t mean to stop the workout.

Sometimes we simply need to change our way of doing things, change methods and plans. Some workouts work for some of us and some don’t. Some people need to worry about their food more than their workout, and some need to lift more weights than others, and some need to do real excessive cardio more than others. There is no such a thing like one workout plan for everyone. You need to find the ultimate workout and perfect meal plan that suits you.

And yes all that takes time, getting to know your body is not an easy simple thing! Just take your time and be smart and wise listening to what your body tells you.

#7. Seeing Results:

That’s another dangerous trap! Have you ever met at your gym “The Member Of The Month” or met someone who showed you their “Before & After Pictures”? These probably are the people who are going to stop working out, because they think that’s it! They have reached their goals! And they keep admiring their pictures and forget the fact that without continuing their hard work they are going to gain that extra weight again, or they are gonna still look soft and saggy after losing so much weight. Looking lean and good is still another hard work to do.

Don’t fall into the trap of “Oh I finally am losing weight” Or “Oh, look! I’m starting to see my ABS”! Keep going, because you are not there yet, probably!

#8. Socializing Is Your Priority:

You won’t work out if your major goal at the gym or fitness center is to socialize. I see many people sitting here and there at the gym talking, sharing pictures and videos and talking about random things.

Remember one thing, the gym is taking your money whether you reached your goals or not, or whether you used their facilities or not. I suggest for those of you who like to socialize to find other ways and places to hangout at, that are cheaper and actually more fun.

And it’s very funny to hear this type of people complaining that they are not losing weight!

#9. Being The Gym’s Judge & Social Adviser:

Yes as you heard! Some people come to the gym to be Dr. Phil, to solve problems,  judge people, criticize how people do their jobs,  observe other people’s progress, or even call others names.

This is pretty sad and pathetic, because as a gym member why should you care who’s friends with whom, and which employee kisses ass for which boss? Or which member lost weight, and who gained muscle mass? Gym members, unless in their past lives had done what instructors, managers, receptionists and sales reps do, can’t evaluate these people’s jobs, and one is entitled to criticize others. So maybe everyone should just do what they are supposed to do and leave?

#10. Lack Of Time:

Life is too busy and stressful, some people have to work 10 hours a day still, and many work and have families to worry about. Not working out in this case if very reasonable, but it’s not an excuse.

You still can find a quality workout routine that takes 30 minutes of your time. There are many studies that say: 30 minutes workout can be perfect if done properly and the right way!

Katia 

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Body Under Maintenance, Week Twelve, Assessment!

At the beginning of week twelve I have decided to go for for assessment, measurements and weighing, and I knew, without having to do that, that I would be frustrated regarding my body fat percentage and weight, since I have been eating too much, way more than I should have, and especially at night.

I know this song is not elegant, but I like to work out while hearing it! Enjoy!

What does my assessment say?

Body Composition:

  • Weight: 53.3 kg
  • Muscle Mass: 22.1 kg
  • Body Fat Mass: 21.9 kg
  • TBW “Total Body Water”: 29.7 kg
  • FFM “FAT FREE MASS”: 40.4 kg

Obesity Diagnosis:

  • BMI “Body Mass Index”: 21.9
  • PBF “Percent Body Fat”: 24.1
  • WHR “Waist-Hip Ratio”: 0.86
  • BMR “Basal Metabolic Rate”: 1243

My Training, Week Twelve

DAY ONE “BACK”

  • Lat Pull Down
  • T-Bar Row
  • Cable Cross Fly ‘Kinesis Machine”
  • Dead Row “Bar”
  • Lay Pull Over “Dumbbells”
  • Dead Lifts “Bar”

DAY TWO “SHOULDERS & BICEPS”

Shoulders:

  • Shoulder Press “Hammer Machine”
  • Rare Deltoid “Cable”
  • Two Arms Fly “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”

Biceps:

  • Biceps Curl “Cable”
  • Incline Bicep Curl “Dumbbells”
  • Larry Scott D “Dumbbells”

DAY THREE “CHEST & TRICEPS”

Chest:

  • Incline Bench Press
  • Hammer Chest Press
  • Bench Press “Hydraulic Bar”
  • Chest Cable Cross
  • Decline Bench Press

Triceps:

  • Push Down “Cable”
  • One Arm Reverse Triceps “Cable”
  • One Arm Laying Over Head Extension

RESULTS:

  • My assessment says I should gain zero kg muscle mass, but I should lose 0.8 kg of Fat
  • Regular Protein Intake “Still On Going”

I would love to hear from you if you have any suggestion or recommendations on my assessment!

Body Under Maintenance, Week One & How It Went!

Hi everyone! I’m very excited to share with you whatever I went through last week!

As I said before during winter I do eat more and I do gain some weight, just like many of you, and that is considered normal, but because I really am against weight gaining in that sense I decided to do 2 things mainly:

  1. To take a fat burner
  2. To start lifting weights

Some of you is against fat burners and might criticize me for it, but seriously I no way can diet during winters! NO WAY MAN! NO WAY!

So I decided to take “Animal Cuts” from “Universal”, which I tried before. This time I started on the 1st of this month, December. Later on I’m going to write a review about the product so you know what is that all about.

The fat burning process is happening well, within the last days I have lost the extra 2 kg (4 lb) that I gained earlier as the season started. I still have to take “Animal Cuts” for another 2 weeks. I would say yes sometimes I feel nervous and I know that part of it is from the product, which is not always good, but it’s okay.

Now regarding my weight lifting training, I decided to get help from a friend of mine, who happens to be a personal trainer, I can say I’m lucky to be in the field of fitness and be surrounded by fitness instructors, some of them are really great and willing to help. So my friend and my personal trainer agreed to help me UNDER ONE CONDITION: TO TAKE IT SERIOUSLY! Which so far I’m doing, although I know sometimes it’s too much especially that I teach classes on daily basis and being physically tired doesn’t always let me wanna do more or force myself to train, but so far I’m being stubborn about it.

Me and Abduallah Q, AKA Bob, are having difficulties finding mutual free time, since he has his sessions at the gym and I have my classes in different places, but we are somehow somehow trying 🙂

My Training, Week One

Day One “Back & biceps”

We did the following exercises:

Back:

  • Lat Pull Down “Machine”
  • Low Row “Machine”
  • Wide Lat Pull Down “Cable”
  • One Arm Row “Dumbbell”
  • Back extension & Fly “Combo”

Biceps:

  • Superset: Dumbbell Curls, Seated Cable Curls, Dumbbell Hammer Curls.

In between all the sets we did lots of ABS exercises, since Bob noticed that my recovery time is relatively fast, he didn’t give me time to rest.

The workout all in all was madly good, I did enjoy myself and my time, although I asked Bob to take it easy on me, since I know what might happen to me next day! BUT he insisted that I wasn’t in a position to argue (lol)! SO next day my ABS and Biceps were dead and that, of course, did affect my performance during my classes!

It took me 2 days to want to train again, and the third day I couldn’t make it, I had so many errands to run and I ended up not going to my session. So that was a failure, but it didn’t stop me to go and work out again!

DAY TWO “SHOULDERS & TRICEPS”

We did the following exercises:

Shoulder:

  • Shoulder Press “Dumbbells”
  • Full Circuit Lateral Raise “Dumbbells”
  • Front Raise “Plate”
  • Bent Lateral Raise “Dumbbells”

Triceps:

  • Superset 1: Two Arms Over Head Extension “Barbell”, Two Arms Over Head Extension “Dumbbells”
  • Superset 2: Cable Push Down, Dips

I managed somehow to convinced Bob that HE OVER RATED ME POWERS, and so he let me rest in between sets and next day my classes didn’t feel like a burden!

DAY Three “Chest”

We did the following exercises:

  • Bench Press “Barbell”
  • Incline Chest Press “Dumbbells”
  • Incline Chest Fly “Dumbbells”
  • Chest Press “Cable”
  • Pectoral Chest Fly “Machine”

That went really smoothly, because I wanted since the beginning to work my legs alone, so it happened that “DAY THREE” is chest only, although Bob wanted me to work my ABS out, but I had some pending matter outside the gym that I had to get done.

Results:

  • Losing 2 kg (4 lb)
  • 12% Body Fat
  • Getting Out Of Comfort Zone
  • Some Sore Muscles
  • Eating Less Random Unnecessary Foods

I will be writing you next week again! If you have any questions to ask or anything to say I’m more than happy to keep in touch with you!

Those of you who are working out regularly and trying to reach their goals: I SALUTE YOU!

And a BIG SHOUT OUT TO BOB! 😀

Cheers!
Katia 🙂

BODYPUMP™ 89, My Personal Review!

BODYPUMP™ 89

BODYPUMP™ is the fastest way in the universe to get in shape; muscular tension, metabolic stress combined together to build strength, tones and shapes and burns body fat

This how Glen presented the new release; a great brief defention of what BODYPUMP™ is.

Let’s check the Warm Up: (Dane Rumble featuring Jupiter Project- Not Alone)

I like warm ups that hit with back and hamstrings; it’s too many muscles there that need to be taken care of before an actual great workout.  There is a very interesting thing here; triple rows twice then slowly going up with the lyrics : you are not alone! That moves to the shoulders, down to the legs, back to shoulders, then back again and shoulders. BODYPUMP™ family are making sure you are warm this time by adding push presses at the end of the warm up.

Squats: (R3hab featuring Bassjackers- Raise Those Hands)

Oh yeah! The music is absolute madness! Lovely Lovely choice! This sounds like engineering and creating new muscles.

We’ve got bottom halves, top halves, big singles, down and holds. The track is quite tough, controlling breathing is essential, and if you are the type of people who gets so invovled and taken away by music, this track will take care of you when you think you can’t go on anymore, the music is uplifting it’s all good.

Chest: (Fall Out Boy- Where Did The Party Go)

Important?

The A press is becoming the main subject here regarding the chest track, we are seeing this frequently recently. Besides that quality is over quantity.

Bar and plates: results, isolation, results, isolation and more results.

The music is not my type, but it’s okay, at least it’s a positive track 🙂 , I liked the track used in squats better.

Back: (Nero- Me & You)

Let’s work our posterior-chain; the gluts, hips and the hamstrings. high intensity interval training. NO CLEAN AND PRESSES?? That is cool! New is always cool!

Wide grip dead lifts, wide grip dead rows are perfect for your middle back, heavy single plates: squats and push presses (HIIT) will allow all your body to work, and changing the grip to under-hand grip activates your upper back.

There is some interesting change here, not doing any clean and presses doesn’t mean you are not working your back, in this track you are allowed to challenge yourself with heavier weight than usual. Glen while designing this track did focus on mixing the mechanical tension with the metabolic stress, please do check your choreography notes for more details, or watch the DVD where he explains it.

Triceps: (Lady Gaga-Applause)

four sets of work, very amusing and challenging. How does it start and finish? Triceps push ups, kneeling over head extensions, that applies to the first two sets. In set three the exercise changes to dips and we finish with seated over head extensions.

I generally like triceps tracks, since they exercises chosen usually hit the muscles right, isolates them and they are usually fun.

Biceps: (The Killers- When You Were Young)

New move?? Yeah! The open arm curl! 

So hammer curls, open arm curls, then using light bars to continue the work.

Honestly I didn’t like the song chosen! But the workout is a killer!

Lunges: (Ellie Goulding- Burn)

More and more changes, everyone love change, right?

In the lunges track this time BODYPUMP™ brings to us new tempos which introduces isometric holds, the holds at the end of each move brings the burn to the muscles, causing them to fatigue and eventually change. The holds here are so important and they are the core of the workout!

Shoulders: (Brooklyn Bounce & DJ Zealot- True Hardstyler)

Brooklyn Bounce became the band for our shoulders! I love that! Bring it down to the floor and get two sets of push ups! All the crazy upright rows, the top halves, over head presses, push presses, rotator raises, and rotator overhead presses to kill your shoulders! This one is certainly crazy and demanding! Good luck to those of you like me with relatively weak shoulders 😛

Good luck teaching it, and good luck attending the class!

Katia

Sharing a Horrible Zumba® Experience! Just saying!

Zumba Fitness
Zumba Fitness

So everyone expects  Zumba to be a happy thing, right?

I’m originally a Les Mills instructor, I decided to enroll myself in Zumba Fitness different instructors’ training courses due to the markets’ demand, and second my appreciation to dancing in general.

On the 27th of this month, which is two days ago, I have been to a Zumba Step instructors’ training, fully willing and fully aware of what I was doing. I have registered during February this year, before I got my joints infection attacking my feet, and so when the time came to do Zumba Step I thought I can do it, since two days before I was on a Les Mills RPM module training, which is more serious, strict and physically demanding, besides the assessments we had to go through during these two days in order to initially pass or fail, and what motivated me to go on for the Zumba Step, is that the RPM master trainer did make sure to let me know what my duties and responsibilities were during the RPM module so I deliver what they expected me to, on the other hand the master trainer did actually let me rest and take small breaks when I thought my feet were not gonna hold me standing or pedaling longer, and I passed it, so i thought Zumba Step is easier and less serious and the ZES, Zumba Educational Specialist, are usually more relaxed, so no biggy, no biggy at all!

Among the instructors we had another Les Mills instructor who had a recent knee surgery, her knee hurts and my feet hurt and we both had a reason why we should have rested every now and then. But this is what we have been told by the ZES: IF YOU THINK YOU ARE NOT FIT ENOUGH FOR THE PROGRAM TAKE YOUR MONEY AND LEAVE, IF YOU ARE NOT GOING TO DO EVERYTHING WE ARE GOING TO DO HERE THEN TAKE YOUR MONEY AND LEAVE.

It was kinda shocking to hear such words coming from a person who claims to have knee problems, and weird enough to hear such things from a person who claims to have been in the fitness industry for over a decade. Fitness instructors usually are aware of injuries and different health problems, and the majority of them have been through some injuries, whether they were small or big, they do know what it means to be injured and still want to continue education and career. So calling Les Mills instructors UNFIT, like me and my colleague in that case, is totally unacceptable. We weren’t there to judge or be judged.

Besides that the one day session was a one man’s show! Everything had to roam around that ZES, who’s name I’m not going to mention:

  • WHEN I WAS IN MY TWENTIES I WAS SLIM, I WAS FIT, I HAD 6 PACKS!
  • I WAS A LES MILLS INSTRUCTOR TEACHING THIS AND THAT!
  • WHEN I TALK YOU LISTEN, AND NO ONE ELSE IS ALLOWED TO TALK!
  • I HAVE FOUND MY RELAXATION TECHNIQUES: BODY BALANCE, JUNK AND WINE.
  • I DON’T WANT TO BE FIT ANYMORE, I WANNA EAT ALL THE BAD THINGS IN LIFE.

And lots of other bluffing like: THE BAR TENDER IN THE HOTEL IN AMMAN WAS SURPRISED WHEN I ORDERED BEER AS A WOMAN!

Here is what I want to say:

  • We paid money and came to learn not to get to know you!
  • Don’t judge us for being injured and sick, because one day you might also be in our shoes.
  • Zumba Step specialty is kinda new and we did want to be among the first instructors in Jordan, my country where I live now, to have its license and teach it, so appreciate our attendance, we have disregarded our situations, so respecting it would be much better than whatever you have done.
  • Don’t ask me to leave or reschedule because such specialties are not coming every other week to my country.
  • Honestly I don’t need a ZES to teach me anything in Zumba, I just need the manual and the DVDs for the program, you should be glad I came.
  • Fitness instructors no matter what TRY AND LOOK AND SEEM AND BEHAVE HEALTHY, so we never talk about junk, smoking, alcohol, etc in front of our students/members.
  • Bragging about the past won’t bring the it back, so get real please.
  • During Les Mills module training courses so far I never heard the word Zumba, so why mention Les Mills during a Zumba training. There is no way to compare this with that, please! And don’t change the channel.
  • Jordan is an Arab Muslim country, but drinking became so usual and normal, bar tenders don’t freak out seeing ladies asking for alcohol, I suggest you try another way to show off or look like an outcast or feel special. You were in Jordan not Saudi Arabia. And holding such a job of yours, you must be very accustomed to cultural differences and not mention them at all.
  • We are adults too, just like you, so let’s not play kids and teacher here, never ever!

Anyway, thanks for reading, I really never been through such a horrible experience trying to learn something new in fitness. I felt I was serving in the military that day bossed by someone who’s mental.

Katia 🙂

BODYCOMBAT™ 59, My Personal Review!

Hello there!

I guess I forgot to tell you that I’m a LES MILLS™  BODYCOMBAT™ instructor. Although I was hooked up for a while with BODYPUMP™ I haven’t reviewed any BODYCOMBAT™ releases. My bad!

Anyway, BODYCOMBAT™ 59 has been already launched in some countries, not Jordan though, we are still waiting! But that doesn’t mean I can’t review it!

Let’s start with the warm up in BODYCOMBAT™ 59; personally, I’m sorry, I didn’t like the first musical track used for the warm up, but the second is pretty cool (I Knew You Were Trouble, and Everything About You). The warm up this time isn’t challenging but rather playful, the upper body warm up or as we call it (1A) starts with Boxing, moving towards Karate then Capoeria which is pretty interesting to include the Capoeira in the upper body warm up.

The lower body warm up (1B) starts with Karate takes us to another level with some Muay Thai kicks, then changes to Taekwando.

The warm up generally is easy to follow. I hope you enjoy it!

Track 2 (Combat 1); the track (Danger Zone) is making the workout looks tougher than it is. I like the music. Here they combined Boxing, Swords and Taekwando together. The track is relatively short, but can be really fun.

Track 3 (Power Training 1); Wooohoo!! Alright if you think your upper cuts are not so good, here is the time for you to go to your instructor before or after the class and let them teach you how to upper cut properly! This track focuses mainly only one arm training at a time, almost. It goes in three rounds, and it finishes with an interesting (1,2,3) counts for upper cuts then a combo of jabs and upper cuts. I like this one regardless of the music :P, because it’s quiet challenging. If you think your upper body is weak this one will give it strength and endurance, try it out!

Track 4 (Combat 2); THIS ONE IS CHALLENGING! A lot of focus goes here to the legs, with a taste of different martial arts, you are going to feel your legs burning and your heart rate is going insane, it’s a fast moving track. I do appreciate the music choice a lot here (A Warriors Call); tough, heavy and artistic music! If I say challenging that doesn’t mean you get scared of it, take easy options for a while till you can go harder.

Track 5 (Power Training 2); Cardio, cardio and more cardio. This one got me a bit emotional (hehe) I dedicate this one to my best friend and fitness buddy Shahed Muflih, why because: Bright like the sun you are always shinning there for me, etc. I LOVE OUR FRIENDSHIP BUDDY!

Anyway back to reviewing it; 3 rounds, lots of hooks and sing alongs! The Last round is quite interesting with the pushes and the lungings! Loved it!

Track 6 (Combat 3); Kung Fu and Capoeira? Sounds interesting no?

Actually awesome! To learn to balance on one leg, to help balancing the strength of your legs muscles as you kick slow, to get the chance to conditioning your legs by doing esquivas and to jump lung? This is madness mixed with dubstep! Well designed, your abs are definitely gonna love it!

Track 7 (Muay Thai); if you day dream often of running in some street fighting random enemies and monsters the music will give you a great background to day dream stronger (Lost in Space). I can’t say more, nothing new in the Muay Thai tracks since a looooooooooong time!

Track 8 (Power Training 3); you will be (Falling From The Sky) after finishing the 8 tracks. Pretty cool song here, the speed will work you out. I have always been a fan of combining the upper cuts with the hooks and you will get to experience this in round 3.

Right, so let me criticize something here, sadly the presentations we used to see on DVDs were much of a better quality in terms of performances, techniques and the teams used to be more organized on the stage than we see now. For a while we had Dan and Rach alone on the stage, and I personally thought they should get more people to perform with them, but too many is not good either for the mess that happens on the stage, for the minimum amounts of standardizing the teams. I personally don’t agree with this, especially for the new instructors to see this, they won’t get the chance to take a look at many good role models. I don’t see the point of having a whole army of people on the stage, sorry!

Enjoy the new release, and if you are an instructor please focus on the techniques of your members.

Salute!

Katia J

LES MILLS™ BodyPump™ 88!

BP88
BP88

BODYPUMP™ 88 has been in the house for a while now, although we received it a little bit late, which is the case most of the time in Jordan. I was lucky enough to experience it before it was launched in Jordan, where I live, since I was visiting Dubai in December last year, for a vacation, and I have been invited by Amir Behforooz (AKA KING KONG), a presenter at Les Mills and the Group Fitness Manager at the Aviation Club in Dubai/UAE, to the Aviation Club to attend a BODYPUMP class and lucky enough he did teach release 88, as myself and my friend Mahmoud Salamony, a cool instructor, enjoyed it twice with Amir, Once Mahmoud did team teach with him fully, and next time I was again invited by Amir and at some point the three of us were on stage and enjoyed the thrill of it. Hello Amir and Mahmoud! Thanks for the great times! 🙂

Left to Right: Mahmoud, Myself and Amir

Left to Right: Mahmoud, Myself and Amir

So let’s talk about BODYPUMP™ 88 in more details, I personally think it’s so far the best among releases 83-87!

Warning! This release came to test your stamina! If you doubt your own, try and do 88 with lighter weights. It is physically demanding and challenging. But if you like to push yourself to the edge this release will make you feel great!

What’s Cool in this release?

Music:

The music selection came very successful in this release, I believe Mr. c does spend enough time not only choreographing the program but also picking inspirational music to keep us motivated and carried away. Here’s a hint of the playlist in the release if you still didn’t get the chance to hear it:

  • Killer (Crush  Remix)- SKsim feat. DC Breaks & Dee Freer
  • A little Party Never Killed Nobody- Fergie, Q-Tip & GoonRock
  • Up in the Air- Thirty Seconds To Mars
  • only you- Ellie Goulding

And others of course. I’m frequently on the run of listening to playlists of other programs, but this program has the best music, although some programs share the same music tracks, but nothing compares to how BODYPUMP™ uses the tracks, if you teach BODYPUMP™ you can easily find the words from the lyrics itself to motivate your team, how cool is that?! And if you are experienced enough the music alone leads you into the choreography.

Smooth, precise and Strong?

The warm up:

I was never impressed by warm up tracks, they have been always annoying to me, not only in BODYPUMP™ but in all programs’ releases. This one is smooth, precise and yet strong. It does actually warm you up fast, it has been designed right, and if you have difficulties remembering warm ups, this one will not be a problem, the sequence kinda makes sense, from warming up the back it moves to the top of your body downwards, finishing with small muscles. So back, shoulders, legs the biceps, the whole thing is over, and once it starts it does feel short, it feels quick although it’s not it’s 5 minutes long. So no confusions, no crazy shifting not so many boring repetitions. It did make me happpyyyyyyyyy! 😀

Are you looking for madness when you workout?

Contrast Training:

which is a mix between speed and pressure can be experienced in tracks 2 (Squats) and 3 (Chest).  For actual results in these tracks I’d say follow the weight recommendation mentioned in your booklets and expose that to your members. In the chest tracks some people go heavy in the chest press then go super light in the fly, as we did fly for a while now, and I totally understand because the typical plates grip is not comfortable when trying to go heavy. Those of you who have the chance to use the LES MILLS™  SMARTBAR™ enjoy the heavy plates performing the awesome “A PRESSES” here, since the grip on the plates is absolutely solid and fantastic. The A PRESS is an excellent workout to isolate the chest muscles, please read more about the execution and techniques in the choreography notes.

Explosions?

Some of you already know the answer! And yes it’s the Back Track:

I’d say there is nothing new in this track, but trust me it does feel fresh and new, it’s very explosive and demanding, and here I insist to try and be a bit tough and go a bit heavier than usual. In my personal opinion the music track is beautiful, it makes you wanna do more than you are supposed to, and every time the music is over at the back of my head I have a silent objection “Oh no! I want more”

Off the Record?

Triceps & Shoulders:

These 2 came off the records this time, I would say shoulders more than triceps, but some people say the opposite. I guess it depends on which you have stronger.

Both tracks were made to do 4 things to your muscles:

  • Confuse them
  • Drain them
  • Strengthen them
  • And certainly shape them

I can’t be thankful enough here! BUT please do not go crazy carrying crazy weights in shoulders tracks because it hasn’t been designed for big weights. No, No, No! But in triceps  yes you can 🙂

Good news? Bad news?

Lunges:

For a while now lunges tracks aren’t coming to please us or give us a break, they have been tough. It’s good new for those who want to maintain stronger legs and glutes, and bad news for people with knee injuries since they can’t lung sometimes. The track is relatively long 5:19 minutes. Fatigue hits the calves at the end. I generally enjoy legs tracks, despite my weak left knee, I still believe strong legs are a reasonable survival.

I know I didn’t talk about Biceps, Core and Cool down. I keep those three to you to explore.

Have fun with it for now, and If you have never tried BODYPUMP™  I guess it’s time for you to go for it, this is a program that does give you results, I promise you that!

FYI no one pays me to write about any of LES MILLS™  programs, I do find this one precisely effective, since I have seen results on myself at least 🙂

Katia 🙂

C4 Extreme, Pre-workout Supplement, Personal Review!

C4 Extreme
C4 Extreme

Happy new year to all of you out there! I hope this year brings all good to all of us.

As I said earlier, I have been experimenting different diets, supplements and exercises since early 2013. There is no better way to know what’s best for you other than trying, right?

Being a group exercise instructor (GXI) means teaching lots of classes. My classes vary in between cardio and resistance training. It is possible to live without pre-workout supplements, yes it is! But let’s face it, on days when I have 5-6 classes where am I supposed to bring energy from? And I’m not big on coffee or energy drinks like Redbull, etc. So I’ve decided to ask my friend, who happens to be an excellent personal trainer, him advice on a good supplement and he said “C4 Extreme, It Is!” and honestly I can’t wait to see him, since I was away during Holidays, to thank him for this great suggestion.

Here I’m attaching for you a picture where you can see facts about C4 Extreme, the product is brought to us by CELLUCOR.

C4 Extreme Facts

C4 Extreme Facts

What does it do?

This supplement boosts your energy physically and mentally for a long time after taking it. This supplement is made to last in your system for a good while, helping you to finish your workout steadily, It not only amplifies your energy but it also makes you mentally focused and it pumps your muscles in a nice way.

When I first took it, I still remember that day, when I was already fatigued and I had two classes back to back(120 minutes) plus I was stubborn enough to think about doing my own weight lifting training afterwards, and I thought to myself: “This thing should work! Other wise I’m dead!” And it did! My body and mind were wide awake, I didn’t feel any sorts of imbalances, as other pre-workout supplements might cause. I was even surprised that not only I didn’t feel fatigued but I also felt powerful and my performance was better than usual. Due to the power I had the members during those classes obviously received some vibes and energy, they all went crazy as we all motivated each other to finish each and every track. I also did my own training later and it all went well.

I hear people saying pre-workout supplements cause their hearts to pump too fast and it bothered them. So far I didn’t feel that way, yes it beats faster but It didn’t knock me out, not even close.

It takes a few minutes after taking it to feel it, the feeling is describable but it makes you feel ready to crush!

So think about it, a scoop of C4 Extreme enhances your power and gets you going helping you perform and beat your personal records, and of course it does take your heart rate up so the blood flows faster in your body, if that means anything here then it means you will be able to burn  fat, fat, fat, fat, fat, fat…

What is NO3?

NO3 is Nitrate, an advanced compound that promotes unbelievable muscle pumps and amplifies the effectiveness of C4 Extreme. CELLUCOR is utilizing a new compound where NO3 has been fused to create Creatine Nitrate. Increased water solubility promotes better absorption and reduces the chance of the traditional side effects of Creatine supplementation.

Is it that good?

C4 Extreme has received the highest honors in the supplement industry, including last year’s (2013) Pre-Workout Supplement of the Year and Best Product Innovation from the top retailers in the world, including Bodybuilding.com and GNC.

Taste and Flavor?

I really don’t usually care much about taste, since first diets make you just eat whatever you have to eat without the need to enjoy your food, second who cares anyway? It’s just a supplement. Do you agree? I don’t think so! some of you want the taste first then everything else!

So the one that I have says “Orange” on it, it does taste like many orange juices you get to buy from supermarkets, I think the taste is good, good enough to make someone forget they are taking a supplement. CELLUCOR made sure to make a variety of flavors; Icy Blue Razz, Watermelon and Green Apple,  Pink Lemonade, or Pineapple and Orange. So what more could you ask for? I’m personally looking forwards to try the Watermelon and Green apple.

Any Side effects?

I started using C4 Extreme few weeks ago and I don’t take it on daily basis because I don’t want to depend on it. The only thing I noticed, although I’m not pretty sure it is a side effect of C4 Extreme, is some small red spots on my arm right under my shoulder, they don’t look like pimples but rather red spots. It could be something else, it could be an allergic reaction to the supplement. They don’t ache, they don’t itch, so to me whatever.

How do I rate it?

Well, well, well! Excellent is the word to use to rate this!

Important Notes?

Yes please, before you consider buying one, make sure to consult your physician, because I’m not one. And make sure whatever ingredients this supplement has don’t stimulate or contradict with medications and other supplements you might be taking. Don’t risk your health please. SAFETY FIRST and on top of everything else.

If you chose to try this make sure to drink lots and lots of water since it makes you sweat and you need to compensate the loss of water and minerals in your body.

Enjoy your workouts, stay fit and fight to be a new you!

Katia 🙂

BODYPUMP™ 87, my personal review

BODYPUMP™ 87 is in the house!

I know that many of you out there don’t know anything about BODYPUMP™, so here’s a quick introduction:

BODYPUMP™ is a barbell group exercise fitness program. The creator of this program is an international company based in New Zealand called Les Mills International, they have other fitness programs that you can check out by yourself:

http://www.lesmills.com/global/about-les-mills/about-les-mills.aspx

What is actually unique about BODYPUMP™ program is  THE REP EFFECT™; high repetitions low weight training, which simply means fast and trusted results.

I’m myself a certified BODYPUMP™ instructor, that doesn’t mean I’m going to be subjective here, I’m going to be as objective as possible.

I started teaching BODYPUMP™ a few months ago this year, yes! I’m fresh and brand new, what actually amazed me about BODYPUMP™ program is the quick transition that it brought and still bringing to my body inside out. So how? back to THE REP EFFECT™!

THE REP EFFECT™ gives us all the benefits we look for in resistance training without lifting heavy weights, it’s the key to developing long lean muscles, you no longer have to body build in order to get beautifully toned muscles and you no longer need to get bulky! I assume this is every girl’s nightmare! bulk! With BODYPUMP™ you won’t bulk at all, trust me! In fact, high repetitions/low weight exercise fatigues the muscles, and it is what actually tones them, not muscle loading as many people think, also it increases the strength endurance. During the class your heart rate will be pushed into a cardiovascular training zone, so you not only toned and strengthened your muscles but also burned fat, and of course it’s fun with all the music tracks and the crazy energy during the class!

what usually matters to gym members is the music! BODYPUMP™ 87 came out with a great track list, a variation of artists and music genres are to be found here. Here’s an idea of what’s playing during BODYPUMP™ 87:

  • Christina Aguilera- Let there be love
  • Scooter- Black betty
  • Nick Skitz & Basslouder feat. Brooklyn Bounce- Again & Again (club remix)
  • Calvin Harris feat. Florence Welch- Sweet Nothing
  • Fall Out Boy- My Songs Know What You Did In The Dark

and of course others. We are talking about 10 tracks in each BODYPUMP™ release.

What’s attractive in BODYPUMP™ 87? THE SQUATS! 3 different stances for squats; mid stance, wide stance and wider squats stance, there is no recovery in between, your legs and gluteus muscles are going to be on fire! It’s a great track to condition the lower body, the heart rate goes up and your legs are going to tremble and you are going to sweat, and guess what you won’t stop because the music takes you away as the exercise tempo changes and changes and the range of motion as well!

What’s challenging? The explosive power you get in THE BACK track! It works your back muscles, your hamstrings and your gluteus! The amount of focus needed here is high, there is nothing but you and your barbell, while your muscles explode each and every move. The music vibrates the atmosphere taking care of your determination. After you finish this track you will feel like an earthquake!

What’s multicolored? The many transitions in THE TRICEPS track! we have triceps dips, kickback rows, triceps push ups and triceps over head extensions! Oh yeah! So many exercises happening  within 4 minutes time. Your triceps are insured to get the best shape and strength.

What’s crazy? THE BICEPS track! 3 sets of work without serious recoveries, alternating between biceps curls and hummers , you will end up shouting out of pain! The music chosen is as crazy as the pain itself! it all in all burns!

What’s hot? THE SHOULDERS track! are you a dub-step music fan? This track is going to make you move like a robot. For me personally i few times criticized dub-step music, as in not finding it interesting at first, but i would say, obviously the first few tracks i was offered to listen to weren’t the best. Dub-step became part of our workouts with Les Mills International, and since not everyone likes Dub-Step, it comes only once in the releases, and sometimes not. But in track 8 which is the shoulders track, dub-step is dominating besides the fatigue your muscles are going to encounter, i emphasize a lot on the music in this track, as it throws you in some kind of a magical atmosphere, maybe some sort of LaLa-Land!

Here i didn’t talk about the warm up, the chest, the lunges, the ABS and the cool down tracks, because I didn’t want to bore you with lots of details, and because I wanted to leave you excited and curious.

As for now I will be preparing myself for my next BODYPUMP™ class!