Archive for May, 2009
Quick and Easy Workouts from Home
Posted by: | CommentsThis is a crazy week for us at Force Fitness. We had the holiday yesterday, special thanks to all those that are helping to keep us safe and serving our country, and we have a conference at the end of the week that will leave the gym closed for a few days. We also have an off week for our morning boot camps. This will leave a lot of you with out works. Don’t fret, I am going to put up a few workouts for you do to so that you don’t miss a step with your fitness.
Body Weight Workout
Body weight 100
Squat x20
Push up x 20
Pull up or Inverted Row x 20
Lunge x 20
Mountain Climber x 20
Perform all of the reps as quickly as possible.
If you are advanced or looking for a challenge complete up to 3 rounds without stopping. For the intermediate fitness enthusiasts you can perform 2 or 3 rounds with one to two minutes of rest between rounds.
DB Workout
DB Press x10
Split Squat x 10 each leg
DB Row x 10 each arm
Rest 60 seconds
Repeat 2 more times
DB Swing x 15
DB Bench Press on Ball x 15
DB Core/Renegade Row x 10 each side
Rest 60 seconds
Repeat two more times
Jump Squat x 10-20
Split Jump x 10-20 each side
Burpee x 10
Rest 60s
Repeat 2 more times
Sprint Workout
For time:
Sprint 30 seconds, walk/jog 60seconds repeat 8 times
For distance on track:
Sprint 100 meters, walk/jog 200 meters repeat 5 times
Stability Ball Workout
Push Up on Ball x 10
Rear Foot on Ball Split Squat x 10 each leg
YTWV on ball x 10 each
Leg Curl on Ball x 10
Knee Tuck on Ball x 10
Rest 45 Seconds
Repeat 3 more times
I hope you can find something to challenge yourself with during any time you may have without us at the gym.
Part Three- Using Intervals For Fat Loss
Posted by: | CommentsIn parts one and two of Using Intervals For Fat Loss we filled you in on gauging your intensity and how to set up your interval training program. Now that you know how to work at the right level to start melting fat off your belly and you have an exact program to follow for the next 16 weeks we are going to outline a few of the ways you can implement our interval training system and the exercises or modalities you can use.
The first step is figuring out if you have enough time to add intervals in at the end of your program or if you have to schedule the intervals in on the days that you don’t lift weights or do your strength workouts. If you are really pressed for time you can do a series of DB exercises or body weight exercises, throw in some cardio exercises and perform a circuit using the final 4 week phase of the interval program and you will be doing pretty good.
There are several different ways that you can perform intervals. You can use regular cardio methods such as running, treadmills, elliptical, bike, etc. It is improtant that you are able to move quickly from a high level of intensity to a moderate level of intensity and to do this safely. Treadmills can prove to be challenging to increase the grade or speed quickly. Running outside is a great way to perform intervals if you would like to run.
The easiest and safest way to perform intervals is on a bike. Our favorite is the Schwinn Aerodyne because it uses air as resistance. This means that you can simply increase your pedal speed and it gets harder, slow it back down and you are working at your moderate pace. The other methods are fine as well, but this is the easiest.
You can also use a jump rope to perform intervals. It is best that when performing the intervals with a jump rope to walk around or keep moving during the recovery or rest period and to challenge yourself on the high level work period. You don’t want to simply stand around while you are recovering. Many times we will add in a stability core exercise during part or all of the recovery period. This will keep you working and tighten up your core.
There are several bodyweight movements that are great for intervals. You can perform a jump squat, jumping jacks, mountain climbers, step ups, push ups, burpees, split jumps or shuffles, run in place, rocket jumps, bear crawls, etc. The list is endless. Pick something new and try it out. If you have knee issues you might want to watch the amount of jumping you are doing or pick a surface that will reduce the amount of stress on your joints when you land.
Medicine balls are a great tool for intervals. You can do swings, slams, squats, jump squats, throws, twists, push ups and almost any other exercise on a med ball. We will often perform med ball slams for the work interval and step ups for the recovery intreval. Be creative and you can have an endless supply of inteval workouts with this simple piece of equipment.
We will perform intervals with a sled, running suicides, kettlebells, sandbags, slideboards and many other tools that we have access to in the facility. You can make or purchase many of these things from Perform Better by clicking on the equipment tab at the top of the page. We also use the Gym Boss timer for all of our interval timing. The Gym Boss makes training with intervals very easy!
If you are stuck at home and don’t have any equipment you can do step ups on the stairs as quickly as possible, sprint the stairs, do body weight squats, push ups, jumping jacks, jumps, burpees, or any of the previously mentioned exercises. There really is no reason not to perform at least two interval sessions a week if you are serious about your fat loss goals.
Part Two- Using Intervals For Fat Loss
Posted by: | CommentsIn part one I filled you in on the secrets to gauging your intensity during interval training. Okay, maybe they weren’t secrets, but I hope that you learned a little bit about how to use a number scale to better understand your intensity levels.
Today we are going to give you the exact guidelines that we would use for someone that has never done interval training before or for someone that is just starting a fat loss program and is starting to use intervals again.
In the first month we are going to try to build your work capacity. This will allow us to do more work in less time later and work harder as we progress through the interval training program. The work periods will be longer in the first phases of this plan than in later phases and thus your intensity will be slightly reduced. Unless you are freak of nature it will be tough to maintain a work period at level 9 for 60 seconds.
In month one your program will look like this:
Week # Work Period Level Rest Period Level Rounds
1 60 seconds 5-6 180 seconds 3-4 3
2 60 seconds 6-7 180 seconds 4 3
3 60 seconds 6-7 180 seconds 4 4
4 60 seconds 6-7 180 seconds 4 4
With a 5 minute warm up and a 5 minute cool down you will have 22-26 minutes of total work for the day.
You should complete this workout 2 times per week for the first month.
In month two your program will look like this:
Week # Work Period Level Rest Period Level Rounds
1 60 seconds 6-7 120 seconds 3-4 4
2 30 seconds 7-8 60 seconds 4-5 8
3 60 seconds 7 120 seconds 4 5
4 30 seconds 8 60 seconds 5 10
With a 5 minute warm up and cool down you will be working for 22-25 minutes. The intensity in this month will be a bit higher than the previous month.
You can complete this program two to three times per week. You may want to start at two times for the first two weeks and add in a third time for the last two weeks.
In month three your program will look like this:
Week # Work Period Level Rest Period Level Rounds
1 60 seconds 7 60 seconds 3-4 6
2 30 seconds 8-9 30 seconds 4 12
3 60 seconds 8 30 seconds 4 8
4 30 seconds 9 30 seconds 4 15
With a 5 minute warm up and cool down you will be working 22-26 minutes. Again the intensity picks up and the recovery periods are decreasing.
This month you will need to do three interval workouts each week for maximum benefit.
In month four your program will look like this:
Week # Work Period Level Rest Period Level Rounds
1 20 seconds 9 10 seconds 2 6
2 40 seconds 7 20 seconds 3 4
3 20 seconds 9-10 10 seconds 2 8
4 40 seconds 7-8 20 seconds 3 5
This month is a bit different that the other months. With a negative work to rest ratio (less rest time than work time) you will not be able to complete straight sets for 20-25 minutes. At least you should be able to if you are putting forth the required effort. For this phase in weeks 1 and 3 you will complete the 6 or 8 rounds take a one minute rest at a 2 or 3 level of intensity and then repeat the workout 4 more times. In weeks 2 and 4 you will complete the 4 or 5 rounds and then rest for one minute at a level of 2 or 3 and complete the workout 4 more times.
So week one workouts will look like this:
6 rounds of 20 seconds of work and 10 seconds of rest, take one minute to recover and repeat 4 more times.
20/10, 20/10, 20/10, 20/10, 20/10, 20/10 rest 60 seconds repeat 4 more times.
This will allow you to put forth maximum effort for 3-5 minutes and then recover for another bout of intense exercise.
You will complete this workout three times each week.
You can place these interval sessions at the end of your strength training workouts or perform them on the off days.
If you follow this 16 week progression each time you are beginning a fat loss program you will be well on your way to your goals. If you are an advanced trainee or looking to put your fat loss into overdrive and melt fat at a mind blowing pace you can add in 15-25 minutes of steady state cardio at the end of each interval session. This will help to burn up the fat that is metabolized during the intervals and increase the number of calories burnt. Always perform your intervals first!
Look for part three soon that will outline the different exercises or modalities that you can use to perform these interval workouts.
Using Intervals for Fat Loss
Posted by: | CommentsJust like there is more than one way to skin a cat, there is more than one way to approach fat loss. This doesn’t mean that every way is a good way, or that every method is a highly effective and efficient method. In fact most of what people have learned to date is ineffective and not relevant to the changing needs of the clients that we see at Force Fitness every day.
The most common way that people start a weight loss or fat loss program is to cut back on the number of times that they eat, stop eating after a certain time at night, and do some “cardio. Most of the time the cardio involves walking, jogging, or running at a slow and steady pace.
While I could go one for days about why those methods are not the best for fat loss I won’t even step up on my soap box today. I am simply going to give you the best ways to use intervals in your fat loss program.
Before we start I would like to mention that intervals are not for beginner and some of the intervals we give you today are for more advanced trainees. If you are just starting out a workout program it might be good to start with some basic resistance training and add in 15-20 minutes of steady cardio work two or three times a week. You can add three to five minutes a week to the cardio and after a month you should be ready to start the most basic interval program.
Where do you start?
The easiest way to do intervals and the best way to learn what the intensity is supposed to “feel” like is to perform them on a bike. We use the Schwinn Aerodyne bike because there is no resistance to change, it is very simple, and it is challenging. The harder you pedal the harder it gets.
You can also do these with body weight exercises or simple calestenic movments (i.e. jumping jacks). These can also be done running or jump roping although this is a bit tougher on the body and you may want to wait a few weeks or months before starting to add these to your program.
One great thing about the bike is that no one ever gets hurt using the bike, well excluding that one client that informed me she got dizzy once at home and fell off the bike 
You know who you are! So, unless there is a freak accident it is hard to get injured on the bike.
We like to use a number scale for to rate our intensity during our intervals. For the work period you want to be at a high level and for the rest or recovery period you want to be at a moderate to low level.
Think like this:
1- Sitting on the couch watching TV or sleeping
2- I had to get up from the couch and stumble to the fridge to grab another beer
3- I had to walk briskly to the bathroom during the commercial break
4- I had to pick up the pace a bit because the game was about to start again
5- I have run out of beer, bathroom and TV analogies so think light jog/speed walking
6- I thought of another beer analogy: I ran out of beer so I should run out the door quickly and get some more.
7- I am really not this fascinated with beer, but you get the point! You should be starting to pick up the pace a bit at this point and be breathing heavily and struggle to carry on a conversation.
8- I am working almost at capacity. You are breathing hard and cannot carry on a conversation.
9- It is tough to keep this pace for much longer than 30 seconds.
10- You are getting attacked by a grizzly bear and have to run for your life.
This is the easiest way to gauge your efforts, you are free to use your own life experiences for reference.
To use these intensities you will want to stay within the 7-9 range depending on the length of the work period. For the rest or recovery period you will want to stay within the 4-6 range, again depending on the length of your recovery period.
I should also mention it is always good to perform a 3-5 minute warm up and cool down. The warm up should start at 2 or 3 and build up to a 5. At this point you will want to start your interval session. During the cool down you will gradually lower your intensity until your heart rate is back to almost normal or resting levels. It might look something like: Minute 1- 6, Minute 2- 5, Minute 3-4, Minute 4-3, Minute 5- 2 and stop.
Most of our interval sessions range in length from 15 minutes to 30 minutes. If you are going much longer than this or your actual interval session (not including warm up and cool down) is over 20-25 minutes it will be difficult to work at the proper intensity.
In part two I will cover how we use our interval system and the work to rest periods to use . We will then have a third part in this wonderful series that will descibe the different modalities we use for intervals.
Losing Fat on the Run
Posted by: | CommentsSometimes things just don’t go your way, it is a fact of life. There are always going to be bumps in the road no matter how successful, motivated, or determined you are. What do we do when these bumps pop up over and over again on the road to our fitness goals? You have to take them in stride and attempt to get rid of as many as possible with careful planning.
Many of the people that come to Force Fitness are busy. They have families, jobs, kids, other activities, own companies, and are on go for their jobs. The one thing that sets those that see success apart is dealing with the little things that pop up everyday and staying consistent with their nutrition and workouts.
Does making sure you get your workout in mean that you have to get up at 6am and be in the gym at 7am to make sure you are getting two to three workouts in a week? Will prepping most of your food for the week on Sunday mean that you will be more likely to stick to your nutrition plan?
Here are a few tips to make sure that you can handle those bumps in the road with ease:
1) Plan ahead: No matter the circumstance you should be able to plan ahead for most of these obstacles. Write them all down right along with your goals. (You are writing down your goals aren’t you?) If you know what your challenges will be you will be more likely to handle them appropriately when they pop up.
Not going to be home much through the day or are on the run? Pack a few quick and easy snacks like almonds or fruit to take with you on the road or to work. Get a quality protein powder or meal replacement (We use Prograde Lean) to get you through the times when you have to eat in a hurry. Low fat string cheese is a great snack that you can take with you anywhere and eat anytime in a hurry. We have a fridge in our office we keep deli meat, yogurt, cottage cheese, and other quick snacks that we know we can eat in a hurry if needed. A small cooler packed with deli meat and low carb wraps will go a long ways for helping with fat loss. Throw in a few veggies and you are all set for the day!
2) If you have to eat out for lunch make the best choice posssible. Choose grilled chicken or a grilled chicken sandwich and tell them to leave off the bun. Choose fruit over other starchy carb sides, choose veggies over everything if you can and make it work for you. Salads are great but you have to watch what they put in and on them. Go for a viniagrette dressing if at all possible or stick with olive oil and vinegar.
3) If you are pressed for time and can’t get to the gym for a workout make sure that you get in some sort of activity. Do a couple rounds of tabatas. Pick two body weight exercises, let’s say squats and push ups, and alternate doing 20 second sets with 10 seconds of rest between exercises for 4 minutes. So it would look like this: Squat for 20 seconds, rest 10 seconds, push up 20 seconds, rest 10 seconds, repeat for 4 rounds. Do as many reps as possible in the 20 seconds with good form and you will be burning some serious fat. Pick two more exercises such as a lunge and mountain climber and you do the same thing. If you really push the tempo on this workout you can be done in under 10 minutes and have a great workout. If you still haven’t had enough finish off with a round of rocket jumps and burpees. That should do you in!
Now you have three great tips to keep you on pace no matter how busy you are!
We want to know what you want to hear about! Let us know in the comments section and we will do a post answering all of your questions.
Thanks for everything mom!
Posted by: | CommentsHappy Mother’s Day a bit early to all the moms that read the blog. I hope you all feel truly appreciated during your special day and more importantly all the time.
I am very fortunate not only to have one of the most supportive mothers in the world, but also one that loves me very much and makes it known every time we talk. It couldn’t have been easy for her to let her first born move 800 miles away to start a new life, but she knew what would make me happy and supported me every step of the way. I wouldn’t be the person I am today without her in my life!
You all can thank her for creating the SOB that kicks your butt everyday you come to the gym 
There a few great gift ideas that my good friend Holly Rigsby gave out to anyone still searching for a gift, check out the video here:
I honestly can tell you all how much we appreciate you and I hope you all have a great weekend!
Another great gift idea would be to get your mom one of the best gifts in the world with a Be Force Fit! Boot Camp membership! Let me know if you have someone special in your life you would like have us help get in the best shape of their life.
Happy Mother’s Day!
Ryan
Eating on the run
Posted by: | CommentsI have been getting the same question a lot of the past week or so about eating out with your family or eating on the run. This can prove to be disastrous for a lot of people watching their nutrition and trying to drop some fat from their midsection. Restaurant menus, most of them at least, don’t lend themselves to proper nutrition. When you are away from home or on the run your eating choices are many, healthy choices are few.
Here are a few tips on eating out or preparing for busy times.
1) When eating at a restaurant make the obvious good choices. Leave the bread or chip basket off the table, simply ask the server to not bring you the extra stuff you are likely to stuff in your face before your meal comes. Stay away from almost all appetizers. Just this tip alone will help to cut back on the calories you consume at your meal.
2) Drink two to three glasses of water before your meal gets to the table. This will help to curb your appetite and reduce the amount of food you are likely to eat with your meal.
3) If you get a salad before your meal ask for the dressing on the side and avoid the croutons. Opt for the house salad with as many colorful veggies as possible and stay away from salads that have a lot of fancy dressings and other stuff added into them. My favorite dressings to use to cut some calories are vinaigrettes. Raspberry vinaigrette on a spinach salad is amazing.
4) Substitute the rice, bread, pasta, etc for extra veggies. This is very simple and many times is as simple as asking them to do so.
5) Eat all of your protein selection and veggies before you start to eat the “other stuff” on the table.
6) Take your time eating and watch each bite go into your mouth and savor it! If you are going out to eat you might as well enjoy a well cooked meal that you somewhat enjoy. Take your time and by watching each bite go into your mouth you will be more conscious of what you are eating and how much.
7) Stay away from the alcohol or sugary drinks! These don’t do anything for you nutritionally.
If you are away from home or on the run make your life easier and plan ahead.
1) Pack your meals with healthy food selections. This is the best way to stay on your plan! Don’t leave it to chance.
2) If you have to stop in and grab something fast make sure to choose grilled over breaded and fried all the time. Load up on whatever veggies are available and make due with what you have to choose from. We can’t be perfect all the time. And no, fries are not a veggie!
3) Don’t beat yourself up if you aren’t perfect. If you fall way off the wagon you can count your meal towards your 10% and let it be. If you are as good as you can possibly be with the circumstances you are given then you did a great job.
It is much harder to eat healthy and drop some unwanted fat by eating out 4 or 5 nights a week or eating out 2 meals a day. You will falter eventually and it will start to catch up with you. Plan ahead, pack your meals and be ready for any circumstance that comes your way. Don’t fall for the grilled KFC chicken is better than the fried KFC chicken routine that many fast food places are trying to sucker people into. It is only a matter of time before you go into your favorite place and order your favorite meal that makes you have to loosen up your belt a notch or two.
Use these tips wisely. If you have any other suggestions please let us know in the comments section.
Ask and you shall receive!
Posted by: | CommentsWe have a big announcement to make today! We are expanding our boot camp to the evening and providing you with three more times to get in shape and blast fat right off your body.
Our evening boot camp will take place on Monday, Tuesday and Thursday evening at 7pm. We will start camp on May 14th with a brief orientation and overview of what to expect. We will go over the common exercises used and outline the nutrition program for you. This will allow everyone to start at the same page and let us start the next Monday, May 18th right away with an intense fat blasting workout.
If you are interested or want to sign up here is what you need to do.
Email or call us today to secure your spot: Send emails to ryan@beforcefit.com with the subject line Evening Boot Camp. You can also call us at 812-822-0636 and let us know you are coming.
Get a friend on family member to join you. If you bring a friend or family member you will BOTH get the rest of the month of May for FREE!
Bring a lot of friends and family! The person that brings the most friends and family will get the month of June for FREE and their friends will recieve $25 off the June Boot Camp!
The cost of the camp in May is $25 if you do not bring anyone else to try the camp. In June regular rates will apply.
We need 10 participants to make this evening boot camp work, so bring a lot of people with you and let’s have fun. The more people that attend the better results we get from camp! You also will have a built in social support system and a grou that you can do the off day cardio workouts with.
Call or email today and secure your spot. We are limiting this camp to 20 people so don’t wait around and lose your spot. We already have waiting lists for the morning camp and I think this evening camp might be even more popular!
