Fitness Myths!!

There are a tons of fitness myths that people have heard!

The most common is you have to do aerobic training to burn fat!

Studies have shown that workouts for as little as 20 secs at a time at high intensities burn fat! In fact researchers found that when you trained at high intensity for even 4 mins a day, your body burned calories for up to 2 days later!

It is called EPOC, post exercise oxygen consumption! Your body continues to burn calories for up to 2 days later because of the demand that you created on your cells! The higher the intensity the longer the EPOC lasted!

So visit www.mypyramid.com to learn more about healthy eating and to figure out where your calorie count needs to be! Email or call me if you would like to develop a plan that works for you!

Here is a great circuit,
3 rounds for 5 mins each round!
1. Box jumps onto a 20"step
2. Pushups or Pushpress with 75lbs on a barbell(Shoulder Press)
3. Medicine Ball throws (squat and then throw a med ball 10ft in the air and catch)
4. Squat jumps
5. Sprinting

Each exercise is 1 min long and you can rest 1 min when done the 5min round!

Bootcamps start on June 30th so I will see everyone who is registered then!

To your health,
Arran

Steps to a Healthier Weight

Click here for the Pdf file
http://www.mypyramid.gov/steps/nutrientdensefoodchoices.pdf


Workout

Run 3mins
50 situps
30 pushups

Repeat 3-5x

Awesome Recipe!!

I have been thinking lately about giving out a great breakfast idea....

Here it is Chocolate Lush..

1/4lb Med Firm Tofu
1 Banana
1/2 Pear
1/2 tbsp Hemp Oil
1/2 tbsp Cocoa powder
Sprinkle Sea Salt
Mix the ingredients together in a blender and your on your way to a healthy breakfast!

Exercise for the Day!

Run 800 meters or 3 mins
20 Pushups
20 situps
20 squat jumps
20 burpees or squat jumps again

Repeat 3-5 x

For cardio on your off days make sure you get at least 30-60 mins in!
Pick something you like to do and do interval training, 30 secs fast 30 secs slow!

Arran

Healthy Eating Checklist!

Do you eat a variety of foods from each of the food groups?
Do you eat the suggested servings from each food group?
Do you eat whole grain and enriched grain products?
Do you eat dark green and orange veggies and orange fruit?
Do you choose lower fat milk products?
Do you choose leaner meats, poultry, fish, as well as beans, peas and lentils?
Do you prepare foods with little or no fat?
Do you ENJOY eating regularly?
Are you active everyday?

These are a few questions to ask yourself to see if you are staying on track when it comes to improved health and fitness!

New Image Exercises!

1.Wind sprints 30secs*10

Rest 30 secs after your 30 sec sprint, repeat 10 times!

2.Situps
Pushups
Squats

Do each exercise 10x and repeat that for 5mins, see how many times you can do it in 5mins!

Advanced Circuit

Pushups 15
Burpies 15
Situps 30

Repeat for 5 mins, see how many rounds you can do!