Happy December! Kick the month off on a fitness high by trying one (or all!) of these awesome group classes. Here are our picks for this week’s fitness plan.
What: Torching Tabata // You can do anything for four minutes, right? It’s worth a try at this tough Tabata workout, where you’ll do 20 seconds of max-capacity hard work followed by 10 seconds of rest, and repeated eight times for a total of four minutes per set. The entire class is 55 minutes long, so you’re guaranteed to be exhausted afterward.
Where: Tone Zone, 701 East Elm Street, Conshohocken.
When: Mondays at 6:25 p.m.
Cost: $16. Sign up here.
Read more at http://www.phillymag.com/be-well-philly/2014/11/30/class-pass-tabata-boxing-barre/#pc3qvJ9aY1SMDxax.99
Check out the article on More Than the Curve!
The classic early morning dilemma: Get up early and lose sleep to work out or forget about the work out and get some extra Z’s? When should you give in to the desire for more sleep and when should you push yourself to exercise? It’s a difficult question because both sleep and exercise are good for you!
As we know, better sleep increases the effectiveness of a workout and workouts increase the depth and quality of sleeping. So then what should you do on those mornings at 6am when a trip to Tone Zone for one of our morning classes seems unfathomable compared to the warm, cozy luxury of your bed?
The “right” decision here should be decided by how you feel. If you are feeling the normal morning grogginess, getting out of bed is most likely the correct choice to make. Shaking off the morning drowsiness and working out will give you energy for hours. Once the workout is over, you’ll experience the post-workout rush and that rush will keep you going for most, if not all, of your work day.
If, on the other hand, you are so tired that the mere thought of getting out of bed makes you want to curl up in the fetal position and sob, then GO BACK TO SLEEP! Working out if you are this exhausted does not offer you any significant advantage, because better sleep equates to a better workout. Working out while exhausted will give you just that: an exhausted workout. Do your body a favor and determine why you are not getting enough sleep and set yourself on a more structured and productive sleep schedule. This will help maximize the effectiveness of your workouts, since during restorative periods (sleep) your body grows stronger.
Here are a few tips to help get your sleep/workout routine balanced and working for YOU:
1. Get on a schedule for both sleeping and exercise: If you are not a morning person, exercise at lunch or after work. Don’t force yourself to be someone you’re not. Fit in the workout when it feels comfortable for you. As far as a sleeping schedule, try going to bed 20 to 30 minutes earlier than you normally would and test how that works out.
2. Pretend the snooze button doesn’t exist: Try not to slap the snooze button if you can resist. A good tip is to place the alarm clock across the room so you *have* to get out of bed to turn it off. This will make you less likely to go back to sleep. Likewise, set a time to go to bed at night and stick to it. Set an alarm for bedtime if you have to!
3. Naps aren’t just for children: If you feel like you need a boost during the day or might dip out at your desk, consider a “Power Nap”. A 15-20 minute nap will help you improve cognitive function, performance, and reaction time.
The fact of the matter is that sleep is SO important when embarking on a healthier lifestyle. Don’t underestimate the value of a daily good night’s rest.
Owner, Tone Zone Fitness Studio
Scott is named one of “Philly’s Fittest” in Philly Fit Magazine July/August 2012
#10 Build Muscle
If you place one pound of muscle on a scale and one pound of fat on a scale, they will both weigh one pound. The difference is total volume. One pound of muscle may appear to be the size of baseball; one pound of fat will be three times the size and look like a squiggly bowl of Jell-O. Putting on muscle will help you lose fat…You may not lose weight, BUT YOU WILL LOSE INCHES!!
#11 Ideas for New Moms
Workout in bursts of 15 minutes each. Find a fitness program that suits you and your body. Yoga is great for relaxing, stretching out muscles and regaining flexibility. Aerobics will be fun, peppy, and a great way to burn calories. You can sneak in some exercise by going for a brisk walk with your baby in the stroller, taking the stairs when you can, and going for a run while your baby is with a sitter or your partner.
#12 Snack Smart
Snacks are a great way to refuel. Choose snacks that combine different food groups – a glass of low-fat milk and a few graham crackers, greek yogurt with almonds, an apple or celery sticks with peanut butter and raisins, or some dry cereal. You’ll keep your metabolism going and be less likely to over-eat during your main meals.
#13 Use Technology
Need extra motivation? There’s an App for that! Look in to the various applications your phone offers. There is technology to help monitor your rest periods, track your reps and sets, help you with your diet on a daily basis, and even provide you with entire workouts!
#14 Control your Blood Sugar
It is often said that fat-loss success is 80% about nutrition. Your goal should be to control your blood sugar, because that helps to shed fat. You can control your blood sugar by eating protein, carbohydrates, and good fats evenly throughout the day (every two to three hours) which will prevent you from over-eating at any given meal.
#15 Stay Off the Scale
Focus on losing inches not pounds. Muscle is far more dense than fat…you can lose clothing sizes and still weigh the same!
#16 Find Healthy Low Calorie Snacks
Eating throughout the day will keep your metabolism working! Try Brad’s Raw Leafy Kale chips from Whole Foods as a healthy snack option. I like the garlic/vegan cheese flavor!!
#17 Use Your Blender
Have a very healthy protein shake as one of your everyday meals! Keep the fridge and freezer stocked with small carrots, spinach, pre-cooked beets, orange juice, skim milk, vanilla whey and bags of frozen fruit. This will give you tons of flexibility to blend some delicious options.
#18 Change It Up!
Give your body a rest by taking a walk in the park instead of a run. Find a nice patch of grass to do push-ups, crunches, and squats/lunges 3 or 4 times during the walk. You’ll work your whole body and keep your heart rate up so your walk will burn more calories!
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#1 Do What Works Best for You
Try to work out at the time you have the most energy. If you’re a morning person, do your best to schedule your fitness activities early in the day. If you perk up as the day goes along, plan your exercise activities in the afternoon or evening.
#2 Best Cardio Exercise
Many experts, including coaches, trainers, conditioning experts, and competitive athletes, believe that minute for minute, jumping rope is THE #1 MOST BENEFICIAL EXERCISE. It is an unparalleled cardiovascular workout that will tone your entire body.
1 hour spin class=up to 600 cals burned
1 hour jump rope=up to 1000 cals burned!!
#3 Work the Big Muscle Groups
You can’t spot reduce! Doing crunches will make your stomach stronger but won’t get rid of the fat on top of the muscle. Do cardio, eat right and work THE BIGGEST MUSCLE GROUPS (legs, back, etc) and the fat will start melting off everywhere.
#4 Limit the White Carbs
Eat low-glycemic carbohydrates instead of processed carbohydrates. Low-glycemic carbohydrates include vegetables, oatmeal, and whole-wheat products, and they are digested more slowly. That means your blood sugar levels won’t crash, and you won’t get hungry or tired.
#5 Include Fiber in Your Diet
Aside from reducing the risk of heart disease, diabetes and many kinds of cancer, fiber will keep the weight off! High fiber foods fill you with fewer calories because they are naturally bulky, which makes your stomach full. Fiber slows down the digestive process so you can go longer without feeling hungry again. It even decreases the amount of fat that is absorbed by the digestive tract.
#6 Don’t Skimp on the Warm Up
Warm up for 10 MINUTES before working out! This will increase blood flow which results in decreased muscle stiffness, less risk of injury, and improved performance. A proper warm up will increases production of various hormones that make more carbohydrates and fatty acids available for energy production.
#7 Use Free Weights
FREE WEIGHTS involve more muscle fibers and more contractions, because you use stabilizing muscles not used when working out on machines! So, make the switch for QUICKER RESULTS! If you have not used free weights before, schedule a session with a trainer to learn the RIGHT WAY!!
#8 Circuit Train
Use the circuit at your gym. It will give you THE BEST OF BOTH WORLDS! The machines will work all of your muscles, and if you move quickly enough, you can keep your heart rate in the cardio zone. WOW! A cardio and resistance training workout in just a half hour!
#9 When trying to lower body fat %…EAT MORE, NOT LESS!!
You’re metabolism will slow once it realizes it’s taking in less. It’s why most diets work UNTIL THEY DON’T!! So think quality instead of quantity and eat as much as you want throughout the day! You won’t gain fat when sticking to lean proteins, whole grains/fiber and veggies!
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