The power of plyo....

Morning! And welcome to another week!

Firstly...please come on out for a 6-week "Strong, Sexy Woman" Fitness Session.  I would have loved to call it "Bootcamp" but this name tends to scare a lot away..so instead...let me explain the format: it will be a combination of Strength, power, cardio (no...not running for 30 minutes on the spot as you drift off in your mind and figure out your "to do" list for the day!!!)..."Creative Cardio" is how I like to name it!!  They are moves you can enjoy (or at least learn to!), they will surprise you as to how they work your cardio system when on paper you wouldn't think so.....and sooo productive.  I will finish with a lovely Yoga/Flexibility section all played out to dreamy music - so you really can "drift" away for a while!

I'm holding it at a Church Hall in South/West London.  It's a huge room so can fit many! If you think you would be interested in this (heck...it's ONLY $55 for 6 sessions!!!) let me know at: shinefitness@primus.ca and I'll be sure to give you all the details and directions!!

Come on.....what are you waiting for?  And what's not to love about getting fit with a group of Women all with the same goals; most just beginning to get back in shape and a thoroughly enjoyable, NON-INTIMIDATING atmosphere.

I'm all about OPTIONS and you getting out of your hour what is best for you...so take my modifications, enjoy, and get fit!! Oh...and I forgot to say...most likely we will giggle a lot too!!

Grab a Friend if you like...and come on out.  Just think!  By 10:30 on a Saturday you will have your weekend workout DONE!!!

K...onto "PLYOMETRICS"

Have you ever tried these?  Another name for them can be "POWER MOVES". Now...we all know that to create change in our body we need to CHALLENGE it......and use RESISTANCE.  Well...plyo moves use both since you are using your body weight!!

So..why are plyo moves so productive?  You are moving SLOWER and typically using your bodyweight...making your cardio system pick up the slack and making those muscle fibres work AWFULLY hard!! You are working hi to low (ie, jumping hi, squatting low) or side to side in all directions....so really utilizing a lot of systems and muscles!!!  They are tough, challenging..but OH SO productive.  Here's the thing: you want to leave your workout sessions SOAKING wet, CRAWLING (well maybe not crawling lol!!!), and feeling like you can't do another move!! If you leave looking like you did when you arrived; not a hair out of place....and singing easily with a spring in your step...d'ya think your muscles are telling you they were worked?? NOPE!! Don't be afraid of the challenge...don't be scared to be tired, even worn out at the end!! Then....take time to relax over the next day and let those muscles strengthen and do what they do!

You don't need to run on the spot for 10 minutes!! NO!! Take ONE plyometric move and time yourself for 30 seconds.  Perhaps see how many you can do in that 30 second period - WRITE DOWN what you succeeded at - and try for more in your next workout or next week!

What are examples of plyometric moves?

I'll give you a couple....if you would like more....just ask me..I'll be happy to help!! Or...head on over to my SHINE website page or FACEBOOK page and ask me there!!

PLYO EXAMPLES:

* Stand with your legs and feet wiiiiide apart; toes slightly turned to the corner (known as the "SUMO" squat)
* Put your hands in prayer at chest level and plie/squat LOW
* Now power up, jump in the air, reaching your hands in the air as you go;
* squat right down again and without a break, power up into your jump
* DO THIS enough...you'll be on your way to strengthening your muscles AND CARDIO system!!

RUNNER STANCE:

* Stand facing your side and bend down as if you were preparing to run a race, just like they do on the Olympics.  So...front knee should be bent; your hand by your front foot and back leg slightly bent too;
* Now...power down and jump hi.....here's the kicker: as you jump, turn so when you land the OHTER foot is in front;
* As you land go right back to the start position so now you are touching the 'new' front foot as you bend;
* Keep touching your front foo, jumping, turning, land and touch other front foot.

This moves uses the leg muscles again, but also plays with your balance as you turn side to side.  Always a good combo.

IF you were to start with 30 seconds of a plyo move...then do a couple of muscle moves....continuing on with 30 seconds of another plyo move...and keep this up for 20-30 minutes...maaaan...would you have the workout!!!

KEY POINTS: if you ain't sweating and tired at the end...you need more of a challenge.  If you are looking for change...it will only occur if you challenge it to happen!!!

Hope to hear from you about my Fitness class; ENJOY YOUR MONDAY!!
Shine on...
CM :)

2013....your New Year Revolution!

Happy New Year to you all!

Hoping Christmas was filled with fun and family and you are looking forward to a successful New Year.

What are you going to do now 2013 is here?  Everyone talks about New Year's Resolutions.....how about just making it your New Year Revolution!  Don't just start new things only to have them ebb away by next month.....make a plan for the year; make it simple...and stick to it!!

Try and perhaps make one change each week or even each month, to your workouts!  What would I do first?

Well...they say resistance creates change....so my plan to start would be to make your weights heavier than you have been using. YES!! HEAVIER!!  No!!....as women we won't bulk up to look like the Terminator's wife (did he even have one?!); we just don't have enough testosterone.  Couple your workouts with good cardio that has you sweating buckets and you'll trim down/get lean in no time!!

Why not start today....this week?  Remember...start now.....and in a month I know you will feel changes and be glad you didn't keep putting it off!!

They say when working out that if you add 5 pounds (everyone is different...BOTTOM LINE: go with what you feel comfortable with and what is NOT going to injure you!!) to what you THINK you are capable of using for an exercise...and you should be on the right track.

So...what do I mean?

* Use heavy weights that will challenge you.  Try one set....on the second set you should be REALLY struggling by the last few reps

* You are trying to work your muscles to failure! This is where you will be seeing/feeling results down the road!! Of course...you MUST be able to do the moves with correct form...if you absolutely cannot; that's your body telling you to go a bit lighter.  But...don't be AFRAID!!! Work hard; work heavy!!

* You will also feel your abs working hard and you will be breathing VERY heavily after each exercise (cardio's working too!)...give yourself 60-90 seconds between your moves/circuits so you can do the next move.

NEVER be worried about working to failure! I must admit...I love the feeling of really having to work hard to be able to finish what I'm doing.  If my form is still correct, there's nothing like that challenge as you grimace and groan....you just KNOW you are burning up calories and toning down.

I challenge you; next week at the gym perhaps try just one exercise - say something lower body - and increase those weights.

You WILL lose inches and see toning - you'll be stronger, sleek and so sexy!!!  That's my tip for this week......go for it....make this your change in your workout and make this the start of your

New Year, New You Revolution!!!

Shine on!!
C :)

NB: If you are starting exercising after a long break, or if you have had injuries, or have health issues, etc.....make sure you see a Doctor before doing anything drastic.  If you need tips....make sure you ask a Trainer for some help to ensure you are working safely!!!

Good luck...you WILL be leaner come February!!! :)