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 :)