Well, another shiny new week is upon us (and this one leads directly up to the holidays… hope you’ve got all your preparations underway or finished, cuz I don’t think it’s going to wait for anyone).

Anyway, to the point:

I was having a discussion the other day with my friend and fellow fitness blogger Becca Calhoun about how so many in the fitness industry negate perfectly good, valid and EFFECTIVE training techniques just because it’s not “their” way of training.

Seems Becca is pretty passionate about this particular topic.

So I asked her to share her viewpoints with us, so that we all might learn from her expertise and experience.

Thanks Becca!!

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Don’t Be So Quick To Dismiss

It amazes me how many “trainers” I see that are quick to dismiss different types of training, and hype theirs as the end-all to fitness. They claim their own to be “revolutionary”.

For example, some heavy lifters whose only focus is on the amount of weight they can rack up while nay-saying routines that consist of high rep “body weight” exercises.

They lose site of the fact that it’s not just about brute strength, but that a true athlete relies heavily on the endurance that the latter style of training builds and that this type of training burns more fat in less time.

Or, the lifters who believe only in heavy weight with minimal reps, who do their body an injustice by dismissing moderate weight hi-rep routines, as a routine that is for wimps!

They negate that this style will pump so much blood to their already-developed muscles, creating nothing but definition, symmetry and belly growth to the muscle while over time creating more muscle maturity.

This style of training also contributes to faster muscle recovery, in turn promoting muscle growth.

How about the people who do a** to the floor squats but dismiss the idea and benefits of squatting just to a slightly below parallel (10 degrees) position?

They do not achieve the benefit that they could from going heavier while losing the higher risk of injury if they cut it a little short of “to the ground”.

As trainers, it is our obligation to realize all styles of training are necessary to create a symmetrically pleasing, fully developed, sound, and healthy body! We need to understand each style of training and adapt it to our clients’ needs and abilities in order to realize the benefits, so that they can obtain their desired physiques.

I have trained with professional body builders and it was often all-out-as-heavy-as-you-can-lift. I was repeatedly told that my form was perfect as I squatted heavy butt-to-the-floor. My personal best on leg press was 600 lbs for 8 reps doing 2 sets.

I was put in front of several men and asked to show them how to properly execute a squat.

Now, mind you, I am 5ft 5.5 inches tall and weigh 127 lbs.

What do you think I got from all those months of “heavy” training and hour upon hour of cardio?

Well, let me list them for you: a hernia, both knees shot, a hip that wouldn’t stop popping, grinding tennis elbow and shoulder, exhaustion, and minimal muscle gain with average storage loss.

But, another girl who I trained with repeatedly during this time achieved phenomenal results!

She suffered no injuries, instead reaping heavy muscle gain while her body fat plummeted.

Please note that this didn’t have me walking away saying that heavy training is a crock. Quite the opposite, in fact. It told me that for my body type, joint range of motion, and my desired physique, this type of training was not right for me.

Do I avoid heavy training?

Not at all. But, it’s for a limited time using modified form to not repeat injuries from overuse.

I know that the most crucial part of fitness is creating optimum muscle confusion.

So, I employed various styles of training, finding my body responds best to lots of body weight dynamic exercises, including mass high reps.

I lost 9 lbs of storage in 3 weeks, while gaining more lean muscle then I had ever had. My endurance went through the roof, and my hip, elbow, shoulder, and knees do not ache one bit.

I now do 2 to 3 workouts a day, each never lasting more than 30 minutes.

Do I believe everyone should train this way? NO!

I would be doing myself and, more importantly, my clients an injustice if I ever thought in a training techniques “box”.

All I am saying is that, as trainers, we should open our minds and bodies to the glorious array of techniques, forms, methods, and styles of training.

Let’s stop belittling those who do not adapt to our style of training, instead trying to open them up to the benefits of it so they have a broader horizon.

By doing this, the fitness industry, as a whole, will work more productively and peacefully together, instead of waging a constant battle and competition with each other.

The average person is already intimidated enough looking in on the fitness industry without us dismissing and belittling each others’ techniques.

The bottom line is this: No one in the fitness industry is re-creating the wheel. The techniques and styles are time honored traditions used, perfected, and tested by Arnold, Zane and many more along the way.

Becca~The Fitness Kitten~Marie

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Thanks again Becca!! That was great insight.

If you want to check out Becca a little more, she’s also a heavy tweeter with lots of great things to say … follow her on Twitter at @fitnesskittin.

Have a fit, fun and fantastic day.
Girlwithnoname

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OOOO!!! A long weekend is upon us here in Canada!!

And with that, comes the perfect excuse to slack off a bit! LOL

Oh waitaminit, I’m not slacking the workouts… that’s not what I meant … I’ll still be kicking it hard with my usual strength training routines and interval training sessions … even a holiday is no excuse not to take good care of the vehicle you travel through life in … at least it’s not to ME.

Anyway, I digress. My point was: I want to take today off of work !

So, I decided to let someone else do my job today.

Thanks to Craig Ballantyne for granting me permission to share this awesome article with you here.

I love Craig’s ideas about how to quickly and easily change up a workout routine that is boring you lately, on the fly.

But, what I like MOST about this article is the LAST thought that he shares.

This is DEFINITELY good food for thought, so make sure you read all the way to the end for this little unexpected but extremely valuable pearl of wisdom.

Thanks for that, Craig. And thanks again for helping me out with this awesome guest post for our Canadian Thanksgiving Long Weekend. I know you’re also enjoying it at your end of the country, so have a terrific one!!

~~~~~~~~~~~~~~~~~~~~~~~

3 Cool Workout Tips to Switch Up A Boring Workout Routine
By Craig Ballantyne, CSCS, MS
TURBULENCE TRAINING

If you want to switch up a boring workout routine, here are 3 cool workout tips that you can use to switch up your workouts without sacrificing results.

1) Do the opposite exercise workout

If you are doing weights, try using bodyweight exercises instead, and vice-versa. So let’s say you are doing dumbbell chest presses, switch to an advanced pushup instead. Or maybe you are doing db rows, so switch to pullups, chinups, or bodyweight rows. Doing lunges? Switch to bulgarian split squats and use the 1 & 1/2 rep style.

2) Use opposite style rest periods (take extra rest between exercises)

In this method, I want you to take 1 minute between exercises and 2 minutes between supersets. The extra rest will allow you to lift heavier weights. But that will make your workout longer, so cut out the third superset.

3) Opposite programming supersets to circuit

If you are doing supersets, switch to doing all the exercises in a circuit. you’ll use lighter weights (slightly), but possibly get your workout done faster. A great change of pace without sacrificing results.

By the way …

Have you told yourself over and over again that you just can’t do something, even though you have nothing to base that on?

What would happen if you just started believing the OPPOSITE?

It’s a simple little shift in mindset. But it could change your life.

Let me know if you need any help with that one.

Have an amazing weekend.

Your friend,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training

~~~~~~~~~~~~~~~~~~~~~~~

YES! I love that parting thought! Thanks again Craig. You ROCK!

For anyone interested in learning more about Craig and his excellent fitness advice and popular weight loss manuals, head on over to his Turbulence Training Website right now and see what he’s all about …

CHECK IT OUT HERE:
==> TURBULENCE TRAINING by Craig Ballantyne

Have a fit, fun and fantastic day.
Girlwithnoname

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Gym memberships are expensive. And money IS an object. But you still want to get fit.

Do I have that right?

Okay. I’m here to tell you that it can still be done. And you never have to leave home OR invest in very much expensive equipment.

The truth is that you can get a really great workout with just your bodyweight.

However, you’ll probably want to invest in some minor equipment to give yourself a bit more variety and flexibility with your routines.

So, I’ve put together some suggestions to get you set up quickly and cheaply.

First thing you’ll want to consider is a set of dumbbells. Either get yourself a full set of dumbbells (but that can be more costly) or get a set of Adjustable Dumbbells.

Most of the adjustable types work by pulling a pin out and sticking it back into the unit at the weight you want to use. When you pick it up the pin brings the weight you want, and leaves the weight you don’t want behind.

The only limiting factor I find with adjustables is that if you’re doing SuperSets or SuperCircuits you’ll have to continually adjust back and forth between the weights required for each exercise as you work your SuperSet.

So, if you like SuperSets, then get two pairs of Adjustable Dumbbells so you can move smoothly between the moves in your SuperSet. It costs a bit more, sure … but that’s still not as expensive as a full set of regular dumbbells.

And the best thing about dumbbells is that they can also sub in for almost every single barbell move, so you won’t need a barbell or plates!

Next you’ll want to consider getting yourself a proper Weight Training Bench or something to lie on so that you can do proper chest moves like Chest Press and Flyes.

However, if a bench isn’t in the budget or you don’t have room, then you can still accomplish some of these moves using fitness bands.

Which leads me to my next recommendation: Fitness Bands. A great tool, and extremely cheap. And, you can do almost every ‘at the gym’ cable exercise with fitness bands, including Chest Presses and Flyes as well as Back Rows.

However, make sure you also get a Door Anchor for each weight of band that you buy. I almost went crazy changing the Door Anchor between Fitness Bands all the time and for the low cost each Door Anchor costs, it’s very worth the investment.

Finally, back to my original point: Bodyweight Exercises are very effective. Push-ups, Squats, Lunges and Pull-ups are all great weight training moves that you don’t need any equipment for (except for a bar or a branch or your kids monkey bars to pull yourself up with for Pull-ups). And quite frankly, there’s so many different variations on those moves that you won’t run out of ways to change things up for a while.

If you’re not sure how to get warmed up or do Cardio in a small space at home try jumping jacks, burpees, mountain climbers, mountain jumpers, breakdancers, or squat thrusts.

A SuperCircuit of all of the above for 20-30 minutes will give you a great full body Cardio workout.

Or, for a small investment, grab yourself a Jump Rope. You really don’t need much space to jump rope. I do it in a 6′ x 6′ space with a 7′ ceiling. No problem. I haven’t hit a piece of furniture yet!

Furthermore, it almost doesn’t matter where you live, you can get some outdoor Cardio in.

All you really need is one city block and you can get a fantastic intervals session without ever even having to cross into traffic.

Just sprint for one block segment, when you get to the corner, walk the next block segment, when you get to the next corner, sprint again, and so on and so on around the same block repeatedly for 20-40 minutes. I don’t care if you live in the middle of downtown Manhattan. You can do this anywhere.

There ya go. You’re now set up with the bare essentials for a great home workout for cheap!

Have a fit, fun and fantastic day!
Girlwithnoname

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Hey Gang!! Happy Monday.

I’ve got a great treat for you today, in the form of another awesome guest post from our friend Robert Martin, who created the “Look Great Naked At Any Age” workout system.

He’s living proof that his system works, and works well.

I mean LOOK AT THE GUY!

Robert is almost 62 years old!!

Way to go Robert!! I’m sure you are a huge inspiration to many (like me, for instance! lol)

Anyway, on with the show! You’ll learn some very interesting stuff as well as a great move from Robert today!

Enjoy!

Here’s the original guest post that Robert refers to in his video, if you care to check it out, you’ll learn a great way to do HIIT (high intensity interval training) without any equipment or even having to leave the house: Robert Martin Demos Indoor HIIT – Perfect for Winter!!

I highly recommend that you go check out Robert’s stuff for yourself. Head over here to see what he’s got going on:

Look Great Naked At Any Age

You can shoot over to his blog from there too, and see lots more great videos just like this one.

Thanks again Robert, that was a great demonstration. I’m sure everyone was duly impressed and can’t wait to get on with their handstand push-ups (or at least work towards that goal, cuz that one is not an easy one to accomplish without LOTS of practice!!)

Have a fit, fun and fantastic day!
Girlwithnoname

5723

Hey gang!! How’s life? Mine’s nuts, as always.

The computer dudes think they finally fixed my laptop issues, after spending ALL DAY working on it (again). Let’s wait a while and see, shall we? I’ll believe it when I actually experience it.

In the meantime, I was just wondering if you do squats in your workout routines.

If not, why not? Get at it! No excuses on this one. Squats are an awesome bodyweight exercise that EVERYONE should be doing.

Uh, for you hard core lifters, yes you can do them weighted too, with almost anything really: dumbbells or a barbell or kettlebells or sandbags … you get it, I’m sure. Anything heavy will do …

And if you ARE already doing squats, then good for you.

BUT!!!!

Are you doing them correctly?

Keeping your knees safe?

Sticking your butt out like you’re supposed to?

Have you tested yourself in front of a wall? It’s a great benchmark test to make sure you have your body all lined up right.

Oh, never mind… here… let me show you:

Got it? Good. Moving on.

Here’s today’s Workout Song of the Day:

Nope, no tie in today … just that this is an absolutely KICK-ASS song for weight training.

Man, this guy has a voice that makes me all angry and strong (Weird, huh? … “Hey, do what it takes to get yourself there!!!” is all I can say).

Enjoy.

MIDDLE CLASS RUT – I Guess You Could Say

Seriously angsty, eh? I love this song hardcore right now! It’s pretty new too, and you can grab it at Amazon in like two or three clicks of a mouse, so if this one moves you like it moves me, head over there and grab it for yourself.

That’s it gang. See ya soon. I gotta get back to installing software so I can get my computer back up to speed asap!

Have a fit, fun and fantastic day.
Girlwithnoname

]]> http://www.girlwithnoname.com/2009/12/does-a-bear-squat-in-the-woods/feed/ 9 http://www.girlwithnoname.com/2009/11/turbulence-training-kicks-my-butt-and-it-will-kick-yours-too/ http://www.girlwithnoname.com/2009/11/turbulence-training-kicks-my-butt-and-it-will-kick-yours-too/#comments Wed, 18 Nov 2009 01:49:13 +0000 Girlwithnoname http://www.girlwithnoname.com/?p=2812

Hi everyone!! Hope you’re all having a great week.

I got to thinking about my Bodyweight Workouts the other day and where I got all my great ideas for the bodyweight moves that I do.

We all know by now that I think that the King of Bodyweight Workouts is Craig Ballantyne, but did you also know that when I do my own bodyweight workouts, its usually one of Craig’s Turbulence Training manuals that I dive into for ideas or new moves I might not necessarily think up on my own?

Yup, its a fact.

I don’t know what has taken me so long to get around to doing a proper review for him considering how often I find myself going back to his manuals for ideas.

Shame on me. I hope you’ll forgive me, Craig!!

So, here it is, and long overdue at that!!

Turbulence? In Your Training? Really?

I have to admit, I was skeptical when I first decided to check out Turbulence Training by Craig Ballantyne. I mean, I’ve read a lot of fitness books in my time so what could this one possibly have to say that I haven’t heard a million times before?

So now I stand humbly before you eating my words. This book is outstanding. Heck, I wouldn’t even want to insult it by calling it a mere ‘book’… the thing is a RESOURCE! And an excellent one at that.

Craig has it all figured out and has plastered his vast knowledge about how to burn fat in the most efficient manner possible all over the pages of his Turbulence Training manual.

First of all, Craig makes sure everyone, regardless of your fitness level, is going to understand what he’s explaining in this book. It’s written in no-nonsense, easy to understand language and gets straight to every point, every time.

Craig starts with a comprehensive FAQ section where he addresses almost every question a newcomer to the fitness or nutrition game might have.

Quite a few myths are dispelled in this section, including how much you should expect to lose healthily per week, whether you can expect to spot reduce certain areas of your body, the ‘fat burning heart rate zone’ and many others.

He has a couple of quick sections on how to keep at it when you’re traveling or severely time starved (and aren’t we all?).

There’s a great chapter on nutrition which covers the basics in a way that doesn’t confuse you with ‘macro-nutrient this, micro-nutrient that’ over-analysis. Just easy to understand, easy to follow guidelines that are designed for real life and real living. Simple and clean. Just like your diet should be.

Craig also adds some great information about diet supplements, what they can or cannot do for you and which ones are worthy investments and which ones are just flat out junk.




THEN HE GETS RIGHT INTO THE HARD CORE FAT BURNING CONCEPTS. And trust me, he is a “no holds barred” kind of guy.

He pulls out every heavy duty fat burning weapon he’s got in his arsenal and throws it at you:

…he throws the concept of lifting heavier weight for a lower number of reps at you…

…he throws supersets at you…

…he throws bodyweight exercises at you…

…he throws interval training at you…

..and good for him for doing so… because when it comes to burning fat, these babies WORK!

This is not a program for the faint-hearted, but it IS a program for anyone who is dead serious about fat loss and determined to get themselves in better shape (no matter what kind of shape you’re in at the outset).

The various different workout programs run the gamut, with great solid routines for the beginner, progressing into the intermediate and continuing along to the advanced.

And if you’re already intermediate or advanced, he’s explicit about where you should jump in to get going with the best routine for you immediately.

He’ll leave you with no questions and no second guessing.

He gets into the finer details of cardio including the downfalls of traditional “long, slow, boring” cardio and how to avoid these downfalls.

He explains why interval training is the kind of cardio you should be doing if you’re serious about fat loss and then he provides many interval training workouts for (again) the beginner, the intermediate or the advanced exerciser.

YOU WILL BE BLOWN AWAY BY THE SHEER NUMBER OF WORKOUTS PROVIDED and the explicit nature of the explanations.

He even provides very detailed workout cards that include a version without pictures and a version with pictures, just in case you need a visual reminder once you’re at the gym and ready to go for it.

And for the record, there is no way you will find yourself suffering from boredom with this series of programs either. There are so many different programs included in this book I couldn’t believe it. I mean, the guy just never stops delivering.

Seriously gang, this book is jam packed with a huge quantity of “quality”. You will more than get your money’s worth with this investment in your health.

Just make sure you prepare yourself mentally for some vigorous workouts because the Turbulence Training workouts are definitely strenuous…

…but they WILL get you where you want to go!!

And where you want to go right now, is to check out the Turbulence Training website for yourself:

Turbulence Training

And as always, here’s today’s Workout Song of the Day. I couldn’t find a song about “Turbulence” per se, so I went for something just a little nasty that might stir up some turbulence in your brain.

It’s a GREAT lifting song, chock full of angst!! … grrr … LOVE IT!

THE PIXIES – Gouge Away

Remember, if you love it as much as I do (and I DO love it), pop on over to Amazon now through the buy button on the player widget and grab it.

That’s it for today everyone. Hope you enjoy some Turbulence in your workouts soon!!

Have a fit, fun and fantastic day!
Girlwithnoname

2812

Hey everyone!! How’s your week going? Mine is fan-freaking-tastic (except for the weather, that is!)… I decided to get a little creative today and we’re FINALLY going to answer one of my loyal viewer’s requests to talk a little bit about Plyometrics (Hi Jarret!). I do a (half-assed) demo of some plyometric moves you can do around your home …

So, as you can see by my demos, Plyometrics are mostly bodyweight-oriented exercises. And you guys know what that means!! I’m going to tell you that if you are interested in this kind of stuff, you REALLY should check out Craig Ballantyne’s programs. He really IS the King of the Bodyweight exercise, and that includes Plyometrics. He has tons of these kinds of moves in his book. Please do yourself a huge favour and get his book if you want more tips and ideas about Plyometrics.

Craig Ballantyne’s Book “Turbulence Training” can be had by clicking HERE!

Hey everyone!! A little catching up on what I’ve been up to! Training, training and more training!! I am super duper sore today. And I have a big night tonight too!

Workout Move of the day is not even a “workout” move per se!! Its all about taking gooooood careful care of your body today and your body needs a good warm-up BEFORE you work-out. I demo some great warmup moves you can use anywhere, including in a teensy weensy living space like I have!!

Craig Ballantyne’s Turbulence Training 3 Week Trial for $4.95!!

Hey everyone… today I address a past question about bodyweight exercises. I even put the darn camera down and demo a few for you!! Check it out!

Just in case the sidebar is misbehaving, you can also click here to check out Craig’s book:

Turbulence Training