“21 Day Rapid Fat Blast”
April 26, 2010
I’ve been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area.
While there is no quick fix (I don’t care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat blast program that’s right up your alley – if you want fast results.
You probably know that our boot camps are pretty much full, but we do have room for another small group so I thought I’d let you know that my NEW 21 Day Rapid Fat Blast program starts Monday, May 3rd and the best part is that the 21 day program is discounted to only $157 and INCLUDES a 21 day meal plan program.
The only catch is that the camp is almost full and we can only take on 12 more participates. So if you’re ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Blast Bootcamp.
Here’s how to register:
Just email us at Laura@MakAttackFitness.com and let us know that you want in on the 21 Day Rapid Fat Loss Bootcamp and we’ll get you all dialed and ready for Monday! Or just give us a call at 310-281-1976.
The fact is not all boot camps are created equal. Here are a few reasons why Mak Attack’s “21 Day Rapid Fat Blast” Boot camp is the best.
Laura Mak and her coaches provide:
- Both life experience and fitness expertise to each client they work
- A physical assessment for each client, and follow up assessment
- Programs geared around the assessment findings – so you see RESULTS
- Each session about the client – and not the instructor
- Safe and smart coaching – not just counting and whistle blowing
- Progressions and regressions for each movement
- Improvements and progress for each client
- Focus on achieving results and not just a work out
- Fun for the clients during each session
- Answers to nutritional questions and offer guidelines that impact results
We differentiate ourselves by our focus, which is YOU, and the results YOU want.
Come join us for the “21- Day Fat Blast” beginning on Monday May 3 finishing on Friday May 21
We meet Monday, Wednesday, and Friday from 7:00 – 8:00am or 9:30 – 10:30am.
Class size is limited so reserve your spot now by registering. You can send an email with your contact phone number and the best time to reach you – mornings or afternoons. Laura will personally call you to set up your Pre- “Get Fit – Stay Fit” consultation.
The first 10 registrants will receive a special gift of a gift certificate for Mak Attack Fitness Wear, Mak Attack Personal Training, Mak Attack Nutritional Guidance Package.
Jump into Plyometric Training
April 19, 2010
The first documented plyometric training originated from Soviet coaches. It was developed in the middle of the last century with the main purpose of increasing the rate of force for highly competitive athletes. Plyometric training is not a type of training used to get into shape. Researchers recommend weight training for about 6 weeks consistently before beginning a plyometric training routine.
Plyos, consist of a variety of jumping, bounding, rebounding, sprinting, and hopping. This is an anaerobic activity, which means it is done without oxygen. One round can be done in a time frame of 5-60 seconds. The rest and recovery time in between is longer because of the intensity, approximately two to three minutes, or until the heart rate returns to slightly above normal.
Some of my favorite plyometric exercises are step-ups, pop squats, and lunge jumps. Step-ups can be considered a bounding exercise. These can be done on a bench or a step. The exercise begins with one foot on the top of the bench. The other pushes off of the floor as the leg on the bench extends to a straight leg, and then the bottom foot returns quickly to the floor and repeats. This exercise can be done for time or for repetitions. Repeat this on the other leg. Depending on your condition, you can immediately begin the second leg, or if you need to take a short rest in between legs, you may do so.
Pop squats are both a rebounding and a jumping exercise. This is one of my favorites because it feels so great on the glutes. Begin with your legs wider than shoulder width and the toes may be slightly turned out, 45 degrees or less. Bend the knees to begin the jump and then explode as high as you can and land with your feet together. Then immediately jump your feet out to the start position. Continue to repeat this for either repetitions or time.
Lunge jumps are also a rebounding and a jumping exercise. Begin in a lunge position. After descending, jump as high as possible while switching the feet, land with the other foot forward and descend into the lunge. Immediately jump from the low lunge position into a high jump switching the feet. This exercise can be done for repetitions or for time. Be sure to allow recovery time in between.
Plyometrics are a great conditioning exercise for those who have been training. They can take you to another level. Enjoy the challenge and the new addition into your workout and see how the body changes both internally and externally.
Make Healthy Choices by using Long-Term Thinking
April 13, 2010
I am sure you have heard there is no “quick fix” in health and fitness or there would already be a Patten on the “Magic Pill”. According to researchers from Kansas State University, people who use long-term thinking have a greater capacity for implementing healthier behaviors and choices than those who rely on short-term solutions.
In a study printed in the journal Personality and Individual Differences, researchers discovered how people’s perceptions of time correlate with health behaviors, and which measures of time best predict those behaviors. The recipients were given questionnaires to complete about long and short-term thinking around current health behaviors like smoking, nutrition, and exercise habits.
The results showed the people who were more short-term thinkers preferred instant gratification and engaged in less healthy behaviors regularly. Those participants who understood the future benefits or rewards of present decisions were more likely to participate in healthier behaviors.
Long-term thinkers have a tendency to evaluate the effects of their current behavior on future situation and make insightful decisions. If a person is thinking ahead, and how the results of their choices now will affect them later, they will be able to ultimately make a better decision for themselves.
When I am working with a client, new or old, I have to know what they want to get out of exercise. I ask both short and long term goals of exercise. This way I can tweak the program to meet their needs. It often engages the client to take a moment to really decide what is important to them.
Here are a few ways to promote more long term thinking in healthy living:
1. Instead of allowing yourself to make impulsive decisions, ask yourself a few questions first, such as, “How this will affect you tomorrow or next week”. This is especially applicable with food tendencies. Many times we think we have to eat something because of an urge, emotion, or lack of planning. By taking a moment to think what is really important in the long run, a smarter decision can be made that you will feel good about.
2. If you have many short-term thinking friends, they will not help you become more long-term thinker – “Birds of a feather flock together”. You don’t have to lose your friends but try to be conscious about those who are short-term thinkers, help them make long-term decisions. Include more long-term thinkers in your circle of friends.
3. Delay an impulsive decision with time. Do you really need to have another serving of food because you are hungry or is it just because you think you are hungry? Give yourself ten minutes to decide if this craving
is really necessary. This is a way of practicing delay of gratification, and a way that short-term thinkers cane more effectively evaluate the influence that current behaviors have on future outcomes.
What are some ways you incorporate your long-term thinking in your daily lives as it relates to health and fitness decisions? Please leave a comment.
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