Outdoor Training Routine Made FUN!
July 13, 2011
It’s summer time and hopefully you are out and about enjoying the summer weather, beaches, and parks. This is the perfect time of year to take advantage of nature and a moment to step away from the gym.
Here are three key points to remember when you are exercising outdoors. First, carry a water bottle with you to not only keep hydrated, but you can also use it for a light resistance weight. You can do curls, triceps, shoulder raises, and many more exercises while you are walking with the water bottle.
Second, be sure to exercise earlier in the day or later in the evening after the hot temperatures have cooled down. This will prevent over exposure to the suns most harmful rays during the day. In addition, you will stay cooler and therefore have more energy for exercises.
Lastly, be sure to use a sunscreen, even if you don’t think you need it on the off hours. A sunscreen of about 30-50 will be enough. Anything more than 50SPF will only protect you about 2% more according to research reviewed by skin specialist Doctor Weiss.
Here is an outdoor circuit training that I just enjoyed today. Bring a stop watch, heart rate monitor and your water bottle.
Warm-up 5 minutes of brisk walking
20-30 pushups on bench
2 minute long stride walk
50 squats on picnic table bench (add a body resistance squeezing bicep curl for more benefit)
2 minute brisk power walk
20-25 dips on bench
2 minute long stride walk
15 lunges on each leg, with foot up on step
2 minute brisk power walk
20 (each side) side leg kicks over a waist high object (done for speed and accuracy) stretching the same arm out squeezing the triceps
2 minute long stride walk
30 second Side plank balance on each arm
2 minute brisk power walk
15 traveling Plie squats on each side
2 minute long stride walk
20-25 dips
2 minute brisk power walk
50 your choice abdominal exercise
5 minute long stride walk
5 minute stretch
You can complete this in about 30 minutes depending on how quick you are with each interval. I burned just over 300 calories according to my polar heart rate monitor watch.
Have fun and enjoy the outdoors!!
Photography by Thomas Oed, of Impact Image Photography
Fit Ball Ab Routine
June 20, 2011
The fit ball is not only my favorite ab accessory, but also I believe it’s the most effective tool to use to tighten the belly, shrink the waist, and develop that six pack. (Remember this only works along with your healthy eating and cardio programs.)
Here’s how to safely and effectively get started using the fit ball for your ab routine. Begin sitting upright on top of the ball. Roll your body forward so the ball is on the lower back. The feet should be shoulder width apart and the knees bent about 90 degrees. The hands are placed behind the head to support the neck. The elbows should remain out to the sides so the hands are not tempted to pull on the neck. (If the neck is pulled is can strain the neck and it will take all the work off the abdominals. No one needs to have strong “neck-ups”.)
To work the Rectus Abdominis, which is the long ab muscle that attaches originates at the pelvic bone and inserts at the Xiphoid Process (the area where the ribs meet in the middle). Place the hands behind the head and leave the elbows out to the sides away from the ears. On the exhale begin to lift your body at an upward angle feeling the abs pull in towards the spine. Repeat this for 20-50 reps.
Obliques are another muscle group you can target on the fit ball. These are the diagonal abdominal muscles that help your body twist and also keep that tiny waist in tack. Using the same start position as the regular crunch, on the exhale lift your left elbow up as if you are reaching the elbow up towards the sky, (not over your body), and just above your right shoulder. Inhale to release your body down to almost a flat position. Instead of letting the body totally relax, keep tension on the abs by keeping the shoulder blades off the ball. Repeat on the other side by lifting your right elbow up as if you are reaching the elbow up towards the sky and just above your left shoulder. A common mistake is to twist over too far and not concentrate on squeezing the ab muscles in toward the spine. Repeat this for 20-50 reps on each side.
One combination I like to use myself and with my clients is the “four count crunch”. The first crunch is to the center, the second lifts up to the right, the third lifts to the center and the fourth lifts to the left. It is four crunches for the price of one! Repeat this series for 10-20 reps which will give you 40-80 crunches. You can also do it in three’s where you crunch right, left, and center. Repeat this series for 20-30 reps which will give you 60-90 total ab movements.
If this begins to feels easy, change one of the following variables. You can vary your speed by doing 10 fast and 10 slow. Try holding a dumbbell in one hand keeping it right above the chest, while the other hand stays behind the head to support the neck. Lastly, you could try doing two crunches up and two crunches lowering. These are smaller movements taking you two steps to lift the upper body and two steps to return to the start position. These variable changes will work for both the regular crunch and also the oblique lift.
Enjoy working your way to a strong core, healthy body, and slim waistline!
“Luscious” Legs workout
May 29, 2011
This was one of my favorite contest training days, and here is an actual workout I used to practice. You will have to decide what a challenging weight is for you to use. You can see the repetitions are higher on all of the exercises.
Each group that is placed together is a superset of two or three exercises. This entire workout should be done in 30-40 minutes. This targets all parts of the legs including the glutes, hamstrings, and quads. The interval training is mixed together is strengthening, plyometrics, and flexibility.
Enjoy these 9 “Kick Butt” exercises!!
3 x 30 Abductors
3 x 30 Adductors
3 x 20 (each leg) Walking lunges
4 x 20 Weighted jump squats
4 x 30 Mountain climbers
4 x 15 Leg curls
4 x 30 Wide stance Leg press
3 x 15 leg extensions
3 x 1 minute each leg, step ups on bench
Be sure to leave a comment and let me know how you feel after this luscious leg day! 
Spring into an Upgrade for Fitness Training
March 24, 2011
There is so much fitness training information out on the internet, magazines, and books that sometimes it can be overwhelming in what to know is really the right program that is best for you. Well, know this, the best programs are the ones we stick to for at least four weeks. That is how long it takes to create a habit. Then from there it is ok to change a few variables and upgrade your fitness training. For example, you may have gone through different seasons of exercise and fitness workouts. I certainly have. Here are just a few periods of life where I challenged my body and mind depending on my specific area of athleticism. Each one was important for that time in life. You just need to figure out what phase of training you are in to then find and execute the fitness plan.
I have gone through many phases of fitness training during my 21-years of weight training. It began years ago in high school, as “strengthening” exercises for my weakened back due to the excess hours of competitive elite level gymnastics. My gymnastics coach gave me the foundation and proper form for Olympic Lifting techniques which interested me enough to compete int that sport. I enjoyed the challenge so much that I competed in Olympic Weight Lifting and won at the state and national level in this sport.
Next, my body was trained in a more targeted way according to the sport. In college, I trained more “sports specific” – a routine that would be applicable for me as a collegiate gymnast. (Right now most of the conferences just had their championships and are moving on to Regionals and then NCAA Nationals, so all the current television coverage is making me quite nostalgic.) The weight training as an elite and collegiate gymnast was quite different that what I did to become a widely recognized top IFBB Fitness Pro.
For the following several years, I trained for health and physique. The longest phase was training for Fitness competitions, another completely different type of sports specific training. The training strategies for a IFBB Fitness competitor are different than that of a figure or bikini competitor. As a fitness competitor, not only do I have to display a perfectly well toned body, but I also have to have the energy, endurance and explosion for the routine round. This round is full of gymnastics, strength moves, flexibility holds, and lots of high acrobatic jumps. By keeping a regimented training program, it catapulted me to the top ranks as a fitness athlete.
Lastly, I am now training for health, wellness, and overall balanced lifestyle. I must say, after all those intense years of training, this is now pleasantly my favorite phase. It includes a wide variety of activities including dance, yoga, full body conditioning, interval training, beach volleyball, biking, rollerblading, and even pilates. The versatile array of activities keeps my body challenged, my mind stimulated, and my spirits engaged joyfully.
Since I have such a full spectrum of activities that I engage in, there are a few tools that I am a huge fan of using so I can track my workouts. Typically I always have my polar heart rate monitor. The heart monitor tells me how much time in each target heart zone, calories used, average heart rate, and the highest heart rate. This type of information is especially important to track during your fitness program. It will help you gage when you are working too hard, or in some cases not hard enough. Remember you want to burn calories and that is best done by keeping your target heart rate in Zone 3 and Zone 4.
In addition to my heart rate monitor I use my Caltrac. This is one of my favorite tools because it tells me not only the calories that I use when I am exercising but also during my day to day activities. The Caltrac is worn on your hip and has a tiny computer chip that is set to your parameters according to your height, weight, sex, and age. There is a cardio setting and a weight training setting that you can click into. The really cool thing is you can wear this during the day to see how many calories you burn during your “lifestyle activities”. So many times I have clients that say, “I am so busy during the day, I can barely get it all done.” This tool will really show you if you are busy sitting all day and not burning many calories, or if you are busy on the move and really using calories. It is your reality check on your hip.
Lastly, and my new favorite toy is the GymBoss Interval Timer. This tiny timer that can snap on to your top or your hip can be set to your specific interval periods so you know exactly how long you are training. The work periods and rest periods are crucial during different interval training sessions and with the GymBoss you can be absolutely accurate, giving your body the most bang for the minute!
So, no matter what training or fitness phase you are in your life, the most important part is to get moving!! I hope you find these suggestions and tools helpful. If you are stuck in the same routine try to “intensify” your work outs by adding anaerobic training (short intense bursts of large movements). You can increase the intensity for 30-seconds up and two to four minutes rest. Notice the difference in your endurance, energy, and body shape changes. Keep exercising, train hard, and continue to challenge yourself.
“21 Day Rapid Fat Blast” Begins Mon June 28, 2010
June 27, 2010
Today is the last day to register for the “21 Day Rapid Fat Blast” – It starts tomorrow!
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 and improved “21 Day Rapid Fat Blast” program starts Monday, June 28th and the best part is that the 21 day program is discounted to only $197 and INCLUDES a 21 day meal plan program.
We are also offering you a special rate – if you bring a friend you receive $50 off your fee. Bring two friends and your becomes F*R*E*E!! I know it is ridiculous. But it is summer time and I want to help you and your friends get in the shape you want to be. Besides, isn’t it fun to workout with your friends? Somehow it makes the time fly!!
The only catch is that the camp is filling up and we can only take on 5 more participates. So if you’re ready to fit into your short shorts, skinny jeans, or that fabulous bikini then be sure to register now. If you are ready 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 Blast” 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.
**Class meets Monday and Wednesday – You will be responsible for exercise another day on your own – (but don’t worry – you will receive a recommended workout to follow.)
Again, class is- Monday and Wednesday from 6:00-7:00pm.
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.
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