“21 Day Rapid Fat Blast” Starting June 28, 2010
June 21, 2010
Since I have been back from vacation I’ve been getting a lot of emails asking if I have fast solutions to help with the shrinking the waist, hips and buns area. After all it is officially summer and shorts, skirts, sleeveless tops are all part of the summer fashions. So YES, I have solutions for you and now is the perfect time to fine tune your body so you can look and feel even more fabulous.
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 10 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.
Come join us for the “21- Day Fat Blast” beginning on Monday June 28 finishing on Friday July 16
We meet Monday, Wednesday, and Friday from 7:00 – 8:00am or 9:00 – 10:00am.
**We are also running a twice a week camp the meets on Monday and Wednesday – You will be responsible for another day on your own – (but don’t worry – you will receive a recommended workout to follow.) These are the same times as mentioned above or if you are looking for an evening class – we have that too – 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.
Is Your Booty Ready for Summer?
May 7, 2010
With beach weather imminently upon us, there is no time to waste on fad diets, silly training
programs, or magic pills. The only way to get your booty ready for the bikini or just shorts,
you need to include a resistance training routine that targets those muscles (along with
cardio and a healthy nutritional program of course). Here is a great series to use to get the
booty ready since summer is “calling”. The four movements are the abductors, one-leg stiff leg,
lunge kicks, and the side leg raise.
Exercise #1 – Abductors
The first movement begins by taking the legs out from the mid-line of the body. Like the term
“abduct” – to take away. This is an easy way to remember this term. The opposite muscles and
exercise are Adductors, in which the movement closes the legs in, “adding” to the legs to the
midline.
Seated Abductors target the glutes. Most machines allow you to sit straight up. Try the
exercise sitting straight with the abs pulled into the spine. Open the legs as wide as your
flexibility allows, and return the legs in just about an inch apart from the start position.
This will keep tension on the muscles instead of relaxing after each rep.
Next, lean forward slightly, while keeping the back straight. Reach your arms forward for
balance. Notice the difference of where the movement concentrates on your body.
Both positions are effective, but leaning forward is not used as often, therefore, creating
more of a “shock” to the system.
Use a weight that you can do 20-50 repetitions and repeat for three sets.
Exercise #2 – One-Leg Stiff Leg
Balance on your left foot and keep your right leg slightly bent behind you with the knee about
90 degrees. For more resistance hold a dumb bell in your right hand. Bend at the hips, keeping
the back straight, aim the dumb bell to the outside of the left foot. It will give you a
slight twist incorporating the core for balance.
When standing up, begin the movement with the exhale raise the body up to upright start
position. Remember to keep the abs pulled in toward the spine at all times.
Complete 10-15 repetitions on each side for three sets.
Exercise #3 – Lunge Kicks
The feet should be about two to three feet from the step – depending on your height. Step
forward and place your right foot completely on top of the step (be sure the heel is on the
top), and slowly bend your knee about 90 degrees into the lunge position. Be sure your knee
stays above the ankle and your shoulders stay above your waist – no leaning forward.
Push off the step with your right foot and lift your leg to horizontal while keeping your knee
straight.
Return your foot to the start position. For more of a challenge you can hold dumb bells in
your hands.
Complete 12-20 repetitions on each side for three sets.
Exercise #4 – Side Leg Raise
Begin with the hands flat on a bench and your shoulders directly over your wrists. Place your
left leg directly under your left hip and extend the right leg out to the side lightly
balancing the right toes on the ground. Keep the abs pulled in towards the spine.
Lift the right leg to horizontal without shifting your weight to the left, bending the leg, or
using a kicking motion. If you cannot lift it as high as horizontal with a straight leg, then
lift the leg about 45 degrees or as high as you can. Squeeze the glute muscles. This should
feel like a burn in the booty!
Complete this for 20-25 repetitions for three sets.
These exercises should be done one right after the other and repeat each exercise for three
sets. Do this once or twice a week for the next four weeks, and you are sure to have your
booty firm, lifted, and ready for bikini weather!
“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.
“Shape Up America Campaign”
March 15, 2010
The Shape Up America Campaign
30-City Tour To Fight The Obesity Epidemic
We will be posting the videos from the event on Wednesday March 17th – so be sure to check back and enjoy the show!!
The City Council of Los Angeles has granted Michael Torchia’s declaration to make the week of March 14th, 2010 an Annual Holiday called “Health and Fitness Week” in the State of California. Mayor Villaraigosa will personally be awarding the honor to Michael Torchia at the launch of the Shape Up America Campaign 30-city tour. This monumental occurrence is only the first stepping-stone to creating awareness of this dangerously growing epidemic of obesity taking over our country.
Los Angeles, CA – Michael Torchia, founder of Operation Fitness, will be launching his Shape Up America Campaign 30-city tour with a free Health and Fitness Event at Pershing Square Park in Downtown Los Angeles on March 14th, 2010. Sinbad will act as Master of Ceremonies for the Awards portion of the event honoring Governor Arnold Schwarzenegger (Health Advocate Lifetime Achievement Award) and Cesar Millan (Animal Health Advocate Achievement Award). Bodybuilding.com will also be auctioning off a rare piece of equipment from the historical Muscle Beach that has been signed by the legends of bodybuilding at the Award Ceremony. The proceeds will be donated to Governor Arnold Schwarzenegger’s After-School All-Stars Organization.
This monumental event will feature Laura Mak and the Groove Attack Dancers in a dance performance/fashion show highlighting Mak Attack Fitness Wear. This high energy routine will be spotlighting “Jonsie” and Monika along with Laura Mak, and completely entertaining for the whole family. You will be on your feet ready to move as the show and music will leave you inspired. In addition, you will be able to see some fantastic Mak Attack Fitness Wear that is made with high quality fabric, energizing colors, yet functional for the day to day activities of the busy women.
Be sure to check out the free health screenings, fitness demonstrations for children and adults, nutrition lectures, healthy cooking tips/food preparation, athletic competitions, an obstacle course challenge, boxing classes and martial arts demonstrations, Pilates and yoga classes, chair and table massages, pet health seminars, pet fitness demonstrations and dog obedience training. The Airline Owners and Pilots Association (AOPA) will also be setting up a flight simulator for the kids to use at the Shape Up America Campaign event in Pershing Square Park. In addition, Craig Fuller, CEO/President of the AOPA is creating a teen entrepreneurship pilot program, so kids can learn to become pilots at an early age.
The Shape Up America Campaign is designed to increase daily physical activity and healthy eating through education by means of programming, physical infrastructure improvements and city policy changes across the nation. The campaign targets all segments of our communities, including schools, city government, civic organizations, community groups, businesses, and other people who live, work and play in America. The goal is to show people how they can create fun, simple ways of working out, along with participating in stimulating activities at home, at the office, in a park or even in the wilderness. In addition, pet owners will learn innovative ways to get their pets in shape and on a healthy track with proper nutrition and sensible exercise.
Special guest appearances include: Bill Germanakos, the winner of the “Biggest Loser” (lecturing), Scott Mendelson (world renowned strongman who will bench press over 1000 pounds), Laura Mak (Internationally recognized fitness expert and Lifestyle Fitness Coach), Renowned Doctors, Fitness Experts, Holistic Practitioners, Pro Athletes, Bodybuilding Champions, and Celebrities from the entertainment industry.
Health organizations who have already joined forces for the Shape Up America 30 City Tour include: The American Diabetes Association, The Alzheimer’s Association, The National Fibromygalia Association, The Liver Foundation, The American Red Cross, The National MS Society, The American Heart Association, and The American Cancer Society.
For additional information on Shape Up America, send an email to Laura@MakAttackFitness.com.
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