Why You Should Be Doing HIIT for Weight Loss

High Intensity Interval Training (HIIT).

One of the BEST things you can do for weight loss, hands down. Ladies, if you want lean arms, a slim waist, and a round butt – this is the way to get it. Steady state cardio has its place, and once a week its an amazing boost in calorie burn. But if you’re short on time or short on attention try out a few of these HIIT options.

What you need: 20 mins. (seriously, no equipment required – don’t make this more complicated than it needs to be)

               warm – up: 2.5 mins walking (if on treadmill pace 3.8mph)

               alternate running and walking 1min on, 1 min off. (7.0mph, 4.0mph)

               cool down: 2.5 mins walking

*Note: You’re walking pace should be enough to bring your heart rate down but should NOT be leisurely. This is not a stroll in the park, if you only have 20 minutes you had better be WORKING.

                 Don’t have a stopwatch? Use your phone – everyone has one of those.

                 Running streets? Trying sprinting 1 block, then walking 1 block for 20minutes.

     Keep in mind the goal of HIIT is to increase your heart rate very high, quickly bring it down, and then kick it back up again. The constant changing in heart rate boosts your metabolism, and not only burns more calories while working out, it also triggers the after-burn effect also known as EPOC. 

     EPOC (excess post-exercise oxygen consumption) was made popular by weightlifters. Although weightlifting usually burns less calories than cardio during the act, your body continues to burn extra calories for up to 24 hours post exercise as your muscles heal and recover. Hence the appeal. This is also why ladies, you should be lifting weights – often.

But for now, back to HIIT. Because honestly, its the shit.

What you need: 15 mins and a jump rope

Jump rope for 1 minute then rest for 1:15 minute and repeat. Easy peasy. 

     There are SO many options for HIIT. Grab your dog – if you don’t have one, get one. It’s    a great excuse to exercise and their mans best friend – duh.

On a Machine: 30 mins (Arc Trainer, Spin Bike, Stair Master, etc.)

Choose a cardio machine of your choosing and alternate resistance (or speed). You can do anything from 20 seconds high to 20 seconds low or 2 mins high, 1 minute low. You should be pushing to your max effort for the high phase and only stay low for as long as it takes your heart rate to recover (a good cue is once you have control of your breathing). Everyone will be different on speed and recovery, but make sure you are continually working. 

     HIIT should not be complicated! It’s a great high calorie burn activity, that doesn’t take a lot of thought. Just watch the clock!  As your recovery becomes more efficient, start to shorten your rest times. Dropping from 1 minute to 45 seconds, then 30 seconds, then 15 seconds. As long as your heart rate is coming down and boosting back up, you’ll get killer results. Keep in mind the more intervals you complete, the more calories you burn during AND after – so if you have extra time, USE IT!

Have more ideas for HIIT? Share your favorite workout in the comments, I’d love to see what you come up with!

Ready. Set. Go!

Till next time,

   XO RFM

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Secrets From Your Trainer

I will say this out right, being a Personal Trainer is not a glamour job. Yes, I get to wear yoga pants and a sports bra all day, every day. Yes its insanely comfortable and makes my butt look great #truth. But, we work when everyone else doesn’t – which may mean 5am AND 9pm day after day. We eat when we have breaks. And we LIVE based on our clients. So before you decide to work with a trainer, I want you to think about a few things first..

The Results are Outside of Your Sessions: 

You may work your butt off in our sessions, but you can’t get results in 3 hours/week. Listen to the insights I give you, track your calories every damn day (yes even if you had 7 cocktails), drink your water, and get your exercise in. If I tell you to get 3 days of cardio in on top of our sessions, you damn well better get that cute ass on a treadmill 3x/week. I only want success for you, and every time we check in and you didn’t do what I asked, I’m just as heartbroken as you are. We have goals together. And I want you to get there, maybe even more than you do. So listen to what your trainer has to say, learn from them, let them push you and hold you accountable, and thank them for completely changing your life.

Late Cancellations: 

If you don’t show up for your session, I don’t get paid. This is a business, and if you cancel last minute because you skipped lunch and now have a headache, not only do you not understand proper fueling but I miss out on the money and time. And trust me, I value both greatly. We all have things come up, but if you are going to make the decision to work with a trainer, please be respectful and treat it like the business transaction that it is.

 

I Don’t Have Time to Get Sick: 

When I work I get paid, when I don’t work I don’t get paid. If you get me sick, you can plan to pay my rent. It’s not that I don’t love to see you, and I LOVE the devoted clients who want to show up even when they are under the weather. However, I do not want your germs, and what I really want is you to get better so that you can kill it in your next session. So next time, take a rain check and come back when you’re 100%. PS. That doesn’t mean skip your session and run for comfort food. I’ll be checking in.

Keep Your Cellphone in Your Gym Bag: 

If there is a chance of emergency I am more than happy to hold your phone during the session. Otherwise, leave it in your bag. You only have a certain amount of time to get through the workout and you should be pushing as hard as possible. That leaves no time for texting, work emails, or selfies.

But don’t forget to check in after your workout and hashtag #realfitnessmaven 🙂

Injury versus Soreness: 

If you push yourself to injury, we both lose out. So please, communicate with me. I don’t know everything that’s going on in your body. If something doesn’t feel right, if it hurts more than usual, or you have ANY sharp pains – stop. And listen to your body. Sometimes they are quick fixes, sometimes not. But I’ll let you in on a secret, your body is ALWAYS right. So listen up.

Find a Trainer you LIKE: 

I can’t tell you how many odd matchups I see on the training floor. Find someone you actually get along with. Not only will it make the experience more enjoyable, you are more likely to put trust in that person. In one hour session, you’re trainer could act as your therapist, your best friend, your worst nightmare, push you out of your comfort zone, and potentially make you throw up (sorry it happens). Do you really want to do all of that in front of the hot male trainer? Or would you rather have a girlfriend there to push you, encourage you, and tell you when your ass looks great (and it not be awkward).

Shoes:

Go buy a new pair of cross trainers right now. I guarantee you need them. And I know you have been putting it off. Just go do it. Right now.

Listen to Your Trainer: 

They are a wealth of knowledge! You are paying your trainer for their TIME, SUPPORT, and KNOWLEDGE. Not to count reps. Ask questions. Listen to instructions. Practice form. Learn WHY. Implement. And get ready to CHANGE YOUR LIFE. Take control of your body, and feel sexy doing it.

I hope you don’t look at this as a trainer vent session. I invest A LOT of energy into my clients. I crash through the downs, and celebrate the ups. And I show up every single day. So all I ask is that you openly communicate, and show up ready to kick some ass!

Till next time,

XO RFM

 

If you have any questions regarding this post, please leave a comment below and I will respond personally!

6 Things to Change TODAY to Jumpstart Your Weight Loss.

How many of us have been “saying” we’ll start working out and eating better but haven’t really made it a priority?

Or maybe you’re frustrated with your lack of results, and those donuts someone brought to the office are looking pretty damn delicious.

Don’t give up! You, yes YOU, are strong enough to overcome this challenge and the next one. Let’s be honest, weight loss is a long, slow and frustrating journey. Shit sucks. But the payout is TENFOLD! Not only will you look amazing, you’ll have more energy, less cravings, better sleep, glowing skin, and be able to rock any outfit you choose. Plus all of the internal health benefits such as reducing inflammation, reducing the risk of diabetes, heart disease, and stress.

So lets talk solutions. I want you to implement these 6 items today and lets get your weight loss back on track. Because…goals. #weddingfit

1. Drink more water.

      If you think you’re drinking enough, you’re not. You should be drinking at least 100oz of water each and every day. Measure it! You’re body can survive 2-3 WEEKS without food, but only a few days without water…theres a reason. Your body is approximately 60% water, and it effects kidney functions, temperature control, respiration, and cell function just to name a few. If you sweat (releasing water) and don’t replace it, eventually you’re body will start to protect itself and retain water…which for you means no weight loss, and even potential weight gain! Noooo.

Bored with plain water? Try adding fresh fruit, mint, cucumber or drinking sparkling water instead. Now go chug some water!

2. Start every day with warm water and lemon.

     Don’t even get me started again on the benefits of water (see above). However, studies have shown that drinking warm lemon water first thing in the morning not only rehydrates a fasting body, but helps to jumpstart your digestion while efficiently absorbing electrolytes, and boosting your immune system. Umm okay? That sounds worth it right? Right!

3. Increase the cardio!

     Increase your cardio by 20 minutes each day. Whether its power walking, sprints, running stairs, or a steady state jog. Cardio burns an insane amount of calories while performing it.The benefits of cardio are endless, but the extra calorie burn is almost always enough to break your plateau. And if you’re just starting you’re weight loss journey this the perfect place to start. 

4. Get 8 hours of sleep.

     You should be getting a minimum of 8 hours of sleep each night. The more intense your workouts and calorie reduction the more you need. I cannot put enough emphasis on the importance of a well rested body. It will help with weight loss, hydration, muscle recovery, fatigue, and stress. Tonight I want you to set your bedtime and stick to it. Rest could make all the difference.

5. Cut calorie consumption by 8pm.

     Consuming calories within a few hours of bedtime makes it harder for your body to put those calories to use, and oftentimes they go directly to fat throughout the night. Get all of your calories in between 8am and 8pm allowing for 12 hours of fasting while cutting calories. This is will not only naturally improve your calorie distribution throughout the day. It will help your body focus less on excess food and more on recovery through the night. Plus you’ll most likely sleep better. whoop!

6. Increase protein intake.

     Focus on increasing your protein intake with each meal. Aiming for 15-20grams of protein at each meal, and 5-15grams with each snack. Protein is the main fuel for muscle recovery, and also increases your satiety making you feel fuller longer.

Try implementing all 6 of these changes everyday for the next two weeks and then comment below and let me know what changes you’ve noticed. I can’t wait to see how the next two weeks go!

As always feel free to comment with questions or shoot me an email at coachalysaboan@gmail.com.

Until next time,

XO RFM

How to set SMART goals.

Lets be real, every one of us is guilty of setting completely ridiculous goals. If I eat carrot sticks and drink lemon cayenne water nonstop for 3 weeks, and run 10 miles twice a day…I can lose 35lbs before… wait, what?

Don’t let those crazy fad diets promising to drop 10lbs in 10 days fool you. Losing weight is HARD WORK. And losing weight too fast can lead to more problems than a few excess pounds. Its important you have a realistic grasp on how long it will really take to accomplish your goals before you get started. Otherwise you’ll be pissed off, hangry, and polishing off your second bottle of wine before your two weeks in.

So first lets talk what is realistic when it comes to weight loss? In general, females can aim for anywhere from 1lb – 2lbs/ week when actively cutting calories and exercising frequently.

(But, thats a huge range! How do I know what to expect?)

Every woman is different when it comes to weight loss. It depends on how active you are, what your resting metabolism is (don’t worry we’ll get there), how many calories you’re consuming, how much muscle you have, and even hormone levels.

You know that special week once a month that makes all of us crazy bitches?? Yeah, don’t expect to lose much that week. Depressing right? I know.

(SO I crave chocolate, wine, and carbs like a bat outta hell and even if I resist I STILL wont lose weight, because ..hormones? ugh. #somuchhardertobeawoman #remindyourfiance)

But don’t worry! There are women every day succeeding in the fat loss struggle and I’m here to teach exactly how to be one of them! Just don’t think it wont come with some serious sweat and burpees. So lets talk goals. Even better, lets talk SMART goals.

What is a SMART goal? SMART is an acronym created by who knows, but its used in the fitness community ALL THE TIME. Why? Because it works. SMART stands for –

S: Specific

M: Measurable

A: Attainable

R: Realistic

T: Timely

Every time you set a goal for yourself, I want you to make sure it fits this criteria. Don’t set yourself up for failure, in the fitness world, things move at a snails pace. But long term results achieved slowly and consistently will be much more a life-changer, than crash diets.  It’s important to create a LIFESTYLE that you can maintain forever. PS. If you’re looking for a quick fix, you can stop reading now. It ain’t happening here girlfriend.

So lets say your goal is to lose 10lbs. Good goal right? Raise you’re hand if you would like to lose 10lbs (do it…*raises hand*)

So lets make it SMART. “I want to lose 10lbs in the next 3 weeks for my sisters wedding.” Not quite. For one, it isn’t realistic for most.

Remember healthy weight loss is between 1-2lbs/week. Aiming for anything more than that is too hard for your body to maintain. Creating a calorie deficit too low will leave you fatigued and lacking results. Not good.

How about, I want to lose 10lbs over the next 7 weeks at a rate of 1.5lbs/week. To achieve this I will do 3 days of cardio – 30 min HIIT, along with 3 days of strength training split upper, lower, and total body for 35 mins each. My caloric goal will be 1500 cals/day.

So is it SMART? You bet.

Specific: 10lbs

Measurable: Scale – 1.5lb/week

Attainable: Most definitely – leaves wiggle room for some wine

Realistic: Do you have 10lbs to lose?

Timely: 7 weeks.

Whew! I feel good. Now pick a goal, and make it SMART. Post your goals below so I can check them out!

Until next time, 

   XO RealFitnessMaven

It’s actually happening..

So you’re getting married…like soon.

And you haven’t been to the gym once. For one the biggest days of your life?! ….Shit.

Yep, you’re screwed. Time to start that lemon water diet your girlfriend told you about. WRONG.

First of all, just a quick note here, the human body cannot sustain on lemon and water. It’s impossible. It’s not that I don’t want it to work for you, really. Its just physiologically impossible.  You need nutrients, minerals, CARBS. So lets try a different route.

How about someone to teach you what to eat and when, someone to push you to burn the fat and tone your muscles? How about someone to hold you accountable and kick your ass into high gear to get wedding day ready? You guessed it, that’s where I come in. As a NASM Certified Personal Trainer specializing in brides-to-be, I can teach you how to get in the best shape of your life, and drop 1-2 dress sizes BEFORE the big day! You still have time for alterations right? 😉

Complete the application below to set up your initial consultation and learn exactly how we’re going to get YOU WeddingFit!

PS. Lazy brides need not apply. This opportunity is reserved for badass brides-to-be who are ready to not only rock their wedding dress but want to kill it in their new honeymoon bikini!

XO RealFitnessMaven

Click the link WeddingFit and submit a contact form today !

So, why a blog?

Some of you may be thinking, sooo why a blog. You’re appealing to brides to be, what do you need a blog for? Why does anyone start a blog? Obviously with the intention of making millions in passive income with minimal to no effort.

Just kidding.

Although increasing clientele is a main driver of this blog (no bullshit here),  I also wanted a place to let my personality shine (well, hopefully it shines). If you spend a lot of time online, which nowadays who doesn’t, you’ll notice there are a lot of scams.

False promises.

Overly priced services.

You get it.

Even with that, studies show that two thirds of online adults shop online AT LEAST once a month and that’s only in the US.  How many of you have bought a service online? Raise your hand right now  because EVERYONE is online. Looking at wedding invitations, buying center pieces, selecting a personal trainer…the online industry is dominating. Besides over half the population survives off of Amazon Prime.

Ummm…I can get mascara, dog food, AND those hot booties all with 2 day shipping. #worthiteverydamntime

So how do you decide who you can buy from and who to trust?

You read reviews. You talk to friends. And then you go with your gut. Guess what makes that process easier – when you can relate to someone. And if you don’t know anything about me, how can you relate? And why would you want to buy my services?!  I’m here to change that!

If you’re purchasing a service, you choose the person you LIKE. The person who makes you laugh, cry, and want to drop and do 50 push ups right then and there! Not that you actually do that, obviously, but the motivation is there…we’ll get to the actual push ups later.

That, ladies, is what I am hoping to accomplish, ideally with more laughing than crying, and a lot of actual push ups.

Now I’m not saying I will share every detail of my life in this blog. Trust me you don’t want that, I spend a lot of time fawning over my dog. However, I am hoping that my followers will start to get to know ME. My training style, my no bullshit attitude, and my raw passion for helping women to feel radiant and confident on one of the most important days of their lives. With that said, 

I promise to be real.

To provide information with honesty. 

To push you to be your best.

And to be there for every drop of sweat, crazy in-law, and f-bomb along the way.

If this isn’t your style don’t worry, I won’t take it personal. If it is, swap your stilettos for cross trainers and fix your lipstick – we’re about to kick some ass and get you WeddingFIT.

XO RealFitnessMaven