Tag Archives | HIIT

2016 Fitness Adventures: Barry’s Bootcamp

Welcome to the first official post of the 2016 Fitness Adventures series. If you want a little background on the series and to “meet” my partner-in-crime, Jill from Champagne For Everyday, check out this post.

First up we have Barry’s Bootcamp!

San Francisco recently welcomed the latest addition in the Barry’s family, a Marina studio on Lombard street. Not only is it a shiny new space with top-notch equipment, facilities, and locker rooms, but it also has a little equipment shop AND a smoothie bar.

<Insert happy dance>

And believe me when I say that after you see how amazing their trainers look in the Barry’s gear, you’ll be ready to swoop up some printed leggings or a logo tank.

Barry's Bootcamp San Francisco Bay Area Fashion Food Fitness Lifestyle Workout Gym Blogger

The Low Down:

We did the Sunday Full-Body workout with the seriously upbeat & friendly Erica.

This is a high intensity bootcamp class that works all the muscle groups and combines HIIT on a treadmill with free weights. There are two groups, the ones starting on the treadmill and the ones on the floor, and you spend an hour switching back & forth.

The music is loud & has a killer beat, the instructor keeps you moving & on track bouncing around the room shouting out directions, and the lights dim, brighten & go red at various times throughout the workout.

I can tell you in all honesty that I have never sweat so much in my entire life. I looked like someone dumped a gallon of water over my head by the end.

However, while it wasn’t pretty, I did feel like I had conquered the world by the time we finished.

Barry's Bootcamp San Francisco Bay Area Fashion Food Fitness Lifestyle Workout Gym Blogger

Thoughts:

While this is an intense workout, it’s definitely up to you to push yourself or modify as needed, which means that while following the basic program laid-out for the group, you can fairly easily customize your workout to meet your needs and abilities.

I for one LOVED the intensity and pushed myself despite being really sore from a big Saturday workout day.

This wouldn’t necessarily be my top recommendation for someone recovering from an injury or taking the first step on their fitness journey, but in all honesty, anyone from beginners to professionals can get something amazing out of this workout.

Barry's Bootcamp San Francisco Bay Area Fashion Food Fitness Lifestyle Workout Gym Blogger

{Photos by Lydia Hudgens Photography}

Recommendations:

First, I highly recommend giving this a try. Would I do it daily? Probably not, there are too many fun workouts in my schedule to completely replace them all, but I’m 100% going back to try their other workouts. Especially Arms + Abs, Butt + Legs, and Hard CORE Abs. Plus anything else Erica teaches because I have to confess I have a bit of a girl crush on this badass little trainer!

Second, do not plan to be an active human being immediately after your first few BB attempts! I had a brunch scheduled, and while I made it there after a long and MUCH needed shower, I was pretty wiped out. Some sauna or hot tub time would be a great way to replenish your body post-workout, with a DELICIOUS smoothie from their smoothie bar, mais bien sur.

Which gets me to point three, definitely enjoy their facilities to the max. I have my eye on their black & white printed leggings and a matching sports bra, and I have every intention of trying all the smoothies on their menu.

Have YOU tried Barry’s Bootcamp?

Please note that while Barry’s provided us with a free class in exchange for a post, my review and opinions are my own.

Continue Reading · Comments { 2 }

Friday Links + Giveaway Fun

Before we get down to the Friday Links, I want to remind everyone to submit an entry for the Spring 2012 MCLV Giveaway! It’s easy to enter, just pick one of the four ways to enter listed in the Giveaway post, and you could win a $50 gift certificate to Bloomingdale’s. Just tell me what you’re looking forward to for Spring…

Good luck!

Health/Fitness:

Do you like to have a cup of coffee before your morning workout? Read Christopher Williams’s article on the Robb Wolf blog Caffeine & Performance about the relationship between physical performance and your daily caffeine consumption.

IMG_4069

Need some new ideas for healthy breakfasts? OhSheGlows has the goods, from desserty goodness like Chocolate Cake Batter Overnight Oats (OH YUM) to fresh Spring produce filled Blueberry Vanilla Banana Soft Serve Overnight Oats.

Have you tried nutritional yeast yet? Personally I like to use it instead of cheese as a topping when I cook and love it in vegan cheese sauces, but it has even more uses. Interested in learning more? Check out One Green Planet’s Nutritional Yeast: Health Benefits, Tips & Recipes.

With the new Reebok backing, CrossFit is becoming even more mainstream. Are you interested in learning how CrossFit style workouts can potentially improve your health and tone your body? (You can even see my experiences here: Do you… CrossFit? My Personal CrossFit & How To Survive A CrossFit Meet)

Don’t have time for a full HIIT or Tabata cardio workout? Still hit the gym, jumping rope is a phenomenal workout and only takes minutes! Check out Jackie Warner’s 5 Favorite Jump Rope Moves from FitSugar.

Fashion:

Best Spring Bags 2012

Not sure what bag to invest in for Spring? FabSugar and Refinery 29 both have a gorgeous list of options for you – from Phillip Lim and Diane Von Furstenberg to Club Monaco and Zara.

Brave enough to try printed pants for Spring? Mama’s A Rolling Stone has done the leg work for you – Top Buys: Printed Jeans. Need some more convincing? See how Olivia Palermo and Jessica Alba make this trend work oh-so-well for them.

I found Refinery 29’s 29 of Fashion’s Biggest Mysteries, Solved! pretty interesting to read. From reality show myths debunked to background on prints, fashion insiders and brands.

098

In the mood for some more DIY? Check out this super easy & stylish decoupage tray from Refinery 29.

While I’ve never seen The Rachel Zoe Project, I do have to say that I love Rachel’s styling for clients as well as her personal style. Check out FabSugar’s segment: In Dress Distress? Rachel Zoe Answers Your Most Frequently Asked Styling Questions.

Continue Reading · Comments { 4 }

Gym Goddess – Part V

Welcome to How to be a Gym Goddess Part V, if you’re new to this series feel free to check out Part I, II, III & IV at your leisure.

Source

The goal of Week V was to increase Liz’s endurance further with longer cardio bursts, more HIIT and additional rounds & repetitions to lengthen the workouts.

 

*Note: Discuss changes to your fitness regime with a doctor in advance to avoid injuries.

 

Day 1: All HIIT, all the time.

10 minute cardio warm up

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

Repeat for 15 minutes of intervals

Change machines and do an additional 15 minutes of intervals (if possible you should use three different machines for the warm up, first 15 minutes and second 15 minutes, or you can jog in place or outdoors).

This ended up being the perfect start to the week, we were both suffering from a severe case of the Mondays and battling through headaches and knew that as awful as the gym sounded we’d be more well-adjusted individuals if we went. And we were!

Day 2: Play time! This workout was inspired by two articles that I read in Men’s Health (15 Minute Ski & Snowboard Workout and The Immortal Workout). What? My boyfriend just left it lying around… Couldn’t let it go to waste!

10 minute cardio warm-up

3 Rounds:

  • Bosu medicine-ball twists – 10 (one twist left + one twist right = 1 rep)
  • Bosu 180 jump – 10
  • Lateral medicine-ball hop – 10 (one left + one right = 1 rep)
  • Bosu Medicine-ball goblet squat – 10
  • Bosu medicine-ball swings – 10

10 minute cardio warm-down

This workout was really fun once Liz got the hang of the individual moves — I suggest that you take some time to play around with them after you check out the Men’s Health descriptions, it’s a perfect little warm up.

Day 3: Mini workout – The goal with these smaller workouts is to get your heart rate up, so head down to the gym even if you only have 20 extra minutes. You’ll thank me afterwards. Promise. (And if you have more holiday traveling to do, why not try airplane yoga?)

10 minute cardio warm up

5 Rounds:

  • 250M row
  • 15 squat jumps
  • 30 mountain climbers

10 minute cardio warm down

Stretching

 

Day 4: Shorter HIIT workout

5 minute warm up

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

Repeat for 15 minutes of intervals, change machines and do an additional 15 minutes of intervals

5 minute cool down (i.e. walking on a treadmill etc)

 

Weekend Goal: Before the weather gets too cold, get outside for some exercise. Go for a jog, take a long walk after dinner, walk to run your errands instead of driving, go for a hike. Do something outside and aim for at least an hour’s worth of exercise.

fave workouts

Looking for some new ways to spice up your workouts? Why not take a look at The Fitnessista’s Favorite Workouts of 2011 – From Bodyrock to fitness DVDs to dance classes, there’s something for everyone!

Need a little inspiration and entertainment before hitting the treadmill? Check out Modelinia’s Cardio Boot Camp with model Julie Henderson and trainer David Kirsch.

Happy almost Friday!

Continue Reading · Comments { 2 }

Gym Goddess – Part IV

Welcome to the next installment of the How to Become a Gym Goddess series (if you’d like to catch up, here are Week 1, Week 2 & Week 3).

Week IV ended up being particularly busy so it was the perfect example of how to squeeze workouts in whenever and wherever you can. Whether you’re trying to get in shape, working on changes in your life to make yourself healthier or trying to maintain your existing fitness regime, you need to make a committment to your health. You need to prioritize yourself – your body, your health, your sanity – over other things in your life. I’m not saying that you should miss deadlines to log a little gym time, but you need to make an effort to put yourself first. There will always be something that comes up, a work assignment, a dentist appointment, an illness in the family… But you’re better equipped to handle what life throws at you if you’re healthy & well nourished.

Note: Check with a doctor before you begin a new fitness routine.

 

Day 1:

10 minute cardio warm up – moderate speed on stationary

3 Rounds

  • Plank arm raises – lift each arm 10 times
  • Bench step ups – 10 each leg, knee up
  • Back lunge w/ medicine ball twist – step back into a lunge & twist holding a weighted medicine ball out w/ straight arms, twist to each side 10 times

15 minute cardio warm down

Stretching

Day 2: Medicine ball workout! Grab a 4, 6 or 8 pound ball and let’s go! This is inspired by the workouts featured in the November Women’s Health – Body By Anna (in the magazine only) & Get Fit in Only 15 Minutes. And if you’d like a little more motivation check out model Julie Henderson w/ fitness guru David Kirsch using medicine balls over at Modelinia. Even models aren’t perfect!

10 minute cardio warm up

3 Rounds:

  • 20 Wall sits w/ rotation
  • 20 High-Low chop
  • 20 squats w/ overhead ball raise
  • 20 Russian twists
  • 20 bicycles

10 minute cardio warm down

Day 3: A quickie inspired by The Fitnessista. Even if your schedule is as crazy as Liz’s has been there’s no excuse for slacking off, in the long run you’ll be glad you took a few minutes for yourself.

  • 5 minutes cardio of choice
  • 30 seconds of jumping jacks
  • 30 seconds of high knees
  • 30 seconds of plie squats (plie low, jump & bring legs together and arms straight up)
  • 30 seconds mountain climbers
  • 30 seconds push ups
  • 30 seconds burpees

Day 4: HIIT

5 minute warm up

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

Repeat for 15 minutes of intervals

5 minute cool down (i.e. walking on a treadmill etc)

Results: This fourth week was really a testament to Liz’s dedication, with work and family issues popping up all almost daily she put forth a lot of effort to make sure that her workouts came together. Once you get into a routine and start to reap the benefits of regular exercise, it’s a great motivator to keep things going. So don’t let yourself get led off course by your busy life – if you make the time, you’ll see the results.

Joining a fitness program or hiring a trainer can be a great way to go if you’re interested in changing your fitness regime and aren’t quite sure where to start. Finding the right program or trainer is important though, not all gyms and trainers are created equal. Check out these suggestions from some of the experts for how to find the perfect fit: PrecisionNutrition, FitSugar, The Fitnessista and The Huffington Post. Also, when to break up with your personal trainer, something else you should definitely keep in mind if you decide to go for one-on-one sessions.

Continue Reading · Comments { 5 }

Gym Goddess – Part III

Welcome to week III of the How to Become a Gym Goddess series (if you need to catch up, here are Week 1 and Week 2).

Source

Note: Check with a doctor before beginning a few fitness routine to avoid injuries.

 

Day 1:

15 minutes of intervals on the elliptical (30 seconds as fast as you can, 1 minute 30 seconds at a fast but manageable pace, repeat for 15 minutes)

100 walking lunges (each knee touching the ground is 1 – try to keep moving for the whole 100 even if you do have to slow down)

20 burpees as quickly as possible (How To – Do level II or III if possible, there are also other variations on burpees that we’ll try later one)

3 x 20 mountain climbers

Stretching

Day 2: CORE!!!

1o minutes of cardio, any machine, moderate pace

5 rounds of:

  • 1 minute plank
  • 30 frog crunchies
  • 30 squat jumps (bend knees, touch ground, jump up, clap at top, repeat)
  • 30 leg lifts
  • Row 100 meters as fast as possible

* Rest for under 1 minute between each round

10 minutes of cardio – Warm down

Stretching

Day 3: HIIT (High Intensity Interval Training) – Pick a machine and go-go-go

5 minute warm up

  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed
  • 30 seconds as fast as possible
  • 1 minute 30 seconds recovery – moderate speed

Repeat for 15 minutes of intervals

Switch machines and repeat for an additional 15 minutes

5 minute cool down (i.e. walking on a treadmill etc)

(Same) Weekend Mini Workout:

To be completed at any point Saturday or Sunday (***Bonus points if you get a workout buddy to join you and race!)

Sprint the length of the street, walk back to your starting point, 5 burpees (how to) – Repeat 10x

Starting w/ your feet together, jump as far as you can & repeat for the length of the street. To the end of the street and back to your starting point = 1, complete 5x

Results: This week wasn’t about change, it was about creating a consistent fitness routine and really trying to make time a couple of days a week to go to the gym even when you’re tired and/or busy. Squeezing in just a small workout can improve your mood and productivity, which is especially important as the holiday season is starting to gear up and your schedule will get more and more hectic.

How do you stay motivated for your workouts? Any tips that always work for you? I like to workout first thing in the morning because in addition to giving my metabolism a little burst, it sets a healthy tone for the day and encourages me to stay on track. I also have to have a great playlist to keep my workouts upbeat. My brother got me the Nano for Christmas last year which is great because it has a clip and it holds such a small number of songs that I update it at least once a week. As for long-term goals, I’ve found that it’s all about giving myself something to look forward to. Like, say, a weekend trip to the Lululemon on Union Square.  (Rachel agrees, clearly) Not only do the promise of Lulu’s keep me going, once I have them I’m doubly motivated to hit the gym because I can’t wait to show them off!

As your workouts are progressing and you’re beginning to feel (and see!) results, you should start thinking about your recovery time. We’ve talked about stretching and rest days to help you stay loose and prepare for your next workout, but your choice of foods immediately before and after a workout can also affect your performance (as, obviously, your food throughout the day can affect your fitness goals in general). Shape shares their tips here, Women’s Health shares their top fitness food picks here and fitness guru to the stars David Kirsch shares his post-workout recovery smoothie here. And if this topic interests you and you’re heading to a book store, definitely pick up any of Brendan Brazier’s Thrive books which discuss this in-depth.

Stay tuned for Week IV!

Continue Reading · Comments { 5 }