Creative Training -- Part 2 Cardio

There are unlimited ways to rev up your cardio routines. So I challenge you today to incorporate some or all of the following techniques. First, what can you do is add a little bit more to your video or cardio machine. Here are some examples:

Videos


At the beginning (after your warm up), middle, or end of your workout you can jope rope, do series of plyometrics, do a series of heart pumping floor or step moves, or some balance and fit training with your bosu.

While typing this I got a great idea. I will choreograph these exercises for you next week and try to post them on my blog. So you guys can see exactly what I'm talking about.


Machines


Bike/Treadmill/Elliptical/Stair Stepper
Hill climb-- increase the resistance 4 times one minute intervals and repeat the cycle and you will be sweating buckets. There are two ways to come out of this you can start back from the beginning or work your way back down.

Sprint ride-- alt one minute at a steady pace with as fast as you sprint one minute and repeat the cycles

Elliptical-- you can go forward 1 min and backward next 1 doing sprint or the hill climb

Play with it-- you can play with the times --- increase and decrease, you can play with the resistance-- increasing the intervals--- just challenge yourself. Don't do the exact same workout everyday-- add some spice.


Fit Party Update-- Just waiting to film! Playing with music selection.

Katina Hunter

Fit Party Coming Soon

Done with all choreography of Fit Party!! This workout will be very different in several ways. I will go into details later on how this will differ from my previous productions. But I promise to stay true to my fun, easy to follow, sweaty, and feel good workout experience. I wanted to step out of the box a little with this one. So I hope you guys will enjoy it. Just have to organize and pick music and I will be ready to film. I'm getting workout gear today. The hub gave me a pair of nikes for Valentine's Day that I plan to coordinate my gear with them. My film date is set for April 11!!

Katina Hunter

The Finally of Mr. Munchy

Mr. Munchy does not stand a chance at my house. The final results of the attach plan:

What Killed HIM:

Small protein rich meals

Exercise (when you want to cheat it will get you back on track)

Yoplait

Veges and Fruit

Prayer

Protein Shake



What did not KILL HIM:

Waiting 20 minutes and reevaluating

Eating a small piece of what I wanted ( I only wanted more and more)


What kept him Hanging Over MY Head:
(worked in certain situations)

Gum and the teeth brushing worked after a meal -- you know when you want to end your meal with something sweet. But the snack attack in between meals the gum and brushing did not seem to work. I still wanted something to snack on.


I have my attach plan and I feel more in control of my cravings and food choices. I really think it is because I have a plan. So I encourage you today to get your plan in place to kill Mr. Munchy -----DEAD!

Fit Party Update:

Only I one more section of Yoga Party left and I will be done with all of the choreography. I'm working on music selection now. Will continue to post on my progress.

Katina Hunter

Mr. Munchy is Dead

I have not tested all of the attach plan, but a few of the ones that I have tried last week worked. What seem to work the best wasn't even on the list. The first day I waiting for Mr. Munchy to arrive and by God he never did. And this seem to be the best strategy of all. So I guess if you have a plan in place he will know to stay away. Later in the week, after I wasn't really thinking about him coming that joker snuck up on me in the grocery store when I saw chocolate bars at the check out. So I decided to do the wait 20 minutes and reevaluate the craving. Well initially he disappear and about an hour later he came back with his cousin. I ended up eating a Balance Bar and a bag of my daughter's M&Ms. So next was the Fruit Strategy-- it worked. Killed him dead. And the Yoplait killed him-- go Bob. And the protein shake killed him. But I make my protein shakes with fruit for sweetness and it worked. I have also discovered that for those Crunchy cravings try raw veges like carrots, celery, and cumcubers. I will try the other attach plan this week and report back whether they seemed to work for me.

I will be working on the last block of Core Party and Yoga Party in next couple of weeks. I start my new old job tommorrow and I'm so excited about a fresh start. My girls and I went out Friday night for some Thai and Dancing. We tore the floor Up!!!!

Have Fun and Be Fit!

Katina Hunter

How to Kill Mr. Munchy

Is there an effective way to kill those munchies? The sweet, the salty, the crunchy munchies that arrive at some point during the day or that particular week (PMS). I have heard and read of different suggestions that are suppose to kill the Crunchy, Salty, Sweety Munchy. By the way he is part of the fat devil's team. Anyway this week I was watching Biggest Loser and the contestants ask Bob what do they do when the Mr. Munchy arrives? He said "Yoplait" I wonder would that really work. So this week , I'm on a mission to kill Mr. Munchy. I have a plan. But I wonder which attack will work?

Attack Plan

1. Chewing gum
2. Yoplait
3. Eat a small protein rich meal
4. Protein shake/Bar (only 1 -- I love those Balance bars like a snicker and I will eat 2 or more)
5. Wait 20 minutes and reevaluate the craving
6. Just Eat it (smaller portion than what I had plan for) Will this be possible?
7. Brush my teeth
8. Eat some fruit or raw veges
9. Exercise-- walk around if I'm at work or do 30 minute session if I'm at home
10. Pray-- Prayer changes things

I will be testing the following attacks this week and blog about what seemed to work. This is really going to be interesting to see if any of this really works. I encourage you to try it to and let me know.

Fit Party Update

Working on the last Block of Core Party and just Yoga Party left. I will have more time to work on finishing FIT after next week. I will be changing jobs. I will be so glad to go back to my old job. I can't wait. My friends and I are going out to celebrate on Friday-- will try to post pictures of the Celebration.


Katina Hunter

Creative Training-- Part 1

This year I have decided to post Creative Training on my blog to get you out of your exercise Rut! Creative Training is training in ways that you have not trained before. We all get stuck doing what we did last year. But this year I want you to look at your current program and add creative training somewhere in it. I will be posting different ways to add/change your program throughout the year. In this particular post I'm focusing on strength training. I have lots of videos and workouts that all do different things with strength training. Some are total body, some are split workouts (chest/back. abs, Legs/shoulders, etc.), and some are upper and lower body. How do you put all of these workouts in a weekly routine? It can be a challenge and you could miss out on really getting the most out of your workouts if you stick to the same ones all the time or rotate them wrong throughout the week. So how do we make the best out of our strength training workouts/videos?

1. Group your strength training workouts according?

Total body

(Total Body with an emphasis on............) Lots of instructors like to kill a particular body part in a total body routine and when you do that video make a note that it is a total body with emphasis on whatever body part they killed. Ex. Pump Party/shoulders ( I love shoulder work) NYC/triceps (Kelly Coffey-Meyers)

Split Routine-- Bis/Tris , Chest/Back, Shoulders/Abs, etc. (You can change your split routine by grouping them differently-- Bi/Legs, Shoulders/ Legs, Chest/Abs, etc.)

Lower Body -glutes, quads, calves, hamstrings, inner and outer thigh

Upper Body -- back, chest, shoulders, biceps, triceps, and abs

Compound Total Body (compound exercises)-- working lower and upper body together

Circuit Workouts--- (cardio alternating with strength training)

Ab only Workouts



2. Decide what your goals are?

Tighter thighs--- Lower body

Tone arms-- biceps/triceps/ shoulders

Muscular endurance-- compound exercises

Rock hard core-- abs

One stop shop-- circuit training

Weight loss

Etc...........................


3. Decide what type of rotation you would like to do for how long? I suggest not doing the rotation longer than 4 weeks. Anything longer makes it hard to stick to and boring. Here are a few examples:

1.Total body with an emphasis on abs for 3 weeks-- 3 sessions per week Ab workout everytime you total body Mon/Wed/Fri

2.Circuit Workout for 4 weeks-- 4 sessions per week Mon-Thurs

3.Split workouts for 3 weeks with an emphasis on Lower body-- Mon-- Chest/Back and Lower body workout Tuesday-- bis and triceps Wednesday-- Abs, Legs
Friday-- Shoulders and Lower body workout

4. Total body with emphasis on a split-- 3-4 exercises from your split Chest/Back and 1 exercise from each other body part. 3-4 exercises from Bis/Tris and 1 exercise for each other body part

5. Alternating Upper and Lower Body-- Monday-Upper Tuesday-- Lower, etc.

6. Split with 1 total body exercise

7. Total body x2 with 1x compound exercise


The list could go on and on. So I encourage you to pick a way to train that you have never done before. Step outside of your box. Our bodies adapt and we have to keep tricking it. My
current 3 week creative training consists of --- Total body with emphasis on abs/ cardio 45 mins alternating days--step,kickbox or hi-low,Walk/run (interval workout), yoga once a week. After you are finish with your rotation, measure your results? Muscle strength, tone, endurance, clothes fit better, can see abs, thighs looking tighter, weight loss, and did I like it? See what rotation works the best for you and your body and work from there. So I encourage you to put an identity to your workout today. Look at your workout and name it.

The beauty of fitness is that you can create your own way of training to figure out what works best for you. So encourage you to look at your program and think of ways to add variety to jazz up your program. I know lots of people that do the same thing everytime they exercise. How boring is that? Anyway, let's add creative training to our program today.


Katina Hunter

Regroup Queen

I know with the New Year here we have placed lots of expectations upon ourselves to adhere to some type of plan/regime---Be it fitness, financial, spiritual, etc. So we start out really great and we have a slip up in the plan and we decide that our plans were unrealistic and we just say forget it. But I'm here to say " Don't give up! " It may take you all year to achieve your goal, but you will never have a chance if you abandon it. REGROUP and start over. I have a perfect example for you. With me training for FIT Party, I have developed a fitness regime for most days of the week. I keep a calendar and I write my workouts and I love to check them off. Well on Tuesday after working all weekend and doing my workouts I was tired as a dog. I could not move my body off the couch. I had those thoughts of I can't stick to the program. I did not work out that night. So the next day I had two choices--- Abandon the regime or keep going. The next day I was energized and I kept going and I did not think about my mishap. I needed to rejuvenate and reenergize. And I'm glad I didn't quit because I have finished Step Party portion of FIT Party and started on Core Party and I have lost 4 pounds!!!! (15 more pounds to go) So I'm here to say just "REGROUP." I call myself the Regroup Queen because if I mess up (which I do) I just regroup.

Katina Hunter