Commonwealth Sports Club

Workouts 2 Go

2011-11-20T16:11:00.000-08:00

By: Nicky Dell Uomo Contact: ndelluomo@commonwealthsportsclub.com

Here we are, the time of year where pumpkin pie sounds much more appetizing than going for a run. Where lying at the pool or on the beach is much more exciting than lifting weights. I know how you feel, I’ve been there too!

Though taking a vacation has been proven to do wonders for reducing your stress levels, it often tends to wreak havoc on your exercise routine. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home, myself included. Surely we all have good intentions,but seriously does our workout gear ever make it out of the suitcase?

The holidays and vacation don’t have to result in an interruption or abandonment of your healthy habits. You can still fit in exercise time when away from home, regardless of whether you find yourself in a warm or a cold climate. Even if bad weather forces you into seclusion in Grandma’s basement, there are plenty of exercises you can complete without a single piece of equipment.

Here are some tips to help you stay fit away from home:

- Be realistic.You probably won't be able to fit in your normal weekly workouts and that's okay. Shoot for completing at least 50% of your normal regimen.

- Plan ahead. Before leaving town, find out what facilities your accommodations will have or if there is a nearby park or jogging track.

- Scope out local gyms. If you are staying somewhere that doesn’t provide a gym inquire about the local fitness facilities or community centers for their rates. Often they offer day passes for minimal fees.

- Schedule your workouts. Be sure to let those you are traveling with know when you plan on exercising. Also, I find it helpful to get it over with first thing in the morning. This leaves you less time to procrastinate.

- Pack a resistance band in your suitcase. The band takes up very little space, yet can provide you with an entire upper and lower body workout routine. A jump rope is also very useful.

- Don’t deprive yourself of all local delicacies. You can enjoy some special meals without going overboard. Ask the restaurants to prepare your favorite dishes with a few lower fat ingredients. Trust me; I do this ALL the time!

- Be creative. Find unique, fun ways to exercise instead of doing the same routine you do when you are at home. Try biking, hiking, kayaking, water skiing, beach volleyball, etc. Effective workouts aren’t limited to the treadmill and exercise machines.

- Try out your travel routine at least once at home. A new workout that you’ve never done before will require more time and preparation. This type of frustration just makes for an easy excuse to skip the workout.

- Prepare snacks. If your travels include a lot of time in the car, be sure to pack some healthy snacks so you aren’t forced to eat at all the fast food and convenience shops along the way.

- Play in the pool. If lounging poolside or at the beach is part of your vacation plans, then hop in the pool every 20 minutes for 5-10 minutes of pool walking (try it in waist-deep or higher water for a really challenging workout).

- Get comfortable. Don’t forget to pack comfortable workout attire that fits your destination’s climate.

If I Don't Exercise, How Fast Will I Lose Muscle and Endurance?

If you decide to use your vacation to rest from exercise entirely, you may wonder what happens to your body. How long can you go before you lose fitness? How fast you lose endurance and/or muscle depends mostly on your genetics, but below are some general guidelines:

> Aerobic power can decline 5-10% in three weeks.
> All your gains could be gone after about 2 months of inactivity
> The fitter you are, the faster you lose your fitness, which doesn't seem fair, does it?
> You tend to lose aerobic capacity faster than muscular strength. Muscles are resilient and retain a memory of all those exercises you did.

Taking a week off probably won't make much of a difference but, any more than that and it may be harder to get back to your previous levels. Finding ways to stay as active as you can will keep you fit, help you avoid weight gain and make the transition back to real life a little easier.

_Source:

American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription - "Maintenance of the Training Effect." 7th ed. Baltimore, Md: Lippincott Williams & Wilkins; 2006.

Key to Losing Weight: Not JUST Cardio

2011-09-12T13:38:00.000-07:00

One of most common goals I hear from gym members is:
• “I want to lose some weight”
When asked how they plan to do this, the most common response is:
• “I’ll just spend more time/energy on Cardio” (treadmill/elliptical/stairmaster/etc.)

Now by all means, increasing your time/energy on cardio exercises can be an effective tool in reducing weight, but it is not the only exercise needed to lose weight!
Science and experience have shown that the “Key” to losing weight is a balance of combining
• Weight resistance exercises (aka “lifting weights”),
• Cardio exercise.
• Diet modifications (which is a whole new topic/blog coming soon)

In the Most Basic Terms
What is “weight loss”? It’s WORK. Time and energy spent activating your muscles which burn calories. Burning calories equals weight loss.

What is “Cardio”? It’s WORK/exercising in a continual manner that activates muscles which burns calories. Example; running on a treadmill. When you run you are activating all the muscles in your legs, core, back and arms continually (as in nonstop—no rest, either you are running/working or you are not/resting). So, you are correct in thinking that by spending more time and energy working, activating muscles which burn more calories, and therefore losing more weight.

What is “weight resistance”? It’s WORK/lifting weights that activate certain/target muscles which burn calories.

So why does combining/blending “Cardio” with “Lifting weights” produce more weight loss than “just doing more cardio”??
Because it requires more work.
That is the beauty of Cross Training.
When you “Cross Train” you lift weight which activates certain/target muscles continually which burn calories. CONTINUALLY is the hidden secret. Example, which is more work and will burn more calories?
Running at the same pace for 20 minutes? OR
Cross-Training with cardio and strength training intervals for 20 minutes?

CROSS TRAINING

When you are cross training you are blending cardio with lifting weights.
Give it a try, and then tell me which option gives you more bang for your buck:
Exercise A Cross Training or Exercise B cardio?

Exercise A Cross Training Intervals
Nonstop squats (leg muscles) for one minute (1 min)
Pushups nonstop (chest muscles) for one minute (2 min)
Pull ups (back muscles) for one minute (3 min)
Crunches (abdominal muscles) for one minute (4 min)
Shoulder presses (shoulder muscles) for one minute (5 min)
Curls (bicep muscles) for one minute (6 min)
Tricep press downs (tricep muscles) for one minute (7 min)
Jumping jacks (total body) for one minute (8 min)
Sit ups (abdominal muscles) for one minute (9 min)
Lunges (leg muscles) for one minute (10 min)
• REPEAT TWICE

Exercise B Cardio
• Run nonstop for 20 minutes?

When you lift weights you build mass/muscle and burn calories. Not only that, but with more muscle mass, your body demands more calories to feed those muscles to recover. This means you are burning more calories which means you are losing more weight.

So why not do cross training every day? Because your muscles need 24 hrs. to recover, and that’s where the “blending/combining” comes into place. Cross train one day, the next do your cardio running, then back to cross training, etc.

Summary, yes, cardio is important for losing weight, but by combining cardio with lifting weights you have a proven game plan for success.
Find out what type of cross training workouts will compliment your workout routine on Monday night September 19th at 7:30pm.

What kind of shoe should I wear for...

2011-06-16T18:00:00.000-07:00

Recently, a lot of members have started noticing that the trainers at our gym wear ballin' footwear and fitness gear.

We love brightly colored pieces that perform in - dare I say? - extraordinary fitness situations and you have questions for us about what works and what doesn't.

Since I am a huge believer in having gear that looks and performs as well as you do, I've started a website, wearitbright.com, devoted to getting the best looking gear that functions for activities. On the website, I talk to other professionals, pros and weekend warriors to find what kinds of shoes, clothing and gadgets work and which ones are just for show.

I try things in races and events and I stay plugged in to what's new and hip as well as exonerating the things the already exist to make our fit lives easier!

I'd love for everyone at CSC to check it out, read reviews and comment. You know better than anyone else how well your clothes work when you work out and I can't wait to hear what you have to say.

You can also follow me on @wearitbright on Twitter!

CSC Triathlon Team Completes Escape the Cape

2011-06-04T16:29:00.000-07:00

Triathlon Program Starting Soon!!!

2011-03-17T20:12:00.001-07:00

Ever wondered if you could complete a sprint triathlon?

Know you can do it, but want to improve your personal run, bike or swim?

Join CSC's Triathlon Program beginning Saturday, April 9th.

The Tri Team will meet Thursday nights at 7pm and Saturdays at noon (times may vary according to activities). The program will include training schedules, nutrition suggestions, swim coaching and outdoor rides, runs and brick workouts to get you race ready in 8 weeks.

Wanna "Try a Tri"?

Come to CSC's Indoor Triathlon this Saturday, starting at noon. The cost is only $25 and you'll get a chance to make the most of CSC's facilities while completing a triathlon in a fun and friendly environment. It's a great workout! You'll swim 400 meters, Spin to some kickin' tunes and run a 5k - all in one afternoon!

If possible, come 15-30 minutes early to suit up and hit the pool!

See you Saturday!

Holly

Exercise of the month

2011-03-16T06:23:00.000-07:00

Single Arm Overhead Lunge

Start in a standing position with a dumbbell or kettlebell overhead.

While maintaining good posture and keeping your core tight, take a step back and lower your knee towards the floor.

Keeping the weight in your front heel, reverse the motion to complete.

Try doing 3 sets of 8 repetitions on each side.

-Jack Losey
CSC Master Trainer

The answer to maintaining weight loss

2011-02-21T06:58:00.000-08:00

Maintaining weight loss can be tricky. There are many myths and misconceptions. Sure, we've all managed to lose 5lbs, 10lbs, perhaps even 20lbs on our own at some point. But the damn weight just keeps coming back!

(sigh..)

So what is the answer? Is it to workout harder? Workout longer? Is it cutting out the carbs? Eat less food in general? What do i do !!!!??????

Before I answer that question, here 's a short quiz:

1. I want to invest my life savings. I....

a.) go on the internet, and learn how to make it big with a "few simple tricks"!
b.) find a qualified financial consultant to work with!
c.) take my money and WING it!

2. My car is having severe mechanical issues. I....

a.) talk to my friend Sheryl who has a good mechanic, and get her advice on how to fix my car?
b.) bring my car to a qualified service facility, and fix the issue?
c.) dive under the hood and WING it!

3. I want to lose weight, and keep it off! I....

a.) Cliff Notes my way through this?
b.) work with an experienced qualified fitness professional?
c.) go to the gym and WING it!

February Exercise of the Month

2011-02-11T07:08:00.000-08:00

Certified Strength & Conditioning Specialist
CSC Master Trainer
HOLLY HURLEY FEATHER

Squat Hop

1. Start in a deep squat

2. Jump as high as you can

3. Land softly and quietly

4. Repeat.

Jab. Cross. Kick.

2011-02-03T10:17:00.000-08:00

Some of our members at the club have never stepped foot in the large studio until they tried JCK, now they can't get enough.

George, our GM teaches it Mondays at 6:30 pm and I teach it Wednesdays at 6:30pm. It's a combination of kickboxing on the floor and intervals of punch, kick combos on the bag. The music drives you to a place you never thought possible in any other kind of class.

JCK sculpts your whole body, leaving NOTHING out. Work your arms, legs, core and burn over 500 calories. What's better than that? I love every second of that class!! We have some extra gloves if you've never tried the class before...

The fun we have in JCK changes your mood as you go through the class with the end result being success. Sweating is mandatory and I guarantee it will the best thing you did all day :-)

I'm always available before class to chat or answer any questions.

Maria Barry
Group Fitness Manager

Water, water everywhere.

2011-01-18T13:08:00.000-08:00

73% of the earth’s surface is covered by water. Our bodies are made up of 60% water.

Water flushes toxins out of our vital organs and carries nutrients to our cells. Slight dehydration can cause achiness in joints and a general, sluggish tired feeling. Thirst can even be confused with hunger, many of us end up eating extra calories each day because we’re actually trying to quench our thirst!

Ok, ok, we all know we should drink water, so why am I writing about it? Because, drinking water is my New Year’s Resolution. For those of you who know me well, or even see me walking around the club, you know that I usually carry a GIANT bottle of water with me everywhere. In fact, if we were to go with the 10 glasses of water per day rule of thumb, I drink more than enough water each day. My problem is when I drink it. Unless I get in an early morning workout, it’s close to 10am before I even have a sip of water. I drink my coffee or sip on tea but no water until I realize that I’m really, really thirsty!

This year, my plan is simple: to set the tone for my day with something that’s integral in my life: a healthy sip (or two) of clean, fresh WATER before I put anything else in my body. Here’s my challenge to you: add one more healthy habit to your life this year. What will you do? I’d love to hear about it!

New Year, New...

2011-01-07T13:07:00.000-08:00

Here's the thing about "resolutions":

They're all about "resolving" to do something. When have you ever heard that used in a successful context?

Even in literature, the protagonist will "resolve" something enormous. To avenge a father's mistreatment, reclaim a professional title or win a long and unfortunate battle. In movies, characters will resolve to get someone injured out of a situation alive, make an unbelievable trek across a dangerous terrain to arrive at some well-guarded fortress or catch a notoriously elusive fish. Inevitably, someone dies or is mortally wounded and there is bloodshed and agony between the front cover and the back. Good reading, but, I wouldn't want to live an entire year that way.

Now I'm not saying there is no valor is resolutions, but, take a look at the context and gravity of these goals!

Why are we treating our fitness goals like the holy grail? Reader, when you have a huge presentation due at work, do you look at your colleagues and say, "I resolve to do this project." and salute the room like you're going into battle? No. You don't, because that would be utter lunacy. Even if the assignment is difficult, it is unlikely that you will die trying and all you have to do to get it done is outline a plan for each day of what needs to get done and check it off your list. Fitness is no different, friends. There is easy math and science behind the response of every single piece of the body.

So, this year, when people ask me if I have resolutions, I say "No. I have a plan."

Who's with me?

LIVE BETTER 2011

2011-01-06T19:31:00.000-08:00

Today started off with my normal Greek yogurt. Taught boxing & kettlebells and then did the stairmaster for 30 minutes. My lower body will never be the same since teaching J.C.K monday night!

Breakfast: oatmeal
Lunch: Garlic 'N' Lemons
snack - spoonful of organic peanut butter
Dinner: Chipotle

GEORGE DOSSAS

LIVE BETTER 2011

2011-01-05T19:34:00.000-08:00

Wednesday is my crazy day. I get to sleep in but I teach a class at another club from 5:30pm - 8:00pm. Worked out with Ryan today... I swear when we do push-ups, he doesn't count the right way (he knows what I'm talking about).

After my workout, I ate Garlic 'N' Lemons, which is this great mediterranean place on Harvard ave in Allston.

After teaching, my friends suggested Kelly's. Great, just what I needed, fried food & roast beef! I decided on the small garden salad & a grilled chicken sandwich. I sat there still a little hungry, watching my friends eat the "good" stuff.

Live better...

GEORGE DOSSAS

LIVE BETTER 2011

2011-01-04T19:26:00.000-08:00

Laura W. & I were talking about Quinoa. It's a grainy rice that is supposed to be good for you. Everyday Laura & I eat lunch together. I get Garlic 'N' Lemons Greek salad with spicy chicken and a side of hummus. When I'm really hungry, I get the same meal but with rice added. Everyday, Laura comes in with a small, portion-controlled tupperware containing chicken, brown rice & broccoli or spinach... EVERYDAY!

Tonight, in honor of one of my closest friends, I will eat like Laura!

turkey meat, quinoa & broccoli... minus the tupperware.

George Dossas - LIVE BETTER 2011

2011-01-03T18:57:00.000-08:00

So the journey begins! After eating like Jesus Christ at the Last Supper this Christmas & New Years, I had a conversation with my friend Alan on New Years about getting to 10% body fat in time for his special birthday celebration in Greece, which I'm sure will involve me in some sort of speedo.

What was I thinking? You can't eat a million of Eddy's special peanut butter cookies dipped in chocolate concoctions, ziti broccoli chicken alfredo, prime rib and expect to be in a speedo at any time in the near future... LIKE EVER! Yes speedo! Isn't that what they wear in the Greek Isle?!

Ryan, my trainer, who by the way would NEVER be caught dead in a speedo, but of course has the body that could throw one on in a second after eating everything I ate this weekend and not have a problem at all...

Anyway, he brings up this idea for me to blog my eating habits and share it with my friends & family. Well here goes!

Day one:
5:00 am - Greek yogurt
8:30 am - Oatmeal
Lunch - didn't eat... I know Ryan!
Handful of almonds from Cleryson's desk & 2 Powercrunch bars.

Exercise:
6 am - bootcamp (which as the participants know, is not a workout for me)
12 pm - workout with Ryan
6:30 pm - Cardio Boxing

Dinner...
So when I diet, I eat two things for dinner:
1. Chipotle Mexican salad
2. Cheesecake weight management chicken dinner

Tonight, it's Chipotle...

I don't cook so pre-making meals may be a challenge. I'm going to have to dust off the George Foreman Grill.

P.S. I love Healthy Choice premium Fudge Bars only 100 calories! Check them out.

GEORGE DOSSAS

Bad Day, Good Workout.

2011-01-02T17:29:00.000-08:00

My client came in on New Year's Eve having one of her worst days of 2010.

She hadn't eaten yet, she left a shoe in New Hampshire, ran into traffic on the way to the gym and arrived fifteen minutes late to her appointment. She even had to leave her adorable dog in the car, because there was no time to take him home. So she was hungry, tired, frustrated and guilty. (Ever feel like that?)

When she came in holding her socks in her hand, she was sure I was going to send her home.

It just so happens that she and I are the same shoe size, so we put her together, made her eat something for the first time that day and got down to business. I wasn't going to let her difficult day translate into more guilt over missing her workout and feeling fat after Christmas.

As we started Leg Pressing, it became clear that today was going to be a good one. I had to give her more weight than ever. Then she went to pull-ups and her average per set came up by two. Same with rows and step ups, where she attacked with perfect form a version we'd never even done before. She made it through an hour long workout in 45 minutes and she left smiling and feeling completely rejuvenated.

I'd never seen her look so happy and I've never been so proud of her strength and perseverance.

This makes me think about something. Moving into this new year, I know that some of you out there are starting with a BANG!

You're enthused and ready to just blow the lid off that holiday weight. You're coming in here with the best of intentions...

And by perhaps the second day, or week, your alarm will go off and you'll wanna hit the snooze, or you will forget your shoe and you will think "Well, I just don't want to work out today. I think I'll go home. It's too hard.". You'll be hungover, exhausted from the workday or running late for your favorite class or session.

When those moments hit, I want you to think about how you feel when you leave the gym.

Glowing from the new blood flushing your skin with nutrients, you walk out already feeling thinner or more buff than when you walked in. When you head to dinner, you're more inclined to feed your body things that will make this workout effective and hold on to this healthy feeling. Your synapses are firing better and your brain is getting more oxygen, so you'll be better prepared for the rest of your day or evening.

There are a hundred physiological reasons not to skip your workout on these days. But there's one really good emotional reason.

One workout can make a funky day an awesome day in less than hour.

What more can you ask for?

- Holly Hurley

LEAN BODY MACHINE!!!!

2010-11-21T19:16:00.000-08:00

I’ve been switching things up in my program to give my muscles a new shock. This past resistance training workout I did was quite grueling, it’s not what I did but how I did it. I started off with barbell bench press. I used a technique called 'Time Under Tension' or 'Eccentric Lifting'.

With workouts like this, it’s important to have a partner, my spotter helped by lifting up about 30% of the weight and I did 70% of the load. On my own I controlled the weight downwards towards my chest for a smooth 3 second pace, my spotter helped me pick the weight back up to the starting position. I did four sets of eight repetitions.

This is a great way to build lean body mass, but it should only be put into the program occasionally, as it can be very stressful on the joints. I used the same technique for pull ups and a few other exercises. This workout was perfect for me right now because I have reached that time in my training where my muscles need a new stimulus so I thought this would be a great way to challenge them again and gain some more lean body mass. You will be very sore the next day.

If anybody has any questions on how to incorporate this into their routine please contact me and I would be more than happy to show you!

Sam Reffsin
sreffsin@commonwealthsportsclub.com

Hector's Fitness Challenge - PHASE 1

2010-11-08T08:15:00.000-08:00

Phase 1, Day 1 (Sunday, November 7th)

Day 1

10 min Warm Up - Treadmill

1 Set, 12 Reps, 60sec Rest in between Exercises:

(Medium Weight)

-Barbell Front Squat (Bar on Shoulders)

-Bent Over Barbell Row

-Barbell Flat Bench

-Pull Ups 'til failure, then 12 Reps Lat Pull Downs

-Back Extensions

-Rest 2 to 3 minutes

Repeat 2 more times.

10 min Cool Down - Elliptical

Stretch, 10 min

Ultimate Fitness Challenge

2010-11-08T08:11:00.000-08:00

First official workout in 7 weeks. Feels good to be back at it.

For those of you who are ready to kick-start your health and fitness goals, join me over the next 2 weeks for "Phase 1" as I prime and prepare my body for the ultimate fitness challenge - Tough Mudder New England Mount Snow VT on Sunday May 8th, 2011. (http://www.toughmudder.com/)

*26 weeks 'til Competition*

I will undergo 10 Training Cycles:

Phase 1: 2 weeks - Prime and Prep

Phase 2: 6 weeks - Strength & Size

Phase 3: 1 Week - Recovery (65 - 70% intensity)

Phase 4: 2 Weeks - Power

Phase 5: 2 Weeks - Endurance

Phase 6: 6 Weeks - Strength & Size

Phase 7: 1 week - Recovery (65 - 70% Intensity)

Phase 8: 2 Weeks - Power

Phase 9: 2 Weeks - Endurance

Phase 10: 1 Week - Recovery (65 - 70% Intensity)

Phase 11: Tough Mudder :)

HECTOR MANCEBO

Heavy Lifting

2010-10-24T13:54:00.001-07:00

Ladies, ladies, ladies.

I have talked to more than a few of you who are scared to death to touch a weight over 8lbs. Furthermore, I know some of you are glued to the idea that a little lightweight cardio watching "Keeping Up With the Kardashians" is pretty much the only thing needed to lose weight. You then find yourself utterly bamboozled when it's not coming off.

Tell me about it. Been there, done that.

I have always been very afraid of the bulk. My sister was a national collegiate power-lifting champion and my mother worked in a foundry. My father's side of the family has a history of Type II Diabetes brought on by obesity. If anyone is bound for the bulge, it's me.

When I started reading up for my certification, I learned all about how weight training keeps women from falling apart in other ways. It prevents Osteoporsis and muscle deterioration. Helps posture and joint stability, but until I started studying, I never realized how helpful it would be in burning fat. Our bodies need outside weight to build muscle. Muscle burns fat, so it would stand to reason that burning more fat would be good...

Still, I wasn't sold. I started asking around. I started finding very feminine looking women and I asked them how they got there. (I find anecdotes much the best way to prove statistics.) It was true. My female clients got smaller waists and better bums almost immediately after we added more weight to their programs. More importantly, their weight loss skyrocketed. Smaller, faster.

That's the goal, right?

I also learned that because of our lack of testosterone, we can't even build that kind of bulk without eating some serious calories...Like enough calories to make you pretty sick of everything very quickly.

So, stick to the formula, do your cardio, lift those weights and eat less.

And with a little help from the heavy metal, you too can be a svelte, curvy, lady. (Who also happens to be really strong.)

Speed Kills....Bodyfat

2010-10-24T06:17:00.000-07:00

This past week we had some sunny and surprisingly mild weather for a New England October. These sunny days inspired me to head outside for my cardio workouts and I was in the mood for something adventurous and challenging. I decided to run down the street to the outdoor track by Boston University. Once there I was reminded of the grueling workouts I had endured at the delight of my college track coach and felt a little nostalgic. Call me crazy but I decided on the spot to sprint up and down the bleachers as many times as I possibly could. I made it to 22 before I was bent over and gasping for air. Afterward, just for good measure, I did two 100 meter sprints at about 70% of my maximum effort. I can't remember ever being so sore in my core as well as my glutes and hamstrings. It was a feeling that I truly missed and one I'll strive for with every running workout I do from now on. Sprinting, both on flat and incline surfaces, has been shown to be an extremely effective and time efficient way of both building muscle and strength as well as improving body composition. So next time you are short on time and want a great cardio workout in only 20 minutes, hit the closest track, hill, or set of bleachers and get to sprinting!!

Water is your friend

2010-10-23T08:34:00.001-07:00

Looking for a good workout but don’t want to put any extra stress on those joints? I recently did a pool workout that worked on cardio and strength training at the same time. It was short but it kicked my butt and I felt it once I stepped out of the water. I started with an in-pool warm up of knee hugs, high knees, jumping jacks, butt kickers, and body weight squats. Once I finished the warm up and felt like my body was awake, I put a float belt around my waist nice and snug so it wouldn’t slide up. I went into the deep end and sprinted as fast as I could in place for 30 seconds without letting my feet touch the ground. (You will naturally move forward as you sprint which is fine.) Once the 30 seconds is up, I rested for 30 seconds while slowly making my way to the deep end of the pool, use the side for assistance to work as little as possible during the rest. I did this for eight minutes straight and got a killer full body workout in while keeping my heart rate high. Beginners should adjust the time sprinting and the time resting to fit your own abilities.

Success Story - Jeremy Berk

2010-10-01T11:44:00.000-07:00

<----BEFORE

Workout regimen:

Jeremy does strength training workouts with Ryan 2-3 days per week for fat loss and lean muscle gain. Jeremy’s cardio routine consists of SPINNING® with Amy and Running 2-3 days per week.

Jeremy has also recently added BODYPUMP™ to his routine as a 3rd-4th day of strength training.Biggest accomplishments:

Jeremy has lost 15lbs and lost 12% body fat. Jeremy has also successfully completed several 5K races since training at CSC.

Favorite exercise:

Count Downs. You start with 10 squat jumps and 10 push ups and you go all the way down to 0 with short to little rest. Great finisher at the end of a workout for fat loss and lean muscle gains.

15 Minute Total Body Workout

2010-09-27T10:57:00.000-07:00

Short on time? Who isn't? These days were all so busy with work, and life and we forget to take care of ourselves. Thats why I put together a quick 15 minute total body workout that you can do from anywhere to get that metabolism kick started and to keep those pounds from packing on. I personally did this workout over the weekend. I was feeling lazy and was glued to the television watching football. So at half-time I decided to squeeze in a quick workout. Try this total body workout if your pressed for time. All you need is a pair of dumbbells, pull up bar and some space to run. If you don't have any weights available use your own body weight and increase the repetitions or do timed sets.

To complete the workout, do all 6 exercises back to back, resting 30 sec between each exercise. Then repeat two more times. Decrease the rest period in between exercises to make this routine more challenging.

1. 15 DB Squats

2. 20 Push Ups

3. 10 Burpees

4. 10 Pull up or Body Weight Rows

5. 45 sec Plank

6. 40 Yard Dash

Your Done!!!!

-Ryan Maciel

Certified Strength and Conditioning Specialist

My Travel Workout

2010-09-21T15:30:00.000-07:00

So I can't tell you how many times I've heard "but I was away this weekend" or "my hotel didn't have a gym." Well I'm here to prove that you CAN workout while you're away - you just have to get creative!

I was in Long Island, New York visiting my nephew this past weekend & as if carrying around an 18lb 4-month year old wasn't enough (God Bless you moms out there!) I decided to workout in the hotel. There was a beautiful pool & hot tub, but I forgot my suit :( Luckily there was a gym, if you want to call it that. So here's what I did:

Treadmill: 1 mile - speed 6.5-6.7

(If there hadn't been a treadmill, I would've done a dynamic warmup - not sure what that is? Ask me!)

What I did next is a workout I read called 20/10s:

20 Burpees --> this was torture
10 Pushups
20 Squat jumps --> also torture
10 Dips

I repeated this 5x & you better believe I walked back up to my hotel room feeling like I had spaghetti legs. Squatting around the next day with the baby was challenging, but well worth it!

Give it a shot. Switch up the exercises. I did dips to blast my triceps (to give my biceps a break from carrying the baby) but otherwise I'd probably add a back exercise.

By the way...How cute is my nephew!!!

My Favorite Workout - Holly Hurley

2010-09-07T14:21:00.000-07:00

Don't think that just because I'm a trainer that I like to work out any more than you do. In fact, I have often said that if I had never been overweight, I would never have re-dicovered my...ahem..."gifts" in the gym. I'd just keep on working for 16 hours, drinking vino and eating bacon eggers.

So, when I need to kick my own toosh and I don't have the patience for long hour or two in the gym, I turn to this amazing treadmill workout.

First I walk for 5 minutes to get the blood in the right places.

Then, I set the incline to the highest I can stand (usually somewhere around 8.5) and the speed somewhere similar...A full-out, no-holds-barred, serious sprint.

Then, I stand on side rails, and watch the clock. At the 30 second mark I jump on the treadmill and sprint! Then, I hop off for 30 seconds.

I repeat this 10 times back to back, then cool down for another 5-10 minutes.

If I haven't lifted that day, and need to quickly kill two birds with one swift kick in the pants, I'll bring some heavy weights over from the lifting floor and spend the 30 second rest intervals squatting, renegade rowing, tricep dipping and curling. (Safely, on the floor, behind the treadmill, keeping the weights well-clear of the conveyor belt.)

I've run marathons, triathlons, and spent two whole months in consistent workout on a reality show in LA, but when chips are down and I can do what I want to do, nothing hits the spot like my special little anerobic killer.

Be The Machine,

Holly

Exercise of the Month

2010-09-02T05:40:00.000-07:00

Jack Losey Presents: Burpee to Pull-Up

How to perform: Start in a standing position, squat down and touch ground outside your feet while kicking your legs back into a push-up position. From here, reverse the motion and jump up and grab onto the pull-up handles, and pull yourself up. Drop down to the ground and repeat. Sets and Reps: Start with 2 sets of 5-8 repetitions and challenge yourself to do a few more each workout.

TOUR of the CORE

2010-08-17T09:48:00.000-07:00

Monday, August 16th - Pilates & Personal Trainer, Melissa Dupuis gave a special, interactive presentation of the CORE. For those of you who couldn't make it, please enjoy her notes:

Why is the CORE so important?

Supports posture (having a strong core makes you stand taller preventing any slouching or unnatural curvature of the spine)

Supports the lower back (a strong core is directly connected to the lower back; when your core is weak it causes a lot of pressure in the lower lumbar spine causing pain and discomfort)

Prevents injury during heavy lifting (upon lifting heavy loads, using your core will help prevent any injury from occurring. Most people use their necks, shoulders or back to assist in lifting heavy loads. Once you learn how to incorporate your core, there will be no more unnecessary pressure in those high stress areas of the neck, shoulders & back)

Try these common exercises with the intention of finding your core

Plank (How to feel your core: pull your belly away from your shirt and bring your inner things towards each other).

Push-up (How to feel your core: pull your belly away from your shirt. As you go down inhale keeping your belly pulled up and in. As you come up let out a big exhale, connecting your core even more)!

Squat (How to feel your core: as you squat, try to think of pulling your belly away from your thighs, this in turn will connect your core and protect your back. Keep your abs tight as you come up. Also, keep your weight in your heels and hinge back from your hips).

Lunge (How to feel your core: think of your inner thighs here. Your feet and knees should be under your hips, so when you stand, connecting your inner thighs for balance also connects your core. Stand tall, as you descend, think of your abs pulling away from your thighs, which will keep your posture tall. As you come up, think of your abs and your inner thighs pulling you up, rather than your feet).

Chest Press (How to feel your core: during a chest press, it's natural for us to want to arch our backs to assist us in pushing the weight. Do just the opposite. Before you push, take an inhale and bring your abs away from your shirt and into the bench. As you push away, keep your abs pressed into the bench and take an exhale. Inhale to return back slowly to your starting position).

Row (How to feel your core: as we pull back its common for us to continue our pull into our lower back, thus arching and causing pain. Support your lower back by holding your core and you'll get more out of this exercise! As you pull back, think of a long spine, as if you're up against a wall, this will make you taller and connect your abs. Keep this connection throughout the exercise).

Overhead Press (How to feel your core: with an overhead press, the challenge is keeping a long spine without pitching backwards into our lower back. If seated, think of pulling your abs away from your seat and supporting your spine into the back of your bench. If your standing, pitch slightly forward to support your back and bend your knees slightly to counterbalance. think of bringing your abs away from your thighs as you press overhead. Keep that posture throughout the set).

TRX (Push-up, Plank, Row) (How to feel your core: with TRX exercises, balance is challenged, thus making it harder to support your core. Imagine an imaginary support behind your back that your trying to push against as you do a push-up, row, or plank. Imagining this surface will help you bring your abs in and keep the tight and supportive throughout the exercises).

Jack training Brandon

2010-08-16T17:00:00.000-07:00

Hello All!!

I wanted to share a simple but grueling workout I did today with fellow trainer Jack Losey.

The following four exercises are completed in a circuit fashion with a given rest period after each exercise. This workout is not for the ‘faint of heart'. It may seem simple but with the right weights and intensity it will make even the fittest individual wish it was over.

Without further ado here it is:

-Reverse Lunges with Dumbbells; 12-15 reps each leg
rest 30 seconds
-Dumbbell Bench Press; 12-15 reps
rest 60 seconds
-Body-weight Pull-ups; as many as possible to illicit failure
rest 90 seconds
-Barbell Squat; 12-15 reps
rest 120 seconds

Then start again with Reverse Lunges. Complete this circuit 4-6 times
and you will know you had a great workout.

*Air on the side of caution the first time you perform this workout. Choose weights lighter than what you would normally use for each exercise to ensure you can use them throughout the entire workout.

I'd like to add that it is very important to workout with someone, whether it is a trainer or partner. After a weekend getaway to Narragansett Beach in RI I was not nearly as motivated as I normally would be. With the motivation that Jack brought to the workout, and his
commitment it helped me to GET IT DONE!! Thanks Jack!!

Whoever decides to do this work-out! Push yourself!!! It will definitely
test your limits!! Good luck and don't forget … this for YOU!!!

-Brandon

2010-08-04T08:11:00.000-07:00

TOUR OF THE CORE

August 16th 6:30 pm

Does your back hurt when your doing pushups? Are you sore in all the wrong places? Find out why by taking a Tour of the Core with Melissa!

Pilates & Personal Trainer Melissa Dupuis will show you how to use your abs during the exercises you do everyday, so you can be pain free & get more out of everything you do!

Meet Melissa in the lobby and be prepared to work out!

August - Exercise of the Month

2010-08-04T06:09:00.001-07:00

CSC Certified Personal Trainer
Holly Hurley, CSCS, CPT

Quarterback Shuffle

You can use a bench, step or even a bosu!

1. Start on one side.

2. Step up on to the element, stand tall and push through quick to the other side, keeping your center foot on top.

Try to land and move as quickly and quietly as possible - like a ninja – for 30 seconds.

Great for cardio, stability and of course, great lean legs!

Cardiovascular Exercise: Unconventional Methods

2010-07-14T10:28:00.000-07:00

What is cardiovascular exercise?
Cardiovascular exercise can be defined as any physical activity designed to improve the efficiency of the heart and lungs, which is performed at moderate levels of intensity over an extended period of time.

How can it be performed?
Cardiovascular exercise can be performed through many ways; common types would be: running, cycling, rowing, aerobics classes, and swimming.

Why should I do it?
There are many benefits to cardiovascular conditioning, but to list a few: Decrease Blood Pressure, Decrease Risk of Heart Disease, Decrease Risk of Diabetes, Increase Endurance, and Help Build Strength.

What is the best way to do it?
Unless you are training for something specific there is no exact “best” way. Personally, I think the best way is a mixture.

These are the tools we are going to use to challenge our bodies in new ways:

Kettle Bell’s have been around since the Egyptians and were used to build strength and endurance.

Medicine Balls can be used to throw, slam, and challenge hand/eye coordination.

Sandbags can be used to stop floods, but also to build great hand strength and cardiovascular conditioning.

Success Story: Noah Roffman

2010-07-11T08:58:00.000-07:00

Member: Noah Roffman
Member Since: March 2010
CSC Trainer: Ryan Maciel
Achievement/ Success: Has lost over 20lbs and decreased his body fat % by 8 percent.
Routine: Noah Trains 5-7 days per week for about an hour per day. Noah meets with
his trainer Ryan 1x per week and does 2-3 weight training sessions along with
swimming and running as a part of his cardio routine. Noah does full body and fat loss
circuit workouts with Ryan to lose weight and add lean muscle.

Before: After:

Success Secret: Consistency and Discipline. Since day 1 Noah was in the gym
everyday. hasn’t looked back and the results are amazing. Noah also improved outside
the gym as well and changed his diet, got rid of the junk food and started eating
healthy again. For cardio Noah enjoys swimming because it doesn't even feel like he is
working out. Try to find a sport or an activity that is hard but you enjoy
and that doesn’t feel like exercise.

Exercise of the Month: Mountain Climbers

2010-07-01T10:10:00.000-07:00

CSC Certified Personal Trainer
Nicky Dell Uomo

Exercise of the Month:

MOUNTAIN CLIMBERS

*Get into the push-up position (arms straight), balls of your feet on the floor.
*Lift your right knee straight up towards your right arm, then back down.
*Repeat with your left knee to left arm.
*Increase the speed of each rep so your legs are alternating up and down.
*Continue for 20 – 60 seconds.

Helpful Tips

1. Keep breathing steadily, try and get into a rhythm.
2. Keep your butt as low as possible during each rep.
3. Engage your core and keep your back in a neutral posture..

*Try using the Val Slides, BOSU, or TRX to create a more challenging exercise!

Member Referral Winner: KIM!

2010-06-30T14:34:00.001-07:00

Congratulations to KIM for winning our Member Referral Challenge! Kim won a Brinkman Gas Grill!

Be Smart, Set Goals

2010-06-29T01:25:00.000-07:00

IT'S SUMMER TIME!

Do you remember your New Year's Resolution?

Lose Weight. Exercise More. Eat Healthier.

Chances are that one of these statements makes up a part of your 2010 resolution. And if you're like many Americans, actually following through on your resolution will be the hardest aspect of making these lifestyle changes. Now that we are halfway through the year, here are some goal-setting tactics to make sure 2010 is the year you accomplish and follow through with your New Year's Resolution.

Be SMART about your goals this year (set Specific, Measurable & Meaningful, Achievable, Realistic, Time-Sensitvie goals):

Choose a goal that is MEASURABLE and MEANINGFUL, because your goal has to be important to you. For example: "I want to lose 10lbs this year" might actually be your goal but take it a step further: WHY do you want to lose 10lbs? How will you feel when you lose 10lbs? How will your life be different after you lose this amount of weight? Answer all of these questions and you'll get to the root of what drives you. That is what will keep you motivated all through the year.

Be sure that your goal is ACHIEVABLE for you and be SPECIFIC and REALISTIC. For example: setting a goal to go the gym six days per week will only work if you realistically have time to go to the gym six times per week! Finally, have a set Time for when you will complete each step of your goal. For example: "I joined Commonwealth Sports Club (CSC) on or before January 4th, 2010. By January 18th; I have a weekly workout schedule and attend CSC x number of times per week". When writing down your goals remember the acronym SMART and use the following tips to stay on track to meeting your fitness goals:

1. Write it down! You'll be more likely to stick to it, plus you can look back on your goal, and readjust it throughout the year.
2. Break large goals up into smaller, more manageable increments.
3. Celebrate as you reach each step of your goal! Tip: If weight loss is a part of your goal, stay clear of food as a part of your celebration... try a new workout outfit instead!
4. Take a class. Group Fitness classes are a great way to learn something new and to help make sure your form is correct. Plus most clubs have something for everyone, whether it's ZUMBA, SPINNING, or kickboxing, there's bound to be something on the schedule that interests you! Check out www.commonwealthsportsclub.com/schedule for class schedules.
5. Bored? Update your iPod! Refreshing your playlist on a regular basis will keep you motivated.
6. Take advantage of the complimentary training sessions your health club offers (CSC offers 2 sessions for every new member to use during the first 30-days of membership!!)
7. Use the buddy system. People who workout with a friend are more likely to stick to it! CSC offers group personal training for workouts written & implemented by a professional with the motivation & camaraderie of your friends to help push your through daily workouts!
8. The combination of weight training and cardiovascular exercise will result in changes much faster than doing one or the other.
9. Still not seeing results? Shake up your cardio routine with interval training: try alternating between 1 minute at an extremely difficult pace/level and 1 minute at a recovery pace.
10. Cut yourself some slack! If you slip up and miss a workout, start fresh tomorrow. Remember the whole week isn't ruined if you miss a workout or overindulge.

Sticking to your 2010 fitness resolution starts with setting a goal and using these strategies to follow through. If you get stuck somewhere along the way, I'd love to help...

Why Isn't My Diet Working?

2010-06-28T10:21:00.000-07:00

Every year I hear the same thing from my clients, "I was on The _____ Diet and I lost a million pounds in one week, but then it just stopped working for me! What can I do?" As a hired professional paid to answer these sort of questions, I looked into countless medical journals, sports articles, Cosmopolitan Magazines and personal anecdotes and came up with the following reasons. Of course, it is no good offering problems with no solutions so I've included with each diet downfall a way to pick yourself, dust yourself off and get right back on track. Because this should be the year you actually loose those last ten pounds!

Diet Fail #1: YOU STOPPED DOING IT.
I know what you're saying, "How can you say that? I'm looking to you for answers! I TRY, Holly, I swear, I TRY." Well, I do believe Yoda said it best. You don't lose weight by trying not to eat that whole buttercream frosted cake by yourself. You lose that weight by NOT eating that buttercream frosted cake. If I have a client who is not losing weight, I always ask them, "What did you eat." If you work out 2 hours a week, and then eat horrible food 80 hours a week...Well, you do the math. Moral of the story is, be honest with yourself and assess if you're actually following the rules of the diet. One week of obsessive food journaling will give you the answer. Yep, it's a pain, but it works. Ask your RD. If, and only if you honestly are following the diet you've chosen, move on to Diet Fail #2.

Diet Fail #2: YOU'VE HIT A PLATEAU.
That first week, you lost eight pounds. The second week six. This week you gained a pound, and it's infuriating. So, what to do? Just this: Make a change. On the CMT Reality Show, "I Want to Look Like a High School Cheerleader...Again", I was pitted against 9 other women in a contest of weight loss. Now, this was before I was a personal trainer. I was, in fact, a television producer. I managed productions for tv, films, commercials. I hired and fired crew. I managed the dietary needs of Michael Ian Black, Tyrese, Denise Austin and Judy Gold, while putting over 40lbs on my 5'2" frame in the process. So - trust me - I've been there. In a way you cannot believe. But, on this show, it was my job to lose more weight than nine other ex-cheerleaders. Some of them from professional teams. Not eating didn't work for me, because I was exercising over 8 hours a day, so I learned how to make food burn fat. Each week, fiddle a little with the format. If you're eating clean (veggies, whole grains and lean meat), then try 2 weeks lower carbs, two weeks normal. The next two weeks, try one day with higher calories, one with lower. If you want your body to keep changing, you have to keep changing what you're putting it though and what you're putting into it. Another option is to add some cardio, but I've got a whole article on that topic, so we'll move on.

Diet Fail #3: THE DIET IS BAD.
I know it's hard to accept that the diet that worked so well for your mother's best friend's second cousin's wife ("She lost ten pounds in an hour!") is not right for you! But, some diets are just plain bad. Avoiding the gnarling finger of blame, I'll just say this: if your diet involves forsaking whole food groups, ingesting solely liquid concoctions or eating the same thing every single meal, the diet is bad. Let it go.

Diet Fail #3b: THE DIET IS FAD.
Sure, you can eat only fruit for a week, but what happens when you've had all the fruits in the world and your muscles have whithered down to nothing from lack of protein and you are so hungry for anything else, you could just kill somebody. Beware the fad!

So now you know what to avoid. Here's how to find a sustainable diet that works for you.

Diet Win #1: EAT GOOD = FEEL GOOD
You know how eating a ton of candy when you were little made you feel completely out of control for a few minutes and then feverish and sleepy for about an hour afterward? Right. Well, an all-candy diet won't help you lose weight, and it won't give your body what it needs to feel awesome. Not a coincidence. If your diet makes you feel awful, it is awful.

Diet Win #2: KEEP CLOSE TO THE SOURCE
Listen, I like Cheese Puffs as much as the next girl, but on the back of that package, you'll find very little actual food listed as ingredients. Now, turn over your broccoli. Hm. Just Broccoli. Real food is good for you. I hate to break it to you, but stuff that grows out of the ground and exists in nature to be eaten by humans, is made to be used by your muscles and bones. Chemicals are not and your body knows the difference. So, look for foods that have higher numbers next to things like fiber, vitamins and protein...Even if they don't taste like butter, cream or glaze.

Diet Win #3: FORGIVENESS IS DIVINE
If you slip up on your diet, eating a whole pan of brownies and six buckets of fried chicken are not going to help your cause. So, don't. Good marriages, good families and good friendships are based on heaps and heaps of forgiveness. Your relationship with yourself is no different. If you do not love yourself enough to forgive you and move on, you will mire yourself in your past deeds and never find the joy of achieving a slender body that will make you proud of yourself...Capiche?

And when in doubt, remember the old saying from Dr. Kelso on the hit television show, Scrubs, "Nothing in this world that's worth having comes easy". Being fit takes work, but when you can keep up with your grandkids playing frisbee, look perfect on your wedding day, or run a marathon with your husband, you will be glad that you didn't ditch your own Diet Win.

I have a ton of resources on this topic, and I'd be happy to share them with you - and if you want serious, personalized advice, you can also feel free to visit Kellene, our very own Registered Dietitian!

Exercise of the Month!

2010-06-01T09:54:00.000-07:00

CSC Certified Personal Trainer:
Laura Shine

Exercise of the Month

PUSHUP TO SIDE PLANK
(3 sets x 10-12 reps)
Step 1: Perform a regular pushup.
Step 2: At top position, do a side plank.
Step 3: Repeat pushup and plank on opposite side.
*GREAT EXERCISE FOR ACHIEVING TANK-TOP ARMS AND TIGHT ABS!*

Trainer Tip: Brace your abs throughout the entire exercise and make sure to inhale/exhale – try not to hold your breath!