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50, 40, 30, 20, 10

June 22, 2011 By Courtnie Leave a Comment

Get in shape for free, and from the comfort of your own home!

Here’s another workout that we did in class tonight!!


Run through the list of exercises below, performing; 50 of each of the exercises and then 40, 30, 20, 10

  • Weighted step-ups
  • Weighted alternating lunges
  • Push-ups with a row (start in a plank position with weights in your hands, perform a push-up and then a single arm row)
  • Sit-ups of your choice
  • Plank (for seconds! 50 sec, 40, 30 and so on)

*Remove the weights for this workout, if you don’t have a set of weights at home or would like to perform a modified version of this workout*

Make sure you do a proper warm-up, cool down and stretching!

Have fun

you trainers and motivators

~Amanda Lee and Courtnie McInnes~

-If you are finding it hard to motivate your self at home, check out when we are offering our next Learn2sweat bootcamps and personal training

where we will provide your motivation and profession instructions!

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Killer Full Body Workout

June 5, 2011 By Courtnie Leave a Comment

Here is a Fat Blaster Full Body Workout!!!

This Circuit should take about 30 mins to run though once,

tonight in our class we will

be going though the circuit twice!! 8)

Remember to always properley warm-up and cool down!!

5 minute warm-up: 4 Laps Jogging

1) Pushups – max in 1:00

2) Squats – max in 1:00

3) Bent over rows – max in 1:00

4) Jog 3 laps

5) Shoulder press – max in 1:00

6) Lunges – max in1:00 each leg (2:00 min total)

7) Bicep curls – max in 1:00

8 ) Jog 3 laps

9) Triceps extensions – max in 1:00

10) Wall squat – 1:00

11) Pliate squat – max in 1:00

12) Sit-ups with weight (1 min/1 min without) – max in2:00

13 )Regular Crunches – max in 2:00

14) Kettle bell swings – max in1:00

15) Jog 3 laps

16) 2-3min rest and Repeat

5 minute Cool Down: 3 Laps Walking

5 minute of Strecting!

This is a great workout and will help you slim down and feel great in a short period of time!

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Lucky Number 7

April 8, 2011 By Amanda 1 Comment

A Learn2Sweat Faveeee! This is a great fat blasting circuit! High Intensity, interval workouts get your metabolism revving for many hours after you workout

Cardio on its own at a steady state is said to increase your metabolism for 6-7 hours

Weight training can increase your metabolism for 6-7 DAYS

& HIIT (high intensity interval training) is said to increase your metabolism  for 3 to 4 days.

So in this type of workout we’re taking advantage of our metabolisms and combining weight bearing exercise with HIIT. Making our metabolism’s increase drastically for a longer period of time! Burning fat and gaining muscle!!

I know our girls at our bootcamps will love this one! Here is what we will be doing tonight:

Repeat 7 times! (7 seems to be our lucky number)

1. 50 Step Ups (25 per side)

2. 20 Over head shoulder presses

3. 20 Push ups

4. 50 Kettle bell swings

5. 50 Medicine Ball Twists

6. 20 Tricep dips

7. 7 Burpees (hehehe Lucky number Seven!)

Have fun trying this one out!!

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Sleep deprivation is detrimental to you workout program

March 31, 2011 By Courtnie Leave a Comment

Sleep and exercise go hand in hand; exercise improves your sleeping quality and getting proper sleep will help with muscle recovery

When working out your muscles become sore because you create small micro tears within the muscle. These micro tears are good, this is how our muscles grow. When your body repairs these tears it causes muscle hypertrophy (muscle growth).

For muscle hypertrophy to occur, you must allow an adequate muscle recovery period.  Including enough time between workouts (split routines), proper nutrient intake, and enough sleep!

A lot of your muscle/tissue repair occurs while you are sleeping!

On the other hand, an adequate amount of exercise could improve your sleep quality and quantity, but too much will could cause a disturbance in your sleep pasterns, So find your balance.

Tips on how to get a good night sleep;

  1. Try drinking some warm herbal tea prior to going to bed, to help unwind and relax before
  2. Stick to a routine
  3. Sleep only at night, no more naps through the day
  4. Don’t workout prior to going to bed as this causes a release of endorphins, and elevates heart making it hard to settle down for bed
  5. Take a warm bath or hot shower helping your you muscle and to relax and relieve stress
  6. Avoid eating (~2 hours) prior to going to bed, so your tummy isn’t churning while you are trying to fall asleep
  7. Avoid caffeine
  8. Make a peaceful sleeping environment, aviod studying, working or watching TV in bed
  9. Get your 30min+ of exercise in a day. Try adding yoga/meditation classes to you daily fitness routine
  10. Try reading for fun (novel) to help get your mind off of every day life stresses

Hope these tips  help!

Keep track of your sleep pasterns while training, because a some signs of over triaining include;  disturbed sleep patterns, and increased need for sleep.

Check out the blog “Are you over doing it?” for other signs and symptoms of over training.

Like what you see!! Leave a comment, and like us on facebook so you can stay updated with our innovative work outs and healthy eating and every day fitness tips!

Sweet dreams :O)

~Courtnie~

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Less is more

December 28, 2010 By Courtnie Leave a Comment

Being efficient while working out will help you cut down on the amount of time you spend in the gym and give you results faster.

Time saving tip:

Add sprints

Sprints cause you to use your immediate energy sources such as sugars, while sprinting. However what happens after you stop working out is truly magical. Your body experiences a post exercise oxygen consumption (PEOC) and continues burning fat long after you are done your work out.

Post exercise fat burning can last for hours!

The next time you are in the gym instead of running on a treadmill for an extended period of time, try bumping up your speed and sprinting it out for 30 to 60 seconds. Each sprint should be followed up with a recovery period (walk/jog).

Check out treadmill sprints video >>>>>>

Here is a rough guideline for treadmill speeds (speeds may vary depending on the treadmill calibrations and  leg length)

<4 mph walking

4-8 mph jogging

<8 mph sprinting

Sprints also allow you to pervent muscle wasting, so you will not be wasting away all that prescious muscle that you have worked so hard to build!

Remember to always properly warm-up prior to working out to avoid injuries. Check out our leanr2sweat warm-up video>>>>>

Safety tip; use the safety clip, and trace the treadmill with one foot to help you gage the speed of the treadmill prior to jumping on.

Learn2sweat workout programs are designed to help you feel confident and have personal direction with a tailored work out program.

You don’t need to spend hours in the gym to see results!

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