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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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Your Metabolism

April 27, 2011 By Amanda Leave a Comment

As a Trainer and Nutritionist I am always asked questions about what to eat to lose weight. This question is difficult to answer because there are numerous factors that aid in weight loss. Nutrition, cardio and your workout routine are the three most important factors, nutrition being about 80% of the puzzle. Here is some information I think you should all know about your metabolism, which is what will burn off your calories and that excess fat!

Metabolisms are not fragile things and it is quite hard to “mess” it up. If you find you have a slow metabolism it is probably because you are not timing your meals correctly or not making the right food choices.

Metabolism’s are based on a few factors and is scientifically referred to as your Basal Metabolic Rate or BMR. This is the rate at which the body expends energy to sustain basic life and  takes into account all of the energy you use to digest food, in respiration, to keep your heart beating, blood circulating and to stay awake.

There are three major factors that can increase your metabolism:

Your metabolism can be increased by exercise! Exercising can vary your metabolism around 30%. Meaning it can increase your metabolism and your energy expenditure by around 30% of your natural, current BMR.  The amount you will increase it by will depend directly on intensity, duration, frequency of activity, and your body mass. As you become more efficient at one exercise and it becomes easier to you, you will need to turn up the heat and make it more difficult in order to see the same results!

Thermoregulation is another factor that will effect your energy expenditure metabolism. When your body is hot and sweaty it takes more energy to cool it down again, and vice versa.

Thermogenisis of food is the third main factor that can vary your metabolism. The thermic effect of food is how many calories it takes to digest a certain type of food. Protein requires the most amount energy to digest, it can vary your metabolism about 20 to 30%. Next is carbohydrates (about 5 to 10%) and then fat (about 5%). This may help you understand why people choosing to lose weight are often chose to eat high protein diets.

Tips to keep your metabolism running smoothly:

Drink up

Plenty of water will keep you hydrated to learn more on the importance of proper hydration click here.

Green Tea

Green tea has plenty of polyphenols called catechins. The specific type of catechins in green tea help increase your metabolism and burn stubborn belly fat.

Spices

A wide variety of spices will increase the thermic effect of food. Also, spices such as curry, and chili flakes have potent antioxidants in them helping you ward off oxidative damage, which is caused by exercise, and keep your body running smoothly.

Natural foods

Foods with little preservatives are much easier to digest and process then confusing additives. natural green food is best as it is vitamin and mineral rich and low in calories. Vegetables are known to be high in fiber, vitamin B and magnesium, as well as being relatively low in calories. Top picks: : tomatoes, spinach, cabbage, asparagus, broccoli, celery, beets, peppers, carrots and eggplants.

Hope this helps you make some better choices! Stay focused! Every healthy choice you make you become one step closer to your ideal physique!

Yours in Fitness,

xo,

Amanda Lee

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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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How to stay fit on your Holiday

March 30, 2011 By Courtnie Leave a Comment

Worried about losing all your gains and hard work that you have put in at the gym?

The good thing is Most people actually lose weight when they go away!

This is because you are usually more active walking around everywhere, site-seeing, snorkeling, surfing, and possibly eating fresher foods (fruit, seafood etc.)

And the biggest factor is that you are leaving behind the stress! :O)

Here are some great tips to help you feel toned and fit on your trip;

  • First of all before leaving you are going to want to have Learn2Sweat saved as a favorite on your iPhone or BlackBerry that way you can check up on our latest workouts that you can perform anywhere, and healthy nutrition tips.
  • Don’t forget to pack your runners and a set workout clothes
  • Portable equipment; Pack yourself a deck of cards or some dice
  • Take your workout to the beach for beautiful scenery and added intensity  in the sand
  • Workout first thing in the morning, before it gets too hot, and before the beach gets too crowded
  • Going to an all inclusive is amazing, however there is constantly food in your face, everywhere you go. So instead of over indulging every time you pass a buffet, grab smaller more frequent meals throughout the day.
  • Take some healthy food with you on your day trips, this way you will not be tempted to stop at the closest greasy food joint when you get hungry
  • Sign up for a massage, not only is a massage pampering but it also helps with speeding up muscle recovery
  • Remember to stay hydrated, flying actually increase your chances of becoming dehydrated

Remember to

Enjoy the native tastes and sites of where you are visiting

Send us pictures of you Learning2Sweat on your holiday and we will post it our website!

Have a Safe Trip :O)

~Courtnie~

 

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Clean Eating Starts in the Grocery Store

March 6, 2011 By Courtnie Leave a Comment

Most people don’t realize just how important diet is to losing weight.

Diet accounts for as much as 80% of you weight loss success.

It all boils down to simple math.

If you are consuming more calories than you are expending, no matter how hard you are working out in the gym you are not going reach your weight loss goals.

When you are shopping in for you groceries, you want to make sure that you have a plan, you go in with your well thought out list of fresh and non processed foods, and you stick to it.

Learn2Sweat takes all the thought out of it for you…. in our E-Book Fat Loss Nutrition Program, we don’t just set you up with a nutritional guide but with your shopping list too, so you can take the thinking out of getting fit!

You can usually find all you need around the outskirts of a grocery store, once you have entered the center/iales you will be shopping in iales of chemically preserved processed foods.

If you don’t falter at the grocery store, than you will not be able to falter once at home!

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Start Today

March 6, 2011 By Courtnie Leave a Comment

If you keep saying to yourself that you will start tomorrow, today will never come……

Set a date, and a goal, write it down on paper, and make it real.

 

To help you get that push to start on your workout goals, whatever they may be, you may need that extra motivating factor.

motivators that will get you started today:

  • sign up for a 10k run
  • sign-up for a fitness competition
  • sign-up for a try-a-tri
  • book your holiday (and buy your ”trip bikini”)
  • for weight-loss; buy an outfit you want, but one size too small
  • for toning-up; buy that outfit that you want, but you are not allowed to wear it until you have completed your work out goal
  • buy a gift certificate for yourself at a spa…. and reward yourself with some TLC once you have reached you fitness goal
  • book yourself a photo shoot
  • Book a session with a Certified Personal Trainer

These are just some ideas to put a deadline on your fitness goals….. Be creative! Most the time it’s just being held reliable for your actions that keeps you on the straight and narrow.

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