No More Pink Dumbbells!

Seriously, you can't even begin to imagine how many times I still hear, "Oh, don't give me those heavy weights..I don't want to get too big." I understand the concern, but I addressed this scientifically in a previous post. It just doesn't happen. If you'll read the aforementioned post, you'll see that you are more likely to get bulky lifting in the medium range (8-12 reps) than you are lifting heavy (3-5 reps).

This picture of Lauren Brooks, see Pilates Body, demonstrates exactly what I am talking about.


















Lauren lifts mostly heavy weights for low reps using mainly kettlebells. No arm curls or triceps kickbacks.

The same goes for our female coaches. You guys have seen videos of Andrea lifting weights that would make a grown man cry and she is leaner than ever before! Additionally, Natalie, Nikki and Rebecca have all lost body fat while adding significant strength and staying out of the 3 sets of 10 training protocol. We have been equally successful with our female clients choosing a set/rep scheme on the heavier side.

So please ladies, understand that it is OK to lift something over 8 lbs without building abnormally large muscles. Lifting heavy is only going to promote more fat burning, butt shaping, lean muscle to your body. Sounds good to me!

See the video below of Rebecca at work!

Look for more videos when our new site is complete.

Supermodel's Shocking Weight Gain and Loss

In this article, Kathy Ireland talks about her unintentional weight gain, how the above picture motivated her to make change and how she was able to shed her extra fat.

It's interesting to see a true supermodel struggle with being a busy mom and trying to make time for her health. Sound familiar? Given similar schedules, we all face the same challenges- how to make time to exercise and what to eat on the go.

Since 1992, most of our business has been centered around fat loss for adults, many of whom were busy moms. I'll save you the read and give you the Cliff notes on Kathy's program:

To get back on track, Ireland enlisted the help of a friend, who happens to be a personal trainer and nutritionist. Thanks to healthier food choices, including cutting down on snacking and desserts, plus three exercise sessions a week, Ireland says she's almost back to where she feels her best.

Not earth shattering info, but good to know that even the one time Sports Illustrated cover model has to work to stay in shape.

RM

Monday Morning Surprise!

This is what I walked into this morning at the gym.

We really don't have anything to steal. Surprisingly, they did not make off with the 70 lb KB's. They did take our flat screen TVs and manage to make a mess of the place. Oh well, I guess they needed it more than I do. That doesn't mean they don't deserve a big kick to the baby maker!





















If I ever catch those MoFo's, this is what is going to happen.




Poor Ashley did nothing wrong and this is what she gets.











Rick Mayo

Friday Humor

If this kid doesn't get your weekend started right, then you need a serious kick in the pants! This one is thanks to Ross at NPPT



RM

Tabata- The 4 minute workout.

I have written about the Tabata protocol in past posts. The structure looks like like this.

8 Rounds of:
20 seconds of intense work
10 seconds of rest

Dr. Izume Tabata’s research published in 1996, on short, intense intervals. Dr. Tabata and his colleagues at the National Institute of Health & Nutrition, Tokyo, Japan, reported: "[Six to 8 very hard 20 second intervals with 10 second rest periods] may be one of the best possible training protocols… The rate of increase in VO2max [14% in only 6 weeks] is one of the highest ever reported in exercise science." What’s more, anaerobic capacity increased by a whopping 28%.

So you don't have time to workout? How about Tabata burpees in the garage? You can Tabata any exercise- push-ups, jumping squats, sprints, bike intervals, jump rope and etc. The possibilities are endless. Now, they are hard as heck, but you can get a lot of benefit from just 4 minutes using this structure.

Perhaps the most puke provoking way to do Tabata's is Thrusters. Thrusters are really hard as it is, much less done in this interval style.

Here is a video of the Mrs. totally crushing the thrusters with the 35 lb DB's! I challenge any swinging Johnson to try and match her. A heads up fellas- it hurts!

I know what you're thinking- only a real man could tame such an Amazonian wild woman. You know what? You're right!




RM