Which of these two classic upper-body pushes deserves to be the centerpiece of your program? The answer might surprise you!
Strength Showdown: Push-up Vs. Bench Press
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Tag Archives: fitness
Burlington Body Camp Fall Session begins October 8, 2015
Fight routine fatigue with Burlington Body Camp, where you NEVER do the same workout twice!
Our trainers lead groups through unique hour-long workouts of high-intensity circuits and strength-training exercises. Not only will you torch fat and calories, our workouts will boost caloric burn during AND after workouts.
Where: Creative Edge Dance Studio 1160 Blair Rd. #11
When: Mondays: 7:30/8:30 p.m Thursdays: 7/8 p.m
Cost: $200 (2 sessions/week) $100 (1 sessions/week)
Duration: 9 weeks
Register online
Start 2015 Right with Burlington BODYCAMP – Register Today!
Burn an extra 300+ calories a day in just 4 minutes
How to do Mountain Climbers
Mountain Climbers are an incredibly challenging exercise, but they are worth it! They scorch calories, boost your metabolism, pump up your heart rate and strengthen legs and core muscles. And the best part is…you can do them anywhere!
Even if you only do one HomeBodyFit circuit, (below) you’ll boost your calorie burn for the day – 300+ calories worth!
How to do Mountain Climbers
- Come to a push-up position with your knees off the floor and your hands shoulder-width apart. Your hands should be positioned slightly ahead of of your shoulders and your fingers pointed forward.
- Bring one foot forward like a lunge and place it on the floor under your chest with your thigh towards your chest. Keep your other leg straight and strong and your toes are tucked under with your heel up. Engage your abdominal muscles to stabilize your spine and pull your shoulder blades down and back.
- With your hands firmly on the ground, abdominal muscles engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as legs switch positions. Repeat at maximum intensity for best results.
HomeBodyFit Tabata Mountain Climbers – Advanced
Work this circuit into your next session. All you need is a stopwatch. Remember, for best results you need to perform these at maximum intensity.
Perform mountain climbers (engaging your abdominal muscles and keeping your shoulders strong) for 20 seconds. Rest or 10 seconds. Repeat 8 times.
Interested in starting an at-home fitness program and meal plan? Contact HomeBodyFit for a FREE Consultation.
Remember chin-ups from gym class? Work your back and biceps at-home with a chin-up bar!
Work your back and biceps at home with a chin-up bar!
Chin-ups (or Pull-ups) are an excellent body weight exercise you can do at home with a chin-up bar…or head to your local park and use the monkey bars. Combine them with push-ups and you have a balanced, major-muscle groups circuit and a solid cardiovascular workout.
How to do Chin-ups and Pull-ups
Chin-ups
- Face the bar and grab it with your palms facing you, keeping your arms shoulder width apart
- Pull yourself up…and the trick is to do it slowly (when you jerk yourself up, you don’t get the full benefit of the chin-up)
- Keep your body steady and don’t sway
Pull-ups
- Face the bar and grab it with your palms facing away from you, with your arms beyond shoulder width apart
- Pull yourself up…until your chest touches the bar, concentrating on your lats (the muscles below your armpits)
Note: This method is the more difficult of the two, so take your time and build up to this one.
Interested in starting an at-home fitness program? Learn more about HomeBodyFit here!
Listen to your trainer…it’s a good thing to eat before bed
It used to be that eating before bed was considered to be a big no-no for weight-loss. This is no longer the case. In fact, if you’re working out on a regular basis and eating considerately throughout the day, a bedtime snack is ideal for weight-loss and muscle gain. However, this doesn’t mean that bags of chips and ice cream are on the menu. Instead, choose wisely so that your snack fuels your body and assists with important repair processes. We like sugar-free options…
HomeBodyFit before bed snack examples:
- 1 cup of 0% cottage cheese with a tablespoon of unsweetened peanut or almond butter
- Unsweetened 0% Greek yogurt with cinnamon
- Baked chicken breast with steamed broccoli
However, if you absolutely need something sweet, Cellucor athlete and WBFF Fitness ProJen Jewell (BodyBuilding.com) offers this protein treat which pleases both your taste buds and body.
Protein Cookie Delight
Protein Cookie Delight
Ingredients
• 3/4 cup frozen or fresh berries
• 3/4 cup raw old-fashioned oats
• 1/3 cup light/unsweetened almond milk
• 2 scoops Cellucor Red Velvet flavored whey protein powder
• Chocolate or rainbow sprinkles (optional, but great when not cutting)
• Honey to taste
Directions
1. Place berries in a bowl and microwave for 45 seconds. Once finished, mash with a fork.
2. Add remaining ingredients to create the batter. Make sure to stir thoroughly so all ingredients are evenly mixed.
3. Place 2-3 tablespoons of batter onto a plate to form each cookie, then place in microwave for 45-60 seconds.
4. Remove, let cool for a minute or two and enjoy.
NUTRITION FACTS
Serving Size: 1 serving
Recipe Yields: 2 servings
Amount per serving
Calories 262
Total Fat 2.5g
Total Carbs 29g
Protein 31g
Ask us about our online meal and fitness plans!
Coconut Oil: The Fat-Burning Fat
by Brad Chase, BodyBuilding.com
What comes to mind when you see the word “thermogenic?” Heat, probably, since the word itself means “heat generating.” Or maybe you think of a stimulant supplement like caffeine which is known to speed up your metabolism and increase energy expenditure. Maybe you’re taking one of these right now, in the hopes of slimming down. One thing you probably don’t think of is a coconut and especially the oil extracted from its flesh. Not that long ago, coconut oil ruled alongside partially hydrogenated soybean oil as the worst of the “bad fats.” Maybe you know them by their other name: trans fatty acids. These were the fats that were shown in repeated studies to increase the risk for heart disease and obesity, in addition to being linked to everything from depression to infertility. They’re the reason you stopped buying movie-theater popcorn!
Given that reputation, it’s OK if you’re skeptical about what I’m going to say next: Coconut oil is shaping up to be one of the world’s premier natural thermogenic agents. But before you go running to the Cineplex, there’s a catch: The processed coconut oil of the past has about as much in common with the healthy virgin coconut oil as Chief Wiggum does with Robocop.
Intrigued? You should be. Let’s crack open the coconut for a closer look.
If she can do it, so can I!
Did you know that just hearing that others “can do it” can greatly influence your fitness performance? According to the journal of Psychology of Sport and Exercise, motivation from others can have a very powerful effect on one’s exercise duration and intensity.
If she can do it, so can I!
The study went like this:
A group of 68 participants were split into two groups and asked to hold a plank for as long as possible. After finishing, the first group was told that a similar group had held their planks for 20 percent longer. The second group was given no feedback.
Following this, the two groups were asked to perform a second plank, again for as long as possible. The researchers found that the first group (who had received the feedback) rated their confidence at 45 percent before the first plank and nearly 60 percent before the second plank, holding their planks for 5 percent longer; whereas the second group’s hold time dropped 18 percent.
Essentially, the study found that if you learn or observe that your peers are doing well, you’re more likely to believe you can too.
So seek out influential stories, talk to friends and family about their fitness efforts and workout in pairs and groups. These can all help boost your confidence and enhance your performance…and don’t forget to let others know about your accomplishments!
Learn more about our couples and group fitness programs including Burlington Body Camp (drop-in tonight for only $15)
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Have your Dark Chocolate Fudge Brownie Cookie Crumble Pot…and eat it too!
Dark Chocolate Fudge Brownie Protein Cookie Crumble Pot
by Anna Sward, BodyBuilding.com
There are few things as delectable as digging in to a cookie crumble pot. As soon as you dip your spoon in, you get the crunchiness, creaminess, and warmth of chocolate paired with cool ice cream. It’s that combination of cake and gooey chocolate that tops all else.
The best part: You can indulge without throwing your diet out the window. It’s not wizardry I’m describing here. It’s protein that packs a punch!
PROTEIN COOKIES
• 1/4 cup Dymatize ISO-100 Chocolate Fudge Brownie
• 1 tbsp honey
• 2 tbsp peanut butter (or three, if you’re a sucker for the butter)
• 1/4 cup cocoa powder
• 1 small egg
FIRST LAYER
• 2 pots (340 g) Greek 0% fat yogurt
TOPPING
• 2 squares melted dark chocolate
• 2 tbsp ground almonds
Directions
1. Place cookie ingredients in a food processor and blend together until they form a paste.
2. Shape mix into 6-10 small balls and flatten each one on a baking-paper-lined cookie tray.
3. Bake at 350 F (175 C) for about 7-10 minutes, or until cookies are cooked through. Do not overbake. It’s best to take them out while they’re still soft in the center, because they tend to set a bit more as they cool.
4. To assemble cookie pots, layer 1/2 cup Greek yogurt into ramekins. If you don’t mind adding a little extra fat, you can use ricotta or mascarpone, too. Crumble a cookie and sprinkle it on top. Add some melted dark chocolate and top with 1/2 tbsp ground almonds. Ta-da! It’s delicious goodness in a bowl!