Sunday, July 15, 2012

Registration Is Now Open!!

Rock Your Jeans Challenge is looking for a few motivated women to take on the challenge of droping two jean sizes in eight weeks! That's right two jean sizes!

If you're ready to take on this challenge, click on the Rock Your Jeans Challenge link on the right hand side of this page.

If your looking for a little additional help along the way, consider Rock Your Jeans Training Camp! This is an eight week bootcamp style workout that will have you burning fat, building muscle, and in your jeans in 8 weeks! Training Camp is held at XTC Fitness & Sport, on South Broadway in Tyler, TX. Register for Training Camp by clicking on the Training Camp Registration link on the right side of the page. All participants registered for Training Camp are automatically entered into the challenge with no additional cost. Register today!

Challenge Begins: September 3, 2012

Registration Closes: September 1, 2012

Wednesday, July 11, 2012

Body Shape, Size, & Composition

Genetic makeup and inherited body build account for some differences in basal metabolic rate, or BMR, and these are differences you can't change! When finding the right amount of calories you need per day, consider the following: The more you weigh the more calories you burn. For example, it takes somewhat more effort to move if you weigh 170 pounds compared to 120. That's one reason why men, who often weigh more, use more calories than women. A lean, muscular body has a higher metabolic rate than a soft rounded body with more fat tissue. Why? Ounce for ounce, muscle burns more energy than fat. As a tip, stay physically active to maintain your muscle mass and give your BMR a boost. A tall, thin body has more surface area than a short body, and as a result, more heat is lost and more calories are burned to maintain a normal temperature.

Sunday, July 1, 2012

High Intensity Interval Training (HIIT)

It's in the news, on TV, and has been written about in many major magazine. It's the latest exercise craze, High Intensity Interval Training (HIIT). Here's how it works; High Intensity Intervals use the  basic fitness principle of maximum calories burned per hour by driving the heart rate above aerobic levels (High Intensity), for an extended length of time (duration). In addition, most workouts include exercises that work the entire body so participants can get a full body workout.  For example, let's take an old school exercise like the jumping jack. A jumping jack drives the heart rate up and burns lots of calories. In HIIT training, a jumping jack might be paired with a strength exercise such as a push up. When the two of these exercise are used together interchangeably in a workout an interval is created.
So what does this look like? Here is an example, a set of ten jumping jacks to drive the heart up; your body is using lots of energy (calories) to complete this exercise. Once jumping jack are completed an immediate set of 10 push ups are completed. Push Ups are a strength training exercise that uses the whole body and allows your heart rate to recover before you begin jumping jacks again. To get a full HIIT session, you might do 4 or 5 sets of alternating these two exercises. By alternating the exercise you are pushing the heart rate to get maximum calorie burn as well as staying active while you recover. This allows for a full five minutes of continuouse exercise in a set.
High Intensity Interval Training is a great way to blast fat because sugars are burned off quickly and your body is forced to use it's back up energy storages (fat) to keep you going throughout the entire workout. This new craze has been very successful in helping people lose weight, improve stamina, and train athletes! Why train like this? Because it works. Check out my video to see me demonstrate a few of the exercise I use when training my Rock Your Jeans clients. These exercises include (but not limited to) jumping jacks, mountain climbers, frog hops, Push Ups, Lunges, & Squats.


Happy Exercising and Rock Your Jeans!!