Catapult Fitness

Gear Review Teaser

2012-05-23T22:05:00.004-04:00

I'm a lucky gal. My friends over at Puma sent me their new trail running shoe, the Faas 250, to test drive. I'm very thankful to Puma, especially since they let me post at will (as CFB fans know, sometimes I'm not in love with the products I'm sent to review).

I've had these shoes for a while now, but my shoulder rehab and then vestibular issues kept me from giving them a test drive. That is until this upcoming holiday weekend! I plan on taking these puppies out for a test drive. My physical fitness level at this point is sub-zero, so I won't be able to put much mileage on them .... but I simply can't wait any longer!

My initial impression out of the box: I'm not digging the color scheme.

My initial impression once I put the shoe on: Damn, I cannot believe how comfortable these are!
Yeah, I couldn't keep myself from knocking around in them the past few weeks.

Okay then. Stay tuned for a full review next week!

Susan

Can Lifting Lighter Produce Greater Results?

2012-05-13T16:45:00.003-04:00

I've always believe in the saying, Go Big, or Go Home. New research published in the Journal of Physiology may have me re-thinking that mantra.

Certainly, how much weight you can lift, and how many time you can lift it will impact your muscle tone. However, there is an important variable called Time Under Tension (TUT)that leads to even greater muscular protein synthesis.

For this study, 8 men performed three sets of unilateral knee extension exercise at 30% of one-repetition maximum strength involving concentric and eccentric actions that were 6 seconds (6 seconds up and 6 seconds down) in duration to failure, or a work-matched bout that consisted of concentric and eccentric actions that were 1 second (1 second up and 1 second down) in duration. Participants ingested 20 g of whey protein immediately after exercise and again at 24 hour post recovery.

The study found that longer muscle time under tension increased the acute response of mitochondrial and sarcoplasmic protein synthesis and also resulted in a significant, but delayed stimulation of myofibrillar protein synthesis (24-30 hour after resistance exercise).

What this basically means is that the greater increases in protein synthesis were seen in SLOW lifting movements (increased time under tension) as compared to the same exercise performed with a rapid movement.

The take-away: Lighter weights can yield great results if you require your muscles to hold them for a longer period of time.

Susan

Foods That Heal Your Aches And Pains

2012-04-25T08:00:00.000-04:00

My recovery has really gotten me to focus more than ever on my eating habits

1) Because I'm not exercising and want to do my best to maintain my weight and,
2) Due to the fact that I am a firm believer that food goes a long way towards hearing the body.

We all have read articles on how nutrition can help reverse inflammatory diseases (heart disease, Alzheimer's, cancer, arthritis, et al) but truth is, what we eat can speed our recovery when it comes to injuries such as stress fractures, sprains, tendinitis and even muscle soreness.

If you find yourself with an injury, below are some tasty remedies to help speed your recovery, including some terrific recipe ideas from Roni over at Green Lite Bites!

Injury: Stress Fracture

Foods That Heal: Low-fat milk, spinach, yogurt, collard greens, basil, kale, shrimp, sardines

The Science: The combination of calcium, vitamin D, and vitamin K speeds up bone formation to help repair fracture.

Check out Roni's recipe for Spinach Ricotta Roll's

Injury: Sprain

Foods That Heal: Bell peppers, broccoli, strawberries, Brussels sprouts, kale, spinach, oranges, grapefruit, tomatoes, raspberries

The Science: Vitamin C encourages collagen formation which is crucial for rebuilding injured ligaments.

Check out Roni's recipe for Roasted Red Pepper and Spinach Salad

Injury: Tendinitis

Foods That Heal: Salmon, scallops, sardines, shrimp, cod, walnuts, flaxseeds

The Science: Polyunsaturated fats such as those found in fish and nuts help reduce inflammation

Check out Roni's recipe for Oat and Flax Crusted Tilapia

Injury: Muscle Soreness

Foods That Heal: Whole grains, lentils, cod shrimp, turkey, salmon, yogurt, eggs, peanut butter

The Science: Carbs help to restore energy and protein helps repair the damaged muscle fibers

Grab yourself a post-workout shake or peanut butter on a slice of Ezekiel bread to help ward off those aches and pains!

Susan

My Home Rehab Gym

2012-04-22T09:00:00.000-04:00

My home gym has changed dramatically - from my full set of dumbbells, clubbells and powerwheel to pulley's, rolling pin, tennis balls and hot compress.

These days it is not about building muscle, but regaining the Range of Motion (ROM) in my left shoulder.

If you are recovering from an injury, there is no substitute for working with a trained, attentive, Physical Therapist. A good PT will ensure that you're doing exercises that will benefit your specific condition.

I am not going to actually share exercise specifics within this posting because (1) the exercises you do are dependent on your specific condition and (2) as with all exercises, form is everything. When it comes to rehab I feel very strongly that you need to be working closely with your PT to ensure you're using correct form.

Additionally, to realize optimum results from your PT sessions, you're going to need to train at home.

As a huge fan of Turbulence Training, working out at home is not new to me. TT has proven to me that you can reap major rewards via at home workouts.
With that said, there are a few items - some that you may be able to find around your home - that will go a long way in your home rehab efforts. These include:

A Pulley System. Seems like this should be a simple movement sans weight, right? WRONG. Killer movement post shoulder surgery. A pulley system is an invaluable rehab tool to have at home. You're going to be doing lots and lots of reps so be careful not to buy anything that looks flimsy. I settled on a set by JumpUSA and I'm pretty happy with my choice. The one problem was that the over the door attachment was way to thick for my door to close. I modified the system using a Theraband door anchor that I happened to have, and this set-up works perfectly.

A Rolling Pin. "Wand" exercises are a big part of PT for the shoulder. Flexion, extension, external rotation, internal rotation, shoulder abduction and adduction and horizontal abduction and adduction are all done with a stick. My stick of choice has been a tapered rolling pin. If you don't have one, cut a broom handle in half and you'll be good to go.

Tennis Balls. Due to very poor physical therapy for the first 7-weeks following my surgery, I have a host of muscle and tendon issues that not only restrict motion, but cause a good deal of pain. Tennis balls are an inexpensive and effective tool in targeting specific trigger points. An additional benefit is that they're easy to take with you to the office, gym, or wherever else you may be heading. I use a single tennis ball as well as two tennis balls that I've tapped together. If you find that using one tennis ball is to painful on certain areas, using two tennis balls tapped together helps to distribute the load.

Moist Heat Pad. Moist heat has been my saving grace over the past few months. A hot shower or bath gives me a good amount of relief from what has otherwise been pretty constant pain. With that said, there's only so many showers and baths a person can take in a day! This is where my moist heat pad comes in to play. I do at home shoulder exercises throughout the day. Prior to each session I'll use the moist heat pad, followed by 2 - 3 minutes of pendulum exercises to loosen up.

Total cost of my home rehab gym was right around $60. The value is priceless.

Susan

Cheat Days Vs. Junk Food

2012-04-19T18:42:00.002-04:00

I've posted many times here on CFB that I am not a fan of "cheat" days.

The concept itself makes perfect sense. You spend days upon days preparing your meals so that they meet you caloric and nutritional requirements. You have kicked the soda pop habit. Snacking these days means ensuring that you're getting in a healthy serving of lean protein.

Then comes that one day a week where you can eat anything you want. The Cheat Day. Your reward for staying so strict all week long.

So what do you do? Maybe you grab a couple of slices of pizza. For a snack, an ice cream cone hits the spot. For dinner it's a burger with a side of fries. At the end of the day you look back and realize that things may have gotten a little bit out of control.

I prefer to employ the 80:20 rule. It works like this ...

Let's say you consume 5 meals per day (3 full meals plus 2 snacks). That amounts to 35 feeding opportunities per week.

Focus on 28 of those feeding opportunities (80%) being ideal meals based on your weight loss/nutrition goals.

The 7 remaining feeding opportunities (20%) is your chance to enjoy a meal or snack that may not be 'ideal'. However, they don't have to consist of junk food either.

For example, instead of a plate of French fries with ketchup, consider guacamole with baked chips. Avocados provide a wide range of nutritional benefits including optimized absorption of carotenoids (they help protect us against some forms of cancers, macular eye disease and cardiovascular problems) and help prevent inflammation.

The plate of French fries on the other hand ... well, they taste good, but that's about it.

Instead of a big bowl of linguine in butter, think whole wheat pasta tossed with a little olive oil and a bit of grated Parmesan cheese (a little Parmesan goes a long way!).

Ultimately, if you keep relying on cheat days, you may just be cheating yourself out of all the hard work you put in at the gym.

Susan

A Perspective On Rehab

2012-04-06T09:59:00.009-04:00

It is 10-weeks today since my shoulder surgery, and next week will be 9-weeks since starting rehab.

As I noted in my 3/19 posting, I have been surprised by the lengthy recovery and looking back (hindsight is a wonderful thing!), I should have taken this as a warning sign that something was amiss.

Prior to my surgery I thoroughly researched rehab facilities and selected a facility that has continually been rated one of the best in the US. Perhaps it was due to that fact that I became lax in monitoring my own results.

At the end of the day the lesson I learned is that it's not about the facility, it's about the Physical Therapist. Unfortunately, mine did not get me on the path I needed to be on.

Were there warning signs? Absolutely.

During my first post-op visit with my surgeon I was told that my Range Of Motion (ROM) wasn't where it should be. This was reiterated to me during my second post-op visit as well.

There is good reason for that. Rather than focusing on ROM, half my time was spent on strength exercises and the other half on myofascial release (I was told by my PT that the limited ROM was due to tightness in my thoracic and cervical spine).

Flash forward to week-8 post-op. At this point I'm close to having frozen shoulder, in fairly constant pain, with numbness in my hand. Most discouraging to me was that I was doing everything my PT was telling me to do, not only during my visits, but at home on my own.

It's at this point that I made the move to a new PT, Annie Black, and what a difference it has made! I got Annie's name through my neighbor. That's worth repeating. Someone who I know and trust told me that Annie was the go-to PT.

World renowned facility versus neighbor referral, and the referral kicks-butt.

Very important lesson learned on my part and hopefully someone reading this will not make the same mistake I did and be swayed simply by a facilities reputation. Again, it's not about the facility ... it IS about the Physical Therapist.

Ok. Stepping off my soap box now.

When I made this move I brought with me the two evaluations my former PT sent to my surgeon. One of the first questions Annie asked me was why I was doing so much strength training when my ROM was so lacking?

Good question.

For the past 2-weeks, PT has been a completely different animal. My sessions range between 90 minutes to 135 minutes. I go 4x week in an effort to break up the adhesion's that have formed. That's 6 to 9 hours per week spent at rehab. Now add to that the 6 - 8 exercises I do at home each day, for roughly 5 minutes per exercise.

Makes me tired just thinking about it. Then again, the progress I've made over the past 2-weeks using this protocol which consists of electric stimulation, joint manipulation, deep tissue massage (yes, it leaves bruises) and exercise, means that I may be able to avoid surgical release of the adhesion's.

It's definitely time well spent. That's another point. You need to think of rehab as one of your jobs. The Physical Therapist (and PT) can only do so much. It's up to you to do the homework in order to fully reap the benefits.

So, the moral of this story ...

Nothing, nothing, NOTHING takes the place of a good Physical Therapist. If you're not seeing the results you think you should be getting, think twice. It's your body and it's ok to make a change.

Train hard; stay strong, and to all those celebrating, wishing you a peaceful Good Friday, a joyful Passover and a very happy Easter.

Susan

Myofascial Release, Revisited

2012-03-19T07:34:00.000-04:00

It's been a long time since my last Catapult Fitness Blog (CFB) posting. While I have come close several times to jumping back in to the blogosphere, it's been difficult to commit the time with all that's been going on in my life.

Then came 1/27 and my surgery to repair a SLAP tear of my left shoulder, re-attaching my bicep (bicep tenodesis), and shaving down a bone spur.

Having undergone several different operations over the years (knee, hand, foot) and typically having a relatively easy time with rehab, I've been surprised by the lengthy recovery from my shoulder surgery.

A big part of my physical therapy has focused on Myofascial Release, and it's my growing interest in this area that has prompted me to re-post an article first appearing on CFB back in February, 2009.

This re-post is actually a primer on Myofascial Release. Stay tuned for future postings, including detailed postings on using Myofascial Release to alleviate shoulder problems!

The February 2009 Repost beings here ...

You may have noticed long white tubes of foam lying around your gym. These are not packing material but rather one of the best pieces of equipment at your gym that you probably have never used.

Meet the Foam Roller.

I was first introduced to foam rollers a couple of years ago when I started biking and developed tightness in my hip flexors. It was at this time that a friend introduced me to the concept of Self-Myofascial Release (SMFR), a technique first brought to the sports medicine community by NASM President, Micheal Clark whose explanation for SMFR is simply to get a foam foller and use your bodyweight to apply pressure to sore spots.

As simple as it sounds, that's about it.

You can read a detailed explanation of SMFR by Micheal Clark himself by visiting the Perform Better website.

In the simplest terms, SMFR is a form of deep tissue massage used to manipulate the fascia which can become restricted over time due to

Postural imbalances
Persistent inflammation
Disuse
Injury
Trauma, including surgery

Fascia is the soft connective tissue just below the skin that wraps and connects to our muscles, bones, nerves and blood vessels. It is the glue that keeps our body together.

The fascia and muscle make up the myofasica system. For the reasons stated above, the fascia and muscle tissue can form adhesion's (become "stuck" together) which may result in pain, stiffness, soreness and reduced range of motion.

Through SMFR the fascia is manipulated, which allows for the connective tissue fibers to "unstick".

Below are some videos that provide instruction on how to use foam rollers. This is really just a starting point! YouTube offers many videos on SMFR that enable you to work out your kinks.

Piriformis Glute Myofascial Release

Thigh, IT Band Myofascial Release

Lats Self Myofascial Release

My Two Cents

If you ever had a deep tissue sports massage you know it's no walk in the park. It can be down-right painful. If you decide to give SMFR a try, be prepared for some level of discomfort as you work out your kinks and trigger points.

With that said, the foam roller should not cause bruising and at the end of the session, you should feel better.

Flexibility is important in order to maintain elasticity in our muscles and help prevent injury and SMFR is a worthy addition to a comprehensive flexibility program.

Do you have favorite SMFR exercises? I would love to hear about them!

Train hard; stay strong.

Peace.

Susan

Top Interval Training Workouts

2011-08-24T09:32:00.002-04:00

No big surprise to any regular Catapult Fitness Blog readers that I'm a huge interval training advocate.

Over the past couple of years I've explored different methods of interval training, many which I've shared on CFB. My personal faves include bodyweight intervals, treadmill sprints and the farmer's walk.

I was first introduced to Interval Training by Turbulence Training guru Craig Ballantyne. Craig has been a consistent source of new ideas for interval workouts which not only helps to keep me motivated, but continues to stress my body so that I'm able to see constant progress.

Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences…

1. Sprinting outdoors (and hills might be the absolute best)
2. Strongman movements (Farmer’s walks, tire flips, car pushing)
3. Bodyweight interval circuits
4. Treadmill running
5. Stationary cycle (upright preferred)
6. Stairclimber
7. Rower
8. Swimming (only works for competent swimmers)
9. Elliptical & Crosstrainer machines

Okay, so how long should you do intervals?

First, there is NO “best” interval training program – no best “sets and reps” for fat loss.

But that is good because it allows us to use variety in our approach. The best interval training method is simply the one that changes every 4 weeks.

Interval recommendations have ranged from 15 seconds (from Muscle Media waaaay back in the late 90’s), to 5 minutes (these are known as aerobic intervals). So let’s take a look at each interval recommendation and all those in between.

8 seconds on, 12 seconds off
This is the duration used by the Australian researchers in the now famous “intervals vs. cardio” study from 2007. The results found that intervals helped subjects lose belly fat, but cardio didn’t. Unfortunately, it is extremely difficult to replicate 8 seconds on, 12 seconds off using cardio equipment in your gym.

15 seconds
The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring
down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be at least 15 seconds long, and can be as long as 60 seconds. The longer you rest, the harder you will be able to exercise in each interval.

20 seconds on, 10 seconds off
This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding (obviously), and while some trainers have suggested this is the best method for interval training, there is NO proof that you will get better fat loss results.

Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

30 seconds
The Turbulence Training workouts tend to use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 3-second intervals on any machine.

I started using these with athletes back in the 90’s, and that is when I first realized they worked AWESOME for fat loss. Sure they don’t sound as exotic as Tabatas, but they work!

45 seconds
These intervals are proven for fat loss, in addition to being effective for many team sports (such as hockey, soccer, basketball, and rugby). I have used 45 second intervals extensively in both areas of training. Not only will these tax your muscles, they will also tax your will to complete each interval (if done at the right intensity). Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout. Your fitness and fat loss will skyrocket.

60 second intervals
Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each.

120 second intervals
These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer (obviously), but can have a role in changing your body and improving your performance.

3, 4, or 5 minute aerobic intervals
These have been used in a lot of strength-endurance studies, and also in a lot of soccer-training protocols. Same strategy as with the two minute intervals. This really increases your workout time, so these are only used with serious endurance athletes.

Beginner vs. Advanced
If you are thinking that these intervals all sound “too intense” for you, please don’t worry. Interval training is all relative. In fact, a recent study found that coronary-heart disease patients found interval training EASIER than cardio! You don’t have to sprint for your life in each type of interval.

Instead, just work at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and you will get the hang of it.

For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7. Try that for an interval workout and let me know how it goes.

My favorite intervals for fat loss are between 30-60 seconds. These have been the staple intervals in my Turbulence Training workouts since the first workout was designed back in 2001. But again, I think you will get your best fat loss results if you vary your interval training workouts – just like you must vary your strength training workouts.

... of course, we're going to need to wait for the manual before we have access to the actual workouts. Nevertheless, great info.

For those of you itching to get started, you may want to check out the TT March 2009 March Madness Circuits which includes a 5-minute bodyweight interval training session and a timed bodyweight interval program.

Craig has several additional Interval Training specific programs that you can find via the Turbulence Training website. Just Click Here.

Train hard; stay strong.

Peace.

Susan

The Hidden Cost Of Cheap Eats

2011-04-10T18:30:00.006-04:00

These are tough times and everyone is looking for a deal. When it comes to cheap eats, you don’t have to look far.

Despite gloomy economic conditions, the Fast Food industry is booming, growing at faster pace than it was growing before we entered a recession.

There’s no real surprise as to ‘why’. Fast food chains are practically giving food away with their dollar menu’s and $5 12-inch subs.

And if you’re thinking you want to go the organic route you may think again when you realize that organic food continues to cost on average several times more than its conventional counterparts.

The reality is, there are bargains to be had and Americans are spending a smaller and smaller portion of their incomes on food.

That may sound good, but at what cost are you paying for those ‘savings’?

As reported in Time Magazine, a study in the American Journal of Clinical Nutrition found that a dollar could buy 1,200 calories of potato ships or 875 calories of soda but just 250 calories of vegetables or 170 calories of fresh fruit.

Given that, it's no surprise we're so fat; it simply costs too much to be thin.

Or does it?

In looking at research between 1960 and 2004, there is a clear indication that as Americans spend a smaller percentage of their incomes of food, there is a rise in both Obesity and Diabetes.

That's the health perspective. Now let us consider the economic impact of cheap eats.

In just 10 years, the US is expected to spend over $343 billion on health care costs that are attributable to obesity if rates continue to increase at their current levels.

In 2018, the cost of obesity at a national level is projected to be $1,425 per person, rising from $361 per adult today.

If you believe as I do that "you are what you eat", consider spending the extra money on your grocery bill today. It may save you a small fortune over the coming years.

If you have a different opinion, post it! The more we all discuss these issues, the more we will all benefit.

Train hard; stay strong; let me know what you think!

Peace.

Susan

Note: This blog posting is in loving memory of my beautiful mother, Alice, who passed away on 3/31/2011. My Mom suffered from Parkinson's disease - one of many debilitating inflammatory diseases that can potentially be avoided through proper nutrition.

TRX Wants You!

2011-03-29T12:39:00.004-04:00

If you haven't heard, TRX is giving away 5 Sponsorships in the month of April.

If you're looking for a helping hand in reaching your 2011 fitness goals, this is really an opportunity you should take advantage of.

This opportunity runs through 4/30/2011 and the Prize packages are as follows:

* $1,000 sponsorship to be applied towards event entry costs, travel, lodging and gear
* A TRX® Suspension Training® Pro Pack
* A new FLIP® camera, approximate retail value of $150, for the winner to share their goal progress and TRX training
* A customized TRX training program

You can find full details on how to enter HERE.

If you enter, let me know and I'll be happy to use my social network to help drive traffic to your video entry!

Train hard; stay strong.

Peace.

Susan

WTF?

2011-03-25T11:07:00.003-04:00

It was 78 degrees last Friday, and Monday morning we had a snow storm.

Such is Springtime in New York.

In addition to the wacky weather, it's also the time of year when most of us start seriously thinking about the skimpy clothes we're going to be wearing in another couple of months.

We've been eating the right foods, hitting the gym and all too often ... not realizing the results we were hoping to achieve.

What the heck is going!?

Now's the time to take a look at 3 fat loss mistakes that I see over, and over, and over again.

The Big 3 Fat Loss Mistakes

Mistake 1: My (Not) Perfect Diet. The reality is, if you're not realizing positive results, you probably need to revisit your diet.

Be certain to start keeping a food journal (which means weighing and measuring everything you eat!), eat a serving of protein at every feeding opportunity, include 1 - 2 servings of vegetables with every meal, and stay well hydrated.

Mistake 2: The Same Old Routine. Hopefully you are one of those individuals who has really stuck to their exercise regime as we finish up the first quarter of 2011. You go to the gym or work out at home on a regular basis, and you're finding that it's no longer all that difficult to run a mile on the treadmill.

The reason that run on the treadmill is getting easier is because you're body is adapting. In order to continue to realize results, it's time to start mixing things up!

One of the reasons I'm a huge fan of Turbulence Training is due to the fact that Craig Ballantyne releases at least 1 new workout each month. Changing your workout every 4-weeks will keep your metabolism jacked up, resulting in the positive changes you're working so hard to achieve.

Mistake 3: Lack Of Intensity. This goes hand in hand with Mistake 2. If your body is used to your training routine - the exercises, sets and reps - you are not getting the best bang for your exercise time.

Let's go back to the treadmill example. You may find that all of a sudden you can easily run 1 mile - a task that seemed insurmountable at the end of last year. Now would be the perfect time to start adding interval training to your routine!

As another example, let's say that you've been squatting the same weight for the past month. Step it up! Your goal should be to increase the amount of weight you lift on a regular basis. This will help stress your muscles (in a good way) and you'll start to achieve that toned look you are hoping to achieve.

Obviously, you always want to train safely. However, if you are healthy and fit, and have your doctors approval to exercise, increasing intensity, changing variables and modifying your diet will help you blast through your fat loss plateaus.

Train hard; stay strong.

Peace.

Susan

Jimmy's 1993 ESPY Speech

2011-03-10T13:07:00.001-05:00

Whether or not you know who Jimmy Vilvano was, this speech will inspire you ...

Train hard; stay strong; live life to the fullest.

Peace.

Susan

Indoor Cycling Trainers - A Primer

2011-03-08T17:22:00.015-05:00

Those of you who know me know that I have been a cycling enthusiast for many years. Unfortunately, my vestibular problems makes it difficult for me to bike outdoors these days.

Rather than have my bike sit and collect dust, I'm heading in to purchase mode and considering an indoor bicycle trainer. I reached out to my blogging friend, and cycling enthusiast, Ron Fritzke for advice.

Lot's of good information and Ron has agreed to summarize it all for posting here on CFB.

To my fellow cycling enthusiasts, enjoy!

Which Bike Trainer Works For Your Style?

Although winter is winding down and it won't be long before we can resume exercising outside, we shouldn't forget a lesson that Old Man Winter teaches us every year ... staying fit from November until March presents a challenge.

For me, the proper use of an indoor bike trainer has been critical to maintaining enough conditioning to enable me to hit the ground running once the sun starts to prevail over the winter gloom.

But which type of trainer should you be looking for ... and what kinds of workouts are best suited for each type?

Fluid Trainers For Interval Workouts

Susan has written an excellent article on the benefits of interval training. Interval training has always been a mainstay in the competitive worlds of cycling and running, but as Susan points out, it's now being touted as an excellent way in which to shed extra pounds without putting in extra time exercising.

Interval training is defined by alternating intense bursts of activity with time periods of more moderate efforts.

The type of bike trainer that's most suitable for this valuable for of exercise is the fluid trainer. Of the three styles of trainers (mag trainers and wind trainers being the other two types), fluid trainers are the smoothest, the quietest and, most importantly, the 'strongest'.

A fluid trainer such as the Kurt Kinetic Road Machine can easily resist against 2000 watts of energy. For most sane people this 2000 watt figure is meaningless, but for rabid cycling fans it translates to the kind of power that the top sprinters are putting out at the end of Tour de France races.

And for you that means that a good fluid trainer is more than adequate for any hardcore workout you may have planned for yourself. That cannot be said for a wind trainer.

Here is what the lower end wind trainers are noted for ... inexpensive, simple, noisy, and weak.

We're all in favor of inexpensive and simple, but the noisiness and weakness make these trainers suitable for only mild to moderate 'steady-state' workouts. If you push them too much, they won't be able to 'grab' enough air to resist against your hard efforts, and they'll sound as unnerving as the roar of a hurricane.

They're fine for tooling along at a moderate pace (provided you don't live in close quarters, with noise sensitive people), but aren't adequate for a high intensity interval workout.

Mag (Magnetic) Trainers May Work

Falling somewhere between fluid trainers and wind trainers are mag trainers. This style can generate enough resistance for most cyclists, even when they're doing hard intervals.

However, there are a few reports of over-enthusiastic guys who've risen out of their saddles during a simulated sprint only to have the magnetic bonds in the power unit 'break free from each other'. When this occurs the rider suddenly has nothing to push against ... and the most inappropriate of their body parts crash down on the top bar of the bike.

This is good for a submission to "America's Funniest Home Video's", but has few other benefits.

Fluid Trainers For Universal Satisfaction

If you'd like to get a bike trainer that will be good for any application, go with a quality fluid trainer like the Cycleops Fluid 2. It will do anything you want it to do, but this type of trainer costs about $300.

You can save about a hundred dollars and purchase a CycleOps mag trainer for just under $200. For most riders, this style will fit the bill; just don't stand out of your saddle and sprint for all you're worth, or the value of your family jewels may depreciate (note from Susan: obviously, this doesn't pertain to all of us!).

For those who want to reduce their costs an additional $100, you can buy a wind trainer for a smidgen over $100. This style will enable you to tool along in front of your TV smartly, except that you'll have the volume of the tele at full throttle.

You can see where this decreasing increments of $100 is going. For those of you who don't want to spend anything at all on a bike trainer, you can dust off your bicycle in the Spring and go for a lovely ride in the type of weather that's suitable for cycling. But don't complain about getting left behind by those who have been exercising all Winter.

About The Author

Ron Fritzke is a cycling product reviewer with a passion for 'all things cycling'. A former 2:17 marathoner, he now directs his competitive efforts toward racing his bike ... and looking for good cycling products.

I want to point out that there is a wealth of additional information on both the Kurt Kinetic Road Machine and Cycleops Fluid 2 that can be found on Ron's site, Cycling-Review.com. If you're in the market for an indoor trainer, do the research up front so there's no buyers remorse down the road.

I'm a big fan in regards to purchasing quality equipment, as I do firmly believe you get what you pay for. With that said, at 125 lbs, my feeling is that the Kurt Kenetic Road Machine may be too much trainer for my particular needs, so I was initially leaning towards the Cycleops Fluid 2.

However, the Cycleops Fluid 2 is retailing right now for about $30 less than the Kurt Kenetic Road Machine, so it may be worth spending the extra $30 for the quieter ride.

Do your research and you're bound to end up with the right purchase for you.

If any CFB readers are currently using an indoor trainer, I would love the hear about it. Feel free to chime in with comments to this blog posting!

Train hard; stay strong.

Peace.

Susan

A New Weight Loss Supplement: Water

2011-03-07T22:49:00.002-05:00

The Institute for Public Health and Water Research sponsored a study to determine whether pre-meal water consumption reduces the number of calories consumed by overweight, obese adults.

The subjects included 24 adults with a mean age of 61.3 years and a body mass index of 34.3. Subjects were provided a standardized breakfast on two randomly assigned occasions.

Thirty minutes prior to the meal, subjects were given either a 500-mL (approx. 17 oz) water pre-load or no pre-load.

The subjects who were given the water pre-load consumed 13% fewer calories compared with those subjects not given the water pre-load.

The calorie reduction was not associated with age, sex, body mass index or typical fluid intake, which means for older, obese adults, water may be a universal tactic for reducing calorie consumption at meals.

It should be noted that a previous study of non-obese adults saw a 60kcal reduction in calories consumed over breakfast for older adults (age 60 - 80 years), but no reduction in calories consumed by younger adults in that study (age 21 - 35 years).

More research needs to be conducted to determine the long-term impact of a water pre-load in older, obese adults, as potentially it is possible that subjects may become adapted to the water pre-load over time.

However, as Alan Aragon points out in his Research Review (www.alanaragon.com/researchreview), from this research one can hypothesize that that water can potentially be as effective and even more effective than popular weight loss supplements Ephedrine and Conjugated Linoleic Acid:

Train hard; stay strong.

Peace.

Susan

Jillian Michaels DVD Winners!

2011-02-25T09:03:00.003-05:00

First and foremost, a big thanks to the 9 CFB readers who entered to win Jillian’s RIPPED IN 30 DVD. I wish that I had enough DVDs to send to each of you. I truly feel lucky to have loyal CFB readers, even though I find myself unable to post much these days.

Thank you, thank you, thank you!

A number was assigned to each of your names based on the order in which you entered this contest (e.g., Bree = 1; Shauna = 2; She who cooks = 3, et al).

And the winners are …

... Bree and Shauna.

Congratulations!

To claim your prize, email me at AskTheTrainer@CatapultFitnessBlog.com. The subject line of that email should be JILLIAN DVD CONTEST. Please including your full name and postal address. I’ll get the DVDs out to you as soon as I can get to the post office.

And remember ...

In return for the DVD you agreed to provide me with a review of the DVD, including details on how you progressed through the different levels of the workout, whether or not you followed the meal plan, and your interpretation on the overall effectiveness of the program.

Reviews must be a minimum of 100 words, but should not exceed 500 words. Before and after photos are welcome, but not mandatory.

I cannot wait to hear your feedback and most of all, about the progress you make after doing this workout for 30-days!

Train hard; stay strong.

Peace.

Susan

Jillian Michaels DVD Giveaway

2011-02-18T09:32:00.004-05:00

Since launching Catapult Fitness Blog I've been extremely lucky in having the support of the Jillian Michaels team, and they once again have come to the table with some goodies for CFB readers.

Arriving in the mail this week were a few copies of Jillian's soon to be released DVD, Ripped in 30.

These DVDs literally just hit my doorstep, so I have not been able to give the workout a test drive just yet.

The premise of the workout is similar to Jillian's 30-Day Shred, which I do recommend for those of you working out at home and find yourselves needing some motivation (Jillian is one heck of a motivator!).

As far as I can tell, here is what you get with Ripped in 30:

- 4 workouts, 24 minutes each. These are interval training sessions so you'll be working your butt off for those 24 minutes!

- Each workout consists of cardio, strength training and abs

- A free, 30-day online meal plan which I'm assuming translates in to a free 30-day membership to Jillian Michaels Online (again, this is just an assumption on my part, but it would make sense).

Now, here's the giveaway details ...

Two (2) CFB Readers will be selected at random to receive a free copy of this DVD (still in the shrinkwrap!)*.

In return for the DVD I ask that you provide me with a review of the DVD, including details on how you progressed through the different levels of the workout, whether or not you followed the meal plan, and your interpretation on the overall effectiveness of the program.

Reviews must be a minimum of 100 words, but should not exceed 500 words. Before and after photos are welcome, but not mandatory.

Entering this contest gives me authorization to post your review here on Catapult Fitness Blog.

To enter, simply post a comment on this posting telling me that you're interested in entering.

This contest is open from Friday, February 18, 2011 through 11:59 pm ET, Thursday, February 24, 2011. Winners will be announced on Friday, February 25, 2011 so keep an eye out for your name in next Friday's blog posting!

* U.S. and Canadian residents, age 18+ are eligible for this sweepstakes.

Train hard; stay strong.

Peace.

Susan

The Big 3

2011-02-13T21:45:00.003-05:00

It's been a brutal winter here in the Northeast, but as cold and snowy as it is outside now, spring is just 5-weeks away!

That's right. Before you know it we will be shedding our winter clothes and it will once again be time to show some skin.

For me that means it's time to focus on what I consider the Big 3 training protocols to ensure I'm looking good once it's time to shed the winter clothes ...

1. Interval Training. Research study after research study supports the fact that interval training incinerates fat faster than constant, moderate physical activity. And remember, interval training is not limited to the treadmill! If you need some tips on putting together an interval training program check out the Maximize Your Gym Time posting.

2. Bodyweight Strength Training. No gym equipment, no problem! Pull-ups, chin-ups, push-ups, bodyweight squats, and walking lunges will not only crank up your heart rate, but will enable you to realize tremendous strength gains.

3. Explosive Movements. For those of you training at a intermediate or advanced level, consider adding explosive movements such as Kettlebell swings, jump squats and burpees to your program. They will help you to generate both power and strength, and take your training program to the next level.

Train hard; stay strong.

Peace.

Susan

R.I.P. Jack LaLanne

2011-01-25T14:22:00.003-05:00

My earliest memory of Jack LaLanne was watching episodes in the morning of the Jack LaLanne Show in black & white as a little kid. This was well before there were hundreds of channels to choose from, and if nothing else, the man was amusing.

I recall watching this overly enthusiastic middle age man in a jumpsuit jumping up and down and thinking, "how silly."

Until Jack's passing yesterday at the ripe young age of 96, that was about all I thought of Jack LaLanne.

Just goes to show how first impressions can be misleading.

Thanks to widespread news coverage of Jack's passing, I now know just how ahead of his time this fitness icon actually was. A few of his notable achievements include

- Opening the nation's first modern day health club in 1936.

- Becoming an early advocate of strength training for women, the elderly, disabled and (get ready for this one) athletes. Before Jack LaLanne athletes typically avoided strength training as it was thought they would become muscle bound!

- Inventing the forerunners of modern exercise machines, including pulley devices.

He brought fitness to the masses with the advent of TV, well before ExerciseTV and DVDs were around.

“I can’t die,” Jack LaLanne most famously liked to say. “It would ruin my image.”

Not at all Jack, not at all.

Train hard; stay strong.

Peace.

Susan

Agility Training

2011-01-07T18:15:00.002-05:00

Perhaps it's the fact that she won 2 medal's at the 2010 Vancouver Winter Olympics, including the first ever downhill gold for an American woman. Or maybe it's the fact that she is currently defending her 3 previous World Cup titles.

Any way you cut it, Lindsey Vonn is one heck of an athlete and I've been digging deep to learn some of her training secrets.

What I discovered was that to increase her odds in defending her World Cup title in 2011, Vonn made the decision to focus on improving her agility in the off-season.

Has it made a difference? Check out this video of Vonn racing at Lake Louise, Canada this past December (watch what happens at the :50 mark!):

That's pretty darn incredible and at the time, put Lindsey back in first place in the World Cup standings.

Vonn credits this instantaneous physical response to a new training regimen this past offseason.

According to an interview Vonn recently did with Wired.com, she didn’t change the bulk of her endurance program: a regimen of core workouts, weight-lifting, and cycling that has made her one of the fittest racers on tour. But at the U.S. Olympic Training Center near San Diego this summer, she added a routine of agility exercises like cone drills, knee-high hurdles, and agility ladders, which encompass a horizontal circuit divided like a ladder and you step between the “rungs.”

So, what exactly is the focus of agility training?

By definition, agility is the ability to decelerate, accelerate, and change direction while maintaining good body control and without losing time (speed) in the transition. With the exception of skills specific to the sport, agility can be the primary determining factor to predict success in a sport.

The key components in agility training are:

- Body control and awareness
- Recognition and reaction
- Starting and first step
- Acceleration
- Footwork
- Change of direction
- Stopping

Since all of these involve development of motor skills, our bodies can be trained in each of these areas.

Example exercises can be found in a free PDF download from the NASM that you can find HERE.

The lesson to be learned is that we should continually be modifying our training protocols to reap maximum benefits. What I especially like about agility training is the flavor it adds to any workout program and the fact that you can perform agility drills just about anywhere.

Train hard; stay strong.

Peace.

Susan

"Lighten Up" In 2011

2011-01-01T11:35:00.006-05:00

Millions of folks start every year making resolutions to change something in their life they’re unhappy about.

Twenty-three percent of them will break those resolutions within a week and 45% by the end of the month.

Personally, I’m not a fan of resolutions. I’m a much bigger fan of evolution – the process of change and progressive growth.

Most New Year’s resolutions are pretty life encompassing. I mean, the bigger, the better, right? Well, that in and of itself may just be the problem and my advice is to lighten up on how you set goals to better position yourself for success.

Whether your goal this year is to lose weight, get out of debt, or get a new job, put a game plan in place that breaks these goals in to smaller steps.

For example, if your goal is to lose 25 lbs in 2011, smaller steps that will help you achieve this goal would be

- Download, read and re-vamp your cupboard and fridge based on Dr. John Berardi's advice in the free PDF eBook you can find in the CFB posting, What's In Your Pantry?

- Start a food journal

- Make sure to eat a serving of lean protein at every feeding opportunity

- Make certain to eat 1 - 2 servings of vegetables at each feeding opportunity

- Try one of the dozens of free Turbulence Training workouts found throughout Catapult Fitness Blog

Again, small steps that do not all need to be accomplished at one time. Be certain to celebrate your milestones and reward yourself along the way for each step achieved (not with something that will negatively impact the goal you're trying to achieve!).

And remember, occasional lapses in your plan are not failures, but rather temporary setbacks.

And if you don't end the year achieving your goal? Celebrate what you learned along the way because chances are, you'll be ending the year having successfully achieved many of those smaller goals you set along the way!

Train hard; stay strong; celebrate life's accomplishments.

Peace.

Susan

The New Rules Of Lifting For Abs

2010-12-29T17:00:00.003-05:00

Was reading my buddy Craig's blog today and came across a blurb he wrote on Alwyn Cosgrove and Lou Schuler's new book The New Rules of Lifting for Abs: A Myth-Busting Fitness Plan for Men and Women Who Want a Strong Core and a Pain-Free Back.

This couldn't be more timely being that I'm on my ab routine soap-box!

Exercises in the book include the likes of

- Front Plank plus Cable Pulldown
- Side Plank plus Cable Row
- Cross Body Mountain Climber
- Inchworm or Stability Ball Rollout
- Side Plank with Dumbbell Lateral Raise

Not a sit up or crunch in site! May be a good stocking stuffer next year for any doubters :)

Train hard; stay strong.

Peace.

Susan

Just Say No To Sit-Ups And Crunches

2010-12-28T19:57:00.006-05:00

While out to dinner with family and friends Christmas Eve, the conversation turned to exercise. Specifically, abdominal exercises.

I attempted to share my opinion on why sit-ups and crunches are not optimal abdominal exercises but the consensus was that I didn't know what I was talking about. As I was told (and yes, this is a quote from the dinner table), "listen to me, I've been doing them (read: sit-ups and crunches) for years."

If nothing else, the conversation has made me very enthusiastic about digging in to all the ugly details on sit-ups and crunches and sharing them here on CFB!

I'll preface this by stating that there is no shortage of research suggesting that sit-ups and crunches are effective in building abdominal strength (although there is a study that contradicts this theory!). Then again, my argument is not narrowly focused on simply whether or not they are effective but rather, are they

1) Safe and,
2) The most effective exercises of choice?

The Ouch Factor

Rarely do you see a person complete just 1 sit-up. The goal is to typically shoot for the moon to see just how many sit-ups you can complete at one time (100, 250, 500?). And there lies the problem as repetitive motions have been shown to be the major factor in disc herniations, with full lumbar flexion (rounding of the lower back) being the major player.

According to Stuart McGill, a professor of spine biomechanics at the University of Waterloo (Ontario, Canada), and one of the foremost experts on the lumbar spine in the world, it doesn't matter whether you are performing full sit-ups or crunch versions. "What happens when you perform a sit-up?" he asks. "The spine is flexed into the position at which it damages sooner."

According to his research, a crunch or traditional sit-up generates at least 3,350 newtons (the equivalent of 748 lbs) of compressive force on the spine. The U.S. National Institute for Occupational Safety and Health states that anything above 3,300 newtons is unsafe.

Another kicker? This type of overload on the abs may not even be effective (read on for the details!).

Risk - Reward

There are some who may argue the "No Pain, No Gain" mantra. My interpretation of this aphorism is that in order to grow we must leave our comfort zone. it doesn't mean that in order to realize gains you need to risk injury!

Trust me, if your goal is to strengthen your core there are plenty of exercises other than sit-ups and crunches that will effectively accomplish this without risking a herniated disk.

Now, here's that kicker I promised you.

Research out of Youngstown State University in Ohio was published in the October 2009 edition of the Journal of Strength and Conditioning Research. That study tested the effects of sit-ups on 71 men and women who were split up in to 3 groups. The control group did no sit-ups. The other 2 groups performed three sets of 20 repetitions (30 seconds rest between sets) of three distinct ab exercises for 11 weeks.

Group 1 performed the sit-ups 3x/week on non-consecutive days and Group 2 trained the abs 6 days per week. The ab exercises increased in difficulty every 4 weeks and speed was regulated by a metronome.

The results surprised even the researchers. NONE of the 3 groups of exercisers demonstrated any strength gains. Nor did they reduce their waist circumference or percentage of body fat.

McGill suggests replacing sit-ups with exercises to strengthen the core while not bending the spine. Sample exercises include bridges, planks, bird dogs and "stir the pot" (this is a complex movement: moving shoulders in a small circle while in a prone push-up position with forearms balanced on an exercise ball).

Apparently, the U.S. Army has been listening to McGill.

One of the key components of the U.S. Army's physical fitness test is a 2 minute sit-up test. To prepare for this testing, army recruits will typically incorporate the sit-up in to their daily training protocol.

Due to the research indication that traditional sit-ups (and variations) may have negative effects on lower back health, the Army initiative the Prevention of Low Back Pain in the Military Clinical Trial (PLBPMCT). The study sought to find if using core exercises versus traditional exercises had any impact on the 2 minute sit-up test.

The PMBMPCT involved 1,467 soldiers (mean age of ~ 21 years; 73% male; 27% female) amongst 12 Army companies. Each company was assigned to complete either sit-up or core training for 5 minutes per day, 4 days per week.

Those performing the sit-up workout followed these exercises:

1. Sit-ups
2. Sit-ups with left trunk rotation
3. Sit-ups with right trunk rotation
4. abdominal crunch5. sit-ups

Those performing the core workout followed these exercises:

1. Abdominal "draw-in" crunch
2. Left and right side planks
3. Wood choppers
4. Glute bridges5. Bird dog

This exercise routine was followed for a total of 12 weeks after which participants performed the 2 minute sit-up test. At the completion of the study final test scores were compared to test stores obtained just prior to starting the 12 week training program. The final results indicated that core training was just as effective as traditional sit-up programs at improving performance in the 2 minute sit-up test.

Conclusion

There are many reasons to exercise your core. If your goal is to find your "six-pack", your time and effort would be better spent on fine tuning your diet. However, if you're looking to increase athletic performance and mitigate lower back injury, core exercises will surely benefit you.

As for 'the best' core exercises? As always, exercise selection should be geared towards the individual.

With that said, it seems that the exercise ball may just be your best friend when it comes to an effective ab workout.

According to the Oct 2009 study published in the Journal of Bodywork and Movement Therapies, muscle activity was much greater when exercises were performed on a Swiss ball in comparison to a stable surface.

The exercise ball consistently had significantly more rectus activation than the vurl-up on the floor. The chart below provides the percent of maximal contractions of each portion of the abdominals during each exercise:

Train hard; stay strong; stay injury free!

Peace.

Susan

10th Turbulence Training Transformation Contest

2010-12-21T15:02:00.003-05:00

Big news in that the 10th Turbulence Training Transformation Contest is scheduled to start 12/26/2010 and we have a CFB reader who will be entering!

I'm extremely excited to have the opportunity to work once again with a TT Transformation contestant and hope you will all root her on!

Check back right after the Christmas holiday to read the details. It should be a fun ride.

If you're interested in entering this 12-week contest, check out the details HERE. If you're worried about committing to a full 12-weeks, there is also a mini 6-week contest available.

Prizes are as follows:

For the 6-Week Mini-Contest:

There will be a male category and female category. Each category will reward the following prizes.

1st Place Grand Prize - $500 plus a 3-Year Platinum TT Membership

2nd Place - $250 plus a 2-Year Platinum TT Membership

3rd Place - $150 plus a 1-Year Platinum TT Membership

For the 12-Week Transformation Contest:

There will be four categories:

Men Under 40
Men Over 40
Women Under 40
Women Over 40

Each category will reward the following prizes.

1st Place Grand Prize - $1000 plus a 3-Year Platinum TT Membership

2nd Place - $500 plus a 2-Year Platinum TT Membership

3rd Place - $250 plus a 1-Year Platinum TT Membership

Of course the greatest prize of all is the gift of health and fitness.

Train hard; stay strong and to those celebrating, a very Merry Christmas!

Peace.

Susan

Turbulence Training - Best Of 2010

2010-12-20T09:35:00.002-05:00

The results are in!

According to Craig Ballantyne's recent Turbulence Training reader's poll, the most popular TT workouts of 2010 are:

a) TT Hard-core 2K10 - voted best fat burning workout
b) TT Resistance Evil - voted most difficult workout
c) TT Bodyweight Cardio 3 - voted best bodyweight & conditioning workout

Craig apparently is in a very jolly mood as he has slashed the prices of these and all 2010 individual TT Workouts by 67% this week!

That means that each 2010 individual workout is available for just $9.95. For a little perspective, that's about the price of 3 Starbuck's Tall fancy-schmancy coffee's. One will have you heading in to 2011 fit, the other, not so much.

Train hard; stay strong.

Peace to all this holiday season!

Susan

Ask The Trainer

2010-12-08T09:07:00.004-05:00

I have gotten behind in checking my Ask The Trainer emails the past few weeks as like many of you, I've gotten wrapped up in the holiday season.

With holiday parties, shopping, and work deadlines filling your schedule this month, many of you are in need of short, burst workouts to help you stick to your fat burning schedule.

Fortunately, you can get an amazing workout in at home to stay in shape over the holidays...even if you only have 15 minutes to exercise a few days per week.

That's the great news about short, burst workouts...a little bit of effort now has been proven by scientists to be just as effective - and even better - for fat loss and fitness results.

Here are just a few at-home workout ideas to get you started:.

Top 10 At-Home Fat Burning Workouts

1. Use the first superset of your favorite Turbulence Training workout and do as many rounds as possible in 10 minutes. Why? Because the first superset always contains the most effective exercises.

Craig Ballantyne has given me permission to provide CFB readers with a FREE copy of the terrific HOTZONE workout. Just click HERE for your free downloadable copy.

2. "30 seconds on, 30 seconds off" doing kettlebell swings. No kettlebell? No problem. You can use a dumbbell or even a gallon of milk! Bet you didn't know that a gallon jug of milk weighs about 8 1/2 lbs!

3. Burpees. Just keep doing them. Absolutely killer.

4. Kettlebell Exercises Paired With TRX Exercises. Ok, this involves owning a LOT of equipment and having a lot of space, but if you have these tools you should have no problem getting in a killer workout in 15 minutes.

5. TT Bodyweight Cardio Workouts (that don't require any equipment at all). There are numerous examples of TT Bodyweight Cardio Workouts throughout CFB! A fun one is the Winter Olympic Style Workout posted back in February.

6. Intervals supersetted with ab exercises like planks or side planks (which are made harder by the high breathing rate).

7. Bodyweight Challenges - Like the Bodyweight Cardio 1000 (Challenge type workouts get you hooked on exercise and prevent you from skipping workouts). If you don't own this particular TT workout, check out a modified version is posted HERE.

8. DB-BW Fusion Workouts - Pair a dumbbell exercise and bodyweight exercise together in a superset and go back and forth as many times as possible in 10 minutes.

9. Hybrid Triset Workouts - 3 exercises performed in a tri-set, using one dumbbell exercise, one bodyweight exercise, and one kettlebell or stability ball exercise. Requires just a little equipment, but work great!

10. Adrenaline Circuits - Combining bodyweight exercises and short, burst adrenaline style interval training methods. Adrenaline intervals are covered in the 31 Interval Workouts manual which is available to TT Platinum Members. I'm sorry that Craig hasn't made this workout available yet as a single workout purchase as it's pretty awesome. In the meantime, check out the FREE TT Interval Report available for download HERE.

There's a little something for everyone here. Don't think because you cannot make it to the gym for an hour 3 or 4 times/week that you cannot keep in shape this holiday season. I promise you that you can!

If you give any of these a try, let me know how they work out for you!

Thanks as always for the questions and keep them coming by emailing me at AskTheTrainer@CatapultFitnessBlog.com

Train hard; stay strong.

Peace.

Susan