Hotel Workout at Continuity Summit

Hotel Workout at Ryan Lee's Continuity Summit. While I was away, I wanted to make sure I got in some workouts. All I used was Workout Muse (for the music), the ottoman in the hotel room and my own body weight.

I used the 30/30 circuit: 30 seconds of work, 30 seconds of rest
1. Step-ups R
2. Step-ups L
3. Push-ups
4. Dips
5. Jump Squats

3 Rounds and finished up with some core work and I got a great workout in : )

Train Movement Patterns, Not Muscles,

JB

A Women's Week at the Gym!

A WOMAN'S WEEK AT THE
> GYM
>
>
>
>
> This is dedicated to everyone
> who ever attempted to
> get into a regular
> workout routine
>
>
>
>
> Dear Diary,
> For my birthday this year, I
> purchased a week of
> personal training at the
> local health club.
> Although I am still in great
> shape since being a high
> school football
> cheerleader 43 years ago, I
> decided it would be a
> good idea to go ahead and
> give it a try.
> I called the club and made my
> reservations with a
> personal trainer named
> Christo, who identified himself
> as a 26-year-old
> aerobics instructor and
> model for athletic clothing and
> swim wear.
> Friends seemed pleased with my
> enthusiasm to get
> started! The club
> encouraged me to keep a diary to
> chart my
> progress.
> ________________________________
> MONDAY:
> Started my day at 6:00 a.m.
> Tough to get out of bed,
> but found it was well
> worth it when I arrived at the
> health club to find
> Christo waiting for me.
> He is something of a Greek god--
> with blond hair,
> dancing eyes, and a
> dazzling white smile. Woo
> Hoo!!
> Christo gave me a tour and
> showed me the machines.. I
> enjoyed watching the
> skillful way in which he
> conducted his aerobics class
> after my workout
> today. Very inspiring!
> Christo was encouraging as I did
> my sit-ups, although
> my gut was already
> aching from holding it in the
> whole time he was
> around. This is going to be
> a FANTASTIC week!!
> ________________________________
> TUESDAY:
> I drank a whole pot of coffee,
> but I finally made it
> out the door. Christo
> made me lie on my back and push
> a heavy iron bar into
> the air then he put
> weights on it! My legs were a
> little wobbly on the
> treadmill, but I made the
> full mile. His rewarding smile
> made it all
> worthwhile. I feel GREAT! It's a
> whole new life for me.
> _______________________________
> WEDNESDAY:
> The only way I can brush my
> teeth is by laying the
> toothbrush on the counter
> and moving my mouth back and
> forth over it. I believe
> I have a hernia in
> both pectorals. Driving was OK
> as long as I didn't
> try to steer or stop. I
> parked on top of a GEO in the
> club parking lot.
> Christo was impatient with me,
> insisting that my
> screams bothered other club
> members.. His voice is a little
> too perky for that
> early in the morning and
> when he scolds, he gets this
> nasally whine that is
> VERY annoying.
> My chest hurt when I got on the
> treadmill, so Christo
> put me on the stair
> monster. Why the hell would
> anyone invent a machine
> to simulate an activity
> rendered obsolete by elevators?
> Christo told me it
> would help me get in
> shape and enjoy life. He said
> some other shit
> too.
> _______________________________
> THURSDAY:
> Asshole was waiting for me with
> his vampire-like
> teeth exposed as his thin,
> cruel lips were pulled back in a
> full snarl. I
> couldn't help being a half an
> hour late-- it took me that long
> to tie my
> shoes.
> He took me to work out with
> dumbbells. When he was
> not looking, I ran and
> hid in the restroom. He sent
> some skinny bitch to
> find me.
> Then, as punishment, he put me
> on the rowing
> machine-- which I sank.
> _________________________________
> FRIDAY:
> I hate that bastard Christo more
> than any human being
> has ever hated any
> other human being in the history
> of the world.
> Stupid, skinny, anemic,
> anorexic, little aerobic
> instructor. If there was a
> part of my body I could
> move without unbearable pain, I
> would beat him with
> it.
> Christo wanted me to work on my
> triceps.. I don't
> have any triceps! And if
> you don't want dents in the
> floor, don't hand me the
> damn barbells or
> anything that weighs more than a
> sandwich.
> The treadmill flung me off and I
> landed on a health
> and nutrition teacher.
> Why couldn't it have been
> someone softer, like the
> drama coach or the choir
> director?
> ________________________________
> SATURDAY:
> Satan left a message on my
> answering machine in his
> grating, shrilly voice
> wondering why I did not show up
> today. Just hearing
> his voice made me want
> to smash the machine with my
> planner; however, I
> lacked the strength to even
> use the TV remote and ended up
> catching eleven
> straight hours of the Weather
> Channel..
> ________________________________
> SUNDAY:
> I'm having the Church van
> pick me up for services
> today so I can go and
> thank GOD that this week is
> over. I will also pray
> that next year my husband
> will choose a gift for me that
> is fun-- like a root
> canal or a hysterectomy.
> I still say if God had wanted me
> to bend over, he
> would have sprinkled the
> floor with diamonds!!!

This never happens at Fusion Workouts.... we have fun : )

Day 2 of Ryan Lee's Continuity Summit

Day 1 of Ryan Lee's Continuity Summit was filled with killer content.. looking forward to day 2.

I put together a hotel workout for you, but it is taking a long time to upload, so I will bring that to you as soon as I can get it uploaded and onto youtube.

Yesterday speakers spent a lot of time on how to get traffic. Free traffic and paid traffic. When it comes to google, I am saw lost on the paid traffic : )

Sales pages,finding your niche and your passion were a few of the other topics that were touched on yesterday...

Yesterday was great for the simple fact, all the speakers really broke down their information in terms that a non-computer genius (that's me) could understand.

Looking forward to Day 2.... again, I will post the hotel workout when I can. Kind of funny, me using the mini ottoman for step-ups, push-ups,dips, etc

Train Movement Patterns, Not Muscles,

JB

Day 1 at Ryan Lee's Continuity Summit

It is Day 1 at Ryan Lee's Continuity Summit... looking forward to getting it started

Already got a hotel workout in with ValSlides, 1 band and body weight exercises.

Used Workout Muse 50-10, 5 exercise circuit... 4 times through for 20 total minutes.

Exercises included...
1st Circuit: Dynamic Warm and Corrective Exercise
1. Hip and Shoulder Circles
2. Toe Touches and Walk-outs
3. Ankle over knee Stretch R&L
4. Wall Rotators, R&L
5. Wall Slides, R&L

2nd Circuit:
1. Windmills, R&L
2. Lateral Band Walks and Overhead Band Walks
3. Band Bicep Curls and Band Presses
4. Step- Ups R&L
5. Dips and Close Push-ups

3rd Circuit:
1. Reverse Lunge with slides, R&L
2. Side Lunge with slides R&L
3. TGU R
4. TGU L
5. Mt. Climbers with slides and knee in's

4th Circuit:
1. Backward Slides and Windshield Wipers
2. Hamstring Slides and Marching Bridge
3. SL Bridge R&L
4. TGU R
5. TGU L

Great way to start off the morning... body is nice and open and loose. I am ready to sit from 9 to 5, I think : )

Train Movement Patterns, Not Muscles - Vern Gambetta

Foam Rolling, Part 2 - TFL

Foam Rolling Part 2 - TFL.
We touched on last week, how to foam roll your quads. Today, we will go over your TFL. An almost forgotten muscle when rolling.

Check out the video to learn where your TFL is and how to effectively foam roll it.

Train Movement Patterns, Not Muscles - Vern Gembetta

JB

My Thoughts on Reading a "Shape" Fitness Magazine

While I was sitting at the doctor's office this morning, I was a few minutes early, I started to read "Shape" for women.

I was going through and was checking out the exercise of the month and the workout of the month. The one common theme I kept seeing was how many calories you would burn during the exercise or workout.

Nothing was said about the "afterburn" effect, to coin Alywn Cosgrove's phrase. I want to know how many calories these women are burning after their workouts. A huge factor in fat loss / weight loss is the after burn effect and if we disrupted our "EPOC", excess post oxygen consumption.

The best type of the exercise to achieve the after burn effect is metabolic resistance training (think circuit training but with higher intensity) and HITT (High Intensity Interval Training). So the next time you are working out, do not worry about how calories you burn during your session or workout, worry about if you did the appropriate exercise to increase the after burn effect and increase your EPOC.

Jillian Michael's Sued Over Weight Loss Products

Great Post on That's Fit

Check out this article on the biggest loser's Jillian Michaels and why she is being sued for her weight loss product.

Go figure... you know how I feel about the biggest loser