Finish Your Workout With a Bang - End of Workout Finishers

By Andrea Scarberry

Happy Monday everyone! This week we're talking finishers. A "finisher" is a blast of high-intensity work added to the tail end of your workout, intended to expend any of the extra energy that's left in your tank. They are usually fast, furious, and challenging. The theory behind a finisher is that the extra blast of work before you quit elevates your heart rate and challenges your muscles one last time, and in turn heightens the function of your metabolism. This gives your workout some lasting benefits that will stay with you for hours after you've completed your workout. Here are a few of our favorites:

• A Tabata, or Other Form of High-Intensity Interval Training (HIIT): The Tabata was created and coined by Japanese doctor Izumi Tabata. It is a four-minute burst of exercise, broken down with 20 seconds HARD, 10 seconds easy, 20 seconds HARD, 10 seconds easy, and so on and so forth until you reach the four-minute mark. A true tabata is virtually impossible to achieve because of the amount of energy and oxygen expenditure that it requires, but it can easily be modified (maybe 40 seconds hard, 20 seconds rest, repeated four times to reach four minutes). The other option here would be a high-intensity interval, which is a very similar concept. With either of these two finishers, there are endless options as to what exercise you choose - You could use sprints, jump squats, the row machine, rope slams, sled push, etc.
• The Leg Matrix or Squat Series: Two fun leg burners. Wait, did I just say "fun"? Well, you give them a try and decide for yourself. The leg matrix is a four-move blast, intended to be finished as quickly as possible. Start with 24 bodyweight squats, then do 24 reverse lunges (12 each leg), then 24 jump squats, and finally, 24 airborne split squats. Ouch. The squat series is another burner, but might be a little less intense so it's better for beginners. For the squat series you'll need a timer. It's a minute-long finisher. The first 20 seconds are spent doing as many bodyweight squats as possible. Move into the next 20 seconds with as many jump squats as possible. The last 20 seconds is spent in a stationary bodyweight squat (similar to a wall-sit, but without the wall for support.) Yowza!
• Plyometric Exercises: Movements that require bursts of energy from your muscles are always great finishers. You can pick a few and do several rounds. For example, maybe you decide to pair burpees and sprints. Get through a set of 10 burpees, then go straight into a sprint, once around the track. Rest for 30-60 seconds and go into your second round. Repeat for 3-5 rounds depending on how you feel. Anything works here - just get creative!

I hope that this taught you something new, and gave you some motivation to challenge yourself to a killer finisher this week! Remember: everything suggested here is just that - a suggestion. Do what you can, but don't overdo it. There is a fine line between challenging yourself and over-training. Until next week, be well.

Nutrition Basics: Q&A with Courtney Byrd, Certified Precision Nutrition Coach

By Andrea Scarberry

I recently sat down with Courtney Byrd, one of the JCC's personal trainers and nutrition experts, to get her take on nutrition. Not only does she hold her Bachelor's degree in physical education from UNM, but she is also an NASM-certified personal trainer and one of only two certified Precision Nutrition coaches in the state. She possesses a wealth of knowledge in her field, and has some great advice for anyone looking to clean up their eats. Of course, with that said, you should always check with a doctor before making any major dietary changes. Read on to see what Courtney has to say about nutrition:

Courtney Byrd, NASM-certified Personal Trainer and Certified Precision Nutrition Coach

 

JCC: Give us an overview of the Precision Nutrition model and how it works.

Courtney: Precision Nutrition is a habit-based program, and is not considered to be a "diet." It's all about learning habits to sustain nutrition for life, through making better choices. No food is considered "good" or "bad." One of the things that makes Precision Nutrition's program so successful for many people is the 1-on-1 coaching and the accountability that comes along with it.

JCC: What would be your #1 tip to someone fairly new to the concept of "clean eating"?

Courtney: I'd say when it comes to eating clean, the simple answer is to stick to whole foods. Fruits, vegetables, lean meats, whole grains... eating real food rather than processed food is key.

JCC: Do you see any trends across the board regarding which nutrition habits are easiest vs. hardest to maintain?

Courtney: Not really. Each individual that I have worked with is so different, and everyone comes in with their own set of unique strengths and struggles. It really does depend on the client, and no two are the same.

JCC: For someone looking to improve their eating habits, what would you prescribe as your nutrition "recipe for success?"

Courtney: The two most important habits, in my experience, are to eat slowly and to stop when you're 80% full. Worrying about what you're eating comes with time, but these two habits really play huge role in a person's success.

If you would like to know more about how you can get yourself on the road to nutrition success, Courtney is available for 1-on-1 nutrition coaching. You can set something up with her through the membership office at the JCC, or visit her Facebook page: https://www.facebook.com/CoachCourtney

Courtney also has what has become a regular segment on 2 KASA Style. Here are a couple of videos to some of her most informative segments!

Forming Good Habits: http://www.kasa.com/news/kasa-mornings/tips-for-healthy-eating-habits

Healthy Fridge Makeover: http://www.kasa.com/news/kasa-mornings/what-to-and-not-to-have-in-a-fridge

Thanks for reading, and here's to another happy and healthy week!

Happy New Year From the JCC Fitness Staff!

By Andrea Scarberry

Cheers to 2014!!! Ahhh, don't you just love the clean slate that comes with the start of a new year? This year, why don't  you take the fresh start by storm with a new set of attainable (and maintainable) fitness and nutrition goals! When you're trying to incorporate something new into your routine, whether it be a change to your eating habits or a promise to be more active this year, there are a few important things to keep in mind. Here are my three best tips to help you make smart resolutions this year:

1. Start Small

Baby steps, baby steps! If it's your first time setting foot in the gym in 6 months (or ever!), don't feel like you need to impress anyone. No one expects you to run a marathon next week (nor should you without the proper training to back it up!) Do what feels comfortable, while still aiming to challenge yourself. And remember: What feels like a challenging workout to one person may be another person's warm-up routine, and that's okay. We're all created differently, and we're all at different places on the road to physical fitness. Be proud of yourself for getting in there, getting active, and making yourself stronger through the process.

The same rule applies to nutrition-based goals. For most people, it's going to be really hard to follow through with a goal such as, "I'm giving up sugar this year." Instead, pick a bad habit that you'd like to toss, and set small, short-term goals that will get you there step-by-step. Let's say you want to cut back on, or even completely nix a soda-drinking habit. Maybe you cut back from 2 sodas per day to 1 soda per day. After a week or two, when you feel ready, you try going down to 1 soda every other day. Once this is successful, maybe you decide you'll only treat yourself to sodas when you're out to eat, and you stop keeping them in the house. Eventually, it becomes a treat rather than a habit. You did it!

2. Be Specific

Believe it or not, specificity is key! Ever seen the show Extreme Weight Loss featuring trainer Chris Powell on ABC? Each person featured on the show has a different set of issues that they aim to conquer, but the method that Powell utilizes for each of his clients remains the same - setting and attempting to follow through with specific, time sensitive goals. It's easy to say, "I'm going to lose weight this year." Doesn't that sound familiar? Whether you've declared this yourself, or heard someone else say it, this continues to be one of the most widely-attempted resolutions year after year. 

"Losing weight," along with other goals such as "toning up" and "eating clean" are really pretty vague, and therefore difficult to follow through with. Instead, think about ways that you can fine-tune your personal goals to be more specific. Maybe instead of "lose weight," the goal is to "lose 10 lbs. by April," or, even better, "decrease body fat percentage by at least 5% this year." Instead of "eat clean," maybe your goal is "to eliminate 90% of processed foods from my diet by June of this year." Now you have something tangible to aspire toward, along with a deadline to keep you moving forward.

3. Don't Beat Yourself Up

Keep in mind, you're only human! You may slip up from time to time, and that's okay. Rather than allowing for a bad day (or even week) to set you spiraling out of control, take a step back, re-assess whether or not the goal that you set needs tuning, and then hop back on the train to Mission Accomplished! We are our worst critics, so do your best not to let that voice in your head get you down. It's easy to say, "Well, I messed up, so the day is ruined," but try not to let yourself fall victim to negative thinking. If your co-worker brought in cupcakes and you just couldn't resist, it's okay, I promise. Rather than letting the rest of your day crumble into a pile of empty soda cans and fast-food wrappers, just hop right back on track, munch down your carrots with hummus, re-hydrate with a nice big bottle of H20, and skip on over to the JCC after work for your weeknight strength sesh.

Remember, our staff of personal trainers is always here to assist you with both the setting and the follow-through of fitness-related goals. We do what we do because we genuinely enjoy helping others on their road to better health through physical activity. Don't ever feel intimidated - we are here for you. Here's to a happy and healthy 2014!