Just 20 Minutes of Cardio to Lose Body Fat!

What's so Great about Peak 8 Technique?

I recently coined the terms 'Peak Fitness Technique' and 'Peak 8,' to describe my comprehensive exercise program and its key component.
In a moment, I will list all the facets included in the Peak Fitness program, but the most recent, major addition to the program is the Peak 8 exercise.
Peak 8 refers to peak exercises done once or twice a week, in which you raise your heart rate up to your anaerobic threshold for 20 to 30 seconds, followed by a 90-second recovery period.
To perform these properly you will want to get very close to, if not exceed, your maximum heart rate by the last interval. Your maximum heart rate is calculated as 220 minus your age. You will need a heart rate monitor to measure this as it is nearly impossible to accurately measure your heart rate manually when it is above 150.
And believe me accuracy is the key here. There is a HUGE difference of a heart rate of 170 and 174 (or 160 and 164 if you are over 50). Once you reach your maximum heart rate you may feel a bit nauseous and light headed and, of course, VERY short of breath. But your body catches up quite rapidly and in about 30-60 seconds will start to feel much better. And when you're done, you will feel tired, but probably will feel great!

IMPORTANT Heart Rate Note

After you stop the intense 30-second phase, your heart rate will continue to rise for another five to ten seconds as you enter your recovery phase. So please be sure and note your heart rate about ten seconds after you start the recovery cycle.
If you are continuing to push every time, your heart rate will climb every cycle, and it should look something like mine, below.
The following graph is from my actual heart rate taken with a chest strap while I was doing a Peak 8 recumbent bike workout.
Please notice that when I start the next cycle, my starting heart rate is always higher than the previous heart rate. Remember, the high intensity phase of the workout is only 30 seconds, and the recovery phase is 90 seconds.
It is important to note that the only accurate way to monitor your heart rate is with a monitor. It is simply too darn difficult to accurately measure your heart rate when it is over 150. I tried several times and overestimated my rate by 20!
So trust me, use a heart rate monitor and avoid deceiving yourself.

My Heart Rate for Peak 8 Fitness Workout

Peak 8 Instructions

I recommend using a recumbent bicycle for the Peak 8 exercise, although you certainly can use an elliptical machine, a treadmill, or anywhere outdoors for that matter. However, unless you are already an athlete, I would strongly advise against sprinting outdoors, as several people I know became injured doing it the first time that way.
Just warm up for three to five minutes and then go all out as hard as you can for 30 seconds. In the warm up you typically get your heart rate around 60 to 70% of its maximum (220-your age). So if you are 50 your max heart rate would be170 and your warm up heart rate would be 102-119.
The first repetition is usually pretty easy as your starting heart rate is low and you can do the entire 30 seconds without stress.
Since you only recover for 90 seconds your heart rate gradually continues to climb after every repetition so hopefully by the time you finish your last repetition it is at or above your maximum heart rate.
Remember to cool down for a few minutes after your 8th repetition.
Unless you work out regularly you will likely need to work your way up to 8 cycles. You can start with 2-4 and gradually increase to 8, but ideally, you should get to 8 cycles. The magic really starts to happen around repetition number 7 and 8.
Here are the principles:

1. Warm up for three minutes
2. Then, go all out, as hard as you can for 30 seconds
3. Recover for 90 seconds
4. Repeat 7 more times, for a total of 8 repetitions
5. Cool down for a few minutes afterwards by cutting down your intensity by 50-80%.

If you have a history of heart disease or any concern please get clearance from your health care professional to start this. Most people of average fitness will be able to do this, it is only a matter of how much time it will take you to build up to the full 8 reps.
The beautiful thing about this approach is that if you are out of shape you simply will be unable to train very hard as the lactic acid will build up in your muscles quickly and prevent you from stressing your heart very much.
Phil Campbell will also be teaching again at the Malibu Greta B's Fitness Camp this November, If this is something that interests you would definitely be worthwhile to consider attending.

Don't Waste Your Time Doing Loads of Inefficient Cardio

That may sound like a major conflict with everything you have read about exercise but let me tell you that I was a runner for over 40 years and logged in tens of thousands of miles. So I am telling you this from a perspective of having major personal experience.
I actually stopped all my running over a year ago and conventional cardio type training in the spring. Since I have been doing the Peak Exercise program I have:

• Lowered my overall body fat from 17.4% down to 11.5%
• Lost 12.5 lbs. while gaining 4.5 lbs. of muscle
• Lost 2 12/16 inches off my waist
• Gained 1/2 inch on my arms
• Gained 1/2 inch on my legs
• Gained 2 inches on my chest

Transformation Contest Before Essays...

"I have struggled with low self worth my whole life. the mirror and the words of the ones I trusted have been my biggest enemy. I want to take control of that part of my life. I have been told " you cant help it.. your just a big girl" I was to be known as something else. A girl that took contol of her life. That my opinon of myself was positive.
I am tired of being a victim of past. I want to be a confident woman in the future."
~Dawna

"I became the single mother of twin in September of 2007. Prior to my pregnancy I was in shape. I was able to exercise on average about 3-5 times a week. During pregnancy I had high blood pressure and needed to restrict my activity and was on bedrest for more than a month. After the twins were born I found I was lucky to have time to take a shower, much less exercise. I went back to work when they were 5 weeks old and work an average of 60 hours a week. Now that my boys are 2 I want to get back into shape and fit into my pre-pregnancy clothes. It would also be nice to not be embarassed in my swimsuit at the pool.
My diet has always been an issue - I am a terrible snacker. This has become worse with kids I fine myself grazing through the kitchen as I make there meals. I used to be able to keep this in check with exercise, but as my physical activity decreased my refined sugar intake increased.
My reason for entering the competition is to make some lifestyle changes. I want to keep up with my kids and not spend my later years burdened by health issues."
~Heather



I believe the fat lady inside of me has officially sung. I am so over feeling tired, soft, and lumpy! I can hardly squeeze into my “fat jeans” anymore. Yesterday I had to break down and by the next size up in jeans. Uhg! I see this contest as my new tool in achieving weight loss success. I have as many excuses for being a Fat Chick as I do reasons to become a Fit Chick. I know this is going to be tough at times, but I believe the competition and camaraderie will make me give 100% through to the end. My plan is to bridge the gap between the two extremes. And believe me, when I’m in those places, they feel very extreme.
For excuses my list includes that I’m over 40, have three kids, I’m hormonal, get bored working out on my own, love to cook, and I am a compulsive eater.

As for reasons that I want and need to become healthy, the top of the list is my three daughters. They need a role model that isn’t on the Disney channel, in the movies, or in a magazine. In addition, I have a husband that loves me and I want to be around to keep him on his toes for many years to come. Finally, it’s got to be about quality of life. Mine has definitely suffered in the years that I’ve gotten so out of shape. I’ve got a long way to go, but every thing in the world to gain.

Last night I started a new book. I read then re-read a prayer that seemed to speak directly to me:

“Lord, please bless this new beginning. Help me not to dwell on the difficulties of the past, but only on the promises of the future.”

And with that, I look forward to starting on day one with prayer and Fit Chick Express to get me on my way.

~ Elisabeth

Great Saturday Morning Workout

Circuits- 50/10 4 sets (20 minutes total)
8 count body builders
reverse lunge with val slide
crab tricep dips
walking w/ bands
renegade rows (no weight)


Cardio- 4 sets
side shuffle => cone=> squat to ground jump

Abs- 3 sets
Up and downs x 10
Ballerina x 20 total
Reverse Crunch x 10

June Fit News!

Check out the new times and fee schedule below!

**2 Weeks FREE, Then 80.00 Per Month for 2 classes Per Week

**2 Weeks FREE, Then 96.00 Per Month for 3 Classes Per Week

**2 Weeks FREE, Then 100.00 Per Month for Unlimited Classes Per Week

Time Schedules

6:00-6:30 am Tuesday and Thursday (need at least 3 people to start this one)

(Location: Quail Crossing Open Lot Corner of Wolf Creek Drive and Red Mt Drive. Click HERE for map)

12:30-1:00pm Tuesday and Thursday

5:30-6:00 pm Monday and Thursday

8:15-8:45am Saturday

(Location: LifeBridge Christian Church. Click HERE for map)

FUN FIT NEWS!

Some great stuff coming to Fit Chick Express:

*Fit Chick Referral Rewards
*Prograde Craver Awards
*Monthly Nutrition Class
*Monthly Ladies Night Out
*T-shirts that say "I am a Fit Chick!"

I will also be planning a BBQ, Hike and some other social events throughout the summer! So be on the lookout for those things!

If you have any questions or would like to find out more about Fit Chick Express, you can visit www.FitChickExpress.com or call me at 303.746.1432.

Now is the time..to get READY FOR THE SUMMER!

Your Friend and Trainer,

Angie

Misc Pix from Recent Boot Camps

First 6 Week Boot Camp Ends...

Well the first session of Building A Better U Boot Camp ended last Thursday! Since it was the end, I pushed them just a little harder than usual! But they still had a blast. They didn't like me much during, but afterwards, its was lots of smiles and laughter (so I know they still liked me !)

Here is a little video of the fun they had!