20 Days of Cardio

During our 12 Week "Get Sexy for the Summer" Transformation Contest, one of our Fit Chicks decided she was going to run 1 mile every day for a month..and she DID!! She inspired many of us to do the same.  Some of use are doing the Roger's Run 5K on July 14th, so to get ready for that, we are doing a 20 days of cardio challenge! I am thinking everyone will be ready to take on that 5K after 20 days!! 

Will you join us?

Good luck girls!!! 

Vacation Workouts

It's summertime, kids are out of school the days are longer and folks are going on vacation. I love everything about vacation - the planning, flying, the heat, and, especially, the food. My very southern in-laws plan our trips around food. I stopped pretending that I wasn't going to "eat that way" a couple of years ago. I do try to strike a balance though. One thing I make sure of is to try to get some exercise where ever I am. If you are looking for ways to get a little workout while you're on vacation, here are some tips to consider.

1. Take a vacation from your workout.

• Sometimes our bodies need the rest. I'm not saying do nothing, but letting your body relax is okay. Don't feel guilty if you skip a day. Sometimes my best runs come after I've given myself a break for a few days. My legs feel so fresh and I could go forever. 

2. Beach Vacation.

• Go for a brisk walk in the sand and your shoes.  The resistance will give your legs a good workout. 
• Play sand volley ball. Have some fun and include your family. You'll all get a good workout
• Go snorkeling or swimming. Kick those legs and see some really cool things under the water. 

3. Hotel.

• Take the stairs. Heck, run the stairs a couple of times and you'll be sure to work those legs and burn some calories.
• Many of the things we do the Fit Chick Studio you can do in a hotel. Here are some examples: Hold the Plank, sumo squats, regular squats, push-ups, burpees, mountain climbers, up and downs, Spiderman, Grasshopper, etc... Have fun with it. Create your own workout and include your family. My nieces always want to join in with me and will even wake up early to workout. 
• Hotel gym. Give it a try, it could be fun and different from the norm.

4. City Vacation.

• Take a walking tour. A great way to see the sites and get some exercise. Skip the taxi and walk to your destination.
• Try an interesting class in a strange city. You don't have to worry about making a fool of yourself, no one knows you there anyway. 

5. Camping.

• Go for long hikes. We live in the perfect place for camping and hiking. Creating a scavenger hunt can get the whole family involved. 

There is so much you can do on vacation to relax but still keep up with some exercise. Any of your trainers would be happy to come up with a short exercise routine for you if you ask. Don't forget, drink lots of water, wear sunscreen and have fun!! ~ LaShanda

The Importance Of Pre Or Post Workout Drinks

The best way to feel good while doing your daily exercise routine is to make sure that you have pre or post workout drinks. This will ensure that you get the most out of your session while retaining stamina. Sometimes people think that they can exercise on an empty stomach or eat whatever they want. There really is a reason to think about what you put in your body when you are trying to lose fat or build strength.

If you have tried working out on an empty stomach then you know that it is not always the most effective way to go. A lot of people believe that if you exercise without consuming anything then you will burn a lot more calories. This is true, but then your body has to get its fuel from somewhere. While you burn calories you are depleting your natural source of energy stored in your muscles. If you had something before working out, you would be fueled by that, first, and your natural source of energy, second.

Now, if you eat too much before working out that can be hard on the body during a workout as well. Many people complain that when they eat or drink before working out they get cramps during their routine. This is not good. Those cramps can really take their toll and you will not be able to complete your session, in most cases.

The best solution is to have a little something to drink that will give you the energy that you need to sustain a workout routine. What I use is Prograde Workout both before and after my workout. It has the right amount of carbs to protein ratio to help optimize your workouts. You could also get what you need by consuming a healthy fruit juice with some protein. For example, you can get protein powder and mix it in with pomegranate juice. Pick a juice that is one hundred percent natural.

What you do after you are done exercising is almost as important as what you do before. When you are finished working out you need to replenish what was lost during the routine. The sooner you give your body what it needs the faster the recovery time.

Anything in liquid form is going to be the fastest way to get you the energy your body is now craving. You can consume any energy drink or juice. You will also need some protein. You can have a meal replacement drink. These drinks can give you exactly what you. They have calories, but after working out you need to take in some calories.

Whether you are looking to burn a lot of calories or build mass you must consume something before and after you exercise. If you take care of your body, your body will take care of you. You will get the most out of your routine by making sure your body is fueled properly.

Men's Boot Camp in Longmont

FOR MEN!!

Come join our newest class...

Men's Boot Camp!!

2 Saturdays Per Month

9:00 AM

1254 Sherman Drive #4

Whether you want to build muscle,  say good bye to your gut, boost your sports performance or lose weight, our fitness boot camp vacation is the right place for you!

Designed for athletes as well as the weekend warrior, our MEN'S BOOT CAMP will deliver RESULTS! We provide an intense schedule of structured fitness WORKOUTS!

IF YOU ARE LOOKING FOR:

• A Leaner, More Muscular Body
• Improved Strength
• Improved Speed
• Improved Overall Athleticism
     
  YOU ARE IN THE RIGHT PLACE!

WE DELIVER:

• Gut Busting Cardio
• Muscle Building Strength Conditioning
• Speed and Agility Training
• AB Chiseling Core Conditioning
• Fat Burning Nutrition and Supplements

CLICK HERE to get registered! 

First class begins this Saturday, June 9th

Change Your Body, Boost Your Metabolism & Lose Fat (part 1 of 2)

Building and keeping muscle, your metabolically active tissue, is a key element for long term health, vitality, longevity and fat loss. One of the causes, as well as symptom of the aging process is sarcopenia (muscle loss). Sarcopenia leads to overall weakness and is a direct cause of a decreased metabolic rate.

As you can see from the photo, muscle is denser than fat. Muscle takes up less space in the body, and burns more calories than fat. The more lean muscle mass you have, the higher your metabolic rate, and the longer you will live.

Case in point why the scale is not your best tool for monitoring fat loss. Two individuals can have the same body weight and height, but have completely different body compositions and body dimensions. On the other hand, you can have two individuals with equal body fat percentage, however the leaner person weighs more on the scale due to the higher lean tissue.

BioSignature developed by world renowned Olympic Strength Coach, Charles Poliquin, is my preferred method of testing body composition.

The majority of women opt for aerobic/cardio exercise as their exercise of choice. What they don’t realize is that excessive long, slow distance (LSD) exercise is counterproductive in changing your body. Cardio (LSD) decreases muscle mass, increases inflammation and oxidative stress, disrupts hormone balance, increases cortisol thereby increasing insulin, and accelerates aging. For over 20 years now, I have advised my clients, men and women alike, against excessive LSD exercise if their goal is to look and feel better, lose fat and obtain a lean physique.

My own personal workouts are structured and focused on interval style and resistance training. The time I commit to a workout is 40-60 minutes, and that includes my warm up and cool down. My goal is ideal body composition, reduced fat, more work in less time spent, increased muscle, anti-aging, a less catabolic environment,  and a leaner, healthier physique. What works about intervals and resistance training is that it is extremely effective for hormonal balance, enhances an anabolic response, increasing/maintaining lean tissue, post exercise calorie burning is ramped up along with increased insulin sensitivity and growth hormone, and is superior for fat loss. 

My resistance programs include a variety of Olympics lifts, push ups, chin ups and pull ups (pushing and pulling exercises), deadlifts (one of my favorite), squats, various styles of single leg exercises, lunges, and plyometrics. I use a variety of equipment too including dumbbells, the TRX, sandbags, medicine balls, bands, pulleys, Glute-Ham Raise (another favorite), Swiss balls, kettlebells, barbells, and my own body weight. Building muscle and maintaining an anabolic drive will keep you looking younger, leaner and feeling better than ever.

Do you have to join a gym to increase muscle? Not necessarily. For a minimal investment, you can create the perfect set up at home. Visit my website to find everything you need to get started. You’ll even find yoga DVDs and foam rollers, which I highly recommend to complement your yang training. 

Here are my personal favorites to get you started on your HOME GYM:

• The Ultimate Sandbag
• TRX Suspension Trainer
• Stability Ball
• Power Block or Sport Block Dumbbells
• Foam Roller
• Jump Rope
• Perfect Pull Up

READ Part 2  What is REALLY takes to Change Your Body, Boost Your Metabolism and Lose Fat – Permanently

Paula Owens, M.S., is the author of The Power of 4 - Your Ultimate Guide Guaranteed to Change Your Body and Transform Your Life. Paula is a nutritionist, multi-certified personal trainer, strength coach, weight loss expert and holistic health practitioner. Paula comes with over 20 years of experience helping clients globally. Men and women all over the world have changed their bodies with Paula’s online Exercise and Weight Loss Program. More at www.PaulaOwens.com

2012 Updates and Events!!

Come join us for our Open House  

January 20th and 21st!  

 

Free Classes open to the public... 

Friday @ 6-7 pm - Zumba - Dawna
Saturday @ 8-8:30am - 30 Minute Boot Camp - Angie/LaShanda
Saturday @ 9-9:45am Vinyasa Flow Yoga - Steph
Saturday 10-10:45am- HII Yoga - Amy

Lots more fun planned from Saturday from 7:30- 11am!
Click HERE to find out more!  

 

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Fit Chick Express Post Holiday Party

Saturday, January 28th 6-9pm

Red Zone in Longmont

Come join us for a night to relax and just hang out with your fellow Fit Chicks and NOT have to workout! :) Come show us how sexy you can look in regular clothes!

We have the entire back area by the bar reserved starting at 6pm for those who want to come early and have dinner or some appetizers. Otherwise the party starts at 7pm!

 

**If you are not on facebook, please RSVP to me at angie@fitchickexpress.com.
*Fit Chick Members Only*

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Check out our new schedule for time and class changes below:

Come Join Fit Chick in 2012!!

So many great changes happening at Fit Chick Express in 2012! On top of our 15  - 30 minute boot camp classes each week, we now have 3 Zumba classes per week, and 5 different Yoga class times.

FREE FIT CHICK YOGA Class on Saturday, Jan 7th at 9am. Come meet the new Fit Chick Yoga Instructor. Bring a friend, limited to 20 spots, so sign up early!

Here is class description: Vinyasa Flow Yoga --This class is a Beginning/ Gentle Intermediate class. It combines structured sequencing of postures with the movement of the breath to create a flowing yoga practice. It promotes muscle tone and flexibility of the joints, increases cardiovascular and respiratory strength while clearing the body of toxins, leaving you feeling calm and centered.

Yoga Instructor Bio: Stephanie LeMasters began practicing yoga in the early 90′s while teaching high school social studies. Practice began as a way to relax after a long day with teenagers. After having two children, work, practice and most things came second to the job of being Mom. Moving to Port Washington afforded her the chance to rediscover and deepen her practice at Om Sweet Om. Wanting to share this beautiful gift of yoga she bridged her background with her passion and became a yoga teacher. Sharing yoga has helped to make her a better mother, friend, person. She thanks all of you for the pleasure of sharing this gift with you. After relocating to Colorado she continues to teach vinyasa, alignment and restorative yoga.

Click HERE to sign up for the Yoga class!

Mark Your Calendar!! Fit Chick Express will be having an Open House with free classes, drawings for free classes and goodie bags!

http://www.fitchickexpress.com/OPEN_HOUSE.html

Fit Chick Express - 30 Minute Workout

Fit Chick Yoga

Fit Chick Zumba

MON	TUE	WED	THUR	FRI	SAT	SUN
6:00-6:30 AM FCE	6:00-6:30 AM FCE	6:00-6:30 AM FCE	6:00-6:30 AM FCE	6:00-6:30 AM FCE	8:00-8:30 AM FCE
8:30-9:00 AM FCE		8:30-9:15 AM YOGA	8:30-9:00 AM FCE
9:30-10 AM FCE		9:30-10 AM FCE		9:30-10 AM FCE	9-9:45 AM YOGA BALANCE -Amy-
12-12:45 PM YOGA BALANCE				12-12:45 PM YOGA BALANCE	10-10:45 AM HII YOGA -Amy-
6:00-6:30 PM FCE	5:30-6:00 PM FCE	5:30-6:00 PM FCE	6:00-6:30 PM FCE
6:15-7:15 PM ZUMBA		6:15-7:15 PM ZUMBA		6:15-7:15 PM ZUMBA