Les Mills Combat

The newest program that I have had the privilege of doing is Les Mills Combat from Beachbody. It is a great program and I might be slightly addicted :) . Let me tell you a little about the program:

Combat is an at home workout program designed after the popular Les Mills BODYCOMBAT classes you would find in your local gym. It is a mixed martial arts inspired program that uses aspects and movements from several different disciplines. It combines these moves, a lot of punching and kicking, with high-intensity cardio.

I find the program to be very fun. The music is great, the instructors are motivational and do an excellent job of explaining the moves. With about 1 week left I have seen my balance, flexibility, and strength improve. I’ve also lost a few pounds and several inches. Overall, I love this program and will either be starting round 2 when I’m finished or doing a hybrid with Les Mills Pump.

I feel that this can be a great beginner program. They do a great job of modifying the moves to help you ease into the workout. The program also comes with a “basics” dvd that walk you through the basic moves and explains the key things to focus on when doing them. I also think it is a great program for those that are already in good shape. It’s easy to up the intensity and the program is designed to keep it challenging for anyone.

If you have any questions about this program or any others please don’t hesitate to ask. Beachbody has great programs for every goal. Let me help you find one to fit your needs and goals.

How Can You Stay Accountable to Your Workout Program?

Over the years I have found that the only way I will stick with a workout program is to find different ways to keep myself accountable. If I don’t have that accountability, I tend to do well for a week or two - (I once set a record at almost two months!) - before I fall off and stop being consistent with my program.

Through a lot of trial and error I have found what works best for me. Here are some tips to help you stay accountable with your workout program:

  1. The best thing that I have found to keep myself accountable is to have a workout partner. When I know that my workout buddy is counting on me, it becomes a lot harder to skip a workout. We can also be there for each other to encourage the other when one of us doesn’t really feel like working out. This doesn’t mean you have to workout together necessarily. You can have a workout partner that lives in a different town. The two of you would figure out your program and check in with each other daily or weekly to make sure that workouts are getting done.
  2. Write your goals and daily workouts down. By simply writing your goals down, you are more likely to follow through with the needed work to reach those goals. Also, when you track your daily progress it keeps you focused on your long term goal. Another easy way to “write down” your daily progress is to post it to Facebook. Through social networking you can stay accountable and gain motivation.  You may even motivate someone else to start their own fitness journey!
  3. Schedule your workouts just like you would any other appointment. Planning a specific time every day to workout will help you stay accountable. This doesn’t mean that you can’t be flexible if something comes up.  But when your workout is scheduled into your day, it is a lot easier to fit it in.

Accountability is huge when it comes to sticking with a workout program. Finding something that works for you is a must!

What have you found that helps you stay accountable to your workout program?

5 Ideas to Help You Stick With Your Workout Plan

Sticking to any workout plan or program can be difficult at times. I’ve struggled with it, and I know many others do as well. Life simply gets in the way sometimes, plus sometimes it’s hard to stay motivated. So what can you do to help you stick with your fitness program? Here are 5 things that have helped me over the years:

1.  Accountability

This might be one of the biggest motivators that has helped me stick with my exercise routines.  If I know my friends are counting on me doing a workout with them, it is a lot harder to skip out. I also have a free online account through Beachbody that allows me to schedule and log my workouts.

Accountability is huge! Try to find someone or something to hold you accountable to your workout program.

2.  Find a program that works for you.

I’ve started several programs that I’ve found to be too advanced. Well guess what? It wasn’t long before I quit those programs, once again getting out of a good workout routine. However, once I found a program that fit my current needs, it was a lot easier to stick with.  I would be happy to help you figure out a program that will be just right for you.

3.  Keep variety in your programs.

I think I have “Exercise ADD”! I have to constantly be changing things up, or I simply get bored with my workout. I’ve learned that if I am sure to have a variety of workout options to choose from, I am much more likely to stick with a program.

4.  Don’t get frustrated if you can’t do everything perfectly.

I’ve gone through several programs in which I’ve struggled just to complete the workout or to complete certain exercises during the first few weeks. But by sticking with it, I found that those elements I struggled with did get easier. I didn’t always master them, but I did get better and saw improvements. It’s not always about how well you are doing an exercise, but that you are simply doing something. Do the best you can and don’t worry about the rest.

5.  Use the workouts to relieve stress rather then letting them cause stress.

Exercise is a great stress reliever if you let it be. If you are too worried about the exercise, it can create more stress. For example, if something comes up and you simply can’t get a workout in one day, don’t worry about it.  Just pick up where you left off the next day or as soon as you can!

I hope that these 5 ideas will help you stick with your workout program. What else do you do to help you stick to a workout program?

Why Should You Add Resistance Training to Your Exercise Routine?

A lot of people will walk or do some type of cardio workout and still not see the physical fitness results they are looking for. So what is missing? Is there anything else they can add to help them achieve their goals?

I believe there are two things that could make a big difference:  Proper Diet and Resistance Training.

All of the workout programs I design have a resistance training element in them. Why?  Because I believe that resistance training is key to reaching your fitness goals. I want to share some of these reasons with you, and also try to debunk some common myths about resistance training, especially for females.

Why You Should Add Resistance Training to Your Exercise Routine

1.  You will build bone mineral density.

Through resistance training you actually make your bones stronger, which can help prevent osteoporosis. The stronger your bones are, the stronger you are overall.

2. You will build muscle strength and tone.

When your muscles are stronger, you will more easily be able to perform daily living activities. This makes simple tasks like carrying the groceries and climbing stairs much easier.

In addition, muscle tissue is also denser than fat tissue.  This means that one pound of muscle will take up less space then one pound of fat. At rest, muscle tissue will burn more calories on average than fat tissue, thus changing and improving your body composition and form.

3.  You will speed up your metabolism.

Metabolism is how our bodies convert the food we eat into fuel, and how efficiently we burn that fuel. The faster and more efficient our bodies are with this, the more calories we burn, which helps us either maintain or lose weight. Unlike a cardio work-out, resistance training will lead to extra calories being burnt hours after the workout is complete.  So not only are you burning calories while doing a resistance workout, you are also continuing to burn calories long after you are done. Sounds like a win-win situation to me!

Common Myths or Fears About Adding Resistance Training to Your Exercise Routine

1.   Resistance Training Will Make Me ”Big and Bulky”. 

This is a common fear among women in regard to resistance training, and I hear you! I don’t want to get big and bulky either. But I do want to have nice definition and toned muscles.

Guess what? Females won’t bulk up like males will. We simply do not have enough testosterone to encourage a lot of muscle growth.  You will have muscle definition, but you will not become big and buff.

2.  Resistance Training is Only For Atheletes.

As I stated earlier, there are so many health benefits to lifting weights or doing resistance training that you don’t need to be an athlete in order to take part in a resistance training program. Resistance training can benefit anyone!

If you are serious about trying to get fit, consider adding a resistance training element to your workout routine. It doesn’t have to be super intense or last an hour. It can be just a basic and simple program. If you add 2-3 days of resistance training in with the cardio work-outs you are already doing, you will see positive results!