Kfit Workout of the Day 5-25-13

Complete 3 rounds as fast as you can:
50 burpees
100 plank rows
200 double unders
400m run

Kfit Workout of the Day 3-9-10

Get outside and do whatever kind of cardio you want. Just be active!

Paintball

One of my favorite sports to play is Paintball. Its a great group activity that brings friends together. Not only is it fun, its also great exercise. Play a couple of games and you'll see what I'm saying.


There are two great places to play near Memphis the first one is Memphis paintball park which is run by EZ paintball and the second is Cedar Hill Farm paintball park. Both are great places to play but Cedar Hill Farms is less expensive if you want to give it a try without spending a lot of money.


You don't need any equipment, everything can be rented at the paintball parks. So get out this spring and give paintball a try, and if you are playing here in Memphis give me a call I am always up for a game!

Cardio 101

Cardio is key to losing weight and getting into shape. There are several ways to do cardio but I am going to focus on burning fat because that is what most of my clients want to do.

In all of my reading and research and in my personal experience I have found that interval training is the best form of cardio to lose body fat. That's right, you don't have to be on a bike for and hour or run for 8 miles a day, 30 to 40 min of interval training should do the trick.

What is interval training? It is where you frequently alternate periods of high intensity (80% - 90% MHR) and low intensity (50% - 60% MHR) exercise. MHR is your maximum heart rate which is 220-your age. An example would be warming up on a bike for 5 min then alternating every min going 80% of your MHR down to 60% of your MHR then back up to 80% of your MHR for 25 min then cooling down your last 5 min on the bike. Do this for 3 to 5 times a week and you will see results.

Exercise - Does it have to hurt?

One of the main complaints I hear is about having to do cardio. Many people hate running or biking but feel like those are the only ways to get a good cardio workout. While it may seem like you have to be miserable to burn calories, that is just not the case.

I think the key to a successful cardio program is finding something you like to do. For me it's basketball. I can't imagine being happy about having to run for hours every week, but I love basketball and can play it for hours which helps me stay in shape. I also like to swim, so with those two cardio options I am able to have fun, enjoy my workouts and stay in great shape.

If you are struggling with getting your cardio in, try doing something you enjoy: dancing, running with your dog, kickboxing, taking an aerobics class, snowboarding or water skiing. These are all great ways to burn calories and have fun at the same time.

Remember, fitness needs to be a lifestyle to make a difference and be sustainable.

Who wants some workout tips?

One thing I have noticed about being a trainer is that everyone feels the need to talk to me about fitness no matter what the occasion. It has become a daunting task trying to keep up with all of the fitness news so I can sound like I am educated and know what I am talking about.

With that said most people are just looking for some simple tips that they can implement in their own lives. Whether it be eating tips, lifting tips or just lifestyle tips people love something that is easy and they can do.

Shape has a great list of tips that will make a difference and covers a lot of areas. If you want more tips feel free to call or email me and I will do my best to help you out.

Tips for a healthy life