Ask Amanda: Weighty Issues

I was going to hijack my own post this week to talk about my fury over the post-Superbowl Lady Gaga body shaming, but you know what?  It’s still too soon.  I’m going to let that one simmer in the pot for a while before I just let the vicious a*sholes that broke her down have a piece of my (rational, inclusive, empowered) mind.

But I digress.

Today’s post is about something near and dear to me: the idea that you can get fit anywhere, anytime, and at any price point.  I recently opened two private fitness studios in Singapore – a small boutique gym called Fit N’ Fresh and a one-on-one transformation and weight loss institute called DISCREET – both of which are premium (read: not inexpensive) facilities.  That being said, I am a huge believer in bodyweight (equipment-free) workouts, and it is in fact on those workouts that I built my business back in 2009.

At that time, outdoor bootcamps were still very up-and-coming, and my business partner and I were determined to offer safe, effective, creative outdoor workouts – using absolutely nothing but our clients’ own bodies.  We wanted to redefine the concept of “exercise” not as something you do for a half an hour within four walls, but as something you practice in the pursuit of making your body a functional machine – no small feat, to be sure.

My personal training clients’ top excuses for not working almost undoubtedly fall into one of the following categories: no time, no space, no gym access (this includes the recurrent excuse of “travel,” which never ceases to frustrate me since I’m pretty sure you didn’t forget to pack your own human body on your trip), and/or not sure what to do when they’re on their own.

I’m gonna give you an early Christmas present and solve all of these at once.  BEHOLD:

AMANDA’S BODYWEIGHT EXERCISE BUFFET

Buffet, you say?  Yep, I’m talkin’ about a full feast of fitness, ripe for the picking – so pack up your plate if you wish (i.e. try all ten exercises) or pick & choose the faves that are right for you and your ability level (i.e. choose five and repeat them) and get ready to sweat it out in ONLY TWENTY MINUTES – no matter where you are in the world.  Perform each exercise for 45 seconds, resting for 15 seconds before moving onto the next exercise. Repeat the set (two total rounds) for the full 20-minute challenge.  

Easy, right?  Talk to me after it’s over. 😉

BURPEES.  My absolute favorite full-body bodyweight move and silver bullet of trainers everywhere, this one attacks all your major muscle groups while building cardiovascular endurance and warming you up (and um…don’t forget the push-up at the bottom, ok?).

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A REAL burpee includes a push-up (4).  Otherwise, it’s just a squat-thrust.

PUSH-UPS.  The best part of a burpee is the push-up, amirite?  Ok, maybe you hate me now.  But given that there’s literally hundreds of push-up styles, they’re one of the most versatile bodyweight exercises available.

SQUATS.  Like push-ups, there are about a thousand varieties of squats in the world, and lots of them don’t involve a lick of equipment – so push that booty back, get those quads ready, and work all the big muscle groups of your lower body in one swoop.

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LUNGES.  Speaking of…um…swooping?…lunges are another fantastic way to work the legs without any weights or equipment.  Step ’em forward, move ’em back, go sideways, or even jump it out – you’ve got so many ways to get lean, toned legs from this single move.

PLANK-UPS.  Perhaps the distant cousin of the push-up, plank-ups are often an easier movement for beginners and a great twofer when it comes to working arms and core at the same time.  Caveat: you gotta keep your hands under your shoulders and your butt out of the sky to make this one work (see form below):

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Butt down, hands under the shoulders.  Check yo’ self.

KNEES-TO-ELBOWS (three ways).  Traditional knees-to-elbows means connecting the knee to the elbow while holding a plank position (shown below).  I also count bicycle crunches as a variation on knees-to-elbows since the twisting and core engagement is similar, and it’s an easier modification for folks that need to build core strength.  And if you want to amp it up a bit – try mountain climbers, the plyometric version of this move.

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Try to actually contact the elbow with your knee if you can.

BACK EXTENSIONS.  We all get so caught up in training the front side of the body (think six-pack abs, a nice rounded chest, bulging biceps) that we forget that the back side is actually what takes the brunt of our poor posture, constant sitting, and core instability.  Whether it’s Superman holds, swimmers, or prone rows, integrating spinal strengthening movements into your bodyweight program is a necessity.

JUMPING JACKS.  Laugh all you want (but not at its extensive history), but this cardio move gets the heart rate up, shakes out the lactic acid from the limbs, and tones up your calves by hopping lightly and continuously on the toes.

REVERSE CRUNCHES.  Another one with lots of variations (leg drops, hip lifts, toe touches, and decline bench drops are a few of my faves), the reverse crunch works the rectus abdominus (lower abs) while allowing the neck to rest comfortably.

ISOMETRIC HOLDS.  Isometric exercises mean you hold a contraction for a specified period of time (rather than the contract-release pattern of traditional exercises).  Planks are perhaps the most diverse of this group for their many variations, but glute bridges (below) and chair sits are just as effective – as are the more advanced hollow holds (if you’re seeking six-pack status, this one is a must).  If you choose this type of exercise, try and hold it for 45 seconds straight – no cheating!

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Booty booty booty booty poppin’ everywhere.

So there you have it, folks – ten exercises, twenty minutes, zero equipment, and one hundred percent effective.

In case you’re wondering why I didn’t mention pull-ups, triceps dips, step-ups, box jumps, or a host of other very functional exercises that I also use on a daily basis – the answer is because they all use equipment (even simple stuff, like benches or chairs) and I wanted this piece to be LITERALLY about what you can do with your own body – and not a thing more.

All it takes to get – and stay! – in shape are consistency, determination, and focus.  There are no excuses – only priorities.  Make yours getting in a workout today.

Did I miss one of your favorite at-home exercises?  Share with me in the comments!

Ask Amanda: Spin Me Right Round

I’ve met so many of my best clients – and likely readers of this blog! – from the first actual fitness “thing” I was certified to do – teach Spin!

Spin, a fancy term for indoor cycling, is a highly addictive, super-fun, and calorie-blasting cardio workout that gets your heart racing, spirits raised, and body sweating from start to finish.

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Teaching outside = best best best

For some reason, however, I find that so many newcomers are intimidated by Spin classes – maybe it’s the combination of loud music, screaming instructors, and flashing lights that makes the whole thing seem like a sensory overload chamber trying to pass off as viable exercise, or maybe it’s the way people drag their sweaty carcasses out the door, dripping, red, and panting, after a single 45-minute workout that scares ’em off – but whatever it is, I want to make it clear that Spin really is for every level of exerciser – you don’t even need to know how to ride an actual bike!

Perhaps it’s somewhat ironic that I’ve decided to write this post now, as it is the first time in over a decade that I’m actually not teaching Spin – but hey, I’ve got a lot of experience from over seven different gyms and studios to share, so better late than never, right?

The first rule of Spin class is: you don’t stop in Spin class.  What I mean by that is, you can always ignore the instructor’s cues to stand up, pedal faster, or add resistance, but what you should not do is stop pedaling entirely.  Remember that these are stationary bikes, and thus do all the balancing for you – whether or not you pedal, the bike will stay upright.  This is not an excuse to get lazy.  You are there to get a workout, and by pedaling through the entire class, you’ll keep your momentum, heart rate, circulation, and calorie burn going, plus reduce the risk of injury and blood pressure drops from sudden stops.

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Yeah but for real though, don’t stop.

The second tip I’d give a newcomer is to make sure the instructor sets up your bike, and make sure it feels comfortable once they do.  There is an actual science to the geometry of any bike, and because of the various positions used in Spin (seated, standing, aggressive), the setup is crucial to your safety and comfort on the bike.  If the instructor doesn’t offer a setup right away, ask for one – it’s her/his job, and she’ll be happy to do it for you.

Next, arm yourself with the proper gear, equipment and fuel.  You definitely want to make sure you’re wearing capri pants, tights, or bike shorts for your first ride (chafing on the seat can make the entire experience feel like military torture, and floppy shorts/ loose pants can get caught in unsafe and unflattering ways in the bike mechanisms).  Never be ashamed if you need to add a padded seat cover for your comfort (some of us have more sensitive rears than others, ok?), and bring enough water or an electrolyte beverage to replenish the massive amount of sweat you can plan to lose (remember, you’re biking in a dark studio with 30 other people – no nice cool breeze and wind in the hair in there).

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Pad yo’ biznizz – all the cool kids are doing it.

Finally, modify the workout as you feel comfortable.  Your instructor may be barking out tasks like a power-hungry sociopath, but you don’t need to go for the gold on your very first session.  Listen to the instructor’s cues about proper standing form, aggressive posture, proper RPM cues (cadence/pace) for sprints, and heavier resistance cues for hills.  Learn what each of these skills “feels like” before you try to perform them, and don’t be afraid to ask after class if you don’t think you’re doing something right.  There are no dumb questions – only dumb-looking people with horrific form on a Spin bike:

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Don’t be that guy on the left.  Don’t be that guy.

In summary, don’t let Spin class intimidate you – it’s been around since the 90s, and there’s a reason so many people continue to try it and love it.  Indoor cycling is easy on the knees, good for the spirit (instructors typically teach with a motivating, positive attitude), and fantastic for heart health – all great things on their own, and combined with a 300-800 calorie burn in about an hour makes Spin one of the best cardio workouts in town.

Have you tried a Spin class before – or would you?  What’s your best tip for newbies?

Ask Amanda: Stretching, The Truth

I talk a lot about fitness on this blog, and truth be told, I talk a lot about the “hardcore” type of fitness.  I tell you to lift (heavy) weights, do HIIT, check out a killer interval class, try some circuit training, and attempt all sorts of other sporty stuff – some of which, admittedly, I know may be intimidating for a lot of you lovely readers out there.

So today, let’s shift gears.  Downshift, more specifically.

I want to talk about one of the most ignored components of a holistically fit lifestyle – flexibility.  So many of us (*pointing finger directly at self*) eschew stretching almost entirely in favor of strength, speed, power, agility, endurance – basically any other type of training besides the kind that actually does the most long-term good (d’oh).

Flexibility training is like boiled brussels sprouts for serious fitness freaks.  We all acknowledge that we need to keep it in the regular rotation, and we’ll even tell other people they should include it, but truth be told, we rarely commit to it ourselves.  Do as I say, not as I do – and I am one of the guiltiest of all when it comes to this fitness sin.

There was a time – granted, it seems like a lifetime ago – when I was doing yoga religiously, 2-3 times per week.  I had a Bikram phase (ended abruptly by the fact that Bikram himself is a giant a*shole who deserves zero dollars from any thinking person), a Kundalini phase (summary: lots of chanting), a restorative phase (aka “assisted sleep”), a basic bitch power yoga phase, and even a wonderful (if far too short-lived) running-plus-yoga phase called Detox/Retox wherein you ran two miles, did 90 minutes of Vinyasa flow, and got a free beer afterwards.

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Long story short, I am no stranger to the concept of stretching.  I simply don’t do it anymore.  And at age 33, I am quickly losing the luxury of being able to do such a thing.

A loyal reader asked me what the most “important” types of stretches are, and I figured I’d use our little space this week to not only answer that question, but also give you an insight into what types of stretches I utilize with my own personal training clients and why I really do believe – despite my own shortcomings – that stretching matters.

Stretching can relieve stress, decrease the risk of injury, improve energy flow, increase range of motion and athletic performance, encourage better circulation, reduce chronic pain, and even help to manage cholesterol levels.  Stretching after workouts reduces inflammation and soreness and makes it easier to continue being active the next day – important stuff for those of us who don’t like to take a “DOMS day” off.

But let’s be real – all of that is well and good, but when you only have 5 minutes to soak in all those amazing benefits, how should you spend your sacred stretch time?

First of all, attack them hammies.  If you sit a lot, your hamstrings are probably tight.  If you run a lot, your hamstrings are probably tight.  If you lift a lot, your hamstrings are probably tight.  Sense a theme?  I like to get my clients into a supine position, have them hold a towel or band, and lift one leg, knee straight, through their reasonable range of motion, as shown below:

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This is a reasonable range of motion for her – but like, not me.

Next, loosen those glutes.  Your backside is the biggest muscle group in the body, which means it holds the key to a lot of lower body tightness and imbalance.  When I’m with a client, I’ll assist their supine stretch (pic below), but if you’re on your own, why not take the glorious opportunity to drop into a pigeon pose and completely bliss out for a minute?  Yasssss.

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Third on the docket is a nice juicy hip stretch.  Women especially hold a lot of stress and pain in our hips, and the mere structure of men’s narrow hips means they are typically tight – good reasons both to ease yourself into the aggressive-but-effective lizard lunge:

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Fourth, if you’ve been squatting, kicking, or just doing a lot of anterior-chain work, it’s worth a quick run through the quads.  Side lying stretches can be really effective here (right pic below), as can assisted prone stretching with a trainer (left pic below), and both types give a little extra bonus length to your lower back, which no one is mad at.

Speaking of that lower back, if you’re already down on the ground, you may as well roll your spine into some gentle twists.  Twisting in yoga is considered detoxifying in and of itself (think of the concept of wringing out a rag in relation to getting rid of pain and waste) and damn it, it feels amazing:

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Finally, don’t forget that upper bod – the back and shoulders are the two areas most likely to be carrying most of your tension up there, and they’re easily and effectively stretched with an arm-linked forward fold (just hold opposite elbows if you can’t link your hands):

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Knees slightly bent, please.

 

 

There are, of course, a million more muscle groups to stretch and even more ways to stretch them – but the point of this little piece was to highlight the most important ones, give you some guidelines for stretching alone or with your trainer, and remind you that yes, flexibility is just as vital and important a marker of fitness as all that other fancy jazz I talk about here on the ol’ blog – so stay well, TFB-ers, and let’s get bendy in 2017!

What are your favorite feel-good stretches?  Do you make time for flexibility in your routine?

Ask Amanda: Bulletproofing Your Bod

First of all, welcome to 2017, loyal readers!  Some of us (cough, nearly all of us, especially if you live in the United States) had a rough n’ tumble 2016, and it’s time to forget all that jazz and look ahead, hopefully and with determination, to absolutely KILLING IT this year.

Problem is, it’s tough to get out there and kill it if you’re kicking off 2017 sneezing and wheezing like a used pair of bagpipes.

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January brings us many things in the fitness industry.  On the good side, packed-out gyms are full of eager beginners looking to make a lasting lifestyle change.  On the bad side, overcrowded facilities are stuffed full of sniffling half-sick lumps of humanity spreading their germs all over the place.

Ick.

It’s the perfect storm of a lot of people coming together in a naturally fluid-filled (think lots of dirt, sweat and maybe even a few tears) environment during a particularly virus-friendly time of year, and contagious illnesses do tend to abound during these early winter months.

So what can you do to boost your immune system and, as I like to say, bulletproof yourself against the common viruses that seem to take out half your office this time of year?

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First and perhaps most obvious of all, commit to an almost-OCD level of hand washing.  If you touch something that anyone else has touched (an elevator button, a dumbbell, a computer key, a phone), don’t you dare touch your mouth, nose or eyes until you wash those filthy hands.  After I’m done working with a client, I scrub like a doctor going into the OR before I even think about handling my phone, computer, or god forbid, FOOD.

Second, and easier said than done, get regular and ample sleep.  7-9 hours is the recommended amount for active adults; you may need slightly more or less based on your individual lifestyle.  Studies show that people who don’t sleep normally or adequately get sick, and people who get enough sleep have stronger immune systems overall (and are less likely to be obese, which is a story for another time).

Third, as the wise Hippocrates famously said, “let food be thy medicine, and medicine thy food.”  What he meant is that you can actually protect your physical health simply by eating a nutritious, balanced diet (some of the top choices to include in your everyday diet include citrus fruit, broccoli, ginger, garlic, almonds, and papaya).  As for the more “advanced” immunity-boosting foods, consider:

  • Fermented foods (think sauerkraut, kombucha, pickles, miso, and kefir) go a long way in providing healthy probiotic bacteria
  • Coconut oil contains lauric acid, a compound that converts in the body to a compound similar to breast milk (and we know how good THAT stuff is!)
  • Berries have super-high antioxidant capacities (bonus for wild blueberries, top notch) and powerful phytochemicals, without the sugar of comparable fruits
  • Green tea (especially when made from quality matcha) has nearly 17 times the antioxidants of the aforementioned berries and 7 times more than dark chocolate, plus a nice hot cup can feel great on a sore throat and give you a little energy boost, too

And finally – what kind of trainer would ThisFitBlonde be without a summary mention of exercise as an immunity-boosting tool?  Getting your heart rate up and breathing more heavily can literally help flush bacteria out of your lungs and airways, and some studies show that exercise causes certain beneficial changes to your white blood cells (the body’s disease-fighting cells).  It can also relieve stress (a major factor in propensity for common colds, flus, and illnesses) and make you feel better overall, even if battling a little sniffle.

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Whenever I have a new client that tells me they’re the type to “always get sick,” I have to have a little chuckle, because I know that we can start them on a positive chain of wellness responses – regular exercise leads to better sleep quality, better sleep leads to a stronger immune system, a stronger immune system leads to less fatigue and days off due to illness – the benefit list goes on, and it all starts with just a few dietary additions and strong sessions in the gym.

What are your best at-home or natural remedies for the winter sniffs and sneezes?

Ask Amanda: Where To Start Again

Oh hello, last Wednesday of the year – didn’t see you coming so fast.  Next week will be January 2017 (thank GOD), and with that date comes the inevitable deluge of brand-new gym goers, resolution-makers, and diet-followers determined to “get fit” in the new year.

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As a trainer, nutritionist, and wellness coach, nothing makes me happier than people realizing it’s time to make a health-related change – and for many people, a new year actually is an effective time to do so.  Unlike lots of us in the fitness industry, I actually don’t dread or lament the wave of newcomers banging down our doors in January; in fact, I get more eager than ever to help convert that brand-new-year excitement into lasting and meaningful lifestyle changes.

But THAT, my friends, is easier said than done.

I was lecturing chatting with my dad the other day about his own fitness goal for the first half of the new year – to lose 20 pounds and regain some muscle tone with weight training**.  I asked him why he wanted to do it, and he said, “so I’m not such a slob.”  Of course, we had a laugh, but honestly, I challenged him to unpack that goal a bit further.

  • What is “being a slob” to you? (feeling heavy and sluggish; not fitting into certain clothes)
  • Why does “being a slob” bother you? (makes him feel older, slower and out of shape)
  • What would “not being a slob” look like? (getting to his gym-machine circuit at least twice a week, stopping nighttime snacking, and  watching portion sizes at meals)

And from that probing, we were able to put together some guidelines on what he’d need to do to reach his goal by May 2017.  I encourage all my clients to do some thinking along these lines, whether you consider them “resolutions” or not, around the new year.  All of us (yes, even us trainers!) benefit from revisiting our short and long-term goals regularly, and doing a reevaluation of where we are versus where we want to be.

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All that said, what if you have a massive and complicated fitness goal (such as lose 50 pounds, reduce body fat by 15%, eat healthier, develop enough running fitness to run a 5K, and get off blood pressure medication) – where do you even consider starting?

In my honest opinion, the single most important thing you can do for your overall health (after quitting smoking, if that’s also on your plate) is get your damn diet in order.  This will result in the most rapid weight loss, address your most urgent health concerns (one of my favorite quotes from Hippocrates applies here – “let food be thy medicine, and medicine thy food”), and improve your sleep, energy levels, and mood more than any other single thing (and yep, that includes exercise – sorry, pizza-binging gym rats).

I am always reminding my clients about the 80/10/10 rule (full blog post here), which in shorthand simply means that 80% of your body composition is a result of your diet, 10% a result of your workout program, and 10% a result of your genetics.  The single biggest thing you can do to get a six pack, lean out your upper arms, thin out your waistline, or shrink your hips is clean up your diet – and I promise, I’ll dedicate a whole separate post on my ideas on how you can do that another time, but here’s a great place to start.

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Once you’ve committed to cleaning up your eating, getting a consistent and effective workout routine is your next order of business.  Consistent means 3-5 times per week (and yes, I mean every week, even the week with your birthday in it; the week you’re on vacation; the week between Christmas and New Year’s – all the weeks); effective means not wasting your time with 55 minutes on the elliptical machine.  

Are you a group exercise devotee?  Need a personal trainer to keep you accountable?  Love to get out on the open road for a long, peaceful run?  Figure out what you’ll actually do, and do it – there’s no single right or wrong path, as long you a) incorporate some cardio and some weight training into your weeks, b) remember to mix up your workouts for functional fitness, and c) maintain “backup plans” for when your workout of choice isn’t available.  As I love to remind my clients, excuses are for those who need them – and if you’re serious, you won’t.

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My third and final piece of advice for starting an overall wellness renovation in your own life is to consider exactly that – the overall, big picture of what wellness looks like for you.  Diet and exercise are great, and of course important, but don’t undermine the importance of things like proper sleep, stress management, stretching and massage, meditation, positive thinking, and supportive relationships.  You will never be your best self if you’re constantly berating yourself, belittling your progress, feeling exhausted, feeling alone, and dragging through your day with negative self-talk.  When you’re thinking through your goals for 2017, make sure to pencil in some self-love – the most successful of my clients always do.

How do you get motivated to kick off your goals in the new year?  What are yours for 2017?

**my dad runs a 5K course every other day, religiously, and is FAR from a slob, btw.

Ask Amanda: Orange You Glad I Tried A New Workout

I’d heard about Orangetheory Fitness for months – possibly years? – from friends in the States, and I’d always said that when I had the opportunity to do it, I’d give it a try.

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The Orangetheory gym, bathed in orange light

Well, as I was driving up to my brother’s house in Phoenix (where I’m staying for the Christmas holidays), I noticed the telltale “splat” logo just across the street – literally a 5-minute walk away.  It was go time.

I knew bits and pieces about the Orangetheory format from friends who’d attended; from what I heard, it was a lot like the Barry’s Bootcamp classes I used to attend in L.A. – interval circuits of cardio and weights, alternated for maximum heart rate and calorie burn.  Seeing as this is how I train the majority of my clients, I admittedly love the idea.

When I walked into the location, I was warmly greeted and given a heart rate monitoring strap – helpful, given that the entire “theory” behind the place is that you should stay in the “orange” working zone (85-89% of max HR) for 12-20 minutes of the 50+ minute class.

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The trainer walked me into the room, helpfully explained how the class would work, and set the 18 of us (!) free on the combination of treadmill running, rowing, and weights that would comprise our ESP (endurance, strength and power) workout.

I started on the treadmill/rowing interval set, which comprised of:

  • .5 miles at a running pace (1% incline) / 100m row
  • .35 miles at a fast running pace (3% incline) / 250m row
  • .15 miles at an all-out sprint pace (5% incline) / 400m row
  • .15 miles at an all-out sprint pace (10% incline) / 250m row
  • .35 miles at a fast running pace (3% incline) / 100m row

Heart rate sufficiently blasting in my throat, I moved on to the three-part strength series, which progressed from two dumbbells to one dumbbell to no dumbbells, as follows:

After completing both series, we had about a 3-minute stretch and cooldown and were sent on our merry way, with “the board” bearing our overall results (disclosure: I spent 20 minutes in the orange zone and 32 in the green zone, which was apparently ideal for the purpose of the ESP class, and I burned 669 calories overall).

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This type of training is not only challenging but encourages a 36-hour afterburn, an effect that occurs only when training is completed at 70-85% of MHR – which, of course, is the entire Orangetheory concept.

All in all, I loved the workout – the intensity was adjustable to several levels (if you aren’t down with the full-on sprints on the treadmill, there were walking, elliptical, and bike options; the dumbbell stack went from 5 to 20 pounds), the music was spot-on (a mixture of high-tempo Christmas carols and Top 40 dance hits, which I loved) and the vibe was positive, energetic, and encouraging – in fact, I’ve already signed up for my second ($28, hoo boy) class tomorrow morning.

If you’re looking for something to give you HIIT-style intensity, PT-style attentiveness, and SoulCycle-style energy, Orangetheory is exactly that – and I’d recommend it to anyone looking to build fitness, lose weight, or just have fun working out over the holidays.

Have you ever tried a maximum-intensity group circuit class like this?  What did you think?

Ask Amanda: Dom-d-dom-dom-DOMS

A lot of my clients like to work out with me twice per week with a day in between – Monday/Wednesday, for example, or Tuesday/Thursday.  And almost invariably, that second session gets one of two responses:

  1. cancellation.
  2. complaints about soreness (“…but it wasn’t this bad yesterday!”)

This condition, friends, is called Delayed Onset Muscle Soreness (DOMS), and it’s a super common thing.  DOMS kicks in 24-72 (most commonly: 48) hours after the exercise or activity that causes it, and comes from the microtears in muscle tissue that occur with intense (read: challenging) training.  The more pronounced the eccentric contraction that caused the tear, the more intense the feeling of soreness will be two days later.  Behold:

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Movements like the biceps curl, above, tend to produce more prominent DOMS because the eccentric (“down”) phase is so stressful for the muscle being worked.  The same is true for squats, deadlifts, and push-ups, which is why these movements tend to produce DOMS at a higher rate.

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Whether or not you develop DOMS is not a sign of how “good” or “hard” your workout is, however – typically it is a function of doing something new or different to your body rather than something more difficult.  For example, one of my worst cases of DOMS in recent memory was after hitting the driving range with my Dad for the first time – I wasn’t used to gripping a golf club, so I was hyper-focusing, and all that grip meant my forearms felt like I’d been bouldering the Grand Canyon for a few hours – and lasted a few days.

Soreness is not a bad thing, nor a good thing – in my professional opinion, it’s just a fact of environment, kind of like how you get sweaty when it’s hot outside or shiver when it’s cold.  You get sore when you challenge your body to perform new, heavier, unfamiliar, or explosive movements.  You experience soreness when you are growing your muscles (i.e. hypertrophy), and you get it when you’re training for endurance events, and you may even get it from something seemingly innocuous – like jumping on a trampoline, or carrying luggage up a staircase.

The big divide I see with my clients that do experience DOMS is what they do about it – meaning, do they cancel the next session?  Push through?  Figure out a way to avoid it next time?  If you are someone who suffers from that “hit by a truck” feeling after each and every workout, here are some (non-foolproof, but worthy) strategies to try:

  • Tart cherry juice.  Yep, just sippin’ on this sour swill has been linked to decreased post-workout inflammation.
  • Ice and cold.  Whether it’s a refreshing shower, a bag of ice on overworked areas, or if you’re a real boss, a stroll through the cryo chamber, getting your bod chilled out in a hurry can stop the development of DOMS by slowing down inflammatory processes.
  • Sports massage.  Forget the image of lying comfortably in a lavender-scented zen spa – sports massage is brutal, painful, and not for the faint of heart – but it’s one of the “luxuries” that keep professional athletes mobile, so you know it works.  If you are a continuous DOMS sufferer, I suggest trying to get a session once every week.
  • Compress yourself.  I’ve seen shin splints and calf cramps all but disappear from clients who just start wearing compression socks or sleeves – and similar reports from those who wear recovery compression leggings or tops.  It’s a small change that can prevent a large dose of soreness – worth the somewhat ample investment.
  • Not being a wuss.  Yep, tough love – there is a major difference between being sore and being injured, and if you’re honest with yourself, you know when you’re just trying to get out of a workout.  Active recovery (walking, swimming, yoga) is actually a better strategy than lying in your bed complaining, and it’ll get you more results, too.

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One final point – though I’ve sort of made it above, but it bears repeating – soreness is not a good or bad thing, inherently.  It doesn’t mean your workout was successful or unsuccessful; it doesn’t mean you’re out of shape or in shape; it doesn’t signify much except that you used your body in a way (or to a level) it hasn’t been used before, and it’s giving you a signal that it noticed.  So buck up, stretch out, slap on an ice pack, and keep moving – if you let the DOMS get you down, you’ll never be able to move forward in your fitness gains.

What’s your best remedy for soreness – DOMS, immediate, or otherwise?

Ask Amanda: Sunny Side Up

As winter  approaches (in the Northern Hemisphere, sorry Aussies – save this entry for like, May or June) and the days are getting shorter, I find that a lot of my clients struggle more with sticking to their exercise routines.

Sure, there are lots of other factors affecting workout adherence around this time of year – holidays that center around unhealthy food, festive parties and events taking over the schedule, and demands from kids and family for costumes, cupcakes, party prep, and what-have-you wiping out even the most dedicated exercisers.

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But I want to focus on something near and dear to my own heart: the sun.

I have always, always been a morning person (much to the chagrin of many of my friends and my long-suffering sleep-a-holic husband), but I qualify that with this: I am actually a sunshine person.  When the sun is up, I want to be, too – and when it’s dark outside, my spirit and motivation are black and sad (ok, dramatic, but you get my point).

This being said, being this type of sunshine person (especially in my line of work, where a “late” morning starts at 7:30am) is all well and good when it’s summertime and the sun is out at 5:15am – but not so much when it’s the dead of winter, the weather is already freezing and it’s pitch black until 7:45.

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Add to this my current situation – living directly on top of the equator, where the sun rises at 7am and sets at 7pm daily – and where I still must get up at 5-5:30am (in the aforementioned soul-crushing darkness) at least five days of the week, and you’ve got quite a pickle.

I present all of this information as long introduction to a great #AskAmanda question – how in the hell do you get motivated to exercise when it’s dark outside (whether that means early in the morning, or later after work when your energy is shot)?

First of all, don’t make darkness an excuse.  I know you guys are probably up to here with my no-nonsense advice when it comes to getting your workout in, but I only offer up the tough love with just that – love.  In reality, only about the first two minutes of waking up in the darkness really sucks (you know, those glorious first two minutes after the alarm where your bed is so warm and your PJs are so comfy and you just want to live in your bed forever and ever).  Once you get up, flick on a light, and get moving, life isn’t so hard.

Second, set up a decent mini-ritual to look forward to.  For me, it’s a piping hot pot of really good coffee (right now that’s Dunkin’ Donuts Pumpkin Spice, imported from the States and literally giving me life for the next few weeks).  For you, it might be a shower with a really nice-smelling soap, putting on a podcast you’ve been waiting to listen to, or saving a certain breakfast food you really enjoy for “only” the days you wake up for a workout (treat yo’self).  However small and whatever it may be, make it special to you, and it’ll matter.

Third, sleep in your (clean) workout clothes.  Sure, this may be easier said than done (I tend to wear compression gear for my workouts, so I’d actually prefer not to sleep like a cased sausage), but it’s a surefire way to make the journey from bed to gym a bit shorter, a lot easier, and using a lot less brainpower (a superb thing when you’re just struggling to tie your shoes at 6am).  If this is too much, at least lay out your clothes and necessities so that there is no dread, confusion, or struggle in the morning – just pick up, dress, and go.

Next, consider being a bit silly (especially if you live alone).  Wake up and put on “Baby Got Back” and bust a little 5:45am move in your mirror.  Buy one of those complete crap gossip magazines and commit to 30 minutes on the treadmill to read it.  Download a hilarious YouTube workout video and do it in your living room while wearing baggy sweatpants and an old college T-shirt.  Nothing is too stupid if it makes you laugh AND gets you motivated enough to skip the snooze button and commit to a lil’ old workout.

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My final tip is this: if waking up in the darkness (or again, dragging yourself to the gym after work once it’s already dark) is too painful, find another time to work out.  Maybe you need to commit to a lunchtime power hour.  Perhaps it’s a 3pm living-room booster while the kids are taking their naps.  You might be the type that can space out three 10-minute HIIT workouts throughout the day so you don’t have to wake up a half hour before the sun.  Whatever time you can consistently work out is the best time for you to be working out (path of least resistance and all that, guys).

Whether it’s changing seasons (hello, winter) or lack of seasons (hello, Singapore), there will be shifts and changes in even the most established routines from time to time – and it’s up to you to roll with the punches, re-prioritize, and figure out a “new normal” that fits your needs, schedule, and preferences.  If you make it happen, it will happen – so in the great words of the NIKE marketing gods: just do it.

When do you like to work out?  What are your strategies for getting up before the sun?

Ask Amanda: Friends in Small Spaces

Imagine the scene: you’re all pumped for your new workout routine, and you’ve got it all figured out.  You’re going to wake up early, pop into the gym before work, kill your workout, take a nice leisurely shower, and head to the office feeling accomplished and productive for the day ahead.

Now imagine how it really works: your alarm goes off at an unthinkable hour, you rouse yourself after a few snoozes with just enough time to squeeze in maybe a half hour workout, you speed to the gym in record time…and immediately realize that everyone else has the same idea you do.

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When you arrive at the gym, it’s so crowded you can’t get on a single machine, all the treadmills have a waiting list, and the shower room is so packed you’d be waiting until next Tuesday to try and sneak in even a quick one.  You shrug your shoulders and think, hell, I tried.

So many of my clients are too quick to admit defeat when it comes to facing a rush-hour status gym, but friends: there IS a solution.  The strategy is to carve yourself out a small corner of space, dominate a couple pairs of dumbbells, and focus on using the equipment in the gym that is chronically underutilized but effective.

Such as?

First off, forget the ellipticals even exist (I wrote a full post on this and other “gym sins” a while back) and get yourself onto a machine that matters for your warmup.  If you have access to a rowing machine, fantastic – it’s a quick, effective full body burn that will help you break a sweat within the first five minutes (click here for a sample rowing warmup).  Nearly as good is the stepmill (NOT the stairmaster, guys – the one that actually looks like a set of stairs), and if all else fails, pop on an empty treadmill and kick that mother up to a 10% incline (try walking at least a 3.5mph/6.0kph pace).

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No machines?  No problem.  One of the best warmups (and HIIT-style cardio intervals) you can do is jump rope, and there are so many different ways to do it you’ll never get bored.

Now that you’re nice and warm, grab two sets of dumbbells (one heavy for rows, one lighter for curls and presses) from a nearby rack – or in lieu of DBs, get a kettlebell (more on this below).  With only these pieces of equipment you have nearly limitless combinations of exercises you can perform, and without the “crutch” of a weight machine or rack you can work balance, stability, and core engagement in addition to the basic muscular development work.  Five key compound movements I recommend in every full-body dumbbell workout (start with three sets of 10 reps each) include:

Don’t worry, kettlebell users – I have a circuit for you, too.  Consider alternating the following five exercises for time (I usually start clients at 30 seconds per movement), making sure to work with a weight that is challenging but allows you to maintain form:

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Now let’s imagine the worst-case scenario – your gym is SO crowded you can’t get anything but a space on the mat.  No worries – your body is the best piece of equipment that money can’t buy, and it’s available to you 24 hours a day, anywhere in the world.  The key to using body weight for exercise is to make your movements powerful, explosive, and intense – and complete a full range of motion with each one.  Some ideas for the best time-saving body weight exercises are:

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Finally, remember that a crowded gym is not the only place you can get a good workout – consider buying a bit of your own equipment and taking your workout to a nearby park, joining an outdoor bootcamp or working with a personal trainer outside, or even building a decent home gym.

Options for fitness are limitless – you just have to find what works for you (and sorry – I still haven’t figured out a reasonable trainer tip for battling those locker room showers…).

Where do you work out – and what types of moves are in your go-to routine?

Ask Amanda: All About ABT

I woke up early this morning to prep my ABT (abs, butt and thighs) class for Momentum Bootcamps and it reminded me that I had a related #AskAmanda inquiry a few weeks ago about this very topic:

What is the single best move to tone and strengthen the lower body?

If I truly had to answer that question with a SINGLE best move, it’s easy: just SQUAT*.

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*squat heavy, under a barbell, with proper form, like they show you here.

But of course, this would be a fairly crap #AskAmanda entry if I just left you with that – and I know what you’re already thinking.  But Amanda – I don’t have access to a barbell!  I don’t know how to squat!  Squats are boring!  Squats make my legs huge!  So just sit there and calm down, because mama’s gonna give you some other options.

First of all, squatting is the single best lower-body exercise because it trains a functional movement (hey, ever tried getting up and down from a chair?  That’s a squat!), works multiple muscle groups at the same time (hello glutes, quads, hammies, and hips), and builds strength in areas that can protect vulnerable joints (goodbye knee problems, hello thighs of steel).

Second of all, even without weights, you can gain strength and power from squats simply by using different variations of the movement – for example, jump squats (to train power and explosive speed, important for runners), sumo squats (to target inner/outer thighs), and tiptoe squats (to train balance, tone calves, and build ankle stability).

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But I get it – sometimes you don’t wanna go to the gym and squat for 30 straight minutes (I mean, you absolutely can, so don’t worry if that IS your preferred program!).  So what’s a gal (or guy) to do for the popped-up booty and slimmed-down thighs we all want?  Here are some of my other favorite moves to incorporate into a lower body program:

  • deadlifts (again, best done with a barbell and under trainer supervision)
  • lunges (whether weighted, walking, elevated, or jump)
  • glute bridges (whether bench-assisted, single-leg, or banded)
  • lateral movements (talkin’ side kicks, side lunges, and speed skaters)
  • plyometrics (I like box jumps, tuck jumps, and star jumps for variety)
  • climbing (actual stairs are the best; stairmill or step-ups also do the trick)

And finally – a note on cardio options.  If you’re dead-set on getting a slimmer, tighter lower body from cardio alone, then you BETTER be doing one of the following two options: running stairs or walking steep (read: 10% incline or above) hills.  The elliptical machine won’t do it for ya; the bike won’t do it for ya (unless you’re riding super-heavy in the standing climb position for upwards of 20 minutes, which is not only boring but virtually impossible); even running on a flat won’t make it happen.  You must incorporate incline (uphill) training into your cardio routine to see actual muscular improvement in the lower body.  Don’t say I never told you.

What are your favorite lower body moves?  Are you a squat pro or a squat…no?