Boxing Moms Kick Butt!
Ladies and….well no gentlemen here. But guys, you can read this because these ladies are your wives, girlfriends, heck later in this blog, you will see one that is a GRANDMA! Yeah can you believe it!? Better yet, some of the guys I know can’t hang with these ladies in their workouts.
Now in this blog you will see martial arts, training, and some other crazy stuff but…this blog isn’t all about Muay Thai, Thai Boxing, or MMA cage fighting for ladies. Although I will talk about that a little bit, I want to emphasize the fact that these are Moms, real women, and working folks.
Check out this Mom rippin it up!
Gotta love it! Can you imagine the caloric burn from that workout? Yes, IT BEATS the traditional form of cardios that most people do. It can trump it as much as 5x the amount and burn fat more effectively. So if you are looking for FAT LOSS (male OR female), you should highly consider a workout that involves high intensity interval training or H.I.I.T.
Now you can be like the previous lady who is tearing it up. Obviously she has had some form of training. I had the pleasure of holding mitts for her and it was treat to see this former boxer and now MOM of THREE kids go at it!
Or you can go to the extreme like this gal who went onto try an amateur fight. She is a grandmother folks!
But you know what? Whether you are in it for the fight, or for the the benefits….it’s a win win situation. Check out this workout I put out for killer FAT LOSS:
Activity (1 hour) 130lbs 155lbs 190lbs
Aerobics, general 354 422 518
Boxing 708 844 1035
Ok so the above is obviously an estimate but the point is…Look at the difference. Plus traditional cardio DOES NOT give you an Afterburn or EPOC (aka Excess Post Oxygen Consumption) effect.
Said and done…you get the point. There are misconceptions about being a female in regards to working out such as “getting bigger”, it’s too hard, blah blah blah. I can always post more videos of the females I have trained kicking butt and taking names! But heres the deal -
The question for you now people (MALE OR FEMALE), are you going to do something about it.
You don’t have to be a pro, or have lifted weights in the past. Proper programming, good fitness coach, and a desire to win and fight back the elements of defeat is how you are going to get ahead! An exercise program is always relative to the person’s fitness level and any good coach can regress an exercise program to accomodate where their client is at and make small adjustments accordingly.
Commited to your fitness success,
Belton Lubas
belton@element5fitness.com
New Years Resolution and Biggest Loser Secrets Revealed!!
Ok, I am going to keep this blog short because of TWO main reasons but I have to write it:
1.) I Hate New Years Resolution in the cliche sense; but I do love the idea of it, the increase in fitness participation, and the excited energy people have on 2009 and the re-birth theme.
2.) I Hate some aspects of the show “Biggest Loser” such as their training methods to accomplish excessive extreme goals, and push till you fly off a treadmill and pass out scenarios; but i do love the display of dedication, struggles, goal setting, achievements, and end result celebrations!!
So why am I writing this blog? To share the Biggest Loser secret? To tell you how they lose 5, 10, 15, maybe 20 pounds per week? Let me clarify some things and give you the bad news first.
BAD NEWS:
No, I will not put you in a ranch to train 6 hours per day, hard core, and risk injury like the Biggest Loser. No, you did not start at 350-400 pounds and have alot to lose. Most importantly NO, I DO NOT have $500,000 to give to you for achieving a healthier and happier lifestyle. That should be an internal self motivator. If you need a self motivator, go look in a mirror naked. Seriously…
Let me also clarify some other things first before I talk about the secret of “The Biggest Loser” because it has been irritating hearing it year after year each season it is on. People lost WEIGHT. Have you noticed I did not say FAT weight, or MUSCLE weight, or WATER weight? I said weight and it could have been all three or one or the other.
Imagine this…you have a backpack on that weights about 10 pounds empty. You use that backpack to carry 40 pounds of WEIGHT. The next day, you drop those 40 pounds and throw it away. Ok, so what about the 10 pound empty backpack? Why are you still carrying it?
Imagine you gain 40 pounds in 2 years. Remember, in order to support a heavier weight, your body has accustomed itself to support that new added weight through a heavier frame, whether it has extra tissue or muscle to help lug around the extra 40 pounds. So why am I throwing this tidbit of information? Because I get tired of people saying “Belton, why can’t I lose 15 pounds in one week? How do those guys do it? etc, etc, etc”
You don’t have BIG backpacks!!
You aren’t 350 pounds!!
You don’t live in a ranch and train 6 hours per day. Last I checked you had jobs and a life. Not that it is an excuse, it’s reality and you have to deal with it and properly design a training regimen and fat loss program.
Ok, so let’s move onto the secret of “The Biggest Loser”, since I did say I was going to reveal it for you to kickstart your 2009 New Year. Well, obviously the ”Biggest Loser” show is over, and the winner was a person that I liked, but I did hear some wonderful things at the finale.
Ready for the secret? Were you watching the finale? There were two lines that said it all:
“Live in the Moment” – Vicki was told by Phil
“Surrender to the Process” – Michelle (The winner of “Biggest Loser” 2008 Family Edition)
Those two lines say it all right there. There is your Big Secret. No magic pill, No magic exercise, and No magic gel to rub on your cellulite.
“Live in the Moment” – It’s 2009!! Cmon! Enjoy what you have and know that you are alive, well, and survived 2008! It’s a time for change. New president, New Year, New you. Do something. Goodness! Here is a suggestion, Strong and Sexy Bootcamps. Forget the past, it’s done. Talking about the future is like every other moment you said you were going to start to lose weight.
Act now! The momentum will propel you. Don’t get me wrong, definitely set goals and have a future end goal in mind. But living in the moment means ACTION ACTION ACTION!
“Surrender to the Process” – Strong and Sexy Bootcamps, like other great programs have a plan in place. There is nutrition involved and a proper exercise regimen. Surrender, commit, and hold yourself accountable. Don’t go into it half-a@@. You know what I mean. ‘Nuff said. New Years is around the corner. Live in 2008 or come join us in 2009.
Readers, I have said enough. You get the point and now you know the secret. What were you expecting anyways?
Your Fitness Coach,
Belton Lubas
Co-Founder Element 5 Fitness
www.element5fitness.com or www.strongandsexybootcamps.com
Element 5 Fitness Has Psychotic Clients!!!
Goodness gracious!! Element 5 Fitness clients are psycho! I’m afraid as a trainer. Be very afraid if you plan on joining our fitness minded group. I don’t think my safety is compromised, but let me tell you why I think our clients are psychotic!
It all started on Thursday snow day at 4:45 a.m. There was ALOT of snow. It actually started early that morning and filled up the landscape and caused numerous problems all over the Northwest. I received numerous emails and texts about concerns whether class or training sessions are still on that morning. Never mind their safety, these people are fitness focused and passionate about working out! They wanted their Strong and Sexy Bootcamp to continue. Wow! I was impressed. Although we did cancel our class as the gym eventually closed, I was keeping people up to date like a weatherman/fitness newscaster. These people were determined.
It reminds me of a phrase I saw at my martial arts training studio…”SEVEN DAYS WITHOUT TRAINING MAKES ONE WEAK!!!” It sure seemed like they absorbed that mantra as their motto for the week. (Feel the pun?)
On Friday, I sent out a home-based workout for those who wanted to stay active while they were cooped up. They had their mini at home Strong and Sexy Bootcamp. I called it the P (1/2 of) 90Xworkout. (Hehe, must be because it was only 45 minutes instead of 90 and just as hard if not harder) Finally, Rommel and I gave in to the peer passion pressure and decided we were going to brave the weather and road conditions to fulfill our clients’ fitness cravings for Saturday 8am Strong and Sexy Bootcamps.
As saturday rolls around, and previously closed roads in Redmond and Bellevue open up and the chaos SLIGHTLY clears up, I decide to roll out with my All Wheel Drive to the gym for the 8am class. It was slick, icy, and scary watching others try to attempt to drive beside you, in front of you, and behind you around turns, and up or down hills. I honestly did not expect that many people to show up on that dreadful morning, but six people turned up! It was quite the morning. let me explain:
Out of the six people, Theresa who was pregnant, worked out with galoshes for the first 30 minutes due to forgetting her shoes. We had her friend Sandra drive from Seattle, swing by her house, and pick up her shoes before coming to the gym to join in on the workout. Heather walked to the gym as a warm-up to get her workout in and walked home afterwards. Dena came in slightly sick, but dedicated herself to taking on the workout. Molly came in to join the fun, and later switched vehicles with her husband and the kids so he can then workout with me after her bootcamp class. Matt braved the snow to be the only gentleman representing the males and kept up with these hardcore females!
Wasn’t I right? Our clients are Psycho…in a good way! Maybe I should say Psycho Passionate! It was fun and quite the laughs.
Here is that workout I sent out. It may be somewhat modified but here it is. On a sidenote, did you know back at Oregon State University we did a segment on home workouts? We took some film and radio class to learn how to produce a show. Originally we were going to call it the Beaver show spinning off that Comedy Central ”Man Show”. We sent out the proposal but it got turned down. Weird… But we created a fitness show instead. Anyways, on with the quick workout:
- A1 Pushups 20 reps
- A2 Bent over Rows using Gallon jugs of water or milk
- A3 Tabata Squats 20 seconds fast, 10 second rest, and repeat 3 times
- Repeat the above three A exercises 3 or 4 sets…its a nonstop fast sequence
- B1 Step out alternating lunges 30 total 40 max with water jug vertical press
- B2 Plank hold 60 seconds
- B3 20 Crunches
- B4 Reverse crunches aka butt lifts aka reverse curls aka you know!
- Repeat B exercises 3 or 4 sets Nonstop fast sequence!
- A and B should take 30 minutes
Cardio Time:
- 30 seconds split shuffles
- 30 seconds ice skaters
- 30 seconds jumpsquats
- 30 seconds in place high knee runs
- 30 seconds jumping jacks
- 30 seconds slalom hops
- 30 seconds wideouts (jump in feet together and jumpout wide while staying low and hands behind head)
- 30 seconds wall sit
- Rest 30-60 seconds and repeat 3 times the whole cardio series ALL 8 OF THEM IN A ROW!!!
Be Safe, Have Fun, Happy Holidays, and the next time your indoors…Try the above workouts. No snow can stop you! In fact you might burn so much calories and core temperature reach a pretty high level you can stand out on your driveway and melt the snow. Not.
Belton Lubas
Element 5 Fitness
Increase in Global Warming related to Increase in Obesity
Related to Global Warming!
The Blog Below comes from an excerpt in a newsletter provided by Element 5 Fitness
Ok so this may be old news to you as there are more important things (election, economy, etc…) going on around us but I thought I would throw this one out again.
It’s been happening for years. We created it, slowly but surely, and it will be detrimental in the end. So, are obesity and global warming really related? The reality is that there is no causal relationship between the two, but they do have similar characteristics. We aren’t Green Peace right-wing environmentalists, nor are we trying to promote propaganda, but rather a point. And that point is that the poor choices we make – no matter how minute – WILL have an effect on any environment, ecosystem, biosphere, or in this case the human body over a period of time. Those are the similar characteristics I’m talking about! Repeat after me: ”Over time, the little repeated things I do add up to create an end result.” Take, for example, the Grand Canyon. This marvelous wonder was cut by a river over a period of millions of years. Or a floating mass of plastic the size of Texas out in our ocean, created by our wastes over the years (http://www.mindfully.org/Plastic/Ocean/Moore-Trashed-PacificNov03.htm). Do you see where we are going with this?
Who cares though, right? It’s just a little here and there. You’ll get to it someday. Maybe I’m going a little overboard. Comparing heart disease, metabolic disorders, and diabetes to global warming? Well, maybe I should candy-coat the truth for you. After all, it’s all about the feel-good-feeling, isn’t it? Wrong. This is reality, people, and it is coming. Do something about it.
Belton Lubas
Element 5 Fitness LLC
