Question: I bought your burpee and jump rope programs and after sitting on my ass for a while have finally made the decision to execute!
I also have all the finisher programs from Mike Whitfield.
If buying programs got you in shape I would be a superstar, but we both know that is not the case! My question is in starting back do you recommend wearing a heart monitor (I am heart healthy) and staying in target training zones or do you just work to pace and how you feel in the moment! I would think to get the HITT benefit you can’t worry with target training zones. Marty
Answer: Marty, Good for you for executing! You’re right, getting programs is easy, it’s the application that’s tough but you’ve made the first step.
As for the heart rate monitor, I sometimes train with one out of curiosity. I like to check out my heart rate, what my body can tolerate, my progress, etc. I’m sort of strange like this. I write everything down and sort of make a science of it. If you’re like this, a heart rate monitor can be really helpful to monitor your progress. It only measures ONE aspect of fitness though, so it’s not really THAT necessary for the average heart healthy person. Perceived exertion is typically good enough for the majority. I like to keep it simple for clients and say NO, a heart rate monitor is NOT necessary since it would give another reason not to workout.
Question: I’ve been using your workouts for a while now. I notice that you go very deep when you squat and I can’t get anywhere near even parallel. It’s like I just don’t bend. What can I do?
Answer: Hip flexibility is an issue for many and likely your issue. We live in a world where nearly everyone has tight hip flexors from being in a seated position: working, driving etc. Often the inability to squat can also come from tight calf muscles too. There are a variety of factors related to flexibility:
Ensuring that you warm up sufficiently is important before attempting to squat, especially with a loaded squat. I generally will start with:
- leg swings – low at first and then gradually increase ROM – range of motion
- bodyweight squats – gradually working into greater depth
- spidercrawls – now this doesn’t look like much, but it really opens up the hips, make sure to keep the hips down as you try to reach your foot up toward your hand (I have my hands on DB’s here to nuetralize the wrist and avoid wrist pain).
If you’re looking for a worthwhile LONG TERM solution, then you should check out my friend, Eric Wong’s Hip Flexibility Solution. It addresses not just tight muscles, but also fascia, the joint capsule, neuro-muscular factors and strength so that you get more flexible, stronger and more mobile.
When you unlock your tight hips, it’s just like when you discover you’re driving with the emergency brake on and you let it go – your body will perform and respond the way it was meant to and allow you to perform at your body’s potential. You’ll discover the fastest and most effective system that will not only improve your flexibility, but also help you gain strength, balance and fluidity of movement.
After 7 days of following the program as Eric outlined, you can expect to feel looser when doing things like squatting down and lunging.
And after 28 days, you can expect to feel looser than you have in YEARS.
Answer: Well, I’ve been on a roll of creating edible dishes. I know, I know, you probably do it all the time, day in and day out, but I go for long stretches of kitchen flops before I get a success, then I have to brag. I have no fear of gaining weight at my own hand and I feel I’m saving my children from a lifetime of obesity by my sub-par kitchen creations. However, I keep them on their toes and away from fast food and friend’s homes for dinner by creating an edible meal on occasion.
So of course you’re wondering the secret to my success right? Well, one of them is something very simple. It’s my pal, Dani Woodrum’s Home Cooking for Fat Loss. He created a bunch of EASY recipes, focus on the word ‘EASY’. I know you’re like me with a fast paced and busy life. If cooking isn’t one of your God given talents, then these simple recipes will help. God knows I can use all the help I can get 😉
So here’s a recipe for an ‘old stand by’, Turkey Meatloaf. I haven’t made meat loaf in eons, but decided to give this a go.
- 2 lbs. Lean Ground Turkey
- 1 small Onion, Chopped
- 2 tbsp Garlic Cloves, Minced
- 1 Egg, Beaten
- 1⁄2 tsp Sea Salt
- 1⁄4 tsp Ground Black Pepper
- 1 tbsp Poultry Seasoning
- 1 cup Organic Tomato Sauce (optional)
- Coconut Oil Cooking SprayPreheat oven to 375 F. Lightly grease a glass loaf dish with cooking spray.
In a large mixing bowl, mix together all ingredients. Press into prepared glass loaf dish. Pour tomato sauce evenly over the top of the loaf. Bake for 45 minutes to 1 hour or until juices run clear when cut with a knife.
I made Roasted Brussel Sprouts (I don’t care what anyone says, I’m NOT trying to kill my children with vegetables):
- 1-2 lbs Fresh Brussels Sprouts
- 4 strips Turkey Bacon, Cut into 1⁄2 inch pieces
- 2 tbsp Garlic, Minced
- Sea Salt and Ground Pepper, Season to tastePreheat oven to 400 F. Cut Brussels sprouts in half, wash, and strain. Put into a foil lined 9 x 13 pan. Spray with olive oil cooking spray. Add minced garlic and season with salt and pepper. Top with turkey bacon pieces and bake for 15 minutes. Stir and cook another 15 minutes or until desired texture.
If you want more easy to follow, easy to eat (kid friendly) recipes, check out my pal, Dani Woodrum’s Home Cooking for Fat Loss recipes.
Now I almost forgot to take a picture of my fabulous dishes, they honestly were gobbled up, but we got distracted by talk of who had the nicest bum in the family, (seriously, I have to take credit for ALL the bums, since I’m the mom). Sam decided that we should have a ‘bum-off’ and he grabbed a pair of MY Lululemon tights and threw them on. Don’t judge. If you’re a parent to teenagers you know, having teenagers in the house usually results in silliness like this. Sam will be mortified by my posting this picture but if you can’t embarrass your children when they’re acting like morons, why even have kids? 😉 (You can be the judge of the nice bum contest.)