Posts Tagged ‘core training’

Ok everyone, as you know we are taking a little break from our Bayard, Bridgeport and Scottsbluff Boot Camps for Thanksgiving. So here is a quick home workout you can do to stay on track. Be sure to do a warmup before, like one from class or one from the video library. Also, as Chris said in class, try and minimize the damage of the Thanksgiving and the leftovers by limiting the amount of starchy carbohydrates you eat. Examples are breads, cookies, potatoes, and any other highly processed grain or sugar. With that said enjoy the rest of your weekend!!!!

Hey UBT Fans, time for another edition of Friday’s Wrap Up!!! Today we’ll go over a couple new things at UBT Fitness you need to check out, an awesome recipe, and a quick workout for the weekend.

1. New Boot Camps

Attention Scottsbluff/ Gering residents!!! A UBT Fitness Boot Camp is coming your way. That’s right, starting Monday the 28th, we will now have a boot camp in Scottsbluff at the Warehouse Fitness Center.  The schedule is Monday, Wednesday, and Friday @ 5:30pm & 6:30pm.  Check out the Scottsbluff Boot Camp page to get your FREE 1 WEEK TRIAL COUPONS for you and your friends! Time to melt some serious fat!

We also have a new schedule starting October 5th at our Bridgeport Boot Camp. Classes are still on Monday, Wednesday and Friday but we will be going at 5am & 6am instead.

2. Kick Start your Recovery

Aside from breakfast, your post workout meal is the most important meal of the day. Do yourself a favor and give your body the nutrients it needs to recover, burn fat and maintain/ build muscle. Just follow this easy yet delicious smoothie recipe:

1 cup blueberries

1 cup low fat yogurt

1 handful (8-10) Almonds

1 scoop of whey protein powder (vanilla)

Toss it all in a blender and get something that looks like the picture!

3. Stay Active this Weekend

On the weekends its easy to sit around and not do too much. Now don’t get me wrong, a little relaxation isn’t going to kill you, but its way too easy to let that R&R snowball into missed workouts during the week. Do this quick body weight workout to stay on track this weekend and get better, just like Chis said on Monday.

Make Weight Loss Easy!  Just Do Intervals!

When people make a decision to begin their quest to lose weight, they think that it is going to be horribly hard, going to take hours of working out, and take months to get where they want.  Fortunately for those of you who are reading this article, it will not!  Weight loss, to the UBT team, is a simple process.  It simply takes a couple of principles, interval workouts and dieting.  Today I will only talk about interval training.

Now, many people are going to have a lot of different interpretations of interval training, and of course as you guessed, ours is the best.  Our interval training focuses on the critical areas of training all in one workout.  Below you will get a sample video to show you how our interval training works.

Interval training is far superior to long endurance style exercise for so many reasons.  Most importantly, it is far more efficient.  With even as little as five minutes of interval training you can burn more calories and spark more beneficial adaptations than a 30-60 minute run.  While interval training works all your most important muscle fibers, fast twitch, endurance activities actually convert fast twitch to slow twitch.  Why such a big deal?  When working fast twitch muscle fibers, the calorie burning effect is much greater, not only during the activity, but also 48 hours after!  Fast twitch fibers also are better for keeping your strength up, keeping you injury resistant, and more able to perform everyday tasks.  My last point will completely disprove long distance exercise altogether as being beneficial and worth your time.  Although many of you have heard it is better for your cardiovascular system, intense exercise, like interval training is actually more beneficial.  Cardiovascular health was actually improved more with high intensity exercising than with endurance activities!

How to perform interval training?  It’s simple.  Pick three exercises and an interval.  An interval is how long you perform an exercise and how long you will rest between the exercises.  Ex: Push-ups, planks rips, and mountain climbers for an interval of 40-20.  Perform push-ups for forty seconds, rest for twenty seconds, perform plank rips for forty seconds, rest for twenty seconds, perform mountain climbers for forty seconds, and rest for twenty seconds.  You will perform that circuit as many times as you can, usually 3-5.  If you want to take the full advantage of interval training, try one our boot camps and get a free one week trial, or if you are not in the area simply pick up our e-book “The No Nonsense Workout Series- Weight Loss”.  Tune in to the video below for an excellent example of interval training.

Have a great week!