C. Carey Yang, Certified Personal Trainer
Dream Body WorkoutXpert
It’s April 30 today – the last of April. Weather has been getting better for the spring. And we’re looking forward to summer beach and outdoor season.
Rome wasn’t built in one day, nor is your beach-ready body. It takes time, consistent training with supported nutrition and supplementation.
Instead of waiting until Memorial Day’s weekend to start summer shape-up fitness plan, I’m beginning to journal summer beach-ready workout, training, nutrition and strategies today.
Here is a 5-exercise circuit training workout routine that guarantees to boost your metabolism, challenge your whole body and core, blast calories and burn fat like crazy, because I did it this morning. And I was so pumped up, sweating and my legs were shaking.
I’m feeling good and looking great!
Here is the first summer beach ready workout routine. It’s a circuit training so do these exercises one after another with no or little break (15 seconds at most). Then rest for 2 minutes and repeat for a total of 3 to 5 circuits.
1. Forward Walking Lunges with 1-DB @ 35# Overhead Hold x 8 steps
2. 1-DB @ 35# clean and split jerk x 8 reps
Switch hand for the dumbbell. Repeat 1 and 2 for the other arm holding dumbbell.
3. Barbell Rotational Squat Press "Bus Driver" - Hold 45#Bar+25# with one hand, Squat down, Stand up, Rotate and Press the bar x 10 reps
4. Barbell Woodchop Oblique Twist holding 45#Bar+25# with the same hand x 10 reps
Switch hand. Repeat 3 and 4 for the other side with the other hand.
5. Bodyweight Fingertip Pushup x 5 reps, then standard pushups x 25 reps.
Follow these 9 simple calorie-blasting or calorie-saving strategies offered by celebrity fitness trainer Carey Yang based in Denville, Morris County, New Jersey to help you lose weight and burn more fat all day long. Yang is the president, owner and master trainer of Beyond Fitness Solutions, LLC.
Breakfast
Swap your bagel for an English muffin to slash 220 calories, a glass of whole milk for skim to save 70 calories, and a three-egg omelet for one egg and two egg whites, or pork sausage for turkey sausage to cut about 125 calories each.
Lunch
Try wearing a pedometer to measure out 10,000 steps a day or about 5 miles. You’ll automatically burn 500 calories without even hitting the gym.
Dinner
Rather than depriving yourself of food to drop pounds, simply use smaller plates. If you shrink the size of your dishes by a quarter, such as going from a 12-inch plate to a 9-inch plate, you’ll cut 500 calories without feeling deprived.
Dessert
Save up to 400 calories by making grilled fruit kebabs. Slice one peach and one small banana into quarters, thread four pieces fruit each onto two skewers, and brush with one tbsp honey each. Grill each side for about 4 minutes, or until flesh is tender but still firm. Sprinkle on cinnamon. Or, if you want to have your cake, cut a thin slice of pound cake, layer on berries and top with light whipped cream for a decadent-tasting dessert for less than 150 calories.
Dining Out
Before you head to a chain restaurant, check out the nutrition information on its web site. You’ll be able to make smarter meal choices. Instead of having Chili’s Steak and Portobello Fajitas for 1130 calories, you can choose Chili’s Classic Chicken Fajitas for just 360 calories—a savings of almost 800!
At Work
You can burn up to an extra 500 calories a day without doing a lot of activity simply by standing rather than sitting,. It can make the difference between burning 120 calories an hour versus 60 calories. If you can’t get away from your desk, try standing to make a phone call or read a report. Even shutting your office door to squeeze in 5 minutes of pushups or jumping jacks can burn another 50 calories.
Watching TV
Do some exercise during commercial break such as jumping rope or jogging in place. It burns about 10 calories a minute. If you watch an hour of TV a night and add cardio moves during the 10 commercial breaks that typically air, you could blast up to 300 extra calories without missing your favorite shows.
On Weekends
It's good to sleep in on weekends. Studies show people who get less than 6 hours of sleep eat up to 300 calories more during the day because a lack of sleep triggers the production of the hunger hormone, grehlin. Each extra hour of sleep could save you 100 calories. So don’t set your alarm on Saturday, and if you snooze, you lose.
During Workout
You can burn up to an additional 250 calories in a half-hour, or 500 in an hour, by incorporating intervals versus exercising at the same pace Whether you’re swimming laps, running, riding a stationary bike, or using the treadmill, you can increase the calorie burn by picking up the pace to the point where you are so out of breath that you can’t even talk for 30 seconds, then slow down for one and half minutes to recover.
Here is a total body workout routine focusing on the major muscle groups by using Smith Machine barbells. It's a triset protocol where you do the three exercises back to back with little not rest. Break for a minute after you finish the 3 exercises. Then repeat for 4 sets. (Change weights).
Smith Machine Triset Total Body Workout Routine:
- Flat Bench Chest Press @ 155# x 10 reps
- Deadlift @ 155# x 10 reps
- Bent-over Rows @ 135# x 10 reps
It's a rare tax deadline on the 18th of April because of weekends. We got extra 3 days to file tax return, for the last-minute people. For CPAs and tax accountants, they have to work really hard for extra 3 days to accommodate the last-minute tax filers. You can always file extension if you can't make it by midnight tonight.
OK. It's time to train hard for myself and good cause. I'm entering a 5K charity race this weekend for supporting cancer research for children.
1.3 mile run from home to gym. It's mostly uphill. It took me 9 minutes and 32 seconds.
Hit my shoulder workout hard today. Superset seated shoulder overhead press 50/50# x 10, 8, 6 reps with dumbbell rear delt flye @ 25/25# x 10 reps x 3 sets. Feel like a superman!
Surf the dumbbell rack for biceps curls using dropsets. Start with cheat-set of 45/45# with negative hold for 3 reps, followed by 35/35# for 5 reps, then 30/30# for another 5 reps and finish up with 25/25# for 10 reps.
1.3 mile run from gym back home. Although it's supposed to easier run as it's going downhill, the heavy workout is an excellent anaerobic (cardio) workout, too. It actually took me 10 minutes and 18 seconds to get home for dinner.
For men who like to have broad, thick chest pec muscles, bench press is #1 workout. The truth is that, as evidenced by seeing guys in the gym, I would say only 10% guys have some visiable chest muscles to show for.
Now for women, they may not (and most likely not) want to have big chest muscles. However, having firm, defined (clevage, I would say) upper body is still a dream for women. Here is a workout to help both men and women having just those, without costly implant and side effect.
Superset (3 sets), adjust the weight to achieve the prescribed repetitions
Decline Bench Dumbbell Chest Flye @ 40/40# x 8 to 12 reps
Decline Bench Dumbbell Chest Press @ 40/40# x 4 to 6 reps
Cable Flye Super Drop Set (3 sets), adjust the weight to achieve the prescribed repetitions
- High to low @ 5 x 10 reps, @ 4 x 10 reps
- Low to high @ 4 x 10 reps, @ 3 x 10 reps
Weighted Dips @ 40# x 6 - 8 reps (3 sets)
Note: If you can't even do dips with your own bodyweight, then you should focus on building your upper body strength by doing chest press and should press and their variations. You can still start doing dips by using the weighted-assited machine.
Here is a triset (doing 3 exercises back to back) workout routine using dumbbells. Adjust dumbbell weights so that you can do 12 reps for each exercise. This workout routine trains your upper chest, triceps, lat and side shoulder all in one workout. It's effective, efficienct and intensive.
Mindful wellness expert and life coach Hueina Su was the keynote speaker inspiring and guiding nearly one hundred breast cancer patients and survivors at a breast cancer conference.
DENVILLE, NJ – April 11, 2011 – Breast cancer patients and survivors found inspiration, support, hope and coping strategies for their breast cancer journey at a recent breast cancer conference in Newton, New Jersey. The conference was co-hosted by Summit Breast Care and Beyond Horizon Coaching.
Keynote speaker at the breast cancer conference was Hueina Su, MS, BSN, CEC, a best-selling author, mindful wellness expert, certified life coach, and the president of Beyond Horizon Coaching based in Denville, New Jersey.
The conference received overwhelmingly positive response from breast cancer patients, survivors and local community. The advance registration more than doubled from originally planned. As a result, the conference has to move from Sparta Health & Wellness Center to Project Self-Sufficiency conference room in order to accommodate more than a hundred participants, staff and vendors.
“I’m honored to be in a position to inspire, help and coach breast cancer patients, survivors and caregivers through their breast cancer journey,” Su said. “Having been a registered nurse, a caregiver to family members with cancer, and having experienced a breast cancer scare myself, I know first-hand it’s a tough journey, and I’m here to help.”
Coping with the diagnosis and treatment of breast cancer is a very stressful journey for cancer patients and survivors, complicated by fears, anxiety, grief, and many emotional issues. Su offered real life tools and tips to help breast cancer patients navigate the journey from diagnosis through treatment and to survivorship.
Since June 2010, Su has been leading a Mindful Wellness Coaching and Stress Management Program at Sparta Cancer Center in Sparta, New Jersey. Over 80 cancer patients and caregivers have participated and benefited from Su’s stress relief coaching program.
“Physical and emotional stress can wreck havoc in cancer patients’ immune function and healing process. Learning how to cope with stress effectively is critical for their recovery and emotional well-being. Cancer patients and survivors regain a sense of control and become more confident and resilient in dealing with cancer and other life changes through learning stress relief techniques, self-care practices and life skills,” Su said.
“The well-being of cancer caregivers and patient care staff is just as important as that of cancer patients. Having worked with cancer and other terminally ill patients as a registered nurse, I experienced first-hand the high level of stress and its negative impact on physical health and emotional well-being. This is why I wrote my best-selling book Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others,” Su said.
The breast cancer conference was organized by Summit Breast Care and Beyond Horizon Coaching, and sponsored by the Sparta Cancer Center, Newton Memorial Hospital, the Sussex County Cancer Coalition and Project Self-Sufficiency. Health and wellness vendors also showcased their products and services for breast cancer care.
About Hueina Su and Beyond Horizon Coaching
Hueina Su, MS, BSN, CEC, is a renowned expert in helping people restore the missing peace and balance in their stressful lives. Su is a Mindful Wellness Expert, certified life coach, keynote speaker, and the best-selling author of Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others. She is on a mission to empower one million women nurturers to nurture themselves and create a life of their choice.
Su is the founder and president of Beyond Horizon Coaching, a global coaching and training company, specializing in providing solutions for work-life balance, stress management, and Intensive Self-Care through personal coaching, executive coaching, teleseminars, keynote presentations, team-building training, and other wellness services. She is the creator of Rx for BalanceTM, The Coaching OasisTM, and Nurture and Grow RichTM programs.
To sign up for free stress management video e-course and learn more about Su’s coaching, keynote speaking, training services and products visit http://www.HueinaSu.com.
Hueina Su’s full bio and additional photos http://www.HueinaSu.com/media-room.
She is available for interviews and can provide a list of tips and other articles. Call 973-664-0446 (O) or 201-572-3641 (Cell) or email info@HueinaSu.com.
Our core and abs are built to work all day long. You can and should train your core and abs for 10 to 15 minutes at the end of each workout by using different exercises, changing weights (tension), repetitions from different angles and planes.
Here is a 6-pack-abs routine:
Triset (3 sets)
- Weight Decline Abs Curl @ 35# x 15 reps
- Around-the-World @ 35# x 10 each direction
- Side Twist @35# x 10 each direction
Superset (3 sets)
- Decline Bench Reverse Abs Curl (Leg raise) BW x 15 reps
- Incline Weighted Side Crunch and Twist @ 10# x 10 reps each side
Keep the tension on throughout the set and range of motion.
With eight million viewers in each NBC hit show The Biggest Loser, the America's toughest strength trainer Jillian Michaels has catapulted from a California personal trainer to a household name.
Love her or hate her? Maybe both. It's a tough-love.
Her no-BS, no-excuse, take-no-prisoner approach to weight loss and fitness training is exactly what I'm embracing.
More than just losing weight and getting fit, Jillian just released her new book "Unlimited: How to Build an Exceptional Life" that is aimed to help many people to transform their life and build an exceptional life that lasts.
Losing weight involves both inner working and outer workout. Two-thirds of Americans are either overweight or obese. It's a $100-Billion-a-Year weight-loss industry. So many people make their New Year's resolutions to start exercising and eating healthy. Half of them give up by summer. Then they go on diet. The vicious dieting cycle goes around again until holidays.
People must make decisions and really commit to themselves to making the changes. They have to address to root causes of overweight, not just to patch up the symptoms.
It's about the relationship with YOU. It's about removing the inner roadblocks that prevent you from achieving what you want. In the end, it's about becoming the person you say you want to be.
'Unlimited" helps you understand and use your power to make positive choices that leads to making your dreams become a reality in every aspect of your life.
"Unlimited" offers inspiration and strategies to help the readers build an exception life. It's a must-read for anyone who needs a dose of inspiration, motivation, a roadmap and a complete how-to plan.
Following the footsteps of the Biggest Loser® star trainers Jillian Michaels and Bob Harper, Denville personal trainer and fitness expert Carey Yang is one step closer to becoming an AFAA-certified Biggest Loser® Pro.
Yang is the owner and master trainer at Beyond Fitness Solultions, LLC - a leading in-home fitness training and weight-loss management company based in Denville, New Jersey.
Yang has now successfully passed the Biggest Loser® Pro Online Course, one of the requirements for becoming a Biggest Loser® Pro and participating in AFAA's new consumer outreach program, Biggest Loser® Live Training. Only active Biggest Loser® Pros are eligible to identify themselves as a Biggest Loser® Pro and use BiggestLoserLiveTraining.com to work with clients in online and offline sessions, as well as collaborate with a thriving online health and fitness community.
"This is an excellent brand-name credential that can help me reach out to the community and help more people to get fit and healthy. By utilizing web-based technology, I can conduct live exercise classes both online and offline," Yang says.
Here are the highlights of online and onsite activities:
•Lead Biggest Loser® Live Training sessions online.
•Teach online workouts
•Facilitate archived streaming video workouts
•Access instructional videos that you may use during Biggest Loser® Live Training sessions to assist in delivering a pre-recorded workout for your Biggest Loser® clients
•Conduct team motivational meetings
•Participate in meetings with experts (i.e., MDs, registered dietitians, and other allied health professionals)
•Connect with individuals who want to lose weight using state-of-the-art technologies with NO required software to download or install
•Simultaneously train up to 15 viewable participants, as well as additional off-screen participants, online at BiggestLoserLiveTraining.com
•Attend lectures by experts on a selection of topics covering behavior modification, nutrition, exercise, and more
•Present programs using desktop and application sharing (including Microsoft Excel spreadsheets and PowerPoint presentations)
•Register clients for Biggest Loser® challenges
•Hold team meetings for Biggest Loser® challenge participants
•Network with other Biggest Loser® Pros
•Conduct official Biggest Loser® challenges at your local facility.Any other challenge activities will not be recognized. Look for complete details on BiggestLoserLiveTraining.com.
•Teach Biggest Loser® circuit workouts
"There are other requirements and paperwork that I will fill out and complete the application. The Biggest Loser® Live Training program is set to debut in June 2011. I can't wait," Yang says.
"It would be really cool to have Jillian and Bob coming over to help me kick off a community-wide weight-loss boot camp or Biggest Loser® contest for fundraising at the Gardner’s Field," Yang adds.
For anyone interested in Biggest Loser® training, please email Carey at BeyondFitnessSolutions.com to get on the priority-notification list once the program is available to the public.
For people who don’t like to run on treadmills, ride stationary bikes or step on elliptical machine but still want to get some kind of cardio exercise, this is one of the best total body and core conditioning workout routines.
Barbell Squat and Side Twist (3 sets)
- Have a barbell stand on one end, hold the other end with one hand and squat down. Start to turn sideway as you stand up and press the barbell upward. Do 10 to 15 reps each side.
Barbell Giant Set Workout (3 sets)
- Military Press @ Bar + 10/10# x 15 reps
- Shoulder Side Raise @ Bar + 10/10# x 15 reps
- Biceps Curls @ Bar + 10/10# x 10 reps
- Triceps Extension @ Bar +10/10# x 10 reps
Dumbbell Double Press and Crunches (3 sets)
- (Flat Bench) @ 25/25# Chest Press and Double Crunches
Jack Canfield, America's Success Coach, is the founder and co-creator of the billion-dollar book brand Chicken Soup for the Soul and the nation's leading authority on Peak Performance.
The following article lists Jack Canfield's top 7 success tips that we can use and apply to weight loss and fitness training.
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1.) Take 100% Responsibility for Your Life. One of the greatest myths that is pervasive in our culture today is that you are entitled to a great life-that somehow, somewhere, someone is responsible for filling our lives with continual happiness, exciting career options, nurturing family time and blissful personal relationships simply because we exist. But the real truth is that there is only one person responsible for the quality of the life you live. That person is YOU.
2.) Be Clear Why You’re Here. I believe each of us is born with a life purpose. Identifying, acknowledging and honoring this purpose is perhaps the most important action successful people take. They take the time to understand what they’re here to do-and then they pursue that with passion and enthusiasm.
3.) Decide What You Want. One of the main reasons why most people don’t get what they want is they haven’t decided what they want. They haven’t defined their desires in clear and compelling detail...What does success look like to you?
4.) Believe It’s Possible. Scientists used to believe that humans responded to information flowing into the brain from the outside world. But today, they’re learning instead that we respond to what the brain, based on previous experience, expects to happen next...In fact, the mind is such a powerful instrument, it can deliver to you literally everything you want. But you have to believe that what you want is possible.
5.) Believe in Yourself. If you are going to be successful in creating the life of your dreams, you have to believe that you are capable of making it happen...Whether you call it self-esteem, self-confidence or self-assurance, it is a deep-seated belief that you have what it takes-the abilities, inner resources, talents and skills to create your desired results.
6.) Become an Inverse Paranoid. Imagine how much easier it would be to succeed in life if you were constantly expecting the world to support you and bring you opportunity. Successful people do just that.
7.) Unleash the Power of Goal Setting. Experts on the science of success know the brain is a goal-seeking organism. Whatever goal you give to your subconscious mind, it will work day and night to achieve...To engage you subconscious mind, a goal has to be measurable. When there are no criteria for measurement, it is simply something you want, a wish, a preference, a good idea.
Adapted from THE SUCCESS PRINCIPLES: How to Get from Where You Are to Where You Want to Be by Jack Canfield with Janet Switzer (HarperResource; January 1, 2005; ISBN: 0-06-059488-8)
Jack Canfield, America's Success Coach, is the founder and co-creator of the billion-dollar book brand Chicken Soup for the Soul and the nation's leading authority on Peak Performance. If you're ready to jump-start your life, make more money, and have more fun and joy in all that you do, get your FREE success tips from Jack Canfield now at http://www.jackcanfield.com/.
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