Nov 19, 2014

Music To Burn More Calories Vol. 13




Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  

I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out last weeks playlist!

Habits
Tove Lo

Give Me Back My Hometown
Eric Church

Dangerous (feat. Sam Martin)
David Guetta

Cool Kids 
Echosmith


Chasing Cars 
Unknown Remix (Snow Patrol)

Ugly Heart
Stereo Board

Dark Horse (feat. Juicy J)
Katy Perry

Neon Lights 
Natasha Bedingfield

Try Sleeping With a Broken Heart
Alicia Keys

Wildest Dreams
Taylor Swift

I Lived
OneRepublic




Sep 23, 2014

Music To Burn More Calories Vol. 12



Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  

I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check this weeks playlist!

Unconditionally (Cardio Dance Mix)
Cardiomixes Fitness

It's Not Right For You
The Script

Legendary Lovers
Katy Perry

Undressed
Kim Cesarion

Habits (Stay High)
Tove Lo

Baby, I'm Back
Baby Bash

Beating Heart
Ellie Goulding

Am I Wrong
Nico & Vinz

Silhouette
Active Child

Centuries
Fall Out Boy

Hemiplegia
HAERTS




Aug 25, 2014

Music To Burn More Calories Vol. 11




Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  

I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out last weeks playlist!

City of Angels
Thirty Seconds To Mars

Bang Bang
Jessie J, Ariana Grande & Niki Minaj

Cool Kids 
Echosmith

Maps
Maroon 5

Unconditionally 
Kate Perry

Summer
Calvin Harris

Get My Dough
Ester Dean

My Boyfriends Back
Paris Bennett

Higher (feat. B.O.B)
Calvin Harris

Ribs
Lorde

Faith (Radio Edit)
Blaster Jaxx





Jun 11, 2014

Music To Burn More Calories, Vol 10





Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  

I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out my current playlist!

Hemiplegia
HAERTS

Raging Fire
Phillip Phillips

Holding Onto Heaven
Foxes

Pills N Potions
Nicki Minaj

Addicted to Love
Florence + The Machine 

Thunder Remix
Nuttin' But Stringz

Problem (feat. Iggy Azalea)
Ariana Grande

Will You Be There
Michael Jackson

Boom Clap
Charli XCX

Timeless
The Airborne Toxic Event

May 16, 2014

Music To Burn More Calories, Vol 9




Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  


I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out this weeks playlist!

Give Me Back My Hometown
Eric Church

Something I Need
OneRepublic

Like A Prayer (Dance Remix)
Raffa _ Dance Remix Tribute Madonna vs Michael Jackson

Can't Hold Us (feat. Ray Dalton)
Macklemore & Ryan Lewis

Amelia
Conner Youngblood 

Tug of War
Carly Rae Jepsen

Empire State of Mind (feat. Alicia Keys)
Jay Z

Summer
Calvin Harris

City of Angels
Thirty Seconds to Mars

I Choose You
Sara Bareilles

Mar 31, 2014

Music To Burn More Calories, Vol 8


Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  


I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out last weeks playlist!

City of Angels
Thirty Seconds to Mars

Strong
One Direction

All the Way Thru
JD Samson & MEN

Magic
Coldplay

Guilty As Charged
Tegan & Sara

One Second
Tegan & Sara

Beat it
Michael Jackson

Bleeding Love Remix
Leona Lewis

No Sleep
Wiz Khalifa

I Need a Doctor (feat. Eminem & Skylar Grey)
Dr. Dre

Cups (Pitch Perfect)
Anna Kendrick

Feb 12, 2014

Music To Burn More Calories, Vol 7

Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  


I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out current playlist!

It's Time
Imagine Dragons (Passion Pit Remix)

Team
Lorde

Story of My Life (Workout Mix)
Workout Remix Factory

Holding On for LIfe
Broken Bells

Can't Hold Us (feat. Ryan Dalton)
Macklemore & Ryan Lewis

Holy Grail (Remix)
Pop Factory

Demons (Remix)
Imagine Dragons

Just The Way You Are
Bruno Mars

Without You (Remix)
Journey & Guetta feat. Usher

Treasure
Bruno Mars



Jan 29, 2014

One Day At A Time!



We all want instant gratification. When it comes to our fitness and our physiques it is important to realize that our desired results don't happen overnight.  One day and one workout at a time will get you closer to your goals.  Likewise, every meal, every bite, every drink you have will affect reaching your goals.  Exercise regularly and eat healthy, always! 

"I may not be there yet, but I'm closer than I was yesterday." - Unkown

Jan 28, 2014

Music To Burn More Calories, Vol 6





Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  


I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out last weeks playlist!

Wake Me Up
Aloe Blac

Mashup 2013
Who is Oliver

Stan
Eminem & Dido

Thank You
Dido

Hey Brother
Avicii

Your Love
The Outfield

Heart It Races
Architecture in Helsinki

Strong
One Direction

She Knows
J. Cole

Can't Hold Us
Macklmore & Ryan Lewis





Jan 17, 2014

Music To Burn More Calories, Vol 5






Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  


I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out one of my current playlist!

Last Chance
Kaskade & Project 46

Do What U Want (feat. R. Kelly)
Lady Gaga

Who Is Oliver
Mashup 2013

All the Above (feat. T-Pain)
Maino

Young Blood
The Naked And Famous

Story of My Life
One Direction

Youth 
Foxes

Just the Way You Are
Workout Tribute Crew

This Charming Man
The Smiths

Everybody's Free (To Wear Sunscreen) (Edit)
Baz Luhrmann






Jan 15, 2014

Client of The Year (COTY)




The New Year is typically a time to start anew, set goals and resolutions.   It is also a time to reflect on the past.  Client of The Year (COTY) is an annual award I give to the individual(s) who demonstrate exceptional commitment and dedication to their health and fitness on a consistent basis. The COTY doesn't look for excuses, but rather has a will and finds a way to keep exercise routine, and healthy eating a priority.  Although there was not a recipient of COTY in 2012, I am happy to announce two recipients for 2013.

This years female winner makes time for exercise!  She started off 2013 with a new diet that involved  cutting out animal proteins and cutting back on her serving sizes. Coupled with her regular running routine, weight lifting, and boxing workouts, she lost over 15lbs.  She is now her leanest and fittest self!  Congratulations Andrea! 

This years male recipient started working with me after he lost about 100lbs!  Together we realized more weight loss and developed exceptional strength and endurance.  I have never witnessed someone improve their level of fitness so dramatically in just one year.  Congratulations Derek!

Once again, congratulations Andrea and Derek as you join the ranks of past COTY winners*.

If you haven't already done so, take the time to write down three health/fitness related goals that you will achieve this year.  I do this every year - I then fold the paper where I have written my goals and carry it in my wallet.  My goals are always with me.

"Motivation is what gets you started.  Habit is what keeps you going." -Jim Ryun

*COTY Previous winners
Matthew 2008
Wendy 2008
Laurence 2009
Wendy2009
Janice 2010
Wendy 2010
Matthew2010
Marti 2010
Matthew 2011
No recipient 2012
Andrea 2013
Derek 2013


Jan 14, 2014

Music To Burn More Calories, Vol 4






Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  


I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder. Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out one of my highly requested playlists from December 2013, enjoy!

Use Somebody (Lucky Luke Dance Mix)
The Remixed Club Hits 2009 Vol.4

Girlfriend
Icona Pop

Timber (feat. Ke$ha)
Pitbull

Heaven Is A Place On Earth Remix
Unknown DJ

Highway to Hell (Hip Hop Tribute to AC/DC)
Mash-up

Knockin' on Heaven's Door
Workout Music Team

Holy Grail (Clean Version) [Remix]
Pop Factory

I Gotta Feeling
Black Eyed Peas

Beautiful Pain (feat. Sia)
Eminem

Picking Up The Pieces (Cover Version Tribute to Paloma Faith)
Party Hit Kings

Can't Hold Us (feat. Ray Dalton)
Macklmore & Ryan Lewis

Sep 26, 2013

Music To Burn More Calories, Vol 3






Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  


I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder.  Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out my current playlist 

Crazy 
Gnarles Barkley

Oath 
Cher Lloyd

Survivor/ I Will Survive
Glee Cast

Dirt Road Anthem (Remix) [feat. Ludacris]
Jason Aldean

Locked Out of Heaven Mashup
Megan Nicole & Sam Tsui

Streets of Philadelphia
Bruce Springsteen

With or Without You (Remixed By 2x)
System Team - Tribute to U2

July Flame

Laura Veirs

It's My Life 
Mash-up - Hip Hop Tribute to BonJovi

ITHEAIRFINAL (Remix - In The Air Tonight)

Unknown Artist

Holy Grail (feat. Justin Timberlake)
JAY Z





"One good thing about music, when it hits you, you feel no pain."
- Bob Marley


Sep 25, 2013

Punch Some Tone Into Your Arms



If you want to get definition and sexy muscle tone in your shoulders and arms, try tweaking some of the exercises in the Jade of Spades™ workout app. Below is an explanation of exercises to incorporate; you will need 3 or 5 lbs dumbbells as well as the fitness app Jade of Spades™ (available on the App store for $1.99).  

Select the program "CARDIO/STRENGTH" there are two moves: squat thrust and push-ups.  Each time the card says squat thrust, do the squat thrust BUT every time the card says pushup, instead of doing a push-up, do weighted punches and then do weighted jumping jacks.  For example if  the card says "10 pushups", then while holding the 2 or 3 lbs weights do 10 punches immediately followed by 10 weighted jumping jacks.  Combining the squat-thrusts with weighted punches and jumping jacks really works the arms and shoulders, be prepared to sweat!  This workout is simple enough you can do it at home or at the gym,  I typically turn the music setting on and let the music motivate me through the workout.

Weighted Punches: To help with form, stand in front of a mirror.   If you are right handed, stand with your left leg about a foot in front of the right and slightly off to the left. This is your boxing stance, if you are left handed then reverse the footing.  

Step 1:  Hold dumbbells up next to your chin, palms facing in.
Step 2:   Extend your left hand out - as if you were punching your nose in the mirror, then return the dumbbell back to your chin.
Step 3:  Extend the right hand and dumbbell - punching straight ahead, them return it back to your chin.
Step 4:  Repeat for the appropriate number of reps. 

Weighted Jumping Jacks: Holding the weights at your shoulders, jump your legs out as you would typically do on a jumping jack and simultaneously extend your hands (holding dumbbells) up above your head, return hands to shoulders as feet jump back together (it is like a regular jumping jack but the arms go straight up instead of out to the side). 


"Workout hard now and then play hard later!" -Unknown