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

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

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

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

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

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

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

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

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

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

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

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

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

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