AVAC Life

Fitness: Discover the AVAC® Difference!


3 Ways to Optimize Fat Loss & Accelerate Fitness Results

Marcy Poindexter, Team AVAC®

Most Effective Workouts

Exercise is essential to losing weight – and keeping it off.  There are tons of ways to get your heart pumping, but here are three types of workouts that will optimize fat loss and accelerate your results.

via Men’s Fitness

HIIT – If you want to be a calorie-burning machine, high-intensity interval training (HIIT) is the key.  This means pushing yourself during short bursts of your workout session so you’re exercising at close to 100 percent of your maximum heart rate (MHR) and then recovering at a lower intensity of roughly 70 percent of your (MHR).  These intervals can range anywhere from 20 seconds to two minutes, depending on your level of fitness.  Figuring out your MHR is simple – just subtract your age from 220.  So if you’re 35, your MHR is 185 beats a minute.

HIIT training is one of the best ways to enhance your afterburn, which means you will not only burn calories during the workout, but long after the workout is over (this is called excess post-exercise oxygen consumption or EPOC).  And you don’t just have to be on a treadmill to engage in HIIT training:  You can perform intervals on any piece of cardio equipment (such as a bike, or rower, etc.,) or incorporate intense exercises like jumping jacks, mountain climbers and high knees into a 30-minute strength-training routine.

Resistance TrainingWhether you’re using your own body weight or free weights, strength training (a.k.a. resistance training) rocks because, like HIIT training, it’s one of the fitness techniques that accelerates afterburn.  That’s because after a tough resistance-training workout, your muscles are hard at work rebuilding themselves, burning up to 100 calories a day in the process.  Be sure to do reps of those push-ups, triceps dips or dumbbell presses until the point of fatigue.

via ACE

PlyometricsAn advanced fitness technique best described as jump training, plyometrics consists of explosive movements than can significantly increase your strength, speed and endurance.  Athletes have used this type of training for years to maximize their performance, but anyone can reap the benefits of this high-intensity exercise, which increases your metabolic rate for hours afterward.  An example of plyometrics is a squat jump in which you squat down and spring upward out of the squat so your entire body leaves the ground.

-Marcy

Schedule a personal training session with Marcy Poindexter.

www.avac.us


Thwarting Your Genetic Destiny, the AbsoluteFIT Way

via – Lydia M, AbsoluteFIT blogger at AVAC®

Again with the batwings … 

We gotta talk triceps, so many women’s faaaaaaavrit subject.

Armwise, my genetic destiny, as I’ve mentioned here before, is Batwing City, USA — aka bingo wings, aka my beloved grandmother’s bequest to me (whether she wanted to give them to me or not). But AbsoluteFIT changes you — you still have the body you were born with, but you CAN make improvements or adjustments.

The cover pic is me doing tricep pushups — GOSH but they’re difficult, and I can’t do a single one at full extension (they’re all from the knees). But here’s another angle that works ‘em:

Now, that’s not slo-mo. That’s just me making an Exercise Face while I do TRX rows really slowly, working chest, back, upper arms, and core all at once. Never a wasted second on the TRX, y’all.

Wanna come in and learn how to do these yourself? Sign up for a workout today!

—Lydia M. 

http://www.AbsoluteFIT.us

Lydia Markoff is an Almaden-area writer, mom, and fitness enthusiast with Texas roots, a New York education, and a Californian heart. She plays bass, reads a lot, watches too much TV, and can be found in the AbsoluteFIT studio three to five times a week. Her life goals include having a body like Linda Hamilton’s in Terminator 2, and/or having Bill Murray randomly crash a party she is attending. If you need something from her, try bribing her with good coffee or cold beer; odds are, she wants one or the other of those right now.


How I Lost Almost 50 Pounds

Alex Pamboris recently smashed his weight loss goal in under 6 months under the guidance of Marcy Poindexter, AVAC® Certified Personal Trainer!

Contact Marcy at Mpoindexter@avac.us and learn how she can transform you too!

www.avac.us


To Lift or Not To Lift?

via – Jamie Ortiz, AVAC® Certified Personal Trainer

Up until I was 21, I only stuck to the basics in the gym. Cardio, cardio, a little playing around in the weight area and more cardio.

Most women believe that if they incorporate only cardio in their plan they will lose weight. But in reality, lifting weights while still incorporating some cardio will benefit women MUCH more. It wasn’t until I was finally shown my way around the weight area of my club and learned proper lifting techniques that I fell in love with everything about the gym and actually started seeing solid results.

Lifting weights isn’t just about getting so called ” buff ” or ” toned”. Instead, it creates stronger muscles and personally makes me feel better and more confident in all aspects of my life.

A good way to ease into weight lifting is by incorporating 3 days/week at the beginning. Just this simple addition will give you meaningful results.

Whether you’re looking to loose that little ‘tummy pooch’ we all hate or ‘tone that tush’, it’s all possible with the right dedication!

 

 

Stay tuned for my workout of the week. . .

-Jamie | jortiz@avac.us | 209.271.4640

• NESTA CPT
• CPR Certified
• SJSU Alumni

Jamie Ortiz’s passion for the industry began when she fell in love with fitness, weights & overall health! Her objective is to encourage, uplift & motivate all of her clients. She will be your confidence builder & push you to your limits while making each workout fun! “Fitness & exercise gives me the endorphins to de-stress & become a healthier version of myself. Being able to teach my clients this is very rewarding. I like to go by the motto, when you look good – you feel good & when you feel good- you look good! I look forward to helping you become a healthier version of YOU.”


On the Ropes in AbsoluteFIT

via – Lydia M., AbsoluteFIT

Don’t be intimidated by equipment you haven’t used before — it’s fun to try new things!

We use a lot of different equipment in AbsoluteFIT workouts; some of it, you can tell what it’s for (e.g. dumbbells are pretty self-explanatory), and some of it is … not. Heh. But the trainers explain everything, they’ll show you the form, they’ll make adjustments based on your fitness level and experience, and — this is the best part — using all this new stuff, you never get bored.

Case in point: Watch my friend Fiona give ‘em heck* on the heavy ropes:

Did she know how to do that before a trainer showed her? No — but look how awesome she is at it now!

Get into the studio and pick up something weird today!

—Lydia M. 

*it’s heck because she’s Canadian, eh.

Lydia Markoff is an Almaden-area writer, mom, and fitness enthusiast with Texas roots, a New York education, and a Californian heart. She plays bass, reads a lot, watches too much TV, and can be found in the AbsoluteFIT studio three to five times a week. Her life goals include having a body like Linda Hamilton’s in Terminator 2, and/or having Bill Murray randomly crash a party she is attending. If you need something from her, try bribing her with good coffee or cold beer; odds are, she wants one or the other of those right now.


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A Challenging Week, Indeed!

via – Lydia M., AbsoluteFIT Challenge 2.0 Participant

I’ve eaten more spinach this week than in the last year. You?  

   

AbsoluteFITness Challenge 2.0 Update:

OK, first the good news:

  • One week in, the needle has already moved on the scale.
  • I am pleasantly sore from all the workouts.
  • I wouldn’t say I have more energy yet, but I’m sleeping better.
  • I have a sense of accomplishment, and it really feels good!
  • The teamwork among my fellow challenge participants is awesome and makes things so much fun; I never knew it would make this much difference, but it does!

Now the not so good news: I AM SO TIRED OF TRACKING MY FOOD ALREADY.

I am glad that this challenge is for 28 days, which I’m hoping is enough time to change my routines and make a habit of this, because right now? I just … do not like doing that. But it’s the only thing that keeps me honest: Why didn’t I have a second beer the other night? Because I’d have to put it in the tracker. Booooooo.

Challengers and anyone else working toward a goal: How are you doing?

—Lydia 


Gotta Start Somewhere

via – Lydia M., AVAC AbsoluteFIT Contributor

We’re doing the AbsoluteFIT challenge 2.0!

Friday night, we got together in the Cafe: a group of the people who are doing the AbsoluteFIT challenge. We learned what to expect, we got some kickoff advice and some schwag, and we got to meet our fellow challengers.

Each of us has our reasons — and I’ll be telling others’ stories in addition to my own. Each of us has our goals; mine include major changes in my nutrition situation. Each of us will be going for a personal best.

And me?
I’m gonna be writing about it, every step of the way, starting with … this: 

Work with me, people. And if you’re doing the challenge, share your thoughts — we can all do better if we work together!!

—Lydia M. 

www.avac.us