Tag Archive: personal training


Interval Treadmill Workout for Winter Months

Do you love to run or are you getting ready for your Spring Marathons’? During the cold winter months it is hard to get a run in outdoors.  Here are some helpful treadmill tips and workouts to keep up your endurance and help you meet your running goals!

Tips:

Always run with a slight incline – Running on a slight incline, 1-3 grade, will simulate a more realistic runners gait.

Do not hold on to the handrail or console – Holding on to the handrail or console creates asymmetries in your stride creating increased susceptibility to injuries. Also holding on can suppress neurological health. During normal neurological development, your arms and legs develop an alternating “cross-crawl” pattern. This pattern stimulates healthy brain function along with optimizing your upright walking motion.

The Hill Workout

  1. Warm-up for 10 minutes, treadmill should be at 1 degree
  2. Elevate Treadmill to a 1.5 degree incline and run for 2 minutes
  3. Return back to 1 degree incline for 2 minutes
  4. Elevate Treadmill to 2.5 degrees and run for 2 minutes
  5. Return back to 1 degree incline for 2 minutes
  6. Elevate to 3 degrees and run for 2 minutes
  7. Return back to 1 degree for 2 minutes
  8. Repeat to 4 -1-5-1-6-1-7-1-8-1
  9. Finish your workout running an easy 10 min cool down

The Speed Workout – Intermediate Runners

  1. Warm-up for 10 minutes. Treadmill should be at 2 degree incline, 4 mph pace
  2. Run 6 mph pace 4 minutes
  3. Run 6.3 mph pace 8 minutes
  4. Run 6 mph pace 8 minutes
  5. Run 6.3 mph pace 8 minutes
  6. Run 6 mph pace 8 minutes
  7. Run 6.3 mph pace 8 minutes
  8. Run 6 mph pace 4 minutes
  9. Cool down 4 mph pace 5 minutes

 

Ashlee Chambers ~ Red Fishnet

 

 

 

 

 

The holiday season is here! Follow my easy tips and you can still enjoy your holiday eating, drinking and socializing!!

1. Be Prepared

Have a plan and a goal to keep holiday workouts going! Make yourself aware that the holiday season will be full of temptations and even if you indulge in these temptations, you can still enjoy the season and get great fitness results!

When you get your holiday workout in, make sure you increase your repetitions and work out a little harder than normal. This way you can make sure and burn those extra calories you took in!

2. KEEP YOUR ROUTINE

Don’t let the holiday season get in your way from going to the gym. Schedule in your gym time around your parties and events. Get a good cardio session on the morning of your holiday party or event. You can even plan a training session with a trainer the morning after your holiday parties.  If you plan a training session you will be less likely to over eat or drink too much.

3. EAT PROTEIN FIRST

Protein has a stabilizing effect on blood sugar. Eating protein first will help you feel full more quickly.  Start out with eating lean meat like turkey or lean red meat then eat small portions of carbs i.e. sweet potatoes, mashed potatoes, stuffing, bread, rolls..  Also keep in mind, your body uses more calories to digest and assimilate protein that it does carbs and fat.

4. FILL UP ON VEGGIES/FIBER

Eat high fiber, water-rich foods such as salad, fruits and vegetables, these foods will make you fill full with fewer calories. Also it takes longer to chew these fiber rich foods, psychologically making you fuller.  Chewing also promotes saliva and the production of stomach juices that help fill your stomach up.

5. PORTION CONTROL

Use a smaller plate and fill it more with healthier choices and less with bad choices. Less is more in this case.

6. STAY HYDRATED

Water is important because it fills you up and increases your metabolism.  Water is important because it regulates body temperature, protects vital organs, helps prevent you from over-eating. If you don’t drink enough water, your body will give you a signal that resembles hunger pains causing you to eat unnecessary calories.

AshleeChambersGoddessfootnight 

Want to obtain better muscle definition?

Follow My simple guidelines~

http://ashleechambers.com/train-with-me-services

 

The first step is to take out all junk and processed foods from your diet. Secondly,  you want to make sure you keep your metabolism up. So make sure you are eating every 3-4 hours from the time you wake up until you go to sleep.

Add circuit training to your workout routine. Aim to complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest to let you heat rate go down, and then complete it again one to three more times.

Don’t eat everything in sight – increasing visible muscle isn’t about eating lots of food regardless of what it is. Doing this will add mass, but a greater portion of it will be body fat, bringing you further away from the toned physique you’re looking for.

Don’t neglect cardio training because if you want that lean look, you’ll have to do some! When it comes to cardio, the preferred method is interval training. This allows you to push your body for a short period of time, and then take a period to rest and recover (let you heart rate go down) before going once again. It is preferable because it will also help develop your fast twitch muscle fibers and will kick your metabolism into high gear.

Don’t take long rest periods during weight training sets as reducing your rest time won’t impact on you muscle development but will increase your metabolism, helping you get leaner.

 

Do circuit training. The goal is to get your heart rate up to max then rest until your heart rate drops a little above resting and repeat! Here is how to do that~ Aim to complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest, and then complete it again one to three more times.

Do supersets. This is where you perform one set of an exercise for one muscle group, and then another set for an opposite muscle group. I.e. bicep curls followed by overhead tricep presses. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session.

DO on-line training or live personal training with ME! I will create circuit training, weight training and diet programs tailored just for YOU! Click My link and LET’S GET STARTED!!!  http://ashleechambers.com/train-with-me-services

 

Getting lean and toned is dependent on burning more calories than you take in to remove excess body fat, so anything that helps you accomplish this is a step in the right direction. Try to incorporate these types of exercises into your workout as much as possible. Once you have mastered the workouts and the diet your physique will see results!

Another great reason to start your on-line training with me! Read My article below and let’s get started!!!  http://ashleechambers.com/train-with-me

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Weight loss is thought to increase the sex drive of obese men who have type 2 diabetes, according to a new study, as reported by Health Day News. Erectile dysfunction is a common ailment associated with these conditions.

“Everything that makes your blood vessels bad is also bad for erectile function,” says Ronald Tamler, MD, PhD, clinical director of the diabetes center at the Mount Sinai School of Medicine in New York, as quoted by WebMD. “The small arteries around the penis go down the drain first.”

The Australian weight loss study involved 31 obese men who all had type diabetes. 600 calories were slashed from the daily diets of all participants, according to Health Day News. Calorie reduction consisted of swapping high-fat foods and empty calories with a low-fat diet. Some participants also reduced their daily carbohydrate intake.

Overall, the study found that a five percent decrease in body weight significantly improved sex drive within eight weeks, according to Health Day News. The trend continued for 12 months.

Weight loss is not only linked to a decrease in chronic illnesses, but this study also shows that losing body fat can potentially reduce a man’s need for prescription drugs for erectile dysfunction.

“At a time when oral drugs are very popular, it can now be shown that weight loss is an important non-pharmacologic therapeutic intervention in restoring erectile and urinary function and cardiovascular health,” said Gary Wittert, of the University of Adelaide, as quoted by Health Day News.

As you can see from my pictures and videos, being in great shape is more than just a lifestyle, it is my life! I have been a personal trainer and lifestyle couch for over 10 years, transforming people’s minds and bodies into works of art. I have helped overweight individuals, people that want to gain more lean body mass, fitness enthusiasts, athletes and physique competitors to meet their fitness goals. I have taken my passion for fitness and nutrition to a new level by providing hundreds of clients all over the world with individualized programs tailored to their goals.

My promise is to provide clients with tailored training and nutrition programs in order to help them achieve the physique they desire. For me, it’s more about fitting people with a program that fits their lifestyle, dietary preferences and goals; more so than having an expensive personal trainer at a gym that treats all their clients the same way.
Click on the link below and let’s get started!!