Wednesday, September 19, 2012

How to burn a TON of calories doing short workouts


Play bootcamp video below
Want to burn 300-500 calories in 20 minutes? Why not try one of my 30-Minute Body Blast Bootcamp classes at home! You can play this video and follow along with my entire class. It'll be fun!! ;) 

Don't be deceived by the fact that it is only a 20-minute workout. It is insanely intense! You'll burn up more calories than most people who putt around the gym for an hour or more. When it comes to maximizing calorie-burn, it's not always about how long you workout, but more about the level of intensity. 

This 20-minute period will totally challenge your strength and endurance, and burn fat like you wouldn't believe. Each exercise is performed one after the other, back-to-back, with little to no rest in between. It's intense! It's not as easy as it looks (trust me), but you'll get good at it once you start and stay with it.. Not to mention, you'll be hooked once you feel and see the results! 

Before you begin, please scroll down to read my quick tips and advice.



All you need is some free weights. It's a total of 30 minutes:
• 5-10 minutes of warm up and going over proper form
• 20-minute intense workout
• 5-minute cool down stretch

When doing the warm up, if you don't have space to run, just run on the spot and/or do jumping jacks.

Whatever your fitness level, make sure you start slow and go at your own pace. Work according to your fitness level — it'll be challenging no matter what your fitness level, especially when you start adding heavier weights, moving faster, doing lower squats and making higher jumps. 

Here is the list of exercises (with some suggested modification for newbies), and interval times:

2 min — 2 Pushups 2 Squat Thrusters (pushups can be done on knees)
1 min — Burpees (with or without knee tucks)
1 min — Squat Curl Press
30 sec — Bicep Curl
30 sec — Shoulder Press
1 min — Burpees (with 2 jump squats forward and 2 backwards. You can even do 1-1 instead of 2-2. If that's too difficult, just jump forward and back without the full squats)
1 min — One-Arm Wide Squat DB Snatch (right arm)
30 sec — Jump Jack Pushups
1 min — One-Arm Wide Squat DB Snatch (left arm)
30 sec — Jump Jack Pushups
1 min — Knee Tuck Core Workout (with or without weights)
30 sec — Sprinter Sit-Ups (right side)
30 sec — Sprinter Sit-Ups (left side)
Finish off with 30–50 reps of Torso Twist (with or without weights). 

Happy Bootcamping! :)

Wednesday, September 12, 2012

Want to burn 300-500 calories in 20 minutes?



Want to burn 300-500 calories in 20 minutes? Perhaps you should try one of my 30-Minute Body Blast Bootcamp classes at home? ;) 

I'll be posting a video of one of my classes soon so you can try it at home and/or with friends. All you need is some free weights. So stay tuned for that video next week!! But in the meantime, I'm sharing a quick preview of one of my classes so you can mentally prepare. :)

It's a total of 30 minutes (5 minute warm up, 20 minute intense workout, and 5 minute cool down stretch). Don't be deceived by the fact that it is a 20-minute workout. It is insanely intense! You'll burn up more calories than most people who putt around the gym for an hour or more; when it comes to maximizing calorie-burn, it's not always about how long you workout, but more about the level of intensity. 

This 20-minute period will totally challenge your strength and endurance, and burn fat like you wouldn't believe. Each exercise is performed one after the other, back-to-back, with little to no rest in between. It's intense! It's not as easy as it looks (trust me), but you'll get good at it once you start and stay with it… Not to mention, you'll be hooked once you feel and see the results! :)

So make sure you start slow and go at your own pace, work according to your fitness level — it'll be challenging no matter what your fitness level, especially when you start adding heavier weights, moving faster, doing lower squats and making higher jumps. 

If you're not use to working out like this, then just watch this short preview for fun, and wait till I post the full 30-Minute Body Blast Bootcamp next week. That way, you can join me and do it along with the entire class from warming up, going over proper form, executing the workout, to cool down stretch. :) It'll be fun!

Enjoy this teaser video for now... and if you're familiar with the moves, and want to try it on your own, the exercises and interval times are all listed here below:

1 min – Prisoner Squats (weights are optional)
30 sec – Jump Squats (weights are optional)
30 sec – Shoulder Lateral Raises
1 min – Gliding Skater Lunges (weights are optional)
1 min – Plank Jump-jacks
30 sec – Bent-over Rows
1 min – Burpees (with or without push ups, and weights are optional)
30 sec – Bicel Curls

Perform this group of exercises in this order and repeat it 3 rounds (3 sets). Try to execute each move with little to no rest, and take a 30-second break between each set. Have fun! :)

Monday, September 10, 2012

World famous failures are also world famous successors!


Click on image to enlarge.

You cannot learn or grow from a place of total comfort and familiarity... only obstacles and challenges can exercise the muscles of your mind, heart and spirit.

And this is why "failure" or "mistakes" seem to be the only path to growth, expansion and success. There is no way around it—no short cuts. And even if you do find a short cut, it will be short-lived. "Failure" is inevitable if you want to achieve success. Paradox? Yes, perhaps. But that's life.

Failures are indeed blessings in disguise... however, it is a blessing that can move in your favor under one condition—and that is, if you deliberately choose to see it as an opportunity to learn and create a greater good, not delve deeper into the sorrow and self-pity.

The choice is always yours. Just remember: nothing can be a "mistake" if you've learned from it. Truly, you can always find something to learn from every mistake.

Study your favorite people and you'll find that their success did not come without "failures". Don't resist this natural flow of life, embrace it as an opportunity to achieve more.

Change your perception of failure into a positive one and your success will follow.

Wednesday, September 5, 2012

This is why you want to eat naturally colorful foods


Click on image to enlarge.
This is one of the reasons I encourage you to eat foods that are alive, colorful and vibrant. These foods have rich colors because they're alive and have various nutritional properties; the colors, in most cases, indicate the kind of health benefits they contain. So eat right to complement your health and fitness efforts because you deserve to look and FEEL your best!

If your daily meals don't consist of foods that are alive, colorful and vibrant, then you cannot expect your body to feel alive, colorful and vibrant.

Too lazy to cook? No problem! Just toss these ingredients together to make a colorful salad. You’d be amazed at how good the combinations of these flavors will taste!