Focus on: Bodyweight Training; Info and Workouts!

One of my biggest pet peeves is when someone says they have no time for exercise. Physical activity doesn't have to be a big production.  You don't need a gym. You don't need equipment and you certainly don't need to make it a bigger deal than it is. Simplicity and efficiency is what will get the job done! Having the mindset that you have to be in the gym and workout for 1+ hour a day, lifting heavy weights all of the time (especially for those just getting into fitness) is enough to intimidate anyone! I want to prove to you that you can do it ALL and feel inspired, healthy and strong without the need for a gym or for an extended period of time!

I love body weight training because they allow for 100% full range of motion and also require complete and utter body awareness meaning you are more likely to be properly engaging all muscles while performing exercises like the walking lunge, plank, pull up (to name a few)

Bodyweight training also helps to increase fat loss and  simultaneously build muscle. The biggest misconception is that  you MUST throw around heavy weights in order to achieve strength. Yes, strength training should be a part of anyone's exercise program but I strongly believe the same should be said for bodyweight training.

The combination of weights AND bodyweight training is truly unstoppable and will provide a wide range of benefits including improved speed, power, strength  as well as extremely effective to develop beautifully sculpted muscles AND provide you with a complete metabolic, fat burning workout!

BENEFITS OF BODYWEIGHT TRAINING

• No gym required. These exercises can be done literally anywhere! Great for travelers, busy moms, busy people and those short on time!
• FREE! There is no need to buy anything with bodyweight training. All you need is a water bottle, maybe some good music and space
• Bodyweight training is a time saver! If you are used to splitting up your workouts (weights and cardio) you will have no need to do so! With bodyweight routines, you’re getting a super-strength-building, cardio, and flexibility workout in a single session.
• You will have the freedom to focus on nothing but basic exercise form and intensity/duration of workouts. These super efficient moves can be learned within a matter of minutes and focus on progression.
• Bodyweight training is extremely efficient, challenging and demanding. There is no need to grab a 'set up' in the gym while you are training. You don't have to hover over machines.  Simply move your body!
• Total control to PROGRESS at your own pace! You can make the workout as hard or easy as you would like as well as change the number of reps or time constraints. As you get stronger and better, simply increase the intensity!  
• Can be done with a friend! Write out your workout, get with a buddy and make fun, hard-core workout challenges!
• Bodyweight training is a HUGE metabolism booster due to the combined benefits of cardio and weight training. Burn more calories, torch fat and gain strength!
• There is a time and place for isolated weight work to work each individual muscle especially if you are used to following a bodybuilding style workout program. With bodyweight training half of the challenge comes from the fat that you have to use your body as one whole unit. You will learn more about body awareness and what you are capable of doing  and furthermore, how hard you can push!

Bodyweight training takes patience and dedication which I have found with most clients, is a main reason why they are actually avoided! It is a no brainer to pick up a dumbbell or sit on a machine to go. It can also be easier to 'progress' in weight when you are doing a seated chest press rather than go to perform 10 perfect push ups. The reason being, bodyweight training is working all body parts all at once. A push up is not just for the chest. A push up is essentially a plank, working the arms, shoulders, back, glutes, quads and core. Proper progression and knowledge and the fact that some bodyweight exercises are just plain hard is what, I have found keeps people from doing them as often as they should. I encourage you to incorporate bodyweight training into your routine and you will find that it helps tremendously building overall strength, confidence, body awareness all while burning fat and cutting time in half.

HOW I INCORPORATE BODYWEIGHT TRAINING

Not only do I LOVE bodyweight training and find it extremely challenging and effective, but I genuinely find it fun. I love to push myself either using

• Time ( benefits of timed workouts)
• Certain amount of rounds
• Certain amount of reps
• Different positions
• Adding plyo's
• Focusing on different body parts

I always have 1 dedicated day per week where my workout is solely all bodyweight. I call this my 'functional training' day. Sometimes I follow the functional training workout from my team at Cathy Savage Fitness and other days I make it up myself! I will put together a few circuits, using my creativity and what I want to focus on, find some space and do it!

In addition to my 1 functional training day per week, I always incorporate bodyweight style methods when it comes to my leg and glute training. Incorporating bodyweight training has been shown to help change body composition and fire the fast twitch (type II) fibers  which helps to provide a sexy shape to the quads and glutes.

Sample Bodyweight Leg Circuit
This is a great lower body workout that requires zero equipment. I usually do these workouts a number of ways. 

1. I will set a time, say 25 minutes and go through this circuit as many times as possible
2. I will set a certain amount of SETS to complete, while keeping my time to see how long it takes me! The Next time I do it, I will try to beat my time 

If you are looking for a more full body, strength based bodyweight workout, I would take down the intensity a notch and not focus on time, but rather FORM, strength and properly engaging every single muscle that you are working. 

This Bodyweight STRENGTH Circuit focuses on what some may consider more 'challenging' exercises, no plyometric movements and hits on every body part from head to toe. 

If you are a beginner, try going through this circuit 1-2 times and see how you feel. If you are more advanced you can perform it 3-4 or even 5 times through.

If you are looking for ways to increase the difficulty of this workout, it is simple!

• Add reps
• Add the 'pause' technique (hold the exercise in the 'down' position for 3-4 seconds before ascending up) 
• Add time to the exercises such as the plank and reverse plank hold
• Add in angles. For instance, for the glute bridges, try placing your foot on a bench or chair or medicine ball for some added resistance.

QUADS N' CORE BODYWEIGHT CIRCUIT
              

I posted the below workout on my Facebook Page a while back. It does include a treadmill, so if you have access to a treadmill, street or a track...go for it!! 

This workout is an oldie but a goodie as well! I posted it on Christmas Day for those of us who wanted a workout but were hanging out at home with the family

Even MORE GREAT Bodyweight workouts 
(some include KB's but you can simply perform squats or jump squats instead!)
Rounds For Time
Leg plyo workout with video!
Great Plyo Workouts
Do Anywhere Workouts!
The 480 workout (one of my favorites!)
My favorite CARDIO workouts
Bodyweight Circuits
Total Tabata 
The Burpee Challenge


When it comes to putting together a bodyweight training workout, I love that I have flexibility to change the intensity and duration. 

It can be refreshing to not always  have a specific outcome or goal. Not every session has to have a plan. It can be hard to realize this if you are so used to a workout schedule, but I want to challenge you to mix it up. I want to challenge you not put so much pressure on your workout regimen and see what its like to do what you want on the days you want, taking rest when you feel you need it and working hard when you feel you want to. Know your body. Know your limits. Know when enough is enough and when you can push further. Its a completely freeing and amazing feeling you just must find it. 

In Conclusion I hope you got something out of this post and maybe changed your opinion on the benefits of body weight training!  This style of training is not only effective in it’s own right, but when added to a program involving strength training, this increases efficacy as well. 

You will get numerous benefits whether you are performing a body weight only workout OR if you are incorporating body weight training into your strength training routine. 

It is great for beginners, those who are just getting back into fitness OR for those who need an extra challenge!  Try out some body weight workouts and give yourself that edge of creating a powerful, fat burning, strength building machine!! 

You can always refuel with a protein power bite or competition friendly meatballs!

What are your favorite body weight exercises?

Foxwoods Recap, Protein Power Bites + 20 min Calorie Crusher

HIIII 

What a weekend in Foxwoods! I have never been more proud both as a competitor and a coach to be a part of the Cathy Savage Fitness Team! It is hard to put into words the pride and happiness I felt this weekend seeing all of the hard work our guys and gals have been putting in for weeks, months and years! We came not only ready to win, but to bring our PERSONAL BEST to that stage. The Fitness New England show is special for many reasons. For many, this was the kick off to the season, prepping them for a few more shows this year. For others, this was the first time they have ever stepped foot on that stage. The hair, the tan, the makeup, the hard work, the training, the dieting, the glitz and glamour all comes out during this 48 hour stay at Foxwoods. One thing we told our team was to simply 'take it all in' Take in every single moment and have FUN. The day you start treating these shows like a competition is the day it stops being enjoyable. a $20 trophy should not be the end all or be all of this weekend. The end all and be all should be that we got on stage and DID IT. We completed our goals. Together; As a team.

I could not have done this without Cathy and her incredible staff with a special shout out to my coach, Jules. Jules stood by me and got me through this show prep. This was one of the toughest (mentally) preps I have done but she believed in me, pushed me and got me to where I needed to be.  Jules and her daughter, Ellen have an INCREDIBLE blog, Bestfitbody that you all must check out! Ellen is a student at the University of New Hampshire and has some mouth watering recipes, tips, tricks and workouts especially for the girls and guys on the go and in school! Check it out!

 

The night before, I went to Shrine with a friend and split the red snapper fish, plain grilled with greens. We both were feeling like we could splurdge ona hot piece of fresh fish rather than the cold fish out of baggies that we had brought!

 

Shortly after, at around 8pm it was time for the CSF team meeting! We all met in the lobby near the Fox theater for a pep talk. Cathy always has incredibly moving and inspirational words to say to the team that will psych us up for the day ahead! All of the coaches had a few minutes to say some words of advice. Mine? "HAVE FUN and don't stress about tiny little things. Yes, a piece of hair may be out of place, or an eyelash may not curl the right now. This will not make or break you. Smile, stay confident, focus on what you know and walk out there like you already have won--because you have"

This was bright and early the morning before I was off to get my hair and make up done!

Its amazing what 5StarBeauty can do in an hour! My hair and makeup appointment was bright and early at 5am. Talk about a long day! Hair extensions in and game face on! This is one of my favorite parts of the day. As I sit there being pampered, I visualize. This is such a relaxing time for me to think about the day ahead of me. It is time for ME to get my game face on!

Pre tanning! This is my NEW SUIT. Looks familiar?  The bottoms are the same bottoms that I wore for the "where Waldo" sportswear at the Atlantic City show. The designer added rhinestones and rhinestone rings to the bottoms and made a matching top cascading with rhinestones. The best part was the back! It had a criss-cross with a rhinestone ring to join it in the center.

I am the third from the left. Cross back bikini. 

I was number 128 Ready to ROCK!

After make up, hair and tan was set it was time for the all white Savage Photoshoot!

I know it is hard to see! Once more shots come in, I will post some more. I am in the front row, half kneeling very close to the center (slightly left)

Some treats that arrived back stage!

This show, I competed in both the Bikini and Model Divisions. These are the two divisions that I competed in the Atlantic City Superbody show last August

In the Bikini Divisions, there is the Bikini and Sportswear which is also known as themewear. For this show, I brought back my old Bollywood outfit (with different bikini style bottoms) I used this sportswear at my very first show back in 2011. I love the colors and prop (the hip scarf!) So I figured I would bring it back for this show. One tip to newbies--you do NOT have to spend a lot of money on your sportswear theme outfit, in fact some of the best, most creative and well put together themewear outfits are those that are handmade!

Some stage shots of the sportswear line up. I mentioned earlier that this was the biggest show I have ever attended and participated in--so much so that there were 4 height categories! This was the first show that I was in the medium height class.

This was my outfit for the model division: Fitness Wear. I used the same Affitnity sportsbra which I am still in love with!!

Model division clubwear. I also used the same pink dress that I wore for the Superbody show. There is NO need to spend money on new outfits or suits after they have only been worn once. In my mind, that would be a total waste of money I could be spending in much smarter ways. I loved my dress and sportswear so I knew going into this show that I would be using them again.

The whole weekend experience was incredible. From coaching to competing to spending time with some of my best girlfriends to seeing all of those brand new competitors take the stage for the first time. I remember that day. I remember the build up to that one moment on stage for the very first time. The nerves--wow were the nerves out of control! To be able to get in front of hundreds of people in a bikini, showing beauty from the inside out is not as easy of a task as most people think. 

I always get asked a whole slew of questions after every show...Why do you compete? How did you do? What did you place? Did you bring home a trophy?

I compete because I love having a goal. I love my team. I compete for myself. There is no one I want to beat, no one I want to do better than, I want to do this for myself. The amount of dedication and focus it takes close to show time is definitely the most challenging and the one part that I do not love. It's hard having to reschedule dinners and drinks with friends. Its hard not being able to eat 100% freely what I want when I want in the weeks leading up, but you know what? This is the choice that I make. I never put my choices on someone else and in the end---it is all worth it. I try as much as I can to focus on what I know and what I can do best.  Like I told the team at our meeting the night before the show, HAVE FUN. If you take away anything from the entire weekend it is to DO WHAT YOU HAVE PRACTICED. Stick to the plan and beyond anything-trust the process. So why do I compete? It is not for the $20 trophy and it is not to see how I placed or who I beat. Sure, I do care to see how I did and always give my 110% up there, but this is a sport and just like any other, I am aiming to do my personal best. I have learned from every single show that I have taken part in. This show was no difference. The main take away that I discovered this weekend was how truly amazing my team is. The support, camaraderie, confidence, help and assistance is beyond anything I had seen before at any other show. 

How did I do? I did okay, not amazing, not awful. This was not what I cared about. I felt good, healthy and was definitely the most relaxed and natural that I have ever been on stage before. Time to refocus and get going on some new goals! 

If you have thought about competing, Obviously you all know that I would recommended Cathy Savage Fitness to help you with your prep. Do not go about this alone. There is too much nonsense out there for you to fall victim to and you want to be sure that your first show experience is one of the most memorable experiences of your life! 

 (Love this)

Well then comes the post show dinner! All I wanted was carbs, in some form! My incredible parents (and brother and his wife!) came to support me at Foxwoods which I never expect. They always go above and beyond to be there with me because they know it means so much! We went to dinner at California Pizza Kitchen and I went straight for the chicken and veggie pizza on the honey whole wheat crust! We also got the hummus and flatbread appetizer! It hit the spot!

The next morning we went for breakfast in the Grand Pequot at Foxwoods. Amoungst some other items, I got a big bowl of oats and dried fruit and an egg with some veggies. I also nibbled on some granola and vanilla yogurt. Post show-I never want anything heavy, my body just craves real, whole, hearty food! I was so happy!

I got home midday on Sunday and went right to Trader Joes! I couldn't wait to fill up my fridge with FOOD! Some highlights:

• avocados
• turkey
• quinoa
• ezekial bread
• artichokes
• Greek yogurt
• coconut oil
• Organic peanut butter
• Coconut oil spray
• Egg white salad (new to me--it was 'okay' not great but not awful. I don't know if I would buy it again!)
• Almonds
• Dark chocolate
• turkey jerky

I used the new coconut oil and made some turkey meatballs!

• 1 lb lean ground turkey
• 1T dried basil
• 2T spicy mustard
• 1/4C almond flour
• 1 egg
• salt and pepper to taste

*****Mix well and form into even sized balls. Bake at 350 for about 25 minutes. 

I kicked up my feet and relaxed!

And then I got experimenting even MORE in the kitchen! I had some left over pumpkin and some chocolate whey protein powder, so I decided to combine the two ingredients into the most simple dessert! (or snack!)

Ingredients:

• 1 1/2 scoop chocolate whey protein (or other flavor) of your choice
• 1/4C canned pumpkin
• 1 tsp cinnamon
• 1/4tsp nutmeg
• 1 packet stevia
• enough water to make a 'paste'

Directions

• Mix all ingredients in a small bowl and place evenly amongst 4 muffin liners.
• Freeze for a few hours and cut each liner in half for 8 servings OR keep as it for 4 servings (The nutritional breakdown is listed below

PIN IT!

I didn't use this protein powder in the picture. After I snapped it, I decided to use a chocolate flavor. 

I mixed the ingredients in a small bowl. When combined well, into the muffin liners the mixture went!

After a few hours I cut each liner in half to make them more 'bite size'

Such a success!! These bites were sweet, but not heavy and perfect for a little protein packed 'pick me up' I wouldn't have these necessarily as a post workout meal by itself, as they are quite small and not HUGE on nutrients per serving size, but you could certainly have the whole recipe as a post workout meal!

And lastly, enjoy this workout! Intense and quick! The way I like it!

I want to thank you ALL for your continued support. I am in the midst of a total revamp of my blog. The final product will probably not be ready until late summer but its in the works. New look, updated buttons, easier navigation. Be on the look out!

As for me and my new goals? Enjoying the start to my summer. I have a few vacations in the works and this weekend I am off to NYC for a bachelorette party for one of my dear friends from High School. I can't wait! Next show? I don't know but right now there is nothing on my radar but getting back into the swing of things at home, with work, with my social life and of course with the coaching of my CSF girls!!  Love you all!!!

SHOW RECAPS

Superbody 2012 recap
Boston 2012 recap
Boston 2011 recap
Mohegan Sun 2011 recap

Boston. You Are My Home.

Every Marathon Monday in Boston, I wake up with chills. It's a feeling I can't really describe. The energy in the city. The energy in the faces of people around you. Everywhere you turn, you can't help but smile and breathe in the fresh air knowing that 26.2 miles will be graced by thousands of runners who have traveled from all over the world to run the Boston Marathon.   

Over the weekend, the city started preparing places gates and barricades all throughout the city. It sounds silly, but it is one of the most exciting times of the year. Walking out of my apartment and off to work, looking around at all of the runners who are counting down the minutes until they begin their run at the starting line in Hopkington, Ma, some with tears in their eyes, the biggest smiles I have ever imagined brings chills to my skin. These runners pour their hearts and soul into this race. They have gone above and beyond to train for this one event. Race groups, nutrition talks, plane rides, family and friend support from around the globe. They all come to Boston to leave their mark on this beautiful City. 

The morning of the Marathon could not have been more perfect. Cool and sunny, no wind, no rain in sight. I walked across Boylston street to get to work and it was more quiet than I had ever seen. Truly-the calm before the storm. This photo below was taken right on the corner of Boylston and Mass Ave where runners will have only about .4 miles from here until they cross the finish line. The excitement I have for the marathon is always present, but the one difference this year is that I am TRULY a Bostontian. I live about .6 miles away from the finish line, so I felt an extra deep seeded amount of pride knowing these runners will be grazing by my apartment in a matter of hours. I was there. This is home. This is MY home. 

And to think...less than 24 hours earlier, my roommate and I were playing around the city, taking pictures at the finish line and wishing runners 'good luck' for the day ahead.

We spent Sunday afternoon exploring the city getting prepared for the 117th annual Boston Marathon. My roommate is from California so trying to put into words the excitement she will witness the following day was just something I kept telling her "you have to experience for yourself!" We visited the Hynes Convention Center to take a peek at the goodies inside for the runners and public alike. 

In all my 27 years being a Bostonian, I have not once been to the expo center prior to Marathon Day! I could not have been happier playing the 'tourist' card in my own city.

We played, laughed, wished runners luck, strolled around and enjoyed the smiles, smells, expressions, emotions and tears of the hundreds of people around us.

The morning before the Marathon started, I headed to the gym for an early workout before the festivities began. I happen to be on a treadmill doing some sprints when the Marathon began and I couldn't help but FEEL the energy even while I was running myself. Yes, I was on a treadmill and yes, I was far detached, but when you are this close to everything and truly know what this day is about, you feel it. Post workout, I ran home as fast as I could to shower, change and go to cheer on those runners!

The view from my apartment was not all that shabby. It is one of those times that I couldn't be more proud listening to nothing but cheers and constant noise through my windows. We walked to Boylston Street to get a closer look at the runners. We staked out a spot a stone throws away from where the 2nd explosion took place. People were happy, the sun was shining. LIFE WAS GOOD.

After about 45 minutes of watching the runners from that one spot, we decided to walk home to get some food for lunch. We headed to our apartment-still in the midst of the marathon madness, TV on, windows down so we didn't miss a split second of the energy! After finishing eating, we began walking down our 5 flights of stairs off onto the street when we heard it. We heard the bomb and looked at each other right away. In our heads we both figured this was a celebratory cannon which is the first thought that went through most people's minds at the time. A bomb? No way. Not once did this cross my mind. 

All of the sudden throngs of people began running in the opposite direction AWAY from the finish line. Crowds and crowds of people--runners, spectators, children. I am talking hundreds of people like I have never seen before in my life.  I grabbed my roommate and we both grabbed four other young women who were on the street crying with nowhere to go. 

What I witnessed shortly after the second explosion went off more was just how quickly, in my opinion, Boston truly went to work. Yes, police and security were beyond incredible and were THERE helping to calm everyone, but I am not just referring to police, security and volunteers. I witnessed a true pride beyond anything I have ever seen before. Strangers helping strangers. Bostonians working together, protecting one another, inviting strangers in, grabbing hands, holding bodies, staying together, not leaving one person behind. I saw a shop owner open up his shop for a slew of people who had no where to go, a man grabbed hold of a young girl who couldn't find her family, pedestrians were directing runners in a safe direction away from the finish line. Yes, I saw fear. A huge sense of fear in every ones tear filled eyes, but I also saw pride like I have never seen before. "We will protect our city and protect each other" I have never been more proud to be a part of my city. 

Within 10 minutes--nothing mattered. Everything just slowed down and making sure every family member, friend, loved one and client was accounted for was first priority. What happened from here on out for the next few hours was a daze. Life went forward and we remained on the couch watching replays of the events in disbelief. The emotions that were taking place were out of control. I was sad, angry, depressed, nauseous, sick to my stomach, horrified and terrified. Every siren, every ambulance, every noise we heard brought us to our feet. We were nothing but skittish and terrified, yet at the same time more connected to our neighboorhood than I ever have felt before. 

The days that are following now are slowly passing. I work not only in the hub of Boston but about a half mile from the attacks and I couldn't help but feel on edge walking into work for the first time post the incident. I hugged my clients, co-workers and without saying any words, we could just look at each other and know. We are Boston. We are Strong. We are resilient. We will stay together. 

The city remains to be maze to get around. Streets are guarded and police are everywhere. I feel protected, safe, proud and so deeply unified with my fellow Bostonians and my city.

Last night was the first night that my neighboor began to look alive again. I had a haircut appointment down the street and chatted with my hairdresser (who is a friend of mine I have been seeing for a couple of years now) for about an hour longer about the past events. This seems to be the norm around here. Life has slowed down. No longer are people in a rush to get places fast or leave places early. We are all moving at our own pace and for once--it is okay to a little 'checked out' Strangers are smiling at eachother, holding doors, picking up trash, giving money to the homeless. We are now more than ever all becoming more aware of our surroundings realizing how precious life can be. 

The walk to work is becoming all too familiar. It has become a zone of newscasters, photo-ops and tears. 

Walking back home from work this evening, I took a moment to stand at the gates. I took a look at the hundreds of flower arrangements, signs, sneakers, candles and faces. I looked at the faces of my fellow friends. Tears came to my eyes just standing there looking around. All of these people are my family. We are all in this together and we are all grieving. Together. I saw a mother with two young children who kept asking her what was happening. The mother stayed silent with a small smile while holding her daughters hand in one hand and her sons hand in the other. She squeezed their hands a little tighter. and slowly walked away. 

I will always be a Bostonian. I love this city more than anything. Now more than ever we will stay strong and be as one. 

Thank you all for those who reached out and follow along. The support is beyond words. From the bottom of my heart, Thank you.