6 Week Sweat Plan

Welcome to my 6WSP courtesy of CrossFit Endurance…. 

If you are like me, and have limited amount of time to work out because: 1) you work in excess of 10 hours a day, mostly on your feet, 2) have stopped making your body, health and sanity a priority, 3) are bored with your old routine, you may want to try out CrossFit Endurance. It was suggested to me by my peer, Susan Stanley, who just placed top 6 in the NYC triathlon. 

So beginning Sunday September 18th, I will be posting my WOD results religiously on BFB TV like it’s my damn diary. Tomorrow, I will put together my beginning video and weekly post videos of my progress. I’ll talk nutrition for the workouts and recovery; maybe even add a few cooking videos & interviews. 

Lately, CrossFit has been getting a lot of flack for employing coaches and trainers who turned the blind eye on form. Many have complained of the bevy of injuries and ailments that would not have occurred under strict supervision and periodization used by great functional coaches.  But truly, any fitness medium, from at-home DVD’s, exercise websites, bootcamps, and even group fitness classes, can be subject to a participant hurting themselves because we rely heavily on perceiving the movements without proper assessment nor progression.

In other words - “eh!” to naysayers and join me on a journey that will push your level of endurance to a whole new better fit body. #6WSP is underway; come get some!

BBD: bigger booty plan

So you’re looking to squeeze that bump-bump-bump into something spicy for warm weather season, here’s some tips.

1) start with a stretch. Yes ladies, stretching out your legs and lower back actually increases your range of motion. Increasing your range of motion activates all your muscles in your targeted and surrounding areas.

2) next “kill” the quads and then your hams. Literally wear out your quadriceps which often times takes a beating on leg workouts. Tiring them out forces your hamstrings to pick up the tab and your Hammies will sure fire your glutes into action.

3) pop & lock: Just when you think you can’t anymore, oh no! It’s time to pop & lock. Great pop & lock exercises are Deep Squats (passed 90 degrees), Deep Lunges or high step-ups. All of these will activate your glutes and prepare for phase 4.

4) “sculpt it and it will come” Like a master sculptor carving out his master piece out of clay, sculpt your buns out of flab. Please leave your Jane Fonda moves at the door; Glutes are a muscle so to engage in hypertrophy, put some weight on that. Cable machines are phenomenal for this so if you got them or get to them, then do it.

Obviously we all focus on getting tighter & rounder glutes in swimwear season but a huge task is giving the booty a little love all year long.