Does the Turbokick Workout actually Work?

Ever wonder if that Turbo Kick workout class at your gym is worth your time? For many weeks, I have been curious about this class that always seems packed and ends with everyone coming out dripping in sweat.

I have read countless articles in the fitness world about how awesome of a workout it is. But it still has to pass 2 tests! I wondered if it would be something I could do and if it actually would pass my “fun test”. A workout is only worth it when it is fun!

Like many people who have a gym membership, I am pretty shy about trying out something new. How are you about trying something new by yourself?

Latest Lesson Side Note: When it comes to working out in a gym, 99% of the other members are more worried about what others are thinking about them and what exercises they are seen doing, that they really are not thinking about what you are doing whatsoever!

Well should I try out this class?

• What if I am not in good enough shape?
• What if I can’t do the routines?
• I have never been very good at dancing or anything choreographed, how would I do with this type of class?
• What if I can’t do it?

Be truthful, have any of those thoughts crossed your mind?

Well, I decided since I am moving in 3 months anyway, I should try it out before I move and meet more permanent gym mates. If I really made a fool of myself, I wouldn’t have to face these people that much longer. I know I shouldn’t care what others think about what I do or look like working out, but its hard to convince my brain when I actually get to the gym!

Well, I decided it really doesn’t matter and it is all about making sure I get in great workouts to maintain optimum health. So, I tried something new! I went and tested out this growing trend in fitness classes: Turbo Kick!

What is Turbo Kick? 

Turbo Kick is a mix of kickboxing and hip hop dance moves that gets your heart pumping! Although it has been around since 1997, it is growing in popularity today with the latest introduction of other forms of this workout such as Turbo Jam from Chalene Johnson.

The description of the workouts from the product website claims it can burn up to 1,000 calories per hour. I don’t know about that but I do know it is one awesome total body workout that is a great way for you to lose weight and improve your cardiovascular health!

What was the class like?

I was a little nervous walking into the workout class room. However, the instructor quickly made me feel comfortable! I found I was definitely not the only one doing this workout for the first time. The instructor did a great job explaining everything. Maybe I can do this afterall!

The workout itself started out with a warm up that is built around the sport followed by some faster paced interval trainings with simple combinations. The great thing about this workout by this point is I am catching on pretty quickly to the different combinations since they are repeated a bunch of times each adding a little more on to the previous combination. I think I can do this!

At this point I was huffing and puffing and I was only 15 minutes into the class! I kept thinking, how am I going to make it the whole hour?

After this we jumped into 90 seconds of crazy fast paced kickboxing specific endurance and strength training combinations. That was tough! I felt it after that! Again? Okay….Feeling a little more! We went through the whole 90 seconds again! and then again! At this point, I am at the sweatiest and most fatigued I have been in a LONG time! Sure, I am a regular worker-outer but I tend to focus on strength training and little cardio, not beat your body up cardio!

Finally, we do slow it down for more the endurance kickboxing combinations to work more on our punching and kicking form. We ended with lots of stretching, balance, and some pilates type core exercises.

What I learned from doing this class?

Well, I made it through and lived to tell about. I did not make a fool of myself and had such an awesome workout that I am hooked! By participating in a class I was forced to push myself as much as I could to complete the strenuous workout. I was able to keep up with the combinations due to some of the repetitiveness. However, I was not bored with the repetitions and the class went so fast I was surprised how quickly the class ended.

Well, it passed the test. I could do it (not without excessive sweat) and it was so much fun that I am defintely hooked and going again! Oh, and I think every muscle in my body was sore for 3 days afterward even my glutes and abs! That was a great surprise! This definitely is a total body workout!

I definitely recommend this class for you! Even if you are not in great shape, it is always modifiable and everyone starts somewhere. Just get out there and workout!

Here are the 5 Things I learned from this experience that you can take into your workouts:

Stop worrying about what others think and just get out there and do it. Chances are they are more worried about what you are thinking about them.

Look at all the different classes offered and pick a couple that sound interesting and just get in there and join them. There are usually always other newbie’s as well so don’t feel inadequate!

Do a little research online if you are interested in the different workout class options out there to find one that sounds interesting to you. Chances are there is a DVD for it that you could use at home to get your confidence level up before you join the class at the gym.

Meet with a personal trainer or class instructor to find what classes are best for your interest and fitness level. Use your resources that come with the gym membership.

Get moving! Get out there and take action. Stop dreaming about joining in on those classes. Get out there and do it. Most of all have fun!

Well, what do you think of Turbo Kick? Have you done a class? How did you feel about it? Would you do it again? Leave me a comment below and let me know!

How to Choose a Gym Perfect for You!

Searching for the right gym to become a member of does not have to be intimidating if you do your research first and know what to look for when you start visiting the different gyms.

Cities can have thousands of different gyms to choose from, so how do you know which gym will help you reach your goals the best?

The first thing you must do is to right down your goals.

Do you want to lose weight or are you looking to build your strength and get toned? Are you looking for more classes or more weight machines?

Before you even go driving around trying out different gyms, it is important to get your ultimate goal in place first.

Next, it is important that you don’t just join a gym because your best friend is a member there.

Even if the gym is having a great promotional discount for new members, it is important that you shop around and find the best gym for your pocket book that will help you achieve your health goals.

So what are the top 10 things to look for when shopping around for YOUR gym?

Location and Hours
In order for you to have the best chance at visiting the gym frequently and therefore having the best chance of reaching your health goals, it is important to choose a gym with a convenient location and hours that fit your schedule.

One rule of thumb is to only choose a gym within a 2 mile radius of your home. The close the gym, the more likely you are to attend on a regular basis. Different gyms have different operating hours which means you can pick and choose a gym that is open during the hours that are most convenient for you to go.

If it has normal business hours and you work a full time job, it might make it near impossible to work out during the week.

Friendly Staff

The staff can set the tone for your entire experience. If you want to succeed in reaching your goals, it is important to choose a place where the staff is friendly. When visiting the gyms, observe what the staff is doing.

Are they helping out the other members or are they just sitting around talking to the other personal trainers?

The staff is the key to answering any questions you may have about the equipment or any questions that may come up later on down the road that is key for your overall success. Make sure you are setting yourself up for success and not some more failure.

Cost

What is the point of joining that awesome popular gym when it is just going to kill your finances? It is better to join a smaller gym that won’t break the bank but will give you the encouragement to keep going at it!

Make sure you look for hidden costs such as initiation fees, length of commitment, cancellation fees, etc.

The other thing to be aware of is at the bigger gyms, you are most likely paying more due to the wide array of amenities, many of which you probably do not need. Take a look of what you really need in a gym.

Additional Benefits of Membership

Gyms come in all shapes, sizes, and amenities. Make a list of the amenities you would like in a gym and stick with it. You probably do not need all the extras which sound great but are they truly necessary for your budget?

Some possible amenities that gyms include are kid programs, classes, spa services, and nutritional counseling. Choose the gyms that have what you want but beware you aren’t paying for all those fancy services you don’t need.

Enough of Your Equipment

The best way to make sure you are joining a gym that will have open equipment at the times you will be working out is to visit and get the tour of the gym during that time. Take a look around to see if they have the equipment that you want to use and that it is open during the times you will most likely be using them.

Personal Training

The majority of gyms out there offer a free personal training session with every new membership.

Take advantage of this even though you may already consider yourself a fitness expert. It is always a great idea to run things by another fitness expert.

The other benefit to taking advantage of this session is that someone else is there watching your form and making sure you are doing the exercises correctly which will help prevent injuries.

Classes Available

Classes at the gyms are some of the most fun ways you can get a great workout without the boring tradition of running on the treadmill. Take a look at the different classes offered and if any of them sound interesting to you.

They may be a great way to boost your workout when you are feeling bored or that you have hit a plateau. Some great classes to try are piyo, Pilates, yoga, Zumba, Turbo Kick, and many more!

Experiment and have fun!

Type of Gym

There are many different types of gyms available such as sports focused gyms, women only gyms, gym and spa, etc.

Some of the specialty gyms may cost more, but if it meets all your needs to get the results you want and it does it in an appealing way, it may be worth the small added fee. If you are a woman who hates working out at a gym, it might help boost your motivation and self confidence to be able to work out with only other women.

Try to find that one thing you could have in a gym that will help you best reach your goals.

Showers, Locker Rooms, Childcare, etc.

One of the best things you can do while looking around a gym before signing up for a membership is to really check out their showers, locker rooms, and childcare rooms. Make sure these rooms are very clean. These are most likely to be the dirtiest areas and if they are clean, you can rest assured that the gym overall will be a cleaner place.

Who wants to work out in filth? Make sure they also have spray bottles to clean equipment after use and that people actually use them!

Get a Buddy

And there is nothing better than a gym that helps to keep you motivated to reach your goals than a gym that you visit with a friend. Having a gym buddy will further motivate you to go work out and will make it a lot more fun!

Well, those are the top 10 things to look for when shopping around for your gym of choice. It is important to choose a gym that will best help you achieve your goals. What’s the point of joining a gym because you heard it was good, but then it is dirty, it is too busy that you can hardly every get on equipment, and they have no extra amenities that you would like in order to best meet your needs?

What do you think of this list? Is there anything else you would add to this list to help someone else choose a great gym? Leave a comment below and let me know!

How to Choose a Personal Trainer

How is your week going so far? While I am sure you’re busy running around before the holidays with all the parties, shopping, and spending time with loved ones, I bet you are starting to think about ringing in the New Year as well. Have you decided on any resolutions yet?

A common New Year’s Resolution is getting to the gym more to workout. That is half the battle! But how do you make the most of your workout time at the gym?

There is no sense in wasting your valuable time if it isn’t going to help you lose weight, get toned, or just get healthy, is there? So, how do you make sure you are doing the exercises that will help you best reach your goals?

In order to get a customizable workout that takes into account your current health status and body shape, it is best to hire a personal trainer. They can run from $30+ per session, but most gyms offer a free session for just joining the gym. If you haven’t taken advantage of your free session yet, I highly recommend you start off the new year with a personal trainer.

Why would you want to work with a Personal Trainer?

1. They can help you meet a goal such as lose weight, run a 5k, or get you in shape for sports.
2. They can customize a workout for those with special health conditions such as heart disease, diabetes, injuries, or women who are pregnant.
3. They can help you determine your current fitness status and help you improve it!

How do you choose a Personal Trainer?

1. Look for one with a Personal Training Certification from organizations such as ACSM, ACE, NASM, or NSCA.
2. Choose one with the specialization for your current health condition (i.e. pregnancy, postpartum, injury, heart disease, etc.)
3. Determine how many years of experience they have and any experience in your specific condition.
4. Make sure they have liability insurance just in case something happens while you are on their watch.
5. Determine the location you would like to work out at such as a gym, in-home, health center, weight loss clinic, etc.
6. See if the Personal Trainer has a trial session to make sure your PT is a good fit and will best help you! Remember, it is all about you getting the help you need to reach your goals.
7. A great Personal Trainer will devise a customizable workout plan, will help you evaluate your progress, gives you direct answers and in terminology you can understand, is a good teacher, is patient, and is someone who cares about helping you reach your goals.

The key is finding someone who fits well with you and your goals.

As you get ready for the New Year, decide on your resolutions and make sure they are doable. There is no sense in making resolutions that are too hard to reach. Make your goals short term and reachable.

For example, if you think you need to lose 50 pounds. Don’t make your goal ‘I will lose 50 pounds by March’. That is a big goal to reach and if you don’t reach it, you may become discouraged. Instead, make your goal I will lose 10 pounds in the next 6 weeks.

This goal is smaller and easier to achieve. Once you achieve this goal, you will be more motivated to stick with your program and keep working your way to those 50 pounds.

New Year’s Resolution Motivation Tip: Start with small goals!

Ready for that challenge?

Leave a comment below and let me know what your new year’s resolutions are this year.

12 Quick Tips for How to Lose Weight Walking the Block

There are many women I come in contact with on a daily basis that are looking for a way to lose weight. With 70% of women with Polycystic Ovary Syndrome, or PCOS, being obese (drastically higher than in the general population where 30% of women are obese), it is no wonder that weight loss is one of the largest concerns in women!

There is good news! One of the easiest and cheapest ways to get started on your weight loss goals is to start walking on a regular basis. Walking can help you lose weight, lower blood pressure, lower blood sugar, increases energy levels, and makes you feel great!

Walking does not require any special equipment or a gym membership to get in a great workout. All you really need is a good pair of walking shoes and you can do this pretty much anywhere. It is especially great for those of you who travel so much!

Getting out there and walking the block in your own neighborhood for 30 minutes 4-5 times a week can make a huge difference in how you look and feel!

In order to give you the nuts and bolts of what you should know if you are going to kick off your weight loss program, I have put together a list of the 15 top tips for walking for weight loss.

Gear: First up, you will need comfortable, well-fitting shoes with great support. I encourage you to go to a sporting goods store and have them fit you with a pair of shoes that work well for your feet. Also, you will want light-colored & reflective clothing if you plan on walking in the evenings or at night. If you are only going to be walking during the day, bright or neon colors work great to make sure that traffic sees you.

Goals & Rewards: Before you even start your walking program, sit down and actually write out your goals. What do you plan to do this week and this month for walking? What is your reward if you meet these goals? Make sure your goals are small and achievable which will help you stay motivated as time goes on. Make sure your reward is something that you really want like that high-speed blender.

Music: Create a fun playlist that you can listen to on your phone, iPod, etc. while you are walking. If you would prefer to listen to a book on tape, make sure you have a few to choose from and have them loaded onto your player.

Weights: Buying hand weights that are 3 pounds or less is optional but it is a great way to increase the intensity of your workout a little more!

ID & Water bottle: Never go walking without your ID in case something happens along the way. A water bottle is a necessity if you are going to be walking to replace the water loss during exercise. Get a great water bottle that is fun and BPA-free.

Against the traffic: When you are walking along roads, a good rule of thumb is to go against the traffic. Walk on the left side of the road/sidewalk. This allows you to see drivers and for them to better see you.

Hills/Terrain: Another way you can increase the workout intensity is to change up the route. Add a few hills or a different type of terrain. In the desert, there are roads, gravel, sand, or even hiking up the mountains we have. It all makes your muscles work a little differently and are great ways to change things up.

Fast: Don’t just stroll along on your workout walk. You will not get much out of a slow walk. Pick up the pace and go as fast as you can handle. As your body gets better and better with dealing with regular workouts, you can pick up the pace or add a little more distance

Heart monitor & pedometer: These help you know if you are actually getting a good workout. You can see if your heart rate is just a little elevated that you are walking at a good pace. If you wear a pedometer, you can make sure you get at least 1,000 steps per day which is a great motivating tool in getting up more active on a daily basis.

Buddy: Find a walking buddy. It is easier to get yourself motivated when you are going walking with a friend. For example, I would never go hiking by myself, but a group of us women from work plan at least once or twice a week to meet at a trail for our hiking adventure. When you have a friend or group of friends to go with, it is more fun and you are more likely to stick with it!

Charity walk: There seem to always be charity walk/runs going on. See about signing up for one to walk in. This is a great motivator to improve your fitness level so you are ready for the event and a great way to support a charity of your choosing.

Cool down/stretching: Every workout, including walking, needs a cool down. This can be 3-5 minutes long and can consist of your walking at your beloved stroll pace and some stretching. This is very important because it is what helps bring your body back to its normal state and will help prevent injuries.

Don’t forget that while walking can be a big part of your weight loss program, you still should have fun!

Make walking fun and do what you enjoy. I prefer to choose places to go hike that have lots of interesting things in nature to see. Figure out what works for you that will help you enjoy your time of getting healthy

Name the easiest tip from the top 12 that you could add to your weight loss program. Leave your answer in a comment below.

Ask Amber: Can I exercise during Pregnancy?

For today’s post I am going to my “mailbag” and answering a question from one of my readers! The question for today is all about exercising during pregnancy!

Question:
My mother and aunt told me to stop exercising now that I am pregnant because pregnant women are supposed to take it easy and shouldn’t exercise, but my doctor recommended that I keep active. So, is it okay to exercise during pregnancy?
~ Melanie C, Michigan.

Amber’s Answer:
This is a very common question that I get. Back in the 1950s and 1960s, doctors told pregnant women they should walk no more than 1 mile per day and to rest for the duration of the pregnancy. I think I would go crazy being expected to sit around all day for 9 months! Doctors at that time were concerned that exercise caused birth defects and miscarriages but research has since contradicted this. Since the 1960s there has been hundreds of research studies conducted that have shown the many benefits exercise has for the pregnant woman. Thankfully we are no longer expected to lie in bed for 9 months and are able to still engage in many of the activities that we could do pre-pregnancy.

There numerous benefits of exercising during pregnancy include:

• Decrease in pain during contractions
• Decrease in pregnancy discomfort
• 75% less chance of C-Section due to complications
• 35% less need for pain medications during labor
• 55% less need for pitocin
• 75% less chance of maternal exhaustion during labor
• Decrease time in labor
• Decrease mom’s risk of complications
• Improve sleep
• Improve energy level
• Decrease stress
• Decrease risk of postpartum depression
• Increase healthy baby development during pregnancy
• Improve nutrient delivery and removal of toxins to and from baby
• Improve post pregnancy recovery
• And many more! 

I have to issue a word of caution. It is still crucial to get clearance from your doctor or midwife before exercising to make sure your pregnancy is healthy enough for exercise.

When you do get the “all clear” from your doctor or midwife, be sure to exercise in a well ventilated room and to stay hydrated. A good rule of thumb is to drink a cup (8oz) of water for every 15 minutes of exercise. Oh, it might be smart to workout in a gym, your home, or in a park where you are always close to a bathroom.

There are so many great benefits of exercise during pregnancy that you are probably ready to just get out there and get moving! These benefits are great motivating factors; that’s for sure! However, it is very important that you don’t exercise during pregnancy and talk to your doctor or midwife if you have any of the following conditions:

• Ruptured membranes
• Premature labor
• Persisitent bleeding after 12 weeks
• Poor fetal growth
• Multiple-birth pregnancy
• A history of 3 or more miscarriages
• A history of preterm labor
• Dilated cervix
• Pregnancy-induced hypertension

Finally, when you do start exercising while you are pregnant, you must watch for these danger signs and seek your healthcare provider if any of these develop:

• Pain
• Excessive fatigue
• Overheating
• Dehydration
• Contractions
• Dizziness
• Dyspnea
• Headache
• Increase in leg swelling
• Muscle weakness
• Vaginal bleeding/leaking of amniotic fluid
• You can’t feel your baby moving

In summary, you can exercise during pregnancy and there are a ton of benefits to exercising during this special time. However, it is more important than ever to have the permission of your doctor or midwife and that you listen to your body and stop exercising if you experience any discomforts. Enjoy the special time of your pregnancy!

Next Steps:

• Leave me a comment below and let me know what you think about these benefits, if you are going to exercise during pregnancy, and what type of exercising you will be doing during pregnancy.
• Share this post with your girlfriends JGet Clearance from your doctor or midwife to exercise and start working with a personal trainer who is certified in pre/postnatal exercise.
• Enjoy your healthy and fit pregnancy!

The No Workout Solution: Get Sporty!

In the longevity hotspots around the world, people stay healthy and fit just through the daily work they must do.
I don’t know about you, but my work puts me behind the desk most of the day.

Since I started doing this, I can definitely see how people can gain weight so easily in our culture if they don’t try to be active when they are not working!

I also have stayed active and fit by getting a little SPORTY!

We all have heard we need to be active on a regular basis at least a thousand times. I am not here to drill you into shape like on the biggest loser, because who likes working out? NOT ME!

The key to getting healthy and fit is to find an activity you enjoy that will get you up and moving!

Growing up in the US, thousands of kids participate in sports. I played basketball and softball through high school. There are a lot of professional sports out there with tons of fans too! So with so much put into sports, how come the obesity rate is steadily climbing each year?

I believe this has a lot to do with so many of us adults, when we get out into the work force, get busy and quit playing those sports of our youth and instead, become mainly fans to our kids and also to professional athletes. Where does this lead us? It leads us to a more sedentary lifestyle and the continual weight gain as we age.

We do get busy in this culture and when we think about losing weight or getting fit, we think we must workout Jillian Michaels style! Don’t get me wrong, I have enjoyed a few of her workout videos, but true and lasting exercise comes with activities we actually enjoy.

This does not have to come from slaving away in the gym or running forever when we hate doing these activities.

We need to get back to the sports philosophy to leading an active lifestyle by following the example not just the healthy people from those longevity hotspots, but also from our own kids!

Did you participate in any activities that made you exercise when you were younger? What are some activities that you enjoy?

I have come up with 7 different sports that you can participate in at any age! Adults don’t need to give up the FUN EXERCISE! The following are adult tested and the kid in you approved!

1. Tennis: this is a great full body workout that incorporates aerobic exercise with strength building movements for legs, arms, and abs!

2. Hiking: recently my hubby and I started hiking up some of the “mountains” here in the desert that are really rocky and is hard going. We have yet to make it to the top, but we will get there! Nothing motivates more than having a goal! All I can say about hiking is the next day my legs, abs, and glutes hurt!

3. Rock Climbing: this is a great arm and leg strengthening sport!

4. Dancing: there is a reason dancers have nice toned bodies! Dancing is a great aerobic exercise that works the entire body!

5. Swimming: this sport also works both arms and legs and is great for people who have painful joints because it isn’t weight-bearing!

6. Kayaking: my new favorite activity! You will definitely feel the ‘burn’ if you are new to using these muscles. Your arms and abs will get toned in no time!

7. Bowling: bowling? Yes! Bowling is great full body workout if you are not messing around the whole time. Stay focused but enjoy yourself and you will notice some soreness in your arms, shoulders, glutes and abs!


Question of the day:
Do you have a favorite activity that you used to participate in that you truly enjoyed? Out of the list above, what do you think you would enjoy doing to keep you active and fit? Leave your answer below as a comment…