The BLAST900 Life

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Eat for two, BLAST for two!  It’s totally safe to exercise while you’re pregnant.  Obviously crunches are out of the question, but you can do most of the exercises. According to BabyCenter.com: Exercise does wonders during pregnancy. It boosts mood, improves sleep, and reduces pregnancy aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby’s born.The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby. The article goes on to list the best kinds of exercises for pregnant women: Cardiovascular work Swimming Low-impact Aerobics Weight training Stretching Yoga Dancing You knock out 4 out of 7 in one BLAST class :)

Eat for two, BLAST for two!  It’s totally safe to exercise while you’re pregnant.  Obviously crunches are out of the question, but you can do most of the exercises.

According to BabyCenter.com:

Exercise does wonders during pregnancy. It boosts mood, improves sleep, and reduces pregnancy aches and pains. It also prepares you for childbirth by strengthening muscles and building endurance, and makes it much easier to get back in shape after your baby’s born.

The ideal workout gets your heart pumping, keeps you limber, manages weight gain, and prepares your muscles without causing undue physical stress for you or the baby.

The article goes on to list the best kinds of exercises for pregnant women:

  • Cardiovascular work
  • Swimming
  • Low-impact Aerobics
  • Weight training
  • Stretching
  • Yoga
  • Dancing

You knock out 4 out of 7 in one BLAST class :)

Just because you’re crazed by the holiday or you’re traveling doesn’t mean you should/can/make excuses to give up exercising.  We know it can be challenging to get to the gym so Bri has made this video of warm up exercises to get your body and mind motivated to do something active.

This video follows our post from last week about the importance of warming up.  Warming up makes the workout much less painful for several reasons.

So don’t listen to your excuses, watch the video, and get moving!

It’s Time.  You NEED to get a heart rate monitor. Yes, it’s that time.  We have been telling you this for a while now, and you’ve brushed us off.  But it’s about to be necessary for a BLAST class as we will be teaching ZONE classes.  So instead of using numbers to guide you in a general direction, each class will be customized to YOUR body, YOUR heart, YOUR limits.  Don’t miss out, don’t just do the class.  You’re doing it already, might as well do it right, burn more calories, get stronger, feel better! Set up an appointment with Rich and we’ll hook up your heart rate monitor so it’s set for your body, not the National Average that you are already WAY above. Then, if you want in on the true secret of WORKING OUT LESS and BURNING MORE FAT, you’ll go see Hilary for your free nutrition consultation.  We’re giving you the tools, USE THEM!!!  As Missi always says, “Take advantage of us!”

It’s Time.  You NEED to get a heart rate monitor. Yes, it’s that time. 

We have been telling you this for a while now, and you’ve brushed us off.  But it’s about to be necessary for a BLAST class as we will be teaching ZONE classes.  So instead of using numbers to guide you in a general direction, each class will be customized to YOUR body, YOUR heart, YOUR limits. 

Don’t miss out, don’t just do the class.  You’re doing it already, might as well do it right, burn more calories, get stronger, feel better!

Set up an appointment with Rich and we’ll hook up your heart rate monitor so it’s set for your body, not the National Average that you are already WAY above.

Then, if you want in on the true secret of WORKING OUT LESS and BURNING MORE FAT, you’ll go see Hilary for your free nutrition consultation. 

We’re giving you the tools, USE THEM!!!  As Missi always says, “Take advantage of us!”

Nathan’s pushing the big boy weights!  We think you can do it too.  No, not 20 pounds, but something heavier than what you usually pick up. This week your challenge is pick up a heavier set of weights to get outside your comfort zone and tear apart those muscles.  Remember, if you’re not sore the next day, you’re not getting stronger or toning. The heavier weight will also help keep your heart rate up while you are on the floor. TWO THINGS TO REMEMBER: Go slower if you need to.  Form is your primary concern, so feel free to slow down the pace of your exercise when using heavier weight. You can always drop down in weight.  When your muscles are on fire, drop the heavy weights and grab something lighter.

Nathan’s pushing the big boy weights!  We think you can do it too.  No, not 20 pounds, but something heavier than what you usually pick up.

This week your challenge is pick up a heavier set of weights to get outside your comfort zone and tear apart those muscles.  Remember, if you’re not sore the next day, you’re not getting stronger or toning.

The heavier weight will also help keep your heart rate up while you are on the floor.

TWO THINGS TO REMEMBER:

  1. Go slower if you need to.  Form is your primary concern, so feel free to slow down the pace of your exercise when using heavier weight.
  2. You can always drop down in weight.  When your muscles are on fire, drop the heavy weights and grab something lighter.
We BLAST just like you do! Always pushing our limits to get stronger. Nathan gave us quite a workout last week. You can’t really tell, but we’re smiling through the struggle :) Just want to point this out: see how low Bri squats and keeps her chest high. Try that in your next class. You’ll feel the difference, I promise.

We BLAST just like you do! Always pushing our limits to get stronger.

Nathan gave us quite a workout last week. You can’t really tell, but we’re smiling through the struggle :)

Just want to point this out: see how low Bri squats and keeps her chest high. Try that in your next class. You’ll feel the difference, I promise.

Here is our awesome client John and his new team before they start their first day of training at North Western Mutual! The company’s theme this year is “Go the distance”!  John might not know this but another employee of his came in for class yesterday and said his moto to his employees is “When you feel like you’re dying get back on the pony and keep riding”!! He uses Blast as a metaphor of the work ethic he expects! Luckily everyone got through their first Blast class.. never quit.. and still managed to smile for this picture! Cheers to the future of North Western Mutual!!!

Here is our awesome client John and his new team before they start their first day of training at North Western Mutual! The company’s theme this year is “Go the distance”!  John might not know this but another employee of his came in for class yesterday and said his moto to his employees is “When you feel like you’re dying get back on the pony and keep riding”!! He uses Blast as a metaphor of the work ethic he expects! Luckily everyone got through their first Blast class.. never quit.. and still managed to smile for this picture! Cheers to the future of North Western Mutual!!!

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BUILD MUSCLE                                       BURN FAT

FAT BURNING 101 THE MOST EFFECTIVE WAY TO DO IT!

When a person wants a flatter stomach, they usually think about doing sit-ups. If you want to tighten up the butt, you have to do squats and lunges. Don’t forget about side bends for melting away those love handles. The truth of the matter is that these exercises have absolutely no effect on the fat stored in this area!

Once you start losing fat, the body will start breaking down stored fat from all over the body. Everything starts to shrink at the same time. This is another reason why we don’t see weight loss results as quickly as we would like. When you look in the mirror every day, it is difficult to notice small decreases in body fat from all over the body.

One more thing to consider is that no one has control over where their body pulls stored fat from. Some people are shaped like pears, others like apples. Some people have bellies while others keep their junk in the trunk. This gives you an idea of where they happen to store their fat.

If you really want to target those hard to hit areas, you should apply the 50/50 rule to your training routine. There is a layer of fat located on top of the muscle and just underneath the skin. This is what trainers pinch when you have your body fat tested……everyone’s favorite! In order to minimize the fat and see the muscle, you must burn the fat off the top and grow the muscle underneath. They will meet each other halfway and produce that lean, sexy look we are all going for!

Burning the fat off of the top has more to do with cardiovascular training and nutrition. Building the muscle underneath has more to do with resistance training. If you stay focused and disciplined on both sides, you will see results much faster!