|Posted on January 25, 2014 at 9:15 PM||comments (18)|
Justin Rundle, and his wife Jessica, together form Team RundleFit, the brand behind the new Workout Anywhere exercise system. Their program provides clients with the ability to workout without dedicating a large block of time, and also allows clients to workout on their terms wherever they are. As a fitness professional I was eager to sit down with Team RundleFit to ask exactly what makes their workouts so special.
Q. What is the purpose of Workout Anywhere?
A. The goal of Workout Anywhere is to provide an affordable, transportable and highly effective-truly all-level-fitness and nutrition program for busy people and others intimidated by the gym. We wanted our all-purpose minimal to no equipment program to be accessible to as many people as possible, and that is why we turned our wildly popular boot camp style workouts into an online Workout Anywhere training system-accessible through mobile phones, tablets, computers and televisions-no more old school DVD's.
Q. How long do your workouts take?
A. On average our workouts last from 15 to 25 minutes. We do have some that are in eight minute formats known as 8 Minute Meltdowns, and others that range a little bit longer then 30 minutes. We also provide workout add-ons like our exclusive Four Minute Total Core Training workouts, fitness challenges and stretch/ foam roll exercises.
Q. What is H.I.I.T. and why is it an effective method of exercise?
A. H.I.I.T. stands for high intensity interval training and is one of the main principles to our workout program, due to its scientifically proven nature to burn body fat more efficiently and effectively then typical L.I.S.S.-low intensity, steady state-cardiovascular activity, like spending hours on the treadmill, bike, elliptical or stair master. Although one can use H.I.I.T. on typical cardio equipment, it's best used within metabolic conditioning circuits that consist of total body strength training exercises, core, conditioning, plyometric and agility drills. Basically, H.I.I.T. style workouts involve short bursts of energy followed by bouts of rest or lower intensity. However, high intensity interval training does not necessarily mean high impact. For true beginners, we modify movements, pace and intensity to the appropriate fitness level.
Q. What type of person can benefit most from these workouts?
A. Honestly, anyone can benefit from our training program. We've had great feedback and results from advanced athletes using our Beast Mode level, and wonderful results from our intermediate and true beginner training journeys. Overall, people love our workout style and say it's the best workout they have ever had. If we were to break it down into who can utilize our system to it's full potential, that would be busy mothers, working professionals, true beginners, and those intimidated by the gym scene.
For busy moms and working professionals, time is of the essence and rarely do these people have hours to spend at a gym. In contrast, they need an effective fitness solution that works with a minimal time and equipment commitment. From our current client base, we have professionals doing our 15 minute fat burning routines at work-thanks to mobile technology and affordable/transportable equipment routines or our body weight only routines-and busy mothers who need a fitness outlet that works with their schedule.
In addition, no program has made personal training and home workouts more accessible and realistic towards true beginners. We were one of the first to gear a specific training program towards true beginners and those intimidated by the gym scene. We have a number of users who started with our beginner level and have already progressed to the intermediate fitness level.
Q. Where is the craziest place you've had a client workout?
A. The craziest place a client of ours has worked out was on a pirate ship, another in the airport. It was more of a joke, but some of our clients have sent in pictures doing push-ups on a pirate ship and dips at the airport.
Q. Why should someone use Workout Anywhere over another platform like CrossFit?
A. Workout Anywhere is unique in the fact that one can do it from home, on the road, at work or outdoors. Some exercisers don't like group settings or gyms, or cannot justify the time to add an additional commute to their schedule. CrossFit uses metabolic conditioning principles like we do, however, it also incorporates olympic and power lifts as part of its core design, while our program mainly uses body weight exercises. We recommend the suspension trainer because it's a phenomenal piece of equipment that manipulates one's body into the most basic or advanced exercise. But overall, we are a weight free program, unless you consider a medicine ball a weight.
Q. What sort of diet do you encourage clients to eat under your system?
A. One of the main goals for the Workout Anywhere training system is to create healthy lifestyles over fitness highlights. To do this, we have to treat fitness and nutrition with an all-level approach towards our member's health needs. Depending on where one is at with their current nutrition, we start members off with the nutrition basics or graduate them towards our healthier substitutions, clean eating, Paleo or Vegan lifestyle options-for those adopting a meat free life plan. We support our meal plans with RundleFit approved recipes, coaching and custom options.
Q. How long should it take to see results with Workout Anywhere?
A. When members use our 7 Day Detox-whole food diet, not a liquid cleanse or fast-along with our exercise program, we have had immediate results. However, the detox is optional and is only for those who promise to commit to a lifestyle diet post-detox. It is not meant to be used as one of our lifestyle plans, because it's sole purpose is to give one's metabolism a jump start. However, those who commit to a lifestyle plan and our exercise routine see results within the first week and consistently there on as long as they follow the programming. There are no guarantees for free styling off of our program.
Q. What if a client only has 5 minutes, can they still do your workouts?
A. They could do our dynamic warm-up or Four Minute Total Core training session. Some activity is better then no activity, and these videos will make the most of five minutes-for most beginners our warm-up serves as the perfect introductory total body workout.
Q. If there was one exercise, only one, you could tell clients to do, what would be most beneficial?
A. For advanced members, the most beneficial exercise one can do is the Burpee. It's literally one of the most effective total body strength and conditioning exercises one can do. One could literarily do a whole workout of nothing but Burpees and would have recruited all major muscle groups, while taking their aerobic capacity to a whole new level. I know this is also one of the most hated exercises and there are those who claim they have no Burpee routines, but the Burpee works every time.
For beginners, the body weight squat is one of the best exercises one can use to improve their fitness level. Whether one needs a bench, or sturdy chair to sit back on, or already has good technique, the squat recruits the biggest muscle groups in the body and core for an all-purpose strength training exercise. Plus, once mastered, the squat lays the foundation for most total body exercises.
Thanks, Justin and Jessica, for your time. For those looking to Workout Anywhere, you can join Team RundleFit on their website full of great tips and instructional videos.
|Posted on January 26, 2013 at 4:55 PM||comments (3)|
In terms of your fitness, the body and mind work together on two separate planes. Just like most relationships, the bond between your physical and mental state during a workout will have riffs, but also, a harmonious productivity at times. More than likely, in the dumps of your workout--when your mind feels as there is nothing left to give--your body will still have more. In this moment, when your body and mind divorce, your true capacity for pain will be revealed. On the other side of that pain will be your true physical strength, and mental ability to tell the body to toughen up.
When you are struggling with a workout, it can be extremely hard to differentiate between whether the body or mind is bringing you down. Regardless of which it is doesn't matter; what does, however, is whether you have the ability to coerce yourself to keep going. In order to do so, use your powers of persuasion to talk your mind into making the body do one more squat, two more minutes on the treadmill, or three more pushups. If not, then walk away and try again tomorrow.
In the dark trenches of a tough workout, it is almost guaranteed that negative thoughts are going to pop-up. Whether it’s an unexplained hatred for the person that merely glanced at you while doing deadlifts, or something personal bugging you from earlier in the day, disregarding and subsequently turning those thoughts around, is key to getting through your workout with positivity and without taking someone's head off.
Positive thoughts most certainty create positive emotions, so when you notice your mental state heading toward Negative Town, flip a U Turn back to Positivity. Instead of thinking that everyone looking at you is meaning disrespect, tell yourself they are admirers, and instead of thinking your body is done, move forward with cautious fervor. The next thing you know, your workout will be over and you will have proved your body/mind wrong.
How do you pick yourself up during a tough workout. Let's here from you in the comments below...
|Posted on January 19, 2013 at 3:15 PM||comments (1)|
Undoubtedly, Valentine’s Day is all about the candy, champagne, and calorie-craving dinner. Although, those delicacies are for the traditionalists, so why not mix it up a little this year? Sure, go ahead and plan all that lovey-dovey stuff for the evening, but find something meaningful that you and your romantic interest can do earlier in the day. Perhaps something that shows you care about the other person’s well-being. Maybe something that shows commitment and dedication. And best of all, something that will bring the two of you together and show what the other is made of with perseverance to get through a difficult task. Do you see where this is going yet?
Here are a couple ideas to get you started on a great workout date this Valentine’s Day:
Tackling a nature trail can be both a short romantic getaway and a heart healthy form of exercise. Mix that with some gorgeous scenery and you are sure to find a mutually enjoyable Valentine’s Day ritual.
Relationships are all about compromise and while most guys may find that group fitness classes are primarily for females; these men may be surprised at how physically taxing such classes can be. As a heavy-lifter, I remember taking my first group fitness class and being blown away at how lop-sided my conditioning was—there is nothing quite as humbling as having a middle-aged housewife running circles around you in your twenties. Plain and simple, group fitness classes are one of the best Valentine’s Day workouts. Doing so, shows commitment, compromise, and for the guys, maybe a little humility.
Just as taking a group fitness class can show compromise on the guy’s part, doing a little resistance training can certainly return the favor on the female end. Don’t worry ladies, no one is asking you to bench press 400 pounds grunting like an overgrown grizzly bear during mating season. Maybe just try out some light dumbbell presses and if you are feeling kind, let your guy show you some exercises that you probably already know.
Well, I wish you and your significant other a romantic Valentine’s Day workout regardless of which exercise endeavor you decide to take on. Look at it this way, if you do decide to do so, and I am hoping such is the case, you can pretty much throw all the champagne and See’s inhibitions out the window, at least for one night.
Have other Valentine's workout ideas? Share them in the comments below...
|Posted on September 8, 2012 at 3:05 PM||comments (0)|
The purpose of this post is to highlight a few healthy foods that you more than likely have in your kitchen at this given moment. Even if you have nothing else in your fridge, pantry or cupboards, you likely have the following foods hidden among the outcasts of your “rainy day” food supply. One disclaimer before we jump into talking about these bare-essential wonders: although they are healthy, eating them alone may not be the best idea. So, in other words, you may want to go buy some additional food for your house before you rely solely on these items for nutrition.
Who doesn't at least have a few cloves of garlic scattered around his or her kitchen? While we all know garlic is a "no-no" when going on a date, and apparently is Dracula's kryptonite (or something like that), believe it or not, the potent bulb actually has a bit more substance to it. Garlic is a great source of manganese and vitamin-c, which are incredibly helpful in fighting off those free radicals that often make us sick. Garlic also helps to maintain healthy immune function whether we are fighting a cold or not. In addition, Garlic is a great source of B vitamins, as well as, minerals like iron, copper, calcium and phosphorus.
There are many ways to get your fix of garlic. Integrative medicine guru, Dr. Andrew Weil recommends eating garlic raw for its anti-viral properties, among other benefits. Given this may be a bit harsh for some, garlic can also be used in a variety of cooked dishes. Personally, I start off most of my cooking with a few cloves of garlic. For me, it would be a little weird not to cook a veggie scramble in the morning, or seared shrimp in the evening without some garlic to spice it up. And you can always brush your teeth after!
Apple Cider Vinegar
Besides gargling for sore throats, apple cider vinegar has many healthy advantages. Perhaps, most notably, it has both anti-viral and antibiotic properties, which make it great to sip on (or shoot) when you are sick. For many of us with an old bottle of this stuff sitting in the back of our pantry, apple cider vinegar can also be used for cooking. A splash in a stir-fry, or topped on a kale salad, not only adds flavor to a dish without costly calories; it provides many great health benefits, including added potassium, clearer skin, improved digestion, and a more alkalized system.
If you do not have a couple lemons rolling round your countertops, that next trip to the grocery store must be a bit overdue. The thing I most love about lemons is there versatility. Perhaps most advantageous about the tree fruit, is how citrus provides an alkalizing effect on your body. While most people think of lemon as acidic (which it is), ingesting the sour juice actually has an opposite influence on our system. While it can be hard to tell, managing your body's pH level is something that many people don't think to do. What's more, if the body is overly acidic, it can mean serious health problems, especially digestive. The best way to check this is to buy a pack of pH testing strips and add a little urine or saliva. I know, I know, fun stuff! Or if you would just rather jump straight to treatment, grab half of one of those lemons decorating your kitchen table, squeeze it into a glass of water and drink it first thing in every morning before you eat breakfast. Your body will be thankful, trust me!
I'm sure not everybody likes tuna, but most of us likely have at least one can stacked on top of all the other stocked goods saved for a disaster or the holiday food drive. Tuna fish can be a bit controversial due to rumors of high mercury, however, tuna light in the can is a safe bet. As far as food laying around your kitchen goes, tuna is about as good of a protein source as you are going to get without worrying about high fat content and other potentially negative properties.
|Posted on April 20, 2012 at 11:20 PM||comments (0)|
Lately there has been a good amount of confusion swirling around certain foods that potentially leave eaters thinking they are healthy, when in fact, the opposite is true. The following are a few closely related, yet frequently mistaken foods. They are in many ways the Dr. Jekyll and Mr. Hyde of food - one is genuinely healthy, the other only seems so. There's a difference between...
Whole Wheat and Whole Grain
These two food twins - separated at birth - are among the most widely confused for each other. I can't tell you how many people I come across that say, "This bread is much healthier, its whole wheat," or "I just had a sandwich on whole wheat, aren't I healthy?" No one likes to rain of a good parade, but healthy whole-wheat parades are, unfortunately an illusion. In almost every way whole wheat is just the same as sourdough, ciabatta, or any type of white bread - none are proven to be healthier. They all have one primary commonality - their grains are not intact. When it comes to eating bread - Whole GRAINS are an essential part. Some bread companies will even say they are whole grain, or misleadingly use the word "grain." The healthiest loaf of bread is the one that has visable WHOLE and intact grains on and inside it. Remember this the next time you enjoy a slice of your favorite bread - whole grain is a must!
Some rights reserved (c) Itinerant Tightwad
Almond Butter and Peanut Butter
Although both peanut butter and almond butter can be considered healthy under the right circumstances, almond butter is always a better option, in my opinion. Many types of peanut butter, including Skippy and Jif, have hydrogenated oils and other harmful ingredients that you really do not want to mess with. Additionally, all peanut butters often carry a potentially harmful carcinogen, called Aflatoxin. Although almond butter can be a bit pricey, your health is always worth the extra dollar or two.
Some rights reserved (c) domnit
Cow's Milk and Coconut Milk
Did you know that humans are the only mammals that continue to drink milk after infancy? In my opinion, drinking milk as an adult is entirely unnecessary, I wouldn't go so far as to call it harmful, but there are certainly better options. Anyone who says you won't get enough calcium or protein if you rid your diet of milk, is full of it! Look at all the lactose-intolerant people, have they withered away and died on us? Nope. In fact, they are probably better off with their involuntary diet change. Alternatives to cow's milk like almond milk and coconut milk are just as nutritious (if not more so) and feature significantly less calories per service.
Cow's Milk (fat-free) - 90 calories per 8 oz serving
Almond Milk (unsweetened) - 35 calories per 8 oz serving
Coconut Milk (unsweetened) - 60 calories per 8 oz serving
|Posted on April 7, 2012 at 10:00 PM||comments (0)|
Admittedly I use to be one of the many people that still think that low calorie foods are automatically healthier than high calorie options. Truth is: the line between low calorie food and a healthy diet is pretty transparent. With that said, there are numerous nutritional examples of high calorie food that is much more beneficial to the body than a low calorie counterpart.
More Than One Way to Lose Fat
Obviously, eating significantly lower calories will result in fat loss, but doing so, can also contribute to various nutritional deficiencies. By far the most strategic method of losing fat is to consume fewer calories, or burn higher amounts, or both. Having said that, simply eating low calorie snacks all the time is not a healthy choice. Neither is constantly consuming timely low calorie foods. Many low calorie food options are (1) either deprived of valuable nutrients, or (2) never had them to begin with. You can search out all the low calorie recipes you want, but in reality they likely won't be healthier than smaller portions of higher calorie, more nutritious food options. Even if low calorie food does help you lose belly fat fast there is no healthy guarantee. A good-looking body doesn't always coincide with a healthy one. How we look on the outside can be completely different than how we look and feel on the inside.
Photo Credit: Emilian Robert Vicol
If you are looking for diets that work or even simple dieting tips, I would focus more on lower portions, not lower calorie foods. For instance, avocados are one of the most nutrient dense, high calorie healthy foods that someone can consume. They have lots of useful monounsaturated fat, and believe it or not, avocados have more potassium than the high calorie fruit, banana. Avocados also have a long list of other nutritional necessities, including B vitamins. The point is (purely hypothetical): if you had to pick between eating only avocados all day, or eating low calorie crackers, I would definitely suggest you choose the higher calorie avocado, but perhaps in a restricted amount if you are concerned about your figure.
Of course, there are exceptions - high calorie drinks (generally mixed with alcohol), like juice from concentrate and various dishes, like pizza are not necessarily healthier than lower calorie options; no matter what portions they are consumed in. If you are going to indulge in high calorie treats like those, I recommend also indulging in some high calorie burning exercises.
|Posted on March 17, 2012 at 2:05 AM||comments (0)|
This time of year is full of exercise plateaus. Back in January, you likely set your New Year's Resolution, since then, you have made solid progress. Perhaps, you have dropped three to four dress sizes, or lost 10-15 pounds. These are accomplishments to be proud of; some people only make it so far. The difference in you, is you're going to keep moving. Instead of retreating to the couch with five slices of pizza on your lap, you are going to stick with your workouts, continue to eat consciously, and most importantly be kind to your body. Whenever you get stuck in a weight loss rut, simply remember those people that give up rather easily; maybe they are a friend, or coworker. Those frequent forfeiters are now in your rearview and the distance is only increasing.
Three Quick Tips For Continued Results
• Do Something Healthy Everyday
I am a firm believe that "anything is better than nothing" in regards to your health. We all have our "cheat" days and our habitual vices, but that doesn't mean we can't be good to our bodies. Hopefully, you live a very healthy lifestyle, but even if you don't, try doing one NEW healthy thing everyday. Whether it’s eating a healthy meal after your usual morning run, or going to the gym after a successful day of eating organic, unprocessed foods. What’s more, a healthy improvement like giving up cigarettes, or limiting your consumption of alcohol is just about the healthiest improvement you can make in your day.
• Stay Consistent
Consistency is the key to continued results. Sure, if you do the exact same workout and eat the exact same food everyday, you won't be optimizing your results and will likely Go Insane. But there is still something to be said for grinding it out. If you workout four times a week, that is great, try to do so every week. Having a healthy week directly followed by one with no workouts and binge eating, will obviously negate the previous success. Your goal should be to think small in the moment, but do so everyday. In other words, if your mission is to cut red meat out of your diet one day a week, make that your mission every week.
• Use Your Progress as Motivation
If for one reason or another you feel the results simply are not happening like they once were, or maybe you're just tired and need break from your healthy lifestyle for a bit, step back for a few days. Don't workout at all, go eat a your favorite "fatty" meal and top it off with a hand full of cookies for dessert. In the long run, one day, or even week of "cheating" is not going to matter. What truly matters is whether you get back into gear. When it's time to do so, take a look at your progress pictures - if you can honestly look at them and say:
"I don't care if I look like that again, I am perfectly content being fat and unhealthy!"
Then, go ahead and grab another hand full of cookies. BUT if you want to look even better than the progress you've made, and certainly better than when you first started, grab your gym bag, lace up your cross trainers and get your butt in GEAR!
|Posted on March 12, 2012 at 12:05 AM||comments (0)|
For those working a long day, lunch may be the meal that suffers. It may be a problem of improper nutrition, or perhaps even it is the meal that gets skipped regularly. It’s hard to imagine anyone not wanting to enjoy a delicious lunchtime meal. Which leads me to believe it’s not a lack of desire that negatively effects lunch.
Whether you work 20 or 80 hours a week, there is no doubt work takes up a significant amount of your time. Surely you have more pressing things to do than think about what you’re going to eat for lunch tomorrow. All things considered, having lunch on the job can be difficult to maneuver, but with a little foresight and a few minutes of preparation, encouraging changes can be made.
1. A Little Preparation Goes a Long Way
A few minutes of meal preparation the night before, or the morning prior to work, can be the difference between keeping to a healthy diet, and resorting to a desperation double cheeseburger on a whim. Enjoying a homemade lunch at the office simply requires making your favorite healthy food ahead of time. Simple acts like mixing a quinoa salad, or packing a whole-grain sandwich are much healthier than any fast-food option. What’s more, pairing a complex carbohydrate and lean protein with a healthy and savory dressing can really boost energy levels and self-efficacy for a long workday.
2. Pack a Snack
Bringing a snack along with your lunch to work is a helpful practice as well. A small portion of food on your daily trek can provide a boost when in need. Something small, yet nutritious, like almonds, or local produce, are perfect bites during a long client meeting, trip out of the office, or bumper-to-bumper traffic.
3. Preserve Your Food
With your food already prepared, it will likely go uneaten for several hours. This is a potential problem – wilted salads and soggy sandwiches are far from enjoyable. Personally, I like to use an ice pack and soft cooler, or the office refrigerator to preserve my food. If you need to heat your food, make sure to utilize the office kitchen if there is one; if not, I advise preparing food that is best enjoyed cold, like a pasta salad.
4. Find a Healthy Grocery Store
In a pinch, instead of running to Burger King, use the same effort to search out a local grocery store with an organic salad bar, or healthy deli. Doing so can be a nutritious lunchtime stop. The amenities of a healthy grocery store usually offer salad varieties, or calorie conscious wraps – far more healthy than any menu item at a fast-food place. Healthy grocery stores also stock food for specialty diets for those who are vegan, lactose intolerant and gluten sensitive. Not to mention, such a trip to the grocery store gets you out of the office. Can’t be mad about that.
5. Find a Healthy Cafe
Healthy and reliable restaurants can be scarce, but like a healthy grocery store, most areas have at least one. With that said, there is a certain amount of trust that should be established with a restaurant (chain or local) before one can give it a healthy stamp.
|Posted on March 7, 2012 at 8:00 PM||comments (0)|
Much of exercise is very uncertain, but there is comfort to be found in the unknown. We do our best to keep tabs on everything from calories to cadence on our favorite cardio device. I will be the first to admit, having a measure of your progress made during exercise is invaluable. If you were barely able to run a mile without stopping three months ago, now you're storming through three like some four-legged graceful creature coasting over the African Plains, there is no substitute for measuring that progression. With that acknowledgement, it's also important to detach yourself from time to time. DON’T MEASURE, JUST SWEAT. It's like using your cell phone--it's use is invaluable, but ditching it for an afternoon can feel conspicuously liberating. Next time, you find yourself caught up in a barrage of miles to run or pounds to lose, just forget it all. Go do what you know how to do--run, jump, bike, lift, climb, etc. You may just find the refreshment needed to run those miles or lose those pounds.
|Posted on March 5, 2012 at 12:45 AM||comments (0)|
The supplement industry is a billion dollar industry, it’s no wonder the average American spends $30 a month on supplements while some dish out hundreds. The source behind this frivaless and at times, completely useless spending are supplement companies and their pipeline of promoters and distributors. It’s pretty difficult not to come across an advertisement for a dietary supplement these days with claims of “massive weight loss.” These companies share just as much advertisement space as most other billion dollar industries. From billboards to bus banners, supplements are right in front of us everyday. Perhaps, the biggest promotion of dietary supplements comes from individuals, not corporations. Could be your average Joe at the gym telling you how “big” he got from taking an embarrassingly narcissistic sounding supplement, or it could be an “expert” recommending you try a certain product because, unbeknownst to you, she’s getting kick-backs from the company that makes it.
From a trainer’s perspective, it’s hard not to associate with supplements. They are a big part of the fitness industry and for as many corrupt and potentially harmful supplements on the market there are a handful of supplements that are trustworthy and can be beneficial. Recently I came across an article in the NY Times about the popular supplement “Jack3d” made by USPLabs. The article explains how the military is banning sales from the company on their bases and subsequently cutting any ties to the company. This comes after two soldiers died from heart attacks after taking the supplement, which contains DMAA, a dietary supplement with characteristics similar to the drug speed (an amphetamine). Consequently, USP Labs issued a Response, albeit offering very little defense.
ersonally, I think it’s important for consumers to realize the potential dangers with supplements. The dietary supplement industry is not regulated by the FDA. As one can imagine companies like USP Labs can get away with a lot. There are a few, however, that are morally responsible in creating their products. Companies like NOW and Source Naturals that make reliable supplements. You won’t find any artificial additives or unnecessary fillers in their products. Another safe supplement that I like is The Ultimate Meal.