While Trainer Anna Renderer may not look like she spends a lot of time sitting around, she is actually posted up on her laptop for a good chunk of the day writing, researching and developing upon basic principals and methodologies for people to transform their bodies and better their health.Read More
"Sometimes we only have a quick 10 minutes to get in a sweat. When that's the case, explosive moves are the way to go. Consistency and high intensity will give you the biggest bang for your bum (so to speak)!" - Julie Diamond
Julie's Quick Calorie Blast Workout
1. Jumping Jack w/8-12lb. Medicine Ball or Free Weights (20 reps)
Begin standing upright, feet shoulder-width apart and medicine ball held at your chest. Jump up, extending your legs outward and pushing the medicine ball up over your head For added difficulty, extend the medicine ball to the right on your next jump, then the left, and then back to center.
2. Squat Curl and Press with 8-12lb. Medicine Ball or Free Weights (20 reps)
Begin in squat position with free-weights at your sides or medicine ball lowered between your knees. Come to a standing position, curling your weight of choice towards your chest, then press up towards the sky.
3. Single Arm Row or Kick Back in Plank Position (15 reps on each side)
Begin in plank position. If rowing, bend your right arm lifting your weight up until your tricep is parallel with your body. If kicking back, keep right arm straight and extend weight directly behind so that your entire arm is parallel with your body. Repeat the same exercise with your left arm.
4. Squat Jump (10-15 reps)
Begin in squat position with arms extended back in airplane position. Jump vigorously upward extending arms overhead. Return to squat and repeat.
5. Backwards Lunge With Overhead Press (8-10 reps on each side)
Begin in standing position with free-weights at shoulder height or medicine ball at chest. Keeping your weight of choice in place, bend your right knee and extend your left leg backwards into a low lunge. Pushing off of your right leg, raise your left leg until your thigh is parallel with the ground (in the same movement, extend your arms overhead). Return to standing and then repeat on opposite side.
6. Burpee Push-Up (1 Minute)
Begin in standing position. Squat down towards the floor and bring your hands to touch the ground. Kick your legs backwards to find yourself briefly in high-plank. Bring your chest to the floor and back up to complete one push-up. Finally, spring up from the ground and extend your arms overhead. Repeat.
7. Triceps Dip (15 reps)
Begin in a reverse table-top with your chest reaching upward and bottom relaxed. Bend slightly at your elbows until your bottom nearly touches the floor, then push back up to starting position. Repeat.
8. Plyometric Split Lunge (15 reps on each side)
9. Bicycle Crunch (15 reps on each side)
Begin seated in boat position with your knees bent, feet off of the floor, and hands behind your head. Extend your left leg out, while bringing your left elbow towards your right knee. Return your left leg back to starting position as you extend your right leg out and bring your right elbow to touch your left knee. Continue rotating your legs and elbows back and forth while keeping our feet and shoulder blades off of the ground.*
1. Get a full 8 hours of sleep.
The absolute best thing you can do for your body is give it time to reboot. Getting a full 8 hours of sleep allows everything to rest and recharge so that you are able to take on the next day at your peak of performance.
2. Eat breakfast.
After full nights sleep, your body needs food to wake everything up and get moving again. A big, healthy breakfast provides the fuel your body requires to kick your metabolism into gear and begin your day with optimal energy!
3. Drink water.
There are so so SO many reasons to drink water - not just in the AM, but all day long (see our many reasons to DRINK UP). However, drinking water early in the morning is especially beneficial! Doing so can boost your metabolism by almost 25%. It's also an excellent way to cleanse the colin, increase the production of new cells and create overall balance throughout all of your major systems.
The best way to refuel post cardio workout is to replenish electrolytes and provide a balance of carbs and proteins. Since cardio exercise depletes our electrolytes and sugar stores from the blood and muscles, it's important to give that back to the body in moderation.
Our goal is to feed the body what's necessary to balance our blood sugars and give the cells hydration and electrolyte balance. These sugars should be in the form of complex carbs or even sugars from hearty fruits like apples, pears, or bananas. Avoid too much sugar since we only need to replenish our bodies back to balance, not over saturate the blood and muscles with sugar. This is why we also include protein in the post recovery meal or snack since protein will help rebuild the muscles post workout.
In summary remember to eat a snack or meal that has both sugars and proteins along with electrolytes for cellular hydration. Water is great but drinks like coconut water provide more potassium which will allow your body to hydrate at a cellular level. Adding lemon to your water is also another way to decrease the body's acidity post workout which will increase your recovery time.
Anna's favorite post work out snacks and meals:
- Ezekiel toast with almond butter and an apple
- 1/2 cup greek yogurt with 1/4 cup homemade granola and raisins
- Chocolate Shakeology with 1/2 frozen banana and almond milk
- Baked yam with 1 tbsp greek yogurt (tastes like sour cream) salt n pepper to taste
- Two boiled eggs, yolk removed and hummus replacing the yolk (deviled hummus egg)
For more of Anna's tips, check out her new site here!
Simply stated, trainer Anna Renderer does it all. In addition to working with Burn 60, Anna is also the Health and Fitness Host for FitSugarTV at Popsugar Fitness, a working fitness actress, and CEO of her own company. We know what you're thinking, how does she manage?! Well, that's a secret we'll likely never know. We're still trying to figure out how she found the time to sit down for this interview...
Burn 60: Where is someone likely to run into you?
Anna Renderer: Coral Tree Cafe, The Miss Fit Restaurant in Santa Monica, Sugarfish Sushi, Santa Monica Steps, Runyon Canyon, and Venice Beach.
B: What is your favorite splurge?
AR: Sushi, red wine, and macaroons!!
B: Do you have a current fitness obsession?
AR: Lots! Trail running, swimming, the Garmin (fitness watch), Body Language apparel, and Fitblock - a new fitness app for people to get workouts - it's the iTunes of fitness!
B: What is your best fitness tip?
AR: When strength training outside or in the gym, it's best to begin your workout with 2-3 good core exercises to work your stabilizing muscles first and then add bigger more complex movements after that.
B: What are you most passionate about?
AR: My own kids fitness company called KFIT Health. We have a great website that I would love for people to visit and join our newsletter and updated fitness education for kids! We are on a mission to end the epidemic of childhood obesity by providing fitness programs for parents, teachers, and coaches to use at home, in the classroom, or after-school programs. We are making fitness fun and functional for kids to learn the basic fundamental skills necessary to grow and live an active lifestyle. When kids learn to move and use their body at a young age, they grow confidence in their abilities to be active, they feel better, they practice healthier habits, and that carries on for a lifetime. So that is my passion along with helping the rest of our nation become a healthier population and learn more about what it means to live a fit and healthy lifestyle.
To learn more about Anna, you can follow her on Twitter and Instagram via @annarenderer, or visit her website, www.annarenderer.com. You can also catch her at the Burn 60 Fitness studio in Brentwood every Wednesday at 10:45AM and Thursday at 5:45AM.
1. Cut Calories During Happy Hour! Summer is a social time for everyone! Who doesn’t like cold refreshments with friends? Ways to cut calories when out to eat or socializing at a party: • Try a spritzer! By adding soda water to your white wine or beer, you can eliminate several unnecessary calories. • Add water! By alternating a glass of water in between your beer or wine, you will slow down on drinking that extra two or three high calorie drinks and stay hydrated instead. Not only will you eliminate a hangover from staying hydrated, you will feel ready for a great workout the next day! • Avoid the mixers! All those fancy cocktails that sound so delicious are like eating a candy bar! It’s about 250 calories of mostly sugar…so avoid them and stick to fresh ingredients for flavor such as fresh lime, lemon, mint, or berries.
2. Add variety by enjoying the outdoors and cross train with different modes of activity: In order to change your fitness, it’s important to challenge the body in different ways.
• If you tend to mix strength training and running for a workout plan (Burn 60), try a swim or bike on the alternative days. This will make a workout feel new and effective. • If you are a runner that goes on 8-10 mile runs for an average workout, try incorporating some bodyweight lunges, squats, push ups, and core exercises during your runs. This will be a light strength workout but will add variety and challenge to your routine. • Go hiking! Pick a trail with hills and that has a distance similar to or half that of an average cardio workout. Hiking challenges strength and cardiovascular endurance and you can do intervals of running and walking to add intensity. This is also a great way to spend time with friends or enjoy a date!
3. Participate in circuit training at least 2 days per week.
WHY: Circuit training gives more benefits than traditional cardio because it places a higher demand on the muscular, nervous, and metabolic systems while still emphasizing the cardiovascular benefits of traditional cardio. Circuit training will challenge your strength, coordination, reaction, heart rate, breathing rate, and overall physical demand which in essence is the goal in trying to stay lean and toned.
WHAT is Circuit Training: Performing a series of strength training exercises that challenge different muscle groups in a consistent and repetitive pattern. An example would be to perform 10 push ups followed by 15 squat jumps, 10 bench dips, 15 burpees, and 20 leg lifts. Then repeating this circuit again for about 3 sets. Burn 60 is a great form of circuit training!
Burn 60 wants to recognize a woman who exemplifies what it is to stay fit and live an active and healthy lifestyle. Helen Carver has been taking class at Burn 60 for 2 years and has recently turned 80 years old this past April 10th. She comes to class every Wednesday at 10:45am for the total body burn with Anna, before that with Stephanie and before that with Mark. Helen says she loves Burn 60, “everyone here is so nice, I love coming here to workout”. But that’s not all she does to stay fit! When I asked Helen how often she exercises she said, “7 days a week”, with a big smile on her face. Outside of Burn 60, Helen walks a steep flight of steps in the Palisades 6 days a week. She does a total of 900 steps each day! She also occasionally jogs down a canyon (near Rustic Canyon) and walks up which takes her about 1 hour to finish!
Helen has always been active. She mentions that when she first started exercising it was with Jack Lolane on TV for 30 minutes a day. She also used to run 6 miles everyday as a young woman and was a skilled tennis player. She met her husband Ralph at Riviera Tennis Club when she asked him to partner up for a co-ed tennis tournament. Ralph, who was a 3-year letterman in Basketball and 4-year letterman in Volleyball in college at Stanford was also a fantastic tennis player. A clear match if you ask me? She and her husband Ralph, now 84 years old, both started attending Burn 60 classes together after consistently attending a Body Camp in the Palisades for 1½ years. Once that body camp closed they turned to Burn 60 for their workouts. Ralph now has a personal trainer at home to stay fit but isn’t running or walking too often in order to avoid flare ups of arthritis and plantar fasciitis.
When I asked Helen what she and her husband do for fun she said, “we exercise”. It was apparent that exercise is the most enjoyable part of Helen’s whole day. Helen says, “I don’t have any aches and pains so I’m just going to keep going as long as I can”. She and Ralph also enjoy watching sports on TV! They are Stanford fans all the way and also love the Miami Heat, 49ers and now the Colts since they picked their Stanford alumni, Andrew Luck. Helen sure knows her football.
Helen is a wonderful example of how fitness and activity can lead to a long and healthy life. She is enjoying her years to the fullest because she has embraced this lifestyle. At Burn 60 Helen walks on the treadmill between 3.7 and 5.0mph and never hesitates to join in on the incline challenges. She performs her plank, push up, bench dip, TRX row, Box jumps, and more with great form and is always up for a new exercise to try.
Thank you Helen, for allowing us to dive into your life and share the secrets of your health. Keep inspiring the world to fitness!
Stretching is sometimes neglected and is usually the number one reason for injury. Two reasons people usually get injured; chronically tight muscles or overuse injuries. Burn 60 clients are more susceptible to muscle pulls during class when they have chronically tight muscles. It can be several muscles or one in particular that can cause a pulled hamstring, quadriceps, calf, or back muscle. In addition, you can perform at higher levels when you are more flexible. To avoid a pulled muscle and maximize your performance in class it is essential to stretch and increase your flexibility post workout. It's equally important to do a Dynamic Warm Up (mobility stretches) pre workout.
Take the extra 10 minutes after class to perform these few important stretches! 1. Downward Dog- Place the hands shoulder width apart and feet shoulder width apart. Lift hips towards the sky keeping the legs and back straight. Extend the heels towards the floor and lengthen the hamstrings, calves and low back. 2. Hip Flexor Stretch- Bring the left leg in a 90 degree position on the floor and right leg fully extended with just the toes on the floor. Pull belly button inward to avoid an anterior tilt of the pelvis and tighten the right glute for maximal stretch of the right hip flexor. Repeat on the other side. 3. Piriformis Stretch (figure 4 stretch, or pigeon pose)- In a seated position on the floor with the knees bent and feet flat on the floor, place your hands behind you to support your body. Bring your right ankle across your left thigh near the knee. You should feel the stretch in your hip and upper glute on the right side. Repeat on the left side. 4. Laying Trunk Rotation- Lying flat on your back, bring both knees up at 90 degrees and rotate them to the left, bringing them to the floor. Hold this stretch and repeat on the right side.
Best in Health, Anna Renderer, MS Fitness Director, Burn 60
I have an emotional relationship with both my food and my exercise! There's just no way around it! We all have emotional changes, some good days or bad days depending on life, love, job, family, or whatever. Since I eat everyday and do some form of activity everyday to stay fit, ultimately my emotions will effect my eating and fitness. Luckily my relationship is healthy with food and exercise.
How is your relationship?
EATING and EXERCISING when upset, happy, stressed, nervous, anxious, tired, bored, etc will change your behavior. Think about your behavior during these emotions and how that carries over into your diet and exercise.
If emotion is taking over your healthy diet and consistent exercise then take a few steps to get better. I would recommend trying the following:
1. Make note of what you are eating during each emotion. Sounds funny but try it! May take a while depending on how moody you are. Hahaha!
2. Write down a healthier alternative food or meal to replace some of the bad choices you make during a time of weakness. I eat ice cream when I'm tired and just want to be a slug, so i'm going to replace it with a yogurt parfait (yogurt, honey, and strawberries).
3. Take 5 deep breaths and relax before each meal! It improves your digestion which is the ultimate goal.
4. Commit to exercising especially on days that you feel depressed, stressed, or sluggish! These are the days where exercise is most needed. You release endorphins and seritonin which improve mood and you will less likely binge eat all the junk food you crave during stressful days.
Remember that your mood can sometimes take over your good judgement and healthy behavior. Fight it with all you can and don't let your MOOD limit your fitness goals!
Health and Happiness,
Anna Renderer, MS
Fitness Director, Burn 60
Here are some inside tips that I use during the Holidays! See if you can use some better judgment this Holiday season and avoid any extra weight gain!
- Snack on a big plate of veggies before going to a Christmas party or dinner. This will fill you up on the good stuff, and then you’re not starving at the dinner.
- When making a plate of food, take a smaller portion than normal and plan on maybe having seconds if you’re still hungry. Plus, this will force you to eat more slowly.
- Drink a glass of water between each glass of wine or cocktail. This makes you less hungry and less thirsty for alcohol.
- If you’re craving the sweets have just 1 of your favorites and eat slowly, enjoy it completely. If possible, eat half of it and save the other half for later to feel that your sweet tooth can get another taste but without the extra calories.
- When making a plate for dinner, fill half your plate with the good healthy stuff (veggies, fruit, salad, etc.) and the other half with a mix of your carbs and protein.
- Eat slowly during your meals to allow yourself to enjoy the meal and not overeat! It is about 15 minutes after you eat that your body feels the fullness completely. Eating slowly allows the body to feel its fullness before you’ve eaten too much.
- When tempted to have seconds, wait for at least 15 minutes after eating to make a final decision. Most likely you will feel too full by then.
- Encourage your family and friends to engage in a nice walk around the neighborhood after dinner. This helps digestion tremendously and will help burn off a couple hundred calories from dinner. If we can do it in Massachusetts 5-degree weather, SO CAN YOU!
- Exercise every day! Try and walk or run for at least 30 minutes every day. This is the best way to keep your metabolism running high and to burn hundreds of extra calories!
- Before taking a cookie, piece of chocolate, piece of pie, candy, or any sweet, make a deal with yourself…. For every one that you eat, you owe yourself 15 minutes of cardio exercise that day!
Happy Holidays! Anna Renderer, MS
Stretching is highly underutilized by human beings! So many people walk around with a hunched back, shoulders rolled forward, and low back tightness. Most have no idea that their poor posture is due to tight muscles such as chest, shoulders, hip flexors, hamstrings, glutes, and many more. Whatever your condition may be, tight muscles in those areas are making it impossible to get better. WAKE UP PEOPLE! It's time to stretch. Your body is your daily machine. It gets you to work, runs all day so that you can breathe, eat, and think. Then it works extra hard to exercise, elevate the heart rate, burn calories, and use muscle. This machine that helps you live and thrive each day needs "Tune Ups"! A "Tune Up" for the body is stretching the muscles, tendons and joints. Using a foam roller to release tightness in the muscle tissue from a build up of repetitive movement. When you neglect this "Tune Up" for months at a time, it will be like a late oil change; only hurts a new car a little, but as that car ages and continues to get late oil changes, it will begin to run poorly.
Stretching and foam rolling once a month is not good enough! Your body is your machine for life, no replacement! Lucky are some, who will get a new heart, kidney, or liver if that someday fails. There is no replacing your spinal muscles, quads, hamstrings, and gluteals. People can now replace their knees and hips, yet it is painful for many years before that happens and your quality of life is compromised. Be good to your body, it's good to you! Stretch!
Health and Happiness, Anna Renderer, MS