tone in 10

The average "gym rat" spends a solid 2-3 hours pumping iron - multiple times a week. While this is perfectly fine for those with a lot of time to kill, the majority of us simply don't have enough hours available in the day to spare that many for strength training. Lucky for us, we don't have to. In just 10 minutes we can easily tone and tighten from head to toe - burning fat and building muscle in the process! The workout below is just one of many strength training routines that can be done in a short amount of time and still provide you with maximum results. Take a brief moment out of your day and give it a try, then repeat everyday this week to really see the results!

strength circuit
strength circuit

10 Minute Strength Training Circuit

Complete each move for 1 minute. Repeat for a total of 2 sets.

1. Walkouts with a Pushup

2. Curtsy Lunges

3, Plank Mountain Climbers (fast into chest)

4. Prisoner Squat Jumps

5. Plank with Alternating Arm Reach

weekend workout: planks for days

Charlotte Planks
Charlotte Planks

Whether you're training for a marathon, working your way towards your goal weight or just prepping to sit for another 8 hours straight in an office chair, core strength is vital. Your core is your center, your stability and your starting point for fitness/ Flat abs don't just make for a sexy bikini bod, they also help to protect vital organs, ease back pain, prevent common injuries, improve posture and aid both flexibility and coordination. Luckily, it takes far less time than you may think to keep your center strong. Just five minutes a day can make all the difference - really! Crunches and sit-ups need not apply. You can get all the same benefits of a basic abdominal workout and then some with this brief, belly-sculpting PLANK workout courtesy of Trainer Charlotte Mooney!

Give this 5 minute plank workout a try 3-5x a week and see the results!

Planks For Days: 1 Minute Forearm Plank 30 Seconds Mt. Climbers 30 Seconds Twisting Mt. Climbers (opposite knee to elbow) 1 Minute Forearm Plank 30 Seconds Right Side Plank 30 Seconds Left Side Plank 1 Minute Alternating Leg Plank*

*Start by taking 15 second breaks in-between moves as needed. Within 2-3 weeks you should be able to complete the workout fluidly (break-free) in just 5 minutes!

early morning workouts: why eating before + after is a MUST

morning workout
morning workout

For those of you that workout in the early morning hours, well before you would normally have breakfast, it is important to remember that you MUST put something in your body before that workout! Not hungry? Consider this: When you wake up, your body is in fasting mode - often having gone without food for 6 hours or more. Even if it's only a liquid, adding some form of nutrients or electrolytes to your body, will maximize your efforts and keep you from feeling like you're running empty. If you do not do this, your body will assume that it is starving and consequentially force itself to retain fat. Exercise all you want, it will not let any of that fat go! Now there is no need to go overboard. A continental style meal is not what we have in mind. Instead jump start your metabolism with a small snack pre workout and complete your morning routine with a healthy breakfast at the end of your a.m. session!

Before your workout, choose ONE:

toast almond butter
toast almond butter

1/2 cup of yogurt

1 cup of coconut water

1 cup water mixed with a scoop of greens

1/2 of a Kind Bar

2 whole wheat crackers with almond butter

1/2 slice of whole wheat toast with jam or almond butter

After your workout, choose ONE:

steel cut oats
steel cut oats

1 cup of oat bran or oatmeal with some raisins, walnuts, and cinnamon. Add maple syrup for a little sweet.

A veggie scramble: 2 eggs, some avocado, tomato, basil or what you like on top!

Shakeology!

Open-face egg sandwich: Spread avocado on 1 slice of Ezekiel toast, add a touch of goat cheese, add a fried egg on top)

Banana pancakes: 1 banana, two eggs, flax seed, cinnamon (mixed together, this will make the batter.)

1 cup of yogurt with fresh berries and walnuts, add a slice of Ezekiel toast with almond butter on the side

Steel cut oats with some cinnamon, nutmeg, and a tbsp of maple syrup

Grated sweet potatoes (grate sweet potato or yam, sauté in skillet with some olive oil), 1 hard boiled or fried egg, with a few berries on the side!

2 hard boiled eggs, take out yoke and add hummus to the middle, add a side of 1 slice of Ezekiel toast with almond butter.

8 great running tips for success from top athletes and runners

1.  Accept the challenge "Everyone is an athlete. But some of us are training, and some of us are not." -Dr. George Sheehan, runner/writer/philosopher  

2.  Shoot for this (at least) "Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." -Dr. Kenneth Cooper, aerobics pioneer

3.  Be a minuteman "The biggest mistake that new runners make is that they tend to think in mile increments-1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles." -Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach

4.  Wear good running shoes "Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." -John Hanc, author of The Essential Runner

5.  Think big (and wide) "Buy all shoes, both street and running, slightly longer and wider than your bigger foot. Also, avoid pointed shoes. You'll save yourself needless foot pain." -Ted Corbitt, ultrarunner and 1952 Olympic marathoner

6.  Take the "talk test" "The 'talk test' means running at a pace comfortable enough to converse with a training partner-but not so easy that you could hit the high notes in an Italian opera." -Runner's World editors

7.  Listen to the rumbling "If you feel like eating, eat. Let your body tell you what it wants." -Joan Samuelson, 1984 Olympic marathon champion

8.   Relax to the max "When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed." -Dave Martin, Ph.D., exercise physiologist

keep it FRESH

measure
measure

We've all been there. We've been adamant about sticking to our workout routine for weeks and we are noticing the gradual, but consistent changes that are taking place with our bodies, our moods, and our overall way of life. We're loving the results and are now more motivated than ever to keep pushing ourselves, but suddenly the changes stop. We've reached a plateau.

Most people assume that the way to move past a plateau is to stay on track. Just keep doing what you're doing and eventually you will begin to see results again. However, this way of thinking almost always leads to failure. "Our bodies are incredibly intelligent and will adapt to the same type of workout quickly," says Burn 60 trainer Mia Kaneda. "The key to avoiding plateaus and encouraging continued results s to keep your workouts fresh."

_DSC8277
_DSC8277

"If you normally start on the treadmill at Burn, try starting the workout on the floor. Outsmart your body and enhance your brain by doing different modes of exercise. You can do this by trying different trainers at Burn 60 and incorporating varied cross training exercises into your routine."

Go for a run outside, throw the football around with your kids, or take a bike ride through your neighborhood.  "Most importantly, always use proper form," encourages Mia. "If you have questions ask the trainers, they are there to help maximize your fitness and broaden your potential!"

we're kickin' cancer

kickincancer.2
kickincancer.2

On Sunday, September 29th, 2013, the 12th Annual Kickin' Cancer 5K Run/Walk & Family Expo will be held in Brentwood, California.  The event, which benefits the Lynne Cohen Foundation for Ovarian Cancer Research is a non competitive effort to raise money in support of preventative care for those at an increased risk for ovarian and breast cancer. Over the past 15 years, the Lynne Cohen foundation has raised nearly 6.5 million dollars for their cause in addition to creating and funding four preventative care programs for women.  However, given all their hard work, there is still so much more to be done.

The Facts About Ovarian Cancer:

• It is estimated that in 2013, about 22,240 new cases of ovarian cancer will be diagnosed and 15,500 women will die of ovarian cancer in the United States.

• 1 in 72 women will be diagnosed with ovarian cancer in her lifetime.

• Despite advances in cancer research, ovarian cancer survival rates have not improved in the past 10 years.

• Approximately 75% of ovarian cancer cases are diagnosed in the late stages diminishing a woman's chance for survival. When ovarian cancer is detected early, there is approximately a 90% survival rate of more than 5 years.

Julie Diamond, an accomplished fitness trainer here at Burn 60 Studios in Brentwood and a Lululemon ambassador, will be leading the crowd of over 3,000 in a morning warm up on San Vicente Boulevard.  Participation is STRONGLY encouraged and any and all donations are welcome. Keep in mind, every little bit counts!

Visit Bun 60's Team Page and help us fight for this amazing cause!*

*Register BEFORE August 31st any pay ONLY $35, register AFTER August 31st and pay $40 (NOTE: The FINAL day to register is September 27th, 2013)

For more on Kickin' Cancer and the Lynne Cohen Foundation go HERE.

3 fitness tips for a sexy summer body

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!

VARIETY is the SPICE of LIFE

Every spring brings change and new growth! The west coasters start to forget the seasons because it doesn't feel as drastic when winter ends and spring begins. But when the seasons change so do people. It's a great part about human nature and you can't forget to embrace what change can do for your mind, body, and soul! Ever heard the phrase "Variety is the spice of life"? Well now you have. Every fitness professional, every nutritionist, every therapist will tell you...change it up or you will always stay the same.

Trying to lose weight and you can't seem to drop that last 10lbs? Have you been doing the same workout routine with the same trainer and eating the same foods at every meal? CHANGE IT UP BURNERS! Even trying the yoga or pilates class once a week will give your body a feeling of change. Overtraining can be a reason why the body doesn't let go of pounds! Try a new class with a different instructor to give the body variety and challenges that its' not already used to! Routine is good but variety is necessary!

Same goes with your diet! If you eat healthy and can't seem to shed those extra pounds then switch it up. Eat something different for breakfast every morning (an egg scramble one day, oat bran with raisins another day, toast and almond butter the next day, yogurt with blueberries, hard-boiled eggs and avocado with toast) Give your body variety and it will change for you!

Anna Renderer, MS Fitness Director, Burn 60

fight the holiday weight: 10 tips from anna renderer

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!

  1. 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.
  2. 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.
  3. Drink a glass of water between each glass of wine or cocktail. This makes you less hungry and less thirsty for alcohol.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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!
  9. 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!
  10. 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