cardio

Meet Lisa Corsello of Burn / Top 5 Reasons to Circuit Train

Hey everyone! I was recently invited to attend a Burn pilates class here in San Francisco, and LOVED it! It’s not your ordinary pilates class, but super high intensity circuit training involving both strength training, cardio and much more. This class kicked my butt (in a good way) and I cant wait to go back! So excited to introduce you all to Lisa who is the owner AND founder of Burn. This woman does it all and is such an inspiration to me. She will also give us the top 5 reasons why circuit training is so important to include in your workout regime. Here she is:

Top 5 Reasons to Circuit Train

By Lisa Corsello, owner and found of Burn

Circuit training, put very simply, is all about doing a variety of exercises with a relatively short amount of time in between each set.  Circuits can be done just about anywhere, with just about any combo of exercises.  Not sold yet? Read on for the Top 5 Reasons To Circuit Train.  I guarantee once you try it you’ll agree. . . . .

1.  Efficiency:  If you’re looking to get the most out of your workout time, circuit training is the best example of quality over quantity.  Moving from one circuit to another keeps the heart rate up and helps increase endurance due to the lack of rest time and the different challenges presented by each exercise.

2.  Work Harder: Because each exercise in a circuit is performed for a relatively short amount of time, it’s harder to get bored.  Think about it- if you know you’ll be on a spin bike for an hour, how likely are you to challenge yourself the entire time?  If you know you’ll be on the spin bike for 3 minutes and then onto something totally different, you are more likely to push harder on the bike.

3.  Reduce chance of injury:  Because circuits are designed to incorporate many different exercise techniques, the body becomes not only stronger, but better able to take on stress.  By training the entire body in many different ways, circuits help create a better overall fitness foundation and level of body awareness that can help reduce injuries in and out of the gym.

4.  Burn more calories:  Circuits work the entire body, which results in more calorie burn during and after the workout.  The after– burn differs, depending on the person, but studies show that the resting metabolic rate remains elevated after a workout and long-term as more lean body mass is achieved. In other words, you keep burning calories, even after your workout.

5.  Break through plateaus:  Plateaus can be caused by the body’s adaptation to a workout.  What was once challenging gets easier over time, if done consistently. Circuit training, therefore, helps keep plateaus at bay by offering a variety of different movements to keep the body focused and working.

Google top circuit workouts and follow the high-intensity exercises,without pausing, three times through, at least three days a week, and you’ll be showing off a sleeker body by the end of the month.

If you are in the Bay Area and prefer group circuit exercise, come to one of my classes at Burn in San Francisco and torch a few calories. See schedule at www.burnsf.com

 

About Lisa Corsello
Lisa is an ACE Certified Personal Trainer, nutrition consultant and group fitness instructor who works with clients to create customized, goal-oriented exercise and nutrition plans. Using her extensive training and fitness background, Lisa has developed a popular new fitness technique called
Burn. The 55-minute workout brings the benefits of dynamic individualized workouts to groups using a method that draws upon the best of Pilates, strength and core training for optimal results. Her programs emphasize constant movement using circuits to challenge and improve endurance, agility, balance and strength, with appropriate focus on stressing proper form and method. Each workout incorporates dynamic strength and cardiovascular training with active recovery techniques targeting all major muscle groups. Sessions are intended to be learning experiences that constantly evolve, keeping each one challenging and fresh.

She has successfully adapted and applied her methods to clients with a wide range of abilities and capabilities; absolute beginners needing basic knowledge, enthusiasts who want to increase lean body mass and reduce body fat, people recovering from sports injuries or serious illness, and professional athletes in training. Lisa, a Lululemon Athletica Ambassador, has been a featured fitness expert on WebMDas well as inMy Family Doctor Magazine, LowCarb Magazine, Current Health Magazine, and Cornell University’s Food & Fitness Advisor newsletter. In fact, Lisa is a regularly featured fitness expert on the KPIX Weekend Morning Show. Lisa is currently a contributing fitness expert on SingleMindedWomen.com.

—————–

Thanks again for having us and teaching us your ways Lisa!!

WE HEART BURN!!!

Connect with Burn: Website / Facebook / Twitter / You Tube

 photo JennaSig_zpse9c98adc.png

Tips To Getting Your AM Workout On

I am loving my new routine lately, so much I had to share it with you guys! Since I started a new job I have been waking up early and working out before work. I have been trying to do this for years, but now I am able to get to work just a tad later. Lazy? Nope, not me…but I will admit I am not a morning person! Working out in the am has its benefits! I am full of energy throughout the day and have gained a small amount of my social life back. I LOVE getting it done allowing me to either make it a double day later, or have the free time after work. I have been doing cardio in the am and weights in the pm. It’s all about PRIORITIES and finding the time to squeeze in a good workout. One of the biggest things I’ve learned from this lifestyle is that if you make it a priority, you will find the time to commit. I was shocked at how many people were at the gym at 6am. Go you!

So my dare to you: wake up 1 hour earlier and either go to the gym, go for a run or do some yoga or weight training in your home! Then tell me how you feel. 🙂

Here are some tips to getting your morning workout on:

  1. Sleep in your gym clothes. I know, seems weird but saves time from having to change or pick out an outfit in the morning (which for some reason takes a while for me)
  2. Prep your protein shakes/water/heart rate monitors all together so you can grab and go in the am
  3. Set your coffee timer (if you prefer coffee to get you going)
  4. Think about what you will train in the am whether it be a specific  body part, cardio, yoga, spin? More thinking at night and less in the morning seems to work best for me.
  5. Set your alarm
  6. Go to bed early! Get as many zzz’s as possible.

…And before you know it you’re on the road to success!!

This may seem a little uber organized, but this is what has worked for me so worth a try. 🙂

Question: Do you prefer am or pm workouts?

Have a great week! xo

 photo JennaSig_zpse9c98adc.png

30 Miles in 30 Days/Workout Progress

I feel like I’m making progress! It’s seriously the best thing ever to actually SEE the results that you work so hard for. Once you see your body changing it only pushes you harder. It’s the best feeling! So if you feel like your not seeing results, KEEP GOING!!! You will get there, patience is a virtue! (which I am working on ;))

I’m excited to be linking up with Ms. Sarah and Nikki again for this awesome challenge!

I’m going to start by saying that so far in May I have been slacking on my running and focusing more on lifting. I have a petite frame naturally so my mindset at the moment is focused on building more muscle opposed to cardio.

Here’s what my week has looked like so far:

Monday: double day- 30 minutes elliptical (about 3 miles), then back to the gym for back/biceps

Tuesday: Legs/Glutes (my fave!!) …and still very sore!

Wednesday: Triceps/Chest, 20 minutes of elliptical (about 2 miles)

Thursday (today): 30 minutes on treadmill (3.5 miles)

Friday: Planning to get outside for a run…but may change my mind 🙂

Saturday: REST (Going to Bottlerock!)

Sunday: run/walk with Mom (Mother’s day)

My total miles this week: 8.5 —-> 21.5 more to go!

Are you all staying motivated?

Bikini season is coming up! Here’s to eating clean and training your butt off!!

ps: HAPPY BIRTHDAY DADDY!! I LOVE YOU!

 photo JennaSig_zpse9c98adc.png

Half Marathon Training Schedule & #runforboston

This happens to be a coincidence that just last week I signed up to do my 3rd half marathon. I was excited to reveal the news and share with you how I will be training up to the event, but now this seems to be a more somber post.

I woke up this morning with my eyes full of tears and my heart heavy, not only because I am a runner but because I am a human being. Who could do this? Who could be such a coward? My heart goes out  to all of you in Boston. Lets hold our loved ones closer today. I truly hope and pray for a safer world full of more love. To the victims, families and anyone who witnessed this horror, you are in our thoughts and prayers.

So do we keep on keeping on? Or do we let this terrify us into not taking part in any more races? I say we keep running and run in honor of those who lost their lives or were hurt at the Boston Marathon. I will be running all week for them, and I hope you join me!

With that said, I will be running the Grapes of Rock Half Marathon on June 8th! I went out on a limb with this one, and am already 7 weeks out. I have put together the below intermediate training schedule to get me where I would like to be.

Half Marathon Training Schedule

Monday’s and Wednesday’s are my “easy run” days, while Saturday I will be running a longer distance. C/T means Cross Training, which includes any form of fitness class, elliptical, stairmaster, or cardio besides running. Although it is not recommended to lift extremely heavy, I can’t go without my days of weight training, so I will be lifting a bit as well. (I also feel as my muscles get stronger, my run time decreases.)  Make sure to take rest days, as they are so important to let you body break and recoup from the runs. Professionals have said to start light, work up to long runs, then taper off just before the marathon.

Are any of you training for a half marathon?

Have a great week!!

 photo JennaSig_zpse9c98adc.png

Treadmill Interval Training

More often than not, I am bored out of my mind on a treadmill. Staying in the same spot for 30 minutes or more seems so monotonous, but often times I neglect getting outdoors for a run and stick to the treadmill. Interval training not only adds excitement to my workout but also leads to a calorie burn way more effective than running the same pace. Ditch the constant pace and pick it up a notch with interval training! Or experiment with both and see the difference in calorie burn.

Try this interval workout and let us know what you think!treadmill

Remember to always start with a warm up, and end with a cool down. You can also add an incline to pick it up a notch. Keep in mind that this pace (MPH) listed may not be suitable for some, so please adjust to your own physical ability.

(Disclaimer: This blog is meant to follow my lifestyle of health and fitness, and inspire others who may be on the same journey. All opinions are my own and not everything I post may be right for you. Anything I discuss is what I believe and I am not responsible for errors or omissions. I am not a certified trainer or nutritionist. Anything posted relating to these fields are my beliefs and what has worked for me. Thank you for your support!)

Copyright © 2024 · Theme by 17th Avenue

Copyright © 2024 · Amelia on Genesis Framework · WordPress · Log in