July 2015 Class Schedule

Tight & Don't Know Why?

So you workout with good form and stretch properly post workout and in between workout days, and you are still tight?  Have aches and pains and can't figure out why?  Did you ever consider it might be caused by the way you sleep?  Just as if you sit for long periods of time can lead to tight hip flexors so too can sleeping in the wrong position.  Can't determine why you have neck or back pain?  Look at your favorite sleep position and it's a good chance that could be your culprit.

Inside & Out

"Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity."  ~Preamble to the Constitution of the World Health Organization, 1946

Regardless of how you feel about the World Health Organization or the current state of everyone trying to dictate what you should and should not eat and/or do for your health....this quote has a very real and impactful truth, which is--you are only as healthy as you are both physically and mentally healthy! This journey you are on is about more than just your nutrition and workouts....it's about your mental well-being too! Look inward and take care of all of you! Check out my other blog for inspiration and helpful inward assistance: http://veryeffectiveliving.blogspot.com/

Some great, helpful reads:

*Boundaries: When To Say Yes How To Say No To Take Control Of Your Life by Dr. Henry Cloud & Dr. John Townsend
*The Four Agreements: A Practical Guide To Personal Freedom by Miguel Ruiz
*The Dance of Anger: A Woman's Guide To Changing The Patterns Of Intimate Relationships by Harriet Lerner
*Codependent No More: How To Stop Controlling Others And Start Caring For Yourself by Melody Beattie
*The Last Lecture by Randy Pausch

Services

Training Prices

Initial Free Consultation & Assessment 

Check Out "GOOD TO KNOW" on Home Page for any Current Discount Offers

Resistance & Interval Workouts OR Yoga  ~Training Prices~

Get one-on-one Personalized Training or Yoga!  Individually Customized

                $35 each Workout for one hour

                        $30 each Workout for 45 minutes

                        $20 each Workout for 30 minutes

                        Get Monthly Workouts or Yoga! 

                        $45 each Month to Go Over the Moves

                       
2 or 3 People Small Group Workouts: Workout with a Buddy and have Fun getting Fit!

                  $20 per person each Workout

                                                   
CLASSES:  Workout with a FUN Group of Same Level Folks and have Fun getting Fit!

              $10 per person each Workout
              OR Buy 7 Classes for $70 each Month and get an 8th one FREE* + 10% off Massage*
               
           *Classes Must Be Used within Month Purchased or Lost.  No Refunds*

    **With every Referral that becomes a new one-on-one client you receive a free workout**

            ***All One-On-One or Monthly or Small Group Clients receive 20% off Massage***

           
                            ~All Massages are through Performance Plus Massage
                                   http://www.performanceplusmassage.com/~

      All Workouts and Packages Must be Prepaid in full

Cancellation Policy: Because services are by appointment only, your appointment is time reserved 
exclusively for you and thereby should you need to reschedule or cancel an appointment, a minimum 
24 hours notice is required.  If you are more than 15 minutes late to a workout, your appointment time 
will be considered cancelled.  With every Workout Package you are allotted one “free pass” 
cancellation for those unavoidable life moments.  Cancellation fees will be applied as follows:

                                               

                     More than 24 hours notice:                     no charge applied

                     Less than 24 hours notice:                      50% of the service price will be applied

                     Failure to show without notice:             100% of the service price will be applied

                     Same day cancellations:                         100% of the service price will be applied             
          
    Contact me today to set up your initial FREE Consultation and Assessment! cagib1@charter.net

Massage For Active Lifestyle ... Interested?  All of my one-on-one, monthly, or small group clients get a 20% discount off each massage through Performance Plus Massage....so check us both out today!!!!

       Links of Posts to Check Out:
           Why Workout With Me?
           How Effective? Very! How Do I Know?
           What Some Clients Have To Say
           How Effective Is HIIT?
           Other Info on Effectiveness of Training Methods: Workout Tidbits
           Eating Supportively

Why Good Posture Matters

We live in a fast paced world today with little focus on mind-body connection unless we take the time to unplug and pay attention....for real.  By the end of a day you are most likely hurting in your upper back, neck, shoulders, low back, hips, etc., and more than likely your posture throughout your day plays a big, big role in this ongoing pain cycle. 

Posture is key, but it can't just be a stretch and then right back to slumped over business as usual.  A solid stretching or yoga practice helps with awareness and alignment; but in addition to stretching and awareness, you need to be sure and apply good posture practices throughout your day and including tv viewing hours.  You'll know it's become habit once it no longer "feels weird" to sit or stand with good alignment.

Why is it important?  You mean besides eliminating unnecessary aches and pains?  Poor posture not only causes grief to your muscles from either being overly contracted or overly flexed, but it pulls your skeletal alignment out of place and causes dysfunctional movement patterns and joint issues over time.  Good posture doesn't just look good, but it feels good once you put it into practice.  Added benefit is you will actually look up to 10 pounds slimmer just by standing with good form!

Wellness Benefit June 27th

Over $300 in services and prize drawings for just a $10 entry fee!!! More Services & Drawings than what is even listed on the flyer such as Jamberry Nails, Thirty-One Bags, Special Priced Gift Certificates for Massage & Studio Classes, and MORE! See you all there!!!!

Performance Plus Massage & VeryEffectiveFitness will have discounted offers for purchase on June 27th from 1-4pm only to those participating in the Wellness Benefit!

Available will be a $45 hour massage gift certificate with Performance Plus Massage, normally a $60 cost. VeryEffectiveFitness will offer a $10 discount on all "Unlimited Class" Purchases. For $80 you will have unlimited classes at the Studio for July so you can get beach ready! Come out and take advantage of these great deals for your health!!! veryeffectivefitness.com & performanceplusmassage.com

Free Weekend Workout

Complete Circuit 3-4 Times

Push Ups 12 Reps

Squats 15 Reps
Hindu Push Ups 12 Reps
Reverse Lunges 12 Reps each leg
Forearm Plank Hold 40 seconds
Side Plank Hold 30 seconds each side

Get More Free Workouts: http://veryeffective.blogspot.com/p/free-monthly-workouts.html

What's Your Motivation For Getting Fit?

The following is something that was posted by me on my Very Effective Living Blog:  http://veryeffectiveliving.blogspot.com/ It is also very applicable to examining your motivations to why you are getting fit and healthy.....Doing everything for the "right" reasons is very important for your mental well being as well as being successful in your endeavors. Getting fit/healthy to try to gain love and acceptance would be a very misplaced reason for doing it. Get Fit/Healthy for you ... It's not about being a size or shape....It truly is about being the best you possible for the right reasons!

Why Do You Do That Thing You Do?

So what's your motivation? Examining why you are doing something is a clear indication of whether it is a good idea or not....if it will work out or not. If your motivation is to gain approval, acceptance, or to "look good" in the eyes of another, then skip it cause while you might get a pat on the head or a nod, it's all as superficial and short lived as were your motivation for the action in the first place. If your motivation is because it is expected or the "right thing to do", look into the whys of this because the answer might be a resounding scream of "no way". Why something is "expected" is a necessary answer to obtain on the front end....Is it expected because it is legitimate responsibility of yours, or is it expected because you have always overfunctioned in said relationship or job that, well, it has become what you'll do just because no one else wants to and you always do/will. If your motivation is to manipulate, cajole, guilt, or maneuver another, then seriously stop what you're doing and see how this is not functional behavior.

Good and clear motivations for actions are that of legitimate responsibility, healthy selfless care, growth, pure love, charity, and investment. Know that going into good and clear motivations means that you are not expecting anything in return, including acknowledgement of your actions. Not expecting anything in return does not mean that if there is an if/then agreement for the action in play that you shouldn't expect your end of the deal. For example if you are looking at your motivation for performing in a job then you should get paid. The difference here is that if you over perform in the job, going beyond your tasked duties or expected performance, as an investment for "possible" future advancement then fine....BUT, if you are over performing expecting everyone to see what a wonderful creature you are or because you feel this will make you more accepted or because you get stuck doing it at the manipulation of coworkers, then stop and examine the functionality of you and your situation. Acting in dysfunctional ways leads to resentment, anger, hostility, displeasure, feelings of low self worth, broken trusts, and loss.

Muscular Imbalances From Too Much Desk Time

The below is from http://www.yogajournal.com/how-yoga-balances-out-our-desk-bound-muscles/

Too Much Desk Time? Here’s How Yoga Helps Muscular Imbalances

Written by YJ Editor, February 6th, 2015

Our high-tech culture is great for innovating, sharing information—and triggering pain. Sitting perched over a keyboard or digital device for hours on end, day after day, sets you up for imbalances in muscle strength that may increase your risk for injury. Yoga can help.

Muscular imbalances happen. We all have them, to lesser or greater effect, whether we know it or not. You have chronically tight, overworked muscles in one region of your body, and weak, underworked muscles in another. When you do sense a weakness, it’s logical to blame neighboring muscles. (Tight hamstrings? Might be a problem with the quads. Low-back pain? Look to a smooshy core.) But an emerging science within sports medicine suggests it’s just not that simple. “The whole body is connected, and imbalances can have a domino effect,” says Ray Long, MD, orthopedic surgeon, sports-medicine specialist, and author of the book series The Key Muscles of Yoga and The Key Poses of Yoga. “You can have an imbalance that starts in your shoulder and eventually leads to pain in your heel.” For the past year, Long has taught yoga workshops that include discussion of two common patterns, or syndromes, of imbalance involving up to 3o muscles across the upper and lower body. Called upper crossed syndrome (UCS) and lower crossed syndrome (LCS), the imbalances are responsible for most of the shoulder, knee, and back pain yogis experience, he says.
See also 15 Poses to Help You Sleep Better
These patterns of imbalance aren’t a new discovery. They were first identified by Czech physician and physiotherapist Vladimir Janda, MD, in the late 197os and further defined by Shirley Sahrmann, PhD, a physical-therapy professor at Washington University School of Medicine in St. Louis, in the early 2ooos. Yet they’ve only gained widespread attention within the US sports-medicine community within the past few years, mostly among physical therapists and exercise specialists. While the potential combinations of muscles that can be involved is incredibly complex, a main culprit of these imbalances is simple and rampant in American culture: sitting for long periods of time with poor posture. It can all start when you’re seated staring at a computer screen, hunching forward, neck craning, shoulders rounding, belly and butt relaxed. In other words, slouching on the top, slumping on the bottom. Continue this posture pattern day in and day out, and you create muscle imbalances that may lay the framework for injuries, especially chronic ones involving the shoulders and back.
See also  How to Build Stronger Bones
“When you start to understand these imbalances, you start to understand the genius of yoga poses,” Long says. “When they’re done with proper alignment, you simultaneously stretch the muscles that tend to be tight or overactive and strengthen the muscles that tend to be weak or underactive.” But yoga can also reaffirm imbalances if you practice unconsciously–for instance, frequently doing Chaturanga Dandasana (Four-Limbed Staff Pose) without counter poses to stretch the chest or without working to build core strength can stress shoulder joints. To get the balance right,  our simple guide to understanding upper crossed (a.k.a. slouch) syndrome and lower crossed (a.k.a. slump) syndrome, plus how yoga can help halt their progression before they lead to injury.

Muscle Imbalances in Your Upper Body

Picture yourself at your office desk, shoulders hunched, neck craned forward, eyes glued to your computer screen. Your outward appearance of calm concentration belies what’s happening inside your body: The muscles that round your shoulders and internally rotate your upper arm bones (subscapularis, teres major, anterior deltoids), the chest muscles that draw the arms and shoulders forward (pectoralis major and minor), the rear and side neck muscles that hold the head forward (levator scapulae, scalenes, sternocleidomastoid, upper trapezius)–they’re all getting overworked and may become tight. At the same time, the muscles that externally rotate the upper arm bones (infraspinatus, teres minor, posterior deltoids), the muscles that stabilize the shoulder blades and draw them down the back (serratus anterior, rhomboids, middle and lower trapezius), and the deep-neck flexors (longus capitis, longus colli) are underworked and thus may become weak.
See also Best Exercises for Healthy Feet
Staying here from 9 to 5, five days a week, in some variation of this position sets you up for physical trouble. Think future neck pain (as your head juts forward to stare at a screen, it puts pressure on neck joints). Or rotator cuff problems, such as rotator cuff syndrome, in which the muscles and tendons of the shoulder get pinched and a small sack of fluid called a bursa becomes inflamed, causing pain. You may even get an eventual rotator cuff tear from the chronic irritation. Use the four therapeutic poses to help lengthen the muscles that tend to be overactive or tight while also strengthening the muscles that tend to be underactive or weak in UCS.

Muscle Imbalances in Your Lower Body

When you sit in a chair, your hips are flexed and the muscles at the front of the pelvis called the hip flexors (psoas, rectus femoris) are shortened. If you stay this way for long periods of time, day after day, week after week, the psoas becomes chronically shortened. “Muscles adapt to the position they’re most often in,” Long says. “Your brain tells your muscle to stay where you habitually put it.” This tightening of the hip flexors causes an arching of your low back (extension of your lumbar spine) and tightening of a group of muscles that run up your back (erector spinae), which can in turn put pressure on discs and inflame soft tissues of the low back (thoracolumbar fascia), potentially raising your risk for a soft-tissue tear or even a collapsed disc.
See also  Ask the Expert: Weightlifting for Arm Balances and Inversions
As you sit with slumped posture, which commonly happens along with slouching your shoulders and UCS, you don’t typically use your butt muscles (gluteus maximus, gluteus medius) or abdominal core muscles, so they weaken and offer little support for your back. One of the hip flexors (rectus femoris) is a quadriceps muscle that runs across the hip and the knee and can put uneven pressure on the kneecap when tight. This uneven pressure means that cartilage of the knee rubs against cartilage of the thigh bone (femur), which may lead to cartilage inflammation and front knee pain (a.k.a. anterior knee pain). We label this zone 1 of LCS. Lower down the body, there is a second region (zone 2 of LCS) that is commonly associated with slouching and slumping in a chair. If you relax your legs forward and only have a slight bend in your knees with heels touching the floor and toes off the ground yet pointed down, you may tighten up your calf muscles (gastrocnemius, soleus) and thigh muscles (biceps femoris of the hamstring, adductor muscles of the inner thigh), and stretch muscles along your shins (tibialis anterior, tibialis posterior). This may then put added stress on bands of tissue in the heel called plantar fascia and lead to piercing pain in your heel (plantar fasciitis).
See also  3 Natural Fixes for Minor Aches & Pains
Use the four therapeutic poses to help lengthen the muscles that tend to be overactive or tight while also strengthening the muscles that tend to be underactive or weak in LCS.

Bonus Ab Finisher

7 Minute Belly Blasting Ab Finisher Circuit

(Perform each of the following for 30 seconds each twice through post workout.)

*Forearm Plank Jacks
*Forearm Spiderman Planks
*Push Up Plank Scissors
*Forearm Twisting Planks
*Forearm Diagonal Spiderman Planks
*Plank Moguls
*Boat-Canoe-Bail Boat Twist

Basic Stretch Routine

Stretching in between workouts is an excellent way to protect your muscles and joints.  Here is a basic stretch routine you can do as either a cool down post workout or in between workouts:

   

Reclined Leg Stretch Series each leg

   Upper leg extended toward ceiling, with back body on the ground for 6 breaths
   Upper leg extended toward ceiling with head & upper back curling up into a sit up for  3 breaths
   Upper leg out to the side with back body on the ground for 6 breaths
   Upper leg across body with back body on the ground for 3 breaths

Lower Body Thread the Needle each leg for 6 breaths

Happy Baby for 6 breaths  

Upper Body Thread the Needle each arm for 6 breaths

Downward Facing Dog for 12 breaths

Pigeon Pose each leg for 6 breaths

Revolved Side Angle for 3 breaths each side

Half Splits Twist (IT Band Stretch) for 3 breaths each side
   From a Low Lunge Position w/back leg down and front leg straight (in half splits) place
   same hand as back leg down on mat between legs (aside upper, inside straight shin) & twist
   over straight leg.

Frog Pose Variation for 3 breaths each leg

Downward Facing Dog for 12 breaths

Standing Forward Bend for 12 breaths

Standing Forward Bend for 12 breaths
   Forward Fold Center/Right/Left
   Twist Right/Left
   Switch which leg is in front of crossed legs
   Forward Fold Center/Right/Left
   Twist Right/Left

Simple Heros Pose with Eagle Arms 6 breaths each arm
   Right Under Left Arm, Pull Elbows up and hands out
   Left Under Right Arm, Pull Elbows up and hands out

Childs Pose for 12 breaths

Only Have 10 Minutes?

Schedule gotten nuts? The usual excuse of "I didn't have time to workout" just won't cut it folks .... 'cause if you have 10 minutes, then you have time to workout and sweat!!!!  Below is the 10 minute workout that will get your blood pumping and sweat flowing ;-)  Give it a try when you just have 10 minutes to spare!!!

10 Minute Tabata Workout

Warm Up with 10 Burpee Jacks with Push Ups, then set a timer or your Workout Muse to 20 seconds of work, 10 seconds of rest for 20 rounds.

1st Round       10-12 Push Ups
2nd Round      10-12 Y Squats
3rd Round       10-12 Push Ups
4th Round       10-12 Y Squats
5th Round       10-12 Push Ups
6th Round       10-12 Y Squats
7th Round       10-12 Reverse Lunge Kick on Right Leg
8th Round       10-12 Reverse Lunge Kick on Left Leg
9th Round       Fast Mountain Climbers
10th Round     10-12 Reverse Lunge Kick on Right Leg
11th Round     10-12 Reverse Lunge Kick on Left Leg
12th Round     Fast Mountain Climbers
13th Round     10-12 Reverse Lunge Kick on Right Leg
14th Round     10-12 Reverse Lunge Kick on Left Leg
15th Round     Fast Mountain Climbers
16th Round     Forearm Plank Hold
17th Round     Burpees
18th Round     Forearm Plank Hold
19th Round     Burpees
20th Round     Forearm Plank Hold

Need Help With MOVES Or FORM

So I have been reposting a lot of workouts and know that the names don't always make sense as to what the move is or how to perform it correctly. Stopping by the VEF Studio is a great way to get motivated, stay motivated, and most importantly to learn correct form. First class is on me, so what do you have to lose except excuses and bad habits? Not yet ready to be in a class full of people working out? I also offer one-on-one and small group training!

Info at:   veryeffectivefitness.com

Interval Ideas

Intervals are most effective if you pick two moves each interval session to stick with and focus on the intensity of each of those two moves each round.  Pick two moves for your "A" workout and two separate moves for your "B" workout that compliment what you did in the respective resistance workouts is ideal.  Need some suggestions for your interval moves?  See below for just some moves you could use....

Jumping Jacks
Jump Rope
Run Stairs
Knee Highs
Butt Kicks
Toe Taps
Box Jumps
Kick Boxing
Burpees
Super Burpees
Mountain Climbers
Mountain Jumpers
Plank Moguls
Reverse Plank Moguls
Rock Star Jumps
Jumping Squats
180 Squat Jumps

Need to know how to make the most use of your Intervals or even what I am talking about ...How Effective Is HIIT?

Need a Boost?

Do you need a boost?  Has your momentum dropped off a cliff somewhere?  Do you want a bit of a kick to your day?  Whatever the reason, if you want a butt kicking here you go:

Bonus Workout: Pyramid 50 (or Pyramid 100 depending on how much of a butt kicking you are looking for)

The strategy is simple.  Warm Up for 5 minutes with some Hip Circle Lunges, Windmills, andCaterpillars.  For the workout you are going to do this pyramid style as the name suggests which means you are going to do all the below moves in order for a number of reps and then continue on increasing the reps as listed.  If you are doing the Pyramid 50 you will just go up the pyramid and then you are done.  If you are totally insane, you can come down the pyramid (so just go in reverse on the number of reps each round) and then you will have the Pyramid 100.  If you have any questions on the moves, leave me a comment.

The Moves:
*Frog Squat Kicks (frog squat, up to kick right; frog squat, up to kick left=1 rep)
*Push Ups (nothing fancy here, can you believe it?)
*Dumbbell or Kettlebell Reverse Lunge Row to Raise (right side lunge to twist row (as if you are rowing a boat not an actual row...you can also just twist over bent leg here), back to standing raise overhead; repeat on left side=1 rep)
*Russian Twists (right side, left side=1 rep)
*Super Planks (you are going to count a full right/left up as one rep so up right hand, down, up left hand, down=1 rep)
*Belly Blasters (if you want to pause at the top before returning to forearm plank each move...go for it)

The Reps per Round:  

Pyramid 50
Round 1 = 4 reps of each move
Round 2 = 6 reps of each move
Round 3 = 8 reps of each move
Round 4 = 10 reps of each move
Round 5 = 10 reps of each move
Round 6 = 12 reps of each move

Pyramid 100
Round 1 = 4 reps of each move
Round 2 = 6 reps of each move
Round 3 = 8 reps of each move
Round 4 = 10 reps of each move
Round 5 = 10 reps of each move
Round 6 = 12 reps of each move
Round 7 = 12 reps of each move
Round 8 = 10 reps of each move
Round 9 = 10 reps of each move
Round 10 = 8 reps of each move
Round 11 = 6 reps of each move
Round 12 = 4 reps of each move

Be sure to cool down for at least 10 minutes following this.....or you will regret it later ;-)

VEF Studio Mon/Tues Classes

Mon Classes: 5:00pm Core Class (30 min) / 5:30pm Beginner Fitness Class (60 min)

Tues Classes: 9:00am All Levels Fitness Class (60 min) / 10:15am Children Fitness & Form Class (45 min) / 4:30pm Beginner Yoga Flow Class (60 min) / 5:30pm Open Gym for Rolling/Stretching/Questions (30 min) / 6:15pm Advanced Metabolic Fitness & Basic Stretch Class (60 min) 

See you there! Full Class Schedule at the VEF Studio at veryeffectivefitness.com

Tabatas

Below is an excerpt from Scott Colby's blog on Tabatas (link: theabsexpert.com/blog)

"2 excuses (among the many I've heard over the years) from people trying to get flat abs are boredom with their cardio workouts and not enough time to do the workouts. Well it's your lucky day because I've got the solution for you – 4 Minute Tabata Interval Workouts. Tabata Interval Training was named after Dr. Izumi Tabata – a Japanese researcher, and fortunately for you, doesn't involve any of the gizmos from late night infomercials, you don't need any expensive pieces of equipment or even any books.

How To Structure A Tabata Interval Workout
Tabata Intervals are a type of high intensity interval training, where you exercise at maximal effort for a short period of time followed by a period of recovery. Tabata interval training allows more fat to be burned in less time than regular steady state cardio training. In fact, a Tabata training session can produce similar cardio fitness results to a 45 minute steady state endurance training session.
The actual structure of a Tabata Interval Workout is as follows: high intensity training at maximal effort for 20 seconds, followed by 10 seconds of rest immediately after. You repeat this for 7 more rounds for a total of 8 rounds (4 minutes). It is important that during the 20 seconds of exercise, you work at maximal effort, or you won't get the desired fat burning results. Also, it is important to choose exercises that use your body's large fat burning muscles and are multi-joint exercises (so squat jumps instead of crunches). This will give you the best results.

The Afterburn Effect of Tabata Interval Workouts
Back to our friend, Dr. Izumi Tabata – after 6 weeks of testing people performing Tabata Intervals (4 minutes on an ergometer, 5 days a week), Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes.
Tabata interval workouts are also effective for fat loss. Intense interval work will raise the body's metabolic rate long after the exercise session is completed. What this means is more calories burned and more fat loss for you!! Many recent studies have confirmed that the powerful "afterburn effect" of interval training is more effective (for fat loss) than low-intensity, steady-state cardio. In fact, some studies show that you will burn up to 9 times more fat doing interval training.

Tabata Interval Workouts
I like to use more than one exercise during a 4 minute Tabata Interval Workout. This allows you to keep the intensity high, which helps to avoid centralized muscle fatigue. It also allows us to work more muscles during a training session, which means faster fat loss.
Here is a sample workout using just bodyweight exercises, incorporating the Tabata Interval Structure:
20 seconds of Squat Thrusts with Push Ups
10 Seconds of Rest
20 Seconds of Prisoner Squat Jumps
10 Seconds of Rest
20 Seconds of Mountain Climbers
10 Seconds of Rest
20 Seconds of Get Ups with Tuck Jumps
10 Seconds of Rest
Repeat this sequence one more time, for a total of 4 minutes.


Another Tabata Interval Workout using Kettlebells and Dumbbells could look like this:
20 seconds Kettlebell Swings
10 Seconds of Rest
20 Seconds of Dumbbell Renegade Rows
10 Seconds of Rest
20 Seconds of Dumbbell Squat Press
10 Seconds of Rest
20 Seconds of Kettlebell High Pull with Wide Squat
10 Seconds of Rest
Repeat this sequence one more time, for a total of 4 minutes.
Tabata Interval Workouts can be performed stand alone as your entire workout routine, mixed in with another workout of the day, or used as a Finisher at the end of your workout. Try these 2 Tabata Interval Workouts and let me know how they go!"

Children Fit 'n' Form Class

For the parents, I have coffee, protein shakes, water, and a quiet place for you to relax while your kiddos get active! Come workout at 9am and then chill after ;-)  veryeffectivefitness.com