The Phoenix Rising Collective

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Take Your Personal Fitness Goals Up a Notch With These Workouts (Video)

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It is spring, and summer is just around the corner! It is time to get those bodies moving. The benefits of physical activity are boundless and the impact is long-term. If you haven’t exercised in years or even never – this is the time to start! And if you are a veteran, it is always good to change up your activities to keep those muscles guessing.

Exercise controls weight, combats diseases, improves mental mood, boosts energy, improves sex life (YEP!), and it can be fun (seriously!). I have made great friends through fitness groups. Exercise comes in all forms and intensity levels; finding the right fit for you will ensure success.

Interval Training

I use interval training with all of my clients and in my group classes. I prefer this method because twenty seconds looks different for everyone and it is the best way to burn calories, build muscle, improve endurance, and meet your personal fitness goals.

You can turn anything into interval training! For example, during your morning run, for twenty seconds, sprint; rest for ten seconds, and repeat eight times. Or instead of regular pushups, perform pushups for twenty seconds, rest for ten seconds, and repeat six to eight times. Pushing your body out of its comfort zone coupled with the short rest, pushes your body into the anaerobic zone where most of the good results are seen.

The other great thing about interval training is that when you are done, your body enters Excess Post-Exercise Oxygen Consumption (EPOC). After all of the intervals, your body is in a state of restlessness but wants to get back to rest. While in EPOC your body is adapting to the previous exercise, restoring oxygen, repairing cells, and continuing to burn calories.

Interval training and EPOC improves your body’s ability to use oxygen, which means better endurance and more energy.

Try a few of these interval training workouts below:

 

In Health, Fitness, and Love!

Megan

For additional fitness coaching, contact Megan HERE.

And, of course, check out Megan’s other health + wellness tips and advice, HERE.

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Megan_Weidner[PRC Health Contributor]Megan Weidner is the Health + Wellness contributor for The Phoenix Rising Collective; she is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.


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A Healthy, Fit New You – Every Movement Counts

PhotoGrid_1422966824372 IT’S A NEW YEAR, and here’s to a new you! Let me introduce myself: My name is Megan Weidner; I am 34 years old, a mother of three kids, a wife, an tree-hugger environmentalist by day and a fitness junkie coach by night. I own and operate Rock. It. Fitness  – an energetic, effective, and FUN in-home, online and group fitness bootcamp.

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Megan, Health + Wellness Contributor: “In all seriousness, moving is essential and every movement counts.”

Fitness is much more than dieting and taking a few classes at the gym – it is a lifestyle, and as the health and wellness contributor for The Phoenix Rising Collective, I hope to inspire you to live a healthy, happy, and prosperous life through activity and healthy eating. My disclaimer: All of my exercises are suggestions. I am not a nutritionist but through my own experiences, life choices, fitness training and reading, I believe I have the knowledge, and definitely the passion, to help you create a new you in 2015. So here we go… ACTIVITY TIP:I like to move it, move it…I like to move it, move it…I like to…MOVE” (If you’re a mom, dad, aunt, grandmother, sister, cousin, or teacher you know EXACTLY what movie this is from and you just danced in your chair). In all seriousness, moving is essential and every movement counts: Walking out to the mailbox, walking to the copier at work, playing with children, dancing, and of course, biking, running and lifting. In my classes, I use a method called TABATA; it is awesome, and with an awesome workout you get awesome results. Tabata pushes your body into the anaerobic zone; the zone where the body is forming lactate and promoting strength, speed, power, and muscle-building – basically where all of the good stuff is happening. Tabata is a form of “high intensity interval training”, but please don’t be intimidated by all of those words; you can turn anything into a “tabata”.  A tabata exercise means that you are taking your current level up a notch or two for twenty seconds, back down to normal for ten seconds, then back up for twenty seconds and repeating eight times for a total of four minutes. Try adding this to your walk around the block or on the treadmill: After warming up, increase your speed or jog for twenty seconds, then slow down or walk for ten seconds, and repeat eight times. The up-down, up-down is the basis of interval training and is going to push your body into the anaerobic zone. It will also give you noticeable results when you use it weekly. Your energy levels will increase and your endurance will improve. You’ll start to tone, lose pounds, and gain muscle. And, oh my goodness, I almost forgot to tell you one of the best things about tabata: EPOC or Excess Post-Exercise Oxygen Consumption. This is the period after your tabata workout, up to four hours, marked by an increased rate of oxygen intake when your body is returning to its resting state; however, while it’s returning to that resting state, it is continuing to burn calories and tone! There is SO much to share, but I think starting with a little exercise tip is a good way to begin my journey with you and 2015. Please share your fitness questions in the comments section; I look forward to connecting with you. Learn more about Rock. It. Fitness.  Be well.

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About the Contributing Writer:

Megan_Weidner[PRC Health Contributor]Megan Weidner is the Health + Wellness contributor for The Phoenix Rising Collective; she is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.