Cross-training instantly adds spice to a stale fitness program. Here’s how it can work for you.

Cross-training is a combination of two or more kinds of fitness training. If this is starting to sound complicated or expensive – don’t worry. Cross-training is an easy way to instantly bring variety to a stale fitness program, no matter if you are just looking to live a more healthy lifestyle or even if you are a serious, hardcore athlete who is looking for a more challenging training regimen.

So, just what is cross-training?

If you are tired with the same old boring workout, you are at a loss to lose those last 10 pounds or you are geared up to bring a better level of fitness to your exercise program, cross-training will help you reach your fitness goals. Examine these ways to add cross-training to your fitness program:

Multiple physical activities. In this strategy for cross-training, two or more kinds of activity are combined with the same fitness goal in mind — like aerobic conditioning — in the very same training session. Example: swimming twenty laps before your morning fitness boot camp.

Rotating days. Another strategy, you should choose is to rotate two or more kinds of physical activities during the week. Example: jog on Monday and Wednesday and play racquetball on Tuesday, Thursday and Saturday.

It’s best to choose the kinds of physical activities that you like and make them an integral part of your exercise plan.

And, what will be the pay-off for cross-training?

Cross-training definitely will enhance your overall performance and fitness, but wait, there’s more:

• Keeps you healthy and injury free. Cross-training alternates the stresses on your body giving your bones, muscles and joints a rest from stresses that come from too many repeated motions. Rotating between high-impact activities, like running, and low-impact activities, like  swimming, will help you avoid repetitive injuries and reduces the risk of overall injuries.
• Keeps you motivated. Exercise is always more fun when you are switching up your activities every day. Variety is the key to sticking with your fitness program.
• Blasts extra calories. By continually challenging your body with a cross-training program, you will burn more calories overall. Your improved health and fitness will produce better overall performance numbers.
• Gives you fitness options. If your racquetball racket breaks, you can still bicycle. If you strain your ankle, you probably still be able to swim laps.

Sounds great, how do I start cross-training?

To start a cross-training program, make a strategy based on physical activities and sports that you love. Above all, be creative! Think outside the gym, in addition to walking, swimming and cycling, don’t forget that you can get a great workout from physical activities likes dancing, jumping rope and fitness boot camp. Ideally, your exercise regimen should include variations of aerobic conditioning, resistance training, strength training and flexibility.

With your strategy in place, choose your physical activities and make sure you have good quality gear, including appropriate athletic shoes for specific fitness activities. Begin slowly, allow your body to adapt. Regularly pace your fitness sessions throughout the week and avoid consecutive days of high-impact exercise. As with any quality fitness program, always warm up before your workouts and cool down and stretch afterwards.

If you have always wanted to cross-train, have at it! You will find that experimenting with different exercise strategies and schedules will keep you moving and grooving.

—Michael Arnone is the TigerFit Blog Health and Fitness Writer & Fitness Ambassador for Tiger Fitness Los Angeles.
TigerFitnessLA.com TigerFitPersonalTraining.com TigerFitBootCamp.com TigerFitBlog.com

The All New & Improved…Tiger Fitness Los Angeles!

The premiere Personal Training and Boot Camp Company in Los Angeles and surrounding cities has just massively expanded it’s fitness programs with a whole gym bag full of FAT BURNING, MUSCLE TONING, CORE STRENGTHENING AND BODY REVITALIZING fitness programs!

The NEW TigerFit Personal Training System is the ultimate program for building the beach ready body that you want. You will experience muscle building improvements and weight loss results that you have not seen in years, if ever. Fat will burn, muscle will tone, energy will increase and your body will transform back into its youthful shape. You will finally be able to pull that belt a few holes tighter and make your skinny jeans your regular jeans. It’s that effective, it’s that amazing.

The best part of the system is that it is adabtable and flexible. We have applied the dynamic principles of the TigerFit Personal Training System to three high-octane fitness programs that run the gamut from one-on-one to group training, from outdoor to indoor, from affordable to premium.

•

TigerFit Advanced Personal Training

For people that need the one-on-one attention that having your own personal trainer provides. Clients are always amazed how easily they get into incredible shape with this system. With Advanced Personal Training there is no guess work, and most importantly, you don’t have to go it alone. With a seasoned professional by your side, guaranteeing your success, results tend to come faster.

Click Here for Personal Training

•

T3 Small-Group Personal Training

For clients that want to workout with a few friends. Each T3 session is a small group, limited to 3-6 clients, with similar fitness focus (weight loss, bridal party tune-up, etc). The best part is the training costs are shared while you attain your fitness goals. You can put together your own group or I can match you with other fitness minded people that share your goal.

Click Here for Small-Group Training

•

TigerFit Boot Camp

TigerFit Boot Camp is perfect for clients looking for a team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

Click Here for Boot Camp

_________

Sign-Up for a FREE Fitness Orientation:
Go to TigerFitnessLA.com to Get Started Now >>>

•

Tiger Fitness Los Angeles offers Personal Training and Boot Camp fitness program in the following locations:

Bel Air Beverly Hills Brentwood Culver City Hollywood Los Angeles Malibu

Mar Vista Marina Del Rey Pacific Palisades Playa Del Rey Santa Monica

Venice Beach West Hollywood West Lost Angeles Westwood

Most people know that Boot Camp fitness is great for you — but do you know how good? From lifting your mood to charging up your sex life, discover the 7 Fitness Boot Camp secrets that can change your life.

Want to feel great, get endless energy and live healthier, longer?
Look no further than a fun and effective fitness boot camp.

The benefits of regular physical exercise like fitness boot camp, prevents chronic health conditions, promotes weight loss and can gives you a better night’s sleep. These healthy advantages are yours for the taking, regardless of your gender, age or physical aptitude. Need more evidence? Check out the 7 secrets how fitness boot camps can change your life.

•

Secret #1: Fitness Boot Camp burns off stress and makes you feel better!

Need to blow off some steam from all of the stress and anxiety that is a constant challenge in your life? A whole body workout that increases your heart rate can help you calm down.

Fitness Boot Camp workout stimulates brain chemicals that leave you feeling happier and more content than you were before your workout. Not incidentally, you will also look and feel better when you exercise regularly, which boosts confidence and improves self-esteem. Performing fitness boot camp at least three days a week can even help prevent depression.

•

Secret #2: Fitness Boot Camp is your best weapon against chronic disease.

Worried about heart disease? Hoping to prevent osteoporosis? Physical activity might be the ticket.

Regular physical activity can help you prevent — or manage — high blood pressure. Your cholesterol will benefit, too. Regular physical activity boosts high-density lipoprotein (HDL), or “good,” cholesterol while decreasing triglycerides. This one-two punch keeps your blood flowing smoothly by lowering the buildup of plaques in your arteries.

And there is even more. Regular fitness boot camp can prevent type 2 diabetes, improve osteoporosis and important types of cancer.

•

Secret #3: Fitness Boot Camp helps you manage your weight.

Want to drop the fat and build lean tined muscle? Get off the couch, away from the computer and sign up for an outdoor fitness boot camp.

This is a no-brainer. When you engage in fitness boot campy, you burn fat calories. The more intense the boot camp, the more calories you burn — and the easier it is to control your weight. You don’t even need to set aside hours and hours of time for working out. Fitness boot camps jam pack a fun and effective workout in about 60 minutes. Comprehensive fitness boot camps include cardio training, resistance training, yoga,  isometrics, plyometrics, pilates and more to continually challenge your body keep you burning fat.

•

Secret #4: Fitness Boot Camp supercharges your energy levels.

Winded by bounding up a flight of stairs or even bending over to tie your shoes? Don’t give up, this is your body we are talking about and you only get one. Participating in a regular fitness boot camp can leave you breathing easier.

Physical activity, like fitness boot camp delivers oxygen and nutrients to all of your bodily tissues. In fact, regular fitness boot camp helps your whole cardiovascular system, the circulation of blood through your blood vessels and heart, work more efficiently. Is that a big deal? Yes it is! When your lungs and heart work more efficiently, you will have a lot more energy to do all the things you enjoy doing.

•

Secret #5: Fitness Boot Camp gives you a good night sleep.

Do you struggle to fall asleep at a decent hour? Or even stay asleep? Participating in fitness boot camp workout at least three days a week can help.

A good night’s sleep (7-8 hours) can improve your focus, productivity and overall mood and is the key to better sleep. Regular physical activity, like fitness boot camp helps you fall asleep faster and deepen your overall sleep. One bit of caution, however. Do not exercise too close to bedtime, you will be too energized to fall asleep easily. If you are experiencing sleep problems, exercise earlier in the afternoon or move your workout to the morning.

•

Secret #6: Fitness Boot Camp transforms you into a sexual athlete.

Too tired to have sex or feeling too bloated and lumpy to enjoy physical intimacy? Fitness boot camp to the rescue again.

Regular fitness boot camp leaves you feeling energized and more attractive, which has a positive effect on your sexual life. But there’s more to it than that. Regular fitness boot camp exercise leads to enhanced arousal for women, and men who exercise regularly will have less problems with erectile dysfunction (ED) than are men who do not exercise — especially when they reach their 40s and 50s.

•

Secret #7: Fitness Boot Camp…is a BLAST!

Wondering what kind of exercise to do in the mornings or after work? Look no further than fitness boot camp, the fun and fitness just keeps on coming? So get physical!

Fitness boot camp is fast fun and efficient and eliminates the need for hours and hours of grueling cardio. Find a fitness boot camp that you enjoy, and go for it. In no time your pants will feel a little looser, your posture will straighten and the checkups from your doctor will improve.

Are you convinced? Good. Start a fitness boot camp today!
Check out TigerFit Boot Camp>>

Challenge Yourself with the Best Cardio Exercises for Massive Calorie Burn!

Cardio exercises that you love and will perform consistenly, produce the best, most efficient calorie burn. The key is to choose a variety of cardio exercises that you enjoy doing in order to keep your workout fresh and exciting. This training approach, Interval cardio training is simply a way of rotating from one exercise to another in pre-set time intervals.

Example: you could exercise on the elliptical trainer for 15 min., then jump on a bicycle for another 15 min. and end with sprinting on the treadmill for at least another 15 min. Interval training is a great way to bust through plateaus and continue your fitness progress.

There are 2 main approaches when it comes to cardio training styles – Slow & Steady Cardio and High Intensity Cardio. For the most efficient cardio program and resulting calorie burn, try a combination for at least 6 weeks and make sure to monitor your progress with weekly photos of yourself and by having your body fat % assessed to see if you are truly attacking your particular fat zones.

The two main Cardio Training Styles breakdown like this:

Slow & Steady Cardio (Steady State)

• Long duration (45 minutes – 60 minutes)
• Low intensity cardio
• Burns fat and no carbohydrate burn
• Less impact on joints

1. Rock Climbing – yep, it’s a cardio exercise and it also build arm and leg strength and power. Rock Climbing burns up to 380 calories in 30 minutes.

2. Cross-Country Skiing – whether you are on a machine or outdoors on snow, this is an incredible cardio exercise because it involves both upper and lower body. A average size person can burn about 330 calories in 30 minutes.

3. Running – Running is an amazing cardio exercise because all you need is a pair of good running shoes and a impact resistant surface (think grass not concrete). Running burns serious amounts of calories. You can easily burn 300 calories in 30 minutes.

4. Elliptical Trainer – one of the best machine cardio exercises to build endurance. Low-impact and burns about 300 calories in 30 minutes.

5. Rowing – pulls double-duty as an amazing cardio exercise as well as giving your arms an incredible strength workout. Most folks can burn about 300 calories in 30 minutes.

6. Walking – Swift walking is a much less strenuous form of cardio exercise. Walking burns up to 180 calories in 30 minutes. Walking intensity can be progressed with sprinting or adding hills to increase calories burned.

7. Aerobics (Step) – At favorite cardio exercises preferred by women. Mainly targets the lower body – legs, hips and glutes. Burns approx. 400 calories in 30 minutes.

8. Bicycling – Stationary bicycling indoors or outdoors are great cardio choices. Depending on resistance and speed, bicycling can burn 250 to 500 calories in 30 minutes.

9. Swimming – Swimming is an excellent cardio exercise as it is a full body activity. Swimming is great for cross-training for other cardio activities. The breast stroke burns approx. 400 calories in 30 minutes.

10. Racquetball and Tennis – The side-to-side sprinting makes racquetball and tennis excellent cardio activities. An average person can burn over 400 calories in 30 minutes.

High Intensity Cardio (Interval Training)

• Short durations (15 minutes – 30 minutes)
• High intensity (interval training)
• Burns huge amounts of calories & revs up your metabolism
• Explosive movements (sprinting, etc)

For athletic people who love High Intensity Interval Training (H.I.I.T training), below is a list of the top 4 cardio exercise that provide absolutely huge calorie burning results!

1. Sprinting – Sprinting not only burns HUGE amounts of calories, it also keeps your metabolism supercharged for days after. Sprinting, when combined with running and jogging can bring awesome results

2. Jumping Rope – One of the simplest and most effective exercises you can do. In just 15 to 20 minutes, jumping rope will give you an unequalled total body workout. Jumping rope is great for cardiovascular endurance and strengthens the performance of any sport – soccer, basketball, skiing, volleyball, football, etc.. This amazingly simple exercise is also great for improving lateral movement, hand-eye coordination as well as speed and agility.

3. Spinning – Spinning is a high-intensity workout set to music and simulates a challenging bike ride, complete with hills, valleys and varying intensity and speeds.

4. Fitness Boot Camp – Fitness boot camp is the best of all interval training methods and burns gargantuan amounts of calories. Sprinting, agiity exercises, plyometric training (explosive exercises), strength training and resistance training (weights) combine to challenge your body in so many ways that homeostasis (getting used to an exercise program and becoming less efficient) does not have a chance to set in. In a 60 minute boot camp session an average persona can burn 400-500 fat calories. Unbelievable! Checkout TigerFitBootCamp.com

TigerFit Boot Camp has been a Roaring Success—
here’s a little taste of the fun and games and TigerBall!

TigerFit Boot Camp, now located exclusively at Santa Monica’s amazing Palisades Park has taken off to a fantastic start. Team Tiger has burned-off thousands of calories, built hundreds of pounds of lean toned muscles and have competed fiercely for the TigerBall Cup. Take a gander!

Stay Injury-free with a Running Program
that You Can Stick with for the Long Haul

The days are long, the sun is bright and warm and we all get that natural pull to get out of the gym and head outside to exercise. But, away from the gym and fitness professionals we are on our own to build a balanced running program.

As you probably know, running can be really tough on the body, all that repeated impact can bedevil runners with shin splints, stress fractures, pulled muscles, ankle sprains, plantar fasciitis (heel pain), knee problems and chronic issues with their hips and lower back.

To prevent these side-lining injuries, make sure to use the right equipment and take precautions, including wearing the correct shoe for the surface, listening to your body and taking it easy if you’re feeling stiff or sore, and by slowly building the speed and intensity in your program over months not weeks.

The best running program is the one that you will stick with and the goal here is to create one that keeps you injury free and burning calories.

Start with the feet.

• Barefoot running on sand sounds awesome, but the simple fact is that our feet have evolved to the point that they need shoes to protect us from the wear and tear of any surface. Shoes made for running protect the foot and ankle from rolling and provide well-cushioned arch support to offset impact forces.
• For extra impact cushioning, buy a soft, over-the-counter shoe insert. A metatarsal pad can prevent toe joint pain or a neuroma, painful swelling of a foot nerve. Make the length of the insert either three-quarter or the full-length of the shoe. Full-length is recommended for running, three-quarter length inserts can move and be uncomfortable.
• Running demands a lot of your feet, so focus on the fit and make sure your toes are not jammed or pinched. Remember shoes wear out, change your running shoes after about 400 miles. Invest in a well-fitting new pair.
• Have you taken a good look at peoples feet lately? Everybody’s feet, from the length to the width to the arch, are different. Running shoe brands are different too, some are made for wide feet and some are primarily made for narrow feet, so choose a pair of running shoes that feel comfortable and provide perfect support.

Before hitting the pavement or the trails, stretch.

• Loosen up your calf and thigh muscles, also known as a runners’ stretch. Stretch the hamstrings, which are often the site of runner’s injuries.
• To warm up, begin by walking and then move to a slow jog, build speed and intensity as you go. Stretching again after your run helps  prevent soreness and tightening-up.

The running surface matters.

• Run on a surface that is softer than concrete or asphalt, like as a running track. Especially, if you have just starting running or are returning after a long break. The smooth, flat track surface will make it easier to avoid tripping over irregular surfaces, rocks or depressions that can cause injuries.
• Work slowly up to hills or trail running. Running up hills places added stress on the Achilles tendon, a commonly injured tendon in runners. Running downhill puts added pressure on the knees, hips and back.
• Running tracks are better than a treadmills. Treadmills lead to repetitive stress injuries because most runners don’t vary their stride.

Remember to pace yourself.

• Begin your running sessions with a slow walk and progress to a slow jog before increasing your speed, especially in the beginning stages of training.
• Beginners and those getting back into running should definitely take a day off between runs, this allows muscles to rest, recover and heal. Especially true if you’re feeling soreness.

Watch your running technique.

• To avoid injury, have your feet land just beneath your hips and avoid over-striding.
• Focus on your posture. Keep your shoulders back and your hands lightly cupped. Clenched fists causes tension in your shoulders and arms and creates an unbalanced stride.
• Hold your elbows close to your body at a 90-degree angle for the best upper body efficiency.

Prevent chafing and protect your tender areas.

• To prevent chafing, spread a thin layer of Vaseline or other lubricant on vulnerable areas. Chafing usually occurs around the bra line (women), nipples (men), inner thighs, and under the arms.
• For women, be sure you are wearing a good, synthetic sports bra with very smooth seams. Poorly-fitting sports bra leads to chafing.

By following these simple running tips, your program will stay on track and keep your burning up the miles and the calories. Good running!

Santa Monica Stairs Fitness Mania

Brian Woodruff, owner of Tiger Fitness Los Angeles was interviewed for a CBS News report on the growing fitness trend in Santa Monica, CA. The Santa Monica stairs are a fitness mecca to throngs of Tiger Fitness clients and fitness enthusiasts. “Brian says, the Santa Monica Stairs are a true fitness landmark in the Santa Monica area. Our TigerFit Personal Training love it because, with our program, it helps melt-off the weight.”

Become Our Facebook Fan and You are Eligible for TigerFit Boot Camp 2-Week Rapid Results Trial Membership. Yep, it’s that easy!

>>Go to TigerFit Boot Camp on Facebook and Become Our Fan

TigerFit Boot Camp is the perfect team-oriented, alternative fitness experience. We call our boot camp a kitchen sink fitness program because we throw in everything that we can think of; challenging body weight exercises, yoga, circuit training, pilates, weight training. You name, we use it. Not only does using the best of every fitness method get our clients into amazing shape, it insures that the program stays fresh, and that our clients enjoy the experience. TigerFit Boot Camps make it hard to believe you are getting in such great shape because you’re having so much fun.

It’s Official: The Tiger Bunnies Beat the Felines— 2-1 in TigerBall! A little smack talk was thrown back and forth after the win when the Bunnies wrote that the “Felines were Roadkill” on the TigerBall Cup…Stay Tuned!

Exercise isn’t just for the gym, integrate physical activity
into all parts of your life—especially at home.

Listen, we all spend most of our time at home and we see it as a sanctuary from the outside world. We get cozy on the couch and much of our time is spent preparing meals and eating and generally relaxing. The problem is that this sedentary lifestyle that we have at home neutralizes any exercise program that we may be doing at the gym and is a missed opportunity to generally increase our overall metabolism.

With a few easy changes to your lifestyle, adding physical activity at home can turn a couch potato into an athlete. As a side benefit to your healthier consciousness, your children will see that physical activity is not something you “do” at the gym or just on the soccer field, but is a normal, healthy part of life, which sets a good example for them.

You’ll soon find that you can combine exercise with many daily activities and that your time spent at home will supercharge your fitness program and help you burn fat and gain lean toned muscle.

Tiger Fitness Top 10 Home Exercise Tips:

1. Ditch the housekeeper and clean the house yourself— home cleaning is just one huge aerobic exercise class!

2. Retire the riding mower and landscaping team and work in the garden or mow the grass yourself. —Raking leaves leaves, weeding, pruning and digging in the garden burns huge amounts of calories-get to it!

3. If you are a stay at home parent and/or work out of your house go outside for short walks. —Start with 5-10 minutes and work up to 45 minutes of brisk walking.

4. For short trips, walk (choose a hilly route) or bike to the corner store instead of driving. —Great for the love handles, the environment and the soul.

5. Always combine watching TV with another activity like pedaling on your stationary bicycle, folding laundry, performing crunches, etc. (be creative). —Parking it on the couch leads to boredom and bored-eating. Move it!

6. Stand up and take walk while talking on the telephone. —You never know where you will end up!

7. Walk the dog or better yet take the dog for a leisurely jog. —you both will love it!

8. See shopping as a way to increase your steps for the day. Park farther away at the mall and vigorously walk the extra distance. Try to mostly wear your running shoes and sneak in an extra lap or two around the mall or department store.—Easy and effective!

9. Make things less-convenient at home, by placing things you need daily in the garage or place cleaning items in high places. —Extra squatting, bending, walking, carrying and stretching ALL add up to a fitter you!  

10. Keep the exercise equipment in your home gym repaired and convenient to use! —Dedicate a room or garage space for your home gym!

You are on the way to a leaner and more tone you…sweet!