Urban X-Training: September 14th - October 7th, M and W 6:30pm - 7:30pm
"Take it to the streets and find your strength." An outdoor boot camp that pushes your cardiovascular and muscular strength to its capacity. High intensity core training using the streets as our exercise playground. Lose weight and gain strength.





Group X classes that I am teaching:
Town Lake
Monday 12 noon - Weight Circuit
Monday 5:35 - 6:10pm - Cardio Core
Thursday 12 noon - Pump
Friday 5:15-6pm - Pump

Are you looking for that extra push in your workouts that you just can't seem to do yourself? Train with me. Whether it's on your own or with a friend or with a group, I can help you increase the intensity of your workout and also help you find your way in the gym. Do you just need one workout to develop a consistent resistance training routine? Or are you looking for a weekly butt kick session. Contact me personally at chelsea@pureaustin.com.

WEEKLY EXERCISE GAME PLAN:

Body Maintenance:
3 - 4 30-60 minute circuit training workouts combining both cardiovascular and resistance training
*30 minute workout - Try this if you are short on time
Cardio: 5 minutes at 70% intensity
Weights: 5 minutes, Legs - 80% intensity
Cardio: 5 minutes at 85% intensity
Weights: 5 minutes, Upper Body - 85% intensity
Cardio: 3 minutes, 90% intensity
Weights: 5 minutes, Legs 90% intensity
Cool down: 2 minute cardio 50% intensity

Body Change: Taking it to the next level
4-6 45 - 70 minute workout combining both cardiovascular and resistance training

Total Body Circuit: 45 minutes
Cardio: 10 minutes - Interval on Stair Master, Bike, or Treadmill 70-80% intensity
Weights: 10 minutes - Squats, Abs, Lunges, and planks
80-85% intensity
Cardio: 10 minutes - Interval circuit - 1 minute at 85% and 1 minute at 90%
Weights: 10 minutes - Shoulder press, Chest press, Assisted Pull ups, Biceps curls. Use a Bosu or Stability ball to challenge your stability and balance. 85% intensity
Cool down: 5 minutes at 50% intensity

Making fitness a lifestyle is a lifelong process of adaptation, acceptance, motivation, undeniable effort, work and reward, frustrations, successes, and perspective changes. What worked for us when we were younger will most likely not be as effective as we get older. Jeans that once fit us, even if it was last year, may not be comfortable now due to the change in our body's composition. As we age our bodies change not only in composition but in hormonal processes that will definitely affect how our bodies react to exercise, nutrition, and sleep. It is fundamentally important to develop a realistic perspective towards the health and fitness of our bodies. If it was easy and completely scientifically explainable, then all of us would sport a six pack, a rock solid bottom, Madonna-ess arms, and a size 2 waist. However, fitness is not a black and white process, and what may be working for Jane might not work for Sally.

Cardiovascular and Resistance training are key to losing weight and gaining strength. Our bodies respond to exercise according to hormonal processes and genetics, which in turn are affected by a myriad of elements, including age, nutrition, and rest and recovery.

Society undeniably influences our individual perspectives towards what is healthy, fit, sexy, and acceptable. The slim fit of clothing heavily conditions our minds as well. Having to buy a pair of jeans in a different size could completely unravel a woman.

Changing our perspective towards our bodies is most important in the process of self-acceptance and health and fitness. Living a healthy and fit life extends further beyond the aesthetic. Though to most, and including myself, what we see in the mirror could determine how we feel about ourselves. Perspective change then has to occur in order to keep our body and mind strong and clear.

Stand in front of a mirror. I'm serious, please do it. And take an honest look at yourself from all different angles and directions. I know, it's not easy. However, mirrors reflect nothing but the aesthetic truth of your personal health and fitness. They do not reveal the health of your mind, your heart, your lungs, and your organs. They cannot speak, therefore they cannot tell everyone that you can now do a pushup, that you raised your weight for your squat, that you finished an entire spin class, that you are training for a triathlon, that you now can do 10 minutes on the Stair Master, that you consistently work out three or more times a week, that you have accomplished your short term goals, and that you make a daily effort to eat 5 small healthy meals. This my friends is health and fitness. This is making fitness a lifestyle. This is keeping the body in good health.

Keep pushing hard in the gym and making smart nutritional choices. Continue setting short and long term goals and measuring your progress. Remain consistent, positive, realistic, and flexible. Adapt and act! Change your perspective and you will change your body.


Recipe of the week:
Veggie Pita Pizza
Ingredients:
2 Whole Wheat Pita Pockets cut in half, equals 4 servings
2 tablespoons of olive oil
1/2 cup of fresh basil
2 whole tomatoes sliced
1/2 cup sliced bell peppers
1/4 cup sliced mushrooms
1/2 cup fresh spinach
1/4 cup artichokes
1/4 cup black olives
1 cup mozzarella cheese

Heat oven or toaster oven to 350. Saute veggies in non stick pan for 8-10 minutes. Cut each whole wheat pita pocket in half. First drizzle the olive oil on each pita. Then sprinkle the cheese on each slice. Top each slice with basil and sauteed veggies. Bake for 8-12 minutes, till pitas are crispy and cheese is melted.