Winter indoor cycling program

Come check out Chizel Fitness in Randolph NJ and participate in Chizel's indoor group fitness program.  I am teaching spinning on Thursday nights.

If you are interested in how spinning helped me lose over 40 pounds while having fun; come join me and experience this awesomely fun and inspiring fitness program.

WOD 05/09/12: Pirates & Prisoners Workout!

Drink plenty of water throughout the day and at least 20-oz, 60 minutes before workout.

20-oz during workout, and at least 20-oz after workout!

Warm-up 5 min

·         Lunging Reach-over hip stretches

·         High knee walk

·         Leg swings

·         Calf hops

·         Seal jacks

Pirates & Prisoners Workout:

Perform each workout for 30 seconds followed by a 20 second break

·         30 sec Jack Planks

·         30 sec Scissor Planks

·         30 sec Prisoner Squats

·         30 sec Prisoner Back Lunges

·         30 sec Cricket Push-ups

·         2 minute break and repeat 4x

Warm-down 5 min

·         Lunging Reach-over hip stretches

·         Warrior pose

·         Triangle pose

·         DDUP

·         Sun salute

Don’t forget to have something to eat after your workout, filled with good quality ingredients.

A protein shake works very well… Here is what I use: http://healthmindhealthybody.getprograde.com/pre-and-post-workout-drink.html

Who is looking out for your health & wellness?

Theo Tilton NASM CPT

Founder & Principal Bootcamp Coach

Ripped&Sexy Bootcamp® - TLT Mind&Body LLC

973-768-3625

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NJAS AIDS WALK 2012

As seen on NJ News12

Thank you for all who participated, created, and volunteered.  It was another great event hosted and created by NJAS.  I had the wonderful pleasure of coaching & leading the warm-up for the forth year in a row at the annual NJAS Aids Walk.  I am so deeply grateful to be able to provide my time and expertise as a leading local fitness expert.  Thank you.

Also from the Morristown Patch

Here is a great pic that has been posted on the Morristown Patch.
http://morristown.patch.com/articles/aids-walk?ncid=newsltuspatc00000001#photo-9842382

W.O.D. 5/2/12

GIANT CIRCUIT WORKOUT.

Perform each exercise for 60 seconds then rotate to next exercise with 20 second break.

Perform for 28 min

2 lap warm up

Circuit:
Side to side hurdles
Front to back hurdles
Medicine ball squat throws
Medicine ball ab twist
Knee taps
Kettlebell swings
Wide squats
Battle ropes
Repeat 2x

Warm down 1 lap
Stretching 5min

 

Who's looking out for your health and wellness?

Theo Tilton

Sent from my Verizon Wireless 4G LTE Smartphone

07/26/2011 Tabatas W.O.D.

Warm-up 5-10 minutes

·         30 seconds of push-ups

·         30 seconds of squats

·         30 second of lunge twists left

·         30 second of lunge twists right

·         30 seconds of marching toe taps

W.O.D. 20/10 tabatas

8 rounds ea. exercise

20 sec work, 10 sec recovery

1 minute break between each exercise

·         Suicide Tap Down

·         Plank Jacks

·         Power Jacks

·         Body Saw Plank

·         Sea Turtles

5 min Light jog cool down.

5 min Stretch and complete

Have you ever considered running a 5K?

Have you ever considered running a 5K? The benefits may surprise you.

A 5K race is 3.1 miles, the perfect distance for beginning runners. It's a realistic, attainable goal that's fun and satisfying to achieve.

Here are 5 rewards you will reap:

1) Tone Your Legs: Runners have awesome legs. Muscular, toned and tan. Training for a 5K will get you on pace for your own set of lean limbs.

• Calves: Not the easiest muscle to tone in the gym, but these lanky muscles are quickly toned by running. A proper runner's stride has your foot landing in a rolling motion, heel to toe. As you push off with your toe, feel a firm contraction in your calves. Push your calves to the limit by running in sand or gravel. No Thumping! You know your stride is stiff when you hear a thumping sound with each step. When you lightly roll your foot from heel to toe, you take pressure off of your lower back. Remember, thumping feet lead to a sore back.
• Glutes: Running is a great way to firm up your glutes. To really raise your glutes take your training to the hills or do bleacher runs.
• Thighs: Who doesn't want slimmer thighs? Running does wonders for shaping and slimming your thighs, right where it counts.

2) Support A Cause

By participating in a 5K you get in shape while supporting a cause. Most 5K races are put on by charities or non-profit organizations. Many times you have the opportunity to raise funds and community awareness through your involvement.

3) Flatten Your Abs

Running burns a massive amount of calories. This means you'll find your body quickly morphing into that of a lean athlete. Don't over-compensate the extra calories burned by eating too many carbs. Manage your portions to reap the most belly shrinking benefits.

While running is an amazing way to transform your body, running alone won't deliver complete results. Resistance training is an equally important part of the equation. With resistance training you get:

• Raised Metabolism: Resistance training raises your metabolism for an extended period of time, even after the workout is finished. This means more calories burned. Also resistance training adds muscle to your body, which raises your resting metabolism to burn even more calories when you aren't exercising.
• Upper Body Muscle Tone: While running is great for adding lower body muscle tone, it won't do much for your upper body. With resistance training you target the muscles of your upper body to create a symmetric physique.
• Muscle Confusion: With resistance training there are endless variations of movements you can do in order to keep your muscles guessing. Never allow your routine to grow stale by doing the same motions over and over again.

4) Make New Friends

Athletic endeavors are a relaxed way to make new friends and form connections within your community. Join a local running group to assist your training or start your own group of 5K hopefuls in your neighborhood. Your group could run the 5K together for support. Who knows, you may make new friends for life.

5) Start A Habit

Although you may find it hard to believe, especially if you haven't yet run your first 5K, racing is addicting. The satisfaction of accomplishing your goal, along with the exciting changes in your body, will likely lead you to another race. It's not farfetched that you'll build your training up to run a marathon.

Running is great, but as we touched on above, resistance training is essential for achieving outstanding results. The best way to get into amazing shape is with a challenging and dynamic exercise routine.

Call or email today to get started on your own exercise program that will lead to more rewards than you ever dreamed of.

5K Success

Here are 3 tips to ensure that your 5K goes great.

1. Consult your Doctor. You should always check with your doctor before beginning a new exercise routine, and training for a 5K is no exception. Once your doctor gives you the green light then jump in with your training.
2. Train Smart. Gradually increase your mileage over a few weeks or months. Start by running for 10 to 15 minutes and then slowly increase to a full 5K.

Stay Hydrated. It's always important to keep your body properly hydrated, especially when your activity level has increased. Drink water before and after reach run, and throughout your day.

Healthy Mind = Healthy Body,

Theo Tilton

“Your most valuable tool in becoming who you really are and who you want to be, can never be lost… It is always available to you, all of the time.” – Theo Tilton 2010

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5K Prep Class

W.O.D 06/15/2011

In preparing for the Morristown Corp Classic 5 K run/walk

July 14, 2011, 7:30PM
Headquarters Plaza Pioneer Park
Speedwell Ave., Morristown, NJ

I have created a team “Ripped and Sexy Bootcamp.”

To register go to: http://www.active.com/register/index.cfm?EVENT_ID=1938350&SUBEVENT_ID=1470593&TEAM_ID=992120&CHECKSSO=0&ticket=ST-273043-Po3jft7SNMbAQUtu24HtGKhVnvPpxbej0Fz-sso2

Not only that we will begin training for this 5K in class at least once per week.

That being said, this week 5K Prep class is as follows:

·         Approx 1 mile run.

·         Shuttle run sprints for varying distances, approximate 4 rounds

·         Hill running drills for 3 rounds

Leg stretching emphasized for 5 minutes.

That’s it.  Simple.  Be.

If you are curious about the 5K route.

We will begin training this route in the upcoming weeks!

MAP preview

·         Make sure you recover with a full nutritious meal after today’s and every class.

For more info on a great way to recover go to:

http://healthymindhealthybody.getprograde.com/pre-and-post-workout-drink.html

Healthy Mind = Healthy Body,

Theo Tilton