DEMO Day is Coming- Tell Your Friends!

Mark your calendars, update your iPhones, and maybe even write it on your hand – Demo Day is coming!  Whether you have taken every session and are reaping the benefits of all your hard training, or you’ve heard about it but been scared to try, everyone is invited to take a cardioCHAOS Demo class on Saturday, February 11.  We will be showcasing our amazing CHAOS class in three different sessions, so grab your friends and RSVP soon for your time slot.  In case you still haven’t tried the class and don’t know what it’s all about:

• cardiochaos is a high intensity, interval training workout routine that combines cardio and strength training.
• cardiochaos utilizes four rounds of 8 strength and plyometric exercise stations per workout.
• treadmills, ellipticals, bikes, AMTs are utilized for cardio training before and after every resistance station.
• each strength and cardio station is performed for 60 seconds.
• each cardiochaos workout is 60 minutes+.

Basically, we will jump start your fitness, regardless of your current activity level.  Everyone is encouraged to try it, you will be challenged at every turn!  Classes will be at 12:00pm, 1:30pm and 3:00pm, but each is expected to fill up.  RSVP soon to reserve your place in the best class in Santa Clarita!

Take action now.  It is time to kill excuses.  It is time to get more fit.

2012 is here, let’s get started!!

At cardiogirl, we are always looking to change and adapt, to keep our gym the best there is!  With that in mind, we are setting fitness goals for the new year, and we want to hear about yours as well.  Trying a race for the first time this year?  Let us know!  Looking to finally lose those last 5 pounds?  Make yourself a little more accountable by having it published!  We are here to help you attain those higher standards of fitness everyday.

To kick off the listings, I am publishing my race calendar for the first half of 2012.  I have recently joined the Runner’s Lane Running Team, and will be competing in many of the races on their calendar, as well as some favorites of my own.  My goal this year is to PR in every distance I tackle.  (We’ll see about that one…)  Here is the list I have so far:

January 27: Neverland 5K at Disneyland
February 5: Surf City Half Marathon, Huntington Beach
March 3: Mardi Gras Madness 5K, Santa Clarita
March 17: St. Patrick’s Day 5K, Saugus
April 7: Hollywood Half Marathon
April 15: Down and Dirty Mud Run 10K, Castaic
April 22: SLO Marathon, San Luis Obispo
May 7: Wildflower Triathlon, Paso Robles
May 12: Fight It! 5K, Santa Clarita
June 24: Kona Marathon, Hawaii

Who else is running this year?  Starting letting the cardiogirl family cheer you on now!

Cheers,
Jen

Jump Jump!

The ’90s were a big decade for jumping. Kris Kross made us jump in backward oversized overalls. And House of Pain made us jump around in oversized flannels. Well we may have given up the oversized outfits, but it’s time to bring back the jumping…at the gym.

Plyometrics, a method of exercise also called jump training, takes workout moves to new heights by using gravity for resistance. For example,… the next time you do squats try jumping on the way up instead of simply standing.

Plyometrics add explosive power to any exercise, giving you a higher intensity workout that burns more calories and torches fat!

We suggest practicing the following plyometric moves three to four times a week. Repeat them as many times and as fast as you can in 1 minute. Go!

Plyo-Pushups: Drop into a pushup and from the low end of the movement shoot yourself up as high as you can, lifting your hands off the floor. Fall forward again and land back into a pushup position. Lower down. You can do this exercise in a modified pushup position on your knees.

Plié Jumps: With your legs wider than hips width apart in a plié position, turn toes out to a 45-degree angle. When bent, knees should track over the heel or shoelaces. Place your hands in prayer position in front of the chest, sink the legs down into a plié, then jump straight up into the air. Point the toes, straighten the legs, and sink right into the plié upon landing.

Squat Jacks: Jump wide into a jumping jack position, then lower into a wide-leg squat with your arms raised over your head. With all your power, jump and bring your hands back to your sides.

We know what songs you’ll be putting on your next soundtrack.

Are You Ready for a cardiogirl December??

We hope you all had an amazing Thanksgiving this year!  cardiogirl is SO thankful for all our year’s blessings, healthy and happy friends and family, and all our wonderful cardiogirls who work so hard, day after day.  You are all inspiring!

That being said, how many of you stayed on track this weekend?  It’s so easy to fall victim to all the Thanksgiving staples, but we are here with a HUGE array of December workout offerings to help keep you trim all season long!

 

The Holidays are upon us at cardiogirl!

Halloween is past, and Thanksgiving is right around the corner, and cardiogirl is ready to fight the flab that threatens us this time of year! Here is a list of easy ways to help conquer the holiday weight before it creeps on, including the cardiogirl plans for attack this winter!
1. Review your cooking methods- don’t fry when you can steam your veggies. Check out a lower fat option for oil when roasting. Then invest in lower-calorie options – small swaps can make a huge impact on your eating.
2. Eat regularly and balance your meals. Don’t starve yourself in anticipation of a big meal, eat small meals at regular intervals, and don’t stop at the rich foods only. Be mindful of fruit and veggie options, so you are still getting vitamins and minerals at each gathering.
3. Moderation is key! Don’t be afraid of saying “no” if you aren’t hungry, and don’t let yourself get bullied into trying everything on the table. The same applies to your alcohol intake- you don’t have to taste each and every holiday drink. Temper yourself and your body will thank you.
4. EXERCISE! Many people have a little extra time during the holidays – be selfish with some of your time, and get to the gym! cardiogirl will be filled with new and exciting classes this December to help you stay on track with your fitness goals in the face of winter weight gain. Be on the lookout for the holiday schedule, which will be posted soon.

Cheers,
Jen

Ending another Challenge and another CHAOS!

Can you believe it’s already been six full weeks since we last started cardioCHAOS?  Congratulations to all the ladies who have kept going strong – we have just one morning left!  Let’s finish on a high note with tomorrow’s class, and get ready for fall!  How many of you are signed up for the next round?  Starting on October 27 and ending December 6, it’s a GREAT way to help stave off those unwanted winter weight gains!  If you haven’t signed up already, do it soon before all the spots are gone!

For those ladies who have not yet tried the ultimate fitness workout with us, there will be a FREE cardioCHAOS demo this Saturday, October 22, starting at 3:00pm.  There are still some spots available for this class, just give us a call to reserve your space.  All ladies are invited, so bring your non-cardiogirl friends along to see all that the gym has to offer!

Once the demo is over, plan your Halloween weekend to include the cardiogirl SHOCKTOBER 5K, which will be held Saturday, October 29 at 11am.  Run in costume if you dare, and get ready to run the 5K in reverse!  We will be starting at the corner of Magic Mtn. Parkway and McBean, running down Magic Mtn. Parkway and finishing in front of Lee’s Wine Bistro.  It will be SPOOK-tacular – see you there!

Cheers,
Jen

Spin It Up!

 

Sometimes, the regular old treadmill or AMT workout just doesn’t seem as appealing as it normally does.  So, here is a great cycle routine you can do on your own – and we’ve even placed a soundtrack alongside to keep you going!  Give yourself 45 minutes from start to finish, and feel great the rest of the day!

0:00 – 3:00 (“Diamonds from Sierra Leone” Kanye West feat. Jay-Z)
Warm up – comfortable stride, getting your legs moving at a lower resistance level.

3:00 – 7:00 (“Harder to Breathe” Maroon 5)
Adding resistance, pedaling up a medium hill.

7:00 – 11:00 (“Grenade” Bruno Mars)
Even more resistance, slowing RPM level to 55-60. If you are on the upright bike, try coming out of the saddle for short periods of time to really challenge yourself.

11:00 – 15:00 (“Just Can’t Get Enough”)
Active Recovery, dropping the resistance level down enough to maintain a high RPM rate of 80-85 while your heart rate gets back down.

15:00 – 19:00 (“Days Go By” Dirty Vegas)
Flat road, add a little resistance from your recovery pace, and speed up to 85-90 RPM.

19:00 – 23:00 (“Judas” Lady Gaga)
Hill Repeats, adding resistance to create a medium hill that you can maintain 65 RPM.  Every 30 seconds, “sprint” at a high level for 15 seconds, then drop back to 65 RPM.

23:00 – 27:00 (“Party Rock Anthem” LMFAO)
Fast and flat, dropping resistance to a level you can maintain an above 80 RPM for continuously.

27:00 – 31:00 (“Uprising” Muse)
Steep hill climb, resistance level high enough to only maintain 70 RPM without slowing.

31:00 – 35:00 (“Curbside Prophet” Jason Mraz)
Steady cruise, recover with a lighter resistance level.

35:00 – 43:00 (If U Seek Amy” Britney Spears)
Ladder Sprints, starting with :10 sprint and :10 recovery, work yourself up to :60 sprint and :60 recovery, adding :10 to each level.  Aim for 95+ RPM on the sprints and 65+ on the recovery levels.

43:00 – 45:00 (“Love the Way You Lie, Part II” Rihanna)
Cool Down, with a low resistance level and slow your heart rate to finish.  GREAT WORK!

Get Ready for Fall at cardiogirl!!

Happy September, ladies!  As we near the end of the summer months, let us say congratulations for all the hard work you put in this season.  cardiochaos, cardioshred, the cardiogirl Summer Sizzle 5K – the list goes on and on, and you should all be proud of your accomplishments.  A shout out goes to all the cardiogirls and cardiofriends and family who braved the raging heat to run last Sunday in the 5K.  We had some first-time competitors who were AMAZING!! (We’re talking about you, Mandy Hummel, Stacy Van Anda Koehmstedt, and Sylvia Hillo!!)  And congrats to Debbie Feyerabend on her first place finish, and to Deb Tapia, who took second while pushing her grandson in a stroller!!

Now that Labor Day is here, along with the Disneyland 5K and Half Marathon – good luck to Brian and Mary Wildemuth, cardiogirl and dude, in the 5K Saturday, and to Ann Roen on the Half Marathon Sunday – you got this!!  A special shout out to my mom, Helen Azevedo, who is competing in her first Half Marathon at the Disney – let’s go!!

Now is the time to get your calendars out.  First, a reminder that cardiogirl will be closed Monday, September 5 in observance of Labor Day.  So work hard this weekend, and enjoy your holiday!  Those cardiogirls who are participating in the next round of cardiochaos, get ready to sweat – class begins next Thursday, September 8.  We will see you dark and early at 5:30am to kick off the new session.  If you have not signed up yet, the SEB Mud Run will take place next Sunday, September 11 at the Pitchess Detention Center.  This challenging 5-mile race is a blast, and a great way to get dirty!  Lastly, get ready for the SHOCK-TOBER 5K to be held next month.  Cory is running, so we’ve all got to be there to cheer him to the finish line!

Have a terrific weekend!  Cheers!

Jen

Mark Your Calendars!!!

As we get to the close of summer vacation and the start of a new fall routine, it’s time to update your goals and your calendars for all the upcoming cardiogirl events and challenges!

Congratulations to all the cardiochaos girls who have completed the first half of chaos, and are sprinting into the second half this week!  With this session almost complete, it’s about time for another demo class for those of you who still haven’t had an opportunity to see what cardiochaos is all about!  Try the newest and most chaotic offering from cardiogirl on Saturday, August 27, at 3pm.  Please RSVP for a spot in the demo class, as it will fill up!

Following your chaos session, join us Sunday, August 28 for the cardiogirl Summer Sizzle 5K at Lee’s Wine Bistro.  We will be running a 5K route on the surface streets, then meeting back at the bistro for a champagne toast to celebrate all your summer success!

The following weekend is Labor Day, where a couple of cardiogirls will be running the Disneyland Half Marathon and 5K.  Then join us on September 11 as we take part in the Annual SEB Mud Run to benefit Lupus International.  This mud run is 5+ miles long at takes place at the Pitchess Detention Center in Castaic, Ca.  It’s your last chance of the summer to get out and get dirty!  Check out some cardiogirls who fought through the mud in last year’s race.

Let’s HANDLE IT!  Cheers to a great end of summer!

Jen

New Month, New Goals

Can you believe August is already here? The summer is flying by, and the ladies participating in the Summer Challenge are hard at work.
School starts this month, and it’s back into routine for many of us. This is a great time to assess your fitness and nutrition (or maybe life in general) and make some new goals! Studies say shorter-term goals can be hugely instrumental in reaching a larger one. Testing this theory, I am training to try and beat my half-marathon PR at the Disneyland Half Marathon next month, then again in November in Santa Clarita, all in preparation for the Surf City marathon in February. Yikes!
Nutrition: If you’ve fallen off your healthy eating habits this summer, you’re not alone. Extra daylight and warm weather bring about easy get-togethers that are so often centered around food. Summer barbeques, beach picnics, and warm-weather vacations make it easy to slip up more often than during the year. Make small tweaks now and reach healthy eating goals before the cooler weather arrives.
Exercise: If you have been doing the Summer Challenge, you are already getting some terrific workouts in. But if you’ve let your workouts slide, now is the time to get back on track! Check the cardiogirl calendar to see which classes you can fit in, or schedule training sessions with us – we love to train!