What is HIIT???

On December 22, 2016 By roxygurl464In FitnessLeave a comment

HIIT is the acronym for “High-Intensity Interval Training” and it serves as a great workout option for someone who wants to burn a serious amount of calories in a small amount of time. Basically, HIIT workouts consist of periods of max or sub-max effort exercise utilizing the larger muscle groups (legs, chest, back, etc.) combined with shorter rests or low activity phases.

The goal of HIIT is to fatigue the muscle group quickly without allowing enough time for the muscle to fully recover during the rest period. This will cause the pexels-photo-209968 muscle to lack oxygen and enter the anaerobic phase, essentially burning more calories. These exercises can be done with or without external weights, depending on your level of fitness.

A good example of a HIIT exercise program is Tabata, which entails doing an exercise, such as Mountain Climbers, at your highest intensity for 20 seconds then resting for 10 seconds and repeating 8 times for one set. One full set should equal exactly 4 minutes, which may sound easy…until you try it! Depending on how much time you have will determine how many “sets” to do. Only have 20 minutes to squeeze in a workout? Then go for 1 set of 4 different exercises, leaving 4 minutes for a cool down/stretch at the end (you WILL need it!).

pexels-photo-175708 Studies have shown that HIIT exercise is a great way to increase muscular strength as well as improve cardiovascular performance. This type of training can be a fun way to spice up a mundane workout schedule and will continuously challenge your muscles in new ways. So give it a try the next time you’re pressed for time but want to get it a quick, yet effective, calorie burner in…you’ll thank me!

Remember…go at your own pace, small progress IS progress just the same! Love yourself. Love your body and ALL that it does for you. YOU are beautiful!

Athlete Spotlight

On November 14, 2016November 27, 2016 By roxygurl464In FitnessLeave a comment

Are you, or someone you know, a Rock Star Athlete with an amazing transformation story? If so, Like us on Facebook and Instagram, sign up for emails and leave a comment below.

We are looking for inspiring athletes to spotlight each week. Tell us your story:

What made you decide to start your fitness journey?
What are some of your biggest successes?
How do you stay motivated?
What have you learned along your fitness journey?
Who inspires you?

Each week we will showcase a new athlete and their fitness story.

All featured athletes will receive a GirlyFLEX tank top and $25 Amazon.com gift card!

PRODUCT REVIEW: MTS VASKY

On November 2, 2016November 17, 2016 By roxygurl464In Fitness, Vitamins & SupplementsLeave a comment

What is it?

Vasky is a non-stimulant pre-workout pump inducer that can be taken alone or stacked with another stimulant-based pre-workout.

1001009-2t — Photo courtesy tigerfitness.com

What is in it?

Taurine, an amino acid that pulls H20 into muscle and promotes muscle strength and endurance
HydroMax, MTS’s exclusive formula blend of glycerol and silica that increases endurance
Nitrosigine, increases nitric oxide and silicon blood levels, patented and accepted by the Food and Drug Administration
Vitamin C

vaskyfacts — Photo couresy of tigerfitness.com

Where can I get it?

Vasky, and all other MTS products, can be found at Tigerfitness.com

Overall: When founder and CEO of MTS Nutrition, Marc Lobliner, created MTS Vasky he strived for a non-stim pump enhancer with little to no flavor. And that is exactly what Vasky is! A refreshing, smooth burst of power that doesn’t leave you jittery long after your workout.

This stuff is awesome! You can take it alone or stacked with your favorite stimulant pump enhancer for an even higher burst of energy for those heavy lifting sessions. I’ve personally used it both ways and saw a huge difference in my energy level and endurance.

I’m not sure if this is even an intentional perk of MTS Vasky, but I definitely noticed an increase in mental focus and memory.

With 30 servings per container and a price point of just $19.99 +shipping, Vasky is a home-run pre-workout for beginner/moderate athletes looking to take their program to the next level!

This is an honest review. I am not endorsed by nor do I have any affiliation with MTS or Tigerfitness.com.

5 Reasons Workout Partners are the BEST

On October 29, 2016November 1, 2016 By roxygurl464In FitnessLeave a comment

Studies have shown that the level of social support an athlete receives can significantly impact their training progress. One of the best forms of support comes from having a “ride-or-die” workout partner and here are 5 reasons why:

5. A Little Friendly Competition is a Good Thing!

It is plain ol’ human nature to constantly strive to be better. Competition is healthy and gives us an extra push when we feel like giving up. Having a workout buddy increases our motivation to do just as good as someone else, if not better! Even if you and your partner are not exactly on the same fitness level, friendly competition can make establishing and reaching goals a little more FUN!

4. They’ve Got Your Back

Safety is always a top concern when working out, especially in a gym atmosphere. Having an extra set of hands to spot lifts will give you that extra burst of confidence to try new exercises or advance to a higher weight. Even if you and your partner simply keep an eye on each other’s form, having that external support can really aid in avoiding serious injuries.

3. Get Out of Your Comfort Zone…Together

Little known fact: Batman is actually just a normal guy in tights and cape without Robin. Well…not really, but he certainly wouldn’t be as “Super” of a Super Hero without his faithful sidekick. And the same goes with you! Having your workout partner by your side will give you that little boost of extra confidence to step outside of your fitness “comfort zone”. The gym can be pretty intimidating place, but doing the same old “safe” workouts that you are familiar for each and every session will ultimately lead to a plateau in your progress. Having your partner by your side will make it a little less scary to try an unfamiliar machine or a new technique to stir things up a bit.

2. Variety is the Spice of Life

Not only does doing the same exercises get boring after a while, so does exercising in the same gym. Having a change in scenery every now and then can be incredibly inspiring and motivating. Luckily, most cities and towns have multiple fitness facilities with memberships that allow their members to bring a guest for free. Each facility is a little different, each with their respective positives and (sometimes) not-so positive features. Having a gym buddy with a membership at another local facility can be beneficial for both parties. You can take turns being each other’s “guest” and switch up the workout environment. It’s like paying for one membership, but having access to multiple gyms!!!

1. And the number one reason workout buddies rock…Motivation!!!!

Everyone needs a driving force to keep them focused and motivated to reach their fitness goals. Having a dedicated workout partner can do just that. Think about it….it is pretty hard to feel lazy and decide to skip a workout session when another person is depending on you. Simply being there for one another to show support and encouragement can make a huge difference in both of your fitness journeys.