Posts Tagged ‘workout’

Tuesday, February 7th, 2012  
Posted by Megan as Boot Camp

916 calories

(The above image is a screen shot of a client’s heart rate monitor following boot camp).
SOHI Fitness boot camp classes are designed for you to burn the most amount of calories in the least amount of time. At SOHI we expect you to see results. We provide unique high calorie burning, muscle building workouts and personalized eating plans to help you lose weight and tone up at any level.
Thursday, January 12th, 2012  
Posted by Megan as Life, Training

This is a guest post by Jennifer Walter.

Two years ago I found myself closing in on my mid 30s with an extra 30 pounds around my waist. New Year’s was approaching and at the stroke of midnight I was going to change all the things about myself I wasn’t happy with through this magical thing called the New Year’s Resolution.

I was going to lose weight. I was the heaviest I’d ever been, woefully out of shape, miserable, yet unable to summon the motivation to do anything about it. I decided that maybe getting a trainer would jump-start me into action and signed up with Megan at SOHI Fitness.

Fast forward two years later…

As of a few months ago I was doing great. I lost 30 pounds and was in the best shape of my life. Then, I fell off the wagon. Slowly at first and then with a loud splat. As I began my recommitment to fitness in the New Year, I thought back to what made me successful the last two years and how I managed to get past the hardest part – getting started.

Read the rest of this entry »

Monday, January 9th, 2012  
Posted by Megan as High Intensity Training

This is a guest post by Dr. Ron Fritzke.

While it isn’t true for the country as a whole, cold winter weather forces a lot of us who don’t live in the Sunbelt to stay indoors. For runners, cyclists, hikers, and swimmers this can be a real challenge. Few fitness buffs prefer sweating in the living room to taking a bike ride around a lake or a hike through the woods.

Going on a two hour bike ride in the summer is an excellent way to stay fit…but hammering out two hours of riding on an indoor bike trainer in the house is beyond the limits of just about any sane person.

I’ve ridden a four hour indoor ride while trying to distract myself by watching a football game on the TV…and received a Certificate of Insanity from my wife upon completion. I don’t recommend it.

How I Rediscovered Intervals

Megan’s already done an excellent job of emphasizing the benefits of high intensity interval training (HIIT) on the SOHI fitness site. Let me add a bit of my personal experience to reiterate the value of the ‘hard-easy-hard’ approach.

Way back in 1984 I ended my competitive running career at the US Olympic Trials marathon. Needless to say, keeping fit and maintaining my weight wasn’t too much of a challenge when running over 100 miles a week. But things slowly changed when I tooled back the effort.

Although I was still running five milers and even ten milers, my body weight slowly inched upward. It wasn’t until my kids got old enough to start competing that I rediscovered ‘intervals’.

I assigned some pretty painful hill repeats for their workouts and, in order to appease my conscience, I ran beside them.

That’s when I discovered how valuable high intensity training can be for weight loss. Over the course of the next month or so my weight started going down. And it made sense…I’d noticed that I would start sweating spontaneously throughout the evening after a series of hill repeats, and my heart rate would remain elevated ten to fifteen beats per minute over my normal resting rate up until I went to bed.

And that’s part of the magic of high intensity workouts; you get benefits long after the huffing and puffing is over.

Quality Over Quantity With HIIT

Without further ado, let’s get on with laying out a few high intensity interval workouts for when you’re trapped indoors. My indoor workouts are done on a Kurt Kinetic Road Machine, but the same principles can be applied to a variety of exercise equipment.

A Pyramid Workout-

  • Ten minutes easy pedaling.
  • One minute hard pedaling, followed by one minute easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Five minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • One minute hard pedaling.
  • Ten minutes easy pedaling.

That’s pretty strenuous workout, tempered by how hard you push yourself on the ‘hard’ efforts.

A Descending Ladder Workout-

  • Ten minutes easy pedaling.
  • Six minutes hard pedaling, followed by two minutes easy pedaling.
  • Five minutes hard pedaling, followed by two minutes easy pedaling.
  • Four minutes hard pedaling, followed by two minutes easy pedaling.
  • Three minutes hard pedaling, followed by two minutes easy pedaling.
  • Two minutes hard pedaling, followed by two minutes easy pedaling.
  • One minute hard pedaling.
  • Ten minutes easy pedaling.

A Short, Hard Workout-

  • Ten minutes easy pedaling.
  • Ten minutes, alternating very hard ten second bursts with ten seconds easy.
  • Ten minutes easy pedaling.

Needless to say, when doing any exercise (particularly this type of high intensity workout), you’d better clear it with your physician.

So Maximize Your Efforts Doing HIIT

I’ve given you a few examples of high intensity workout, two of which are pretty strenuous, and one which can hurt quite a bit…but isn’t very long. The truth of the matter is that you can fabricate all sorts of different workouts using this approach of ‘hard-easy-hard’.

Perhaps it’s time for you to jump into this type of fitness technique…you have nothing to lose except some indoor exercise boredom, or maybe a few pounds of body fat.

About the author: Dr. Ron Fritzke is a chiropractor in Northern California, maintaining his private practice as well as serving on the sports medicine team at the College of the Siskiyous. A converted runner, he now spends his time staying fit on one of his four bikes…on the roads, over forest trails, and even in his living room on his indoor bike trainer.

Friday, November 25th, 2011  
Posted by Megan as Boot Camp


Today through Nov. 27 get 1/2 off all boot camps for 2 or 3 times a week for 6 weeks ONLY. Just click on the link to our Boot Camp page and purchase on PayPal. Print your receipt and redeem at any time.

Tuesday, November 15th, 2011  
Posted by Megan as High Intensity Training

Hell on Wheels by Fu Manchu

Friday, June 3rd, 2011  
Posted by Megan as Training

new men class resize

For all those who are new to SOHI! We want to tell you a little about our boot camps.

At SOHI, we expect your body to change in our classes. In as little as two weeks you should see results in weight loss, inches lost, improved cardio and strength gains. We have proven results of people losing 20-30 pounds in 12 weeks! You will burn 800-900 calories per class doing sports drills and using various equipment, while at the same time having fun.

We also know that your eating is a huge part of your results, as we give you an eating plan to follow, not a calorie restriction. We are here to help you get faster, stronger, leaner, and maybe even a little meaner :) .

We also do not believe in making our boot camp classes HUGE. Our trainers want your experience to be personalized and focused on you and your form, so we limit our class size.

Tuesday, May 24th, 2011  
Posted by Megan as Boot Camp, Training

Boot Camp

Always wanted to try a SOHI boot camp, but wanted something closer to home? We will now be having boot camp classes in Pearl City beginning June 14th. They will be on Tuesdays and Thursdays 6pm-7pm with Stephanie. Contact us for location and sign-up.

Saturday, April 30th, 2011  
Posted by Megan as High Intensity Training

The following is a pyramid workout and the exercises are done as 6 reps, then 12 reps, then 18 reps, then 12, then back to 6. For example, I did all 4 exercises doing 6 reps on each, then repeated all 4 doing 12 reps each, then 18, etc. There is no rest between sets and you will need 2 kettlebells or dumbbells for this exercise.

For the first exercise begin in the squat position with kettlebells positioned between your feet. Kick your feet back so you are in the plank position with one hand on each kettlebell and legs together. Without pause, split your legs apart and return them back together. Then hop into a squat position with your kettlebells still on the ground. You then jump squat holding both kettlebells. Repeat until you complete your reps.

Kettlebell upright row – have one kettlebell in front of you while in a squat position. With one arm pull the kettlebell towards your chin with your elbow to the sky while standing upright. Return to the squat position and alternate hands again pulling the kettlebell towards your chin in the same manner. Alternate until you complete the number of reps.

Sideways squat thrusts – alternating one on each side. With hands on the ground, slightly twist your torso and squat thrust to one side. Return to center and jump up then squat thrust to the opposite side. Repeat until you complete the number of reps.

Reverse kettlebell lunge – holding one kettlebell overhead with both hands, step back into a lunge. Alternate your feet until you complete the reps. Be sure to keep your knee behind your toe in this exercise.

Thunder Kiss ‘65 by White Zombie

Friday, March 25th, 2011  
Posted by Megan as High Intensity Training

Do these 5 exercises one after another without a break. Pick a weight where you can do all of them for an entire minute each. Do this workout as many times as you are able with short minute breaks between each set.

First exercise: Start in a squat with dumbbells on the ground between your feet, back flat and knees not over your toes. Jump up with weights, pulling legs together and pressing up the dumbbells. Then jump back down to a squat with the dumbbells back in starting position. Repeat for 1 minute.

Second exercise: While holding the weights on the ground, do a mountain climber switch legs back and forth putting your front foot as far up front as you can. Repeat for 1 minute.

Third exercise: Still holding the dumbbells, do a push-up and then twist onto your side pulling up one dumbbell with the end facing towards the sky. Let your feet naturally twist until they and you are on your side. Then push-up again and do the other side. Repeat for 1 minute.

Fourth exercise: Get in a sit-up position and keeping the dumbbells on (one on each) your shoulders, sit-up and twist until the end of one dumbbell touches the opposite thigh. Then go back down and do the same to the other side. Repeat for 1 minute.

Fifth exercise: With your dumbbells by your side, lunge (not letting your knee go over your toe) crossing your front foot in front and do a full bicep curl with your weights. Then push off your front foot and go back to the middle standing then lunge to the other side and do a full bicep curl. Repeat for 1 minute.

Good Luck!

I Want It All / We Will Rock You Mash-Up (feat. Armageddon aka Geddy) Queen – Sucker Punch Soundtrack

Friday, March 4th, 2011  
Posted by Megan as High Intensity Training

I chose to use 10 lb weights for this workout. Pick a weight where you can do 2-3 sets.

First set up your timer for two 1 minute intervals or for a 1 minute and two 30 second intervals, so you can be reminded when to switch legs on the second exercise.

For the first exercise, get in a high plank or push-up position with each hand holding a dumbbell. A modification would be that you do the push-ups on your knees. Make sure your back is flat and your bootie is down while doing the push-ups to 90 degrees. Then immediately do a one arm row by pulling your right hand up to your chest while maintaining the push-up position, keeping your elbow pointed up to the sky and your arm close to your side. Repeat this with your left hand. Then with both hands back on the ground holding the dumbbells, hop both feet up together towards your hands so you can quickly stand up and hop as high as you can. Then go back down into a push-up position. Repeat this exercise without stopping for one minute. Immediately go to the second exercise.

For the one-legged burpee, keep the dumbbells in your hands and on the ground and start in a push-up position with one foot up and one foot on the ground. Hop the foot on the ground towards your hands and then stand up and hop on that one foot. Then hop back down on the same foot and repeat for 30 seconds. Do the same with your left foot for 30 seconds.

If you are using a heavier weight, you may only be able to repeat this two times. If using a lighter weight, try to repeat it three times for a cardio and weight lifting workout.

Arm Over Arm by Screaming Females

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