Thursday, December 19, 2013

Bangin' Body Training & DivaGatherings Promotion

Bangin' Body Training
129B Corporate Dr., Swansea, IL 62226
618.520.6679
shawnta2bfit@aol.com
Shawnta Kinmon, Owner

The following article is awesome! It explains one philosophy upon which a number of Bangin' Body workouts are built. Bangin' Body mixes it up. 

To learn more READ ON...
November 1, 2013 - How You Can Benefit from the Combination of Mind/Body, Agility, Strength, and High Intensity Interval Training - Found on Peak Fitness web site 
Physical activity is an important component of a healthy lifestyle and the benefits of regular exercise have been well established. Adopting your fitness routine to include more interval training can bring great benefits to your energy levels, body composition, and overall fitness.
If you are exercising regularly, you're already doing a great job at trying to be healthier. Unfortunately, you might find yourself among the masses of people that routinely do low to moderate intensity cardiovascular exercise for extended periods of time and therefore seeing very little results.  
You may also be plagued with injury because you have a weak core muscle stature and poor posture. Lastly, you may see delayed results because you are not building muscle through agility and strength exercises.  With that said, we recommend a combination of Mind Body, Agility and Strength and High Intensity Intervals (HIIT) for the perfect workout so you can see maximum results in less time.

Why You Need High Intensity Intervals, and What Chronic Cardio Does to Your Body

When you stay above 75 percent of your maximum heart rate for extended periods of time, you’re burning glycogen. Your body in turn craves more carbohydrates to replenish the lost stores, so you devour lots of sugar and starches. This describes your body’s urge to reach for a bagel after a long run or a session on the elliptical going at a steady pace.
When you continue this cycle, your body can release more cortisol (stress hormone that can cause weight gain), lose lean muscle mass, and gain more fat mass. Other signs of overtraining can include illness and fatigue. This is counterproductive to most individuals’ health and fitness goals. In an effort to improve health, any activity that makes you more fatigued and susceptible to illness should be avoided.
If you’re not doing some form of high intensity intervals in combination with strength and mind/body exercises a few times a week, then you are missing out on the most beneficial and time efficient form of exercise.
The bonus: Just 15 minutes of interval training is as effective as 60-90 minutes of steady state exercise. This typically includes whole body functional movements involving cardiovascular and muscular exercises engaging the core as the center of every movement. Intervals can be performed on any type of cardio equipment, doing drills in place, or old-fashioned sprints.
The latest research suggests that performing high intensity intervals can be 5-6 times as effective as regular steady state exercise. HIIT can be used to increase cardiovascular capacity, performance levels, and accelerate fat loss. Therefore ditch the long cardio sessions and replace them with effective short bursts of cardio leading to breathlessness. 
You know you are performing HIIT intervals correctly when it takes your body at least 30 seconds to gain your breath back. An easy way to know if you have hit your target heart rate is to perform a talk test (e.g. repeat your phone number immediately after an interval without stopping to catch your breath). You should not be able to say more than 3 words consecutively without stopping to catch a breath. 

What Makes HIIT So Beneficial

Low-volume high-intensity workouts recruit fast twitch muscle fibers, increasing the production of Human Growth Hormone (HGH) naturally and normalizing insulin levels. Interval training produces healthy levels of Human Growth Hormone (HGH) which start to decline around the age of 30. One study from the Journal of Sport Sciences showed that HGH levels were up 450 percent by performing 30-second high intensity intervals. Benefits of healthy levels of HGH and regulated insulin levels include but are not limited to: decreasing body fat, improving muscle tone, slowing down the aging process, boosting energy, decreasing stress, preventing disease, improving athletic speed and performance and achieving fitness goals much faster.

How to Implement HIIT and Not Overstress Your Body

  • Eat Well for Energy--While decreasing your carbohydrate consumption is often seen as the best way to decrease body fat, when performing High Intensity Intervals you need to ensure you are getting proper nutrition.
    Always begin a meal or snack with healthy proteins (grass-fed or wild caught) or healthy fats (avocado, olive oil, coconut oil, etc.) and then load up on lots of vegetables and some fruit for your carbohydrates to support your energy needs. Some good examples of pre and post workout snacks include but are not limited to organic, pastured eggs, avocados, and grass-fed beef.
  • Get Enough Sleep--We all know that lack of sleep leaves us looking ragged the next morning. More and more research is showing that a good night’s sleep is essential for our health. In fact, getting adequate sleep to allow recovery from intense exercise is vital to maximizing the benefits from it while also preventing conditions such as high blood pressure, metabolic diseases, gastrointestinal disorders, etc.
  • If you are having trouble sleeping through the night, you may need to reconfigure your workout regimen. It is best to get into a routine where you consistently go to bed and wake up on a regular schedule, limit distractions before sleep such as television, and practice relaxation techniques. Studies show that those who do not sleep through the night are more at risk for numerous conditions such as obesityheart disease, diabetes, high blood pressure, and stroke.
  • Quality Is More Important Than Quantity--The key to maximum results is to workout smarter, not longer. High intensity interval workouts should be limited to several times a week to allow the body to recover properly and reap the benefits of it depending on what your goals are.
  • If an individual desires to get stronger, then HIIT should be performed only once per week. Whereas an individual wanting to achieve a leaner body mass could perform HIIT up to three times per week if they have the ability to recover well. Therefore, decide what your goals are and experiment with just doing one HIIT session per week or gradually add more workouts while monitoring your progress and results.
  • Have Variety--While high intensity intervals seem perfect for losing body fat and improving lean muscle mass, we know that high levels of the hormone cortisol can cause the body to hold onto fat. That is why it is always beneficial to change up your routine where you are only performing HIIT several days per week, insert other types of physical activity in between or mix it all up on the same day and take days off in between.
    Instead of doing additional days of interval training, try engaging in some type of active recovery such as walking or yoga. You may find that this stress-reducing exercise helps you recover more quickly from your more intense exercise schedule. In 1963, Tudor Bompa introduced this idea of periodization (AKA muscle confusion) that focuses on loading muscles in a variety of ways for optimal performance and results.  By varying your workouts, the body is constantly adapting and improving upon its weaknesses, which leads to greater results.  

What are the Added Benefits of Other Types of Exercises Combined With HIIT?

As previously mentioned, it is always best to combine interval training with core and strength exercises for maximum benefit and results. When done appropriately the benefits include but are not limited to: decrease body fat, slow the aging process, improve mental well being and provide stress relief, improve posture and balance, improve insulin sensitivity, control blood pressure, increase lean body mass and decreased illness.
  • Mind/Body--These types of exercises have been described as full body movements associated with improved muscular strength, flexibility, balance and coordination, improved mental development and self-efficacy. This could include a fusion of core exercises and flexibility combining fundamentals from Yoga and Pilates to name a few.
  • A variety of these exercises have shown to help individuals decrease anxiety, decrease pain, enhance sleep, decrease the use of medication for post-surgical pain, decrease side effects of medical procedures, reduce recovery time and shorten hospital stays, strengthen the immune system and enhance the ability to heal, increase sense of control and well-being.
    One of the greatest benefits of mind/body exercise is preventing injury so that you can continue on your road to better health through high intensity intervals and agility and strength exercises. They strengthen your entire core as well as help promote good posture leading to proper form and technique during strength and interval training.  A good rule of thumb is to regularly include mind/body exercises so that you can continue your long-term fitness routine while preventing injury and promoting flexibility.
  • Agility and Strength--This includes muscular strength, flexibility and endurance. Muscular agility and strength exercises can be considered as anaerobic exercise as well where the workload of a participant is greater than 85 percent of their estimated maximum heart rate. These exercises usually can only be performed for a short period of time before the muscles begin to fatigue and lactic acid is released. These exercises help promote lean muscle mass enhancing the body’s natural production of hormones which contribute to a healthy immunity as well.
  • Basic elements of these movements require an individual to perform motor tasks ranging from dynamic gross activities to fine motor control tasks and include adaptive ability, balance, improved orientation, reactiveness, and rhythm. Benefits can include but are not limited to improved athleticism, injury prevention, neuromuscular adaptation, and decreased recovery time.
    Heavy weights are not always necessary to maximize your strength and muscular endurance. Often repetitive functional movements using just bodyweight or added hand weights or kettle bells can have a much greater impact on your overall muscular endurance and muscle tone. 
    Some examples of agility and strength exercises include but are not limited to: plyometric lunges, plank deltoid fly raises, push up jacks, and squat thrust jumps. These exercises can be more beneficial and efficient than regular strength training exercises because they utilize multiple muscle groups while engaging core balance simultaneously.  They are one of the most effective ways to develop and maintain lean muscle mass.  Agility and strength focuses on using functional movements that will aid you in maintaining strength and balance as well as preventing injury in your everyday life routine.
Check out an example of Bangin' Body workouts on this calendar.  

VISALUS SHAKES & PRODUCTS FOUND AT BANGIN' BODY

The Vi MISSION

TAKING THE WEIGHT OFF THE WORLD

ONE PERSON AT A TIME. 10 LBS. AT A TIME.

The biggest threat to our health, and the health of future generations, is hiding in the shadows. It’s time to face it. ViSalus leads the way, providing a platform for people to come together and fight obesity head-on. With good nutrition as our foundation and a powerful social network as our mobilizer, we’re committed to providing a real solution to this growing global epidemic. Big companies helped create this problem; we’ve challenged ourselves to be the company and community that helps solve it.
Why “Taking Weight off the World?"
Making the world healthier starts with making people healthier. Combining good nutrition, education and our passionate Promoter network, ViSalus is committed to fighting the biggest threat to our physical well-being and the fastest-growing cause of preventable death—obesity.
Why “One Person at a Time”?
It’s a mission that starts with one. Then it grows into many—touching and transforming millions more lives by educating, inspiring, motivating and sharing the success of healthy living with others. From our company, throughout our communities, and over borders—a healthy world begins with one.
Why “10 lbs. at a Time?”
Helping millions of people lose millions of pounds has shown us one thing: The secret to success lies in the first 10 lbs. Losing just 10 lbs. makes a noticeable difference and has an immediate impact on a person’s mental and physical health. It’s a key milestone in any weight-loss journey—no one has ever lost 100 lbs. without losing the first 10! Through PROJECT 10™ and PROJECT 10 Kids, ViSalus not only rewards those who accomplish this success, but compounds that success by paying it forward to future generations.

BANGIN' BODY TRAINING's vi site


watch the "join the challenge" video banginbodytraining.bodybyvi.com 

CHANGE YOUR LIFE!!!!
 
Boot camp is a dynamic exercise program designed to help you sculpt your body through a unique blend of cardio and strength moves. This program is for all fitness levels. Each move is adapted by the trainer to meet your fitness level.
 
By joining boot camp, you can enjoy the results that have been proven in past sessions: increased muscle definition, increased energy levels throughout the day, increased confidence and endurance. This group will encourage you to give your all. You will try things you didn’t even think were possible. Members have lost both inches and pounds, gained new friends and they have taken control of their lives!

shawnta2bfit@aol.com
618.520.6679
Shawnta Kinmon, Owner

Tuesday, October 29, 2013

Tuesday Night Turbo Jam - FREE

Hey Bangin' Bodies!!!

Tonight's Turbo Jam Session from 8:00 - 9:00pm will be a calorie burning fun time!!!! You can wear a costume, a mask, or just come in your workout clothes ready to sweat!!!

Think of it as a time to get an extra workout in, workout and have fun with friends, and show off your cutest costume!!! I know you are going to love it and you will regret missing it so don't.

Bring friends!!!

Sandy and I look forward to seeing you there. We will tag team so you are guaranteed an AWESOME workout and a FUN time!

Your Trainer,

Shawnta~

Monday, October 21, 2013

Week 3 of Bangin' Body Training - Want it Bad in Winter Boot Camp

One word - AWESOME!!!

To all who made it to class this morning: Awesome, awesome, awesome!!! The energy in the training center was so high that it made me want to give more and more and more!!! I know some of you felt the same.

To all who made it to 8:00am Yoga & 9:00am Kickboxing with Linda and Dana: GREAT JOB! Get it in Ladies!!!! I know it isn't easy coming back on Monday from your weekend, but it's the best way to start your week and let your body and your mind know that you are serious.

Remember: If you haven't gotten a workout in yet, you can hit it at 5:45pm (Tabata Training), or 7:00pm (Zumba with Sandy; go to partyfitnesswithsandy.com for details on pricing). If you cannot get to the training center, please do something from home.

YOU GOT THIS!!!

Check out the new BBBC Highlights tab on the banginbodytraining.com web site. You can also view this blog from there.

I look forward to seeing all of you this week.

Your Trainer,
Shawnta~

Saturday, October 19, 2013

Bangin' Body Apparel Order Forms

Hey Bangin' Bodies!!!

Here is the order form for the Sweat Happens sweatshirt. There are also two additional pieces available with the Sweat Happens print. I am attaching those forms here.

Please turn your order form in via email to shawnta2bfit@aol.com, or print and bring to class with you. 

Make all checks payable to Bangin' Body Training

You can certainly pay via debit/credit card as well 

YES!!! The normal Bangin' Body shirts are still available. 
  • Bella Tee Shirt        $18
  • Bella Tank Top       $18
  • Hooded Sweatshirt $24
  • Regular Tee Shirt    $10
Let me know if you have questions. 

Thank you!!!

Shawnta~

Sunday, July 8, 2012

Sizzling Summer Boot Camp Week 1

This week had an amazing and HOT start to it. I appreciate Ms. Barb, Ms. Pam, and Andrea (Trainer) for the teamwork with registration and weighing clients in. This process takes time and patience and I thank you for your support as always!!


We began with our boot camp assessment on Monday. Everyone gave their best so that we have a starting point in order to show progress during boot camp. Keep in mind that the scale is not our only report of progress. Tuesday proved to be so much fun!!! We met in Laderman Park in Belleville, Illinois and completed our 1-mile timed run. This is another assessment that will allow us to see our physical fitness growth and progress. I had a few clients tell me they haven't run a continuous mile in years or since high school. There were other clients who really couldn't believe how great their time was. There were some smiles, some tears, and some hard breathing after the run and the workout. This picture shows us all smiles even after the completion of the timed run and the partner drills. 
I will briefly mention the moans, groans, and tiny complaints that went along with the timed run, but I reiterate once more the celebrations and laughter upon giving clients their times. This run gives clients an opportunity to practice and improve their time before the next assessment (June 30). I am very proud of each client and I am excited about the work they are doing to meet their goals and show progress at the next assessment. 


The week continued with the challenge of the new obstacle course. There were a few kinks in my vision - nothing new there, but in the end it was a success. Clients absolutely welcomed the challenge, had fun, and can't wait for more next week. Take a look at the videos and expect more next week. I'll continue to add to the course and make adjustments according to the needs and comments of Bangin' Body clients. Thank you to Ms. Denise and Melissa for laminating the week 1 obstacle course directions!!!



Friday's kickboxing class started with a tardy trainer (Me), and a mishap with the microphone, but none of that stopped us from getting in an excellent workout and moving right into the Strong and Sexy Step class. A successful Week 1 is behind us and Week 2 is gearing up to lend us challenging, fat burning, muscle building workouts, clean eating, and time with people who will leave you feeling powerful, strong, and confident in your ability to create healthy and fit lifelong changes. 


Be sure you pay close attention to the locations on the calendar at banginbodytraining.com, keep in touch with your group members this week, purchase your meal replacement shakes at banginbodytraining.bodybyvi.com, and open your journal account at myfitnesspal.com. I know everyone isn't a member of Facebook so feel free to use the Blog to communicate and comment. 


Your Trainer,


Shawnta~

Sunday, July 1, 2012

Sizzling Summer Boot Camp 2012 Get Started

Sizzling Summer Boot Camp begins Monday, July 2, 2012

Join us for the start of summer boot camp and look for an update here on Saturday filled with pictures and shout outs to those who shine during week 1. Don't forget to order your protein shakes at banginbodytraining.bodybyvi.com. You must join the challenge in order to get the best price ($45) for your 30-day supply of shake mix. See you bright and early at 5 AM or right on time at 5:45 PM.
banginbodytraining.com

Saturday, November 19, 2011

Want it Bad in Winter 2011 - Week 2 = AWESOME!!

Boot Campers,

This week started with an AWESOME cardio workout!! We got our hearts pumpin' on Monday to get us rockin' for the week. We gave Monday a whole new meaning and made sure it knew we were ready for it no matter what. I'm sure you agree the workout was a great way to start the week.

How about Kickfit??? Wow!!! I think I am just going to let the pictures tell the story of how well Kickfit went. I am looking at them hoping I am able to even get close to designing this kind of workout this week. All I know is we had fun, burned calories, and learned some new combinations. Check it out!!!





The remainder of the week was just as awesome! The workouts continued to intensify and the energy in the training center was at an all time high. I do have to note that all of you appear to be pretty motivated to give each workout your all this week. I'm wondering if that had anything to do with November 18, 2011 being weigh in day. I haven't finished looking at the results, but some of you have sent me texts that are truly positive reports. I'm proud of each of you!!! Check out the next few photos for some instant motivation for the coming week.


That open palm is dangerous!!! Sue, Kathy, and Kim are following through on this hit.

Dana is in it!!! Her face is oh so serious and her lunge is deep. Nice job Dana!!!
Kathy, Claudia, and Adrienne and pushing their abdominal muscles to the limit. Check out that form.


I pray this week brings us to a place that allows for drinking the necessary amount of water, eating our fruits and veggies without being prompted to do so, and making clean decisions about our food/portion choices on Thursday, November 24, 2011. We will chat more about how to enjoy your food choices and be careful about portion control. I won't say you can't have it, but I will tell you to enjoy it in moderation. Your body will thank you for this the following day. Remember that you have been training your tummy and your digestive system to believe your are eating better and cleaning it out so that it can run more efficiently. This means feeding your body in a way that allows it to maximize your caloric burn, fuel your muscles appropriately, strengthen your immune system, and give you the energy necessary to give 100% during your workouts. In the end, the benefits of eating clean are visible in areas of your life other than just how you look, but also in how you feel and perform.

Don't forget:
The training center is closed Thursday and Friday this week
Bring your money for protein shakes this week ($2.50)
Bring your A game to every workout
Bring a friend with you when/if possible

I'm signing off now and praying that each of you is uplifted by the fact that you had an AWESOME week two in Want it Bad in Winter boot camp!!!

Let's make week 3 EXCELLENT!