Where have you been? Where have I been?

Well, we've both been gone--- Maybe it's due to the change in seasons?  It is officially Fall!  Maybe it's due to a lack of motivation!?  I'm guilty- my fingers lost some motivation but the rest of my body has been busting a lung!  Have you been busting a lung???  If you haven't- than try this:


Get out for power walk / jog / hike- but just get out!  If the weather doesn't permit for you to get out- than get in the gym and DO this:


treading / circuit training / mountain / or a'la cart on the treadmill for 45min.


And finally- let me know how you've been!


Love,
your trainer Tonia
xo

Weekend!? It's Here Already!?!?

So the weekend is upon us- what to do what to do...???
I may have a few suggestions:
First and foremost, take some 'ME' time.  I'm sure that everyone is busy, even if you're busy with not much at all I'm willing to bet that you're mind is busy- so it is important to take 'ME' time to allow your thoughts and your soul to have a break.  Find some quiet time.  Once you've don that, then engage in the following:

BUST A LUNG no matter how you can and if you're already making excuse as to not sure what to do- than do this:

1. 25 yard sprints 5-10 times depending on your fitness level.
2. 10min jog
3. 25 yard sprints 3-5 times depending on your fitness level. 
4. ENJOY THE REST OF THE WEEKEND!!!

NEVER STOP BELIEVING- LET'S GO!

LET'S GO!

It's a brand new day and in some ways Wednesday could be known as a brand new start to the week.  Yes, it is hump day- perhaps a very difficult day as this has already been established but let's all put our mental, emotional, spiritual and physical together and kick this Wednesday outta the blankety blank blank park!!!  Here we go...


First, blankety blank blank will now be known as BBB- too much to type!


NOW, you all know how I roll- whatever is happening to you- wherever you are- whatever you are doing- let's get moving together.  Life can be tough.  Life at the BLR can be tough.  Life away from the BLR can be even tougher.  But remember and never forget this- I and everyone at the BLR do what we do because we care and love doing what we do.  You are not forgotten (at least not in my world).  I'm here for you and will continue to do so as long as the BLR keeps me around!  I would like for everyone to check in with here- let me know what's going on- how can I help... BUT- only after you complete the following:

1. cardio intervals going up to 10- recap of cardio intervals - 30sec a level starting at 1 building up to full out at 10- hold for 1 min. than drop to 9 for 30 sec. recover for 2min. back up to 10 hold for 1min. and back down.
2. free weights of choice- followed by plank for as long as you can for a duration of 5min.
3. 5min. easy jog

1 TIME - BUST A LUNG- LET'S GO!!!

Tuesday already!?!?

Hello to all- please forgive my absence but life does get in the way.  I will keep this short as I'm still at the BLR and only have a moment to take of business here.

Here is your task for Tuesday if it's not too late and if it is, then Wednesday is your day.

BUST A LUNG ANYWAY YOU CAN!!!
1min. / 1 time / LET'S GO!!! 

Welcome to the WEEKEND!!!

I have two options for everyone for this weekend~

Option ONE
If you have had a stellar week busting a lung take Saturday and enjoy an easy whatever you want.  For Sunday- allow your body and yourself to decompress- however, get out of the house and go to your favorite spot to people watch, read the Sunday paper or just 'check' out- it's OK- it's life!

Option TWO 
If life has somehow got in your way of reaching your goals- it's now time to grab life by it's blankety blank blank and kick it in it's blankety blank blank!!!


I'll keep your challenge simple but challenging- you will do a treading class with the number starting at 8.  Please note that the sequence and recovery numbers a different than a regular BLR class- this treading is a 60min workout:

8min as hard as you can

5min recovery

7min as hard as you can

4min recovery

6min as hard as you can

3min recovery

5min as hard as you can

3min recovery

4min as hard as you can

2min recovery

3min as hard as you can

2min recovery 

2min as hard as you can

2min recovery

1min to BUST A LUNG

1min recovery

2min cool down- 

For Sunday, follow the Sunday in Option ONE.

Alright guys, LET'S GO!!! 

ROLL CALL...

WHO IS HERE AND WHO IS NOT HERE!?!?  C'MON EVERYONE- CHECK-IN AND LET ME KNOW HOW YOU ARE DOING OR NOT DOING AND LET'S GET THIS THING CALLED LIFE PUMPING WITH THE RIGHT ENERGY!!!


p.s. check in here!

It's the last Wednesday of the week!!!

Alright everyone- we've come this far- the last Wednesday of the week- and you all know what that means...I usually say that it's the hardest day of the week- I'm still sticking to that- but we have a few exceptions.  A few of you out there have had your Wednesday on Monday so look at today as Friday but still know that you have some work to do!  What work you may ask- well I'm glad you did- or at least I did for you.  So as your trainer who truly cares for everyone reading this here is what I want you to do for YOU- NO ONE ELSE (but me of course) BUT FOR YOU- and yes you will be busting a lung- here it is:

1. pick your favorite cardio exercise and add 10 minutes to it.
2. plank as much as you can for a duration of 3 minutes.
3. a light jog for 5-10 minutes
4. finish with a peaceful 10-15 minute walk anywhere- outside, treadmill- anywhere- and as you are walking hear my 'gentle' voice telling you that you can easily do anything that you put your mind to!

So now get out there- bust that blankety blank blank lung and NEVER STOP BELIEVING IN THE POWER OF YOU!!!

Once you have done all of the above- check in with me here- now I'm truly holding you accountable because I truly care!!!  

Miss you all- Love your trainer Tonia xo

The thing about Monday's...

So another Monday has come and gone and you are either ecstatic about the week to come or have had one of the most blankety blank blank days and are wondering how you are going to get through the week.  Monday can defientley have it's fair share of emotions- it's as though someone somewhere designated Monday to be a day of challenges.  The weekend has come and gone and all it takes is one second on a Saturday to determine one's mood for Monday.  

As 'your' trainer I can most certainly tell you that I too have had a challenging Monday today.  I took some steps over the weekend to remove myself from a relationship that I wasn't 'in' anymore and at the same time was excited about life!  I woke up this morning knowing and feeling that I without a doubt had made the right decision.  However, life threw me a curve ball.  As I was at work I had two choices: 1.) pout or 2.) go and bust a lung.  I'll give 'you' one guess which I chose to do...


I ran 4.5 miles in 42 minutes!!!  Needless to say the pouting was out the window and the sense of empowerment was through the roof!!!

So as 'you' are waking up to this latest post here is what I'm asking you to do- strike that- as 'your' trainer here is what I'm telling you to do:  If your Monday was one with challenges and what the 'blankety blank blank changed in a flash over the weekend?' your physical challenge is this- it's a simple one:

Whatever you blew off today because you were to busy focusing on the negative, Tuesday will be the day that you stop the blankety blank blank and bust a blankety lung- 2 times!!!  If your Monday was a non-pouting Monday- bust a lung the best you know how to and keep moving forward and NEVER EVER STOP BELIEVING IN YOURSELF- WE ALL GOT THIS- LET'S GO!!!

Another week ends and soon another week begins~

With the close of another week at the BLR a lot of emotions arise- emotions of accomplishment, joy & even fear.  In my short time at the BLR I've noticed that fear is a biggie on Friday's and Saturday's.  The fear of leaving such a comfortable place- the fear of not being able to stick to an exercise program- the fear of leaving new friends and losing touch- the fear of LIFE.  But I must ask- didn't 'you' have fear when you woke up on that Sunday knowing that you were checking into a 'weight-loss' facility?  And what about the biggest fear acknowledgement of them all: after a couple of days when 'you' realized that the BLR is not just a 'weight-loss' facility it's a wholly blankety blank blank 'I have a lot of s**t going on in my life and I feel out of control!' facility!

This is where I would like to point out to each and everyone of you- guests that have just departed today, all former guests and current guests- look what you have accomplished with all that fear that was in you!  You've heard my $1,000 bet: find me a professional athlete that works out 6-7 hours day and I'll give you $1,000.  So far I have not had to write any checks (still waiting for mine) THIS IS NOT AN EASY PROGRAM AND YOU HAVE JUST COMPLETED A (OR ANOTHER) WEEK OF IT!!!  So enjoy the rest of today and tomorrow and when Monday rolls along feel good knowing that you can eaisly bust a lung for at least a 1 hour workout or another Monday BLR workout and furthermore, feel empowered that not only have you nailed the week physically but you kicked the blankety blank blank out of it mentally!!!

Now rest up, enjoy & never stop believing

A quick hello before Saturday Cardio Blast begins...

GET OUT THERE & GO AND DO IT!!!

Some more about ME to get YOU going- everyday!

First and foremost... I realize that this blog is public HOWEVER, I trust that you guys will not abuse what follows.  I have chosen to share the following about me as LIFE HAPPENS but it's how one handles the challenges and obstacles from what has been presented to them from LIFE.  In addition, I also feel that my followers should know more about me so 'you' know that when I say in my classes "I know what it feels like to be face down in the gutter" that 'you' realize that I'm not just talking- I've walked the walk and have experienced the talk.  So, get ready to take off...3-2-1- here we go...


Remember all those times in class when I said "there's a reason why you're here at BLR and I know it's not always about weight loss because something in your life has brought you to where you are health wise."  Well, granted I did not gain weight from my something, but that doesn't make my something any less easier to confront.  My something WAS a little something called depression- and I was in it in a very very very bad way.


Thirteen years ago at the not so mature age of 28, I was diagnosed as having severe clinical depression.  So much to the point that I soon became a cutter and was in and out of what I refer to as 'happy places'- 5 places- not like I was keeping a scorecard but it's an actual fact.  


Each time I was on the road to recovery I turned to exercise to get me through IT.  I chose exercise as when one is engaged in exercise endorphines (the brains natural happy drug) is released into the blood stream which is where the 'exercise high' comes from.  I am human and stumbled along the way hence the 5 visits- BUT when I FINALLY decided to take hold of ME, I dug in, stayed focused and grabbed life by it's blankety blank blank and started to kick IT (the negative stuff) in the blankety blank blank!!!  Now you know where that saying of mine comes from.


There is one more saying that I share in my classes and it comes from my mom.  I'm lucky to be able to say that my mom is my best friend so when she was sitting in my apartment after the release of my last 'happy place' visit, and was in tears it killed me that I was hurting a loved one so much.  She left my apartment that afternoon telling me this:  'Tonia, I love you but I can't do this anymore- you have two choices- you can either be a fish in a fish bowl swimming around in circles or you can be that fish jump in the ocean and own the world. The choice is yours.'


So I will now sign off and will leave you this to ponder:
Are you a fish swimming around and around aimlessly in a bowl or will you be that fish, jump in the ocean and get out there today and go and kick some BLANKETY BLANK BLANK??? 


p.s. NEVER STOP BELIEVING IN YOURSELF!!!

6AM WAKE UP CALL!!!

I ONLY HAVE A SECOND HERE: GET GOING- SOMETHING- ANYTHING!!!
...more later...just wanted to get some love out there now!

LIFE...time to focus on the positive- for you Sam~

As some of you may know, myself and several other trainers (including Sam) from the BLR- Malibu started training for this: 
LA Rock & Roll 1/2 marathon


Although I'm not at liberty to discuss all the 'what's, how's & why's' of Sam's accident, I can say that he is lucky to be alive.  Needless to say, Sam will be absent from the event and absent from any kind of training for sometime to come.  I, along with everyone reading this want to see the greatest outcome for our trainer Sam- BUT until that day I normally ask 'you' "WHY ARE YOU HERE (at the BLR)"  Today I ask all of you reading this- "what is YOUR excuse for not training today?" 


If you've read this far 1) you have already completed a stay at the BLR which brings us to 2) there are NO MORE EXCUSES!!! Remember guys, we/you left that blankety blank blank stuff in the dust and trampled the blankety blank blank out of it!!!  


Now, here is your Wednesday (and remember, it's the last Wednesday of the week) challenge of the day- and if anything, dedicate today's training to Sam- hear his voice cheering you on and get out there and sweat while busting a lung for Sam!

1. 45min. cardio of your choice
2. plank as much as you can for 90sec - if you go down- count 1,2 and up again
3. 5 series of sprints for 1min/1min baseline - 1 time 60 sec LET'S GO!!!

1 MINUTE, 1 TIME, 60 SECONDS~ LET'S GO!!!

So here I am, and there 'you' are- but don't worry- I'm still thinking of 'you', still yelling and screaming & still acting all crazy to get 'you' to get to that next level so 'you ' can shock the blankety blank blank outta of yourself!!!  I'm excited to have my new Bust A Lung Training blog up.  As I'm just warming up and getting some good 'pain' to share with everyone- please feel free to share some thoughts and ideas of what you're missing now that you are out 'there' on your own- until next time- STOP reading this and stop the blankety blank blank excuses and go and BUST A BLANKETY BLANK BLANK LUNG!!!