Refresh Your Workout (5 Ways) + Turkey Burger Recipe!

Has your exercise routine gotten stale?

Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you’re skipping the gym altogether.

While it’s common knowledge that the most effective exercise routines aren’t routine at all, most of us stumble through the same exercises every time we hit the gym. And then we wonder why our results are lackluster.

In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results…

Refresh #1: Circuit Training

The days of doing single sets of each exercise are over, now it’s all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time.

Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session.

Refresh #2: Go Heavier

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Most of us grab the same weights each time that we exercise, simply out of habit. Unfortunately this is one habit that is seriously hindering your results. Next time that you reach for a set of dumbbells grab heavier ones. This will force you to do fewer repetitions, and will challenge your muscles with greater intensity.

Always use a spotter when using a heavier weight than you’re used to.

Refresh #3: One Side at a Time

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Do you find yourself doing presses, curls, raises and squats with both arms/legs at the same time? Increase the challenge and focus by singling out each arm and leg alone. Focus all of your effort and concentration on that single movement and be sure to increase the weight as you’re able.

Have you tried single legged (pistol) squats lately? The act of using one leg forces all of your core stabilizing muscles to pitch in. Start without any weight at all, simply focus on your form and range of motion. You’ll be surprised how sore you feel the next day!

Refresh #4: Pump Up Music

Do you have a personal exercise playlist? This is a quick way to instantly add some pep to your workout. Spend time selecting each song to add to the playlist. These songs should be ones that get your toes tapping and get you in the mood to move. Songs with a strong beat are always a good choice.

Make your playlist long enough to cover your entire workout time. It’s great to have fun, upbeat songs without any repeats. Unless you have a specific song that really gets you going – in that case play it on repeat!

If you have Spotify, check out and subscribe to my killer SHREDFAT workout playlist.

Refresh #5: Know Yourself

Are you highly competitive? Then the best way to push yourself during your next workout is to exercise with someone who is in a little better shape than you. You’ll spend the workout pushing yourself to new heights.

Are you happiest in nature? Then move your workout to the great outdoors. Find a new and challenging outdoor activity to immerse yourself in.

Are you a social person? Then structure your workouts around a group of likeminded, fit individuals. Don’t try to go at it alone.

Tap into that unique part of yourself that make you tick and cater your workout time in a way that best suits your needs. You’ll be happier with your results and you’ll be more likely to stick with it for a longer period of time.

Use these quick and effective workout refreshers in your routine to instantly see improved results. Don’t forget to change things up often, and to always keep your muscles guessing.

If designing and redesigning your workouts doesn’t sound like something you want to spend time figuring out, don’t sweat it, let me do the work for you. My programs are specially designed to blast fat and to build muscle in all the right places.

And you’ll never get bored or do the same routine twice when you’re working out with me!

Call or email me today to get started on a fat loss program that really works… and yes we do online training here at SHREDFAT INC! 

Holiday-Proof Fat Loss Tips

Don’t deprive:  If you feel hungry, eat. Follow up a day of indulgence with small sensible meals centered around high quality fat and protein.

Exercise time: Don’t skip your workouts during busy holiday weeks. You’ll benefit more than ever from the stress relief and metabolism boost that a good workout delivers.

Share Healthy: Bring a healthy dish to your next holiday party and be sure to fill your plate with it. This is a great way to make sure that you’ll have a healthy option, and you’ll also share good health with your friends and family.

Drink Low Calorie: High calorie drinks are everywhere during the holidays, and these beverages are the easiest way to pack on the pounds. Be extra cautious with your drink order, stick with low calorie options and always drink a glass of water in between each alcoholic drink.

Festive Turkey Burgers

Chipotle-Turkey-Burger-with-avocadoCan’t get enough of those holiday dinner flavors? Then you’ll love these Festive Turkey Burger patties! No need for a bun, just a dollop of cranberry sauce and it’s good to go – protein style. Wrap in a large lettuce leaf if you’d like. Remember buy organic ingredients when possible. Servings: 6

Here’s what you need…

  • 2 tablespoons coconut oil

  • 1/2 yellow onion, chopped

  • 1 celery stalk, chopped

  • 1 small green apple, minced

  • Sea salt and black pepper

  • 1/3 cup blanched almond flour

  • 1 lb organic free range ground turkey

  • 2 teaspoons poultry seasoning

  • 1/4 cup flat-leaf parsley, chopped

  • 2 tablespoons Dijon mustard

  • 1 egg

  • 1 Tablespoon olive oil

  • Cranberry Sauce

  1. Place a large skillet over medium heat. Add the coconut oil, onion, celery and apple. Season with sea salt and black pepper. Sauté for about 5 minutes, until tender. Stir in the almond flour, transfer to a medium bowl.

  2. Mix in the turkey, poultry seasoning, parsley, Dijon and egg. Form 6 patties.

  3. Wipe out the skillet, add the olive oil and cook the patties over medium-high heat for 12 minutes, or until cooked through. Serve with a dollop of cranberry sauce. Enjoy!

Nutritional Analysis: One serving equals: 345 calories, 26gfat, 571mg sodium, 10g carbohydrate, 2g fiber, and 16g protein.

TOP 10 WORKOUT SONGS JUNE 2013

Music, the language of the soul, is as old as humanity. The therapeutic benefits of music can be traced back in time to ancient shamanistic rituals. Music, as tool of healing was recognized in the writings of Aristotle, Pythagoras and Plato. They believed that it can influence physical, emotional, cognitive and social well-being and improve quality of life. In fact, there have been many recent studies that show if you listen to music while exercising, your brain will probably work better too.

HERE ARE MY TOP 10 WORKOUT SONGS FOR THE MONTH OF JUNE 2013!

metric - speed the collapse[3]#10 Metric – “Speed The Collapse”:

“Opening with the tense texture of James Shaw’s frenetic guitar, quickly adds Joules Scott-Keys’ titanic toms and the bed of frontwoman Emily Haines’ synthesizer, building a futuristic ecosystem for her taunting, sultry, cybertronic vocals rife with rhyme and imagery: “Distant like a thunderclap, watched our neighbors house collapse / Looked the other way.” These moments describe the violence done by time and a fatalistic urge to get away from the unavoidable.” – Diffuser.fm

Vampire-Weekend-MVOTC#9 Vampire Weekend – “Diane Young”:

“The song simply rocks up a storm, in a distinctly VW kind of way. Sounds like a band that still has plenty left to prove.” – Rolling Stone

 

walk the moon car#8 Walk The Moon – “I Can Lift A Car”:

This song is fitting for my workout sessions; especially when I’m lifting heavy weights while the chorus blasts in the background “I can lift a car up/ all by myself”.

matt-and-kim-lets-go-608x601#7 Matt & Kim – “Let’s Go”:

“Let’s Go! Let’s Go! Let’s Go!”. It’s like Matt & Kim are your personal trainers encouraging you to keep pushing.

 

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#6 Tegan and Sara – “Closer”:

“On their new track “Closer,” the indie-rock twins Tegan and Sara play with elements of dance-pop, merging synths with fleeting electronic blips and an inviting chorus that declares, “I want you close/ I won’t treat you like you’re typical.” In the song, the duo sought to capture something undefined about young love.” – Rolling Stone

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#5 Atlas Genius – “If So”:

“If So is more traditional ’80s throwbacks, but the ass-shaking, layered stadium sound shows why the former track launched them to notoriety overnight.” – Consequence of Sound

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#4 Smallpools – “Dreaming”:

These guys who hail from Los Angeles have Passion Pit influences all over this track, and I love it! Great workout tune!

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#3 Good Shoes – “Under Control”:

 

“Under Control is the first glimpse of Good Shoes new material and they still kick out a cracking tune and you can see the band sound as if they never left and have just carried on from where they left off. If there was ever a time to bring out the “Indie-Pop” banner this is the time. Good Shoes seem to know how to churn these out.” – ContactMusic

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#2 Muse – “Survival”

“Like New Order’s ‘World In Motion’, ‘Survival’ might be amongst the most ear-scorchingly, arse-burstingly, aneurysm-inducingly brilliant songs in Muse’s canon.” – NME

Battle Born

#1 The Killers – “Battle Born”:

If you were thinking “isn’t this the same song featured in your transformation video”, you’d be correct! You can watch that video by clicking here. This song is magical in the sense that it gives me super powers, not only during my workouts but also throughout my difficult days. “When they knock you down, you’re gonna get back on your feet”; words to live by.

You can view, listen and subscribe to my entire SHREDFAT workout playlist below. How cool is that!

 

 

TOP 10 WORKOUT SONGS SEPTEMBER 2012

Music, the language of the soul, is as old as humanity. The therapeutic benefits of music can be traced back in time to ancient shamanistic rituals. Music, as tool of healing was recognized in the writings of Aristotle, Pythagoras and Plato. They believed that it can influence physical, emotional, cognitive and social well-being and improve quality of life. In fact, there have been many recent studies that show if you listen to music while exercising, your brain will probably work better too.

Here are my top 10 workout songs as of September 2012, enjoy!

#10 Queen – “Don’t Stop Me Now”: This 1970’s classic has resurfaced, and been inserted into my workout playlist. Freddie Mercury’s voice does wonders for me; I wish I would have been able to see Queen perform live. Go give this feel good song a listen!

#9 Franz Ferdinand – “Ulysses”: The track initially get’s off to a slow start, with frontman Alex Kapranos subtly singing over a simplistic synth-based drum beat. It eventually leads to a full-blown explosion! You can find me in my fitness studio belting out the chorus “La! Lalalala!”.

#8 Justice – “D.A.N.C.E.”: This song is not for you if you don’t like to dance and feel good. French techno-poppers Justice have a created a party within a song, and I’m thankful for it. “You might try and fight it, but once you give in to its flawless dance hooks you’ll become a slave to your feet.” – Click Music

 #7 Walk The Moon – “I Can Lift a Car”: This song is extremely fitting for my workout sessions; especially when I’m lifting heavy weights while the chorus blasts in the background “I can lift a car up/ all by myself”.

#6 Mark Foster, A Trak, Kimbra – “Warrior”: This sounds like an 80s dance pop gem; it always get’s me “pumped up” (Foster The People pun intended), and ready to tackle my next set.

#5 GROUPLOVE – “Don’t Say Oh Well”: Ah GROUPLOVE, one of my new favorite bands. This is a short, and very fun song to exercise to. I love shouting out the lyrics “So do you got that sweet devotion/Oh will you follow your heart’s plan”.

#4 The Killers – “Midnight Show”: Fast paced, swift guitar chords, and the amazing voice of Brandon Flowers; what’s not to love?

#3 Passion Pit – “Carried Away”: This fizzy electronic has an awesome harmony to it, along with a chiming chorus with vocals from front-man Michael Angelakos. I love this band!

#2 Florence + The Machine – “No Light, No Light”: Thundering tribal beats along with powerful vocals courtesy of Florence Welch; this track is one of my favorites to workout to. There’s no doubt in my mind that Flo has the best female voice in the business right now.

#1 Kings Of Leon – “Fans”: Recently, this semi-acoustic anthem has been my go to workout song. This band has many influences, but you can really hear the upbeat blend of Southern rock and blues on this track.

You can view, listen and subscribe to my entire SHREDFAT workout playlist below. How cool is that!