Donna Lidman - fall teaching schedule 2018

You can find me teaching through out the week in Edmonton as follows

Monday
8:00 am - Aquasize  - William Lutsky YMCA
9:00 am - Bootcamp - Derrick Club
1:15 pm - Total Body Strength - Terwillegar Rec Center - Energy Studio
8:00 pm - Athletic Yoga - Terwillegar Rec Center - MPRoom 6

Wednesday
9:15 am - Yoga -Alfred Savage Center (City of Edmonton)
10:45 am - Yoga - Spa Lady Century Park
12:15 pm - 321 HIIT class - Spa Lady Century Park

Thursday
12:00 noon - Total Body Conditioning - Oxygen Fitness in Windermere
1:15 pm - Yin Deep Stretch warm Yoga - Oxygen Fitness in Windermere

Friday
10:45 am - Yoga - Spa Lady Century Park


Hope to see you out in a class!!!!

HITT work out - Spell Your Name

Here is a great work out you can take any where

Spell your NAME or a WORD – HITT Workout

Options – add set heavy weights

Chocolate                                                Whoot Whoot

Sunshine                                                Fabulous

Beautiful                                                Mojito

Mountain                                                Beaches

Valentine                                                Freedom

A            15 Push Ups                                     N           10 Push ups

B            50 Jumping Jacks                             O           20 Lunges

C            20 Full Sit Ups                                 P            10 Crab Toe Touches

D            10 Burpees                                       Q           20 Jumping Jacks

E            60 Second Wall Sit                           R           60 Sec Plank

R            20 Crab Toe Touches                        S           30 Bicycle Crunches

G            20 Jump Squats                                T            60 sec wall sit

H            30 Jumping Jacks                             U           40 High Knees

I             60 Sec Plank                                     V           30 Squats

J             20 Mountain Climbers                     W           15 Push Ups

K            40 V sits                                           X            10 Mt Climbers

L            15 Burpees                                        Y           12  Jump Lunges

M           15 Squat Jumps                                 Z           30 Full sit ups

Top 8 Fat Burning Hormones

Ghrelin - the Hunger Gremlin - I AM HUNGRY!!!!
Intense exercise decreases ghrelin levels, making it a key component to fat loss and weight maintenance.

Leptin - released exclusively from fat cells. Leptin interacts with your brain to get your body to eat less and burn more calories. The more body fat you have, the more leptin your fat cells will release. 
To maximize leptin sensitivity, get adequate sleep and pack your diet full of antioxidant-rich berries and green and red vegetables

Adiponectin is a adipokine, but unlike leptin, the leaner your body is the more adiponectin your fat cells will release. Adiponetin enhances your muscle’s ability to use carbohydrates for energy, boosts your metabolism, increase the rate in which your body breaks down fat, and curbs your appetite.

You can maximize your adiponectin levels by moving more during the day (getting leaner) and replacing carbohydrates in your diet with monounsaturated fats (olives, avocados, etc).

Insulin plays a very important role in your body and is key for recovering from exercise, muscle building, and maintaining optimal blood sugar levels. However, when carbohydrate intakes are high and insulin is left to run wild in the body, it can inhibit the breakdown and burning of stored fat. Insulin and carbohydrates are very tightly linked. The more carbohydrates you eat, the more insulin will be released.

To optimize insulin for fat loss, aim to get most of your carbohydrates from vegetables and some fruit. Limit grains and starches to smaller portions directly after exercise.

Glucagon is a hormone that acts directly opposite to insulin. While insulin stores carbohydrates and builds fat, glucagon is responsible for breaking down stored carbohydrates and fats and releasing them so your body can use them for energy. Eating a protein-rich, low-carbohydrate meal is the best way to maximize glucagon release.

Short for Cholecystokinin, this hormone is released from the cells in your intestines whenever you eat protein or fat. But CCK doesn’t just stay in your gut. Instead, it communicates with your nervous system to flip the satiety switch while simultaneously working with your stomach to slow the rate of digestion. The end result is that you feel fuller longer. Take full advantage of CCK by making sure you have protein and fat at every meal.

Known as a fight or flight hormone, epinephrine drives the burning of fat and its release for energy in the body. Epinephrine can also aid in appetite suppression. Exercise is the best way to turn on epinephrine release in your body, interval training in particular cranks up epinephrine.

Considered to be the fountain of youth by many, growth hormone also helps with fat loss. Growth hormone interacts with fat cells and coaxes them to break down and burn stored fat for energy.

Growth hormone can be increased through intense exercise like intervals or circuit training and sleep. To maximize the fat-burning effect of growth hormone, train hard and sleep well.

Thank you shape magazine for the insight  8-essential-fat-loss-hormones

Functional Fitness Circuit

Functional Circuit 

(use one each of 5# /10# weights)

10 Kettle Bell Swings

10 Turkish Get ups

10 Dead Lift/ clean & Press

5/5 Wind Mills

5/5 lunges wght single arm lift

10 Push up side plank

 

As many reps in 10 mins

Run / Stairs / Cardio for 5 minutes

Repeat 2 – 3 times

Functional Circuit (body weight)

10 Squat & Jump

10 Burpees

10 Ab Roll Ups

10 Jumping Jacks/Rock Stars

5/5 Single Leg squats

10 Push ups

As many reps in 10 mins

Run / Stairs / Cardio for 5 minutes

Repeat 2 – 3 times

For a quick work out  - try this part way through a run or for 10 minutes in the morning before you have a shower.

Ten Reasons to Exercise

improved insulin sensitivity
better blood sugar regulation
reduced cancer risk
reduced diabetes risk
reduced heart disease
reduced all-cause mortality risk
reduced depression risk
reduced obesity risk
improved self esteem


oh yeah - visible abs did not make the list...


Found this post on Face Book - so true!!!!

Exactly what to eat for any fitness goal

Check out the full storey at Women's Health Magazine
Exactly what to eat

100 things to do Besides Eat